M16 W3 Squat Day

Fall 2009 Training
Mesocycle 16 - Week 3
Squat Day

Beginning Thoughts:

This is last night's workout. Kanishk and I decided to hit the gym together. We also realized that over the last 4 months Kanishk has gone from weighing 265 lbs to 235 lbs @ 5'7. Kudos to him.

Workout:

Overhead Squats:
135 lbs x 3 reps
155 bs x 3 reps x 3 sets
Decent stuff. I almost lost the bar a couple of times but made quick recoveries.

Front Squats:
225 lbs x 7 reps
255 lbs x 2 reps x 2 sets
Several things to note here. For the past 3 weeks I have been training in the 225-275 lbs range for Front Squats when my max is 295. I've also managed to hit 295 just prior to this cycle and consistently for several weeks. However, this cannot be credited to my technique: I have none. I have been hitting these weights pure brute strength. And that is not good. Now, there are several things limiting me here: Firstly, I keeping squatting back when I should be squatting down. Secondly: the cross grip I use is bad because it gives me zero stability. The bar is always rolling off. SO, I am going to go back to the drawing board with this exercise, use MUCH lighter weights and work on pure technique over the next few weeks. I implemented this change after the workout on trying to use an olympic grip and I have a video of me doing that.

Back Squats:
295 lbs x 4 reps
295 lbs x 5 reps
315 lbs x 3 reps

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Front Squat Technique Work:
Practiced a whole bunch of short sets and reps using the clean grip. I had Kanishk's expert advice on all this which made the transition fairly easy. Next week onwards I am going to hit a weight between 155 and 185 and really get my form down 100%.

Zercher Squats:
185 lbs x 3 reps
205 lbs x 3 reps
225 lbs x 3 reps
255 lbs x 3 reps
295 lbs x 1 rep
I have never done this exercise and we only did it because Kanishk was hell bent on trying it out. I have no idea if my form was right or if the bar was at the right spot. If someone could point that out for me it would be swell

Videos:

Overhead Squats, Front Squats, Back Squats, Front Squat Technique Training and Zercher Squats:

Overall Impression:

Diet has been spot on

M16 W3 Press Day

Fall 2009 Training
Mesocycle 16 - Week 3
Press Day

Beginning Thoughts:

This is today's workout.

Workout:

Standing Unilateral Overhead Press:
66 lbs x 5 reps
70.4 lbs x 5 reps
70.4 lbs x 5 reps
74.8 lbs x 3 reps
79.2 lbs x 1 rep
57.2 lbs x 10 reps
I am pretty pleased with myself. Got all of these on video...

Chest Supported Rows:
180 lbs x 3 reps x 2 sets
190 lbs x 3 reps

Pull-ups:
BW x 6 reps
BW x 9 reps
BW x 10 reps
Total Reps = 25

High Cable Rows:
75 kgs x 10 reps x 3 sets

Renegade Rows:
18 kgs x 7 reps x 3 sets

Reverse Wrist Curls:
Some weight x 15 reps x 7 sets with 30 seconds rest in between

Videos:

Unilateral Shoulder Press and Chest Supported Rows:

Overall Impression:

My diet has been spot on today.

M16 W3 Deadlift Day

Fall 2009 Training
Mesocycle 16 - Week 3
Deadlift Day

Beginning Thoughts:

I was in no mood to go train...

Workout:

Deadlifts:
425 lbs x 1 rep x 3 minisets
405 lbs x 1 rep x 5 minisets
425 lbs x 1 rep x 3 minisets
Ok several things to note here. Firstly, I need to desperately eat better. All I had eaten from 8:00 am till 5:00 pm was 500 grams of chicken and 2 scoops of whey. Secondly, I definitely overestimated my abilities here. I was supposed to take my 3RM and knock out 2 clusters of 5 reps each. However, I have never done clusters on Deadlifts before and they whooped my ass. Next time I am going to take 415 and stick to the plan. Lastly, this is a battle of the mind. You have to mentally go through the set.

Side Plank Rows:
Black Band x 30 seconds x 3 sets
Black Band + White Band x 30 seconds x 3 sets

Videos:

Deadlifts:

Overall Impression:

Initially I was pretty disappointed with myself regarding this workout. But then I decided to take this as a learning experience. I've never done clusters before and this gives me something to work towards in the near future.

M16 W2 Pistol Squat Day

Fall 2009 Training
Mesocycle 16 - Week 2
Pistol Squat Day

Beginning Thoughts:

Eating too much ****....I might end up putting on a lot of fat if I'm not careful or if I haven't already. I had a Pizza for the first time in 4 months and I followed that with 2 burgers and a ****load of coke. Awesome.

Workout:

Pistol Squats:
3 + 3 + 3 + = 12 reps
MUCH better form than last week.

Pull-ups:
(BW + 20 lbs x 2 reps x 5 minisets) x 4 sets
Total Reps = 40
This destroyed me. I wasn't gonna do my 4th set but I decided to anyway. I got Cluster Set #4 on record.

Pallof Press:
17.5 kgs x 12 reps
20.0 kgs x 12 reps
22.5 kgs x 12 reps
25.0 kgs x 12 reps

Videos:

Pistol Squats & Pull-ups:

Overall Impression:

I'm gonna eat better tomorrow.

M16 W2 Squat Day

Fall 2009 Training
Mesocycle 16 - Week 2
Squat Day

Beginning Thoughts:

So I arrived at 5 am today. I slept a lot on the plane...

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 4 reps, FAIL on 5th

Front Squats:
225 lbs x 5 reps
255 lbs x 4 reps
265 lbs x 3 reps
Tried to focus on form.

Back Squats:
295 lbs x 5 reps
315 lbs x 5 reps
345 lbs x 1 rep
365 lbs x FAIL because spotter helped my wrists
My goal next week is to get 315x5. That would be AWESOME!

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Weird Ab Exercise:
This exercise is damn hard to do on a Smith Machine. I just did some static holds.

Videos:

Overhead Squats, Front Squats and Back Squats:

Overall Impression:

I had a Pizza today. First time in 4 months. My replacement for Tacos I guess....

M16 W2 Press Day

Fall 2009 Training
Mesocycle 16 - Week 2
Press Day

Beginning Thoughts:

This is yesterday's workout. I leave for Bombay in 20 minutes so I'm gonna me this quick...

Workout:

Incline Close Grip Crazy Bell Bench Press:
155 lbs x 5 reps
175 lbs x 3 reps
195 lbs x 2 reps
215 lbs x FAIL
185 lbs x 2 reps
This was super hard lol...

Dumbbell Rows:
120 lbs x 3 reps x 5 sets

Pull-ups:
BW x 8 reps x 3 sets
Definitely a PR...

Cable Rows:
170 lbs x 10 reps x 3 sets

Weird Ab Exercise:
80 lbs x 6 reps x 3 sets

Videos:

Press, Rows and Abs:

Overall Impression:

Time to go...

M16 W2 Deadlift Day

Fall 2009 Training
Mesocycle 16 - Week 2
Deadlift Day

Beginning Thoughts:

I am finally done with exams. I leave for my hometown Bombay, India come Saturday afternoon. I am not looking forward to spending 20 hours on a freaking plane....I will workout tomorrow (Friday) and then I'll be gone for 2 days that it takes to travel to India. Then once I am home I'll be back online as regularly as always.

Workout:

Deadlifts:
415 lbs x 3 reps
455 lbs x 1 rep
475 lbs x 1 rep
455 lbs x 1 rep
I was supposed to do 3 singles. This is the last week of the Singles Training. Next week I begin clusters.

Videos:

Deadlifts:

Overall Impression:

Diet has been super-gay during these exam weeks. I think I've gained 5 pounds just from eating tacos every night.

One of the cuisines which I really miss when I am home in Bombay is Mexican food. Otherwise, I'm all set to go

I hope everyone's had a good week. Friday is almost here and so is the weekend!

M16 W1 Pistol Squat Day

Fall 2009 Training
Mesocycle 16 - Week 1
Pistol Squat Day

Beginning Thoughts:

This is last night's workout...

Workout:

Pistol Squats:
7 + 4 = 11 reps
Decided to cut this short today. I wasn't feeling it and my legs were too sore for me to control my form properly.

Pull-ups:
(BW + 20 lbs x 2 reps x 5 minisets) x 3 sets
Total Reps = 30
Decided to do a cluster set for this today. I got all 3 sets on video...

Dumbbell Rows:
120 lbs x 4 reps
120 lbs x 2 reps x 3 sets
I absolutely hate it when my calluses hurt like this. It makes lifting VERY hard.

Unilateral Lat Pulldowns:
60 lbs x 8 reps x 3 sets

Lying Dragon Flags:
BW x 7 reps x 3 sets.

Videos:

Pistol Squats & Pull-ups:

Overall Impression:

Nothing special to think about. I need my calluses to heal because they're beginning to really piss me off!