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Personal Journals discussion on Beached Whale Chronicles, within the Members Section; Fall 2009 Training Mesocycle 15 - Week 3 Pistol Squat Day Beginning Thoughts: I was not supposed to workout yesterday ...


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Old 12-02-2009, 07:05 AM   #471
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Fall 2009 Training
Mesocycle 15 - Week 3

Pistol Squat Day

Beginning Thoughts:
I was not supposed to workout yesterday because I usually take 2 days off before Deadlifts. But, I decided to go in because this November has been terrible for me in terms of training frequency. I've been skipping my workouts like none other. So I figure with all the down time I can handle a wee bit more frequency for one week.
Workout:
Pistol Squats:
6 + 6 + 9 = 21 reps
I really tried to focus on keeping my leg suspended (the leg I am not squatting on, ofcourse).

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 20 lbs x 3 reps
Total Reps = 15

Weird Ab Exercise:
BW x 4 reps x 3 sets

Side Plank Rows:
22.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds
Videos:
Pistol Squats, Pull-ups, Weird Ab Exercise and Side Plank Rows:
Overall Impression:
I hope everyone's having a good week so far. Thanks for reading!

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Old 12-02-2009, 07:37 AM   #472
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I'm glad you didn't try to suspend your other leg.... that would be called levitation and if you could do that I don't know why would be squatting anyways. lol

IW
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Old 12-02-2009, 08:05 AM   #473
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^^^ lololol!!!!
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Old 12-02-2009, 08:19 AM   #474
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Levitation is out but you can at least work up to water pistols.
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Old 12-03-2009, 11:02 PM   #475
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Fall 2009 Training
Mesocycle 15 - Week 4

Deadlift Day

Beginning Thoughts:
I have had a very relaxing week. Next week exams begin and all hell will boil over.

It's also bitterly cold here in San Antonio. It's been in the low 40s all week and I hate this weather. One of the reasons why I chose Trinity University was so I could enjoy the warm weather.
Workout:
Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
I got 1 more rep than last week with 455 and I think my form improved as well. I am looking forward to next week when I am supposed to do 9 singles again.

Weird Ab Exercise:
BW x 5 reps x 3 sets

Ab Roller:
BW x 10 reps x 3 sets
Videos:
Deadlifts and Core Training:
Overall Impression:
I hope everyone's having a good week! Thanks for reading.

The weather forecast says tomorrow is gonna be snow day. *shiver*
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Old 12-04-2009, 07:07 AM   #476
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Bitterly cold.... lol

Its -18C here today and thats actually pretty nice considering the time of year. (Thats roughly 0F if you're wondering.)

Nice workout.

IW
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Old 12-04-2009, 07:15 AM   #477
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Thanks and I hope you're keeping warm. I'd be bundled up real good if I was up there lol...
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Old 12-04-2009, 02:28 PM   #478
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got our first snow yesterday and today....didn't amount to much...but it's been snowing continuously

solid workout.
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Old 12-04-2009, 08:18 PM   #479
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Thanks, Pity. It was supposed to snow here today but nothing happened. It didn't even rain. It has been bitterly cold in the low 20s (F) and I hate it.
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Old 12-05-2009, 01:55 PM   #480
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Fall 2009 Training
Mesocycle 15 - Week 4

Press Day

Beginning Thoughts:
This is yesterday's workout.
Workout:
Crazy Plate Bench Press:
185 lbs x 3 reps x 2 sets
205 lbs x 2 reps
210 lbs x 1 rep
215 lbs x 1 rep
185 lbs x 5 reps
My friend Paul managed to hit 300 on this. We had the 25 lbs plate suspended from the Blue bands.

Dumbbell Rows:
120 lbs x 4 reps x 2 sets
120 lbs x 6 reps x 2 sets

High Cable Rows:
160 lbs x 10 reps x 3 sets

Banded Shrugs:
Blue x 15 reps x 3 sets

Cable Wood Chops:
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps
Videos:
Crazy Plate Bench Press:

My boy Paul hitting 300x1:
Overall Impression:
Gonna take today off and then hit Squats on Sunday and Pistols and Monday.. Exams start from next week so I need to put my nose to the grindstone now.
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