6 Sessions - Massive Update

UPDATE - One Training Week

I've fallen behind on updating my log and I'm very sorry for that. 

Firstly, here's the video:


In brief, this is the week which I got too tied up to update:

Posterior Chain / Back Training:
Weighted Pull-ups: +70 x 4, +70 x 4, +70 x 3, +80 x 2 <<-- SP-R
Dumbbell Swings: 65 x 14 x 3
Deloaded Rows: 165 x 4, 165 x 5

Squat Training:
Front Squats: 255 x 3, 275 x 3, 275 x 3
Back Squats: 275 x 3
Supine GHRs: BW x 15 x 2
Dumbbell Rows: 140 x 5, 140 x 4, 140 x 3 <<-- SP-R
Unilateral RDLs: 50 x 7 x 2
Front Planks: BW x 60s x 3

Upper Body Training:
Overhead Press: 155 x 3, 165 x 3, 185 x 0, 155 x 2 
Weighted Pull-ups: +25 x 8 x 2

Deadlifts:
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: 477.5 x 3 x 2 <<-- NBV
Front Planks: BW x 60s x 3
Static Holds: 385 x 8s, 405 x 1s, 405 x 10s <<-- Cody Simpson

Full Body Training:
Weighted Pull-ups: +70 x 5, +70 x 4, +70 x 3, +80 x 2 <<-- SP-R
Savickas Press: 135 x 4, 155 x 2, 159.4 x 1
Cable Pullthroughs: 110 x 15 x 3

Posterior Chain Training:
Romanian Deadlifts: 335 x 8 x 3 <<-- SP-R
Front Squats: 255 x 3, 275 x 1
Cable Rows: 110 x 12 x 3

I'll be much more regular with my training updates from here on out!

DL - M32 W4

DEADLIFT Training - Mesocycle 32 Week 4

Saturday 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 3
475 x 3
485 x 2
485 x 3
495 x 1
TP!!!!!
This was awesome. I managed to add a rep to the 2nd 485 set and I added a whole new set plus weight @ 495. Awesome. 

Video:

RM - M32 W3

ROW MEDLEY Training - Mesocycle 32 Week 3

This was Wednesday...

This week has killed me.

Dumbbell Rows:
140 x 4
140 x 4
140 x 3
SP - R

Deloaded Rows:
165 x 4
165 x 5
175 x 4
185 x 3
195 x 3
SP - R

Suitcase Deadlifts:
135 x 5
145 x 3
155 x 2
165 x 2
175 x 1 <<-- 10 attempts for left hand

Cable Rows:
110 x 12 
110 x 12
120 x 12
SP - W

Facepulls:
Something x 20 reps x 2 sets

Video:

WPU + PC - M32 W3

WEIGHTED PULL-UPS & POSTERIOR CHAIN Training - Mesocycle 32 Week 3

This was Tuesday...

Weighted Pull-ups:
+70 x 4
+70 x 4
+70 x 3
+80 x 2
SP - R
BW x 20 reps
New PR!!!! 

Dumbbell Swings:
65 x 14
65 x 14
65 x 14
65 x 14
SP - R

Video:

SQ - M32 W3

SQUAT Training - Mesocycle 32 Week 3

I haven't updated my log in the longest time!!! So this is last Sunday's training...

Overhead Squats:
Mobility Drills
45 x 3
45 x 3
95 x 4
115 x 3
135 x 3
155 x 3
Decided to call it a day. Shoulders were feeling iffy....

Zercher Squats:
135 x 5
225 x 3
225 x 1
275 x 3
315 x 2
365 x 0
365 x 0
365 x 1
First time doing these. DAYUMMMMMM!!!!!!!!!!!!!!!!!! 

Video:

DL - M32 W3

DEADLIFT Training - Mesocycle 32 Week 3

Yesterday's training... 

Deadlift Warm-ups:
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 2
SP - R
Awesome

Rope Pull-ups:
BW x 10
BW x 10

Static Holds - Double Overhand:
365 x 8 seconds
385 x 2 seconds
Hands were tired. 

Video:

WPU - M32 W2

WEIGHTED PULL-UP Training - Mesocycle 32 Week 2

This was Tuesday's workout....I haven't been around all week and I've been working 14+ hours a day. Miserable... 

Weighted Pull-ups:
+70 x 4
+70 x 3
+70 x 3
+80 x 1
SP - R

Video:

PS & R - M32 - W2

PISTOL SQUATS & ROWS Training - Mesocycle 32 Week 2

Sunday evening...

Pistol Squats:
70 x 3
70 x 1
90 x 1
100 x 1
100 x 1
100 x 1
Most frustrating

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

Video:

DL - M32 W2

DEADLIFT Training - Mesocycle 32 Week 2

Today's training....Gopi managed to hit 205x2 and Lorelli pulled a neat 215x2. Devraj hammered 365 and I finished in at 495. 

Deadlift Warm-ups:
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 2
485 x 0
485 x 1
495 x 1
This totally fell apart on me. I don't know why. It was strange....But, I decided to ditch the SDT Plan for today and just nail something heavy. 

Video: