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  #221  
Old 09-03-2010, 10:43 PM
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PRESS TRAINING - Mesocycle 24 Week 4

This workout took place on Tuesday.

Overhead Press:
165 lbs x 5 reps x 3 sets
This was damn difficult!

Close Grip Bench Press:
185 lbs x 8 reps x 2 sets

BodyWeight Pull-ups:
10 + 10 + 11 + 10 + 10 + 9 + 8 + 7
TOTAL = 75 REPS
This killed me.

Video:
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  #222  
Old 09-04-2010, 12:41 AM
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Ground Up Strength members in India:

http://www.youtube.com/watch?v=jNQV6AbvS7k
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  #223  
Old 09-05-2010, 09:05 AM
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DEADLIFT TRAINING - Mesocycle 25 Week 1

This is what happened on Saturday.

Firstly, Friday was a difficult day because I had a fever and a slight throat ache. Later that evening it developed into a cough. On Saturday I felt ok all day..just a little meh but I shrugged it off thinking it wasn't a big deal - especially since the fever had left. Well, I worked out @ 8 pm and I took a 2 hour nap from 5 to 7. When I woke up at 7 pm I had a pretty nasty cough but I figured it wasn't a big deal. Big Mistake on my part.

The goal was to start Singles Scene and do 7 reps with a minimum of 90% of my max after working up to a relative max for that day.

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
425 lbs x 2 reps

Deadlift Work Sets:
465 lbs x 1 rep @ 93%
465 lbs x 1 rep @ 93%
500 lbs x FAIL
475 lbs x 1 rep @ 95%
465 lbs x 1 rep @ 93%
455 lbs x 1 rep @ 91%
455 lbs x 1 rep @ 91%
465 lbs x 1 rep @ 93%

Damn this was hard. Because of that cough I just couldn't keep my core tight and everything felt "off". I should've done the smart thing and gone home but I just grinded through it. Y'all can see that on almost all the reps the lockout was an issue but I just stuck through it like a bull lol.

So the plan is that next week will be a repeat of this workout. Hopefully this week will be good to me and I won't go in to the gym next Saturday feeling like this.

Video:
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  #224  
Old 09-05-2010, 07:30 PM
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FULL BODY TRAINING - Mesocycle 25 Week 1

This is yesterday's training.

Pistol Squats:
+50 lbs x 3 reps
+60 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 5 reps
I am probably gonna look into buying some chains so that I can do these more easily.

Weighted Pull-ups:
+35 lbs x 4 reps
+35 lbs x 6 reps
+35 lbs x 7 reps
+35 lbs x 4 reps
I'm gonna work on adding reps to this over the next 4 weeks.

Front Planks:
BW x 60 seconds x 3 sets

Video:
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  #225  
Old 09-06-2010, 07:39 PM
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SQUAT TRAINING - Mesocycle 25 Week 1

This happened last night. It was one of those nights.....I went in late and Kaizzad was awesome enough to keep the gym open for me extra time.

Front Squats:
285 lbs x 1 rep @ 90%
255 lbs x 5 reps x 3 sets @ 81%
My legs were torched. Firstly I was sore as hell from Sunday's Pistol Squats and then I did this.

Back Squats:
315 lbs x 1 rep
I think my form is improving slowly.

Swiss Ball Jack Pikes:
BW x 12 reps x 2 sets

Video:
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  #226  
Old 09-07-2010, 07:54 PM
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PRESS TRAINING - Mesocycle 25 Week 1

This is last night's workout. I've worked out 4 days in a row and each workout has been hell. I am really looking forward to the next 3 days of rest I have. I will do some mobility drills on Thursday just to work on hip mobility but other than that there is nothing much planned.

Unilateral Overhead Press:
65 lbs x 5 reps
70 lbs x 5 reps
70 lbs x 5 reps
75 lbs x 2 reps
I am going to be alternating Unilateral Overhead Presses with Overhead Presses on a weekly basis.

BodyWeight Pull-ups:
13 + 10 + 10 + 9 = 42 reps
Decent. Gonna work on adding reps every week. I still want that 50 reps in 4 sets combo.

Facepulls:
75 lbs x15 reps x 2 sets

Cable WoodChops:
25 lbs x 15 reps
37.5 lbs x 15 reps
37.5 lbs x 15 reps
This was hard.

Video:
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  #227  
Old 09-12-2010, 07:50 AM
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DEADLIFT TRAINING - Mesocycle 25 Week 2

This is Saturday night's training. All of us except for Kanishk were there: Devraj, Bijoy, Me, Lorelli and even Kaizzad made an appearance!

Since I had made the amateur and silly mistake of training last week when I was sick, this was Week 1 of The Singles Scene.

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
425 lbs x 2 reps

Deadlift Work Sets:
455 lbs x 2 reps @ 91%
495 lbs x 1 rep @ 99%
495 lbs x 1 rep @ 99%
475 lbs x 1 rep @ 95%
475 lbs x 1 rep @ 95%
455 lbs x 1 rep @ 91%
Total Singles = 7
Average Weight = 472 lbs
Average Intensity = 94.4%
Difficult workout. I need to focus more next time. My set-up was meh coz I got lazy I guess......I was extremely nervous and anxious. I will do better next time.

Overhead Squats:
135 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
Awesome.

Banded Pull Throughs:
2 Whites + 1 Black x 13 reps x 3 sets

Russian Twists:
50 lbs x 10 reps x 4 sets

Video from Today's Session:


Last week's training recap for all Ground Up Strength members from India:

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  #228  
Old 09-13-2010, 02:47 PM
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looks good in here big man.
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  #229  
Old 09-15-2010, 10:05 AM
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FULL BODY TRAINING - Mesocycle 25 Week 2

This is Sunday's training...

Pistol Squats:
+50 lbs x 3 reps
Knees felt weird. You know....Pistol Squats are difficult lol..

Weighted Pull-ups:
+35 lbs x 6 reps
+35 lbs x 5 reps
+35 lbs x 5 reps
+35 lbs x 5 reps

Video:
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  #230  
Old 09-15-2010, 10:07 AM
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Quote:
Originally Posted by dumbell View Post
looks good in here big man.
thanks!
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