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Personal Journals discussion on Beached Whale Chronicles, within the Members Section; Fall 2009 Training Mesocycle 13 - Week 3 Squat Day Beginning Thoughts: This was yesterday's workout.. Workout: Overhead Squats: 135 ...


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Old 10-04-2009, 09:05 AM   #401
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Fall 2009 Training
Mesocycle 13 - Week 3

Squat Day

Beginning Thoughts:
This was yesterday's workout..
Workout:
Overhead Squats:
135 lbs x 3 reps
155 lbs x 2 reps x 2 sets
175 lbs x 1 rep
190 lbs x FAIL
This was reasonably good....But, I could not nail the 190 set. Thats firstly my BW and it wasn't resting well on my shoulders. I could not retract my shoulder blades and you can tell just from my video that there was no stability. The effort it took to press it up was way too much.

Anderson Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps
I was going to do more work but I had to go and cut my workout short. Next week I'll do more work with this and make up for it.
Videos:
Overhead Squats:
Overall Impression:
Umm...let's see. Firstly, I had to end this workout short becuase my training buddy injured himself while doing Deadlifts and I thought I'd have to take him to the hospital.

Secondly, I have been very good with my diet all of last week. I weighed in today morning at 191 lbs. Thats a 4 lbs weightloss so far.

Thirdly, I saw Zombieland last night and it was hilarious. I didn't know Zombies were different from "Mutants" (mutants as in the creatures from I Am Legend) but I enjoyed the movie nonetheless.

Lastly, I have been watching this TV Show which is an adaptation from the Sword of the Truth series of books by Terry Goodkind. I'm only on Episode 2 but it's exciting because I love the books. I had expected Kahalan to be much hotter though....and Richard is a bit of a pansy. In the book he's more....well, he's more of a man than a boy.

I hope everyone's having a good weekend. I'm gonna be doing my back workout later tonight...I might put up videos later.

Cheers, everyone. Thanks for reading.

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Old 10-05-2009, 08:41 AM   #402
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Fall 2009 Training
Mesocycle 13 - Week 3

Back Workout

Beginning Thoughts:
Last night's workout....I went in feeling pretty good
Workout:
Medley Rounds #1, 2, 3, 4, 5 and 6:
Weighted Pull-ups = BW + 20 lbs x 3 reps
Barbell Rows = 165 lbs x 4 reps
Pull-ups = BW x 3 reps
Cable Rows = 150 lbs x 5 reps

Barbell Rows:
185 lbs x 4 reps
205 lbs x 2 reps
225 lbs x 3 reps
I know my form went to shit but I wanted to do it anyway....I have the vids up for form check.

Jack Pikes on a Swiss Ball:
BW x 8 reps x 4 sets
Videos:
Got 2 Medleys, all the extra rowing and the last comical set of Pikes:
Overall Impression:
Decent workout. Tonight is Pistol Squat Day. Gonna take it light and easy tonight....just some Pistols followed by ab work and then it's time to sleep.

Have a good week, everyone and thanks for reading!
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Old 10-06-2009, 07:20 AM   #403
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Fall 2009 Training
Mesocycle 13 - Week 3

Pistol Squat Day

Beginning Thoughts:
This is last night's workout. I've been sleeping very poorly over the last few days - with exams, etc. I had been awake for 18 hours by the time I hit the gym last night and I had only slept for 5 hours the night before..
Workout:
Pistol Squats:
5 + 10 + 12 = 27 reps
Decent stuff. I had an interruption on the second set - some guy walked by the camera and hopped on the GHR machine on which my recorded was. So, I stopped the recording, he understood and hopped off and I resumed the recording. You'll see this in the video.

Standing Unilateral Dumbbell Press:
50 lbs x 10 reps
65 lbs x 5 reps
75 lbs x 2 reps
75 lbs x 3 reps
I have the last 2 heavy sets on video...

Pallof Press:
42.5 lbs x 12 reps x 3 sets

Cable Crunches:
80 lbs x 10 reps
90 lbs x 10 reps
100 lbs x 6 reps
Videos:
A little of this and a little of that:
Overall Impression:
I am looking forward to the next few days of rest...Time to eat and sleep.
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Old 10-06-2009, 05:12 PM   #404
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Nice pistols anuj, that's a ton of pistol squats on terrible sleep lol. I'm loving some of the stuff I pick up here - pistols, more recently the swiss ball jack pikes (which just kicked my ass a few minutes ago)... awesome stuff man.
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Old 10-06-2009, 07:05 PM   #405
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If you like my stuff, check out this thread I posted on GUS...it's got a whole bunch of Core Training Exercises which I like.

Here's the thread: http://www.gustrength.com/forum/t-18...raining-thread
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Old 10-06-2009, 07:52 PM   #406
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Wow that is quite a list. I've got some youtube homework to do Thanks Anuj!
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Old 10-06-2009, 09:09 PM   #407
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No worries, dude. I think most of my videos do have the exercises in them. If you need any specific exercises, hit me up.
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Old 10-08-2009, 09:45 PM   #408
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Fall 2009 Training
Mesocycle 13 - Week 4

Deadlift Day

Beginning Thoughts:
My sleeping patterns have been really poor over the last few weeks and this week was really terrible. Too much late night goofing around lol.... However, I have been dieting really hard and my calorie deficit really played me today: I had zero motivation to hit the gym and I think that played a huge role in today's outcome.
Workout:
Deadlifts:
405 lbs x 1 rep
395 lbs x 5 reps
410 lbs x 1 rep
400 lbs x 5 reps
415 lbs x 1 rep
405 lbs x 4 reps
I did beat last week's numbers but I am pissed off at myself because:
(a) I could've done 405x5 but I lost focus, motivation and confidence
(b) I had zero motivation during the workout and I think on several sets my form broke down a but
Next week I am going to nail this.
Videos:
Deadlifts:
Overall Impression:
I've been hitting the gym really hard over the last 3 weeks. So the rest of this week is gonna be very low volume and a might skip a session or two. We'll see how things go.

The plan for next mesocycle is around the same as it was for this one. I am going to be following this tweaked version of Poliquin's 1-6 Principle for Deadlifts, I will be sticking to Military Presses if I can continue to progress at 5lbs a week for 6x3 and if I fail it will be quality volume or singles for the exercise. Regarding Squat Day, I have OH Squats and Back Squats for that day.

I hope everyone's having a good week so far. Tomorrow's Friday and I am very happy for that!
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Old 10-10-2009, 05:52 AM   #409
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Fall 2009 Training
Mesocycle 13 - Week 4

Press Day

Beginning Thoughts:
This is yesterday evening's workout...
Workout:
Military Press:
165 lbs x 3 reps x 5 reps
165 lbs x 2 reps
175 lbs x 1 rep
I was supposed to hit 165 for 6x3 but I failed on my 6th set. I find it so hard to breathe in between reps....I think from next week I'm going to change the set-rep scheme to 7x2 or 9x2...still thinking about it. I started this 5x5 type progression deal with 145. I've been adding 5 lbs every week and so far it's been good.

Dumbbell Rows:
105 lbs x 7 reps
120 lbs x 7 reps

Hammer Curls:
50 lbs x 6 reps

Cable Pushdowns:
82.5 lbs x 6 reps
Videos:
Press and Rows:
Overall Impression:
Decent workout....
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Old 10-10-2009, 01:42 PM   #410
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Nothing like some sad country to get you motivated to smash weights.... lol

Nice presses man. You always wear a belt for MP?

IW
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