FSQ, KSQ & PU - M30 W3

FRONT SQUATS, KNEELING SQUATS and PULL-UP Training - Mesocycle 30 Week 3

Trained Sunday (today) evening...

Front Squats:
255 x 3
275 x 3
295 x 1
315 x 1
Difficult. Did Squats after 7 weeks.

Kneeling Squats:
225 x 13
225 x 11
225 x 14

Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 8
BW x 10
BW x 10
Difficult

Video:

DL + OHP - M30 W3

DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 3

Last night's training....

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
467.5 x 2
475 x 1
DP - W + S
Good stuff. Next week I am going to try to add reps. I hate adding reps but that time has come. I also want to pull 495 sometime soon. Just to see how it feels. 

Overhead Press:
167.5 x 7
168.5 x 5
168.5 x 4 + 1
DP - W + R
Back-Off Set: 135 x 8

Barbell Static Holds Grip Training:
275 x 5s
315 x 6s
345 x 7s
365 x 2s
Hands were beat....

Video:

PU, R & GT - M30 W3

PULL-UP and ROW Training - Mesocycle 30 Week 3

Tuesday night from last week..worked out 4 days in a row and it was killer. One of those rare weeks....

Weighted Pull-ups:
+25 x 11
+25 x 10
+25 x 9
+25 x 5
Total = 35 reps
SP - R

Deloaded Rows:
187.5 x 6
187.5 x 6
187.5 x 6
SP - W

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

Hand Extensions:
2 bands x 25 reps x 4 sets

Video:
 

PU & PC - M30 W2

PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 2

Sunday evening...

Weighted Pull-ups:
+45 x 7
+45 x 7
+45 x 6
+55 x 3
TP!!!

Dumbbell Swings:
65 x 13
65 x 13
65 x 13

Pull-ups:
BW x 13
BW x 13
BW x 13
Total Reps = 62 reps

Cable Pullthroughs:
100 x 15
110 x 15
110 x 15
Kaizzad calls this the Pornstar Maker..ahahahhaa...

Video: