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Big Boy Basics
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07-17-2010, 03:33 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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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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07-19-2010, 09:43 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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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:
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07-21-2010, 10:34 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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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:
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07-23-2010, 03:00 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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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:
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07-25-2010, 11:12 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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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:
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07-25-2010, 12:50 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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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:
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07-27-2010, 09:12 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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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:
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07-29-2010, 11:51 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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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:
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07-30-2010, 11:13 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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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:
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08-03-2010, 10:42 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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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:
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