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Personal Journals discussion on Beached Whale Chronicles, within the Members Section; Fall 2009 Training Mesocycle 15 - Week 2 Press Day Beginning Thoughts: I was supposed to do Military Presses today ...


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Old 11-23-2009, 07:04 AM   #461
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Fall 2009 Training
Mesocycle 15 - Week 2

Press Day

Beginning Thoughts:
I was supposed to do Military Presses today but I wasn't feeling it.
Workout:
Dips:
BW x 5 reps
BW + 10 lbs x 5 reps
BW + 20 lbs x 5 reps
BW + 30 lbs x 5 reps
BW + 40 lbs x 5 reps
BW + 50 lbs x 3 reps

Dumbbell Rows:
120 lbs x 3 reps x 3 sets
120 lbs x 5 reps
I went all out on that last set..

High Cable Rows:
160 lbs x 9 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets
Videos:
Press and Rows:

My boy Paul doing Military Press and Rows:
Overall Impression:
Good workout. I cannot wait for Thanksgiving. This semester has gone by so fast. Very soon it's gonna be May and I'll be graduating college.

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Old 11-26-2009, 03:03 PM   #462
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Fall 2009 Training
Mesocycle 15 - Week 3

Deadlift Day

Beginning Thoughts:
Happy Thanksgiving everyone.

I am in Dallas celebrating Thanksgiving with some friends. We decided to hit the gym today early in the morning. I hadn't eaten anything all I was sipping on during my workout was 2 scoops of whey and 2 scoops of dextrose.

As I mentioned last week, this week is gonna mark the first of a small singles cycle. If you need any info on singles training, please give this a read: The Singles Scene by Eric Troy and Joe Weir.
Workout:
Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
435 lbs x 1 rep (96%)
415 lbs x 1 rep (91%)
415 lbs x 3 reps (91%)
I got carried away by the last set...I didn't go quite to failure though. My calluses got ripped out in 435 and I lost all drive so I got frustrated with this weight and decided to crank out 3 reps.

Renegade Rows:
35 lbs x 7 reps
45 lbs x 7 reps x 2 sets

Pallof Press:
42.5 lbs x 12 reps x 3 sets

Cable Wood Chops:
35 lbs x 12 reps x 2 sets
Videos:
Deadlifts and Core Training:
http://www.youtube.com/watch?v=xel0pxQzDU4
Overall Impression:
I haven't been as consistent as I would like to be this month of November. Hopefully things will improve down the line.

I hope everyone's having a great Thanksgiving! Thank you for reading, guys & gals!
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Old 11-27-2009, 07:25 AM   #463
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Next week I would drop the number of singles to 4 (+/- 1), rather than 6 (if you're following the 8,6,10,2 setup).

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Old 11-27-2009, 08:32 AM   #464
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That is alot of singles. Very nice work though.

IW
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Old 11-27-2009, 10:01 AM   #465
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thanks, guys

Kane, I willdrop the # of singles
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Old 11-29-2009, 01:32 AM   #466
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Fall 2009 Training
Mesocycle 15 - Week 3

Squat Day

Beginning Thoughts:
I cannot believe the weekend is almost over. It literally flew by. Come next week I am going to be cramming for finals...Fucking terrible.

So, I had to skip yesterday's planned Press Day so I merged the two workouts together today.
Workout:
Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
315 lbs x Choke
So...I did my 3 sets with 275 which much better control than last time (I'm pretty pleased with that) but when I took the 315, I just couldn't do it. The bar was up against my throat and it literally choked me. I just stood with the bar for like 15 seconds, got extremely light headed and dizzy, saw some sparks and thought I was about to faint and I racked the weight immediately because I started learning backward. This has never happened to me before. Really miserable feeling. I am just waiting to break the 315 barrier lol....Only a matter of time, though. I am sure of it.

Dumbbell Rows:
125 lbs x 3 reps x 3 sets
125 lbs x 6 reps <<-- used straps
I saw 125 lbs DB's and I just had to jump on this. Hahah...

High Cable Rows:
160 lbs x 10 reps x 2 sets
190 lbs x 5 reps
175 lbs x 8 reps
I used this new bar which I've never come across before and I wanted to experiment it with it for a bit. It was awesome.

Farmers Walks:
105 lbs x 1 trip x 6 sets
I was toasted after this. I got 2 clips of this in my video.
Videos:
Front Squats, Dumbbell Rows and Farmers Walks:
Overall Impression:
My next workout will be on Monday night (unless something unexpected turns up). I need to focus more on diet.

I hope y'all had a happy thanksgiving. Good luck for the new week, everyone and thanks for reading!
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Old 11-30-2009, 06:06 AM   #467
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A 315lb front squat.... wow! I can't wait for the video of that one. You'll have it soon I'm sure.

IW
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Old 11-30-2009, 07:14 AM   #468
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^^^ I don't think so....315 on a walkout is DAMN hard. I'm going to need to build some solid core strength right now.
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Old 11-30-2009, 12:06 PM   #469
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I guess it comes down to what your definition of "soon" is.

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Old 11-30-2009, 06:29 PM   #470
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Soon for me is the next month
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