SQUAT - M35 W1

SQUAT Training - Mesocycle 35 Week 1

This went down last night. I was sick all day (a terribly upset stomach).

Front Squat Warm-ups:
135 x 5
185 x 5
225 x 3
245 x 2

Front Squat Work Sets:
285 x 2
325 x 0
325 x 0
325 x 0
One of THE most frustrating workouts I have ever had. Ever. I realized only after that I had visited the restroom atleast 6 times during the whole day (because of my upset stomach) but I had barely gotten two litres of water all day. Terrible. Hydration is such an important aspect I dunno I overlooked it.

Cable Pullthroughs:
110 x 12
120 x 12
130 x 12
140 x 12
I was very close to just packing up and going home after Front Squats because I was so angry at this stupidity but with Dev and Lorelli telling me to just finish what I had intended to finish, I remembered Malcolm Gladwell's rule of 10,000 and I just went at it.

Supine Glute Ham Raises:
BW x 12 x 3

Video:
I have the videos but I'll uploading them tonight along with tonight's workout. The video will also have Gopi's Deadlift Training and her Pull-up attempts. And my failed attempts at Front Squats as well as whatever it is that I do today.

GRIP - M35 W 1

GRIP Training - Mesocycle 35 Week 1

I skipped Sunday's training because I just wanted to goof around. I did do some random Dumbbell Rows with 140 lbs.

This workout is from today:

Grippers:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 2 + 2 + 2 + 2 + 1 = 11 Attempts
HG 150 x 10 x 3
HG 150 x 5
I should do more sets with the CoC #1…I'll be building on it.

Hand Extensions:
2 bands x 20 reps x 3 sets

I am very very very very close to completely closing the CoC #1 with my left hand. The right hand already does close…left is REALLY close. I'm excited.

DL - M35 W1

DEADLIFT Training - Mesocycle 35 Week 1

This happened 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:
480 x 2
480 x 2
480 x 2
505 x 1
I went off the plan a little bit. But, I did well.

Front Squats:
255 x 2
255 x 3
285 x 1
What has gotten into me lately..

Static Holds:
315 x 5s
385 x 5s
405 x 4s
405 x 2s

Video:

GRIP - M34 W4

GRIP Training - Mesocycle 34 Week 4
This is from Thursday..

Gripper:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1: 1 + 1 + 1 + 1 = 4 reps
HG 150 x 7 x 3
Decent

Hand Extensions:
2 bands x 25 x 3

PU - M34 W4

WEIGHTED PULL-UPS - Mesocycle 34 Week 4

This is from Wednesday..

Weighted Pull-ups:
+70 x 3
+90 x 1
+90 x 1
+45 x 5
+45 x 5
+45 x 5
BW x 10
BW x 10
BW x 10

Video:

PC - M34 W4

POSTERIOR CHAIN Training - Mesocycle 34 Week 4

This is from Tuesday..

Front Squats:
275 x 1

Romanian Deadlifts:
335 x 6 x 3

Supine GHRs:
BW x 12 x 2

Video:

GRIP - M34 W4

GRIP Training - Mesocycle 34 Week 4

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 2 + 2 + 2 + 2 = 10 attempts; closed 4 with left and 8 with right
HG 150 x 9 x 5
No difference from last week.

Hand Extensions:
2 bands x 20 reps x 4 sets

DL - M34 W4

DEADLIFT Training - Mesocycle 34 Week 4

This is Sunday's training. The weekend was terrible in general. There was so much rain on Saturday that I couldn't step out of the house and we all had to miss our Deadlift session. My regular gym is still closed (should open tomorrow) and it was shut on Sunday as well so I had to use Kaizzad's K11 HQ. The bars there are much thicker in diameter (almost like fat bars actually) and it was very difficult to hold the barbell.

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:
480 x 2 x 4
480 x 0,1
480 x 0
I was very dejected and upset because of this. My form just completely fell apart. I dunno what single factor lead to this but **** happens and this was one of those days.

Front Squats:
275 x 1

Weird Ab Exercise:
BW x 7 x 3

Video:

GRIP - M34 W3

GRIP Training - Mesocycle 34 Week 3

This is the second Grip Training workout of the week.

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 1 + 1 + 1 = 3 «— attempts all closed both hands
HG 150 x 7 x 4 «— Stressed on closing each and every rep slowly and in control
Tiring..

Hand Extensions:
2 bands x 20 x 4
What a pump lol…

SQ = M34 W3

SQUAT Training - Mesocycle 34 Week 3

Tonight..

Front Squats:
275 x 3
275 x 3
295 x 1

Hammer Grip Weighted Pull-ups:
+45 x 6 x 3

Cable Pullthroughs:
100 x 12
110 x 12
120 x 12
120 x 12

Video:

GRIP - M34 W3

GRIP Training - Mesocycle 34 Week 3

This happened yesterday..

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 2 + 2 + 2 + 2 = 10 attempts; closed 4 with left and 8 with right
HG 150 x 9 x 5
This was a very positive session. I'm happy. I think with another 1-2 months practice the #1 will become very easy.

Hand Extensions:
2 bands x 20 reps x 6 sets

BACK & PC - M34 W3

BACK & POSTERIOR CHAIN Training - Mesocycle 34 Week 3

My gym is shut for the next 5-6 days so I'm trying to juggle my training in the available gyms which arent' as awesome. On Sunday, there was a grand reunion of GUS India members. We had Gopi, Devraj, Lorelli, Kanishk, Balraj, Kartik and me. I have some of our videos.

Weighted Pull-ups:
+70 x 3
+90 x 2
+100 x 1
+90 x 1
+45 x 6
BW x 15
Meh…. Need to work on this

Dumbbell Swings:
38kgs x 12 reps x 3 sets

Front Planks:
BW x 60s x 3 sets

Video:

DL - M34 W3

DEADLIFT Training - Mesocycle 34 Week 3

This happened 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 Heavy Set:
475 x 1

Deadlift Speed Work:
455 x 2 x 8

Wild

We've decided to scale back Gopi's approach to the Deadlift. We've gone back to the old base volume of 185 x 4 x 2 and we're gonna build on this. There are issues which need to be dealt with and this is the start. Because of travel, work, etc she's been a bit irregular with her training in the last month but now things are settling down, it's a good time to focus on the important matters.

Video: