Back - M38 W4

BACK Training - Mesocycle 38 Week 4

Today

Weighted Pull-ups:
+70 x 3
+70 x 4
+70 x 3
+80 x 1
+45 x 6
BW x 13
Total = 30 reps

Suitcase Deadlifts:
155 x 5
155 x 5
165 x 3

Facepulls:
75 x 20
75 x 20

Video:

Deadlifts - M38 W4

DEADLIFT Training - Mesocycle 38 Week 4

This is from last 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 2
500 x 1

Rack Deadlifts:
405 x 3
455 x 3
495 x 1
475 x 2
405 x 3

Pistol Squats:
20 x 3 x 2

Video:

Grip - M38 W3

GRIP Training - Mesocycle 38 Week 2

I skipped last week's Grip training..

Grippers:
walmart x 5 x 2
hg 150 x 2 x 2
No. 1.0: 2 attempts —» both closed
No. 2.0: 1 + 1 + 1 = 3 attempts —» none closed
No. 1.0: 1 + 1 + 1 + 1 + 1 = 5 attempts —» 3 closed
hg 150 x 8 x 3
hg 150 x 5

Hand Extensions:
2 bands x 25 x 7

Slightly better than last week (in terms of Quality).

Squat & Back - M38 W3

SQUAT & BACK Training - Mesocycle 38 Week 3

This is from last night..

Front Squats:
275 x 2
275 x 3
245 x 4
245 x 4
185 x 8
Good stuff

Cable Pullthrgouhs:
120 x 12 x 4

Cable Rows:
100 x 10
110 x 10
120 x 10
130 x 10

Video:

Back - M38 W3

BACK Training - Mesocycle 38 Week 3

From Sunday..

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 3
+80 x 1
Meh…wasn't feeling it.

Suitcase Deadlifts:
135 x 5
155 x 5
165 x 4
165 x 2
165 x 1
Tried to get my form right. Looking up was the cue. I think this was better than last week.

Facepulls:
75 x 20

Video:

Deadlifts - M38 W3

DEADLIFT Training - Mesocycle 38 Week 3

This is from yesterday. I tweaked my left hamstring last week so we didn't do any lower body work all week. I had a choice of skipping this workout but I wanted to go in and see how I felt. So, I spent a little extra time on the mobility drills and worked on my set up for each pull.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
No pain.

Deadlift Work Sets:
475 x 2
500 x 1
475 x 1
405 x 6
I worked up to 500 and then I was supposed to (as per Eric's 14 week plan) do Rack Pulls today. But, because there was no pain and I knew that Rack Pulls could cause that pain to resurface (because of the way I would need to set-up with the bar just below my knees); I decided to go off the map and just do a couple more sets of Deadlifts and then call it a day. By the end of this, everything felt fine and I could have pushed for more but I decided not to. So, we wrapped up and came home. If everything holds up, next week will be Deadlifts followed by Rack Pulls. As a side note, I did the 405x6 as a back-off set to work on my form. I thought my failing grip would need straps but I was wrong: I got on just fine. The 6th rep was the hardest. I am not built for cardio (lol).

Video:

Grip - M38 W2

GRIP Training - Mesocycle 38 Week 2

I skipped last week's Grip training..

Grippers:
walmart x 5 x 2
hg 150 x 2 x 2
No. 1.0: 2 attempts —» both closed
No. 2.0: 1 + 1 + 1 = 3 attempts —» none closed
No. 1.0: 1 + 1 + 1 + 1 + 1 = 5 attempts —» 3 closed
hg 50 x 8 x 3

Press - M38 W2

PRESS Training - Mesocycle 38 Week 2

This is from Wednesday..

Overhead Press:
155 x 6
155 x 5
175 x 1
TP

Weighted Pull-ups:
+45 x 6
+45 x 6
+45 x 6
BW x 12

Video:

Back - M38 W2

BACK Training - Mesocycle 38 Week 2

This is from this past Tuesday. My right hamstring was tweaked Deadlifting last week so we decided to opt out of all lower body type movements for this week.

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 3
+80 x 1
BW x 17
BW x 20
OMG

Cable Rows:
110 x 12
110 x 12
110 x 12

Video:

 

Squat & Press - M38 W2

SQUAT & PRESS Training - Mesocycle 38 Week 2

This is from last Sunday…

Front Squats:
275 x 1
275 x 1
275 x 1
225 x 3

Fat Bar Overhead Press:
135 x 5
135 x 5
155 x 3

Facepulls:
75 x 20
75 x 20
75 x 20
75 x 20

Video:

Deadlifts - M38 W2

DEADLIFT Training - Mesocycle 38 Week 2

This went down last evening. Kanishk joined us which was awesome.

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 2
500 x 1
Less jiggly than last time

Snatch Grip Deadlifts:
365 x 3
385 x 2
385 x 2
385 x 2
315 x 7
Beyond difficult

Pistol Squats:
+10 x 3
+10 x 3

Video:

BACK & PC - M38 W1

BACK & POSTERIOR CHAIN Training - Mesocycle 38 Week 1

This went down last night…

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 3
+80 x 2

Romanian Deadlifts:
315 x 7
135 x 7
Something felt weird in the hamstrings so I quit.

Cable Pullthroughs:
100 x 12
100 x 12

Supine GHRs:
BW x 15
BW x 15

Video:

Squat - M38 W1

SQUAT Training - Mesocycle 38 Week 1

This is from yesterday..

Front Squats:
275 x 2
275 x 2
275 x 2
Sore as hell from the Deadlifts…

Suitcase Deadlifts:
155 x 5
165 x 5
185 x 2
Complicated

Video:

Deadlifts - M38 W1

DEADLIFT Training - Mesocycle 38 Week 1

I got back to Bombay on Wednesday last week. I took a few days off training and just started dealing with other issues. I ate just one meal per day on Thursday, Friday and Saturday and on Sunday I went back to the gym on a totally empty stomach. This was very foolish of me.

I have restarted my 14 week Deadlift plan. Y'all can find the plan out here: http://www.gustrength.com/forum/t-331262/ashiem-s-constantly-evolving-template#post-1272520

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 2
500 x 1
I think it is really great that I am able to DL 500 even on such a terrible day.

Snatch Grip Deadlifts:
365 x 3
385 x 2
385 x 2
365 x 3
405 x 0
395 x 1
Omg this was just awesome!!!

Video:

Grip 2 - M37 W5

GRIP Training 2 - Mesocycle 37 Week 5

This is from today..

Gripper:
walmart x 5 x 2
hg 150 x 3
No. 1.0: 2 attempts —» both closed
No. 1.5: 1 + 1 + 1 + 1 = 4 attempts —» none closed; mild setting
No. 1.0: 1 + 1 + 1 + 1 + 1 + 1 + 1 + 1 = 8 attempts —» closed 3-4
hg 150 x 8 x 3

Hand Extensions:
bands x 25 x 5