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| Personal Journals discussion on 2011: Deadlifts, Grip and Presses, within the Members Section; Tough as Nails Happy New Year, Everyone! It's a new year and as usual, it's time for a new journal. ... |
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01-01-2011, 01:06 AM
| #1 |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country: 
Gender:   |  2011: Deadlifts, Grip and Presses Tough as Nails Happy New Year, Everyone! It's a new year and as usual, it's time for a new journal. There is only one goal for the 2011: To Stay Injury Free. I am not a bodybuilder. I am not a powerlifter - though I do follow the sport and am a huge fan. I am not a strongman. I am not an olympic weightlifter. I am a Strength Trainee. I just want to get strong and my key lifts at the moment are Deadlifts, Grip Training and Overhead Presses. I don't do "routines". I Train. I follow a template which is subject to change every so often. Saturday - Deadlifts, Barbell Static Holds, Core Training Sunday - Front Squats, Weighted Dips, Weighted Pull-ups and Core Training Tuesday - Gripper Training, Overhead Press and Core Training Wednesday - Weighted Pull-ups, Dumbbell Rows, Plate Pinch Deadlifts (Grip) and Core Training I'm 22 years old @ 5'7. My training videos can be found out here: anuj247 Today is a Saturday and my gym is closed unfortunately so my training for this week will be a little messed up. I will be going in on Sunday to do my Deadlifts. Thank you for reading and I hope y'all have a Happy New Year!  |
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01-01-2011, 01:32 AM
| #2 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:
Gender: |  Benchmark - Start of 2011 I want to keep a track of where I am at right now. My key lifts at the moment are: Deadlifts - 500 Overhead Press - 185 x 3 @ 187 lbs BW Other important lifts: Pistol Squats - 100 Weighted Pull-ups - +75 Front Squats - 315 Overhead Squats - 185 Back Squats - 345 Bench Press - 245 CoC #1 - only right hand Weighted Dips - +70 x 6 I also want to add that I'm a huge supporter of APT Pro Gear |
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01-02-2011, 02:27 AM
| #3 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:
Gender: | DEADLIFT Training - Mesocycle 29 Week 1 Finally hit the gym today....2nd day of the New Year! Deadlift Warm-ups: Mobility Drills 135 x 3 135 x 3 245 x 4 295 x 5 345 x 3 385 x 3 415 x 2 455 x 2 Deadlift Relative Max: 495 Deadlift Consolidation Week 3: 445 x 3 reps x 6 sets This killed me. For those of you not aware of Consolidation work, check this out: Strength Consolidation Pallof Press: 37.5 x 15 x 3 Here is the video: |
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01-03-2011, 12:21 PM
| #4 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:
Gender: | GRIP Training - Mesocycle 29 Week 1 I decided to do something fun today.... CoC #1 Gripper Practice: 2 + 2 + 2 + 2 + 2 = 10 attempts Pinch Grip Dumbbell Deadlifts: 35 x 1 <<-- Forgot to record 30 x 7 35 x 0 30 x 5 30 x 7 Rope Pull-ups: BW x 10 x 4 Suitcase Deadlifts: 115 x 6 135 x 6 155 x 2 <<-- Right Hand 145 x 3 <<-- Left Hand Mobility Drills: Hand Extensions: 2 bands x 25 reps x 3 sets Here is the video: |
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01-04-2011, 06:47 AM
| #5 |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,149
Country: 
Gender: | Cool new format. I like it. As far as gripper training ... how many times a week should I be training using my Coc? I'm following a 5/3/1 right now which hits 4 big lifts once a week each. I see you're doing one CoC day, a pinch grip day, as well as deadlift day. IW |
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01-04-2011, 11:03 AM
| #6 | |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
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Gender: | Quote:
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01-04-2011, 11:10 AM
| #7 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:
Gender: | PRESS Training - Mesocycle 29 Week 1 Last workout of the week. Next update will most likely be on Saturday. Bench Press: 205 x 5 225 x 3 225 x 2 225 x 1 185 x 8 I dunno what came over me to do this retarded exercise....I really need to work on my technique. I am unable to hold the bar correctly in my hands. Weighted Pull-ups: +35 x 6 +45 x 4 +55 x 3 +55 x 3 +45 x 4 BW x 15 Cable Woodchops: 80 x 15 x 4 Cable Rows: 100 x 10 x 2 Decent stuff.. Video: |
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01-08-2011, 12:53 PM
| #8 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:
Gender: | DEADLIFT Training - Mesocycle 29 Week 2 Second week...I have to travel for work a bit this week so my training might be interrupted once again...I'm gonna experiment a little bit as well. Deadlift Warm-ups: Mobility Drills 135 x 3 135 x 4 245 x 4 295 x 5 345 x 3 385 x 3 415 x 2 Deadlift Consolidation Cycle Week 4: 445 x 4 445 x 4 445 x 4 For those of you who want to know what the Consolidation Cycle is, click here: Strength Consolidation. I am going to use this 445 x 4 x 3 as a base for the next few weeks in which I hope to incorporate the principles of SDT Progression. Static Holds for Grip Training: 275 x 10 seconds 315 x 9 seconds 365 x 10 seconds 405 x 0 385 x 0 365 x 3 seconds Wow...quite a bit of strangeness. Front Planks: BW x 90s x 3 Hand Extensions: 2 bands x 25 x 3 Video: |
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01-09-2011, 09:14 AM
| #9 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:
Gender: | SQUAT Training - Mesocycle 29 Week 2 Today's training...Decided to do the 4-Squat workout... Overhead Squats: 135 x 4 155 x 4 I'm doing these after a long long time...wow... Front Squats: 255 x 3 275 x 2 285 x 2 Back Squats: 285 x 5 315 x 2 325 x 1 Anderson Half Squats: 325 x 1 325 x 2 Pull-ups: 13 + 12 = 25 reps Video: |
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01-12-2011, 12:41 PM
| #10 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:
Gender: | PRESS Training - Mesocycle 29 Week 2 Last night's training Gripper Training: Walmart Gripper x 5 reps x 2 sets HG 150 x 2 reps x 2 sets CoC #1: 3 + 2 + 2 + 3 = 10 attempts HG 150 x 8 reps Left hand sucks... Overhead Press: 165 x 4 185 x 2 185 x 2 185 x 2 Weighted Pull-ups: +45 x 5 +45 x 5 +45 x 5 BW x 15 Total = 30 reps Suitcase Deadlifts: 135 x 8 Hand Extensions: 2 bands x 25 x 3 Video: |
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