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Big Boy Basics

Press Training
Mesocycle 20 - Week 2​

Beginning Thoughts:

Just got done working out...​

Workout:

Banded Overhead Press:
155 lbs x 2 reps @ 94%
155 lbs x 2 reps @ 94%
165 lbs x 1 rep @ 100%
155 lbs x 2 reps @ 94%
The goal was to hit 3 doubles above 90% of my max plus one single at 100%. Next week the goal is to hit 4 doubles. I'm gonna slowly increase the volume to 7 doubles hopefully.

Incline Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets
This was hard but I'm damn proud of myself for following through on this.

Side Lateral Raises:
12.5 lbs x 15 reps x 3 sets
I need to be careful with this exercise because of my shoulder injuries.

Superset

Inverted Rows:
BW x 15 reps x 3 sets
The pump I got from this super set is unbelievable.

Side Plank Rows:
BW x 30 seconds x 3 sets​

Videos:

A little of everything:
​

Overall Impression:

I haven't eaten anything save 3 scoops of whey first thing in the morning and then my usual 2 scoops of Whey + 2 scoops of Dex during my workout...

My diet has been really good over the last 2 weeks. The last few days I've intentionally tried to keep myself eating clean but over the last 2 weeks I have managed to go from 205 lbs to 195 lbs. I know it's not water weight because when I weighed myself today at 195 lbs I was bloated like a pig and constipated as hell lol...​
 
Andalite said:
Press Training
Mesocycle 20 - Week 2​

Beginning Thoughts:
Just got done working out...​
Workout:
Banded Overhead Press:
155 lbs x 2 reps @ 94%
155 lbs x 2 reps @ 94%
165 lbs x 1 rep @ 100%
155 lbs x 2 reps @ 94%
The goal was to hit 3 doubles above 90% of my max plus one single at 100%. Next week the goal is to hit 4 doubles. I'm gonna slowly increase the volume to 7 doubles hopefully.

Incline Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets
This was hard but I'm damn proud of myself for following through on this.

Side Lateral Raises:
12.5 lbs x 15 reps x 3 sets
I need to be careful with this exercise because of my shoulder injuries.

Superset

Inverted Rows:
BW x 15 reps x 3 sets
The pump I got from this super set is unbelievable.

Side Plank Rows:
BW x 30 seconds x 3 sets​
Videos:
A little of everything:
​
Overall Impression:
I haven't eaten anything save 3 scoops of whey first thing in the morning and then my usual 2 scoops of Whey + 2 scoops of Dex during my workout...

My diet has been really good over the last 2 weeks. The last few days I've intentionally tried to keep myself eating clean but over the last 2 weeks I have managed to go from 205 lbs to 195 lbs. I know it's not water weight because when I weighed myself today at 195 lbs I was bloated like a pig and constipated as hell lol...​
Click to expand...

Damn I am going to have to try that incline press thing sometime, it looks really fun:)
 
Squat Training
Mesocycle 20 - Week 2​

Beginning Thoughts:

This is Monday's training. I have been too lazy to update it lol...

Diet has been awesome though. Getting in all my protein which is step 1 in the right direction. 250-260 grams per day.​

Workout:

Front Squats:
I warmed up for this but then realized that I shouldn't do heavy front squats 2 days prior to deads....so I called it quits and hopped over to do some metabolic conditioning.

Metabolic Conditioning for 2 rounds:
Unilateral Press and Lunge = 40 lbs x 6 reps
Renegade Rows = 40 lbs x 6 reps
Kettlebell Swings = 55 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
Destroyed me.

Facepulls:
90 lbs x 15 reps x 3 sets ​

Videos:

Metabolic Conditioning:
​

Overall Impression:

This workout was kinda meh...I'm gonna be starting a new front squat percentage based cycle come next week. Not completely sure about it as yet but it's gonna involve moving more weight.​
 
Deadlift Training
Mesocycle 20 - Week 3​

Beginning Thoughts:

Just got back from the gym. Very tiring workout.​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90%:
455 lbs @ 96%
475 lbs @ 100%
475 lbs @ 100%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
430 lbs @ 90%
430 lbs @ 90%
430 lbs @ 90%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Felt goooooood.....

Pistol Squats:
Skipped. Gym was already closed and I was thrown out by Campus Security lol...

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:

Deadlifts:
​

Overall Impression:

Been a decent week. Next week is gonna be hell with 4 exams and papers and what not....Arg...not looking forward to that one bit.

On a good note: I have been watching Dexter and Prison Break. I know I'm late on the scene but I've finished Season 1 and 2 of Dexter (watching Season 3 right now) and I'm in the process of watching Season 2 of Prison Break. The good thing about PB is that it doesn't allow you to get bored. It's got things going on all the time. I love shows like that. Similar shows which have so many overlapping stories and facades created by characters, etc are The Shield and Sons of Anarchy.

I hope y'all have had a good week. Thanks for reading and have a wonderful weekend! :)​
 
Awesome opportunity to get some information on Strength Training

Eric Troy over at GUStrength has posted a really AWESOME .pdf (free) for anyone who signs up for the newsletter. The .pdf is like 45 pages long and extremely dense with training and nutrition information: Sign-up sheet is on the front page itself

Cheers and I hope everyone's had a good week!!! :)

ps: This is not spam nor am I (or is anybody for that matter) making any money from people visiting or signing up on GUStrength. It is a totally FREE website which is why I am promoting this opportunity to gain some new knowledge and information which is TOTALLY FREE!

So please guys, go ahead and sign up. You have nothing to lose.

And like I said before, nobody - not Eric, not GUStrength, not me - literally NOBODY is gaining any money from you visiting or signing up or downloading the free PDF. This is truly a great opportunity.
 
Press Training
Mesocycle 20 - Week 3​

Beginning Thoughts:

This is yesterday's training.​

Workout:

Banded Overhead Press:
155 lbs x 2 reps x 4 sets
165 lbs x 1 rep

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 9 reps
120 lbs x 11 reps

Unilateral Overhead Press:
70 lbs x 5 reps x 3 sets

Cable Rows:
180 lbs x 12 reps x 3 sets

Jackknife Pikes on a Swiss Ball:
BW x 10 reps x 3 sets

Side Lateral Raises:
15 lbs x 10 reps x 3 sets

supset with

Inverted Rows:
BW x 10 reps x 3 sets​

Videos:

Banded Overhead Press, Dumbbell Rows, Unilateral Overhead Press, Side Lateral Raises and Inverted Rows:
​

Overall Impression:

Ate like a beast last night. We went to bowl and it was my third time bowling ever....I scored an average of 110. Hmmm...Not that awesome but not that bad for my third time ever, right?

Hope everyone's had a good weekend!​
 
Squat Training
Mesocycle 20 - Week 3​

Beginning Thoughts:

I am such a genius: I forgot to bring my camera on the one day I really should have. How awesome!​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x 1 rep
315 lbs x 1 rep
Wow...I am so psyched about a 315 Front Squat!!!! Next week I got to repeat something like this and I might hit 315 again so I will definitely record the lift.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Grip Training:
Walmart Gripper = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 1 set
HG 150 = 2 reps x 2 sets
Hand Extensions = 2 bands x 20 reps x 3 sets
My left hand was hurting a lot. I dunno why though...just some muscular pain. It'll go hopefully. ​

Videos:

Check back next week...​

Overall Impression:

Hell week is about to begin. I hope everyone had a good weekend and thanks for reading!!!​
 
Andalite said:
Squat Training
Mesocycle 20 - Week 3​

Beginning Thoughts:
I am such a genius: I forgot to bring my camera on the one day I really should have. How awesome! ​
Workout:
Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x 1 rep
315 lbs x 1 rep
Wow...I am so psyched about a 315 Front Squat!!!! Next week I got to repeat something like this and I might hit 315 again so I will definitely record the lift.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Grip Training:
Walmart Gripper = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 1 set
HG 150 = 2 reps x 2 sets
Hand Extensions = 2 bands x 20 reps x 3 sets
My left hand was hurting a lot. I dunno why though...just some muscular pain. It'll go hopefully. ​
Videos:
Check back next week...​
Overall Impression:
Hell week is about to begin. I hope everyone had a good weekend and thanks for reading!!!​
Click to expand...

Lies!!!! The 315 front squat didn't happen you are clearly making it up


















































:lmao: :lmao: :D
 
Deadlift Training
Mesocycle 20 - Week 4​

Beginning Thoughts:

Was running on 4 hours of sleep. I had a miserable week. Tuesday was a massive Accounting exam. Wednesday was a 5 page paper on comparing Mary Daly and Stanley Hauerwas on a religious basis. Thursday (today) was me writing a 15 page report for my Business Capstone Seminar class. It was supposed to be a group project but you know it goes with groups...To top it off, I have a 4 page report on a historical review of King Louis XIV through Monsesquieu's "Persian Letters"...

So..running on 4 hours of sleep this is what went down:​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 2 reps
415 lbs x 2 reps

Deadlift Singles @ > 90% of 1RM:
455 lbs @ 96%
480 lbs @ 101%
500 lbs @ 105%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Week 4 = 3 Singles = Average Weight @ 476.7 lbs
Finally got 500 lbs!!! My friends rib on me calling me a "Jiggly". When you watch the 500 clip you guys will see why they call me that.....there is not one molecule (literally) of fat on my body which does not uncontrollably jiggle when I Deadlift this heavy!!! ahhaa...all in all I'm please with this workout. The last time I ran a 4 week singles cycle ended on December 18th. I set a new relative max on Deadlifts at the time of 475 lbs. So in roughly 4 months or 16 weeks I've gained 25 lbs. That roughly 1.5625 lbs per week. As always, major props to Eric Troy from Ground Up Strength for his guidance and help. The next goal for Deadlifts is to chase 525 lbs.

Pistol Squats:
3 + 5 = 8 reps
I need to do these more often because I've really lost practice.

Weird Ab Exercise:
BW x 5 reps x 2 sets

Cable Wood-Chops:
32.5 lbs x 12 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:

Deadlifts, Pistol Squats and Core Training:
​

Overall Impression:

I hope everyone's had a good week.

Thanks for reading and I hope y'all have a great Friday!! :)​
 
In my last Deadlift workout I wrote out percentages greater than 100% of my max. This is NOT to indicate to people that The Singles Scene prescribes this. I wrote 101% and 105% for myself for me to gauge my own progress. If you want to know how to run the Singles Scene Cycle for yourself, click on the link.

So please, whoever reads this, don't think that this was a max out session or get confused by the 101% and 105%. Those are milestones for me and not part of the cycle.
 
Thanks, guys. Sorry I haven't been around for the last week. As you can tell, I have been living in hell lol!
 
Tblock1 said:
I knew you had 500 in you! Damn I have noticed you shake a ton when you are deadlifting!
525 up next:D
Click to expand...
I know. It happens whenever I lift a weight for the first time. If you look back to my first attempt at 455 (as in the first time I EVER hit that weight) you'll see my shaking a lot too but it gets better with practice. It's weird lol!!!
 
Lol can't see why you would want that, it just means your body is struggling to stabilize the load and you are at your absolute max, it will be harder to move up from there.

Andalite: Halfway to andy bolton's world record :spin:
 
Tblock1 said:
Lol can't see why you would want that, it just means your body is struggling to stabilize the load and you are at your absolute max, it will be harder to move up from there.

Andalite: Halfway to andy bolton's world record :spin:
Click to expand...
Hahahah...way to put things into perspective, Trevor!!!!

Halfway to Bolton...hahahaha....

Thanks for the king words though. I appreciate them.

The only drawback to getting stronger is you get closer and closer to your potential and slowly and steadily it becomes more and more difficult to add the lbs to your lifts.
 
ExtraMile said:
thats where the roids come in :evil: lol j/k
Click to expand...
That be true :D :D :D :D :D. But, I wouldn't take steroids till I've already gotten kids and my natural Test levels are dropping due to old age.

In short: around the age of 40 I will DEFINITELY be on steroids and that to: testosterone alone.
 
you ever thought of competing in powerlifting or strongman in the future? I bet you could make 182's if you cut some weight and got down to like 10-12% bf after all you weigh around 195 now rght?
 
ExtraMile said:
you ever thought of competing in powerlifting or strongman in the future? I bet you could make 182's if you cut some weight and got down to like 10-12% bf after all you weigh around 195 now rght?
Click to expand...

Bro that would never happen if he did powerlifting he would have to do BACK squats and bench consistently:eek2::eek2::eek2::eek2::eek2::eek2:
 
ExtraMile said:
you ever thought of competing in powerlifting or strongman in the future? I bet you could make 182's if you cut some weight and got down to like 10-12% bf after all you weigh around 195 now rght?
Click to expand...

I wanted to compete at one time. However, I detest back squats and I can't do Bench Press without some degree of discomfort or pain.

I am trying to lose fat though. I'm down from 195 to 190 right now. It's only been a month but something is better than nothing. Plus, slow and steady is fine with me if it means I won't gain all this fat back later on.

Tblock1 said:
Bro that would never happen if he did powerlifting he would have to do BACK squats and bench consistently:eek2::eek2::eek2::eek2::eek2::eek2:
Click to expand...

This pretty much sums it up. I hate back squats with a passion lol....

I aint interested in Powerlifting. I just want to get stronger on the big lifts which I enjoy :)
 
moya said:
congrats on 500, you beat me to it... ive failed it 3 or 4 attempts since a 495 about 6 months ago... ive since deloaded and am currently working back up... should be about a month behind you...
Click to expand...
It's not a race, bro. I hope you get 500 and much more. We should all achieve our goals :)
 
Back Training
Mesocycle 20 - Week 4​

Beginning Thoughts:

Yesterday's workout...​

Workout:

BodyWeight Pull-ups:
BW x 15 reps
BW x 11 reps
BW x 11 reps
BW x 9 reps
Total = 46 reps
It's been 3 weeks since I last did these. I beat my previous numbers by 2 reps but I think my goal to reach 50 reps in 4 sets may not happen for a while..

Weighted Pull-ups:
BW + 20 lbs x 2 reps
BW + 30 lbs x 2 reps
BW + 50 lbs x 1 rep
BW + 20 lbs x 4 reps
Total = 9 reps
Tiring....

Cable Rows:
180 lbs x 10 reps x 3 sets

Russian Twists:
25 lbs x 6 reps x 4 sets

Facepulls:
90 lbs x 15 reps
110 lbs x 12 reps​

Videos:

BodyWeight Pull-ups, Weighted Pull-ups, Russian Twists and Facepulls:
​

Overall Impression:

Tiring workout....Doing 2 variations of pull-ups pretty much torched my back.

In other news: I saw Death at a Funeral last night. I haven't seen the British Version but the new movie was pretty funny. I liked it.

Hope everyone's having a good weekend! :)​
 
Andalite said:
Back Training
Mesocycle 20 - Week 4​

Beginning Thoughts:
Yesterday's workout...​
Workout:
BodyWeight Pull-ups:
BW x 15 reps
BW x 11 reps
BW x 11 reps
BW x 9 reps
Total = 46 reps
It's been 3 weeks since I last did these. I beat my previous numbers by 2 reps but I think my goal to reach 50 reps in 4 sets may not happen for a while..

Weighted Pull-ups:
BW + 20 lbs x 2 reps
BW + 30 lbs x 2 reps
BW + 50 lbs x 1 rep
BW + 20 lbs x 4 reps
Total = 9 reps
Tiring....

Cable Rows:
180 lbs x 10 reps x 3 sets

Russian Twists:
25 lbs x 6 reps x 4 sets

Facepulls:
90 lbs x 15 reps
110 lbs x 12 reps​
Videos:
BodyWeight Pull-ups, Weighted Pull-ups, Russian Twists and Facepulls:
​
Overall Impression:
Tiring workout....Doing 2 variations of pull-ups pretty much torched my back.

In other news: I saw Death at a Funeral last night. I haven't seen the British Version but the new movie was pretty funny. I liked it.

Hope everyone's having a good weekend! :)​
Click to expand...

Nice work on getting 15 reps! I wish I had a pullup bar like that at my gym, I have to take the bar and put it at the top of my rack to do pullups, and if you don't cross your legs your feet will touch the ground and it makes it harder:(
 
Tblock1 said:
Nice work on getting 15 reps! I wish I had a pullup bar like that at my gym, I have to take the bar and put it at the top of my rack to do pullups, and if you don't cross your legs your feet will touch the ground and it makes it harder:(
Click to expand...
Thanks. I love pull-ups but I can definitely see myself hating the concept of needing a bar on a cage to do them.
 
JDid23 said:
good job on the pullups. Have you noticed if doing them weighted has helped your BW #s at all?
Click to expand...
Oh there is definite carryover both ways. The more reps I can do with my BW is helped by the weight added and vice versa. Infact, come next week I am going to start alternating weighted and bodyweight pull-ups on a weekly basis. :)
 
Jdid: I thought I would answer too because I have noticed a huge difference in my pullups since doing weighted. I haven't done a max set of bw pullups but I did a couple sets of 8 after my last weighted pullups session and they were so east it felt like I was pulling air. I love weighted pullups, so glad i started doing them!

Andalite: A big group of guys were at my gym last pullup day and they tried doing pullups the way I have been doing them with my legs crossed in front and they could barely get a couple half reps. They said it just felt like their core didn't have enough strength to do those. So apparently doing them that way has really helped my core out, so when I do pullups regular they will be way easier:) Find the positive in the negative....
 
Tblock1 said:
Andalite: A big group of guys were at my gym last pullup day and they tried doing pullups the way I have been doing them with my legs crossed in front and they could barely get a couple half reps. They said it just felt like their core didn't have enough strength to do those. So apparently doing them that way has really helped my core out, so when I do pullups regular they will be way easier:) Find the positive in the negative....
Click to expand...

Well yeah putting the feet in the front is like doing L-Sit Pull-ups. I can't manage that for more than 6 reps I think. Thats pretty impressive, dude.
 
Andalite said:
Well yeah putting the feet in the front is like doing L-Sit Pull-ups. I can't manage that for more than 6 reps I think. Thats pretty impressive, dude.
Click to expand...

it's so wierd because it just feels normal to me now. You have to use it to do deadhang pullups at my gym, so that is what I do. I LOVE WEIGHTED PULLUPS:D
 
Squat Training
Mesocycle 20 - Week 4​

Beginning Thoughts:

Just got back from the gym. Terrible day in terms of diet. In terms of performance it was stellar.​

Workout:

Overhead Squats:
135 lbs x 3 reps
155 lbs x 2 reps
It's been so long since I've done this exercise!! My shoulders are getting adjusted to the lift so I think in a couple of weeks I should be more smooth with the 155-175 range.

Front Squats:
235 lbs x 5 reps
255 lbs x 3 reps
285 lbs x 1 rep
315 lbs x 1 rep
I did remember to bring my video camera this time...I just wanted to see if I could hit 315. Next week onwards I'm gonna work within the 90-100% range for one single and then do doubles in the 80-90% range.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
325 lbs x 1 rep
This lift feels so alien to me....

Anderson Half Front Squats:
325 lbs x 1 rep
325 lbs x 1 rep
I thought this was gonna be easy as pie...Boy was I wrong!

Front Planks with Alternating Raised Arm and Leg:
BW x 60 seconds x 2 sets
Destroyed me. I hate anything timed because it becomes so mundane and 100% of the battle is in the mind and with my ADD I cannot concentrate on nothing for that long!!!!! ​

Videos:

Four Squat Workout:
​

Overall Impression:

Very tiring workout...but I am very pleased with the results!

I am gonna do this Four Squat Workout from now on out. I will gradually increase density over the next few weeks but I am going to be running a small cycle for Front Squats too. I won't be hitting 315 for quite a while...

All in all it's been a good weekend. I hope y'all have had fun too. Thanks for reading!​
 
Andalite said:
Squat Training
Mesocycle 20 - Week 4​

Beginning Thoughts:
Just got back from the gym. Terrible day in terms of diet. In terms of performance it was stellar.​
Workout:
Overhead Squats:
135 lbs x 3 reps
155 lbs x 2 reps
It's been so long since I've done this exercise!! My shoulders are getting adjusted to the lift so I think in a couple of weeks I should be more smooth with the 155-175 range.

Front Squats:
235 lbs x 5 reps
255 lbs x 3 reps
285 lbs x 1 rep
315 lbs x 1 rep
I did remember to bring my video camera this time...I just wanted to see if I could hit 315. Next week onwards I'm gonna work within the 90-100% range for one single and then do doubles in the 80-90% range.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
325 lbs x 1 rep
This lift feels so alien to me....

Anderson Half Front Squats:
325 lbs x 1 rep
325 lbs x 1 rep
I thought this was gonna be easy as pie...Boy was I wrong!

Front Planks with Alternating Raised Arm and Leg:
BW x 60 seconds x 2 sets
Destroyed me. I hate anything timed because it becomes so mundane and 100% of the battle is in the mind and with my ADD I cannot concentrate on nothing for that long!!!!! ​
Videos:
Four Squat Workout:
​
Overall Impression:
Very tiring workout...but I am very pleased with the results!

I am gonna do this Four Squat Workout from now on out. I will gradually increase density over the next few weeks but I am going to be running a small cycle for Front Squats too. I won't be hitting 315 for quite a while...

All in all it's been a good weekend. I hope y'all have had fun too. Thanks for reading!​
Click to expand...

315 did not look hard at all for front squats. Probably something to do with those fake plates you are using.........
 
Tblock1 said:
315 did not look hard at all for front squats. Probably something to do with those fake plates you are using.........
Click to expand...
You are forgetting something. The plates aren't fake. That really isn't really me doing the lift. I have an invisible twin spotting me. Either him or my supershadow ;)
 
ExtraMile said:
hahaahhahaahhahahahahaha

that name is gonna stick from now on he will be named tcock in all journal threads :)
Click to expand...

Okay but personally I think that jdid can't really be 18 if he is still making gay jokes.....14 is about the max for it...it would be like calling him jdick or something lol. BTW, em did you know that your name is the name for a gas station here?
 
Tblock1 said:
Okay but personally I think that jdid can't really be 18 if he is still making gay jokes.....14 is about the max for it...it would be like calling him jdick or something lol. BTW, em did you know that your name is the name for a gas station here?
Click to expand...


Lmao!!!!!!!!! good one to be honest.

tcock isn't a gay joke. im just fuckin around man- hope you don't take it personally :)
 
Tblock1 said:
Okay but personally I think that jdid can't really be 18 if he is still making gay jokes.....14 is about the max for it...it would be like calling him jdick or something lol. BTW, em did you know that your name is the name for a gas station here?
Click to expand...

Ok he is jdick and your tcock. Jokes like that are funny man you need to stop being so boring :D

no I didnt know extramile was a petrol station...
 
ExtraMile said:
Ok he is jdick and your tcock. Jokes like that are funny man you need to stop being so boring :D

no I didnt know extramile was a petrol station...
Click to expand...

Yeah lol don't worry jdid I wasn't taking any offense:) But yeah I remember not too long after I first joined elitefitness I was going to the climbing gym and there was a gas station. I looked and I was like wtf it says extra mile lol!!!!!!


tcock signing out--------------
 
Deadlift Training
Mesocycle 21 - Week 1​

Beginning Thoughts:

Just got back from the gym....I've had a really decent week. Next week is gonna be hell though. LOTS of assignments plus I have a huge 15 page paper due on Tuesday which I have yet to begin.​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
425 lbs x 3 reps
435 lbs x 2 reps
445 lbs x 2 reps
445 lbs x 1 rep
465 lbs x 2 reps
After last week's Singles Session, I had to do some Quality Volume Training. This basically means you do 1-3 reps per set, start with 85% of your max (in this particular case) and you make small increments in weight while maintaining as much quality as you can. That is why after the 2nd rep with 465 I decided to call it quits.

Pistol Squats:
3 + 3 + 2 = 8 reps
Practice makes perfect and right now I need a LOT of practice.

Weird Ab Exercise:
BW x 7 reps
BW x 6 reps
BW x 7 reps

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:

Deadlifts, Pistol Squats and Weird Ab Exercise:
​

Overall Impression:

Looking forward to an enjoyable Friday!!! :)

I hope everyone's had a good week. Thanks for reading!!!​
 
Back Training
Mesocycle 21 - Week 1​

Beginning Thoughts:

Bad idea to go do this within 24 hours of my Deadlift Training....​

Workout:

BodyWeight Pull-ups:
BW x 14 reps
BW x 11 reps
BW x 7 reps
Total = 32 reps
Terrible..

Dumbbell Rows:
120 lbs x 5 reps
120 lbs x 6 reps

Cable Wood Chops:
27.5 lbs x 12 reps
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps​

Videos:

Pull-ups and Rows:
​

Overall Impression:

Time to rest...​
 
Nice work on 465x2 after all those other sets! I'm heading out to take my max deadlift 1 rep at my friend's gym pretty soon:evil:
 
Squat Training
Mesocycle 21 - Week 1​

Beginning Thoughts:

Just got back from the gym...I'm pretty destroyed.​

Workout:

Overhead Squats:
115 lbs x 5 reps
135 lbs x 4 reps
145 lbs x 3 reps
155 lbs x 1 rep
I need to work on technique more. For some reason my left arm just doesn't lockout the weight at the grip width I using. I think I'll wear elbow sleeves next time. Weird that my elbows are playing games with me.

Front Squats:
235 lbs x 5 reps
250 lbs x 4 reps
265 lbs x 2 reps
275 lbs x 2 reps
Decent work..

Back Squats:
275 lbs x 5 reps
285 lbs x 4 reps
295 lbs x 2 reps
315 lbs x 2 reps
Some of the reps may not have been "A2G" which is fine with me. I hate back squats but I've found they're useful in improving my Front Squats and vice versa.

Anderson Half Back Squats:
315 lbs x 3 reps
325 lbs x 1 rep
Will increase volume next week..

Russian Twists:
25 lbs x 7 reps
35 lbs x 6 reps
35 lbs x 8 reps
These are kinda difficult and I felt them in my lower abs really hard - not that you can really "isolate" your lower abs. ​

Videos:

Four Squat Workout:
​

Overall Impression:

I'm writing a 15 page Intermediate Macroeconomic paper on the current crisis of the PIIGS: Portugal, Ireland, Italy and Spain. Very interesting...I feel so exhausted though!!!

Diet has been very bad. Graduation is close which means final exams are literally one week away so right now my diet isn't very high up on my priority list. However, I am keeping my protein intake pretty high. Hopefully I will be able to lose some weight over the next few weeks.

My goal in terms of physique is to drop down to the 185-190 range. I doubt it will happen anytime soon but I intend on getting it done by November.

I hope everyone's had a good weekend. I went and saw "The Losers" on Saturday night. Awesome movie. I love movies like that because everyone knows it's a shitty plot: the makers, the audience, the actors, everyone! You just gotta revel in that fact hahaha!!! :)​
 
great job bro!! nice squatting- The russian twists also looked cool like that- might give em a shot if i have any room @ my gym. also, please feel free to fly up to NJ to take my AP Macro/Micro Economics exams for me :)
 
Yeah nice squatting! I also saw the losers and it was a hilarious movie lol, it just had such a good sense of style! Loved the part where he uses his fingers as guns!!!!
 
JDid23 said:
great job bro!! nice squatting- The russian twists also looked cool like that- might give em a shot if i have any room @ my gym. also, please feel free to fly up to NJ to take my AP Macro/Micro Economics exams for me :)
Click to expand...
Those Russian Twists really hit the sweet spot.

I hate micro and right now I don't even remember it. Macro on the other hand is pretty cool.... :)
 
Tblock1 said:
Yeah nice squatting! I also saw the losers and it was a hilarious movie lol, it just had such a good sense of style! Loved the part where he uses his fingers as guns!!!!
Click to expand...
Yeah man...that character's sarcastic sense of humor was HILARIOUS!!!!! :)
 
Press Training
Mesocycle 21 - Week 1​

Beginning Thoughts:

I was going to skip training today but decided at the very last minute to stop being a wanker. I have been working on this 15 page Econ report for 2 days now and I wanted to complete it before I hit the gym. I did manage to do that and only after I had proof read the whole report did I decide to leave. But, I had like an hour to lift. So, I modified my training and did a Shoulder Medley. Medley is a fancy way of saying Circuit so I'm gonna use that instead. So....I decided to do Banded OHP, Unilateral OHP and Side Lateral Raises back to back.​

Workout:

Banded Overhead Press:
Medley 1 = 135 lbs x 6 reps
Medley 2 = 135 lbs x 5 reps
Medley 3 = 135 lbs x 4 reps
Medley 4 = 155 lbs x 1 rep
The first 3 Medleys were really good. However, the 4th went to shit. My shoulders were fried after the first 3 Medleys...

Unilateral Overhead Press:
Medley 1 = 65 lbs x 3 reps
Medley 2 = 65 lbs x 3 reps
Medley 3 = 65 lbs x 3 reps
Medley 4 = 40 lbs x 10 reps

Side Lateral Raises:
Medley 1 = 12.5 lbs x 10 reps
Medley 2 = 12.5 lbs x 10 reps
Medley 3 = 12.5 lbs x 10 reps
Medley 4 = 7.5 lbs x 10 reps

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

Cable Wood Chops:
37.5 lbs x 12 reps x 3 sets​

Videos:

All 4 Shoulder Medleys and Facepulls:
​

Overall Impression:

I weighed myself today. 205 lbs....WTF....eating less than 2000 calories is destroying me...2 weeks ago I weighed in at 195 lbs lol...WTF indeed. Time to start eating right. More food and good quality food.​
 
Andalite said:
Press Training
Mesocycle 21 - Week 1​

Beginning Thoughts:
I was going to skip training today but decided at the very last minute to stop being a wanker. I have been working on this 15 page Econ report for 2 days now and I wanted to complete it before I hit the gym. I did manage to do that and only after I had proof read the whole report did I decide to leave. But, I had like an hour to lift. So, I modified my training and did a Shoulder Medley. Medley is a fancy way of saying Circuit so I'm gonna use that instead. So....I decided to do Banded OHP, Unilateral OHP and Side Lateral Raises back to back.​
Workout:
Banded Overhead Press:
Medley 1 = 135 lbs x 6 reps
Medley 2 = 135 lbs x 5 reps
Medley 3 = 135 lbs x 4 reps
Medley 4 = 155 lbs x 1 rep
The first 3 Medleys were really good. However, the 4th went to shit. My shoulders were fried after the first 3 Medleys...

Unilateral Overhead Press:
Medley 1 = 65 lbs x 3 reps
Medley 2 = 65 lbs x 3 reps
Medley 3 = 65 lbs x 3 reps
Medley 4 = 40 lbs x 10 reps

Side Lateral Raises:
Medley 1 = 12.5 lbs x 10 reps
Medley 2 = 12.5 lbs x 10 reps
Medley 3 = 12.5 lbs x 10 reps
Medley 4 = 7.5 lbs x 10 reps

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

Cable Wood Chops:
37.5 lbs x 12 reps x 3 sets​
Videos:
All 4 Shoulder Medleys and Facepulls:
​
Overall Impression:
I weighed myself today. 205 lbs....WTF....eating less than 2000 calories is destroying me...2 weeks ago I weighed in at 195 lbs lol...WTF indeed. Time to start eating right. More food and good quality food.​
Click to expand...

Shit no wonder those pullups didn't go well the other day, you had an extra 10 pound dumbell on you lol! I just ordered 2 bands , and was just wondering where did you get your bands and what kind of tension do they have?
 
Tblock1 said:
Shit no wonder those pullups didn't go well the other day, you had an extra 10 pound dumbell on you lol! I just ordered 2 bands , and was just wondering where did you get your bands and what kind of tension do they have?
Click to expand...
Yeah dude....fucking 10 lbs from HELL!!!!

I always buy my bands from Pro Wrist Straps. Alan (the owner) is someone I have a lot of respect for so I only shop at APT Pro Wrist Straps. These are the #1 so it's like 10 lbs or something..I don't know/care much about the tension because what matters to me is progress.
 
Deadlift Training
Mesocycle 21 - Week 2​

Beginning Thoughts:

I have a massive exam tomorrow...the first of the last exams I'll ever take at Trinity University...I need to get an A.​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
425 lbs x 3 reps
435 lbs x 2 reps
445 lbs x 1 reps
455 lbs x 3 reps
465 lbs x 1 rep
475 lbs x 1 rep
Several things went wrong here..Firstly, I have a disgusting habit of biting my calluses and I tore 2 of them off today which lead to my grip sucking on each and every rep (you can actually see my hesitation at the start of quite a few reps and sets). Secondly, I am squatting too much. It's causing my body to be sore for more than 2 days and it is adversely affecting my performance. It won't be an issue once I graduate because then I will be on an 8 day rotation which will enable PLENTY of recovery time. But for now it's becoming hazardous. Lastly, I was way off my groove. Not good.

Pistol Squats:
Skipped

Weird Ab Exercise:
Skipped

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:

Deadlifts:
​

Overall Impression:

I hope everyone's had a good week. Thanks for reading! :)​
 
Wow you guys are disgusting lol! I would never touch my caluses with my mouth they have like 10 layers of old chalk in them:lmao: :lmao:
 
Andalite said:
You don't wash your hands after wiping you ass? :(
Click to expand...

LOL! Yeah I was joking about that but after rock climbing if you don't wash your hands it will get gnarly! My caluses will stay solid for a while but when they come off it is extremely annoying:( Right now I have solid ones though for maxing out on deads today:evil:

BTW, how does this warmup look for my max?

Deadlift
1x8x135
1x5x225
1x3x255
1x3x295
1x3x315
1x1x355
1x1x405
and on from there......
 
the.gladiator1987 said:
that warmup looks fine. you cant have a certain amount youre gonna do because you might feel different when u actually start doin them. Youll know if you need to make smaller or bigger jumps, but that looks like what I would do.
Click to expand...

i agree with gladiator. however, i also think it might be beneficial to do something like 380 or 385 since you can hit that for 4-5 reps and it will be a good transition to 405 instead of the 50 lb jump.
 
Tblock1 said:
LOL! Yeah I was joking about that but after rock climbing if you don't wash your hands it will get gnarly! My caluses will stay solid for a while but when they come off it is extremely annoying:( Right now I have solid ones though for maxing out on deads today:evil:

BTW, how does this warmup look for my max?

Deadlift
1x8x135
1x5x225
1x3x255
1x3x295
1x3x315
1x1x355
1x1x405
and on from there......
Click to expand...
There is only a minor jump between 295 and 315. I would do 345x4 and 385x2 after 295. After the 285x2 I would attempt 405. If 405 passes well, I would attempt 420.
 
Hey andalite i just too a second look at your deadlift video and I noticed your legs lock out before you hips. I'm not meaning to criticize here but aren't your legs supposed to lockout at the same time as your hips? Looking back at my video I also think my main problem was that I looked straight ahead when I need to look up more, that would have kept my back straight and stopped it from going downwards.
 
the.gladiator1987 said:
tblock yuou dont want to look up, that will strain your neck. Look straight ahead but have a BIG chest, and arch your back. Dont worry about locking your legs at the same time as your back it really doesnt matter imo
Click to expand...

okay well I thought it did matter cause you want your whole body to be in sync? But anyway I noticed in my video my legs and hips did lockout at the same time so I was happy about that:)
 
I think it matters, it helps my DL when I keep my hips lower and concentrate on locking my legs at the same time as hips. otherwise my hips shoot up and if I even manage to get the weight up then my knees are locked while I still have to lockout the bar which makes it extremely hard. When my hips fly up often my form gets worse and my back rounds...
 
ExtraMile said:
I think it matters, it helps my DL when I keep my hips lower and concentrate on locking my legs at the same time as hips. otherwise my hips shoot up and if I even manage to get the weight up then my knees are locked while I still have to lockout the bar which makes it extremely hard. When my hips fly up often my form gets worse and my back rounds...
Click to expand...

Yeah I firgured it was important for the hips to rise at the same speed so the legs don't lockout too early.
 
ExtraMile said:
I think it matters, it helps my DL when I keep my hips lower and concentrate on locking my legs at the same time as hips. otherwise my hips shoot up and if I even manage to get the weight up then my knees are locked while I still have to lockout the bar which makes it extremely hard. When my hips fly up often my form gets worse and my back rounds...
Click to expand...
Well said.
 
Back Training
Mesocycle 21 - Week 2​

Beginning Thoughts:

Yesterday was the last day of classes. Feels soooo weird....​

Workout:

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 12 reps
120 lbs x 11 reps
120 lbs x 5 reps
I had a novel idea (yes, sarcastic). I figured out that I am not compelled to NOT take a rest in between each side.

Cable Rows:
180 lbs x 10 reps
190 lbs x 10 reps
200 lbs x 10 reps

Facepulls:
90 lbs x 15 reps
90 lbs x 15 reps
100 lbs x 15 reps

Weird Ab Exercise:
BW x 6 reps x 3 sets​

Videos:

Pull-ups and Rows:
​

Overall Impression:

Decent workout. Very happy with the rows. They felt great.​
 
ExtraMile said:
just wondering how come you started using straps on the rows?
Click to expand...

Well, two reasons.

Firstly, I didn't mention this but I ripped off my calluses so gripping anything is painful.

Secondly, my grip was limiting me from doing more reps on the rows. So, I decided to strap up and double my grip training. Therefore, I get the benefit I need for my rows because I am not rowing for grip work but for my back. So I get that desired training effect PLUS I train my grip using the grip training I do.

Tblock1 said:
Pretty sure he has always used them on rows. Nice rows btw andalite, I wish I had heavy enough dumbells at my gym to do them! Have you ever done barbell rows?
Click to expand...

Barbell rows are useless compared to dumbbell rows. Most of the time you can't barbell row with strict form so you end up doing a sort of quarter rep deadlift and you jerk the weight therefore diluting the training effect on the upper back. With dumbbell rows I can concentrate more on my back. Thanks for kind words..I am going to miss these heavy dumbbells once I graduate.
 
Andalite said:
Well, two reasons.

Firstly, I didn't mention this but I ripped off my calluses so gripping anything is painful.

Secondly, my grip was limiting me from doing more reps on the rows. So, I decided to strap up and double my grip training. Therefore, I get the benefit I need for my rows because I am not rowing for grip work but for my back. So I get that desired training effect PLUS I train my grip using the grip training I do.



Barbell rows are useless compared to dumbbell rows. Most of the time you can't barbell row with strict form so you end up doing a sort of quarter rep deadlift and you jerk the weight therefore diluting the training effect on the upper back. With dumbbell rows I can concentrate more on my back. Thanks for kind words..I am going to miss these heavy dumbbells once I graduate.
Click to expand...

Are you going to find a new gym though with heavy db's? Honestly though the point of rows for a strength trainee is not to hypertrophy the upper back but to increase the deadlift correct? I would just think that pendlay rows or something similar where you explode the weight off the ground would be best. However I did do one handed cable rows yesterday with 120 and they felt great, I could get the weight further back so I really felt it in my back:)
 
Tblock1 said:
Are you going to find a new gym though with heavy db's? Honestly though the point of rows for a strength trainee is not to hypertrophy the upper back but to increase the deadlift correct? I would just think that pendlay rows or something similar where you explode the weight off the ground would be best. However I did do one handed cable rows yesterday with 120 and they felt great, I could get the weight further back so I really felt it in my back:)
Click to expand...
Actually the point of dumbbell rows is to strengthen the upper back so that when you pull your back can sustain the load. With pendlay rows you can only go up so much before you start swinging the weight and then you basically end up doing a clusterfuck of a deadlift just to get the bar to touch you. I would rather row 120 dumbbells and feel it in my upper back versus doing some yanking with a barbell with 240 lbs. It's just that dumbbell rows provide stability so you as a trainee can obtain the training effect in your target movement: you want to be able to row heavy (and this is for all rows) so you can handle a heavy deadlift.

Plus, all these exercises are tools to get to where I want to get.. I am not overly attached to anything. I like dumbbell rows because they are useful right now. If they become of less use to me tomorrow I'll dump them for something else. I don't have a personal attachment with tools that I need...I have personal attachments to my goals :)
 
i disagree, with db rows ur more apt to fuck up. With bb rows, you said most of the time you swing it. Ill video me not swinging it and see how it even looks like a quarter deadlift with a jerk or whatever you said.

I personally do both because why limit yourself, but you said bb rows are useless. Thats pretty arrogant. My sig pic shows what bb rows can do for you.
 
the.gladiator1987 said:
i disagree, with db rows ur more apt to fuck up. With bb rows, you said most of the time you swing it. Ill video me not swinging it and see how it even looks like a quarter deadlift with a jerk or whatever you said.

I personally do both because why limit yourself, but you said bb rows are useless. Thats pretty arrogant. My sig pic shows what bb rows can do for you.
Click to expand...

Oh snap!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I agree about not swinging, to say that you somehow don't swing on bb rows but do on db rows makes no sense. Besides, you do a decent amount of jerking the weight up on your reps in your vids anda.
 
Tblock1 said:
Oh snap!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I agree about not swinging, to say that you somehow don't swing on bb rows but do on db rows makes no sense. Besides, you do a decent amount of jerking the weight up on your reps in your vids anda.
Click to expand...


Swinging the weight up doesnt happen because youre doing bb rows and not db rows, its because youre doing too much weight. Thats what happens with ANY lift, too much weight and youre gonna lose form.

andalite im not tryin to make argument but you said bb rows are useless, but then you swing your body just as much as I do when i do bb rows. With db rows you should also let your arm hang down more and get that full stretch, thats the point with a dumbell, more range of motion. You stop short and swing. Still some pretty good weight but i say drop it down to 105 and really focus on the stretch in your back and not swinging
 
the.gladiator1987 said:
Swinging the weight up doesnt happen because youre doing bb rows and not db rows, its because youre doing too much weight. Thats what happens with ANY lift, too much weight and youre gonna lose form.

andalite im not tryin to make argument but you said bb rows are useless, but then you swing your body just as much as I do when i do bb rows. With db rows you should also let your arm hang down more and get that full stretch, thats the point with a dumbell, more range of motion. You stop short and swing. Still some pretty good weight but i say drop it down to 105 and really focus on the stretch in your back and not swinging
Click to expand...

yeah when I did the 1 armed cable rows I did them really slow and controlled, felt great. Lol I gotta get to bed shouldnt be up so late................ later
 
the.gladiator1987 said:
Swinging the weight up doesnt happen because youre doing bb rows and not db rows, its because youre doing too much weight. Thats what happens with ANY lift, too much weight and youre gonna lose form.
Click to expand...

This, with some concentration and practice you will be able to keep the reps steady and stay bent over.

I dont like either that much, barbell rows are bit awkward to be bent over so far I find and with dumbell rows I find it very hard to make my back do the work. I love seated cable rows though strict reps with the doube D handle
 
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