Row Medley - M32 W1

ROW MEDLEY - Mesocycle 32 Week 1

Last night... Glad India won the match!!! 

Dumbbell Rows:
140 x 3 x 3
Decided to take it easy. I wanted to test the waters. 

Deloaded Barbell Rows:
165 x 4
165 x 5
175 x 4
185 x 3
195 x 2
Awesome

Cable Rows:
100 x 12
160 x 3 
110 x 12
120 x 12

Facepulls:
87.5 x 15 x 2

Video:

WPU + PC - M32 W1

WEIGHTED PULL-UPS & POSTERIOR CHAIN Training - Mesocycle 32 Week 1

Last night... I think Kaizzad is awesome to have my back... I think I worked 14 hours before going in to train. To say I was exhausted is an understatement.

Weighted Pull-ups:
+45 x 4
+70 x 3
+70 x 3
+70 x 3
+70 x 1
DP - W + S
These are kicking my butt...

Dumbbell Swings:
65 x 12 x 4

BodyWeight Pull-us:
10 + 10 + 10 + 10 = 40 reps

Supine GHRs off a Swiss Ball:
BW x 12 x 3
Killer

Video:

FSQ + SM - M32 W1

FRONT SQUATS & STRENGTH MEDLEY - Mesocycle 32 Week 1

This is Sunday's training....

Front Squats:
255 x 2
275 x 2
Almost a month of zero squat work and I'm doing just fine. 

Strength Medley:
Weighted Pull-ups: +45 x 8
Unilateral Overhead Press: 75 x 3
Deloaded Rows: 185 x 4

Video:

GRIP - M32 W1

GRIPPER - Mesocycle 32 Week 1

This is Sunday's training....

Gripper Training:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 x 1 x 5 = 5 singles
HG 150 x 8 x 4
Goddamnit the CoC is killing me!!!

Hand Extensions:
2 bands x 25 reps x 5 sets

DL - M32 W1

DEADLIFTS - Mesocycle 32 Week 1

This is last night's training....

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

Deadlift Work Sets::
475 x 3
475 x 3
485 x 2
485 x 1
DP - W + S
This is going to be quite the uphill climb. 

Video:

DL, WPU & RDLs - M31 W

DEADLIFTS - Mesocycle 31 Week 4

So my training has been kinda erratic over the last couple of weeks. Too much work and other commitments. Well, things will settle down. 

This past week was pretty crazy....Trained Deadlifts on Saturday. Devraj managed to hit 405x2 which is awesome. Lorelli and Gopi managed to hit Double Progression and I believe Lorelli pulled 215 and Gopi pulled 205x2. As for me...I set a New Base Weight. 

On Tuesday Dev and I went for Kaizzad's BB comp. It's the first BB comp I've ever been to and to be honest, I only went for Kaizzad. If Kaizzad wasn't a bb'er I wouldn't give two ****s about that entire sport. Kaizzad placed well at 2nd place in his weight class. He's making his bones and I am sure he'll get where he wants to be in the next 10 years. 

In other exciting news, my boy Joe from Ground Up Strength successfully graduated to Purple Belt in his Krav Maga training. ****in' BADASS to say the LEAST!!!!! Check out his log here:http://www.gustrength.com/forum/t-27...s#post-1075163

On to the training....

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

Deadlift Work Sets::
475 x 3
475 x 3
NBV

Video:

WEIGHTED PULL-UPS & ROMANIAN DEADLIFTS - Mesocycle 31 Week 4

Since we couldn't train on Sunday or Tuesday, I scaled this workout up to Monday (last Monday that is) and I ended up skipping Wednesday because I had my corporate slave duties to attend to on a 14 hour shift.

Weighted Pull-ups:
+45 x 4
+70 x 3
+70 x 3
+70 x 3
DP - W + S

Romanian Deadlifts:
335 x 8
335 x 7
335 x 7
SP - R
Since I am doing this exercise on a weekly basis, I've decided to be very cautious about progression. 

Cable Pull Throughs:
110 x 12 x 3

Video:

DL - M31 W3

DEADLIFT Training - Mesocycle 31 Week 3

Last night....I was sore as hell from my Conditioning Drill on Wednesday but I think the workout went relatively okay.

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

Deadlift Work Sets::
475 x 3
475 x 3
475 x 2
475 x 2
485 x 1
Next week I will begin a run at SDT on this. The NB is going to be 475 x 3 x 2. 

Video:
I have a video of me, Gopi and Kanishk...Dev and Lorelli will upload theirs separately but this one has the three of doing our pulls. Gopi started a NBV with 185 x 4 x 2. Kanishk did SDT Progression to hit 295 x 8 x 2. Devraj blasted through his old max by hitting 375 x 2 and Lorelli hit 205 x 3 x 2. Anyway, here's my video: 

Conditioning - M31 W2

CONDITIONING Training - Mesocycle 31 Week 2

This happened on Wednesday. I had no time to train and I decided to do something stupid. Awesome. Not.

23 Minute Timed Superset:
Front Squats @ 225 lbs = 5 + 5 + 4 + 3 + 4 + 2 + 3 + 2 + 2 = 30 reps
Pull-ups @ 185 lbs BW = 11 + 10 + 10 + 8 + 8 + 7 + 5 + 3 + 8 = 70 reps

Got DESTROYED

Video Part 1:


Video Part 2:


Video Part 3:

CT - M31 W2

Circuit Training - Mesocycle 31 Week 2

I've had a LONG week and I haven't found the time to update this log. In addition to this, I had to skip my Tuesday workout and therefore my Wednesday workout was messed up....Anyway, this workout is from last Sunday..

Round 1 and 2:
Pistol Squats = +70 x 5
Weighted Pull-ups = +45 x 8
Weighted Dips = +45 x 8
Dumbbell Swings = 60 x 12
Pull-ups = BW x 8
Unilateral Overhead Press = 60 x 5

Video Part 1:


Video Part 2:

DL + RPU - M31 W2

DEADLIFTS & ROPE PULL-UPS - Mesocycle 31 Week 2

Last night...

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

Deadlift Work Sets::
475 x 2
495 x 2
475 x 2
475 x 2
475 x 2
Average Weight = 479
Average Intensity = ~96%
Goal was to do 5 heavy doubles. Got the job done. So incase this has seemed chaotic, there's a 4 week Double/Triple alternation which I am doing. Last week was the first in which the goal was to hit 4 triples. I hit 465, 475, 470 and 470 making the average weight 470 (94%). The goal for this week was to hit 5 doubles. I got an average weight of 479 (96%). Next week I'll be going for 4 triples again but to beat the average weight and then week after that (Week 4) I'm gonna hit 5 doubles to beat this week's average weight. In any case, my working weight range has moved from the 425-465 range to 465-495. This is good. 

Rope Pull-ups:
BW x 14
BW x 16
Total = 30 reps

Video: