BACK Training - Mesocycle 29 Week 2
Wednesday night's training... Weighted Pull-ups: +25 x 8 +25 x 8 +25 x 10 Total = 26 reps Deweighted Barbell Rows: 155 x 5 165 x 5 185 x 6 205 x 5 205 x 5 185 x 6 185 x 6 Awesome!!! Cable Rows: 110 x 10 x 2 Unilateral Lat Pulldowns: 67.5 x 10 Pinch Grip Dumbbell Deadlifts: 30 x 6 30 x 6 35 x 0 30 x 3 Hand Extensions: 2 bands x 25 x 3 Video: |
DEADLIFT Training - Mesocycle 29 Week 3
First session after the Consolidation Cycle. Deadlift Warm-ups: Mobility Drills 135 x 3 135 x 4 245 x 4 295 x 5 345 x 3 385 x 3 415 x 2 Deadlift Work-sets: 445 x 5 445 x 4 445 x 4 455 x 3 Triple Progression on these from last time. I added a rep to the original 445x4x3, I added an additional set AND I added weight to it (455x3). That all boils down to TRIPLE PROGRESSION. I'm thrilled!!! My only issue is that I'm using only one type of grip for these sets - but I'm gonna switch it up next week. I took a 10 minute rest between 445x5 and 445x4...then a 12 minute rest between 445x4 and the last 445x4...and then a good 15 minute break between 445x4 and 455x3. I forget how important it is to take these long rest intervals... Static Holds for Grip Training: 275 x 8 seconds 315 x 6 seconds 365 x 4 seconds 365 x 4 seconds Very difficult Video: |
Nice triple progression.
I wanted to ask though: Don't you find that you cool down during long rests like that? I feel like I cool down and lose focus if I wait too long. IW |
RECOVERY Training - Mesocycle 29 Week 3
Last Sunday's training...this week has been HELL in terms of work hours...I have videos of ALL the training days...but I'm too lazy to process them right now. I'll have them up tomorrow sometime. Pistol Squats: 50 x 3 70 x 3 70 x 3 |
FULL BODY Training - Mesocycle 29 Week 3
Monday's training.. Front Squats: 255 x 3 275 x 1 275 x 1 Ankle sprain...It was very painful. Weighted Pull-ups: +45 x 6 +45 x 6 +45 x 6 BW x 13 Total = 31 reps Deloaded Rows: 185 x 6 205 x 4 185 x 4 Supine GHRs: BW x 12 x 2 Jackknife Pikes: BW x 10 x 2 |
FULL BODY Training 2 - Mesocycle 29 Week 3
Wednesday's Training.... Weighted Dips: +45 x 8 +65 x 6 +55 x 7 Pull-ups: 10 + 10 + 10 Total = 30 reps Dumbbell Swings: 60 x 13 x 3 |
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I'm going to begin this template from here on out:
Saturday: DL + Static Grip + Core Sunday: SQ + Press Variant Monday: Crushing Grip Tuesday: Pull + PC + Core Wednesday: Pull + Pinch Grip Now, in terms of exercise selection for the next few weeks: Saturday - DEADLIFT Training Deadlifts Barbell Static Holds Core Sunday - FULL BODY Training Front Squats Overhead Press / Weighted Dips / Bench Press Bodyweight Pull-ups Monday - GRIP Training CoC Gripper work Tuesday - POSTERIOR CHAIN Training Weighted Pull-ups PC Exercise (more on this later) Deloaded Rows PC Exercise (more on this later) Wednesday - BACK Training Weighted Pull-ups Cable Rows Unilateral Lat Pulldowns Pinch Grip Dumbbell Deadlifts Core PC Exercise: Pull Throughs Dumbbell Swings Romanian Deadlifts Supine Glute Ham Raises I'll be rotating through these. 2 Exercise per week and the primary one being done for 2 weeks at a time. Tonight is DL Training! :) |
Entire week's workout video....
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DEADLIFT Training - Mesocycle 29 Week 4
First session after the Consolidation Cycle. Deadlift Warm-ups: Mobility Drills 135 x 3 245 x 4 245 x 1 295 x 5 345 x 3 385 x 3 415 x 2 Deadlift Work-sets: 445 x 5 445 x 4 445 x 4 455 x 3 465 x 2 475 x 1 Crazy... Static Holds for Grip Training: 275 x 8 seconds 275 x 8 seconds 315 x 4 seconds 315 x 4 seconds Very difficult Front Planks: BW x 60 seconds x 3 sets Video: |
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