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Personal Journals discussion on Beached Whale Chronicles, within the Members Section; Fall 2009 Training Mesocycle 13 - Week 2 Press Day Beginning Thoughts: With the calorie deficit that I have been ...


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Old 09-25-2009, 03:38 PM   #391
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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.

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Old 09-27-2009, 09:01 AM   #392
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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 fucking 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.
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Old 09-27-2009, 01:21 PM   #393
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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!
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Old 09-27-2009, 07:19 PM   #394
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Throwing your BW overhead is no easy feat! Congrats.

IW
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Old 09-29-2009, 08:12 PM   #395
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I am 10 lbs off, dude....But, I'm gonna get it soon. I can feel that
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Old 09-29-2009, 08:18 PM   #396
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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:
http://www.ironscene.com/play_hd.php?vid=3137
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.
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Old 10-01-2009, 09:28 PM   #397
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Fall 2009 Training
Mesocycle 13 - Week 3

Deadlift Day

Beginning Thoughts:
I got 4 hours of sleep last night. I wish I could say I was up studying and doing something productive academically, but I wasn't. I spent the night reading a book called "A Most Wanted Man" by John Le Carre which is decent. I finished reading 250 pages last night and the rest of the night was spent watching the first 4 episodes of this old(ish) TV-Show called The Practice. I don't know if any of y'all remember this show, but it used to be my favorite and I grew up watching shows like The Practice, Boston Public, etc...I'm gonna finish watching the first few seasons of The Practice via Netflix this semester.
Workout:
Deadlifts:
405 lbs x 1 rep
395 lbs x 5 reps
410 lbs x 1 rep
400 lbs x 4 reps
415 lbs x 1 rep
405 lbs x 3 reps
Ok, first things first. One: I was NOT in a mood to lift weights today. I was feeling kinda meh the whole workout and no matter how much mobility work I did to activate my glutes, I just could not fucking get it....But, this is my fault and this happens to me from time to time and it is unreal to expect every single workout to be the same. From the videos you will notice that my form fluctuates between good and bad and I take responsibility for that. I was very ambitious today in terms of weight selection and you can see from the missed 400 and 405 sets that I did not deliver. But, I am determined more than ever to deliver on both these fronts next week. I am going to get 405 x 5. On another note: I think I have been feeling kinda winded of late because of my diet. I am doing an average daily deficit of 700 calories and I think it is playing havoc on my system since my carb sources are terrible....All I make sure to do is get my protein and fat in and then the carbs get filled with cookies and shit. But, today I was just feeling meh because I was mentally exhausted. Next week will be better.
Videos:
Deadlifts:
Overall Impression:
This was a kinda disappointing session but things like this happen from time to time so it's alright...and since last week's workout was so good something had to give, right?

Anyways, I hope everyone's having a good week. Tomorrow is Friday and I am really looking forward to the weekend. I got some big tests next week and I need to work my ass off. Good thing I finished watching The Practice earlier in the week otherwise no way would I have been able to resist...

Thanks for reading and have a great Friday everyone!
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Old 10-02-2009, 02:42 PM   #398
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How can you call it dissapointing when you're pulling over 400lb for reps on 4 hours of sleep?

Anyone else see anything wrong with his logic?

lol lighten up on yourself man. Don't expect 100% performance on shitty inputs (aka sleep, diet, etc)

IW
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Old 10-02-2009, 10:01 PM   #399
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I was concerned about my form - not the weight, IW.

And you're very right: I sometimes expect too much. Thanks for that reality check

It was a good workout now that I think about it

Last edited by _Wolf_; 10-02-2009 at 10:49 PM..
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Old 10-02-2009, 10:48 PM   #400
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Fall 2009 Training
Mesocycle 13 - Week 3

Press Day

Beginning Thoughts:
I weighed in today at 192 lbs. 10 days ago I weighed 197 lbs so I'm happy with this drop in weight.
Workout:
Military Press:
160 lbs x 3 reps x 6 sets
I used my wrist wraps and it made a HUGE difference....My wrists hardly hurt and the movement just felt a lot more natural.

Dumbbell Rows:
105 lbs x 7 reps x 3 sets

Hammer Curls:
45 lbs x 10 reps

Cable Pushdowns:
77.5 lbs x 10 reps

Banded Shrugs:
Blue x 15 reps x 2 sets

Front Planks:
BW x 60 seconds x 3 sets
Videos:
Almost my whole workout:
Overall Impression:
My goal is to drop to a comfortable 180-185 and stay there....I need to stop eating this junk food though...!!!
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