Big Boy Basics

[Andalite]

Wow fantastic work on those pullups and presses man that is some incredible stuff!!! It's like you just suddenly got that lol out of no where.

Are you kidding me? Bro, I've been knocking away at a particular weight range for a while now.

See, here's how we do things at GUS:

We work within a weight range, we master that weight range, we own our maxes and then we build on that.

What does this mean?

Lets take OHP.

My old 1RM on OHP was 185.

For 2 months all I have done is Unilateral OHP in the 65-80 lbs range for reps and sets using SDT Progression coupled with OHP @ 165-175 lbs.

You keep banging away at that weight range and get so good at it that you can hit your "max" even on a bad day (thereby "owning" your max) that it becomes easy for you to move up to the next weight range.

This is how I have progressed on Deadlifts as well. If you recall, I've spent the last 5 months working in the 400-450 range.. Now I can hit 495 on any day of the week PLUS I am well within the 450-500 range for work sets.

BTW, here in army ROTC we call the Russian Twists, "American Twists." Much better haha

You WOULD do that lol......!!!

 

[Tblock1]

Wow fantastic work on those pullups and presses man that is some incredible stuff!!! It's like you just suddenly got that lol out of no where.

BTW, here in army ROTC we call the Russian Twists, "American Twists." Much better haha

 

[ghettostudmuffin]

Imo you can officially brag a little when you can do a legit bodyweight standing press.

I have seen quite a few guys bench over 315 even as small an amount as that is in your typical gym, but I have only seen a couple people do a full rom press either standing or seated with bodyweight in my 17 years of off an on lifting.

You know what Ronnie Coleman would say at a time like this?

YA BUDDAAAY! Light Weeeeight!

 

[Andalite]

SQUAT TRAINING - Mesocycle 26 Week 4

Tuesday's training....I fell off the journal updating bandwagon again...SOOO stupid!

Front Squats:
255 x 3
285 x 3
315 x 1 <<-- Failed on 2nd rep attempt
315 x 1
275 x 3
Damn difficult. I was NOT feeling it right.

Weighted Dips:
+45 x 8
+70 x 4
+45 x 8
OMG This is awesome!!!!

Video:

 

[Andalite]

CONDITIONING - Mesocycle 26 Week 4

Wednesday's workout....Felt like shit. I decided to take it easy. Did all 4 exercises in circuit fashion. Repeated the circuit twice.

Pistol Squats:
+40 x 6

Pull-ups:
13 reps

Front Planks:
BW x 60 seconds

Side Planks:
BW x 30 seconds

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 27 Week 1

Last night's workout...

Banded Deadlift Warm-ups:
Mobility Drills
185 x 7 <<-- by mistake
135 x 7
235 x 5

Banded Deadlift Work Sets:
315 x 5
345 x 4
385 x 2
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
385 x 1
385 was damn difficult. Grip was a huge issue the first time around.

Deadlift Work Sets:
415 x 2
465 x 1
475 x 1
Difficult work

Dumbbell Swings:
45 x 17 x 3

Video:

 

[the.gladiator1987]

nice to see weighted dips bro! They will help ur bench and military a lot.

 

[Andalite]

nice to see weighted dips bro! They will help ur bench and military a lot.

Yeah dude....They've become a solid exercise for me. I just hit +70x6 yesterday...video is uploading now. I don't like bench though lololol....but I am glad I am getting better at dips. It will help my OHP.

 

[Andalite]

CONDITIONING - Mesocycle 27 Week 1

Sunday's training....

Round 1:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds

Round 2:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 4
Front Planks - 60 seconds

Round 3:
Pistol Squats - +40 x 6
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds

Destroyed me....

 

[Andalite]

SQUAT TRAINING - Mesocycle 27 Week 1

Tuesday night...

Front Squats:
255 x 3
285 x 4
315 x 1
Called it a day

Video: