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2011: Deadlifts, Grip and Presses



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  #21  
Old 01-23-2011, 11:17 AM
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FULL BODY Training - Mesocycle 29 Week 4

Today's training...

Front Squats:
255 x 1
My ankle is still hurting me...I need to ease back into this. The sprain hasn't gone away. It should get better in time though...I think another 2-3 weeks and I'll be fine.

Incline Dumbbell Bench Press:
65 x 8
75 x 8
75 x 8
Wow...doing this exercise after YEARS!!!

BodyWeight Pull-ups:
15 + 15 + 15 + 15 + 15 + 12 + 9 + 6
Total = 101 reps
OMG!!!!!

Video:
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  #22  
Old 01-26-2011, 12:25 AM
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GRIP, PULL-UP and POSTERIOR CHAIN Training - Mesocycle 29 Week 4

Tuesday's training...

CoC #1 Gripper:
2 + 2 + 3 + 3 = 10 attempts

Weighted Pull-ups:
+45 x 6 x 3

Romanian Deadlifts:
275 x 6
275 x 8
275 x 7

Supine Glute Ham Raises:
BW x 12 x 3

Video:
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  #23  
Old 01-27-2011, 06:44 AM
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BACK Training - Mesocycle 29 Week 4

Last night's training..

Weighted Pull-ups:
+25 x 9
+25 x 8
+25 x 10
SP - R

Deloaded Rows:
185 x 6
185 x 6
185 x 6
195 x 2
TP

Unilateral Lat Pulldowns:
62.5 x 8
75 x 8
75 x 8

Pinch Grip Dumbbell Deadlifts:
30s x 5
30s x 5
40s x 0 <<-- NOOOO!!!
30s x 8

Video:
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  #24  
Old 01-29-2011, 12:44 PM
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DEADLIFTS & OVERHEAD PRESS Training - Mesocycle 30 Week 1

Got stomach problems...had to take 30 minutes out of my training today just to bond with the toilet. Terrible. Very unsettling (mentally).

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
455 x 4
455 x 4
455 x 4
This is the New Base Weight at the Old Base Volume. Very grueling.

Overhead Press:
165 x 5
165 x 5
165 x 5
Another New Base. Great!

Barbell Static Holds:
275 x 5s
315 x 5s
315 x 5s
365 x 5s
365 x 0

For all information regarding Single, Double and Triple Progression, please click Here

Video:
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  #25  
Old 01-30-2011, 06:03 AM
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SQUAT Training - Mesocycle 30 Week 1

Today's training...

Anderson Front Squats:
135 x 5
185 x 5
225 x 2
Decided to call it quits. Ankle is still sprained. It's become a LOT better than before but I am still 2-3 weeks away for complete pain free ROM.

Kneeling Squats:
225 x 12
225 x 12
225 x 12
Crazy exercise...scorched my glutes and hamstrings....I tried to do some GHRs after that and it was excruciating.

Front Planks:
BW x 60s x 3

Here's Eric's recent article on Kneeling Squats: http://www.gustrength.com/exercises:kneeling-squats

Today's Kneeling Squats Video:
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  #26  
Old 02-01-2011, 12:20 PM
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GRIP, PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 1

Tonight...

CoC #1 Gripper:
2 + 2 + 4 + 3 = 11 attempts
2 negatives with the weak (left) hand.

Weighted Pull-ups:
+45 x 7
+45 x 6
+45 x 6
SP - R

Romanian Deadlifts:
295 x 8
295 x 8
295 x 8
315 x 5
TP

Pull-ups:
BW x 12
BW x 12
BW x 12

Supine Glute Ham Raises:
BW x 12 x 3

Video:
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  #27  
Old 02-02-2011, 11:27 AM
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PULL-UP, ROW and GRIP Training - Mesocycle 30 Week 1

Tonight...

Weighted Pull-ups:
+25 x 10
+25 x 10
+25 x 10
SP - R

Deloaded Rows:
185 x 7
185 x 7
185 x 7
205 x 3
205 x 3
TP

Suitcase Deadlifts:
135 x 5
145 x 3
145 x 4

Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4

Hand Extensions:
2 bands x 25 reps x 4 sets

Video:
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  #28  
Old 02-05-2011, 01:27 PM
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DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 2

Did this earlier today. I love my Saturdays!!!

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
465 x 2
TP
Fantastic. Added 2.5 lbs to the bar in total (1.25 per side - thanks to my fractional loading plates Eric made me take out) plus I added another set. Triple Progression FTW!!!
I've also fallen to restricting myself to only using a right over left under grip on my work sets. Today, I switched it for the 465. Felt good. It was after a long time.

Overhead Press:
167.5 x 6
167.5 x 5
167.5 x 5
DP - W + R

Barbell Static Holds Grip Training:
275 x 5s
315 x 5s
365 x 2s
Hands were beat....

Video:
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  #29  
Old 02-07-2011, 11:58 AM
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SQUAT Training - Mesocycle 30 Week 2

Sunday evening...

Front Squats:
255 x 3
275 x 2
275 x 2
295 x 1
I'm coming back to Squatting after 6 weeks. The ankle sprain is almost gone....workout was good. I'm pleased.

Kneeling Squats:
225 x 13
225 x 12
225 x 12
Great.

Pull-ups:
10 reps

Video:
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  #30  
Old 02-08-2011, 05:07 AM
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Solid front squatting man!

I pulled kneeling squats from your journal and gave them a try as an accessory last week ... wow! My glutes took some serious punishment. lol

Btw, did you notice it's pretty much just me and you left around here these days? lol

IW
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