GRIP - M34 W2

GRIP Training - Mesocycle 34 Week 2

This is from tonight. Second Grip workout this week as per the plan.

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 1 + 1 + 1 = 3 attempts (closed 1 with left and 2 with right)
HG 150 x 7 x 4
Good stuff

Hand Extensions:
2 bands x 25 x 4

Gripping is getting better. Slow progress is always better than no progress.

GRIP - M34 W2

GRIP Training - Mesocycle 34 Week 2

This is from tonight. Second Grip workout this week as per the plan.

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 1 + 1 + 1 = 3 attempts (closed 1 with left and 2 with right)
HG 150 x 7 x 4
Good stuff

Hand Extensions:
2 bands x 25 x 4

Gripping is getting better. Slow progress is always better than no progress.

BACK - M34 W2

BACK Training - Mesocycle 34 Week 2

This is from Sunday

Weighted Pull-ups:
+70 x 3
+90 x 2
+100 x 1
+90 x 1
Crazy

Cable Rows:
100 x 6
110 x 6
120 x 6
130 x 6
140 x 6
150 x 6

Unilateral Lat Pulldowns:
67.5 x 7
67.5 x 8

Gopi did Front Squats and one Pull-up. Here is the video:

GRIP - M34 W2

GRIP Training - Mesocycle 34 Week 2

From today..

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 2 + 2 + 2 + 1 = 9 attempts (4 closes with left hand and 5 with the right)
GH 150 x 9 x 5
Good stuff

Hand Extensions:
2 bands x 25 x 5

DL - M34 W2

DEADLIFT Training - Mesocycle 34 Week 2

This is from Saturday…

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
430 x 2 «— First "Speed Set"
475 x 1

Deadlift Relative Max:
505 x 1

Deadlift Speed Sets:
430 x 2 x 9*
*I've included the 430x2 warm-up set as well.

Static Holds:
315 x 3s
385 x 5s

Video:

PRESS - M34 W1

PRESS Training - Mesocycle 34 Week 1

Tonight…

Overhead Press:
155 x 5
185 x 1
155 x 4
165 x 3
Getting back into it..

Weighted Pull-ups:
+25 x 8 x 3

Video:

SQUAT - M34 W1

SQUAT Training - Mesocycle 34 Week 1

This is from Tuesday (yesterday) night.

Front Squats:
275 x 2
275 x 2
275 x 2
I might do SDT with this. Not too sure. The progression is going to be VERY laid back. But this is the bare minimum I will attempt.

Dumbbell Swings:
65 x 12 x 4
I think the time has come to bump up the weight.

Supine Glute Ham Raises:
BW x 12 x 3

I'll post the Front Squat videos with tonight's Press/Upper body training stuff later.

GRIP - M34 W1

GRIP Training - Mesocycle 34 Week 1

This is from Monday.

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 2 + 2 + 2 + 1 = 9 attempts. Closed all with right hand and 3 with left.
HG 150 x 9 x 5
Burn…

I need to start doing my Hand Extensions soon. It's been too long that I've been forgetting to do these.

My next Gripper session is either today (Wednesday) or tomorrow (Thursday). I don't quite know how I will distribute the Gripper Training but with my aim being to train the Gripper twice a week, I will probably do the workout like this on Monday and then the second workout will be something much more qualitative with lesser volume. I'm thinking to start off with 2-3 singles in total with the CoC #1 and then perhaps just 1-2 sets with HG 150 with the setting, etc for a few solid reps.

BACK - M34 W1

BACK Training - Mesocycle 34 Week 1

This is from Sunday. I was supposed to do a lot more this day but I was lazy and tired. And I had a stomach upset from Saturday which was still killing me. I think the germ is still lingering around. Maybe I should stop being such a glutton. Haha

Weighted Pull-ups:
+70 x 4
+70 x 3
+70 x 2
Taking it light and easy. I think I've gained some weight so this is hampering some of my progress.

Cable Rows:
110 x 12 x 2

Called it a day. No videos. Deleted them by mistake.

DL - M34 W1

DEADLIFT Training - Mesocycle 34 Week 1

This happened yesterday…My progression plan for Deadlifts for the next 8 weeks is out here: http://www.gustrength.com/eric-troy:manipulating-strength-training-rest-periods

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

Deadlift Relative Max:
505 x 1
I have the worst stomach upset ever and this entire workout was going to be a huge question on how my body can handle this…and it went well. Thankfully. I was bloated as hell though.

Speed Deadlifts:
400 x 2 x 9

Grip Training - Static Holds
385 x 3s
405 x 3s
Grip was fried after so much pulling.

Video:

Grip - M33 W4

GRIP Training - Mesocycle 33 Week 4

I'm going to be Deadlifting twice this week. I Deadlifted on Tuesday and my next session is now on Saturday (as per normal). So, I'm taking the three days in between off. However, I decided to squeeze in a Grip Training session.

Grippers
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 2 + 2 + 2 + 1 = 9 attempts: closed 3 with left and 9 with right
HG 150 x 9 x 5

I think I'm going to be doing Gripper Training twice a week. One session is going to be aggressive like this and the next one is going to be slightly easier: a couple of singles with the CoC #1 and 1-2 HG 150 sets.

DL - M33 W4

DEADLIFT Training - Mesocycle 33 Week 4

Today…

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 2

Deadlift Relative Max
505 x 1

Deadlift Speed Work
375 x 2 x 8

Video:

HW3

I'm still on vacation and I've been eating so much food it's not even funny. I've been eating servings of waffles, cheese.....Indian sweets as deserts for every meal and meals in and of themselves....hahahaha...

14th May 2011 Saturday

I was supposed to go to the gym but I am too lethargic to do so. I'm on vacation and I've trained twice this week. I feel fine just relaxing for now.

Gripper Training
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 2 + 2 + 2 = 8 attempts: closed 3 with my left hand and all 8 with my right
HG 150 x 8 x 5
Good stuff

HW2

12th May 2011 Thursday

Gripper Training
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1 - 2 + 2 + 2 = 6 attempts closed all on right 3 on left
HG 150 x 7 x 5

Awesome

Rope Pullups
2 + 1 + 1
I am glad there is atleast a smith machine..without that there would be no chance of doing pullups.

Pullups
8 + 8 + 8 + 8 + 8 = 40 reps

Pistol Squats
50 x 8 x 2

Dumbbelk Swings
65 x 12 x 3

Next training is tomorrow.

HW1

I'm on a short one week vacation…My hotel has a small gym and I've been doing a few things… I might take a couple of videos tomorrow.

11th May 2011 Wednesday

Pistol Squats
60 x 4
80 x 3

Pull ups
BW x 8 x 2
I'm doing these on a smith machine and it is a terrible experience!

Dumbbell Swings
65 x 12
70 x 12

Barbell Rows
60 kgs x 5
70 kgs x 5

Unilateral Overhead Press
65 x 5
70 x 3

SQ - M33 W3

This happened on Sunday..

SQUAT Training - Mesocycle 33 Week 3

Front Squats
135 x 2
135 x 5
185 x 2
185 x 3
225 x 2
225 x 4
265 x 3
285 x 3
305 x 1

Unilateral Overhead Press
65 x 5
70 x 4
75 x 3

I'll post the video at a later date… I'm on vacation this week this limited internet.

I have two more updates to post…

DL - M33 W3

DEADLIFT Training - Mesocycle 33 Week 3

Today's training… I was very constipated and this DL workout really helped cure that lol…

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
477.5 x 3
495 x 2
515 x 1
DP - W + S
I had to go poop in the middle twice. Fucking annoying. I normally rest for 15 minutes between sets and this really messed things up because 15 minutes of poop time and 15 minutes of breathing time aren't the same thing. The 515 was the jiggliest set known to mankind lol….

Video:

BP - M33 W2

BENCH PRESS Training - M33 W2

This took place on Wednesday..

Crazy Bell Bench Presses:
185 x 4 x 4
I hate benching but this makes it so much more fun! Haha
On a serious note though: I have found that this exercise helps my shoulders feel more stable and tight during OHP

Weighted Pull-ups:
+25 x 10 x 3
Good stuff.

Video:

PSQ - M33 W2

PISTOL SQUAT Training - M33 W2

This is from Tuesday…

Pistol Squats:
+70 x 4
+70 x 4
+50 x 7

Unilateral RDLs:
50 x 7 x 3

Supine GHRs:
BW x 13 x 3

Kaizzad managed to hit 2 singles with 405 today.

Video:

WPU & PR - M33 W2

WEIGHTED PULL-UP & PRESS Training - Mesocycle 33 Week 2

This happened on Sunday evening. 

Weighted Pull-ups:
+70 x 6
+70 x 4
+70 x 3
+80 x 2
SP - R
I'm damn happy. 

Savickas Press aka Big Z Press:
135 x whaa.... lol
135 x 3
I was fooling around with these. There wasn't enough time (I got to the gym too late) so I just wanted to squeeze in a set or two. 

Video:

DL + OHP - M33 W2

DEADLIFT Training - Mesocycle 33 Week 2

Last night's training...

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
477.5 x 3
495 x 2
DP - W + S
Good session. 

Static Holds:
385 x 10 seconds
405 x 1 second
405 x 0
Dunno what is going wrong with me...

Overhead Press:
155 x 5
165 x 3
185 x 2 @ ~100% <<-- Relative 1RM 
167.5 x 3 @ ~90%
Very good work. Decided to throw these in on the feel of it. Good to know my strength is more or less back to where it was. This is a BW OHP at the moment 

Video: