Deadlifts - M36 W1

DEADLIFT Training - Mesocycle 36 Week 1

I had a family emergency yesterday so I was forced to skip my Saturday Deadlift workout.

When I went in to train today, I decided to go in early and I merged my Sunday training with my Saturday training so get a weird hybrid lol…

Deadlift Warm-up:
Mobility Training
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
475 x 2
485 x 1
475 x 1
445 x 3
455 x 1
Crazy…

Pistol Squats:
10 x 6
10 x 5

Weighted Pull-ups:
+45 x 6

Dumbbell Rows:
140 x 5

Cable Rows:
120 x 8

Facepulls:
75 x 20
75 x 20

Video:

Full Body - M35 W4

FULL BODY Training - Mesocycle 35 Week 4

This is from yesterday…

Overhead Press:
155 x 3
165 x 4
175 x 1
165 x 3
155 x 4
+2 reps from last time!

Pistol Squats:
10 x 6
10 x 7
50 x 5
10 x 4

Weighted Pull-ups:
+35 x 8
+35 x 8
+35 x 8
+70 x 3
BW x 13

Weighted Dips:
BW x 5
+35 x 8

Supine Glute Ham Raises:
BW x 15
BW x 15

Video:

Grip 3 - M35 W4

GRIP Training 3 - Mesocycle 35 Week 4

I had to miss today's workout because I had a family commitment. So I decided to do some Grip Training instead. I've been warned about how people tend to go a little bonkers with their Grip work so I know I'm toeing that fine line with this. But, this is the last Gripper training session of the week.

Grippers Warm-up:
wmt x 5 x 2
HG 150 x 2 x 2

Grippers Work Sets:
No. 1.0 x 2 x 1 - Closed
No. 1.5 x 1 x 2 - Closed
No. 2.0 x 1 x 2 - Open, deep setting
No. 1.0 x 2 x 5 - Some closed some open barely any setting

I'm very pleased with this.

Tomorrow I'm going to do some Front Squats, OHP and Weighted Pull-ups. I hate missing training like this.

Grip 2 - M35 W4

GRIP Training 2 - Mesocycle 35 Week 4

This is from Sunday as well. I got my hands on the 1.5 and 2.0 so I wanted to experiment with the grippers.

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1.0: 3 attempts
CoC #1.5: 1 + 1 + 1 = 3 attempts
CoC #1.0: 3 attempts
HG 150 x 12

Damn cool!

Back - M35 W4

BACK Training - Mesocycle 35 Week 4

Sunday's training…

Weighted Pull-ups:
+70 x 4
+70 x 3
+70 x 1
+90 x 0
+70 x 4
+60 x 5
+60 x 3
Total = 20 reps
Meh…I don't know why this is happening but my right bicep keeps locking up. This happens from time to time but it's been happening too often. I think it is because of no bicep work in general so I decided to do one set of curls at the end of the workout.

Deloaded Rows:
155 x 7
155 x 7
155 x 7

Facepulls:
75 x 15
75 x 25
75 x 20

Barbell Curls:
75 x 6

Video:

Grip 1 - M35 W4

GRIP Training 1 - Mesocycle 35 Week 4

This happened on Saturday post Deadlifts..

Grippers:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 3 + 3 + 3 = 11 attempts
HG 150 x 10 x 3
HG 150 x 5

Good stuff!

Deadlifts - M35 W4

DEADLIFT Training - Mesocycle 35 Week 4

Today's training..

Deadlift Warm-up:
Hip & Ankle Mobility Drills
Glute Activation
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
455 x 3
465 x 3
475 x 1
475 x 1
455 x 2
475 x 1
I'm pleased. 

Pistol Squats:
10 x 5
7.5 x 5
I made a mistake and erased the second pistol squat vid. The first one is present though.

Video:

Grip 2 - M35 W3

GRIP Training 2 - Mesocycle 35 Week 3

Gripper Training:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 2 + 3 = 5 attempts
HG 150 x 8 x 3

This happened today..

Grip 1 - M35 W3

GRIP Training 1 - Mesocycle 35 Week 3

Gripper Training:
wmt x 5 x 2
HG 150 x 2 x 2
CoC #1: 2: 2 + 2 + 2 + 2 + 2 + 1 = 11 attempts
HG 150 x 10 x 3
HG 150 x 5

This happened on Sunday…

Press - M35 W3

PRESS Training - Mesocycle 35 Week 3

This is from Tuesday. It was unfortunate that even before I walked into the gym I must've done something which resulted in my right bicep locking/cramping up. It hurt the entire workout and really held me back.

Overhead Press:
155 x 3
165 x 3
175 x 1
165 x 2
155 x 4
Total = 13 reps
Last time = 11 reps
I need to be more consistent with this.

Weighted Pull-ups:
+35 x 8
+35 x 7
+35 x 7
SP - R
The locked/cramped bicep killed me.

Video:

Squat & PC - M35R W3

SQUAT & PC Training - Mesocycle 35 Week 3

This is from today…

Front Squats:
275 x 2
275 x 1
255 x 3
235 x 4, Fail on 5th
Much better than last time..

Kneeling Squats:
135 x 15
135 x 15
135 x 15

Cable Pullthroughs:
130 x 15
130 x 15

Supine GHRs:
BW x 15
BW x 15

Video:

Back - M35 W3

BACK Training - Mesocycle 35 Week 3

This is from Sunday.

Weighted Pull-ups:
+70 x 4
+70 x 4
+90 x 1
+90 x 0
+70 x 3
+60 x 5
Total Reps = 17
Last time = 15
Good stuff

Deloaded Rows:
155 x 6
155 x 6
155 x 6
SP - R

Facepulls:
75 x 20
75 x 20
75 x 20

Video:

 

Deadlifts - M35 W3

DEADLIFT Training - Mesocycle 35 Week 3

This is from tonight…It was good to have Kanishk and Gopi training with us again.

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

Deadlift Work Sets:
455 x 3
465 x 2
465 x 2
475 x 1
455 x 2
Feeling back into it. Felt difficult. Better than last week.

Static Grip Training:
365 x 4s
405 x 5s
405 x 1s

Pistol Squats:
10 x 5
10 x 5
Trying to work on technique. Left leg is better than right, IMO..which is odd because I'm right-handed.

Video:

Back - M35 W2

BACK Training - Mesocycle 35 Week 2

This went down tonight…

Weighted Pull-ups:
+70 x 4
+70 x 3
+90 x 1
+90 x 0
+70 x 3
+60 x 4
Total Reps = 15
My goal for the time being is to get 15 reps in as few and as heavy sets as possible. So I'm going to be increasing the density one way or another. I will lean towards getting 15 with as much weight as possible and whatever balance is remaining will be filled with repping out +60.

Dumbbell Rows:
140 x 5
140 x 5
100 x 10

Facepulls:
62.5 x 15
62.5 x 20
62.5 x 20
75.0 x 20
Next week I will start with 75.0

Video:

Deadlifts - M35 W2

DEADLIFT Training - Mesocycle 35 Week 2

This took place today..

Deadlift Warm-up:
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
505 x 0
505 x 0
455 x 3
475 x 1
Workouts are gonna go sideways like this for the next few weeks. Still trying to get back my strength.

Pistol Squats:
Practice

Video:

Press - M35R W1

PRESS Training - Mesocycle 35 Reboot Week 1

This is tonight's training…

Overhead Press:
155 x 3
165 x 2
175 x 1
165 x 2
155 x 3

Weighted Pull-ups:
+35 x 7
+35 x 7
+35 x 7

Big Z Press:
95 x 8
135 x 2

Cable Rows:
130 x 7
130 x 7
130 x 7

Video:

Squat & PC - M35R W1

SQUAT & POSTERIOR CHAIN Training - Mesocycle 35 Reboot Week 1

This is yesterday's training…

Front Squats:
275 x 1
275 x 1
235 x 5

Kneeling Squats:
135 x 15
135 x 15
135 x 15

Cable Pullthroughs:
130 x 15
130 x 15

Supine GHRs:
BW x 15
BW x 15
Time to start using plates..

Video:

Back - M35R W1

BACK Training - Mesocycle 35 Reboot Week 1

This took place on Sunday (yesterday). I weighed myself. I'm at 85 kgs i.e. 187 lbs
Weighted Pull-ups:
+70 x 3
+70 x 3
+90 x 1
+70 x 2
+70 x 2
+25 x 10
BW x 8
Crazy
Deloaded Barbell Rows:
155 x 5
155 x 5
155 x 5
The Pull-ups wore out my back.
Facepulls:
62.5 x 15
62.5 x 20
62.5 x 20

Good stuff

Video:

Deadlifts - M35R W1

DEADLIFT Training - Mesocycle 35 Reboot Week 1

First workout.

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

Deadlift Quality Volume Training:
455 x 2
465 x 3
475 x 2
485 x 1
505 x 0
495 x 1
Felt good

Static Holds:
315 x 6s
365 x 4s
405 x 0s
385 x 3s
375 x 6s

Pistol Squats:
+40 x 5
+40 x 5


I'm happy. It's a good place to start from.


Video: