M12 W4 Extra Workout

Summer 2009 Training
Mesocycle 12 - Week 4
Extra Workout

Beginning Thoughts:

I helped my gf learn Deadlifts, OH Squats and a bunch of other exercises today so this is what I got in during her workout...

Workout:

Pull-ups:
BW x 5 reps x 10 sets

Unilateral Dumbbell Press (Standing):
70 lbs x 3 reps

Videos:

None

Overall Impression:

The gf managed to Deadifts 115x2 @ 105 which is pretty impressive. She also did a bunch of OH Squats with the broomstick. Here is what she did:

1.) OH Squats = broomstick x 5 reps x 4 sets
2.) Deadlifts = 95 lbs x 2 reps x 4 sets, 115 lbs x 2 reps
3.) Assisted Pull-ups = Red + Blue bands x 3 reps x 3 sets
4.) Unilateral Standing Shoulder Press = 12.5 lbs x 5 reps x 2 sets
5.) Shrugs = 15 lbs x 12 reps x 3 sets
6.) Lying Leg Raises = BW x 11 reps x 3 sets

This is her second time in the gym.....

I hope everyone's having a good weekend. Tomorrow is Squat Day for me.

M12 W4 Pistol Squat Day

Summer 2009 Training
Mesocycle 12 - Week 4
Pistol Squat Day

Beginning Thoughts:

I wanted to experiment with some core training exercises today...

Workout:

Pistol Squats:
5 reps x 5 sets
I spent time trying to hone in working with the 10 lbs dumbbells. I think I got my form down. One particular thing which helped me was pausing at the bottom of a few of the reps and just sitting there balancing myself and getting adjusted to the weight. No vids for this though.....

Farmers Walks:
105 lbs x 4 trips
I don't know how much I walked but I am gonna stick to the weight and try to improve my grip strength.

Renegade Rows:
20 lbs x 7 reps x 3 sets
I think I did them better today and this was very hard.

Side Plank Cable Rows:
12.5 lbs x 30 seconds
17.5 lbs x 30 seconds
27.5 lbs x 30 seconds
What an awesome new exercise for me to play with...

Videos:

None

Overall Impression:

Fun workout. I love farmers walks

M12 W4 Press Day

Fall 2009 Training
Mesocycle 12 - Week 4
Press Day

Beginning Thoughts:

I did an hour of swing dancing before this.....

Workout:

Military Press:
145 lbs x 3 reps x 6 sets
I have become kinda stagnant with this exercise so I am gonna try to do some linear programming. Every week I'll be adding 5 lbs to the bar. I am sure in 4-5 weeks I'll be back to hitting 185 overall.

Dumbbell Rows:
90 lbs x 5 reps
95 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 3 reps
100 lbs x 12 reps
This was super-hard. I got a massive cramp during the 100x12 set. I got all the videos up.

Zottman Curls:
30 lbs x 15 reps

Tricep Pullovers:
65 lbs x 15 reps

Planks:
BW x 50 seconds x 3 sets
I am getting bored of core training.

Videos:

Dumbbell Rows and Tricep Pullovers:

Overall Impression:

I think I am gonna go in tomorrow and do some grip and core training. Simple stuff.

M12 W4 Deadlift Day

Fall 2009 Training
Mesocycle 12 - Week 4
Deadlift Day

Beginning Thoughts:

I felt kinda meh going into the workout....

Workout:

Deadlifts:
385 lbs x 6 reps
385 lbs x 6 reps
385 lbs x 5 reps
This was very difficult for me. I took like a 15 minute break between sets here.....and boy did I need the rest. I was so tempted to throw up after set 3 but I controlled the urge and lay down for 20 minutes lol....

Videos:

Deadlifts:

Overall Impression:

I am happy with this workout. Over the last 8 weeks I have done some solid training with Deadlifts. Just incase anyone is interested, here's a quick summary:

I spent the first week doing 8-10 singles with 385 lbs (90% of my 1RM). Week 2 involved me doing 6-8 doubles with 385. Week 3 involved me doing 5-7 triples. Week 4 was me doing 2 sets to failure with 385 (I got 6 reps and 4 reps). This basically sums up Mesocycle 11:
Week 1 = 385 lbs x 1 rep x 10 sets, 415 lbs x 1 rep
Week 2 = 385 lbs x 2 reps x 8 sets, 415 lbs x 1 rep
Week 3 = 385 lbs x 3 reps x 4 sets, 385 lbs x 2 reps x 2 sets, 415 lbs x 1 rep
Week 4 = 385 lbs x 6 reps, 385 lbs x 4 reps

Now, what have I done this month? The basic breakdown of this month goes like this:
Week 1 = 385 lbs x 5 reps x 3 sets = 15 reps
Week 2 = 385 lbs x 6 reps x 2 sets = 12 reps
Week 3 = 385 lbs x 6 reps, 5 reps, 4 reps = 15 reps
Week 4 = 385 lbs x 6 reps, 6 reps, 5 reps = 17 reps
The idea of this month was to play around with 385 lbs for reps.

This article here should help summarize what I have been doing: consolidating my strength gains: Strength Consolidation by Eric Troy.

I also think that this article regarding progression can be helpful to a lot of people. It is just thinking about progression from a different perspective: Single Double and Triple Progression.

I hope everyone is having a good week. My training week just begins.

Have a good weekend and thanks for reading

M12 W3 Pistol Squat Day

Summer 2009 Training
Mesocycle 12 - Week 3
Pistol Squat Day

Beginning Thoughts:

I am not currently in San Antonio....I'm in Dallas with some friends. We decided to hit the gym yesterday and all I got in was this. Unfortunately, no videos this workout because I forgot to pack my camera.

Workout:

Pistol Squats:
6 + 7 + 10 + 7 = 30 reps
Good stuff.

Pull-ups:
Skipped

Renegade Rows:
30 lbs x 10 reps x 3 sets

Videos:

None

Overall Impression:

Decent session. The most I've ever done on Pistol Squats though...

M12 W3 Press Day

Fall 2009 Training
Mesocycle 12 - Week 3
Press Day

Beginning Thoughts:

I might be going to Dallas this weekend so I decided to workout today...

Workout:

Military Press:
135 lbs x 6 reps
155 lbs x 3 reps x 3 sets
Everything was smooth and relatively easy.

Dumbbell Rows:
80 lbs x 5 reps
85 lbs x 5 reps
90 lbs x 5 reps
95 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 2 reps
This was a hella lot of fun!

Banded Shrugs:
Blue x 15 reps x 3 sets

Renegade Rows:
30 lbs x 10 reps x 4 sets
I always thought these were really easy and stupid but I am truly humbled by this exercise.

Seated Dumbbell Curls:
35 lbs x 8 reps

Rope Pushdowns:
62.5 lbs x 10 reps

Videos:

Way too many people in the gym to be able to actually record anything.

Overall Impression:

I'm gonna weigh myself sometime this weekend. 3-4 weeks ago I weighed in at 185 lbs...I want to remain in the 185-187 lbs range so it's time I go monitor myself.

Tonight is cheat night with the diet though...Indian food FTW!!!

I hope everyone has a good weekend. Thanks for reading!

M12 W3 Deadlift Day

Fall 2009 Training
Mesocycle 12 - Week 3
Deadlift Day

Beginning Thoughts:

It's only 1 week since school's begun and I'm already swamped with work....Who said Senior Year was gonna be a breeze?

Workout:

Deadlifts:
385 lbs x 6 reps
385 lbs x 5 reps
385 lbs x 4 reps
I should've rested more. Needless to say, I was wiped out. Good news is that I did not throw up. So thats an improvement right there!

Hanging Air Kicks:
BW x 12 reps x 3 sets

Cable Crunches:
80 lbs x 10 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Very tiring. I think I'll do my Press workout tomorrow....let's see....

M12 W2 Pistol Squat Day

Summer 2009 Training
Mesocycle 12 - Week 2
Pistol Squat Day

Beginning Thoughts:

Went in feeling kinda meh...

Workout:

Pistol Squats:
6 reps x 4 sets
In Bombay I was using these 4 kgs dumbbells. Out here, there are only 2 dumbbells 10 lbs and 7.6 lbs. I tried the 7.5 lbs and it felt too light and I kept losing balance. So I used 10 lbs for the 4 sets. But, my form was crappy because I am not used to such a heavy weight. Next week I am gonna take 7.5 lbs and try to get the reps in. I'd rather use a lighter weight than rely on something so heavy it puts me off balance every time.

Pull-ups:
BW + 10 lbs x 5 reps x 3 sets
BW + 30 lbs x 3 reps x 2 sets
Keeping it really light and easy today.

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

Pallof Press:
32.5 lbs x 12 reps x 3 sets

Zottman Curls:
25 lbs x 15 reps

Dumbbell Tricep Pullovers:
60 lbs x 15 reps

Videos:

Pistol Squats and last set of Pull-ups:
http://www.youtube.com/watch?v=X8hjkEXxXd4

Overall Impression:

Decent session. This week is gonna be meh overall. Still settling back into school and stuff. I think 2 weeks from now I'll be back to normal.