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Beginning Thoughts:

I did an hour of swing dancing before this.....

Workout:

Military Press:
145 lbs x 3 reps x 6 sets
I have become kinda stagnant with this exercise so I am gonna try to do some linear programming. Every week I'll be adding 5 lbs to the bar. I am sure in 4-5 weeks I'll be back to hitting 185 overall.

Dumbbell Rows:
90 lbs x 5 reps
95 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 3 reps
100 lbs x 12 reps
This was super-hard. I got a massive cramp during the 100x12 set. I got all the videos up.

Zottman Curls:
30 lbs x 15 reps

Tricep Pullovers:
65 lbs x 15 reps

Planks:
BW x 50 seconds x 3 sets
I am getting bored of core training.

Videos:

Dumbbell Rows and Tricep Pullovers:

YouTube

Overall Impression:

I think I am gonna go in tomorrow and do some grip and core training. Simple stuff.

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Beginning Thoughts:

I wanted to experiment with some core training exercises today...

Workout:

Pistol Squats:
5 reps x 5 sets
I spent time trying to hone in working with the 10 lbs dumbbells. I think I got my form down. One particular thing which helped me was pausing at the bottom of a few of the reps and just sitting there balancing myself and getting adjusted to the weight. No vids for this though.....

Farmers Walks:
105 lbs x 4 trips
I don't know how much I walked but I am gonna stick to the weight and try to improve my grip strength.

Renegade Rows:
20 lbs x 7 reps x 3 sets
I think I did them better today and this was very hard.

Side Plank Cable Rows:
12.5 lbs x 30 seconds
17.5 lbs x 30 seconds
27.5 lbs x 30 seconds
What an awesome new exercise for me to play with...

Videos:

None

Overall Impression:

Fun workout. I love farmers walks

Beginning Thoughts:

I helped my gf learn Deadlifts, OH Squats and a bunch of other exercises today so this is what I got in during her workout...

Workout:

Pull-ups:
BW x 5 reps x 10 sets

Unilateral Dumbbell Press (Standing):
70 lbs x 3 reps

Videos:

None

Overall Impression:

The gf managed to Deadifts 115x2 @ 105 which is pretty impressive. She also did a bunch of OH Squats with the broomstick. Here is what she did:

1.) OH Squats = broomstick x 5 reps x 4 sets
2.) Deadlifts = 95 lbs x 2 reps x 4 sets, 115 lbs x 2 reps
3.) Assisted Pull-ups = Red + Blue bands x 3 reps x 3 sets
4.) Unilateral Standing Shoulder Press = 12.5 lbs x 5 reps x 2 sets
5.) Shrugs = 15 lbs x 12 reps x 3 sets
6.) Lying Leg Raises = BW x 11 reps x 3 sets

This is her second time in the gym.....

I hope everyone's having a good weekend. Tomorrow is Squat Day for me.

Beginning Thoughts:

This took place Monday night. I've been lazy to upload the videos...I don't know what my initial thoughts were, but they weren't good enough to carry this workout.

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
295 lbs x FAIL
I don't know what I was thinking with this....I was going WAY tooo low and I've stopped being familiar with squatting. I'm gonna mend this next cycle.

Glute Ham Raises:
BW x 8 reps
BW + 10 lbs x 8 reps

Pallof Press:
22.5 lbs x 10 reps
27.5 lbs x 10 reps
32.5 lbs x 10 reps
42.5 lbs x 10 reps

Bar Rollouts:
BW x 10 reps
BW x 20 reps
My core training (as a whole) was the highlight of this workout - thats how much it sucked.

Videos:

Front Squats:

YouTube

Overall Impression:

This marked the end of Mesocycle 12 for me. Come tomorrow (Thursday), I begin Mesocycle 13. I am going to be restructuring my template for this cycle. I will be working out 5 days a week this time - with my "off" days being Tuesday and Wednesday. I will be doing Deadlifts, Press, Rows, Anderson Front Squats, Pull-ups, Pistol Squats, etc....

I hope everyone's having a good week. Friday is close.

Wow was that ever deep! A2G/B2G for sure!

It was tooo deep.

Well ya you lost some control in the bottom range there. Thats what used to happen to me when I did lots of backsquatting. Its probably from doing all the pistols and whatnot and now your flexibility is through the roof.

IW

Hmm...probably. It's mostly because I haven't done proper front squats in like 5-6 months now that I've kinda forgotten what I am supposed to do. But you're right: the extra mobility adds to this problem. Oh well....With Anderson Front Squats next week depth certainly won't be an issue

Ah yes, Andersons... Great exercise. Good lucK!

Thanks, man.