M7 W2 Press Day

Spring 2009 Training
Mesocycle 7 - Week 2
Press Day

Beginning Thoughts:

I was hard pressed for time so I had to skip some things and focus on the most important lifts today.

Workout:

High Incline Bench Press:
95 lbs x 10 reps
135 lbs x 6 reps
155 lbs x 3 reps
165 lbs x 3 reps
175 lbs x 3 reps
185 lbs x 3 reps
195 lbs x 3 reps
205 lbs x 2 reps
215 lbs x 1 rep
Quality Volume: much better than last week. 215 lbs flew up. I should've taken 225. 

Medicine Ball Twists:
Skipped

Density Training Zone 1 @ 20 minutes:
Pull-ups = 5 + 5 + 5 + 5 + 5 + 5 + 4 + 3 + 3 + 3 + 3 + 4 = 50 reps
Push-ups = 8 + 8 + 8 + 8 + 8 + 8 + 8 = 56 reps
I managed to add 10 reps to my pull-ups from last time and 6 reps to my push-ups (which I was very lax about). I am gonna add weight next week. I am thinking +20 lbs on pull-ups. 

Density Training Zone 2:
Skipped.

Videos:

None

Overall Impression:

This week and part of the next are gonna be very hard because I have so much work to do for school. But, I am gonna try to manage my time better and hopefully I will not end up skipping any workouts. I might have to cut them short though...But I will try not to skip them.

M7 W2 Squat Day

Spring 2009 Training
Mesocycle 7 - Week 2
Squat Day

Beginning Thoughts:

Body is very sore....I can't figure out why though....Plus, I think I gained back those 8 lbs I lost last month...****ing zero determination to NOT stuff food in my face...and damn that packet of Oreo cookies sitting on my desk tempting me!!!

Workout:

Pistol Squats:
Left Leg: Assisted, Assisted, 2 reps, 1 rep, 1 rep
Right Leg: Assisted, 1 rep, 1 rep, 1 rep, 1 rep
Not as good as 2 days ago but then again: I didn't feel like doing this...I was too anxious about squats. 

Back Squats:
335 lbs x 1 rep
Something is just not right. I am facing a few problems with squats:
1.) I can't get my shoulder alignment right. I am not able to grip the bar as closely as I used to. Therefore, with a wider grip, I am not feeling as "tight" as I normally do. Also, I think with a wider grip I am also not going as deep as I normally do. 
2.) I am experiencing a lot of difficulty at about mid-point on my way up. I definitely think this is because of doing Pistol Squats 2x a week. 
3.) I am feeling WAY too comfortable when I am in the hole. The weight feels like barely anything. I have a habit of pausing at the bottom and the weight feels like air. But the moment I am coming back up and at mid-point: it hits me really hard.
After doing 335 lbs I felt like shit so I quit this.

Density Training @ 15 minutes:
Glute Ham Raises = BW x 7 reps x 5 sets
Cable Wood Chops = 27.5 lbs x 15 reps x 6 sets

Videos:

Nothing significant

Overall Impression:

Although my squats are "suffering" (I don't think thats the right word here but nonetheless...) my goal is to nail those pistols so I am gonna remove back squats for this mesocycle and instead I am gonna go back to doing overhead squats on this day. I'll add in back squats in the next mesocycle if I have to but right now back squats are out and overhead squats are in. I need to get my comfort back in squatting. All of a sudden front squats seem so much more fun than back squats.

M7 W2 Extra Workout

Spring 2009 Training
Mesocycle 7 - Week 2
Extra Workout

Beginning Thoughts:

Only got 2 hours of sleep last night....Ugh...

Workout:

Pistols:
Left Leg: 1 + 1 + 3 + 1 + 2 + 1 + 1 = 10 reps
Right Leg: 2 + 1 + 2 + 1 + 2 + 1 + 1 = 10 reps
Very hard to do this...

Pull-ups:
3 + 4 + 4 + 3 + 4 + 5 + 3 + 4 + 5 + 5 + 5 = 45 reps
I used the straight bar for this....I like alternating the special bar and the regular straight bar...

Videos:

Nothing special for today.

Overall Impression:

The weekend is here 

M7 W2 Deadlift Day

Spring 2009 Training
Mesocycle 7 - Week 2
Deadlift Day

Beginning Thoughts:

Not getting much sleep these days...and I think I am overeating...

Workout:

Banded Deadlifts using the Red Bands Double Looped for Doubles:
195 lbs - This was the first struggle set
165 lbs - This was the second struggle set
115 lbs x 2 reps x 2 sets
125 lbs x 2 reps x 2 sets
135 lbs x 2 reps
All in all this was hard but I think I am getting the hang of "ripping" the bar off the floor. 

Deadlifts:
315 lbs x 3 reps
365 lbs x 2 reps
405 lbs x 3 reps
The first set with 315 lbs was so easy it felt like 225. I even used a hook grip! But then 365 lbs felt a LOT heavier than I expected. 405 lbs was a true grinder....

Density Training @ 15 minutes:
Reverse Lunges = 65 lbs x 6 reps x 3 sets
Plate Pinches = 25 lbs x 20 seconds x 3 sets
Dragon Fly Sit-ups = BW x 6 reps x 4 sets
Exactly as last time....Arg I hate density work but it is so useful sometimes.

Videos:

Banded Deadlifts & Deadlifts:

Overall Impression:

It's Friday finally 

M7 W1 Press Day

Spring 2009 Training
Mesocycle 7 - Week 1
Press Day

Beginning Thoughts:

I finally got some decent carbs in yesterday. I feel good. I actually feel less bloated. Weird.

Workout:

High Incline Bench Press:
95 lbs x 8 reps
135 lbs x 6 reps
155 lbs x 6 reps
175 lbs x 4 reps
185 lbs x 3 reps
205 lbs x FAIL
185 lbs x 2 reps
165 lbs x 4 reps
155 lbs x 6 reps
I might do some quality volume work next week.

Medicine Ball Twists:
15 lbs x 10 reps x 6 sets
I did these super-setted with some of the High Incline Bench Press sets. 

Density Training Zone 1:
Pull-ups = 4 + 4 + 4 + 4 + 4 + 4 + 4 + 4 + 4 + 4 = 40 reps
Push-ups = 10 + 10 + 10 + 6 + 6 + 8 = 50 reps
This was very hard. I am damn proud for nailing those 40 reps on pull-ups. Not all sets were super-setted though.... 

Density Training Zone 2:
Straight Arm Lat Pull-downs = 40 lbs x 12 reps x 3 sets
Floor Skull Crushers = 60 lbs x 8 reps x 3 sets
God I hate arm work....

Videos:

Nothing special to record...

Overall Impression:

Gonna be weighing myself to check on progress in a few days....Minor changes FTW.

M7 W1 Squat Day

Spring 2009 Training
Mesocycle 7 - Week 1
Squat Day

Beginning Thoughts:

Felt good going in today...

Workout:

Pistol Squats:
Practice

Back Squats:
315 lbs x 1 rep
335 lbs x 1 rep
355 lbs x 1 rep
335 lbs x 1 rep
345 lbs x FAIL
I felt very comfortable in the hole. Strange...345 was a bitch. I am gonna do more squat work next time. 

Density Training @ 15 minutes:
Glute Ham Raises = BW x 7 reps x 4 sets
Cable Wood Chops = 27.5 lbs x 15 reps x 5 sets

Videos:

Back Squats: 

Overall Impression:

I hope everyone's had a good weekend. Good luck for next week everyone 

M7 W1 Extra Workout

Spring 2009 Training
Mesocycle 7 - Week 1
Extra Workout

Beginning Thoughts:

Tired as hell going into the workout today...

Workout:

Pistols:
Practice
I managed to get a few reps with my left leg. However, I did also manage to do a few "paused" reps with my right leg. 

Pull-ups:
BW x 5 reps x 4 sets

Videos:

Nothing special for today.

Overall Impression:

I hope everyone's having a good weekend.

M7 W1 Deadlift Day

Spring 2009 Training
Mesocycle 7 - Week 1
Deadlift Day

Beginning Thoughts:

I did not feel like going to the gym today. I've been a bit under the weather and yesterday I was being extremely lethargic to go lift weights...But, I dragged myself to the gym in any case.

Workout:

Banded Deadlifts using the Red Band Double Looped for Doubles:
135 lbs
155 lbs
155 lbs
155 lbs
135 lbs
135 lbs
I originally took 225 lbs and thought I could knock out reps with that. Wow...What a huge underestimation of the power of the bands! Even 135 lbs was hard to lockout at the top. I don't think I managed to completely lock out even a single rep with 155 lbs (any of the sets) but I tried damn hard to do so. I think yesterday was a "shock" just to handle that weight. I think next week I will perfect 135 and nail it. 

Deadlifts:
335 lbs x 3 reps
375 lbs x 2 reps
410 lbs x 1 rep
425 lbs x 1 rep
The problem with doing regular Deadlifts after the band work is that it becomes so much harder to get the weight off the floor. 335 felt like a shit ton of weight for me. I think I need to change my warm-up method. I warm-up (after mobility work, etc) by doing regular deadlifts first acclimating the weight till I hit 355. Then, I strip all that weight and add the bands and I do the work sets. I think this is bad. I should just warm-up till 225 and then just add in the bands and after the band work I should do a bit more acclimation work. But the problem with this is that after band work my back is like a spring, so when I am doing Deadlifts, once I go past my knees the weight just flies up. If I spend too much time acclimating after the band work, I might lose this "power". 

Density Training @ 15 minutes:
Reverse Lunges = 65 lbs x 6 reps x 3 sets
Plate Pinches = 25 lbs x 20 seconds x 3 sets
Dragon Fly Sit-ups = BW x 6 reps x 4 sets
This was mentally hard to get done for sure.

Videos:

Banded Deadlifts & Deadlifts:

Overall Impression:

I hope everyone has had a good week. Thanks for reading and have a good weekend y'all! 

M6 W4 Extra Workout

Spring 2009 Training
Mesocycle 6 - Week 4
Extra Workout

Beginning Thoughts:

Pistols are a lot harder to master than I could've ever expected...

Workout:

Pistols:
Practice
Finally managed to get a few full ROM reps with my left leg. 

Dumbbell Windmills:
7.5 lbs x 12 reps x 6 sets

Pull-ups:
BW x 5 reps x 3 sets

Videos:

Marcus's Overhead Squats & My Pistol Squats:

Overall Impression:

Time to heal and prepare for the next Deadlift Workout.

M6 W4 Squat Day

Spring 2009 Training
Mesocycle 6 - Week 4
Squat Day

Beginning Thoughts:

Last night's workout....I really did NOT feel like going to the gym at the time. I think I may be a bit ill but I'm not sure....It's probably just lack of sleep.

Workout:

Cable Wood Chops:
27.5 lbs x 12 reps x 3 sets

SSB Box Squats:
335 lbs x 1 rep
355 lbs x 1 rep
375 lbs x 1 rep
395 lbs x 1 rep
Very tiring

Rack Deadlifts:
335 lbs x 5 reps x 2 sets

Cable Wood Chops:
27.5 lbs x 12 reps x 4 sets

Videos:

Box Squats: 

Overall Impression:

Good stuff. I have to really get my sleep sorted out.

M6 W4 Deadlift Day

Spring 2009 Training
Mesocycle 6 - Week 4
Deadlift Day

Beginning Thoughts:

I think my diet has been sort of stupid for the last few days...

Workout:

Medicine Ball Twists:
15 lbs x 10 reps x 3 sets

Deficit Deadlifts:
355 lbs x 2 reps
365 lbs x 2 reps
375 lbs x 2 reps
405 lbs x 2 reps
385 lbs x 2 reps
I got the 405 thanks to this AWESOME powerlifter I met called Lucas. More on him later....

Pistols:
Did some practice. Almost got 2 on my left leg. Body was kinda burned after deads though.

Pull-ups:
BW x 5 reps x 2 sets

Medicine Ball Twists:
15 lbs x 10 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Lucas. So I am still on Spring Break in Dallas and I went to work out at LA Fitness. Well, I was doing deads and this skinny tall bald dude asked me if he could work in. Ofcourse I obliged. Well, it turns out this "skinny" guy weighs 198 lbs, is a professional Powerlifter, competes in the 198 lbs weightclass in the USAPL, APF and WABDL. What's even more impressive is that he lifts raw and his total is (right now) 700/505/650. His "team" trains at Gold's Gym and they are all going to be at the Ronnie Coleman Classic in Arlington next month. I was very curious and I had a long conversation with him about training, etc...very down to earth and humble guy. I think what impressed me the most was his positive attitude. 

When I was doing Deficits, I was unracking 375 and thinking of doing 385. He stopped me and told me to load the bar to 405. I was skeptical and told him that I wouldn't be able to do it. He smiled and said "don't worry. Don't think about the weight. I'm right here. You'll get it." I think because of his confidence in me, I was able to nail that 405. 

In any case: it was a real pleasure talking to Lucas and I learnt a lot. I told him how lucky I was to have someone take me under his wing even though its online only (Eric) but he was very understanding and I spoke with him about how I train with my mesocycles and key lifts, etc. It was really nice of him to entertain a gym rat like me with barely even half his total and be so humble and down to earth about it. He gave me tips on how to get sponsored if I ever decide to do this professionally, he told me to surround myself with positive people - forming a team at my university and how to go about it. It was just great to learn so much from him. I hope Lucas performs well at the Ronnie Coleman Classic next month. Too bad I won't be here otherwise I'd go. 

In all: it was an awesome experience talking to Lucas and absorbing his wisdom.

M6 W3 Extra Workout

Spring 2009 Training
Mesocycle 6 - Week 3
Extra Workout

Beginning Thoughts:

I was determined to get pistols right this time.

Workout:

Pistols:
Practice
Finally managed to get a few full ROM reps with my left leg. 

Pull-ups:
BW x 5 reps x 5 sets

Dragonfly Sit-ups:
BW x 10 reps x 3 sets

Videos:

Paul's 300 lbs Bench Press, Marcus's 75 lbs Overhead Squats & Me doing Pistol Squats:

Overall Impression:

Time to rest 

M6 W3 Squat Day

Spring 2009 Training
Mesocycle 6 - Week 3
Squat Day

Beginning Thoughts:

Spring break is awesome...LA Fitness did not have a box or an SSB bar. So, I had to improvise and do something different which turned out to be quite productive.

Workout:

Cable Wood Chops:
25 lbs x 12 reps x 3 sets

Anderson Front Squat Singles:
225 lbs
235 lbs
245 lbs
255 lbs
265 lbs
275 lbs
285 lbs
The squat rack I used had a long walkout and that really took a lot out of me.

Romanian Deadlifts:
225 lbs x 10 reps x 3 sets

Cable Wood Chops:
25 lbs x 12 reps x 4 sets

Videos:

Paul Deadlifting, Me Squatting and Marcus Squatting too: 

Overall Impression:

Tomorrow is a relatively chilled day. Just some Pistols which I plan on doing in the house itself. I'll take some vids. 

I hope everyone is having a good weekend 

M6 W3 Press Day

Spring 2009 Training
Mesocycle 6 - Week 3
Press Day

Beginning Thoughts:

I am on spring break in Dallas....Went to LA Fitness and worked out.

Workout:

Pallof Press:
27.5 lbs x 12 reps x 3 sets

Banded Bench Press:
135 lbs x 6 reps
155 lbs x 3 reps
165 lbs x 3 reps x 3 sets
175 lbs x 3 reps
185 lbs x 2 reps

Bench Press:
225 lbs x 1 rep
My shoulders were feeling weird. I think the banded work really irritates them. 

Special Bar Pull-ups:
BW x 5 reps x 8 sets

Push-ups:
BW x 15 reps x 3 sets

Facepulls:
100 x 10 reps x 3 sets

Pallof Press:
27.5 lbs x 12 reps x 3 sets

Videos:

Nothing special to record...

Overall Impression:

I hope everyone's having a good weekend 

M6 W3 Deadlift Day

Spring 2009 Training
Mesocycle 6 - Week 3
Deadlift Day

Beginning Thoughts:

Spring break starts today and I had 2 exams yesterday so today's workout was very early in the morning. Early as in 8 am. I hate working out this early in the morning. I am as agile as a hippopotamus on a trampoline.

Workout:

Medicine Ball Twists:
15 lbs x 10 reps x 3 sets

Deficit Deadlifts:
355 lbs x 3 reps
365 lbs x 3 reps
375 lbs x 3 reps
365 lbs x 3 reps
Exact repeat of Week 1 in terms of weights plus a bonus of terrible lifting technique. I was so out of my groove.....Meh.

Pistols:
Did some practice. Almost got 2 on my leg leg. 

Pull-ups:
BW x 5 reps x 2 sets

Medicine Ball Twists:
15 lbs x 10 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

I realized why I hate working out early in the morning. Right after my deadlift sets I went and threw up a massive amount of bile juice. Ugh...nasty stuff. I haven't puked in a long time...Almost over a year. I guess my protein shake and oatmeal didn't really help then.

M6 W2 Extra Workout

Spring 2009 Training
Mesocycle 6 - Week 2
Extra Workout

Beginning Thoughts:

I was feeling pretty amped about this workout...

Workout:

Overhead Squats:
135 lbs x 3 reps x 3 sets
My accident from last week still played mind games on me....I think on the third set I took too wide a stance and strained something on my left leg near my groin (I dunno what the muscle is called). I think I may need to cut back on my heavy SSB Squats if I want to continue my Pistols...

Dumbbell Windmills:
12.5 lbs x 12 reps x 3 sets
The strain hurt a little bit...

Unilateral Squats:
I got some vids of these....

Videos:

Overhead Squats & Pistols: 

Overall Impression:

Next two days are rest days...I hope the groin area heals up...

M6 W2 Squat Day

Spring 2009 Training
Mesocycle 6 - Week 2
Squat Day

Beginning Thoughts:

This is today's workout...I wasn't feeling very into working out....Kinda wanted to skip lol..

Workout:

Cable Wood Chops:
17.5 lbs x 12 reps x 3 sets

SSB Box Squats:
335 lbs x 2 reps x 2 sets
355 lbs x 1 rep x 2 sets
Damn these were heavy as shit to move!

Rack Deadlifts:
315 lbs x 5 reps
335 lbs x 5 reps
365 lbs x 5 reps
385 lbs x 5 reps

Unilateral RDLs:
45 lbs x 7 reps x 2 sets
65 lbs x 7 reps x 2 sets

Cable Wood Chops:
22.5 lbs x 12 reps x 3 sets

Videos:

SSB Box Squats & Rack Deadlifts: 

Overall Impression:

Very tiring...those SSB Squats are hard....Throws me WAY off my groove. I hope the carry over is worth it.

M6 W2 Press Day

Spring 2009 Training
Mesocycle 6 - Week 2
Press Day

Beginning Thoughts:

This is Saturday's workout...

Workout:

Pallof Press:
27.5 lbs x 12 reps x 3 sets

Banded Bench Press:
135 lbs x 3 reps
155 lbs x 3 reps
165 lbs x 3 reps
175 lbs x 2 reps

Bench Press:
205 lbs x 2 reps
225 lbs x 2 reps
240 lbs x 1 rep
The set with 240 lbs was BARELY a hit. Today was just a good day...

Special Bar Pull-ups:
BW x 4 reps x 8 sets
BW + 20 lbs x 2 reps x 4 sets
A total of 40 reps on Pull-ups = Awesomeness 

Push-ups:
BW x 10 reps x 5 sets

Facepulls:
100 x 10 reps x 3 sets

Pallof Press:
27.5 lbs x 12 reps x 3 sets

Videos:

Nothing worth it although I wish I had taken a clip of the 240 bench....

Overall Impression:

I am descending WAY too slowly on the bench press. It's causing me to burn out very quickly on the way up. Sucks.