Deadlifts - M41 W1

DEADLIFT Training - Mesocycle 41 Week 1

This is going to be the last training update in this log. I'll be starting a new log for 2012. I've got a title name up my sleeve but I'm only going to reveal this once the new year is upon us.

In 2008, when I began training seriously, my training journal was called F=m.a. Actually, here's a breakdown on the titles I've kept:

2008: F = m.a
2009: Beached Whale Chronicles
2010: Big Boy Basics
2011: Tough as Nails / Deadlifts, Grip and Presses

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

Graduated Deadlift Struggle Sets:
@ Pre-Lockout - 475 x 15 seconds
@ Knees - 495 x 5 seconds
@ Shins - 495 x 3 seconds
@ Pre-Lockout - 475 x 15 seconds
@ Knees - 495 x 4 seconds
@ Shins - 495 x 4 seconds
Much better than last week!

Deadlifts:
485 x 1

Video:

Left Over - M40 W4

LEFT OVER Training - Mesocycle 40 Week 4

This is from today..

Overhead Squats:
135 x 3
135 x 3
135 x 4
165 x 2
Awesome!

Bench Press:
185 x 5
185 x 5
It's been ages since I've done this..

Banded Push-ups:
APT #2 x 10
APT #2 + EFTS Micro x 8
APT #2 x 12

Video:

Posterior Chain - M40 W4

POSTERIOR CHAIN Training - Mesocycle 40 Week 3

This is from today…

Romanian Deadlifts Not Locked Out:
275 x 8
295 x 10
295 x 5
305 x 7
I goofed up on the 2nd set and did 10 reps.

Dumbbell Rows:
140 x 5
140 x 5
140 x 5

Deloaded Barbell Rows:
155 x 6
155 x 6

Cable Rows:
120 x 8
140 x 6
120 x 8
120 x 8

Video:

Deadlifts - M40 W4

DEADLIFT Training - Mesocycle 40 Week 4

First off: A Merry Christmas to Everyone!!! :-)

I was going to train on Saturday as per usual but there was an emergency at work and I had to skip Saturday's training. So, Deadlifts happened today (Sunday) and Squats will be skipped this week.

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

Graduated Deadlift Struggle Sets with 495 lbs:
@ Pre-Lockout
@ Knees
@ Shins
@ Pre-Lockout
@ Knees
@ Shins
Next week, I will work on holding this for longer time. The Paused Deadlifts @ Knees and @ Shins killed me.

Deadlifts:
505 x 1
Grinder..

I kept rest intervals very restricted. I've been losing the plot with these (for lack of a better phrase) and I've been taking 15-20 minute breaks and sometimes even 25. Thats a no-no. So, I'm back to 10-12 minutes.

Video:

Left Over - M40 W3

LEFT OVER Training - Mesocycle 40 Week 3

This is from Wednesday

Overhead Squats:
135 x 3
135 x 3
135 x 3

Savickas Press:
115 x 5
135 x 5

Video:

Deadlifts 525 Test Day - M40 W3

DEADLIFTS 525 TEST DAY - Mesocycle 40 Week 3

This is from last night.

From my template out here, this is the week that I have Deadlifts twice. So I did them on Saturday and then on Tuesday (yesterday).

This was the day to test new waters, i.e. 525 lbs.

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

Deadlift Singles:
425 x 1
475 x 1
500 x 1

Deadlift Test:
525 x 1
New PR and I'm very pleased!!!

Video:

Back Squats - M40 W3

SQUAT Training - Mesocycle 40 Week 3

This is from today..

Back Squats:
295 x 3
335 x 1
325 x 1
I included the warm-up sets in this video.

Pistol Squats:
20 x 5
20 x 5

Video:

Deadlifts - M40 W3

DEADLIFT Training - Mesocycle 40 Week 3

This is from today. I wasn't in the groove at all. I felt very slow as well. The workout started off on a downhill spiral.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
Believe it or not, my form on 135 was terrible and I almost missed 295. Weird.

Deadlift Work Sets:
475 x 2
500 x 1
515 x 1
495 x 1
455 x 3
475 x 1
385 x 7
I hit 515 after 5 months. I'm super pleased with myself. Thats my old time PR. Yay!!! :-)

Video:

Left Over - M40 W2

LEFT OVER Training - Mesocycle 40 Week 2

This is from last night..

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 2
This is gonna be a bit of an uphill battle..

Overhead Squats:
135 x 3
135 x 3
135 x 3

Banded Push-ups:
APT #2 x 10
APT #2 x 10
APT #2 x 10

Video:

Posterior Chain - M40 W2

POSTERIOR CHAIN Training - Mesocycle 40 Week 2

This is from last night..

Romanian Deadlifts:
275 x 8
275 x 8
295 x 7
295 x 7
SP - W
Gonna work on reps and quality next workout…

Cable Rows:
140 x 6
140 x 6
140 x 6

Barbell Rows:
195 x 4 + 2
195 x 7

Video:

Front Squats - M40 W2

SQUAT Training - Mesocycle 40 Week 2

This is today's training…

Front Squats:
275 x 2
275 x 2
285 x 1
Decent….Tired and beat up - especially since I did not eat much.

Step-Ups:
45 x 6
45 x 6
45 x 6
45 x 6
Good God this exercise is way too difficult.

Video:

Deadlifts - M40 W2

DEADLIFT Training - Mesocycle 40 Week 2

This is from today. I took an unexpected 2 hour nap before my workout…which explains why even 135 felt heavy.. Weird.

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

Deadlift Work Sets:
475 x 2
500 x 1
485 x 1
495 x 1
455 x 3
475 x 1
385 x 7
Awesome….

Video:

Left Over - M40 W1

LEFT OVER Training - Mesocycle 40 Week 1

This is from tonight… I had this gnawing feeling that my hip mobility has deteriorated…so I want to focus on Overhead Squats for 2-3 sessions in total (thats all my shoulders can handle for now and I don't want to do them so often - this is just to make sure I'm not worsening). I will be doing Banded Push-ups and either rows or pull-ups.

Overhead Squats:
135 x 3
135 x 3
135 x 3
155 x 1
If you watch the videos you will see how it takes me a while to get used to this exercise again. But, I get it done.

Banded Push-ups:
EliteFTS Black Band x 10
APT #2 x 10
EliteFTS Black Band + APT #2 x 10
APT #2 x 12

Head Supported Rows:
35 x 12
45 x 12
55 x 12

Video:

Posterior Chain - M40 W1

POSTERIOR CHAIN Training - Mesocycle 40 Week 1

This is from Tuesday night…

Romanian Deadlifts without locking out:
275 x 8
275 x 8
275 x 7
275 x 7
Did not lock out at the top for back endurance…

Dumbbell Rows:
140 x 5
140 x 5
Killed me

Cable Rows:
130 x 9

Video:

Back Squats - M40 W1

SQUAT Training - Mesocycle 40 Week 1

This is from today….

Back Squats:
295 x 3 @ 90%
325 x 1 @ 100%
315 x 1 @ 97%
The last time I did Back Squats was in January 2010. They felt terrible on my shoulders. I think it will take me 2-3 more times of doing these before I feel comfortable.

Step-Ups:
45 x 6
95 x 6
75 x 6
75 x 6
Eric has been telling me to do Step-Ups for ages but this is the first time I've actually done them. Killer. I still need to get my form down right: not using the other leg to push off, etc…

Core Work:
Front Planks @ BW x 60 seconds
Cable Woodchops @ 50 lbs x 15 reps
Front Plate Squats @ 25 lbs x 10 reps
Side Dumbbell Squats @ 10 lbs x 7 reps

Video:

Deadlifts - M40 W1

DEADLIFT Training - Mesocycle 40 Week 1

This went down a few hours ago. I'm still feeling under the weather. The fever and cold have gone away but I do have a lingering cough and I don't think it's gonna go anytime soon. I've been off the antibiotics for 4 days now and I've been eating well. So I decided to go in and train 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:
475 x 2
500 x 1
I was being cautious but it went better than I expected.

Deficit Deadlifts:
435 x 3
455 x 2
465 x 1
435 x 3
455 x 1
385 x 5
That last 455x1 may seem out of place..but with the 465 single I pulled which is 10 lbs more than last time and the 435x3 after that (another 10 lbs more than last time), I figured why not? And with the 385 I just wanted to do a backoff set and I ditched the straps. My hands hurt. A lot.

Video:

Squats - M39 W4

SQUAT Training - Mesocycle 39 Week 4

This is from last week…Tuesday. I was very much so under the weather and I had just recovered from my fever. The cough and cold were still there.

Front Squats:
275 x 1
295 x 1
315 x 1
275 x 2
275 x 2
185 x 10

Cable Pullthroughs:
130 x 12 x 4

Video:

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: