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Unless you are going from one exercise to the next in a "circle" and then back around again then the medley is not a circuit, nor should it be. Circuit is a fancy way of saying circle. Medley is a fancy way of saying mixture of similar things.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Don't injure yourself man. One thing I took from reading Jim Wendler's 5/3/1 that I really liked was "It's better to lift today and tomorrow than just lift today."

Just watching out for ya.

IW

Beginning Thoughts:

Yesterday was the last day of classes. Feels soooo weird....

Workout:

Dumbbell Rows:
120 lbs x 7 reps
120 lbs x 12 reps
120 lbs x 11 reps
120 lbs x 5 reps
I had a novel idea (yes, sarcastic). I figured out that I am not compelled to NOT take a rest in between each side.

Cable Rows:
180 lbs x 10 reps
190 lbs x 10 reps
200 lbs x 10 reps

Facepulls:
90 lbs x 15 reps
90 lbs x 15 reps
100 lbs x 15 reps

Weird Ab Exercise:
BW x 6 reps x 3 sets

Videos:

Pull-ups and Rows:

YouTube

Overall Impression:

Decent workout. Very happy with the rows. They felt great.

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Beginning Thoughts:

Last week I did the 4 Squat workout...my soreness made my Deadlift workout impossible. So, this week, I decided to revisit a past chapter and dedicate this workout to Pistol Squats, Pull-ups, Grip Training and core work.

Workout:

Pistol Squats:
3 + 3 + 7 + 4 + 8 = 25 reps
I am really happy with this. It's been so long since I've done these efficiently I had almost forgotten how to do them. I am going to try get 25 reps in one set this year.

Pull-ups:
8 + 10 + 8 + 10 + 9 + 5 = 50 reps
I did not do these aggressively. I just wanted to hit 50 reps in 5-6 sets with 8-10 reps per set. I am happy with this outcome as well.

Grip Training:
WMT = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 4 Singles
I am glad I've been doing these once every 2 weeks. Progression is a LOT better this week.

Russian Twists:
35 lbs x 8 reps x 3 sets

Dumbbell Windmills:
30 lbs x 10 reps x 3 sets

Videos:

Pistol Squats, Pull-ups, Russian Twists and Dumbbell Windmills:

YouTube

Overall Impression:

Final exams begin on Wednesday...time to put my nose to the grindstone!!!

I hope everyone's had a good weekend. I haven't seen any movies but I did got to 6th Street in Austin which was a real blast!

Beginning Thoughts:

I have so little motivation to study for finals...arg!

Workout:

Banded Overhead Press:
145 lbs x 3 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 5 reps
Decent....Not too pleased about this.

Unilateral Overhead Press:
75 lbs x 4 reps
75 lbs x 5 reps
75 lbs x 6 reps
The last set was a royal pain. I got all 6 with my left hand but then I failed after 5 on the right. I had to take a couple of minutes to rest and then I hit one rep.

Side Lateral Raises:
15 lbs x 12 reps x 3 sets

Lying Dragon Flags:
BW x 8 reps x 3 sets

Hammer Grip Pull-ups:
BW x 5 reps
BW x 15 reps
After all those 50 reps of pull-ups just yesterday I was toast..

Videos:

Banded OHP, Unilateral OHP and Hammer Grip Pull-ups:

YouTube

Overall Impression:

Hope everyone had a good weekend!

Beginning Thoughts:

Exams have been very painful....I really hope I do well. Things aren't looking so hot and there's not much I could've done about it. Good news is that I think most people are failing though that doesn't provide much solace.

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 5 reps
385 lbs x 2 reps

Deadlifts:
415 lbs x 2 reps
435 lbs x 2 reps
455 lbs x 3 reps
455 lbs x 2 reps
475 lbs x 1 rep
Decent stuff. I went by feel. I am glad I switched to Pistol Squats on Sunday...my hips felt good though I am not 100% in my groove. Something is missing and I don't know what. The 475 lbs set was a royal pain. The bar got stuck mid movement at my thigh. That is soooo frustrating!!! I should get back to wearing my track pants.

Pistol Squats:
Skipped

Front Planks:
BW x 60 seconds x 3 sets
I did my usual alternate one arm one leg thingy for 30 seconds each set...Good stuff though I hate this exercise. It is soo mind numbingly boring to just stay in one position for that long!

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

YouTube

Overall Impression:

Thanks for reading, everyone! Hope y'all are having a good week

Beginning Thoughts:

So I have missed like 3 workouts from last week. I was neck deep in final exams till Tuesday and the last few days have been some intense partying because of graduation which is on Saturday.

I am not sure how my training is going to be for the next 7 days....I hope I manage to get atleast 1-2 workouts in but right now I cannot guarantee even one. Saturday is graduation and Sunday is the day to checkout of dorms so I can't workout on either day. As for tomorrow...well, that can happen. Friday is a no no because of lunches/dinners I have to attend.

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 2 reps

Deadlifts:
415 lbs x 2 reps
455 lbs x 2 reps
500 lbs x 1 rep
I wanted to hit 500 one more time before graduation. Done. I'm happy.

Pistol Squats:
Skipped

Weird Ab Exercise:
BW x 8 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

YouTube

Overall Impression:

Decent workout....Deadlift form has improved a HELL of a lot since the last time I attempted 500. I'm glad I got the lift.

A few comments/quesitons:

1) Nice deadlift!!

2) What song was that. I really enjoyed and was a nice touch to your vid.

3) So you're graduated... now what?

IW

1.) Thanks a lot!

2.) It is called I will not bow by Breaking Benjamin

3.) Now I go back home to Bombay and hunt for a job. Work for 3-4 years and get an MBA. This is the plan for now lol...

Hey guys,

I don't know how many of you that read this but I wanted to make an announcement.

Eric Troy from Ground Up Strength has just released a free eBook which is ALL about Overhead Squats and Hip Mobility.

If you are having issues with your Squat, I think it is a must-read. It will help you improve your technique and become a LOT stronger!

I have attached the eBook here for anyone to download.

If you like it, please do head over to the main site of Ground Up Strength and sign-up for the newsletter. There are previously archived newsletters with TONS of training and nutrition articles. Eric also sends out free eBooks all the time.

Seriously, guys and gals: check it out!

Attached Files

GUS-Overhead-Squat-Book.pdf (462.9 KB, 0 views)