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Beached Whale Chronicles
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03-16-2009, 06:48 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 6 - Week 4
Squat Day
Beginning Thoughts:
Last night's workout....I really did NOT feel like going to the gym at the time. I think I may be a bit ill but I'm not sure....It's probably just lack of sleep. Workout:
Cable Wood Chops:
27.5 lbs x 12 reps x 3 sets
SSB Box Squats:
335 lbs x 1 rep
355 lbs x 1 rep
375 lbs x 1 rep
395 lbs x 1 rep
Very tiring
Rack Deadlifts:
335 lbs x 5 reps x 2 sets
Cable Wood Chops:
27.5 lbs x 12 reps x 4 sets Videos:
Box Squats:
Overall Impression:
Good stuff. I have to really get my sleep sorted out.
__________________
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03-17-2009, 12:14 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 6 - Week 4
Extra Workout
Beginning Thoughts:
Pistols are a lot harder to master than I could've ever expected... Workout:
Pistols:
Practice
Finally managed to get a few full ROM reps with my left leg.
Dumbbell Windmills:
7.5 lbs x 12 reps x 6 sets
Pull-ups:
BW x 5 reps x 3 sets Videos:
Marcus's Overhead Squats & My Pistol Squats:
Overall Impression:
Time to heal and prepare for the next Deadlift Workout.
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03-20-2009, 05:26 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 7 - Week 1
Deadlift Day
Beginning Thoughts:
I did not feel like going to the gym today. I've been a bit under the weather and yesterday I was being extremely lethargic to go lift weights...But, I dragged myself to the gym in any case. Workout:
Banded Deadlifts using the Red Band Double Looped for Doubles:
135 lbs
155 lbs
155 lbs
155 lbs
135 lbs
135 lbs
I originally took 225 lbs and thought I could knock out reps with that. Wow...What a huge underestimation of the power of the bands! Even 135 lbs was hard to lockout at the top. I don't think I managed to completely lock out even a single rep with 155 lbs (any of the sets) but I tried damn hard to do so. I think yesterday was a "shock" just to handle that weight. I think next week I will perfect 135 and nail it.
Deadlifts:
335 lbs x 3 reps
375 lbs x 2 reps
410 lbs x 1 rep
425 lbs x 1 rep
The problem with doing regular Deadlifts after the band work is that it becomes so much harder to get the weight off the floor. 335 felt like a shit ton of weight for me. I think I need to change my warm-up method. I warm-up (after mobility work, etc) by doing regular deadlifts first acclimating the weight till I hit 355. Then, I strip all that weight and add the bands and I do the work sets. I think this is bad. I should just warm-up till 225 and then just add in the bands and after the band work I should do a bit more acclimation work. But the problem with this is that after band work my back is like a spring, so when I am doing Deadlifts, once I go past my knees the weight just flies up. If I spend too much time acclimating after the band work, I might lose this "power".
Density Training @ 15 minutes:
Reverse Lunges = 65 lbs x 6 reps x 3 sets
Plate Pinches = 25 lbs x 20 seconds x 3 sets
Dragon Fly Sit-ups = BW x 6 reps x 4 sets
This was mentally hard to get done for sure. Videos:
Banded Deadlifts & Deadlifts:
Overall Impression:
I hope everyone has had a good week. Thanks for reading and have a good weekend y'all! 
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03-20-2009, 08:16 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I've said it before but I'll say it again... Your strength training is DIALED IN!
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03-21-2009, 05:33 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 7 - Week 1
Extra Workout
Beginning Thoughts:
Tired as hell going into the workout today... Workout:
Pistols:
Practice
I managed to get a few reps with my left leg. However, I did also manage to do a few "paused" reps with my right leg.
Pull-ups:
BW x 5 reps x 4 sets Videos:
Nothing special for today. Overall Impression:
I hope everyone's having a good weekend.
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03-21-2009, 05:37 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by iron_worker
I've said it before but I'll say it again... Your strength training is DIALED IN!
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Thanks. But this is all because of Eric's hard work. I am just a machine...following orders.
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03-21-2009, 07:34 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Yeah right. I lift the weight for him to. I have a remote control. 
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03-22-2009, 07:15 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 7 - Week 1
Squat Day
Beginning Thoughts:
Felt good going in today... Workout:
Pistol Squats:
Practice
Back Squats:
315 lbs x 1 rep
335 lbs x 1 rep
355 lbs x 1 rep
335 lbs x 1 rep
345 lbs x FAIL
I felt very comfortable in the hole. Strange...345 was a bitch. I am gonna do more squat work next time.
Density Training @ 15 minutes:
Glute Ham Raises = BW x 7 reps x 4 sets
Cable Wood Chops = 27.5 lbs x 15 reps x 5 sets Videos:
Back Squats:
Overall Impression:
I hope everyone's had a good weekend. Good luck for next week everyone
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03-23-2009, 08:35 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 7 - Week 1
Press Day
Beginning Thoughts:
I finally got some decent carbs in yesterday. I feel good. I actually feel less bloated. Weird. Workout:
High Incline Bench Press:
95 lbs x 8 reps
135 lbs x 6 reps
155 lbs x 6 reps
175 lbs x 4 reps
185 lbs x 3 reps
205 lbs x FAIL
185 lbs x 2 reps
165 lbs x 4 reps
155 lbs x 6 reps
I might do some quality volume work next week.
Medicine Ball Twists:
15 lbs x 10 reps x 6 sets
I did these super-setted with some of the High Incline Bench Press sets.
Density Training Zone 1:
Pull-ups = 4 + 4 + 4 + 4 + 4 + 4 + 4 + 4 + 4 + 4 = 40 reps
Push-ups = 10 + 10 + 10 + 6 + 6 + 8 = 50 reps
This was very hard. I am damn proud for nailing those 40 reps on pull-ups. Not all sets were super-setted though....
Density Training Zone 2:
Straight Arm Lat Pull-downs = 40 lbs x 12 reps x 3 sets
Floor Skull Crushers = 60 lbs x 8 reps x 3 sets
God I hate arm work.... Videos:
Nothing special to record... Overall Impression:
Gonna be weighing myself to check on progress in a few days....Minor changes FTW.
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03-24-2009, 06:11 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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^^That certainly is alot of volume on those high incline presses (almost 40 reps!).
I like the density work for pullups. You'll see why when I post my workout for today 
__________________
"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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