PRESS TRAINING - Mesocycle 26 Week 1

This is LAST Sunday's training....I know I've been busy as hell this past week and I wanted to

Overhead Press:
165 lbs x 4 reps
175 lbs x 1 rep
175 lbs x 1 rep
155 lbs x 5 reps

Weighted Pull-ups:
+35 lbs x 7 reps
+35 lbs x 7 reps
+35 lbs x 6 reps
+35 lbs x 6 reps
Total = 26 reps

Next update to follow. Too lazy to upload these videos....

FULL BODY TRAINING - Mesocycle 26 Week 1

Last week was hell at work. I worked 14-16 hours for 4 days straight. I'm not bitching. I'm just giving excuses for not updating this log in a week!!!

Well, the bad news doesn't stop here. Last week I couldn't workout 4 times. I went in on Wednesday just to do some basic stuff because I had 45 minutes to train before the gym closed.

Front Squats:
275 lbs x 1 rep
Decided to stop here.

Pull-ups:
12 + 11 + 11 + 12 = 46 reps
Awesomeness

DEADLIFT TRAINING - Mesocycle 26 Week 2

This is Saturday's workout.

Last week 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 @ 92%
475 @ 96%
495 @ 100%
Average Weight = 475 lbs
Average Intensity = 96%
Great workout. 495 was the smoothest EVER. It was really wonderful to have so many strong people there with me: Kanishk, Devraj, Lorelli, Rahul..and ofcourse Sheru!!! :-)

Pistol Squats:
+50 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 3 reps
+50 lbs x 4 reps
What an awesome start to this!

Video:

PRESS TRAINING - Mesocycle 26 Week 2

Last Sunday's training.....work is crazy. I need to budget my time better. All weights are in lbs and the format is weight x reps x sets.

Overhead Press:
165 x 4
165 x 4
165 x 4
Decent. Needs work.

Weighted Pull-ups:
+35 x 5
+35 x 6
+35 x 5
Total = 16 reps
Felt very weak.

Dumbbell Rows:
140 x 3
140 x 2
Felt like crap.

Video:

SQUAT TRAINING - Mesocycle 26 Week 2

Monday's training....Everything is weight x reps x sets...

Front Squats:
255 x 3 x 5

Front Planks:
BW x 60s x 3

Cable Wood Chops:
37.5 x 10 x 3

Video:

FULL BODY TRAINING - Mesocycle 26 Week 2

Session took place on Wednesday. It was really good. I realized my mistake for the previous Front Squat session (on Tuesday) had been a lack of mobility drills. That is what my form blew and I kept having that damn buttwink.

Back Squats:
275 x 5
315 x 5
345 x 1
315 x 4
Easy easy easy. I am going to play with 315 and own it. After that, my goal is to hit 365x5 by the end of the year. But right now: I want to own 315.

Pull-ups:
13 + 11 + 11 + 12 = 47 reps

Rope Pull-ups:
6 + 6 + 6 = 18 reps
Total Pull-ups = 47 + 18 = 65
So awesome!!!!!

Video:

DEADLIFT TRAINING - Mesocycle 26 Week 2

Saturday's training was awesome. I almost had the whole gang in the house....Kanishk, Bijoy, Devraj, Lorelli...it was a blast!

Banded Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
225 x 4
255 x 5

Banded Deadlift Work Sets:
315 x 4
345 x 3
345 x 3
375 x 2
375 x 2
The looks that I got were pretty funny lol...This was damn difficult. Next week the approach to this is going to be different. I am going to be working up to a "Struggle Set". What this basically means is that I am going to work up to a weight which I cannot lockout - a weight with which I will struggle when it is at my knees or thereabouts. After this Struggle Set I will reduce the weight and try locking out the reps. The goal is to explode off the floor on each and every set from the get go. Anyway, I'm gonna work up to the Struggle Set, do that for maybe 1 more attempt, reduce the weight, do a bunch of heavy lockouts with the bands on. Then, if I feel good I will take the bands off and do some heavy deads...otherwise I'll pack up.

Deadlift Work Sets:
415 x 2
455 x 1
455 x 1
Decent. Just wanted to get some heavish sets...nothing fancy.

Pistol Squats:
+50 x 5
+50 x 4

Front Planks:
BW x 60 seconds x 3 sets

Video:

PRESS TRAINING - Mesocycle 26 Week 3

Sunday training...

Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4
75 x 2
70 x 5

Weighted Pull-ups:
+35 x 6
+35 x 6
+35 x 6
Total = 18 reps
I need to be more aggressive with these. Enough high rep work. Time to go back to the 50-75 range.

Cable Rows:
120 x 10
130 x 10
130 x 10

Unilateral Lat Pulldowns:
50 x 8
62.5 x 8
62.5 x 11

Swiss Ball Jackknife Pikes:
BW x 10 x 3

Hammer Curls:
50 x 5 x 2

What an awesome session!!!!

SQUAT TRAINING - Mesocycle 26 Week 3

Today's workout....Good day at work :)

Front Squats:
255 x 3
275 x 3
275 x 2 <<-- camera malfunctioned
295 x 1
275 x 3
275 x 1
Worked on the butt wink. The last set was just for that.

Weighted Dips:
+35 x 8
+45 x 6
Very happy. Gonna build on this next session...

Hanging Air Kicks:
BW x 7 x 3

Video:

Great work Wolf. Nice vids.