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ah that would probably be a good thing for me to do, as I got back into deadlifts today after getting close for 5 months and my technique was a little off.

I am also going to try the type of thing you do for my military press, it has got the point where I cant progress even 5lbs every 9 days with ramping up to a single set. So Im doing some pre exhaust style trisets for the next 4-6 weeks then Im going to do straight sets and 6 sets of 4 kinda like the thing you were talking about Ill let u know how it goes :)

I don't do pre exhaust trisets....Your plan looks nothing remotely close to mine. Why did you say its similar to what I'm trying to do?

Also, you are correct: when you come back from a lay off doing Quality Volume Training for 3-4 weeks is good to set a base number and then building on that from week 5 onwards :)
 
I don't do pre exhaust trisets....Your plan looks nothing remotely close to mine. Why did you say its similar to what I'm trying to do?

Also, you are correct: when you come back from a lay off doing Quality Volume Training for 3-4 weeks is good to set a base number and then building on that from week 5 onwards :)

i meant afterward the trisets, I said I was going to do something like 6x4, so multiple sets with the biggest weight for that day, that is like what you do isnt it?
 
i meant afterward the trisets, I said I was going to do something like 6x4, so multiple sets with the biggest weight for that day, that is like what you do isnt it?
Nah dude....thats not what I do. My training is different from day to day. Very little is set in stone - I have like a 30% plan and the rest of the 70% is thinking on my feet for the most part.

But, perhaps I can be of service: explain to me what you mean by 6x4 increasing the weight. What do you expect to happen? And are we talking about OHPs right now? What weights you gonna take and how will that workout determine your next workout?

I know these are kinda long winded questions, but bear with me.
 
Nah dude....thats not what I do. My training is different from day to day. Very little is set in stone - I have like a 30% plan and the rest of the 70% is thinking on my feet for the most part.

But, perhaps I can be of service: explain to me what you mean by 6x4 increasing the weight. What do you expect to happen? And are we talking about OHPs right now? What weights you gonna take and how will that workout determine your next workout?

I know these are kinda long winded questions, but bear with me.

I still don't quite understand the method to your madness. Maybe because I am old - who knows. But if you are breaking things down into meso cycles, etc I would think that you have more of a plan than what I have noted in bold. Do you have a "leg day" for example, and know that you are at least going to do back squats for x sets of y reps and z weight progressions, and then let fly from there based on how you feel or what you feel like doing?

Then I read your logs and see a great disparity between your deads and your squats. In my experience, when you see a trainee with those low of numbers (please understand I mean nothing cutting by that statement) with such a wide gap between their deadlift and squat, something is wrong somewhere. Again, in my experience, I normally don't see that much of a difference until you get to much more advanced strength athletes where eventually their squat overtakes their dead significantly (and in some more rare instances vice versa).

I absolutely mean no disrespect, but I am really lost. Maybe if you explained your system to me as if I were a 5 year old I could grasp it. :)

Thanks,
B-
 
I still don't quite understand the method to your madness. Maybe because I am old - who knows. But if you are breaking things down into meso cycles, etc I would think that you have more of a plan than what I have noted in bold. Do you have a "leg day" for example, and know that you are at least going to do back squats for x sets of y reps and z weight progressions, and then let fly from there based on how you feel or what you feel like doing?

I've listed my training template right at the beginning of this journal. It's the very first post.

You're talking about squats so I'll address Squats in particular. I don't do back squats to the most that I can. I hate back squats as a matter of fact. My "Squat Day" involves me doing:

1.) Overhead Squats
2.) Front Squats
3.) Back Squats
4.) Grip Training
5.) Core Training

For Overhead Squats, I try to hit around 155+ for reps and sets which varies from workout to workout. I either improve reps, sets, weight, rest between sets or quality of reps. Sometimes I pyramid sometimes I don't. Progressing on Overhead Squats is super difficult because it just takes longer.

Front Squats: These have been a new challenge for me. I mentioned this earlier but I'll go over this again: I used to do these with the cross grip like you see most bb'ers do. Bad idea. I ended up having zero technique and all brute force. I don't do that. I am a technique kinda guy. So, about 5 weeks ago I went from using that cross grip (which had been grip for about 4 years) to using the clean grip. This takes time for me to adjust to. So, I've been doing massive number of sets to work on quality and relearn the front squat. To put it into numbers: I do around 6-10 sets of front squats and about 3-5 sets of overhead squats (not counting warm-up sets) per workout.

Back Squats: I do not like this exercise but I do it anyway because it allows me to move more weigh than front squats and overhead squats. I skipped it last session but I have been doing these for around 2 months now. You can check my old journal if you'd like. I also managed to hit a 365 lbs back squats AFTER doing a shitload of oh squats and front squats. I have no issue with my back squat not being close to my deadlift. It doesn't bother me. I'm not a powerlifter and while I have better form on this than 90% of the people I've ever seen do it, I don't sweat this lift as much.

Then I read your logs and see a great disparity between your deads and your squats. In my experience, when you see a trainee with those low of numbers (please understand I mean nothing cutting by that statement) with such a wide gap between their deadlift and squat, something is wrong somewhere. Again, in my experience, I normally don't see that much of a difference until you get to much more advanced strength athletes where eventually their squat overtakes their dead significantly (and in some more rare instances vice versa).

I take no offense to anything you have to say, sir. You're bringing up a very interesting point and I am glad you did. Perhaps others reading this (if there is anybody reading this) are also wondering.

To put numbers into perspective,
Deadlift = 475
Back Squat = 365

However, that back squat of 365 was done after around 10 work sets of overhead squats and front squats in total. In addition to this, I hit a 175 lbs oh squat (which is somewhat my current 1RM at the moment) and a 300 lbs front squat (which is when I decided to shift grips to a clean grip). So, I was kinda tired when I hit back squats and yet I managed to hit 365. I know 365 isn't a lot and I know you're thinking "why would he put such a key lift right at the end", right? Well, sir, I don't like back squats. I like Front Squats and OH Squats a 10000000000 times more. So as far as priorities go, back squats go right at the end.

I absolutely mean no disrespect, but I am really lost. Maybe if you explained your system to me as if I were a 5 year old I could grasp it. :)

There is no reason for me to take offense or anything of the sort. I love talking about my training.

But, I'd like to first say that I have no system. There is no routine which I am following or anything of the sort. My workouts are assessed one at a time. So, it is hard for me to give you a set answer for a long period of time: for example, if you ask me "what are you going to do about Deadlifts?" this is what I'll answer:

I just spent the last 5 weeks doing Cluster sets with 415 lbs. I went from Singles to Doubles in this time. So, essentially, what I did (if we break it down to its bare bones, you know?) is do a shitload of doubles with very little rest. So, for the next 4 weeks here's what I am gonna be doing (or atleast trying to do):

Weeks 1 & 2 will be spent doing doubles. This means 2 rep sets for a total for 5-6 sets starting with 415 and adding 5-10 lbs per set depending on how I feel. I'll take my usual 5-10 minute rest between sets because this is not cluster work.

Weeks 3 & 4 are kinda complicated. Here's a sample workout of what might happen:
400x5
410x2 (+10 lbs)
405x5
415x2 (+10 lbs)
400x5
That is a sample workout. So basically, I am increasing the intensity and volume of weight I am using gradually.

See...all this was decided based on the last 5-6 weeks of cluster sets. Now, if this goes according to plan, I'll do a couple of weeks of singles and perhaps peak or set a new max. Or I might not. It depends on my performance - which is why I don't think too far into the future. I build on my achievements so I have to first achieve before I can build.

I hope my answers make sense. I appreciate you dropping by and asking me stuff. I have no problems in sharing information and I like your tips: what you said about OH Presses I wrote down because since I am getting back to them after such a long time I forget all the tiny details and these details count like hell :)
 
Honestly your back squat and deadlift numbers don't look out of whack to me........but your bench is WAY out of whack:D I think you should be benching like 315 for those squats and deadlift numbers. I know you don't like the bench though. :artist:
 
Honestly your back squat and deadlift numbers don't look out of whack to me........but your bench is WAY out of whack:D I think you should be benching like 315 for those squats and deadlift numbers. I know you don't like the bench though. :artist:
I would like to bench 315 lol... I just can't because of my shoulder injuries and dislocations. That is why I am doing those crazy bell bench presses...they really help build my stabilizer strength and when I start benching, it doesn't hurt.
 
Thank you for writing such a detailed response. I appreciate it.

I would argue (and I'm sure you saw this coming based on my frame of reference) that you are missing out by not making back squats your "squat of priority." Do you feel that you are still getting the same ham, glute, erector, someplace else that you would with the back squat?

Again, thanks for your responses. You definitely train "outside of the box" and that interests me. I may not agree with all of it, but how else do we learn if we don't try and think in new ways!

B-
 
Thank you for writing such a detailed response. I appreciate it.

I would argue (and I'm sure you saw this coming based on my frame of reference) that you are missing out by not making back squats your "squat of priority." Do you feel that you are still getting the same ham, glute, erector, someplace else that you would with the back squat?

Again, thanks for your responses. You definitely train "outside of the box" and that interests me. I may not agree with all of it, but how else do we learn if we don't try and think in new ways!

B-

Nothing is permanent and nothing is set in stone.

I used to prioritize back squats for like 4 years. It's only recently I've moved towards Front Squats because I know they're more effective. PL'ers might not agree with me but then OLY lifters and Strongmen might...who knows? I am just focusing on Front Squats for now. In a few months that might change. And I will get progressively stronger on back squats - it just won't be as quick.

As for Overhead Squats: they're a brutal exercise and pretty much my staple because of their toll on my core strength, hip mobility, glute and hamstring strength.

:)
 
Oh, we do front squat, but it is considered more of an assistance exercise. It does have good carryover to the atlas stones, and does help the back squat. WHile we have done them in my group, as a general rule I think the overhead squat is generally ignored. I'm not sure I could answer why either. But then again, I would venture to guess that it would be put into the assistance category as well.

B-
 
Oh, we do front squat, but it is considered more of an assistance exercise. It does have good carryover to the atlas stones, and does help the back squat. WHile we have done them in my group, as a general rule I think the overhead squat is generally ignored. I'm not sure I could answer why either. But then again, I would venture to guess that it would be put into the assistance category as well.

B-
I understand. You guys are competitors though - y'all do meets and stuff, right? I am not looking to do anything of the sort. I do this for recreation and therefore while for you strength comes #1, for me, longevity is the most important thing. OH Squats help MASSIVELY with Hip Mobility - something I need therefore they are in there. I am pretty sure you guys already have good mobility :)
 
I understand. You guys are competitors though - y'all do meets and stuff, right? I am not looking to do anything of the sort. I do this for recreation and therefore while for you strength comes #1, for me, longevity is the most important thing. OH Squats help MASSIVELY with Hip Mobility - something I need therefore they are in there. I am pretty sure you guys already have good mobility :)

Are you kidding me? I can barely reach around and wipe my own arse! I just like Dave Tate, I have to count the number of reps it takes to bend over and tie my shoes (I'm at 6 BTW).

B-
 
Are you kidding me? I can barely reach around and wipe my own arse! I just like Dave Tate, I have to count the number of reps it takes to bend over and tie my shoes (I'm at 6 BTW).

B-
Hahaha...Tate is a different story though, dude....guy's got too many injuries. Have you seen those x-ray reports he published a while back?
 
Hahaha...Tate is a different story though, dude....guy's got too many injuries. Have you seen those x-ray reports he published a while back?

Yea, last time I was in his office, he got out of his chair and I swear I could hear all the hardware creaking like a poorly oiled hinge.

When I told him he sounded like a rusty Tin Man he told me to "Shut the f*ck up."

B-
 
what exactly is it that has caused all his injuries? is it same sort of thing that is restricting jim wendler too?
 
Years and years of massive PL training at it's highest level.

Its sort of like saying why doest that retired NFL player walk so stiff?

B-
 
Years and years of massive PL training at it's highest level.

Its sort of like saying why doest that retired NFL player walk so stiff?

B-

how is it already starting to take it toll on Jim when he isnt even 35 yet? do you know how old he actually is?
 
It's because these guys just trained balls to the wall all the damn time. Not all athletes get burnt out - check out the eastern bloc guys and the russians...They're healthy as hell.

However, these guys didn't do the stuff they do now. For example, Rhodes did like 100 pistol squats a few months ago lol...They've been doing these corrective exercises NOW and so far it's benefitting Wendler coz he's bouncing back with some solid numbers.
 
how is it already starting to take it toll on Jim when he isnt even 35 yet? do you know how old he actually is?

Im not sure exactly how old Jim is. But remember 2 things. 1) Jim was a serious college football player & still carries problems from that. 2) he is also the sales manager for EliteFTS.

Also, as you'll find as you are in this much longer, the details of your injuries become less and less fodder for conversation. Especially when thier detailed exposure may affect your bearing in the sport or business.

Finally some injuries aren't career ending by themselves, but rather lead the athlete to reconsider things & what they want their lives to be like when they are my age.

B-
 
Im not sure exactly how old Jim is. But remember 2 things. 1) Jim was a serious college football player & still carries problems from that. 2) he is also the sales manager for EliteFTS.

Also, as you'll find as you are in this much longer, the details of your injuries become less and less fodder for conversation. Especially when thier detailed exposure may affect your bearing in the sport or business.

Finally some injuries aren't career ending by themselves, but rather lead the athlete to reconsider things & what they want their lives to be like when they are my age.

B-

ah OK, but why does playing football make such a differance?

I sometimes worry a little about what I will be like when Im 40, the fact that I get shin splints and joint pain from too much running or walking kinda worries me at my age, and the fact I have had 3 pretty big injuries in 2009 also isnt nice to hear about especially as I got the same injury twice...
 
ah OK, but why does playing football make such a differance?

I sometimes worry a little about what I will be like when Im 40, the fact that I get shin splints and joint pain from too much running or walking kinda worries me at my age, and the fact I have had 3 pretty big injuries in 2009 also isnt nice to hear about especially as I got the same injury twice...

Every athlete gets shin splints ;)

And if you've ever played football, it's super hard on the muscles and joints. Plus if your on offense you're constantly getting drilled by the D.
 
Deadlift Training
Mesocycle 18 - Week 1

Beginning Thoughts:

Been eating right for the last few days...​

Workout:

Deadlifts:
415 lbs x 2 reps
425 lbs x 2 reps
435 lbs x 2 reps
435 lbs x 2 reps
445 lbs x 2 reps
I had to hit 5 doubles today...My camera messed up on the first set with 435 and it got blurred (weird).

Front Squats:
185 lbs x 8 reps x 2 sets @ 65%
I am using the Brad Gillingham cycle for Front Squats for the next 12 weeks (or so). I have a feeling I overstated my lifts so I might be in a bit of trouble soon lol...

Weird Ab Exercise:
BW x 7 reps x 3 sets

Hand Extensions:
2 bands x 10 reps x 3 sets
This a new grip exercise. We're so used to training our grip (whether it be crushing grip or static grip or that third form of grip training which escaped my mind lol) that we neglect our antagonistic grip muscles. So, while I also train for squeezing my hand, this exercise forces you to open your hand. I have a video up of it too...

Videos:

Deadlifts, Front Squats & Core Training:
YouTube - M18 W1 Deadlift Training.wmv

Hand Extensions:
YouTube - Hand Extensions.wmv

Overall Impression:

I hope everyone is having a good week...Tomorrow is Friday finally lol!!! Cheers and good luck!!!​
 
Back Training
Mesocycle 18 - Week 1

Beginning Thoughts:

This is yesterday's workout...​

Workout:

Dumbbell Rows:
110 lbs x 5 reps x 5 sets
120 lbs x 3 reps

Pull-ups:
Skipped this. Zero energy.

Cable Rows:
160 lbs x 13 reps x 2 sets
170 lbs x 13 reps
190 lbs x 7 reps

Facepulls:
60 lbs x 15 reps x 2 sets

Inverted Rows:
Skipped

Swiss Ball Jackknife Pikes:
Skipped

Videos:

Forgot my camera..​

Overall Impression:

Time to rest. Oh, I went and saw Edge of Darkness last night..Good movie.

I hope everyone's having a good weekend. Thanks for reading!!! :)
 
band stuff is interesting..... what does that help with for your grip?

Well I can answer this: Since everyone is always working their crushing grip it develops an imbalance between their closing and opening grips. So andalite is attempting to fix that imbalance.
 
In that vein, IronMind offers a neat kit for working your hands outside of crushing or other grip exercises that focus on the closing of the hand.

You can see it here.

Also, my mother in law has has been using something very similar to help with numbness in her hands and fingers from years of typing, etc as a secretary. It has produced fantastic results.

B-
 
In that vein, IronMind offers a neat kit for working your hands outside of crushing or other grip exercises that focus on the closing of the hand.

You can see it here.

Also, my mother in law has has been using something very similar to help with numbness in her hands and fingers from years of typing, etc as a secretary. It has produced fantastic results.

B-
LOL...Thats so much money for something which I bought for like $1 lol...no way would I spent $50+ on something which can be bought that cheap. But, yes, the exercise is the same.
 
LOL...Thats so much money for something which I bought for like $1 lol...no way would I spent $50+ on something which can be bought that cheap. But, yes, the exercise is the same.

Yeah that is a lot of money. I was looking at just getting the rubber bands because you get like 3 for $10 in different resistance levels...but it is still a lot.
 
LOL...Thats so much money for something which I bought for like $1 lol...no way would I spent $50+ on something which can be bought that cheap. But, yes, the exercise is the same.

You can get all the individual pieces (which include more than just the resistance bands) without his book on how to use them for much less if you look around the site.

B-
 
Squat Training
Mesocycle 18 - Week 1

Beginning Thoughts:

Just got back from the gym...​

Workout:

Front Squats:
255 lbs x 1 rep @ 90%
225 lbs x 5 reps x 3 sets @ 80%
Running the Gillingham cycle right now. My boy Xiva from Muscle Mecca suggested this cycle...Let's hope I make some gains on it! :)

Metabolic Conditioning for 2 rounds:
Unilateral RDLs = 25 lbs x 7 reps
Swiss Ball Jackknife Pikes = BW x 10 reps
Cable Pull-throughs = 80 lbs x 12 reps
Side Plank Rows = BW x 30 seconds
I haven't done any conditioning training in like 5 months now. I want to get back to doing this more regularly because it keeps me in good shape. I have to make sure I don't overdo it because this stuff drains me. Today was a reasonable okay day and I managed to do some good. My form was kinda iffy on several sets (y'all can see that in the video) but it will improve.

Grip Training:
Crushers @ 150N for several sets, reps and static holds
I managed to get my hands on one of these crushers (CoC I think) and I used it. Pretty cool.

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W1 Squat Training.wmv

Overall Impression:

Pretty tiring workout....​
 
Squat Training
Mesocycle 18 - Week 1

Beginning Thoughts:
Just got back from the gym...​
Workout:
Front Squats:
255 lbs x 1 rep @ 90%
225 lbs x 5 reps x 3 sets @ 80%
Running the Gillingham cycle right now. My boy Xiva from Muscle Mecca suggested this cycle...Let's hope I make some gains on it! :)

Metabolic Conditioning for 2 rounds:
Unilateral RDLs = 25 lbs x 7 reps
Swiss Ball Jackknife Pikes = BW x 10 reps
Cable Pull-throughs = 80 lbs x 12 reps
Side Plank Rows = BW x 30 seconds
I haven't done any conditioning training in like 5 months now. I want to get back to doing this more regularly because it keeps me in good shape. I have to make sure I don't overdo it because this stuff drains me. Today was a reasonable okay day and I managed to do some good. My form was kinda iffy on several sets (y'all can see that in the video) but it will improve.

Grip Training:
Crushers @ 150N for several sets, reps and static holds
I managed to get my hands on one of these crushers (CoC I think) and I used it. Pretty cool.
Videos:
Front Squats & Metabolic Conditioning:
YouTube - M18 W1 Squat Training.wmv
Overall Impression:
Pretty tiring workout....​

If it was a Coc one it would say #1 on the bottom and would be 162.5 lbs. So that one sounds like a heavy gripper one.
 
Nice workouts! I really like the unconventional workouts you do. Makes me want to start doing stuff to focus on weaknesses. Hey just wondering since you do all this crazy stuff (lol) when would be good days to add stuff in like 1leg stuff, grip work, and complexes? My routine is for football it is

Upper
Lower
Plyos
Upper
Lower
OFF
OFF

I also have track 5days a week
 
If it was a Coc one it would say #1 on the bottom and would be 162.5 lbs. So that one sounds like a heavy gripper one.

It was a Heavy Grips one actually :)

Nice workouts! I really like the unconventional workouts you do. Makes me want to start doing stuff to focus on weaknesses. Hey just wondering since you do all this crazy stuff (lol) when would be good days to add stuff in like 1leg stuff, grip work, and complexes? My routine is for football it is

Upper
Lower
Plyos
Upper
Lower
OFF
OFF

I also have track 5days a week

I don't do complexes and I don't think you need complexes if you're doing track and football already.

I would suggest 1 leg stuff to be done on plyos days before any plyo work naturally. Grip work would be done 2-3 days after your Deadlifts. So whenever you do deadlifts, wait a couple of days or so and then do grip training. There are three types of grip training, etc...if you need info on grip training, check out Joe Weir's blog: Joe Weir Strength Blog

In all honesty I think you should get onto GUStrength's newsletter page (it's free) so you get email updates whenever a new article is published. Here's the page to sign-up: Newsletter
 
Full Body Training
Mesocycle 18 - Week 1

Beginning Thoughts:

Last night's workout....​

Workout:

Pistol Squats:
6 +6 + 6 = 18 reps
Decent

Overhead Press:
155 lbs x 3 reps
160 lbs x 3 reps
165 lbs x 3 reps
170 lbs x 3 reps
175 lbs x 2 reps
180 lbs x 1 rep

Pull-ups:
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 + 2 reps
Total = 34 reps
I managed to hit my goal of 30 reps in 3 sets last mesocycle. So now my new goal is to hit 40 reps in 4 sets.

Unilateral Press:
60 lbs x 7 reps
70 lbs x 4 reps

Push-ups:
BW x 15 reps x 2 sets
Unilateral Presses and Push-ups were super-setted.

Hammer Grip Chin-ups:
BW x 6 reps x 2 sets
Great finisher...

Videos:

Pistol Squats, Overhead Press, Pull-ups, Push-ups, Unilateral Press & Hammer Grip Chin-ups :
YouTube - M18 W1 Full Body Training.wmv

Overall Impression:

Ate like a pig...Terrible self discipline.​
 
Full Body Training
Mesocycle 18 - Week 1

Beginning Thoughts:
Last night's workout....​
Workout:
Pistol Squats:
6 +6 + 6 = 18 reps
Decent

Overhead Press:
155 lbs x 3 reps
160 lbs x 3 reps
165 lbs x 3 reps
170 lbs x 3 reps
175 lbs x 2 reps
180 lbs x 1 rep

Pull-ups:
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 + 2 reps
Total = 34 reps
I managed to hit my goal of 30 reps in 3 sets last mesocycle. So now my new goal is to hit 40 reps in 4 sets.

Unilateral Press:
60 lbs x 7 reps
70 lbs x 4 reps

Push-ups:
BW x 15 reps x 2 sets
Unilateral Presses and Push-ups were super-setted.

Hammer Grip Chin-ups:
BW x 6 reps x 2 sets
Great finisher...
Videos:
Pistol Squats, Overhead Press, Pull-ups, Push-ups, Unilateral Press & Hammer Grip Chin-ups :
YouTube - M18 W1 Full Body Training.wmv
Overall Impression:
Ate like a pig...Terrible self discipline.​

Hey I was watching this overhead squat video thought you might like it:
YouTube - 160kg. Overhead Squat for a triple
 
Deadlift Training
Mesocycle 18 - Week 2

Beginning Thoughts:

Felt like absolute crap today. I've had so much school work to do that I was/am beat.​

Workout:

Deadlifts:
415 lbs x 2 reps
435 lbs x 2 reps
455 lbs x 2 reps
455 lbs x 2 reps
435 lbs x 2 reps
Another week of doubles...

Front Squats:
170 lbs x 3 reps x 8 sets
Done real fast....

Swiss Ball Jackknife Pikes:
BW x 8 reps x 3 sets

Hand Extensions:
2 bands x 10 reps x 3 sets

Videos:

Deadlifts & Front Squats with my boy Darien hitting a 505 Deadlift!!!:
YouTube - M18 W2 Deadlift Training.wmv

Overall Impression:

Oooooh the weekend is so close!!! :)
 
Back Training
Mesocycle 18 - Week 2

Beginning Thoughts:

Just got back from the gym...I forgot to mention this but my calluses are hurting like hell today. They were hurting yesterday as well and were a limiting factor of sorts on my Deadlifts but today the pain was close to unbearable yet I didn't use my straps till Facepulls rolled around :)

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 1 rep x 2 sets
BW + 30 lbs x 4 reps
Total = 15 reps
Last time I was too toasted after Dumbbell Rows to do Pull-ups so this week I switched the order around.

Dumbbell Rows:
110 lbs x 5 reps x 2 sets
115 lbs x 5 reps x 2 sets
120 lbs x 5 reps

Cable Rows:
170 lbs x 12 reps x 3 sets
200 lbs x 5 reps

Facepulls:
60 lbs x 15 reps
80 lbs x 15 reps
100 lbs x 15 reps

Front Planks using alternate arm and leg:
BW x 60 seconds x 2 sets

Videos:

Pull-ups & Dumbbell Rows:
YouTube - M18 W2 Back Training.wmv

Overall Impression:

Gonna go be a pig tonight and eat a lot. Hopefully recovery will be fast that way :)
 
Yeah great db rows! BTW, your forearms were looking solid! Are you sure they are only 13 inch, they look more like 14 inch in that video :)
 
That's what I was thinking! Huge dude!!!!:evil:
Ok I got my hands on a measuring tape. I can tell you exactly how much my forearm is: 12 inches for both forearms...lol no way are the massive.

My biceps are 14.5 inches though...which is weird. I used to be bigger before.

Let me go over all my measurements now that you've brought this up:

Height: 5'7
Weight: 188-192 lbs........used to be @ 210-220 last January when I did all these measurements last lol...
Shoulders: 22 inches
Chest: 44 inches......this used to be 48
Arms: 14.5 inches.....used to be 15
Forearms: 12 inches
Waist: 36 inches.....used to be 40
Thighs: 25 inches
Calves: 15.5 inches....used to be 14

Strange, huh?
 
Ok I got my hands on a measuring tape. I can tell you exactly how much my forearm is: 12 inches for both forearms...lol no way are the massive.

My biceps are 14.5 inches though...which is weird. I used to be bigger before.

Let me go over all my measurements now that you've brought this up:

Height: 5'7
Weight: 188-192 lbs........used to be @ 210-220 last January when I did all these measurements last lol...
Shoulders: 22 inches
Chest: 44 inches......this used to be 48
Arms: 14.5 inches.....used to be 15
Forearms: 12 inches
Waist: 36 inches.....used to be 40
Thighs: 25 inches
Calves: 15.5 inches....used to be 14

Strange, huh?
Congrats on losing 4 inches on your waist! But how are you measuring you forearms? This is how I have always heard to measure them for bodybuilding purposes:
How to Measure
Muscle Measurement - Muscle Size - How To Measure Muscles

Both sites say to measure them at the largets point just below the elbow, and mine are 13.5 with the tape measure pulled tight and forearms cold, so I'm sure yours must be bigger than mine. Nice work on gaining 1.5 inches on your calves too, that is a huge gain :)
 
Squat Training
Mesocycle 18 - Week 2

Beginning Thoughts:

Working out Sunday night is awesome. Gym is ALWAYS empty :)

Workout:

Front Squats:
260 lbs x 1 rep @ 92.5%
230 lbs x 3 reps x 5 sets @ 82.5%
Damn difficult...

Farmers Walks:
105 lbs x 2 trips x 3 sets

Metabolic Conditioning for 2 rounds:
Barbell Reverse Lunges using Front Squat Grip = 65 lbs x 8 reps
Dumbbell Windmills = 30 lbs x 8 reps
Unilateral RDLs = 65 lbs x 7 reps
Renegade Rows = 40 lbs x 7 reps
Nearly threw up...

Grip Training:
Crushers @ 150 lbs for several sets, reps and static holds
I just purchased a #1 CoC...Waiting for it to get here.

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W2 Squat Training.wmv

Overall Impression:

Hope everyone had a great weekend!!! :)
 
Full Body Training
Mesocycle 18 - Week 2

Beginning Thoughts:

Body was extremely sore!​

Workout:

Pistol Squats:
Skipped. Too sore.

Incline Close Grip Crazy Bell Bench Press:
185 lbs x 3 reps
195 lbs x 2 reps
205 lbs x 1 rep
195 lbs x 2 reps
185 lbs x 5 reps

Pull-ups:
BW x 9 reps
BW x 8 reps
BW x 6 + 2 reps
BW x 8 + 2 reps
Total = 35 reps

Overhead Press:
155 lbs x 5 reps x 3 sets

Push-ups:
BW x 10 reps x 2 sets

Hammer Grip Chin-ups:
BW x 5 reps x 2 sets
Great finisher...

Videos:

Incline Close Grip Crazy Bell Bench Press, Pull-ups, Overhead Press & Hammer Grip Chin-ups :
YouTube - M18 W2 Full Body Training

Overall Impression:

Exhausted. This was last night's workout. Since then I've had 3 slices of cheese pizza....haha!

Hope everyone's having a good week. Thanks for reading! :)
 
i know you've said this AT LEAST once before so sry for asking again, but why do you do the incline crazy mother fucks with DBs like that? Nice overall workout man!
 
i know you've said this AT LEAST once before so sry for asking again, but why do you do the incline crazy mother fucks with DBs like that? Nice overall workout man!
They wreck havoc on my shoulder stabilizers. In short: with my injuries (aka genetically lose shoulder joints) this exercise is like a boon. In addition: this will help me push my overhead press WAY past 185 lbs :)
 
Deadlift Training
Mesocycle 18 - Week 3

Beginning Thoughts:

Last semester at school and I think it's gonna be my most difficult yet.​

Workout:

Deadlifts:
415 lbs x 5 reps
425 lbs x 2 reps
420 lbs x 5 reps
430 lbs x 2 reps
425 lbs x 5 reps
My hands were hurting like a bitch today. I cannot describe the pain. Firstly: the weather over the last 2 days has sucked. I am not used to less than 50F temperatures and the main reason I chose Trinity University over all the other universities which accepted me was because I knew I'd love Texas weather. Well, right now my body is definitely NOT loving it. Infact, I am pretty darn sure my body hates this weather. I have never felt this lethargic and tired all the time....plus I've hardly been eating good food which all adds up in the end. At the same time, the cold is messing up my hands: my calluses are hurting painfully and gripping the bar is very painful. Usually, I switch my over/under grip to under/over every rep to keep symmetry and not allow my body to get used to just one grip. But, today, my hands were practically frozen in pain so I kept the grip to one side the entire set - and even then it was a painful experience. I almost threw up after set #3 but I kept going. One smart decision was to take adequate rest....most of the time I took 7-10 minutes between sets and that helped me recharge my batteries.

Front Squats:
Skipped

Swiss Ball Jackknife Pikes:
Skipped

Hand Extensions:
2 bands x 10 reps x 3 sets

Videos:


Overall Impression:

I am gonna rest and eat and sleep in and tomorrow I might skip my back workout if I feel like absolute shit. I felt just fine going into the workout today though....it was just like all of a sudden after my warm-ups I just sat down for my usual 3 minute rest and I was reading a novel (I do that in between sets sometimes) and then all of a sudden my energy was just zapped. I had zero motivation. And this was even before I had started my first working set. Normally, if I ever get this feeling of tiredness and wanting to just be done with my workout its usually before my last set or so but never before my first set. What a pity. Hopefully next week I'll feel better. My form wasn't that awesome on the sets either. I just couldn't focus 100%. But, what I did do is watch some motivating videos of Konstantinovs and Magnusson which did the trick for the time being. Visual imagery always helps me focus better.

I hope everyone's had a good week. Tomorrow is Friday!!! :)

Cheers everyone and thanks for reading!​
 
Squat Training
Mesocycle 18 - Week 3

Beginning Thoughts:

I have a hell week up ahead of me...​

Workout:

Front Squats:
270 lbs x 1 rep @ 95%
245 lbs x 3 reps @ 85%+
240 lbs x 3 reps x 4 sets
Very trying.

Metabolic Conditioning for 2 rounds:
Barbell Reverse Lunges using Front Squat Grip = 65 lbs x 8 reps
Renegade Rows = 45 lbs x 5 reps
Unilateral RDLs = 65 lbs x 10 reps
Dumbbell Windmills = 30 lbs x 10 reps
Nearly threw up...

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 5 reps x 2 sets
CoC #1 x 1 rep x 3 attempts...barely got 1 rep lol...
Heavy Grips 150 lbs x 5 reps x 2 sets
This is so damn difficult!!! But, I am sure I am gonna nail this in a few weeks. I also did like 5 hand extension sets over the course of this. 3 of the 5 sets I mentioned right now were done as a cool-down of sorts...

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W3 Squat Training.wmv

Grip Training:
YouTube - M18 W3 Grip Training.wmv

Overall Impression:

Had a decent weekend. Lots of studying but I did go see Wolfman which was terribly disappointing. On a different note: any of you guys watch Spartacus: Blood and Sand? Awesome show...mainly because the sex scenes are awesome (lol) but I think it's got potential. I do think it's not as awesome as Gladiator or 300 but I think the comic book type cinematography grows on you..​
 
Squat Training
Mesocycle 18 - Week 3

Beginning Thoughts:
I have a hell week up ahead of me...​
Workout:
Front Squats:
270 lbs x 1 rep @ 95%
245 lbs x 3 reps @ 85%+
240 lbs x 3 reps x 4 sets
Very trying.

Metabolic Conditioning for 2 rounds:
Barbell Reverse Lunges using Front Squat Grip = 65 lbs x 8 reps
Renegade Rows = 45 lbs x 5 reps
Unilateral RDLs = 65 lbs x 10 reps
Dumbbell Windmills = 30 lbs x 10 reps
Nearly threw up...

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 5 reps x 2 sets
CoC #1 x 1 rep x 3 attempts...barely got 1 rep lol...
Heavy Grips 150 lbs x 5 reps x 2 sets
This is so damn difficult!!! But, I am sure I am gonna nail this in a few weeks. I also did like 5 hand extension sets over the course of this. 3 of the 5 sets I mentioned right now were done as a cool-down of sorts...
Videos:
Front Squats & Metabolic Conditioning:
YouTube - M18 W3 Squat Training.wmv

Grip Training:
YouTube - M18 W3 Grip Training.wmv
Overall Impression:
Had a decent weekend. Lots of studying but I did go see Wolfman which was terribly disappointing. On a different note: any of you guys watch Spartacus: Blood and Sand? Awesome show...mainly because the sex scenes are awesome (lol) but I think it's got potential. I do think it's not as awesome as Gladiator or 300 but I think the comic book type cinematography grows on you..​

Is the Coc gripper that much harder than the 150 heavy gripper? Shit...
 
I don't think it's cause of the poundage bro I read somewere the CoC is a bit wider than HG therefore there's more ROM meaning they are a little harder
Everything about Grippers can be found out here actually: The Gripper Guide.

EM: you are right: the CoC is more difficult because it is wider and requires more grip strength.
 
Full Body Training
Mesocycle 18 - Week 3

Beginning Thoughts:

This is last night's workout...I had been running on 4 hours of sleep.​

Workout:

Front Squats:
170 lbs x 3 reps x 8 sets @ 60%
I need two squat days for this Brad Gilingham cycle and I've been juggling with trying to figure out where to put these. Now I know.

Pull-ups:
BW x 10 reps
BW x 9 reps
BW x 9 reps
BW x 8 reps
Total = 36 reps
Awesome.

Close Grip Bench Press:
185 lbs x 5 reps x 3 sets

Front Plank Variation:
BW x 60 seconds x 3 sets

Weird Ab Exercise:
BW x 5 reps x 2 sets

Videos:

Front Squats, Pull-ups, Close Grip Bench Press, Front Plank Variation and Weird Ab Exercise:
YouTube - M18 W3 Full Body Training.wmv

Overall Impression:

I slept for 10 hours straight last night. Feels great!​
 
Full Body Training
Mesocycle 18 - Week 3

Beginning Thoughts:
This is last night's workout...I had been running on 4 hours of sleep.​
Workout:
Front Squats:
170 lbs x 3 reps x 8 sets @ 60%
I need two squat days for this Brad Gilingham cycle and I've been juggling with trying to figure out where to put these. Now I know.

Pull-ups:
BW x 10 reps
BW x 9 reps
BW x 9 reps
BW x 8 reps
Total = 36 reps
Awesome.

Close Grip Bench Press:
185 lbs x 5 reps x 3 sets

Front Plank Variation:
BW x 60 seconds x 3 sets

Weird Ab Exercise:
BW x 5 reps x 2 sets
Videos:
Front Squats, Pull-ups, Close Grip Bench Press, Front Plank Variation and Weird Ab Exercise:
YouTube - M18 W3 Full Body Training.wmv
Overall Impression:
I slept for 10 hours straight last night. Feels great!​

One question: Why do you use that wide of a grip on pullups? I use that grip sometimes but find a little closer grip is better for me.
 
Deadlift Training
Mesocycle 18 - Week 4

Beginning Thoughts:

The world famous comedian Maz Jobrani had come to my University tonight for a show and I decided to attend it. It was hilarious!!!​

Workout:

Deadlifts:
420 lbs x 2 reps
430 lbs x 2 reps
430 lbs x 5 reps
Several things to note here. First off: my grip failed. The 430x2 set involved me holding the bar right from the get go using just my fingers. My thumbs just deserted me. My form was naturally hideous. So basically, my grip was an over/under hook grip. WTF??? I was prepared for this on my last set and therefore I think my form was WAY better on the 430x5 set. It could've been better but my grip failed me. I know why this is though: sometimes when you do lots of grip training, your body needs time to adjust to it - like a lag period. So hopefully in the next few weeks my grip won't slip away from me.

Pistol Squats:
3 + 3 = 6 reps
I haven't done these in such a long time!!! I am gad I've been able to move my schedule around and fit them in. I will get better at them shortly. I want to hit 15 reps straight.

Swiss Ball Jackknife Pikes:
BW x 10 reps x 2 sets

Hand Extensions:
2 bands x 10 reps x 3 sets

Videos:

Deadlifts:
YouTube - M18 W4 Deadlift Training.wmv

My boy Paul Roa hit a 405 Deadlift for 2 as well!!!
YouTube - Paul Roa Deadlifts 405x2.wmv

Overall Impression:

Gonna go see Valentine's Day tomorrow with the gf and then Shutter Island on Saturday. I also have a shitload of studying to do this weekend...With this being the last semester at school and the shitty condition of the job market I am becoming lesser and lesser motivated to excel at school. But, I know my hard work will pay off somewhere down the line. I hope.

Have a fun Friday everyone and thanks for dropping by!!! :)
 
Back Training
Mesocycle 18 - Week 4

Beginning Thoughts:

This is yesterday's workout..​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps
Felt good.

Dumbbell Rows:
110 lbs x 5 reps
115 lbs x 5 reps
120 lbs x 5 reps x 3 sets
Used straps for the 120s..

Cable Rows:
170 lbs x 12 reps
180 lbs x 12 reps x 2 sets

Facepulls:
60 lbs x 15 reps
80 lbs x 15 reps
100 lbs x 15 reps

Videos:

Pull-ups & Dumbbell Rows:
YouTube - M18 W4 Back Training.wmv

Overall Impression:

Today is rest day :)
 
Squat Training
Mesocycle 18 - Week 4

Beginning Thoughts:

This is last night's workout. I had an exam today on "Religions in the US"...I am glad I took this elective. Very informative and it's damn interesting to learn about how the United States came about to being. I remember studying a very brief version of this in like 5th grade. Now I learning about it in-depth and I think it's one of my two favorite courses this semester.​

Workout:

Front Squats:
275 lbs x 1 rep @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%
275 lbs x 1 rep @ 97.5%
Decent. I did an extra set at the end with 275 for myself.

Metabolic Conditioning for 1 round:
Kettlebell Swings = 65 lbs x 15 reps
Renegade Rows = 45 lbs x 7 reps
Unilateral RDLs = 65 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
This is a kinda low volume week so only one round. I tried Kettlebell Swings for the first time and I don't think I did them right. I should've used a lighter weight but I do think that some of the reps were clean - just not most.

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 6 reps x 2 sets
CoC #1 x 2 reps
Heavy Grips 150 lbs x 5 reps x 2 sets

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W4 Squat Training.wmv

My boy Paul Roa hit a bench press of 305x1 and 320x1:
YouTube - Paul Roa Bench Press 305x1 and 320x1.wmv

Overall Impression:

My friend Paul Roa hit some awesome numbers on his bench yesterday. He's hovering around 220-225 lbs and he managed to nail a 305 and 320 bench!

I hope everyone has had a good weekend. I went and saw Valentine's Day. It was good....similar to He's Just Not That Into You. I liked it. Decent chick flick.

I saw the trailer for Brooklyn's Finest. Man...I'm pumped. I've always wanted to be a cop. If I make a billion dollars before I'm 30, I'm gonna go to police academy. It's a very honorable job inspite of all the shit it gets, IMO.

Anyway, I hope y'all are having a fun Monday. Have a good week ahead guys and gals! :)
 
Full Body Training
Mesocycle 18 - Week 4

Beginning Thoughts:

Tonight's workout...​

Workout:

Front Squats:
190 lbs x 8 reps x 2 sets @ 67.5 lbs
I was sooooo sore today!!!

Pull-ups:
BW x 11 reps
BW x 10 reps
BW x 9 reps
BW x 7 reps
Total = 37 reps
I learnt a new tactic to do these...I am very proud of the first set.

Unilateral Press:
70 lbs x 5 reps x 3 sets

Overhead Press:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 5 reps
Very difficult...

Weird Ab Exercise:
BW x 7 reps x 2 sets

Videos:

Front Squats, Pull-ups, Unilateral Press, Overhead Press and Weird Ab Exercise:
YouTube - M18 W4 Full Body Training.wmv

Overall Impression:

My plan is to sleep for 8 hours Wednesday night. I am going to strive to make it happen. These 3-6 hour nights are destroying me.​
 
I would like to bench 315 lol... I just can't because of my shoulder injuries and dislocations. That is why I am doing those crazy bell bench presses...they really help build my stabilizer strength and when I start benching, it doesn't hurt.

Hey Andalite I dont know if you mentioned this somewhere but how did you get your shoulder injuries in the first place? I think I may have tweaked something in my rotator cuff or shoulder while getting dumbells up for inclined bench press.
 
Hey Andalite I dont know if you mentioned this somewhere but how did you get your shoulder injuries in the first place? I think I may have tweaked something in my rotator cuff or shoulder while getting dumbells up for inclined bench press.
I have genetically lose shoulder joints. They're naturally prone to dislocations. I got my first two dislocations (one per shoulder) in a Judo tournament - in the same bout actually one after the other. I've had numerous injuries since and they don't get any less painful. I've kept them healthy and safe for a few years now and I hope to keep it that way.

What do you mean you tweaked something?
 
I have genetically lose shoulder joints. They're naturally prone to dislocations. I got my first two dislocations (one per shoulder) in a Judo tournament - in the same bout actually one after the other. I've had numerous injuries since and they don't get any less painful. I've kept them healthy and safe for a few years now and I hope to keep it that way.

What do you mean you tweaked something?

Well about 3 months ago I did something to my shoulder while getting 60 lb dumbells into position to do an inclined bench press. It wasnt a very painful feeling but very noticable for the next month at first I couldn't even put my right arm behind my back without it being very uncomfortable. I was able to still do regular bench presses without any pain but would feel it doing shoulder presses so I layed off for several weeks doing any dumbell inclined or shoulder presses...... Anyway 2-3 months later I think the injury is gone and I did 60 lbs on inclined and again reaggrivated or noticed the same feeling in my right shoulder while trying to get the weights into position its not nearly as bad as when I first got this tweak or messed with my rotator cuff but at this point I really am wondering if this annoyance will entirely go away at this point.

I guess the shoulder is a very fragile and complex joint and I don't know what I should be doing to fix this injury it doesn't seem severe but at the same time its still lingering around and its very unique to one certain position my shoulder has to be in to even notice it (Like getting dumbells into position on a inclined bench, and only certain angles of a shoulder press)
 
Well about 3 months ago I did something to my shoulder while getting 60 lb dumbells into position to do an inclined bench press. It wasnt a very painful feeling but very noticable for the next month at first I couldn't even put my right arm behind my back without it being very uncomfortable. I was able to still do regular bench presses without any pain but would feel it doing shoulder presses so I layed off for several weeks doing any dumbell inclined or shoulder presses...... Anyway 2-3 months later I think the injury is gone and I did 60 lbs on inclined and again reaggrivated or noticed the same feeling in my right shoulder while trying to get the weights into position its not nearly as bad as when I first got this tweak or messed with my rotator cuff but at this point I really am wondering if this annoyance will entirely go away at this point.

I guess the shoulder is a very fragile and complex joint and I don't know what I should be doing to fix this injury it doesn't seem severe but at the same time its still lingering around and its very unique to one certain position my shoulder has to be in to even notice it (Like getting dumbells into position on a inclined bench, and only certain angles of a shoulder press)

i cant give you any medical advice or advice on injuries but the 1st thing i would do is take glucosamine, second thing i would do if it didnt go away would be get it checked by a doctor
 
i cant give you any medical advice or advice on injuries but the 1st thing i would do is take glucosamine, second thing i would do if it didnt go away would be get it checked by a doctor
Agreed. See a doctor. Don't trust anyone over the internet completely for this. I can help you with exercises and shit but thats all.
 
Deadlift Training
Mesocycle 19 - Week 1

Beginning Thoughts:

Just got back from the gym...So tired!​

Workout:

Deadlifts:
415 lbs x 3 reps
455 lbs x 3 reps
455 lbs x 3 reps
435 lbs x 3 reps
435 lbs x 3 reps
The goal was to add density to today's training in comparison to M18 W3 Doubles training....My grip was better than last week but it gave me some trouble on the last reps of every set. Lots of rest in between sets - over 10 minutes every time. This workout took a lot out of me.

Hand Extensions:
2 bands x 15 reps x 3 sets

Swiss Ball Jackknife Pikes:
Skipped

Videos:


Overall Impression:

So I ran this little experiment. I can't help but sleep on my stomach spread eagled on the bed. I just cannot sleep in any other position. But, this awkward position has lead to some hyperextension of the back at night and it's been affecting my negatively because I've been experiencing some back pains - lower back tightness and easy fatigue in general. But, over the last 10 days I have struggled and tried my very best to sleep strictly on my back and it's been a pain in the ass but I have managed to sleep in that fashion for almost all the nights. And I could REALLY sense the difference right from day one actually. Almost NO lower back tightness! I hope this lasts. It's not a big deal but I hate sleeping on my back. Zero comfort.

I hope everyone's had a good week. My weekend has already begun! :D
 
ROFL i love how the 2 kids watched you do deads then looked at that other guy and he watched you as well... Same shit happens to me only i am not using 455 pounds :)

do you know your 1RM dead?
 
ROFL i love how the 2 kids watched you do deads then looked at that other guy and he watched you as well... Same shit happens to me only i am not using 455 pounds :)

do you know your 1RM dead?
There are 7 of us who workout at my school gym on Thursday nights. Those guys are some of the bunch....we call ourselves the Thursday Nigh Crew because nobody else lifts after 9:30 pm.

I don't know my 1RM on Deadlifts. I'm going to be doing a few weeks of Singles training in a couple of weeks so we'll know what my relative 1RM is around that time. Until then it's just guess work.
 
There are 7 of us who workout at my school gym on Thursday nights. Those guys are some of the bunch....we call ourselves the Thursday Nigh Crew because nobody else lifts after 9:30 pm.

I don't know my 1RM on Deadlifts. I'm going to be doing a few weeks of Singles training in a couple of weeks so we'll know what my relative 1RM is around that time. Until then it's just guess work.

so lucky only 7 of you haha. do you plan on getting to 500 in the future? i feel like that would be an extremely rewarding and doable goal for you.
 
I would like to Deadlift 500 lbs for sure, Josh :)

I don't think you are very far off that, maybe 20 pounds at the most:D EM talked about the 10 minutes rest, I have started doing this before my hardest set. I used to take like 1 minute 30 seconds or so, but now thta I'm lifting a lot more weight than before 360x5 or 365x4 I need way more rest. I take 7-10 minutes before my heaviest set, and no it's not boring when you are like "Oh shit oh shit this is going to be hard lol!"
 
I don't think you are very far off that, maybe 20 pounds at the most:D EM talked about the 10 minutes rest, I have started doing this before my hardest set. I used to take like 1 minute 30 seconds or so, but now thta I'm lifting a lot more weight than before 360x5 or 365x4 I need way more rest. I take 7-10 minutes before my heaviest set, and no it's not boring when you are like "Oh shit oh shit this is going to be hard lol!"
EXACTLY! Thats the same thought that passes through my mind.

You are WAY ahead of the curve compared to most people. Good for you. Rest is good. It prepares us. I don't rest much between my warm-ups but come work sets, 5-15 minutes is normal.

:)
 
i rest maybe a maximum of 4 mins between sets and only do that for deadlifts and squats other stuff its more like 1-3mins
 
i rest maybe a maximum of 4 mins between sets and only do that for deadlifts and squats other stuff its more like 1-3mins
Well....when you hit bigger weights it might change. I used to rest like that when I was lifitng in the 200-300 range as well.
 
Yeah like I said when I was deadlifting in the 200's and low 300's for reps it was easy to just rest a minute our two between sets, not so anymore, I need every minute of that 7-10. Also I remembered reading an article on it on ground up strength:

Ground Up Strength: Ninety Second Rest Periods For Strength? Are You Kidding Me?
What an awesome article. I totally forgot about that gem!!! Yeah for complete neural recovery you need 5-10 minutes and with the deads we do taking 10 minutes is good if it's gonna help quality.
 
Squat Training
Mesocycle 19 - Week 1

Beginning Thoughts:

Tonight's workout...​

Workout:

Front Squats:
260 lbs x 2 reps @ 92.5%
230 lbs x 5 reps x 3 sets @ 82.5%
Decent...

Grip Training:
Walmart Gripper = 5 reps x 2 sets; Set 1 slowly (2 seconds per squeeze) and Set 2 done fast
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 3 sets - Quality Singles
HG 150 = 8 reps
Decent....still having a VERY hard time closing the CoC #1 but with Joe's instructions I will get there soon :)

Metabolic Conditioning for 2 rounds:
Kettlebell Swings = 45 lbs x 12 reps
Russian Twists = 10 lbs x 8 reps
Supine Glute Ham Raises = BW x 10 reps
Swiss Ball Jackknife Pikes = BW x 8 reps
Decent work..

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M19 W1 Squat Training.wmv

Overall Impression:

Tomorrow is a Press Day!!! :)
 
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