M15 W3 Squat Day

Fall 2009 Training
Mesocycle 15 - Week 3
Squat Day

Beginning Thoughts:

I cannot believe the weekend is almost over. It literally flew by. Come next week I am going to be cramming for finals...****ing terrible.

So, I had to skip yesterday's planned Press Day so I merged the two workouts together today.

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
315 lbs x Choke
So...I did my 3 sets with 275 which much better control than last time (I'm pretty pleased with that) but when I took the 315, I just couldn't do it. The bar was up against my throat and it literally choked me. I just stood with the bar for like 15 seconds, got extremely light headed and dizzy, saw some sparks and thought I was about to faint and I racked the weight immediately because I started learning backward. This has never happened to me before. Really miserable feeling. I am just waiting to break the 315 barrier lol....Only a matter of time, though. I am sure of it.

Dumbbell Rows:
125 lbs x 3 reps x 3 sets
125 lbs x 6 reps <<-- used straps
I saw 125 lbs DB's and I just had to jump on this. Hahah...

High Cable Rows:
160 lbs x 10 reps x 2 sets
190 lbs x 5 reps
175 lbs x 8 reps
I used this new bar which I've never come across before and I wanted to experiment it with it for a bit. It was awesome.

Farmers Walks:
105 lbs x 1 trip x 6 sets
I was toasted after this. I got 2 clips of this in my video.

Videos:

Front Squats, Dumbbell Rows and Farmers Walks:

Overall Impression:

My next workout will be on Monday night (unless something unexpected turns up). I need to focus more on diet.

I hope y'all had a happy thanksgiving. Good luck for the new week, everyone and thanks for reading!

M15 W3 Deadlift Day

Fall 2009 Training
Mesocycle 15 - Week 3
Deadlift Day

Beginning Thoughts:

Happy Thanksgiving everyone.

I am in Dallas celebrating Thanksgiving with some friends. We decided to hit the gym today early in the morning. I hadn't eaten anything all I was sipping on during my workout was 2 scoops of whey and 2 scoops of dextrose.

As I mentioned last week, this week is gonna mark the first of a small singles cycle. If you need any info on singles training, please give this a read: The Singles Scene by Eric Troy and Joe Weir.

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
435 lbs x 1 rep (96%)
415 lbs x 1 rep (91%)
415 lbs x 3 reps (91%)
I got carried away by the last set...I didn't go quite to failure though. My calluses got ripped out in 435 and I lost all drive so I got frustrated with this weight and decided to crank out 3 reps.

Renegade Rows:
35 lbs x 7 reps
45 lbs x 7 reps x 2 sets

Pallof Press:
42.5 lbs x 12 reps x 3 sets

Cable Wood Chops:
35 lbs x 12 reps x 2 sets

Videos:

Deadlifts and Core Training:

Overall Impression:

I haven't been as consistent as I would like to be this month of November. Hopefully things will improve down the line.

I hope everyone's having a great Thanksgiving! Thank you for reading, guys & gals!

M15 W2 Press Day

Fall 2009 Training
Mesocycle 15 - Week 2
Press Day

Beginning Thoughts:

I was supposed to do Military Presses today but I wasn't feeling it.

Workout:

Dips:
BW x 5 reps
BW + 10 lbs x 5 reps
BW + 20 lbs x 5 reps
BW + 30 lbs x 5 reps
BW + 40 lbs x 5 reps
BW + 50 lbs x 3 reps

Dumbbell Rows:
120 lbs x 3 reps x 3 sets
120 lbs x 5 reps
I went all out on that last set..

High Cable Rows:
160 lbs x 9 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets

Videos:

Press and Rows:


My boy Paul doing Military Press and Rows:

Overall Impression:

Good workout. I cannot wait for Thanksgiving. This semester has gone by so fast. Very soon it's gonna be May and I'll be graduating college.

M15 W2 Squat Day

Fall 2009 Training
Mesocycle 15 - Week 2
Squat Day

Beginning Thoughts:

So...it's been 5 days since my last journal update. Last week was one of the worst weeks of my life. I was swamped with school work and I didn't get more than 3 hours of sleep each night.

I am going to be starting a new singles cycle for Deadlifts (more on that later) come next Thursday so this week's Deadlift workout was going to be very light. Since I hadn't been sleeping well (or at all) I decided to skip it. I went in yesterday and did a squat session though. Today's gonna be a press day and tomorrow I'll focus on pistol squats. Thats the plan so far.

If any of y'all are interested, my next Deadlift cycle of singles can be found out here: The Singles Scene. I will be starting this come next Thursday (on Thanksgiving Day).

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
295 lbs x 1 rep
Decent work.

SSB Squats:
335 lbs x 3 reps x 3 sets
This felt SOOO heavy..

Unilateral RDLs:
40 lbs x 5 reps x 2 sets

Farmers Walks:
105 lbs x 2 trips x 3 sets
Each trip is 25 feet. So each set was 50 feet. And 3 sets made it 150 feet total. I am underestimating these values though.

Weird Ab Exercise:
BW x 6 reps x 2 sets
I really need to come up with a name for this exercise.

Videos:

Unlike last week, I did NOT forget my camera. Here's my squat session:

Overall Impression:

I am eating right and sleeping well for the last 3 days. I did eat decently inspite of having a terrible week though.

I hope y'all are having a good weekend. Thanks for reading!

M15 W1 Squat Day

Fall 2009 Training
Mesocycle 15 - Week 1
Squat Day

Beginning Thoughts:

I am kinda overwhelmed with school work....

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets

SSB Squats:
295 lbs x 3 reps
335 lbs x 1 rep
295 lbs x 3 reps x 3 sets
365 lbs x 1 rep
Getting into it...

Unilateral RDLs:
40 lbs x 5 reps x 2 sets

Farmers Walks:
105 lbs x 2 trips x 2 sets

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets

Videos:

Forgot my camera...Really stupid of me.

Overall Impression:

I am beginning to like squatting again so thats good.

Have a good week ahead, everyone

M15 W1 Press Day

Fall 2009 Training
Mesocycle 15 - Week 1
Press Day

Beginning Thoughts:

SI have decided to alternate Military Press and Bench Press from here on out. This week I started it off with Bench Press. Next week I will do Military Press and so on and so forth. I am keeping a simple linear progression scheme of 5x3 and my base weights for Bench is gonna be 185 and for Military is gonna be 160. After 5x3, I plan on hitting one or two slightly heavier sets just for kicks.

Workout:

Bench Press:
185 lbs x 3 reps x 5 sets
225 lbs x 1 rep

Dumbbell Rows:
120 lbs x 2 reps x 3 sets

High Cable Rows:
160 lbs x 8 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets

Videos:

Press and Rows:


My boy Didier hit a 365 Deadlift which is a new PR @ 140 lbs BW:

Overall Impression:

I am swamped with school work this week. I have 3 exams in a row from Tuesday - Thursday. So I am gonna be missing my Pistol Squat workout but I will hit the gym tonight for Squat Day.

I hope everyone's had a good weekend so far and thanks for reading!

M15 W1 Deadlift Day

Fall 2009 Training
Mesocycle 15 - Week 1
Deadlift Day

Beginning Thoughts:

This week has been hellish for my school-wise. I managed to only get one sandwich in yesterday before this workout.

Workout:

Deadlifts:
405 lbs x 3 reps
415 lbs x 3 reps
425 lbs x 3 reps
435 lbs x 1 rep
455 lbs x 1 rep

Weird Ab Exercise:
BW x 4 reps x 4 sets

Videos:

Deadlifts:

Overall Impression:

Good session. I ate like a pig after this workout though...Taco C all the way lol....

M14 W4 Pistol Squat Day

Fall 2009 Training
Mesocycle 14 - Week 4
Pistol Squat Day

Beginning Thoughts:

I have never been this sore...My thighs are hurting like none other.

Workout:

Pistol Squats:
3 + 3 + 3 = 9 reps
Difficult as hell

Pull-ups:
BW x 5 reps x 3 sets
BW + 20 lbs x 5 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 2 reps
Total Reps = 25

Barbell Rows:
165 lbs x 3 reps x 3 sets

Cable Rows:
160 lbs x 5 reps
180 lbs x 5 reps
200 lbs x 5 reps
220 lbs x 5 reps
This was really really hard and 220 was almost impossible.

Videos:

Forgot my camera.

Overall Impression:

Time to rest up.

M14 W4 Squat Day

Fall 2009 Training
Mesocycle 14 - Week 4
Squat Day

Beginning Thoughts:

I skipped Press Day yesterday...so I'm gonna throw in my rows tomorrow. Diet has been pretty solid these last few days.

Workout:

Overhead Squats:
155 lbs x 3 reps
165 lbs x 1 rep
165 lbs x 1 rep
175 lbs x 1 rep

Back Squats:
300 lbs x 3 reps x 3 sets
315 lbs x 3 reps
275 lbs x 5 reps

Front Box Squats:
225 lbs x 4 reps
255 lbs x 1 rep
275 lbs x 1 rep

Farmers Walks:
105 lbs x 2 trips x 2 sets

Lat Pulldown Crunches:
100 lbs x 6 reps x 2 sets

Pallof Press:
47.5 lbs x 12 reps x 2 sets

Videos:

All Squats:

Overall Impression:

I am falling into love with Squats again. Yay!!!

M14 W4 Deadlift Day

Fall 2009 Training
Mesocycle 14 - Week 4
Deadlift Day

Beginning Thoughts:

So...my hellish school week is over for another 8 days or so..LOL...

I did workout last Friday but I didn't bother updating my journal. I managed to hit a Military Press of 185 lbs weighing in at 190 lbs. Very cool. I have the video up since last Friday so I'll post it later in the workout...

Today was a long long day and I was tired and it was pretty hard to focus. Also, with all the school work my diet has gone very bad and I've been in too large of a deficit over the last 4-5 days.

Workout:

Deadlifts:
405 lbs x 3 reps
415 lbs x 3 reps
425 lbs x 2 reps
425 lbs x 1 rep
435 lbs x 1 rep
415 lbs x 1 rep
My ass jiggled like none other on that 435...I was so out of it by the time I came to 435...Really sad. I'm damn frustrated with this workout..

Weird Ab Exercise:
BW x 3 reps x 4 sets
Ever tried farting upside down? It's a weird feeling....I did that on Set 1.

Videos:

Deadlifts:


Last Week's Military Press:

Overall Impression:

Time to get back on the horse and focus on training....No more skipping and hopefully my motivation will return in a bit...