Deadlifts - M41 W1

DEADLIFT Training - Mesocycle 41 Week 1

This is going to be the last training update in this log. I'll be starting a new log for 2012. I've got a title name up my sleeve but I'm only going to reveal this once the new year is upon us.

In 2008, when I began training seriously, my training journal was called F=m.a. Actually, here's a breakdown on the titles I've kept:

2008: F = m.a
2009: Beached Whale Chronicles
2010: Big Boy Basics
2011: Tough as Nails / Deadlifts, Grip and Presses

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Graduated Deadlift Struggle Sets:
@ Pre-Lockout - 475 x 15 seconds
@ Knees - 495 x 5 seconds
@ Shins - 495 x 3 seconds
@ Pre-Lockout - 475 x 15 seconds
@ Knees - 495 x 4 seconds
@ Shins - 495 x 4 seconds
Much better than last week!

Deadlifts:
485 x 1

Video:

Left Over - M40 W4

LEFT OVER Training - Mesocycle 40 Week 4

This is from today..

Overhead Squats:
135 x 3
135 x 3
135 x 4
165 x 2
Awesome!

Bench Press:
185 x 5
185 x 5
It's been ages since I've done this..

Banded Push-ups:
APT #2 x 10
APT #2 + EFTS Micro x 8
APT #2 x 12

Video:

Posterior Chain - M40 W4

POSTERIOR CHAIN Training - Mesocycle 40 Week 3

This is from today…

Romanian Deadlifts Not Locked Out:
275 x 8
295 x 10
295 x 5
305 x 7
I goofed up on the 2nd set and did 10 reps.

Dumbbell Rows:
140 x 5
140 x 5
140 x 5

Deloaded Barbell Rows:
155 x 6
155 x 6

Cable Rows:
120 x 8
140 x 6
120 x 8
120 x 8

Video:

Deadlifts - M40 W4

DEADLIFT Training - Mesocycle 40 Week 4

First off: A Merry Christmas to Everyone!!! :-)

I was going to train on Saturday as per usual but there was an emergency at work and I had to skip Saturday's training. So, Deadlifts happened today (Sunday) and Squats will be skipped this week.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
475 x 1

Graduated Deadlift Struggle Sets with 495 lbs:
@ Pre-Lockout
@ Knees
@ Shins
@ Pre-Lockout
@ Knees
@ Shins
Next week, I will work on holding this for longer time. The Paused Deadlifts @ Knees and @ Shins killed me.

Deadlifts:
505 x 1
Grinder..

I kept rest intervals very restricted. I've been losing the plot with these (for lack of a better phrase) and I've been taking 15-20 minute breaks and sometimes even 25. Thats a no-no. So, I'm back to 10-12 minutes.

Video:

Left Over - M40 W3

LEFT OVER Training - Mesocycle 40 Week 3

This is from Wednesday

Overhead Squats:
135 x 3
135 x 3
135 x 3

Savickas Press:
115 x 5
135 x 5

Video:

Deadlifts 525 Test Day - M40 W3

DEADLIFTS 525 TEST DAY - Mesocycle 40 Week 3

This is from last night.

From my template out here, this is the week that I have Deadlifts twice. So I did them on Saturday and then on Tuesday (yesterday).

This was the day to test new waters, i.e. 525 lbs.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3

Deadlift Singles:
425 x 1
475 x 1
500 x 1

Deadlift Test:
525 x 1
New PR and I'm very pleased!!!

Video:

Back Squats - M40 W3

SQUAT Training - Mesocycle 40 Week 3

This is from today..

Back Squats:
295 x 3
335 x 1
325 x 1
I included the warm-up sets in this video.

Pistol Squats:
20 x 5
20 x 5

Video:

Deadlifts - M40 W3

DEADLIFT Training - Mesocycle 40 Week 3

This is from today. I wasn't in the groove at all. I felt very slow as well. The workout started off on a downhill spiral.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
Believe it or not, my form on 135 was terrible and I almost missed 295. Weird.

Deadlift Work Sets:
475 x 2
500 x 1
515 x 1
495 x 1
455 x 3
475 x 1
385 x 7
I hit 515 after 5 months. I'm super pleased with myself. Thats my old time PR. Yay!!! :-)

Video:

Left Over - M40 W2

LEFT OVER Training - Mesocycle 40 Week 2

This is from last night..

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 2
This is gonna be a bit of an uphill battle..

Overhead Squats:
135 x 3
135 x 3
135 x 3

Banded Push-ups:
APT #2 x 10
APT #2 x 10
APT #2 x 10

Video:

Posterior Chain - M40 W2

POSTERIOR CHAIN Training - Mesocycle 40 Week 2

This is from last night..

Romanian Deadlifts:
275 x 8
275 x 8
295 x 7
295 x 7
SP - W
Gonna work on reps and quality next workout…

Cable Rows:
140 x 6
140 x 6
140 x 6

Barbell Rows:
195 x 4 + 2
195 x 7

Video:

Front Squats - M40 W2

SQUAT Training - Mesocycle 40 Week 2

This is today's training…

Front Squats:
275 x 2
275 x 2
285 x 1
Decent….Tired and beat up - especially since I did not eat much.

Step-Ups:
45 x 6
45 x 6
45 x 6
45 x 6
Good God this exercise is way too difficult.

Video:

Deadlifts - M40 W2

DEADLIFT Training - Mesocycle 40 Week 2

This is from today. I took an unexpected 2 hour nap before my workout…which explains why even 135 felt heavy.. Weird.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
Very sluggish

Deadlift Work Sets:
475 x 2
500 x 1
485 x 1
495 x 1
455 x 3
475 x 1
385 x 7
Awesome….

Video:

Left Over - M40 W1

LEFT OVER Training - Mesocycle 40 Week 1

This is from tonight… I had this gnawing feeling that my hip mobility has deteriorated…so I want to focus on Overhead Squats for 2-3 sessions in total (thats all my shoulders can handle for now and I don't want to do them so often - this is just to make sure I'm not worsening). I will be doing Banded Push-ups and either rows or pull-ups.

Overhead Squats:
135 x 3
135 x 3
135 x 3
155 x 1
If you watch the videos you will see how it takes me a while to get used to this exercise again. But, I get it done.

Banded Push-ups:
EliteFTS Black Band x 10
APT #2 x 10
EliteFTS Black Band + APT #2 x 10
APT #2 x 12

Head Supported Rows:
35 x 12
45 x 12
55 x 12

Video:

Posterior Chain - M40 W1

POSTERIOR CHAIN Training - Mesocycle 40 Week 1

This is from Tuesday night…

Romanian Deadlifts without locking out:
275 x 8
275 x 8
275 x 7
275 x 7
Did not lock out at the top for back endurance…

Dumbbell Rows:
140 x 5
140 x 5
Killed me

Cable Rows:
130 x 9

Video:

Back Squats - M40 W1

SQUAT Training - Mesocycle 40 Week 1

This is from today….

Back Squats:
295 x 3 @ 90%
325 x 1 @ 100%
315 x 1 @ 97%
The last time I did Back Squats was in January 2010. They felt terrible on my shoulders. I think it will take me 2-3 more times of doing these before I feel comfortable.

Step-Ups:
45 x 6
95 x 6
75 x 6
75 x 6
Eric has been telling me to do Step-Ups for ages but this is the first time I've actually done them. Killer. I still need to get my form down right: not using the other leg to push off, etc…

Core Work:
Front Planks @ BW x 60 seconds
Cable Woodchops @ 50 lbs x 15 reps
Front Plate Squats @ 25 lbs x 10 reps
Side Dumbbell Squats @ 10 lbs x 7 reps

Video:

Deadlifts - M40 W1

DEADLIFT Training - Mesocycle 40 Week 1

This went down a few hours ago. I'm still feeling under the weather. The fever and cold have gone away but I do have a lingering cough and I don't think it's gonna go anytime soon. I've been off the antibiotics for 4 days now and I've been eating well. So I decided to go in and train today.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 1
I was being cautious but it went better than I expected.

Deficit Deadlifts:
435 x 3
455 x 2
465 x 1
435 x 3
455 x 1
385 x 5
That last 455x1 may seem out of place..but with the 465 single I pulled which is 10 lbs more than last time and the 435x3 after that (another 10 lbs more than last time), I figured why not? And with the 385 I just wanted to do a backoff set and I ditched the straps. My hands hurt. A lot.

Video:

Squats - M39 W4

SQUAT Training - Mesocycle 39 Week 4

This is from last week…Tuesday. I was very much so under the weather and I had just recovered from my fever. The cough and cold were still there.

Front Squats:
275 x 1
295 x 1
315 x 1
275 x 2
275 x 2
185 x 10

Cable Pullthroughs:
130 x 12 x 4

Video:

Row Medley - M39 W4

ROW MEDLEY Training - Mesocycle 39 Week 4

My illness has left (I think)…so I trained today. Still got a little bit of a cough left though.

Well, I went in and did my Row workout today. Deadlifts for this week have been skipped.

Dumbbell Rows:
140 x 5
140 x 5
140 x 5
110 x 8
Good stuff

Cable Rows:
120 x 8 x 3

Inverted Rows with Feet Elevated:
BW x 12 x 2
Still gotta work out the angle…I need to set the bar lower next time..

Banded Push-ups:
EFTS Black Band x 20 x 2

Facepulls:
75 x 20

Breathing Drill:
Cardio for 2 minutes @ 15.2 speed
60 second glute bridge
60 second front plank

Video:

Posterior Chain & Press - M39 W3

POSTERIOR CHAIN & PRESS Training - Mesocycle 39 Week 3

This happened last night..

Suitcase Deadlifts:
155 x 6
155 x 5
165 x 5
I'm happy

Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4 «- Left arm
70 x 2, 2 «- Right arm
Right arm is weak

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 2

Pistol Squats:
20 x 5
slow, easy and paused

Breathing Exercise:
Cardio
Supine Bridge
Front Planks

Video:

Squat - M39 W3

SQUAT Training - Mesocycle 39 Week 3

This happened a few hours ago..

Front Squats:
275 x 4
275 x 4
315 x 0
315 x crazy blackout at the top
315 x 1
255 x 4
185 x 10
I didn't breathe correctly or something and I failed the 315 bad on the second attempt - total blackout at the top. But, I took a 15 minute break and came back for it.

Cable Pullthroughs aka The Pornstar Maker:
130 x 12 x 4

Russian Twists:
35 x 7 x 2

Video:

Deadlifts - M39 W3

DEADLIFT Training - Mesocycle 39 Week 3

This is from last night. I was really unmotivated to go train and I had some massive stomach issues. Meh…didn't go in feeling great at all the workout shows. I was off my groove on Deadlifts from the very beginning but it kinda made itself right later on..

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 1
Slow

Deficit Deadlifts:
435 x 3
435 x 2
455 x 1
425 x 3
385 x 5
OMG…killed me

Thoracic Extensions, etc:
Various Thoracic Mobility Drills

Video:

Press - M39 W2

PRESS Training - Mesocycle 39 Week 2

This is from last week..

Overhead Press:
155 x 6
155 x 6
185 x 1
145 x 5
Great work! Got my old 1RM back.

Dumbbell Rows:
140 x 6
140 x 7
110 x 8
110 x 9

Video:

Back - M39 W2

BACK Training - Mesocycle 39 Week 2

Last night's training..

Weighted Pull-ups:
+70 x 4
+70 x 4
+70 x 3
+80 x 1
+70 x 2
+45 x 6
BW x 15

Suitcase Deadlifts:
155 x 6
155 x 5
165 x 3

Facepulls:
75 x 20
75 x 20

Video:

Squat - M39 W2

SQUAT Training - Mesocycle 39 Week 2

I had to skip Sunday's back training so I rearranged the layout of this week…

Front Squats:
275 x 4
275 x 3
315 x 1
255 x 4
185 x 10
Awesome!

Cable Pullthroughs:
130 x 12
130 x 12
130 x 12
130 x 12

Cable Rows:
110 x 10
130 x 6
140 x 7
140 x 6

Video:

Deadlifts - M39 W2

DEADLIFT Training - Mesocycle 39 Week 2

This is from last night. This is a maintenance only week. No Deadlift variation.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 2
500 x 1
385 x 6
Good stuff. Next week Deficit Deadlifts will be added in.

Pistol Squats:
20 x 5 x 2

Video:

Press - M39 W1

PRESS Training - Mesocycle 39 Week 1

This is from last night…had to cut the session short.

Overhead Press:
155 x 6
155 x 6
175 x 2
Density Up!

Dumbbell Rows:
140 x 6
140 x 7
110 x 8
110 x 9
Funny rep layout right there…

Video:

Squat - M39 W1

SQUAT Training - Mesocycle 39 Week 1

This is from last night..

Front Squats:
275 x 3
275 x 3
315 x 1
365 x walkout
255 x 3
185 x 10

Cable Pull-Throughs:
120 x 12
120 x 12
120 x 12
120 x 12

Cable Rows:
110 x 10
130 x 6
140 x 6
140 x 6
Meh…

Video:

Back - M39 W1

BACK Training - Mesocycle 39 Week 1

This is from Sunday..

Weighted Pull-ups:
+70 x 3
+70 x 4
+70 x 3
+80 x 1
+70 x 2
+45 x 6
BW x 11
Wild

Suitcase Deadlifts:
155 x 5
155 x 6
165 x 3

Facepulls:
75 x 20
75 x 20

Video:

Deadlifts - M39 W1

DEADLIFT Training - Mesocycle 39 Week 1

This is from last night…

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 1
Good stuff

Rack Deadlifts:
455 x 3
495 x 2
495 x 0
495 x 1
455 x 4
455 x 1
Crazy..

Kanishk graced us with his presence and managed to Deadlift quite a bit. He hit upon Double Progression with his added set of 255x8 and 295x3. Great work.

Kaizzad also managed to Deadlift 500. Awesome.

As for me, I beat my Rack Deadlift numbers from last week and this marks the end of the 5th week of my 14 week cycle. Next week is a DL maintenance week. I'm probably gonna work up to 500 and then either go home or do some more singles. After that week, we have 2 weeks of Deficit Deadlifts as the DL variation coming up.

Video:

Press - M38 W4

PRESS Training - Mesocycle 38 Week 4

This is from last night..

Overhead Press:
155 x 6
155 x 4
155 x 2
175 x 2

Dumbbell Rows:
140 x 6
140 x 6
110 x 8
110 x 8

Bench Press:
185 x 3
185 x 3

Video:

Squat - M38 W4

SQUAT Training - Mesocycle 38 Week 4

This happened on Monday night…

Front Squats:
275 x 2
275 x 4
315 x 0
315 x 1
245 x 4
185 x 8
I was so happy!!!

Cable Rows:
110 x 10
120 x 10
130 x 10
140 x 8

Cable Pullthroughs:
120 x 12
120 x 12
120 x 12
120 x 12

Front Squats:
315 x walkout
315 x 1
After the Cable Pullthroughs I was going through all the recordings from this workout and I suddenly realized that my 315x1 from earlier never got recorded. So I took a moment and decided to attempt it again.

Video:

Back - M38 W4

BACK Training - Mesocycle 38 Week 4

Today

Weighted Pull-ups:
+70 x 3
+70 x 4
+70 x 3
+80 x 1
+45 x 6
BW x 13
Total = 30 reps

Suitcase Deadlifts:
155 x 5
155 x 5
165 x 3

Facepulls:
75 x 20
75 x 20

Video:

Deadlifts - M38 W4

DEADLIFT Training - Mesocycle 38 Week 4

This is from last night..

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 1

Rack Deadlifts:
405 x 3
455 x 3
495 x 1
475 x 2
405 x 3

Pistol Squats:
20 x 3 x 2

Video:

Grip - M38 W3

GRIP Training - Mesocycle 38 Week 2

I skipped last week's Grip training..

Grippers:
walmart x 5 x 2
hg 150 x 2 x 2
No. 1.0: 2 attempts —» both closed
No. 2.0: 1 + 1 + 1 = 3 attempts —» none closed
No. 1.0: 1 + 1 + 1 + 1 + 1 = 5 attempts —» 3 closed
hg 150 x 8 x 3
hg 150 x 5

Hand Extensions:
2 bands x 25 x 7

Slightly better than last week (in terms of Quality).

Squat & Back - M38 W3

SQUAT & BACK Training - Mesocycle 38 Week 3

This is from last night..

Front Squats:
275 x 2
275 x 3
245 x 4
245 x 4
185 x 8
Good stuff

Cable Pullthrgouhs:
120 x 12 x 4

Cable Rows:
100 x 10
110 x 10
120 x 10
130 x 10

Video:

Back - M38 W3

BACK Training - Mesocycle 38 Week 3

From Sunday..

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 3
+80 x 1
Meh…wasn't feeling it.

Suitcase Deadlifts:
135 x 5
155 x 5
165 x 4
165 x 2
165 x 1
Tried to get my form right. Looking up was the cue. I think this was better than last week.

Facepulls:
75 x 20

Video:

Deadlifts - M38 W3

DEADLIFT Training - Mesocycle 38 Week 3

This is from yesterday. I tweaked my left hamstring last week so we didn't do any lower body work all week. I had a choice of skipping this workout but I wanted to go in and see how I felt. So, I spent a little extra time on the mobility drills and worked on my set up for each pull.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
No pain.

Deadlift Work Sets:
475 x 2
500 x 1
475 x 1
405 x 6
I worked up to 500 and then I was supposed to (as per Eric's 14 week plan) do Rack Pulls today. But, because there was no pain and I knew that Rack Pulls could cause that pain to resurface (because of the way I would need to set-up with the bar just below my knees); I decided to go off the map and just do a couple more sets of Deadlifts and then call it a day. By the end of this, everything felt fine and I could have pushed for more but I decided not to. So, we wrapped up and came home. If everything holds up, next week will be Deadlifts followed by Rack Pulls. As a side note, I did the 405x6 as a back-off set to work on my form. I thought my failing grip would need straps but I was wrong: I got on just fine. The 6th rep was the hardest. I am not built for cardio (lol).

Video:

Grip - M38 W2

GRIP Training - Mesocycle 38 Week 2

I skipped last week's Grip training..

Grippers:
walmart x 5 x 2
hg 150 x 2 x 2
No. 1.0: 2 attempts —» both closed
No. 2.0: 1 + 1 + 1 = 3 attempts —» none closed
No. 1.0: 1 + 1 + 1 + 1 + 1 = 5 attempts —» 3 closed
hg 50 x 8 x 3

Press - M38 W2

PRESS Training - Mesocycle 38 Week 2

This is from Wednesday..

Overhead Press:
155 x 6
155 x 5
175 x 1
TP

Weighted Pull-ups:
+45 x 6
+45 x 6
+45 x 6
BW x 12

Video:

Back - M38 W2

BACK Training - Mesocycle 38 Week 2

This is from this past Tuesday. My right hamstring was tweaked Deadlifting last week so we decided to opt out of all lower body type movements for this week.

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 3
+80 x 1
BW x 17
BW x 20
OMG

Cable Rows:
110 x 12
110 x 12
110 x 12

Video:

 

Squat & Press - M38 W2

SQUAT & PRESS Training - Mesocycle 38 Week 2

This is from last Sunday…

Front Squats:
275 x 1
275 x 1
275 x 1
225 x 3

Fat Bar Overhead Press:
135 x 5
135 x 5
155 x 3

Facepulls:
75 x 20
75 x 20
75 x 20
75 x 20

Video:

Deadlifts - M38 W2

DEADLIFT Training - Mesocycle 38 Week 2

This went down last evening. Kanishk joined us which was awesome.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 1
Less jiggly than last time

Snatch Grip Deadlifts:
365 x 3
385 x 2
385 x 2
385 x 2
315 x 7
Beyond difficult

Pistol Squats:
+10 x 3
+10 x 3

Video:

BACK & PC - M38 W1

BACK & POSTERIOR CHAIN Training - Mesocycle 38 Week 1

This went down last night…

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 3
+80 x 2

Romanian Deadlifts:
315 x 7
135 x 7
Something felt weird in the hamstrings so I quit.

Cable Pullthroughs:
100 x 12
100 x 12

Supine GHRs:
BW x 15
BW x 15

Video:

Squat - M38 W1

SQUAT Training - Mesocycle 38 Week 1

This is from yesterday..

Front Squats:
275 x 2
275 x 2
275 x 2
Sore as hell from the Deadlifts…

Suitcase Deadlifts:
155 x 5
165 x 5
185 x 2
Complicated

Video:

Deadlifts - M38 W1

DEADLIFT Training - Mesocycle 38 Week 1

I got back to Bombay on Wednesday last week. I took a few days off training and just started dealing with other issues. I ate just one meal per day on Thursday, Friday and Saturday and on Sunday I went back to the gym on a totally empty stomach. This was very foolish of me.

I have restarted my 14 week Deadlift plan. Y'all can find the plan out here: http://www.gustrength.com/forum/t-331262/ashiem-s-constantly-evolving-template#post-1272520

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 1
I think it is really great that I am able to DL 500 even on such a terrible day.

Snatch Grip Deadlifts:
365 x 3
385 x 2
385 x 2
365 x 3
405 x 0
395 x 1
Omg this was just awesome!!!

Video:

Grip 2 - M37 W5

GRIP Training 2 - Mesocycle 37 Week 5

This is from today..

Gripper:
walmart x 5 x 2
hg 150 x 3
No. 1.0: 2 attempts —» both closed
No. 1.5: 1 + 1 + 1 + 1 = 4 attempts —» none closed; mild setting
No. 1.0: 1 + 1 + 1 + 1 + 1 + 1 + 1 + 1 = 8 attempts —» closed 3-4
hg 150 x 8 x 3

Hand Extensions:
bands x 25 x 5

Grip 1 - M37 W5

GRIP Training 1 - Mesocycle 37 Week 5

This happened today…

Gripper Training:
walmart x 5 x 2
hg 150 x 3
No. 1.0: 2 reps —» Locked out
No. 2.0: 1 + 1 + 1 = 3 attempts —» none locked out
No. 1.0: 1 + 1 + 1 + 1 + 1 + 1 + 1 = 7 attempts —» almost all were closed
hg 150 x 8 x 3

Hand Extensions:
bands x 25 x 7

Awesome!!!

Full Body 1 - M37 W5

FULL BODY Training - Mesocycle 37 Week 5

So I'm in Houston for a family wedding and I'm staying at this nice hotel which has a decent gym. I'm going to do some odd workouts for a while…so y'all will see some bicep curls and what not. Do not be alarmed. This happens. Haha!

Pistol Squats:
10 x 5 x 3

Pull-ups:
BW x 10 x 3

Unilateral Overhead Press:
50 x 7

Shrugs:
120 x 20

Facepulls:
75 x 15 x 2

I will be doing as much upper back type work that I can using Facepulls, Shrugs, Band Pull-aparts, etc.

I'll try to get a couple of videos and if it goes well I will possibly post a little article on how nice this hotel gym is…

Deadlifts - M37 W5

DEADLIFT Training - Mesocycle 37 Week 5

Finally made it to the gym today lol…one week late!

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 1

Deadlift Work Sets:
475 x 1
500 x 1

Unilateral Romanian Deadlifts aka The "Faith" Exercise:
45 x 11
45 x 11

X-Band Walks:
some reps and sets

Video:

Full Body - M37 W4

FULL BODY Training - Mesocycle 37 Week 4

This took place a couple of days ago. I was supposed to go DL yesterday but I've delayed it to tomorrow (Monday). I'm trying to minimize days between this DL session and the next - and the next one is going to be in Bombay in October.

Weighted Pull-ups:
+45 x 6
+45 x 6
+45 x 6
+70 x 2

Front Squats:
275 x 2
275 x 2
280 x 2
245 x 5
Good stuff!

Romanian Deadlifts:
315 x 8
315 x 8
365 x 3
NP

Overhead Press using Fat Gripz:
135 x 5
155 x 2

Pistol Squats:
10 x 5
10 x 5
10 x 3

Barbell Shrugs:
135 x 10
135 x 10
135 x 10

what a crazy workout session..

Video:

Back - M37 W4

BACK Training - Mesocycle 37 Week 4

This happened on Sunday at Bally's in San Antonio…what an awesome gym.

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 3
+90 x 0
+90 x 1
+70 x 2
+45 x 6
BW x 15
BW x 10
Total = 43 reps
Awesome

Cable Rows:
130 x 8
140 x 8
150 x 12
160 x 8

Video:

Grip 2 - M37 W4

GRIP Training 2 - Mesocycle 37 Week 4

Gripper Training:
walmart x 5
hg 150 x 3
No. 1.0: 2 reps —> both closed
No. 1.5: 1 + 1 + 1 + 1 = 4 attempts —> closed one with right hand and came near close on all the others
No. 1.0: 1 + 1 + 1 + 1 + 1 + 1 + 1 + 1 = 8 attempts —> closed 4 with both hands and got near misses on all the others
Exactly the same as last week..
hg 150 x 8 x 2

Hand Extensions:
band x 25 x 5

Grip 1 - M37 W4

GRIP Training 1 - Mesocycle 37 Week 4

Gripper Training:
walmart x 5
hg 150 x 3
No. 1.0: 2 reps —> no close
No. 2.0: 1 + 1 + 1 = 3 attempts —> very very very close to closing these
No. 1.0: 1 + 1 + 1 + 1 + 1 = 5 attempts —> with 2 closed firmly and 3 very near misses - its funny because the first and last reps were the closes
hg 150 x 8 x 3 —> all closed

Hand Extensions:
band x 25 x 5
Back to doing hand extensions!

Deadlifts - M37 W4

DEADLIFT Training - Mesocycle 37 Week 4

I made it to my Alma mater. We did Deadlifts on Friday (yesterday)… The whole gang was there.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 0
500 x 1
Stomach was feeling weird from all the Mexican and Thai food I've been gorging on…

Snatch Grip Deadlifts:
365 x 3
365 x 3
380 x 2
380 x 2
315 x 7

Called it a day and went to devour a massive amount of pure Mexican food..

Video:

Grip 2 - M37 W3

GRIP Training 2 - Mesocycle 37 Week 3

This is from Today…

Gripper Training:
walmart x 5
hg 150 x 3
No. 1.0: 2 reps —> both closed
No. 1.5: 1 + 1 + 1 + 1 = 4 attempts —> closed one with right hand and came near close on all the others
No. 1.0: 1 + 1 + 1 + 1 + 1 + 1 + 1 + 1 = 8 attempts —> closed 4 with both hands and got near misses on all the others

Meh…

Grip 1 M37 W3

GRIP Training 1 - Mesocycle 37 Week 3

This is from Tuesday (Wednesday)..

Gripper Training:
walmart x 5
hg 150 x 3
No. 1.0: 2 reps —> both close
No. 2.0: 1 + 1 + 1 = 3 attempts —> none closed but right hand came very very close
No. 1.0: 1 + 1 + 1 + 1 + 1 = 5 attempts —> with 2 closed firmly and 3 very near misses
hg 150 x 8 x 3 —> all closed

I was surprised with my strength increase on the No. 1.0. Joe's (GUS) idea for this stuff is really awesome.

Squat & PC - M37 W3

SQUAT Training - Mesocycle 37 Week 3

This was done on Monday…so basically 3 workouts in 72 hours. I went in feeling beyond sore and it made everything a hell of a lot more difficult!

Front Squats:
275 x 2
275 x 2
280 x 2
245 x 4
It was so darn hard to concentrate…but I am glad I went in nonetheless.

Romanian Deadlifts:
315 x 8
315 x 8
365 x 3
NP
Good stuff

Called it a day…

Video:

Back - M37 W3

BACK Training - Mesocycle 37 Week 3

This is from today..

Weighted Pull-ups:
+70 x 2
+70 x 3
+70 x 2
+80 x 1
+70 x 1
+70 x 2
+60 x 3
+45 x 4
BW x 15
BW x 8
Total = 41 Reps
Went kinda loco today…

Static Holds Grip Training:
315 x 4s
365 x 0s
315 x 4s
315 x 9s
Awesome…what a loss in strength!

Cable Rows With Various Bars:
165 x 8
180 x 8
180 x 8
180 x 8

I also got a video of my boy Paul doing some solid Full Clean & Press attempts:

Video:

Deadlifts - M37 W3

DEADLIFT Training - Mesocycle 37 Week 3

This is from today..

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
495 x 1

Snatch Grip Deadlifts:
365 x 3
365 x 3
375 x 2
365 x 2
315 x 7

Pistol Squats:
10 x 5
10 x 5

Video:

Press - M37 W2

PRESS Training - Mesocycle 37 Week 2

This is from Thursday..

Overhead Press:
155 x 3
165 x 3
185 x 0
185 x 0
165 x 2
135 x 8

Pistol Squats:
10 x 5
10 x 5
70 x 3

Weighted Pull-ups:
+45 x 6
+45 x 6
+45 x 6

Video:

Grip 2 - M37 W2

GRIP Training 2 - Mesocycle 37 Week 2

Wednesday

Gripper Training:
walmart x 5 x 2
hg 150 x 3 x 2
CoC No. 1.0: 2 —> Both closed
CoC No. 1.5: 1 + 1 + 1 —> Very close - just a centimeter away
CoC No. 1.0: 1 + 1 + 1 + 1 + 1 + 1 + 1 + 1 + 1 + 1 = 10 attempts —» 5 closed
hg 150 x 7 x 3

Squat & PC - M37 W2

SQUAT & PC Training - Mesocycle 37 Week 2

This is from today…

Front Squats:
275 x 2
275 x 2
280 x 2
245 x 5
Decent

Romanian Deadlifts:
315 x 8
315 x 8
365 x 3
DP - W + S

Suitcase Deadlifts:
135 x 5
155 x 3
175 x 1
Felt very good

Dumbbell Swings:
70 x 12 x 3

Video:

Grip 1 - M37 W2

GRIP Training 1 - Mesocycle 37 Week 2

This is from Monday…I've changed my plan as per Joe (GUS)'s instructions.

Gripper Training:
walmart x 5 x 2
hg 150 x 3 x 2
CoC No. 1.0: 2 —> Both closed
CoC No. 2.0: 1 + 1 + 1 —> Very close
CoC No. 1.0: 2 + 1 + 1 + 1 = 5 attempts —» 3 closed
hg 150 x 7 x 3

Back - M37 W2

BACK Training - Mesocycle 37 Week 2

This is from Sunday (yesterday)..

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 1 + 1
+70 x 2
+80 x 1
+60 x 3
BW x 11
BW x 10
I'm using a new type of bar. It felt very weird.

Deloaded Rows:
135 x 6
155 x 6
185 x 2

Dumbbell Rows:
125 x 6
125 x 5
125 x 7

Video:

Deadlifts - M37 W2

DEADLIFT Training - Mesocycle 37 Week 2

I'm in Dallas, Texas and will be here for the next few weeks.

I've signed up at LA Fitness here in Colleyville and today was my first workout. I got here last evening and I think my lack of food intake messed up my training. I wasn't able to focus and get into my groove. It's okay though..next week I'll be better.

Deadlifts:
475 x 2
475 x 1
475 x 1
Meh…not happy at all.

Deficit Deadlifts:
405 x 2
435 x 1

Pistol Squats:
10 x 10
10 x 5

Overhead Press:
155 x 3
165 x 2
135 x 6

Video:

Squat - M37 W1

SQUAT Training - Mesocycle 37 Week 1

This is from last week…

Front Squats:
275 x 2
275 x 2
275 x 2
245 x 3
245 x 2
Meh..

Weighted Pull-ups:
+35 x 8 x 3

Dumbbell Rows:
140 x 4

No video

Grip 2 - M37 W1

GRIP Training 2 - Mesocycle 37 Week 1

This is from Monday..

Gripper Training:
walmart gripper x 5 x 2
hg 150 x 3 x 2
No. 1.0: 2 —» almost close, no setting
No. 1.5: 2 + 2 + 2 = 6 attempts —» almost closed, mild setting
No. 1.0: 3 + 3 + 4 + 1 = 11 attempts —» 5 closed

Back - M37 W1

BACK Training - Mesocycle 37 Week 1

This is from Sunday as well..

Weighted Pull-ups:
+70 x 4
+70 x 4
+70 x 3
+80 x 2
+70 x 2
+60 x 4
BW x 16
Total = 35 reps
I've been pretty terrible with my diet recently..it's been healthy food but a lot of junk as well. Overall calorie surplus. Time to go step back into middle-ground territory.

Cable Rows:
100 x 12
120 x 12
140 x 8
160 x 6

Facepulls:
75 x 20
75 x 20

Video:

Grip 1 - M37 W1

GRIP Training 1 - Mesocycle 37 Week 1

This is from Sunday..

Gripper Training:
walmart gripper x 5 x 2
hg 150 x 3 x 2
No. 1.0: 2 —» closed
No. 2.0: 2 + 2 + 2 = 6 attempts —» no closes, mild setting
No. 1.0: 3 + 3 + 3 + 3 = 12 attempts —» 6 closes, mild to no setting
hg 150 x 5

This is gonna take a loooooong time :-)

Deadlifts - M37 W1

DEADLIFT Training - Mesocycle 37 Week 1

Last night's workout…

Banded Deadlifts:
135 x 3
135 x 2
175 x 3
205 x 4
225 x 5
235 x 4
235 x 4
Beat last week's numbers and reps

Deadlifts:
425 x 1
475 x 1
495 x 1
495 x 1
Took a 20 minute rest before each of the 495 sets.

Pistol Squats:
10 x 5 x 2

Video:

Grip 2 - M36 W4

GRIP Training 2 - Mesocycle 36 Week 4

This is from Thursday..

Gripper Training:
walmart gripper x 5 x 2
hg 150 x 3 x 2
No. 1.0: 2 attempts, no close
No. 1.5: 1 + 1 + 1 + 1 = 4 attempts, mild setting and almost closed
No. 1.0: 2 + 3 + 3 + 2 = 10 attempts, mild setting and 5 closed with both hands
hg 150 x 5

Good stuff

Back 2 - M36 W4

BACK Training 2 - Mesocycle 36 Week 4

This is from Wednesday..

Weighted Pull-ups:
+35 x 8
+35 x 8
+35 x 8

Dumbbell Rows:
140 x 5
140 x 5
140 x 5

Video:
Posted above

Squat - M36 W4

SQUAT Training - Mesocycle 36 Week 4

This is from Tuesday.

Front Squats:
275 x 3
295 x 1
275 x 2
245 x 5
Damn good

Pistol Squats:
20 x 5
20 x 5
Working on form

Video:

 

Back - M36 W4

BACK Training - Mesocycle 36 Week 4

This is from last Sunday..

Weighted Pull-ups:
+70 x 4
+70 x 4
+70 x 4
+80 x 2
+60 x 5
BW x 11

Pistol Squats:
10 x 10
10 x 7
70 x 3

Dumbbell Swings:
65 x 15
65 x 15

Facepulls:
75 x 20 x 3

Video:

Grip - M36 W4

GRIP Training - Mesocycle 36 Week 4

Yesterday's session..

Gripper Training:
walmart grippers x 5 x 2
hg 150 x 2
hg 150 x 3
No. 1.0 : 2 attempts
No. 2.0: 1 + 1 + 1 = 3 attempts no close mild setting
No. 1.0: 3 + 3 + 3 + 2 = 11 attempts, closed 4 per hand
hg 150 x 10

Deadlifts - M36 W4

DEADLIFT Training - Mesocycle 36 Week 4

This happened TODAY….!!!!

Deadlift Warm-up:
Mobility Drills
135 x 2 «— Banded
135 x 2 «— Banded

Banded Deadlifts:
165 x 3
185 x 3
205 x 4
225 x 5
235 x 2
225 x 2
I used Eric's method of gauze and tape - it helped immensely.

Deadlifts:
425 x 1
475 x 1
495 x 2
495 x 1
I took a 20-25 minute breaks before each of the 495 attempts. Good stuff. No straps. No tape and gauze. Nothing. All RAW.

Called it a day.

Video:

Grip - M36 W3

GRIP Training - Mesocycle 36 Week 3

This is from Thursday…

Grippers:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 3
HG 150 x 3
No. 1.0 x 2 attempts all close
No. 1.5 x 1 + 1 + 1 + 1 = 4 attempts almost close on 2 with both hands
No. 1.0 x 2 + + 3 + 3 + 2 = 10 attempts closed 5 with both hands
HG 150 x 5

Press - M36 W3

PRESS Training - Mesocycle 36 Week 3

This happened last Wednesday…

Overhead Press:
155 x 3
165 x 3
175 x 0
175 x 1
165 x 1
155 x 3
LOL….I need to be consistent with this..

Dumbbell Rows:
140 x 5 x 3

Done

Squat & PC - M36 W3

SQUAT Training - Mesocycle 36 Week 3

This happened on Tuesday of last week…

Front Squats:
275 x 2
275 x 2
295 x 1
245 x 5
I take 2 months off from Front Squatting and here is where I'm at. Talk about Pistol Squats paying off!!!!

Pistol Squats:
Some reps and sets - I have the video

Cable Pullthroughs:
150 x 15 x 4

Supine GHRs:
BW x 15 x 3

Video:

Grip 1 - M36 W3

GRIP Training 1 - Mesocycle 36 Week 3

Callous tear has healed a bit so I decided to give this a shot..

Gripper Warm-ups:
walmart gripper x 5 x 2
HG 150 x 3
HG 150 x 4

Gripper Work Sets:
No. 1.0 —» 2 attempts, both closes
No. 2.0 —» 1 + 1 + 1 = 3 attempts, no closes
No. 1.0 —» 2 + 3 + 3 + 2 = 10 attempts, a few closes
HG 150 —» 10 attempts, all closes

Grip is getting better. It's been 2 weeks since I've done gripper work. I'll squeeze in another session this week on Wednesday most probably.

Back - M36 W3

BACK Training - Mesocycle 36 Week 3

Had a full house today. We had the whole GUS crew from Bombay. Kanishk and Gopi joined us. It was great.

Weighted Pull-ups:
+70 x 4
+70 x 4
+70 x 4
+80 x 1
+45 x 5

Video of some of our members and me:

Deadlifts - M36 W3

DEADLIFT Training - Mesocycle 36 Week 3

Finally back on schedule!

Banded Deadlifts:
135 x 3
165 x 3
185 x 3
205 x 4
225 x 4
235 x 1
225 x 1
Lots of things went haywire today. I couldn't grip the bar. I applied gauze on my callous tears but it made gripping too difficult. After the 205x4 set I had to rush home because my dad got locked out of the home so I had to go open the door. LOL….a 1 hour break in the middle of my session. But, I learnt something: I am going to use straps for all banded pulls.

Deadlifts:
425 x 1
475 x 1
495 x 1
505 x 0
505 x 0
No straps here. 505 failed because there is only so much my palm could take. Callous tears are ****ing painful.

Pistol Squats:
10 x 10
10 x 7

Dumbbell Swings:
65 x 15
65 x 15
65 x 15

Video:

Squat - M36 W2

SQUAT Training - Mesocycle 36 Week 2

My callous is healing well. It still has quite a ways to go. Work has been killing me. I've worked out 6 times in the last 3 weeks. This type of retarded work/life balance has to come to an end soon. Pulling 70+ hour weeks as a corporate slave is very disappointing.

Pistol Squats:
10 x 5
10 x 5
10 x 4
10 x 3
10 x 2
10 x 1 «— Deep and paused for a good 5+ seconds
I just wanted to work on technique

Supine Glute Ham Raises:
BW x 15 x 4

Dumbbell Swings:
65 x 15 x 3

Good stuff.

Deadlifts - M36 W2

DEADLIFT Training - Mesocycle 36 Week 2

I've had a very busy week - working 9 am - 11:30 pm for almost every day last week. I was supposed to go train on Saturday but too many work/family issues came up and I had to cancel again. So this is the second Sunday when I've had to go in and do a hybrid workout. The only good news is that from next weekend life will go back to normal.

Banded Deadlifts:
135 x 3
135 x 2
165 x 3
185 x 3
195 x 3
215 x 3
225 x 3
245 x Struggle Set
I tore off a HUGE portion of my left hand with the 225. My callouses just ripped off.

Deadlifts:
425 x 1
475 x 1
495 x 1
My hand was hurting the entire time. I was able to go through with this inspite of all the bleeding, etc because I used a tip Eric has taught me in the past: I placed a thick piece of gauze on the inside between my hand and the bar and used it as a cushion. I place it by first placing it on my hand and THEN placing my hand on the bar and gripping it tight. I focused so much on the grip I couldn't think of form.

Pistol Squats:
10 x 7
10 x 6
Awesome. Finally, 3 weeks into this I feel SO much at ease!

Weighted Pull-ups:
+45 x 4
+70 x 4
+70 x 3
Tiring

This next week is going to be hell as well. I'm keeping my fingers crossed.

Video::

Full Body - M36 W1

FULL BODY Training - Mesocycle 36 Week 1

I'm so swamped with work it's not even funny. I trained from 11:30 pm till 1:30 am last night/this morning.

Pistol Squats:
10 x 7
10 x 7
10 x 7
60 x 5
80 x 3
Good stuff!

Weighted Pull-ups:
+70 x 4
+70 x 4
+70 x 3
+80 x 2
+45 x 7
BW x 12

Dumbbell Rows:
140 x 4
140 x 6
140 x 3
140 x 4

Cable Pullthroughs:
120 x 15
120 x 15
130 x 15

Supine GHRs:
BW x 15
BW x 15

Video:

Grip 1 - M36 W1

GRIP Training 1 - Mesocycle 36 Week 1

This went down last night…

Gripper Training:

wmt x 5 x 2
hg 150 x 3
hg 150 x 2

No. 1.0 x 2 closes
No. 1.5 x 1 almost-close

No. 2.0 x 3 singles «— none closed, all attempts, deep setting
No. 1.0 x 8 singles «— most closed, mild to no setting

hg 150 x 8 reps

Good stuff…I am following GUS' Joe's plan for this progression for now.