M13 W2 Conditioning Day

Fall 2009 Training
Mesocycle 13 - Week 2
Conditioning Day

Beginning Thoughts:

This was Monday night's workout...

Workout:

Lower Body Circuit done for 3 rounds:
Renegade Rows = 30 lbs x 10 reps
Pistol Squats = 3 reps
Side Plank Rows = Black Band x 30 seconds
Spiderman Walks = BW x 10 reps
Ab Roller = BW x 15 reps

Videos:

Rounds #2 and #3:

Overall Impression:

I am gonna do this sort of conditioning training once every 2-3 weeks. The rest of the time this workout is gonna involve some Pistol Squats and Core Training...

I am enjoying my off day right now. I think after going to the gym for 5 days a week I need to break because I begin to loathe the gym.

M13 W2 Back Workout

Fall 2009 Training
Mesocycle 13 - Week 2
Back Workout

Beginning Thoughts:

Went in without having eaten anything.

Workout:

Medley Round #1:
Pull-ups = BW x 6 reps
Barbell Rows = 135 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Medley Round #2 and #3:
Pull-ups = BW + 20 lbs x 5 reps
Barbell Rows = 155 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Medley Rounds #4 and #5:
Pull-ups = BW + 30 lbs x 3 reps
Barbell Rows = 185 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Videos:

Nothing Special..

Overall Impression:

Helped my gf workout. She did @ 105 lbs:
Overhead Squats = 20 lbs x 2 reps x 3 sets
Deadlifts = 95 lbs x 3 reps x 4 sets
Romanian Deadlifts = 55 lbs x 6 reps x 2 sets
Inverted Rows = BW x 7 reps x 2 sets
Pallof Press = 12. 5 lbs x 10 reps x 3 sets
Cable Pull-Throughs = 30 lbs x 8 reps x 3 sets

I hope everyone's having a good weekend! Thanks for reading!

M13 W2 Squat Day

Fall 2009 Training
Mesocycle 13 - Week 2
Squat Day

Beginning Thoughts:

I have barely been eating any food and I felt very weak yesterday when I went in for this workout.

Workout:

Anderson Front Squat Singles:
135 lbs x 8 reps
185 lbs x 6 reps
225 lbs x 4 reps
240 lbs x 2 reps
I was feeling really out of with this exercise - my hips were too tight and I was having a hard time dripping the bar using that olympic grip - I forgot my wraps so I decided to jump into using 2 of my fingers to grip the bar, but I was having difficulty in executing the lift. So, I decided to dump this exercise and try:

Overhead Squats:
45 lbs x 5 reps
95 lbs x 3 reps
115 lbs x 2 reps x 2 sets
135 lbs x 3 reps
155 lbs x 1 rep x 2 sets
175 lbs x 1 rep
This felt absolutely awesome. I am very pleased with 175 lbs. I weigh like 185 lbs and this is just 10 lbs off my own BW so I am very happy. Sadly, no vids of this because my gym was far too packed yesterday.

Farmers Walks:
105 lbs x 3 trips

Hanging Air Kicks:
BW x 12 reps x 3 sets

Videos:

Too many people at the gym..

Overall Impression:

I am gonna try doing Front Squats again next week. I hope they feel better. I ****ing hate squatting though....I think next mesocycle I am gonna replace Anderson Front Squats with Overhead Squats followed by Back Squats. I kinda want to have an OH Squat with more than my BodyWeight.

M13 W2 Press Day

Fall 2009 Training
Mesocycle 13 - Week 2
Press Day

Beginning Thoughts:

With the calorie deficit that I have been in, I am in deep DOMS today...

Workout:

Military Press:
155 lbs x 3 reps x 6 sets
This was very hard. I am happy though because 5 weeks ago this was my 3x3 max.

Dumbbell Rows:
105 lbs x 5 reps
105 lbs x 6 reos
105 lbs x 7 reps

Hammer Curls:
45 lbs x 9 reps

Cable Pushdowns:
77.5 lbs x 8 reps

Pallof Press:
42.5 lbs x 10 reps x 3 sets

Videos:

Nothing special.

Overall Impression:

I am gonna go have a huge Thai Food dinner tonight.

M13 W2 Deadlift Day

Fall 2009 Training
Mesocycle 13 - Week 2
Deadlift Day

Beginning Thoughts:

I have been having an absolutely terrible week. I got ****tty grades on my exams earlier this week inspite on studying hard for them. I dunno what is worse: not studying and failing or studying and failing. So disappointing...

Workout:

Deadlifts:
395 lbs x 1 rep
385 lbs x 5 reps
400 lbs x 1 rep
390 lbs x 5 reps
405 lbs x 1 rep
395 lbs x 5 reps
410 lbs x 1 rep
Week 2 of Poliquin's 1-6 Program. This was a much better workout than last week, IMO. I tried to use better form this time...I dunno if I succeeded but some of the reps felt really easy while some were total grinders.

Videos:

Deadlifts:

Overall Impression:

Decent workout. Tomorrow is Press Day. I am looking forward to the weekend just to know this week is over. Fcuking miserable week.

On a side note: Mark Rippetoe is a fcuking A-hole. I saw some of his replies on StrengthMill and I swear he comes across as a fcuking stereotypical redneck...for someone who earns like 90% of his book sales from 17 year old gullible kids, he sure has a nasty habit of bashing them...Fcuk Rippetoe...Starting Strength is stupid and Rippetoe's answer to any injury is "**** happens". What a tool!!!

M13 W1 Back Workout

Fall 2009 Training
Mesocycle 13 - Week 1
Back Workout

Beginning Thoughts:

I am nervous for my 3 exams this week....been studying since 9 am today. This workout is done as a medley aka 4 exercises done one after the other with minimal rest periods. After each round, there is a 3-4 minute break after which it begins again.

Workout:

Medley Round #1:
Pull-ups = BW x 6 reps
Barbell Rows = 165 lbs x 5 reps
Lat Pulldowns = 150 lbs x 5 reps
Head Supported Rows = 35 lbs x 10 reps

Medley Round #2:
Pull-ups = BW + 10 lbs x 6 reps
Barbell Rows = 165 lbs x 6 reps
Lat Pulldowns = 150 lbs x 5 reps
Head Supported Rows = 45 lbs x 8 reps

Medley Rounds #3 and #4:
Pull-ups = BW = 30 lbs x 4 reps
Barbell Rows = 185 lbs x 5 reps
Lat Pulldowns = 170 lbs x 5 reps
Head Supported Rows = 55 lbs x 6 reps

Videos:

I forgot my camera..

Overall Impression:

I think I have gained some fat....I am gonna start logging my diet once again. I have shed 25 lbs of weight since January this year. I plan on not gaining that back in one semester. I have begun logging my food today itself. I will have consumed (by the time I sleep) 2,063 Calories with a 700 calorie deficit and a macro breakdown of 49/38/13 in terms of P/F/C. Hopefully I'll do a small bodyrecomp gradually...

M13 W1 Squat Day

Fall 2009 Training
Mesocycle 13 - Week 1
Squat Day

Beginning Thoughts:

Went in today very depleted. All I had eaten the whole day was 2 scoops of whey, 4-5 slices of mozzarella cheese, 10 fish oil tablets and a slice of pizza.

Workout:

Anderson Front Squat Singles:
255 lbs
275 lbs
285 lbs
280 lbs - FAIL
275 lbs
260 lbs
275 lbs
280 lbs
I think this is probably one of the best squat sessions I have had in a long time. My form, IMO, has improved from last week and I think I have gotten my groove back. I was a bit dejected with the 285 fail but I made up for it by hitting so many singles so close to my relative max for today. If any of you want to check out how to plan out your singles, I recommend this article by Eric Troy and Joe Weir: The Singles Scene.

Bar Rollouts:
BW x 12 reps x 4 sets

Videos:

Anderson Front Squat Singles:

Overall Impression:

Gonna rest up tonight, eat and then tomorrow is back day!

I hope everyone's having a good weekend so far. I have some huge exams early next week so this weekend is all about studying and preparing for them.

M13 W1 Press Day

Fall 2009 Training
Mesocycle 13 - Week 1
Press Day

Beginning Thoughts:

My calluses are hurting today....

Workout:

Military Press:
150 lbs x 3 reps x 6 sets
5 more pounds than last week. I want to see if I can get upto 165 doing this.

Dumbbell Rows:
105 lbs x 5 reps x 3 sets

Hammer Curls:
45 lbs x 8 reps

Cable Pushdowns:
72.5 lbs x 10 reps

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
This was incredibly difficult for me.

Videos:

Nothing special.

Overall Impression:

I think I am beginning to get the hang of military presses finally....