OHSQ + WPU - M31 W1

OVERHEAD SQUATS & WEIGHTED PULL-UPS - Mesocycle 31 Week 1

Tonight...

Overhead Squats:
135 x 5
155 x 3
165 x 2
185 x 2
Very happy with these...I'm weighing in at 187 lbs or so (85 kgs) so I'm very pleased with this!!! 


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

Dips:
10 + 10 + 10 + 10 = 40 reps

Supine GHRs:
BW x 15 x 3

Barbell Static Holds (Grip Training):
315 x 6s
365 x 6s
365 x 6s
365 x 6s

Video:

DL - M1 W1

DEADLIFT Training - Mesocycle 31 Week 1

From last night...

Deadlift Warm-ups:
Hip/Ankle Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
465 x 3
475 x 3
470 x 3
470 x 3
Crazy

Front Planks:
BW x 60s x 3

Video:

WPU + PC - M30 W4

WEIGHTED PULL-UP & POSTERIOR CHAIN Training - Mesocycle 30 Week 4

Last week was very very busy. This is Tuesday's training. I didn't get to train on Wednesday so I have only 3 workouts for the past week. 

Weighted Pull-ups:
+45 x 8
+45 x 8
+45 x 8
+70 x 4
DP - W + R
OMG

Romanian Deadlifts:
315 x 8
315 x 8
315 x 8
315 x 6
DP - W + R 

Supine GHRs:
BW x 12 x 3

Pull-ups:
BW x 10

Video:

GRIP - M30 W4

GRIP Training - Mesocycle 30 Week 4

Monday night...

Gripper Training:
WMT x 5 x 2 <<-- Warm-up
HG 150 x 2 x 2 <<-- Warm-up
CoC #1 x 2 x 3 <<-- Work Sets
HG 150 x 6 <<-- Back-off set
6 attempts with the CoC #1....

Goerner Brick Lift:
2 Bricks x 30 seconds x 2 sets

Hand Extensions:
2 bands x 25 x 3

Meh.....

SQ - M30 W4

SQUAT Training - Mesocycle 30 Week 4

Sunday's training...

Front Squats:
Mobility Drills
275 x 2
295 x 1
295 x 1
Meh...

Dumbbell Swings:
65 x 12 x 3

Supine GHRs:
BW x 15 x 3

Front Planks:
BW x 60s
BW x 60s
BW x 90s

Video:

DL + OHP - M30 W4

DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 4

Last night..

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

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
470 x 3
500 x 1
DP - W + R
Killer. I haven't attempted 500 in like 8 months and I've never done it after doing 15 reps with 90%+ of my 1RM. My nickname is "Jiggles". When you see the 500 attempt, you'll see why...

Overhead Press:
167.5 x 4
187.5 x 1
190 x 1
This is a BW OHP and a new PR!!! 

Barbell Static Holds Grip Training:
365 x 5s
365 x 10s
Hands were beat....

Video:

PU & Grip - M30 W3

PULL-UP and GRIP Training - Mesocycle 30 Week 3

This happened on Wednesday!

Weighted Pull-ups:
+25 x 12
+25 x 10
+25 x 10
+25 x 7
Total = 39 reps
SP - R

Cable Rows:
110 x 10 x 5

Suitcase Deadlifts:
135 x 6
145 x 6
155 x 3
155 x 5
165 x 1
This is just fantastic.

Video:

PU & PC - M30 W3

Pull-Up and Posterior Chain - Mesocycle 30 Week 3

I haven't updated my log all week. My apologies. This was Tuesday's training...

Weighted Pull-ups:
+45 x 7
+45 x 7
+45 x 7
+65 x 2
+65 x 1
DP - W + R

Dumbbell Swings:
65 x 13
65 x 15
65 x 17
SP - R

Pullthroughs:
110 x 20 x 3
SP - R

Video:

GRIP - M30 W3

GRIP Training - Mesocycle 30 Week 3

Tonight... 

Gripper Work:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 - 2 + 2 + 1 = 5 attempts
HG 150 x 8 x 3
Very difficult.
Closed 2 of the 5 CoC #1 attempts and all the HG 150s. 

Goerner Crosswise Brick Exercise:
2 bricks x 25 seconds x 2 sets
Conservative....

Hand Extensions:
2 bands x 25 x 4

Hope everyone's having a good week :-)

FSQ, KSQ & PU - M30 W3

FRONT SQUATS, KNEELING SQUATS and PULL-UP Training - Mesocycle 30 Week 3

Trained Sunday (today) evening...

Front Squats:
255 x 3
275 x 3
295 x 1
315 x 1
Difficult. Did Squats after 7 weeks.

Kneeling Squats:
225 x 13
225 x 11
225 x 14

Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 8
BW x 10
BW x 10
Difficult

Video: