SQ - M30 W2

SQUAT Training - Mesocycle 30 Week 2

Sunday evening...

Front Squats:
255 x 3
275 x 2
275 x 2
295 x 1
I'm coming back to Squatting after 6 weeks. The ankle sprain is almost gone....workout was good. I'm pleased.

Kneeling Squats:
225 x 13
225 x 12
225 x 12
Great.

Pull-ups:
10 reps

Video:

DL + OHP - M30 W2

DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 2

Did this earlier today. I love my Saturdays!!! 

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

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
465 x 2
TP
Fantastic. Added 2.5 lbs to the bar in total (1.25 per side - thanks to my fractional loading plates Eric made me take out) plus I added another set. Triple Progression FTW!!!
I've also fallen to restricting myself to only using a right over left under grip on my work sets. Today, I switched it for the 465. Felt good. It was after a long time. 

Overhead Press:
167.5 x 6
167.5 x 5
167.5 x 5
DP - W + R

Barbell Static Holds Grip Training:
275 x 5s
315 x 5s
365 x 2s
Hands were beat....

Video:

PU, R & GT - M30 W1

PULL-UP, ROW and GRIP Training - Mesocycle 30 Week 1

Tonight...

Weighted Pull-ups:
+25 x 10
+25 x 10
+25 x 10
SP - R

Deloaded Rows:
185 x 7
185 x 7
185 x 7
205 x 3
205 x 3
TP

Suitcase Deadlifts:
135 x 5
145 x 3
145 x 4

Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4

Hand Extensions:
2 bands x 25 reps x 4 sets

Video:

Grip, PU & PC - M30 W1

GRIP, PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 1

Tonight...

CoC #1 Gripper:
2 + 2 + 4 + 3 = 11 attempts
2 negatives with the weak (left) hand. 

Weighted Pull-ups:
+45 x 7
+45 x 6
+45 x 6
SP - R

Romanian Deadlifts:
295 x 8
295 x 8
295 x 8
315 x 5
TP

Pull-ups:
BW x 12
BW x 12
BW x 12

Supine Glute Ham Raises:
BW x 12 x 3

Video: