PRESS TRAINING - Mesocycle 24 Week 2
This workout took place on Wednesday. Overhead Press: 175 lbs x 2 reps 195 lbs x FAIL 175 lbs x 2 reps 175 lbs x 1 rep The OH Squats from Tuesday's workout really messed up my shoulders. They were incredibly sore and the bar wasn't moving. So, what I am going to do is shift OH Squats to Deadlift Training day or I might just drop them for now. Clearly I am able to maintain strength on them so it's no big deal. Regarding the OHP: next week will be better. My shoulders won't be sore. And given that they were so sore I think I did reasonably well. Weighted Pull-ups: BW + 50 lbs x 3 reps BW + 50 lbs x 4 reps Last rep on the second set is questionable at best lol... BodyWeight Pull-ups: BW x 11 reps BW x 10 reps I am going to start doing these again. My goal next week is to take 20 lbs and do 10 reps straight. The gym was about to close so I had to rush through this. I couldn't do my normal rest intervals and that held me back. Swiss Ball Jackknife Pikes: BW x 12 reps x 3 sets My work hours are pretty darn insane. On some days I come back home by 9 pm or even 10 pm. Actually, this is most of the time. So, I have been very very worried about squeezing in a workout on the weekdays. Well, I was contemplating setting up a home gym but the owner of K11 Academy and Five Fitness Clubs; Mr. Kaizzad Capadia has offered to keep the gym open beyond the regular hours of operation just for me. This is really incredible of him and I am very grateful for this. Video: |
DEADLIFT TRAINING - Mesocycle 24 Week 3
This is last night's training. So as usual Saturday nights are Deadlift nights. Got Kanishk, Devraj and me all doing pulls. The only one missing was Bijoy. Hell, even Kaizzad sir turned up just to show off a 340 bench! 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 415 lbs x 1 rep Deadlift Work Sets: 465 lbs x 1 rep 445 lbs x 4 reps 475 lbs x 1 rep 455 lbs x 3 reps 485 lbs x FAIL 475 lbs x 1 rep This was pretty insane. I think having this job tires me out so my form wasn't as awesome as I would've liked. Plus, 485 is 98.5% of my max....it would be hard for me to do that after doing so much other stuff in the 90%+ range. That last rep with 475 is what Devraj refers to as my accession into heaven lol...watch the video and you'll see why. Overhead Squats: 135 lbs x 3 reps Gym was shutting down and we had to call it quits. Facepulls: 75 lbs x 15 reps x 3 sets It was a pretty big day for all of us. Kanishk managed to hit a 315 Deadlift for sets of 2, 3 and 3. Devraj pulled his first ever 315. Devraj's gf pulled a 175. All in all it was a decent session. Video: |
FULL BODY TRAINING - Mesocycle 24 Week 2
I can't believe it's been a week since my last update. Well, this is last Sunday's workout. Pistol Squats: +20 lbs x 3 reps x 2 sets +30 lbs x 3 reps +40 lbs x 3 reps +50 lbs x 3 reps x 2 sets +40 lbs x 4 reps This destroyed me. I am going to stop chasing reps and go after weight. Weighted Pull-ups: +50 lbs x 3 reps +60 lbs x 1 rep +60 lbs x 1 rep +50 lbs x 3 reps Meh.... Dumbbell Rows: 140 lbs x 5 reps 140 lbs x 3 reps 140 lbs x 3 reps 140 lbs x 4 reps Calluses torn but decided against using straps. Cable Rows: 120 lbs x 10 reps 130 lbs x 10 reps 130 lbs x 10 reps Lat Pull-down Crunches: 75 lbs x 20 reps Video: |
SQUAT TRAINING - Mesocycle 24 Week 3
This is Tuesday's session... Front Squats: 285 lbs x 1 rep @ 90% 245 lbs x 5 reps x 3 sets @ 78% Using a modified version of Brad Gillingham's Squat Cycle. Back Squats: 315 lbs x 2 reps 275 lbs x 7 reps Supine GHRs: BW x 12 reps x 3 sets Russian Twists: 25 lbs x 10 reps x 5 sets Dumbbell Static Holds: 120 lbs x 30 seconds 120 lbs x 30 seconds 120 lbs x 35 seconds Really need to work on this. Video: |
PRESS TRAINING - Mesocycle 24 Week 3
This is Wednesday's training. Kaizzad sir is really awesome. He kept the gym open specially for us to finish our training. I had work till 9 pm so by the time I got to the gym it was 10 and the gym was scheduled to close in an hour. Thankfully Kaizzad sir allowed us to hang around and train :) Overhead Press: 165 lbs x 4 reps x 4 sets I don't think I've ever done this much volume at such a heavy weight. This is 89.8% of my max. BodyWeight Pull-ups: 10 + 10 + 9 = 29 I am going to get back into the habit of doing these. Short workout. Video: |
DEADLIFT TRAINING - Mesocycle 24 Week 4
Deload workout from Saturday night. 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 415 lbs x 2 reps Deadlift Work Sets: 465 lbs x 2 reps 475 lbs x 2 reps Very cool. I am very very pleased with this. Overhead Squats: 135 lbs x 3 reps 145 lbs x 3 reps 155 lbs x 3 reps This is hard on the shoulders... Dumbbell Windmills: 35 lbs x 10 reps x 4 sets My shoulder felt so weird in this. Bad choice of exercise. Facepulls: 75 lbs x 15 reps x 4 sets I was worried about shoulder stability. Video for today: |
the deadlifts are great brother.
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FULL BODY TRAINING - Mesocycle 24 Week 4
This is Sunday's training. Pistol Squats: +20 lbs x 3 reps x 2 sets +30 lbs x 4 reps +40 lbs x 5 reps +50 lbs x 3 reps +60 lbs x 3 reps +70 lbs x 1 rep +50 lbs x 3 reps This killed me. Weighted Pull-ups: +50 lbs x 4 reps +50 lbs x 2 reps Dumbbell Rows: 140 lbs x 4 reps 140 lbs x 5 reps 140 lbs x 4 reps My calluses were all torn up from Deadlifting but I refused to wear my straps. Cable Rows: 120 lbs x 10 reps x 3 sets Video: |
SQUAT TRAINING - Mesocycle 24 Week 4
I worked on 4 days straight. Last Saturday = Deadlifts Sunday = Full Body with Pistols, pulls, etc. Monday = Squat Training Tuesday = Press Training This is the Squat workout... Front Squats: 295 lbs x 1 rep @ 92.5% 255 lbs x 3 reps x 3 sets @ 81% 255 lbs x 6 reps @ 81% That last set was a killer. Back Squats: 275 lbs x 4 reps 315 lbs x 3 reps 275 lbs x 7 reps Tried really hard to not do the butt wink. I hate back squats. Supine GHR: BW x 12 reps x 3 sets Swiss Ball Jackknife Pikes: BW x 12 reps x 2 sets Video: |
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