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  #291  
Old 12-19-2010, 09:42 AM
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FULL BODY TRAINING - Mesocycle 28 Week 4

Tonight's training...I forgot my camera most unfortunately.

Front Squats:
255 x 3
275 x 4
275 x 4
Same total reps as last time.

Dips:
BW x 10 x 4
Total Reps = 40 reps

Pull-ups:
BW x 10 x 4
Total Reps = 40 reps
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  #292  
Old 12-23-2010, 11:14 AM
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DEADLIFT TRAINING - Mesocycle 28 Week 4

Wednesday's training...

Gripper Training (Beginners):
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 -->> 7 attempts
HG 150 x 8

Pistol Squats:
50 x 4
70 x 4
80 x 2
100 x 1
100 x 1
Killer!!!!

Weighted Pull-ups:
+45 x 5
+60 x 3 x 3
+45 x 5
BW x 13

Dumbbell Rows:
140 x 3
130 x 5

Video:
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  #293  
Old 12-23-2010, 11:44 AM
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100lb Pistols ... wow!

Also, that's not good news for me ... I think I'm getting a CoC #1 for xmas. lol I may have some work to do.

IW
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  #294  
Old 12-25-2010, 09:33 AM
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Quote:
Originally Posted by iron_worker View Post
100lb Pistols ... wow!

Also, that's not good news for me ... I think I'm getting a CoC #1 for xmas. lol I may have some work to do.

IW
Thanks

Dude CoC #1 whoops my ass every single time....I think my left hand is really retarded
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  #295  
Old 12-25-2010, 02:27 PM
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DEADLIFT TRAINING - Mesocycle 28 Week 5

I'd like to wish everyone a Merry Christmas

This is today's training - yes, I worked out on Christmas day.

I played some paintball yesterday for a few hours and my body was/is sore beyond words....add to that I got 2 hours of sleep last night and only an hour's nap before training. Diet has been relatively good though...mostly just protein and veggies. Mostly.

Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
245 x 3
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Legs were incredibly sore!!!

Deadlift Relative Max:
495 x 1
Very good..smooth and controlled.

Deadlift Consolidation Cycle Week 2:
90% of 495 = ~445
445 x 2 reps x 7 sets
Destroyed me. Shin got scraped again...
Eric's entire Consolidation Example has been written up here: Strength Consolidation

Hand Extensions:
2 bands x 20 reps x 3 sets

Video:
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  #296  
Old 12-27-2010, 10:05 AM
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CONDITIONING TRAINING - Mesocycle 28 Week 5

I was exhausted beyond words on Sunday....I was sore as hell from the paintball madness of Friday and that coupled with Saturday's Deadlift Training had me in quite a state...

So, I decided to go in and do some Conditioning work....

Round One:
Unilateral Press with Reverse Lunge = 45 x 3
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10

Round Two:
Unilateral Press with Reverse Lunge = 45 x 4
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10

I then proceeded to throw up some nasty bile....Gross!!

Video of Round #2:
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  #297  
Old 12-30-2010, 07:33 AM
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PRESS TRAINING - Mesocycle 28 Week 5

This week is very unorganized...don't quite know when to train, etc...

CoC #1 Gripper Training:
1 + 1 + 1 + 1 + 2 = 6 Attempts
I hate my left hand.

Overhead Press:
165 x 5
185 x 3
185 x 1

Unilateral Lat Pulldowns:
62.5 x 10 x 2
77.5 x 10

Swiss Ball Jack Pikes:
BW x 12 x 3

Hand Extensions:
2 bands x 25 reps x 3 sets

Video:
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  #298  
Old 12-31-2010, 01:03 PM
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Very nice pressin. Also, I'm at about the same spot as you are with my CoC #1. I have to get some chalk because it seems to want to pop out sideways just before I can close it.

IW
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  #299  
Old 12-31-2010, 03:09 PM
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Quote:
Originally Posted by iron_worker View Post
Very nice pressin. Also, I'm at about the same spot as you are with my CoC #1. I have to get some chalk because it seems to want to pop out sideways just before I can close it.

IW
Yeah dude that CoC #1 is annoying me to death! :(
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  #300  
Old 03-19-2011, 10:50 PM
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Ground Up Strength - The India Charter - Strength Training

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