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Personal Journals discussion on Beached Whale Chronicles, within the Members Section; Fall 2009 Training Mesocycle 16 - Week 2 Squat Day Beginning Thoughts: So I arrived at 5 am today. I ...


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Old 12-21-2009, 10:57 AM   #501
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Fall 2009 Training
Mesocycle 16 - Week 2

Squat Day

Beginning Thoughts:
So I arrived at 5 am today. I slept a lot on the plane...
Workout:
Overhead Squats:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 4 reps, FAIL on 5th

Front Squats:
225 lbs x 5 reps
255 lbs x 4 reps
265 lbs x 3 reps
Tried to focus on form.

Back Squats:
295 lbs x 5 reps
315 lbs x 5 reps
345 lbs x 1 rep
365 lbs x FAIL because spotter helped my wrists
My goal next week is to get 315x5. That would be AWESOME!

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Weird Ab Exercise:
This exercise is damn hard to do on a Smith Machine. I just did some static holds.
Videos:
Overhead Squats, Front Squats and Back Squats:
Overall Impression:
I had a Pizza today. First time in 4 months. My replacement for Tacos I guess....

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Old 12-21-2009, 12:55 PM   #502
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Your squat workouts are endless. lol

IW
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Old 12-21-2009, 06:07 PM   #503
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do they play the same movies over and over on a 20 hr. flight? or is there enough variety?
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Old 12-21-2009, 10:20 PM   #504
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IW: yes my squat days are LONG..

Pity: Most good airlines allow you to select from 100-500 movies to play on your own little screen. Lufthansa is a fucking shitty airline that played 2 movies during the 9 hour flight from Houston to Frankfurt and 2 gay ass movies during the other 9 hour flight from Frankfurt to Bombay. I slept the entire time because the movies sucked.
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Old 12-22-2009, 10:31 AM   #505
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Fall 2009 Training
Mesocycle 16 - Week 2

Pistol Squat Day

Beginning Thoughts:
Eating too much shit....I might end up putting on a lot of fat if I'm not careful or if I haven't already. I had a Pizza for the first time in 4 months and I followed that with 2 burgers and a shitload of coke. Awesome.
Workout:
Pistol Squats:
3 + 3 + 3 + = 12 reps
MUCH better form than last week.

Pull-ups:
(BW + 20 lbs x 2 reps x 5 minisets) x 4 sets
Total Reps = 40
This destroyed me. I wasn't gonna do my 4th set but I decided to anyway. I got Cluster Set #4 on record.

Pallof Press:
17.5 kgs x 12 reps
20.0 kgs x 12 reps
22.5 kgs x 12 reps
25.0 kgs x 12 reps
Videos:
Pistol Squats & Pull-ups:
Overall Impression:
I'm gonna eat better tomorrow.
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Old 12-24-2009, 10:25 AM   #506
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Fall 2009 Training
Mesocycle 16 - Week 3

Deadlift Day

Beginning Thoughts:
I was in no mood to go train...
Workout:
Deadlifts:
425 lbs x 1 rep x 3 minisets
405 lbs x 1 rep x 5 minisets
425 lbs x 1 rep x 3 minisets
Ok several things to note here. Firstly, I need to desperately eat better. All I had eaten from 8:00 am till 5:00 pm was 500 grams of chicken and 2 scoops of whey. Secondly, I definitely overestimated my abilities here. I was supposed to take my 3RM and knock out 2 clusters of 5 reps each. However, I have never done clusters on Deadlifts before and they whooped my ass. Next time I am going to take 415 and stick to the plan. Lastly, this is a battle of the mind. You have to mentally go through the set.

Side Plank Rows:
Black Band x 30 seconds x 3 sets
Black Band + White Band x 30 seconds x 3 sets
Videos:
Deadlifts:
Overall Impression:
Initially I was pretty disappointed with myself regarding this workout. But then I decided to take this as a learning experience. I've never done clusters before and this gives me something to work towards in the near future.
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Old 12-25-2009, 02:18 PM   #507
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Fall 2009 Training
Mesocycle 16 - Week 3

Press Day

Beginning Thoughts:
This is today's workout.
Workout:
Standing Unilateral Overhead Press:
66 lbs x 5 reps
70.4 lbs x 5 reps
70.4 lbs x 5 reps
74.8 lbs x 3 reps
79.2 lbs x 1 rep
57.2 lbs x 10 reps
I am pretty pleased with myself. Got all of these on video...

Chest Supported Rows:
180 lbs x 3 reps x 2 sets
190 lbs x 3 reps

Pull-ups:
BW x 6 reps
BW x 9 reps
BW x 10 reps
Total Reps = 25

High Cable Rows:
75 kgs x 10 reps x 3 sets

Renegade Rows:
18 kgs x 7 reps x 3 sets

Reverse Wrist Curls:
Some weight x 15 reps x 7 sets with 30 seconds rest in between
Videos:
Unilateral Shoulder Press and Chest Supported Rows:
Overall Impression:
My diet has been spot on today.
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Old 12-28-2009, 08:33 PM   #508
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Fall 2009 Training
Mesocycle 16 - Week 3

Squat Day

Beginning Thoughts:
This is last night's workout. Kanishk and I decided to hit the gym together. We also realized that over the last 4 months Kanishk has gone from weighing 265 lbs to 235 lbs @ 5'7. Kudos to him.
Workout:
Overhead Squats:
135 lbs x 3 reps
155 bs x 3 reps x 3 sets
Decent stuff. I almost lost the bar a couple of times but made quick recoveries.

Front Squats:
225 lbs x 7 reps
255 lbs x 2 reps x 2 sets
Several things to note here. For the past 3 weeks I have been training in the 225-275 lbs range for Front Squats when my max is 295. I've also managed to hit 295 just prior to this cycle and consistently for several weeks. However, this cannot be credited to my technique: I have none. I have been hitting these weights pure brute strength. And that is not good. Now, there are several things limiting me here: Firstly, I keeping squatting back when I should be squatting down. Secondly: the cross grip I use is bad because it gives me zero stability. The bar is always rolling off. SO, I am going to go back to the drawing board with this exercise, use MUCH lighter weights and work on pure technique over the next few weeks. I implemented this change after the workout on trying to use an olympic grip and I have a video of me doing that.

Back Squats:
295 lbs x 4 reps
295 lbs x 5 reps
315 lbs x 3 reps

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Front Squat Technique Work:
Practiced a whole bunch of short sets and reps using the clean grip. I had Kanishk's expert advice on all this which made the transition fairly easy. Next week onwards I am going to hit a weight between 155 and 185 and really get my form down 100%.

Zercher Squats:
185 lbs x 3 reps
205 lbs x 3 reps
225 lbs x 3 reps
255 lbs x 3 reps
295 lbs x 1 rep
I have never done this exercise and we only did it because Kanishk was hell bent on trying it out. I have no idea if my form was right or if the bar was at the right spot. If someone could point that out for me it would be swell
Videos:
Overhead Squats, Front Squats, Back Squats, Front Squat Technique Training and Zercher Squats:
http://www.ironscene.com/play_hd.php?vid=3543
Overall Impression:
Diet has been spot on
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Old 12-30-2009, 12:22 PM   #509
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make it into a squat. you can use a low box or just free squat...but i would go alot lower....you might have to take some weight off...and get some elbow pads so the bar can sit right in there

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Old 12-30-2009, 12:22 PM   #510
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