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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

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!

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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 Jack 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 Jack Pikes:
BW x 12 reps x 3 sets

Video: