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_Wolf_ 03-25-2010 11:02 PM

Quote:

Originally Posted by iron_worker (Post 85494)
Nice pullups! My goal is to hit 8 reps on my 3rd set.

IW

I hope you get your goal, bro and thanks for dropping by. Sorry I've been so busy lately I haven't had time to check in as much as I'd like to.

_Wolf_ 03-27-2010 02:27 PM

Grip Training
Mesocycle 20 - Week 1

Beginning Thoughts:
I hadn't eaten enough so I decided to skip working out today. Decided to do some grip training instead.
Workout:
Walmart Gripper:
5 reps x 2 sets
Set 1 was done slow and Set 2 was done faster. 1.5 minutes rest between sets.

Heavy Gripper 150:
2 reps x 2 sets
No setting for the gripper for this. It felt kinda difficult. Rest Interval was 2 minutes.

Captain of Crush (CoC) #1:
4 Singles
2 Doubles
This was very difficult and took everything I had. Naturally, I used a setting for this because I'm still new at this. I managed a clean close on two of the singles. Everything else was really close. But this is an improvement from last time where I couldn't even close one.

Heavy Gripper 150:
6 reps
With setting and done quick. A good finisher.

Hand Extensions:
2 bands x 20 reps x 3 sets
Videos:
Nothing special.
Overall Impression:
Looking forward to tomorrow's workout....

_Wolf_ 03-28-2010 11:01 PM

Squat Training
Mesocycle 20 - Week 1

Beginning Thoughts:
Worked out late tonight....I had barely eaten any food all day. Weird.
Workout:
Pull-ups:
BW x 14 reps
BW x 11 reps
BW x 10 reps
BW x 9 reps
Total = 44 reps
Tiring....

Front Squats:
270 lbs x 1 rep @ 95%
230 lbs x 5 reps x 3 sets @ 82.5%
This is Week 9 of Brad Gillingham's cycle. Last week is max-out session of sorts. I paused at the bottom of the 270 lbs. Felt really awesome.

Metabolic Conditioning for 2 rounds:
Lunge with Unilateral Press = 40 lbs x 5 reps
Renegade Rows = 40 lbs x 5 reps
Kettlebell Swings = 60 lbs x 10 reps
Dumbbell Windmills = 30 lbs x 8 reps
Felt gooooood.....I almost threw up after the second round.
Videos:
Pull-ups, Front Squats & Metabolic Conditioning:
Overall Impression:
Decent workout.

Pitysister 03-29-2010 02:41 PM

feeling better about your swing technique? get it all ironed out?

iron_worker 03-29-2010 03:12 PM

Front squats look really strong.

IW

_Wolf_ 03-29-2010 07:55 PM

Quote:

Originally Posted by Pitysister (Post 85562)
feeling better about your swing technique? get it all ironed out?

Yeah...I have a lot more flow now and I know how to tackle it better.

It still needs work but that will improve with time. I'm not perfect at anything but I definitely strive to be! :)

Quote:

Originally Posted by iron_worker (Post 85563)
Front squats look really strong.

IW

Thanks, IW :)

_Wolf_ 04-02-2010 01:12 AM

Deadlift Training
Mesocycle 20 - Week 2

Beginning Thoughts:
Tonight's training...
Workout:
Deadlift Singles @ > 90%:
455 lbs @ 96%
475 lbs @ 100%
455 lbs @ 96%
455 lbs @ 96%
455 lbs @ 96%
So, to recap:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Next week is gonna be tres difficult with 10 singles. Should be quite an experience...

Pistol Squats:
3 + 3 = 6 reps
Was running out of time. Didn't record these.

Hand Extensions:
2 bands x 20 reps x 3 sets
Videos:
Mobility Drills:

Deadlifts:
Overall Impression:
Have a good weekend, everyone! :)

iron_worker 04-02-2010 01:41 PM

Nice DLs and good luck with the 10 x 1 next week!

IW

_Wolf_ 04-03-2010 11:48 AM

Back Training
Mesocycle 20 - Week 2

Beginning Thoughts:
This is yesterday's workout..
Workout:
Weighted Pull-ups:
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
Total = 10 reps
Decent.

Dumbbell Rows:
120 lbs x 5 reps
120 lbs x 7 reps
120 lbs x 9 reps
This was pretty difficult.

Cable Rows:
180 lbs x 12 reps
200 lbs x 10 reps
220 lbs x 5 reps
180 lbs x 12 reps

Weird Ab Exercise:
BW x 5 reps x 3 sets

Pallof Press:
47.5 lbs x 12 reps x 3 sets
Videos:
Pull-ups, Rows and Core Training:
Overall Impression:
I wish I had more time because I would've liked to do some inverted rows. Oh well...next week :)

_Wolf_ 04-03-2010 05:18 PM

Press Training
Mesocycle 20 - Week 2

Beginning Thoughts:
Just got done working out...
Workout:
Banded Overhead Press:
155 lbs x 2 reps @ 94%
155 lbs x 2 reps @ 94%
165 lbs x 1 rep @ 100%
155 lbs x 2 reps @ 94%
The goal was to hit 3 doubles above 90% of my max plus one single at 100%. Next week the goal is to hit 4 doubles. I'm gonna slowly increase the volume to 7 doubles hopefully.

Incline Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets
This was hard but I'm damn proud of myself for following through on this.

Side Lateral Raises:
12.5 lbs x 15 reps x 3 sets
I need to be careful with this exercise because of my shoulder injuries.

Superset

Inverted Rows:
BW x 15 reps x 3 sets
The pump I got from this super set is unbelievable.

Side Plank Rows:
BW x 30 seconds x 3 sets
Videos:
A little of everything:
Overall Impression:
I haven't eaten anything save 3 scoops of whey first thing in the morning and then my usual 2 scoops of Whey + 2 scoops of Dex during my workout...

My diet has been really good over the last 2 weeks. The last few days I've intentionally tried to keep myself eating clean but over the last 2 weeks I have managed to go from 205 lbs to 195 lbs. I know it's not water weight because when I weighed myself today at 195 lbs I was bloated like a pig and constipated as hell lol...


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