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2011: Deadlifts, Grip and Presses



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  #11  
Old 01-13-2011, 08:17 AM
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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:
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  #12  
Old 01-15-2011, 11:38 PM
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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:
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  #13  
Old 01-17-2011, 07:19 AM
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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
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Old 01-21-2011, 01:45 PM
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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
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Old 01-21-2011, 01:50 PM
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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

Jack Pikes:
BW x 10 x 2
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Old 01-21-2011, 01:57 PM
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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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Old 01-21-2011, 01:58 PM
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Quote:
Originally Posted by iron_worker View Post
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
Nope. Breathing. It's important. Eric's written articles on that stuff. It helps. I sometimes rest 15+ minutes as well from time to time.
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Old 01-22-2011, 02:08 AM
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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!
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Old 01-23-2011, 01:10 AM
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Entire week's workout video....

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  #20  
Old 01-23-2011, 01:33 AM
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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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