Row Medley - M39 W4

ROW MEDLEY Training - Mesocycle 39 Week 4

My illness has left (I think)…so I trained today. Still got a little bit of a cough left though.

Well, I went in and did my Row workout today. Deadlifts for this week have been skipped.

Dumbbell Rows:
140 x 5
140 x 5
140 x 5
110 x 8
Good stuff

Cable Rows:
120 x 8 x 3

Inverted Rows with Feet Elevated:
BW x 12 x 2
Still gotta work out the angle…I need to set the bar lower next time..

Banded Push-ups:
EFTS Black Band x 20 x 2

Facepulls:
75 x 20

Breathing Drill:
Cardio for 2 minutes @ 15.2 speed
60 second glute bridge
60 second front plank

Video:

Posterior Chain & Press - M39 W3

POSTERIOR CHAIN & PRESS Training - Mesocycle 39 Week 3

This happened last night..

Suitcase Deadlifts:
155 x 6
155 x 5
165 x 5
I'm happy

Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4 «- Left arm
70 x 2, 2 «- Right arm
Right arm is weak

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

Pistol Squats:
20 x 5
slow, easy and paused

Breathing Exercise:
Cardio
Supine Bridge
Front Planks

Video:

Squat - M39 W3

SQUAT Training - Mesocycle 39 Week 3

This happened a few hours ago..

Front Squats:
275 x 4
275 x 4
315 x 0
315 x crazy blackout at the top
315 x 1
255 x 4
185 x 10
I didn't breathe correctly or something and I failed the 315 bad on the second attempt - total blackout at the top. But, I took a 15 minute break and came back for it.

Cable Pullthroughs aka The Pornstar Maker:
130 x 12 x 4

Russian Twists:
35 x 7 x 2

Video:

Deadlifts - M39 W3

DEADLIFT Training - Mesocycle 39 Week 3

This is from last night. I was really unmotivated to go train and I had some massive stomach issues. Meh…didn't go in feeling great at all the workout shows. I was off my groove on Deadlifts from the very beginning but it kinda made itself right later on..

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
Slow

Deficit Deadlifts:
435 x 3
435 x 2
455 x 1
425 x 3
385 x 5
OMG…killed me

Thoracic Extensions, etc:
Various Thoracic Mobility Drills

Video:

Press - M39 W2

PRESS Training - Mesocycle 39 Week 2

This is from last week..

Overhead Press:
155 x 6
155 x 6
185 x 1
145 x 5
Great work! Got my old 1RM back.

Dumbbell Rows:
140 x 6
140 x 7
110 x 8
110 x 9

Video:

Back - M39 W2

BACK Training - Mesocycle 39 Week 2

Last night's training..

Weighted Pull-ups:
+70 x 4
+70 x 4
+70 x 3
+80 x 1
+70 x 2
+45 x 6
BW x 15

Suitcase Deadlifts:
155 x 6
155 x 5
165 x 3

Facepulls:
75 x 20
75 x 20

Video:

Squat - M39 W2

SQUAT Training - Mesocycle 39 Week 2

I had to skip Sunday's back training so I rearranged the layout of this week…

Front Squats:
275 x 4
275 x 3
315 x 1
255 x 4
185 x 10
Awesome!

Cable Pullthroughs:
130 x 12
130 x 12
130 x 12
130 x 12

Cable Rows:
110 x 10
130 x 6
140 x 7
140 x 6

Video:

Deadlifts - M39 W2

DEADLIFT Training - Mesocycle 39 Week 2

This is from last night. This is a maintenance only week. No Deadlift variation.

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 2
500 x 1
385 x 6
Good stuff. Next week Deficit Deadlifts will be added in.

Pistol Squats:
20 x 5 x 2

Video:

Press - M39 W1

PRESS Training - Mesocycle 39 Week 1

This is from last night…had to cut the session short.

Overhead Press:
155 x 6
155 x 6
175 x 2
Density Up!

Dumbbell Rows:
140 x 6
140 x 7
110 x 8
110 x 9
Funny rep layout right there…

Video:

Squat - M39 W1

SQUAT Training - Mesocycle 39 Week 1

This is from last night..

Front Squats:
275 x 3
275 x 3
315 x 1
365 x walkout
255 x 3
185 x 10

Cable Pull-Throughs:
120 x 12
120 x 12
120 x 12
120 x 12

Cable Rows:
110 x 10
130 x 6
140 x 6
140 x 6
Meh…

Video:

Back - M39 W1

BACK Training - Mesocycle 39 Week 1

This is from Sunday..

Weighted Pull-ups:
+70 x 3
+70 x 4
+70 x 3
+80 x 1
+70 x 2
+45 x 6
BW x 11
Wild

Suitcase Deadlifts:
155 x 5
155 x 6
165 x 3

Facepulls:
75 x 20
75 x 20

Video:

Deadlifts - M39 W1

DEADLIFT Training - Mesocycle 39 Week 1

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
Good stuff

Rack Deadlifts:
455 x 3
495 x 2
495 x 0
495 x 1
455 x 4
455 x 1
Crazy..

Kanishk graced us with his presence and managed to Deadlift quite a bit. He hit upon Double Progression with his added set of 255x8 and 295x3. Great work.

Kaizzad also managed to Deadlift 500. Awesome.

As for me, I beat my Rack Deadlift numbers from last week and this marks the end of the 5th week of my 14 week cycle. Next week is a DL maintenance week. I'm probably gonna work up to 500 and then either go home or do some more singles. After that week, we have 2 weeks of Deficit Deadlifts as the DL variation coming up.

Video:

Press - M38 W4

PRESS Training - Mesocycle 38 Week 4

This is from last night..

Overhead Press:
155 x 6
155 x 4
155 x 2
175 x 2

Dumbbell Rows:
140 x 6
140 x 6
110 x 8
110 x 8

Bench Press:
185 x 3
185 x 3

Video:

Squat - M38 W4

SQUAT Training - Mesocycle 38 Week 4

This happened on Monday night…

Front Squats:
275 x 2
275 x 4
315 x 0
315 x 1
245 x 4
185 x 8
I was so happy!!!

Cable Rows:
110 x 10
120 x 10
130 x 10
140 x 8

Cable Pullthroughs:
120 x 12
120 x 12
120 x 12
120 x 12

Front Squats:
315 x walkout
315 x 1
After the Cable Pullthroughs I was going through all the recordings from this workout and I suddenly realized that my 315x1 from earlier never got recorded. So I took a moment and decided to attempt it again.

Video: