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BACK TRAINING - Mesocycle 23 Week 2
Gonna pig out tonight once again. Infact, this whole weekend is going to be one huge feast! This is what happens at Indian weddings :p BodyWeight Pull-ups: BW x 10 reps BW x 13 reps Dumbbell Rows: 120 lbs x 6 reps 120 lbs x 10 reps 120 lbs x 7 reps Seated Cable Rows: 120 lbs x 9 reps x 2 sets, 120 lbs x 13 reps Facepulls: 75 lbs x 15 reps x 2 sets Front Planks: BW x 60 seconds x 3 sets Dumbbell Static Holds: 120 lbs x 30 seconds x 2 sets Plate Pinches: 2 plates of 10 lbs each x 20 seconds x 2 sets Forgot my camera today....such a silly mistake! |
PRESS TRAINING - Mesocycle 23 Week 2
This was yesterday's workout... Overhead Press: 145 lbs x 4 reps 155 lbs x 4 reps 165 lbs x 3 reps 175 lbs x 2 reps 155 lbs x 4 reps Gonna try to up the reps next week... Unilateral Overhead Press: 60 lbs x 6 reps x 3 sets Close Grip Bench Press: 185 lbs x 6 reps x 3 sets This is just awesome. I never expected it to happen like this. Next week: time to add reps!!! Inverted Rows: BW x 15 reps x 3 sets Side Plank Rows: #1 bands x 45 seconds x 1 set Video of OHP and Unilateral OHP: |
DEADLIFT TRAINING - Mesocycle 23 Week 3
Felt really out of it today.... Deadlift Warm-ups: Mobility Drills 135 lbs x 7 reps 245 lbs x 5 reps 295 lbs x 5 reps 345 lbs x 3 reps 385 lbs x 3 reps Deadlift Work Sets: 415 lbs x 2 reps 455 lbs x 3 reps 455 lbs x 2 reps 415 lbs x 4 reps I failed on the 4th rep on the set with 455 and then on the second set with 455 I failed on the 3rd rep attempt. This is normal I guess....one cannot expect to progress in leaps and bounds every single time. Band Pull-throughs: 2 White Bands + 1 Black Band x 15 reps x 4 sets Dumbbell Windmills: 35 lbs x 10 reps x 3 sets Video for today: |
PISTOL SQUAT TRAINING - Mesocycle 23 Week 3
This is yesterday's workout Pistol Squats: 10 + 8 + 7 = 25 reps Decided to take it easy... Weighted Pull-ups: BW + 20 lbs x 3 reps BW + 40 lbs x 3 reps x 3 sets BW + 50 lbs x 2 reps Total = 14 reps Close Grip Bench Press: 185 lbs x 8 reps 205 lbs x 5 reps 205 lbs x 5 reps BodyWeight Pull-ups: BW x 10 reps x 2 sets Decent session... Video: |
SQUAT TRAINING - Mesocycle 23 Week 3
This is yesterday's Squat Session. It was Kanishk, Kartik and me. Kartik hit a 205 Front Squat for the first time in his life! Front Squats: 275 lbs x 2 reps 275 lbs x 3 reps 295 lbs x 1 rep 305 lbs x 1 rep Decent Back Squats: 275 lbs x 3 reps 315 lbs x 1 rep I was too lazy to do this. I dunno how much more of a pathetic excuse I can give. However, I did focus on my technique. Metabolic Conditioning Drills for 2 Rounds: Reverse Lunges with Front Foot Elevated: 14 kgs x 10 reps Swiss Ball Jackknife Pikes: BW x 10 reps Supine Glute Ham Raises: BW x 15 reps Ab Roller: BW x 15 reps Decent session...gonna post my Back Training in a bit... Video: |
BACK TRAINING - Mesocycle 23 Week 3
Went in to train today on an empty stomach... Weighted Pull-ups: BW + 45 lbs x 3 reps BW + 55 lbs x 3 reps BW + 75 lbs x 1 rep BW + 50 lbs x 3 reps This is unbelievable! Dumbbell Rows: 120 lbs x 5 reps 120 lbs x 8 reps 120 lbs x 10 reps 120 lbs x 7 reps Increased Density from last week again. Gonna try to use the 130's next week. Seated Cable Rows: 120 lbs x 10 reps x 2 sets, 120 lbs x 15 reps Had to cut the workout short because the gym was closing. But, I am very happy with my Pull-ups and Dumbbell Rows. Video: |
PRESS TRAINING - Mesocycle 23 Week 3
This is yesterday's workout... Overhead Press: 145 lbs x 4 reps 155 lbs x 3 reps 165 lbs x 3 reps 175 lbs x 2 reps 165 lbs x 3 reps I'm gonna start a new progression scheme for this next week onwards. I am gonna work up to a relative max and then I am going to do 3-5 sets of 1-5 reps with a minimum of 90% of my max. I will try SDT Progression once I've found a good base to work with. This is the last week of Quality Volume Training for this exercise. I've given it 3 weeks. Now it's time to aggressively build up my strength. Close Grip Bench Press: 185 lbs x 8 reps x 3 sets I am very pleased about this. I am going to try my best to work up to 3x10 with 185. Once I get that, I'm gonna increase the weight. If I play my cards correctly, 225 shouldn't be too far off for me. Unilateral Overhead Press: 65 lbs x 5 reps x 2 sets Inverted Rows: BW x 15 reps x 3 sets Land-Mines: 45 lbs x 10 reps x 4 sets Facepulls: 77 lbs x 15 reps x 2 sets Decent session. Here's the video: |
DEADLIFT TRAINING - Mesocycle 23 Week 4
Felt strong going in... Deadlift Warm-ups: Mobility Drills 135 lbs x 7 reps 245 lbs x 5 reps 295 lbs x 5 reps 345 lbs x 3 reps 385 lbs x 3 reps Deadlift Work Sets: 415 lbs x 2 reps 435 lbs x 4 reps 455 lbs x 3 reps 455 lbs x 2 reps 435 lbs x 3 reps Felt good. Gonna do Poliquin's 5/1 Progression scheme for the next 3 weeks. This was a solid training session. Average Intensity was @ 88% of my 1RM. Hand Extensions: 2 bands x 25 reps x 3 sets Video for today: |
PISTOL SQUAT TRAINING - Mesocycle 23 Week 4
This is yesterday's workout Pistol Squats: 10 + 10 + 10 = 30 reps Solid work! Weighted Pull-ups: BW + 45 lbs x 3 reps x 3 sets Could've done more... Close Grip Bench Press: 185 lbs x 3 reps 205 lbs x 3 reps 215 lbs x 3 reps 225 lbs x 1 rep 235 lbs x 0 reps This was weird. 225 should've been 2 but my spotter touched the bar so I discounted the first rep. Then, my new spotter needed to give me a helping hand on the 235 set. The video shows this better. BodyWeight Pull-ups: BW x 10 reps x 2 sets Front Planks: BW x 60 seconds x 3 sets Decent session... Video: |
BACK TRAINING - Mesocycle 23 Week 4
This is yesterday's training... Weighted Pull-ups: BW + 50 lbs x 3 reps x 4 sets Dumbbell Rows: 120 lbs x 6 reps 120 lbs x 7 reps 140 lbs x 4 reps 140 lbs x 6 reps Seated Cable Rows: 140 lbs x 5 reps x 2 sets 120 lbs x 12 reps x 2 sets Swiss Ball Jackknife Pikes: BW x 12 reps x 3 sets Video: |
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