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_Wolf_ 01-28-2010 11:05 PM

Deadlift Training
Mesocycle 18 - Week 1

Beginning Thoughts:
Been eating right for the last few days...
Workout:
Deadlifts:
415 lbs x 2 reps
425 lbs x 2 reps
435 lbs x 2 reps
435 lbs x 2 reps
445 lbs x 2 reps
I had to hit 5 doubles today...My camera messed up on the first set with 435 and it got blurred (weird).

Front Squats:
185 lbs x 8 reps x 2 sets @ 65%
I am using the Brad Gillingham cycle for Front Squats for the next 12 weeks (or so). I have a feeling I overstated my lifts so I might be in a bit of trouble soon lol...

Weird Ab Exercise:
BW x 7 reps x 3 sets

Hand Extensions:
2 bands x 10 reps x 3 sets
This a new grip exercise. We're so used to training our grip (whether it be crushing grip or static grip or that third form of grip training which escaped my mind lol) that we neglect our antagonistic grip muscles. So, while I also train for squeezing my hand, this exercise forces you to open your hand. I have a video up of it too...
Videos:
Deadlifts, Front Squats & Core Training:

Hand Extensions:
Overall Impression:
I hope everyone is having a good week...Tomorrow is Friday finally lol!!! Cheers and good luck!!!

_Wolf_ 01-30-2010 12:53 PM

Back Training
Mesocycle 18 - Week 1

Beginning Thoughts:
This is yesterday's workout...
Workout:
Dumbbell Rows:
110 lbs x 5 reps x 5 sets
120 lbs x 3 reps

Pull-ups:
Skipped this. Zero energy.

Cable Rows:
160 lbs x 13 reps x 2 sets
170 lbs x 13 reps
190 lbs x 7 reps

Facepulls:
60 lbs x 15 reps x 2 sets

Inverted Rows:
Skipped

Swiss Ball Jackknife Pikes:
Skipped
Videos:
Forgot my camera..
Overall Impression:
Time to rest. Oh, I went and saw Edge of Darkness last night..Good movie.

I hope everyone's having a good weekend. Thanks for reading!!! :)

_Wolf_ 01-31-2010 10:53 PM

Squat Training
Mesocycle 18 - Week 1

Beginning Thoughts:
Just got back from the gym...
Workout:
Front Squats:
255 lbs x 1 rep @ 90%
225 lbs x 5 reps x 3 sets @ 80%
Running the Gillingham cycle right now. My boy Xiva from Muscle Mecca suggested this cycle...Let's hope I make some gains on it! :)

Metabolic Conditioning for 2 rounds:
Unilateral RDLs = 25 lbs x 7 reps
Swiss Ball Jackknife Pikes = BW x 10 reps
Cable Pull-throughs = 80 lbs x 12 reps
Side Plank Rows = BW x 30 seconds
I haven't done any conditioning training in like 5 months now. I want to get back to doing this more regularly because it keeps me in good shape. I have to make sure I don't overdo it because this stuff drains me. Today was a reasonable okay day and I managed to do some good. My form was kinda iffy on several sets (y'all can see that in the video) but it will improve.

Grip Training:
Crushers @ 150N for several sets, reps and static holds
I managed to get my hands on one of these crushers (CoC I think) and I used it. Pretty cool.
Videos:
Front Squats & Metabolic Conditioning:
Overall Impression:
Pretty tiring workout....

iron_worker 02-01-2010 06:25 AM

Looks like everything is rolling along nicely in here. As usual.

Keep it up!

IW

_Wolf_ 02-01-2010 07:36 AM

Thanks IW :)

TALO 02-01-2010 11:29 AM

Your deadlift progress ( and other's ) is amazing . Great job.

_Wolf_ 02-02-2010 12:11 PM

Full Body Training
Mesocycle 18 - Week 1

Beginning Thoughts:
Last night's workout....
Workout:
Pistol Squats:
6 +6 + 6 = 18 reps
Decent

Overhead Press:
155 lbs x 3 reps
160 lbs x 3 reps
165 lbs x 3 reps
170 lbs x 3 reps
175 lbs x 2 reps
180 lbs x 1 rep

Pull-ups:
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 + 2 reps
Total = 34 reps
I managed to hit my goal of 30 reps in 3 sets last mesocycle. So now my new goal is to hit 40 reps in 4 sets.

Unilateral Press:
60 lbs x 7 reps
70 lbs x 4 reps

Push-ups:
BW x 15 reps x 2 sets
Unilateral Presses and Push-ups were super-setted.

Hammer Grip Chin-ups:
BW x 6 reps x 2 sets
Great finisher...
Videos:
Pistol Squats, Overhead Press, Pull-ups, Push-ups, Unilateral Press & Hammer Grip Chin-ups :
Overall Impression:
Ate like a pig...Terrible self discipline.

_Wolf_ 02-02-2010 12:11 PM

TALO: Thank you very much :)

_Wolf_ 02-04-2010 10:51 PM

Deadlift Training
Mesocycle 18 - Week 2

Beginning Thoughts:
Felt like absolute crap today. I've had so much school work to do that I was/am beat.
Workout:
Deadlifts:
415 lbs x 2 reps
435 lbs x 2 reps
455 lbs x 2 reps
455 lbs x 2 reps
435 lbs x 2 reps
Another week of doubles...

Front Squats:
170 lbs x 3 reps x 8 sets
Done real fast....

Swiss Ball Jackknife Pikes:
BW x 8 reps x 3 sets

Hand Extensions:
2 bands x 10 reps x 3 sets
Videos:
Deadlifts & Front Squats with my boy Darien hitting a 505 Deadlift!!!:
Overall Impression:
Oooooh the weekend is so close!!! :)

iron_worker 02-05-2010 06:15 AM

Awesome deads and congrats to your friend's 505. Thats pretty sweet.

IW


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