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_Wolf_ 02-05-2010 04:17 PM

Back Training
Mesocycle 18 - Week 2

Beginning Thoughts:
Just got back from the gym...I forgot to mention this but my calluses are hurting like hell today. They were hurting yesterday as well and were a limiting factor of sorts on my Deadlifts but today the pain was close to unbearable yet I didn't use my straps till Facepulls rolled around :)
Workout:
Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 1 rep x 2 sets
BW + 30 lbs x 4 reps
Total = 15 reps
Last time I was too toasted after Dumbbell Rows to do Pull-ups so this week I switched the order around.

Dumbbell Rows:
110 lbs x 5 reps x 2 sets
115 lbs x 5 reps x 2 sets
120 lbs x 5 reps

Cable Rows:
170 lbs x 12 reps x 3 sets
200 lbs x 5 reps

Facepulls:
60 lbs x 15 reps
80 lbs x 15 reps
100 lbs x 15 reps

Front Planks using alternate arm and leg:
BW x 60 seconds x 2 sets
Videos:
Pull-ups & Dumbbell Rows:
Overall Impression:
Gonna go be a pig tonight and eat a lot. Hopefully recovery will be fast that way :)

_Wolf_ 02-07-2010 10:40 PM

Squat Training
Mesocycle 18 - Week 2

Beginning Thoughts:
Working out Sunday night is awesome. Gym is ALWAYS empty :)
Workout:
Front Squats:
260 lbs x 1 rep @ 92.5%
230 lbs x 3 reps x 5 sets @ 82.5%
Damn difficult...

Farmers Walks:
105 lbs x 2 trips x 3 sets

Metabolic Conditioning for 2 rounds:
Barbell Reverse Lunges using Front Squat Grip = 65 lbs x 8 reps
Dumbbell Windmills = 30 lbs x 8 reps
Unilateral RDLs = 65 lbs x 7 reps
Renegade Rows = 40 lbs x 7 reps
Nearly threw up...

Grip Training:
Crushers @ 150 lbs for several sets, reps and static holds
I just purchased a #1 CoC...Waiting for it to get here.
Videos:
Front Squats & Metabolic Conditioning:
Overall Impression:
Hope everyone had a great weekend!!! :)

iron_worker 02-08-2010 06:30 AM

Metabolic conditioning... sounds horrible yet effective. lol

Nice workouts.

IW

_Wolf_ 02-09-2010 02:15 PM

Full Body Training
Mesocycle 18 - Week 2

Beginning Thoughts:
Body was extremely sore!
Workout:
Pistol Squats:
Skipped. Too sore.

Incline Close Grip Crazy Bell Bench Press:
185 lbs x 3 reps
195 lbs x 2 reps
205 lbs x 1 rep
195 lbs x 2 reps
185 lbs x 5 reps

Pull-ups:
BW x 9 reps
BW x 8 reps
BW x 6 + 2 reps
BW x 8 + 2 reps
Total = 35 reps

Overhead Press:
155 lbs x 5 reps x 3 sets

Push-ups:
BW x 10 reps x 2 sets

Hammer Grip Chin-ups:
BW x 5 reps x 2 sets
Great finisher...
Videos:
Incline Close Grip Crazy Bell Bench Press, Pull-ups, Overhead Press & Hammer Grip Chin-ups :
Overall Impression:
Exhausted. This was last night's workout. Since then I've had 3 slices of cheese pizza....haha!

Hope everyone's having a good week. Thanks for reading! :)

Pitysister 02-10-2010 04:48 PM

get your coc yet? them things are fun :)

_Wolf_ 02-11-2010 10:00 PM

Deadlift Training
Mesocycle 18 - Week 3

Beginning Thoughts:
Last semester at school and I think it's gonna be my most difficult yet.
Workout:
Deadlifts:
415 lbs x 5 reps
425 lbs x 2 reps
420 lbs x 5 reps
430 lbs x 2 reps
425 lbs x 5 reps
My hands were hurting like a bitch today. I cannot describe the pain. Firstly: the weather over the last 2 days has sucked. I am not used to less than 50F temperatures and the main reason I chose Trinity University over all the other universities which accepted me was because I knew I'd love Texas weather. Well, right now my body is definitely NOT loving it. Infact, I am pretty darn sure my body hates this weather. I have never felt this lethargic and tired all the time....plus I've hardly been eating good food which all adds up in the end. At the same time, the cold is messing up my hands: my calluses are hurting painfully and gripping the bar is very painful. Usually, I switch my over/under grip to under/over every rep to keep symmetry and not allow my body to get used to just one grip. But, today, my hands were practically frozen in pain so I kept the grip to one side the entire set - and even then it was a painful experience. I almost threw up after set #3 but I kept going. One smart decision was to take adequate rest....most of the time I took 7-10 minutes between sets and that helped me recharge my batteries.

Front Squats:
Skipped

Swiss Ball Jackknife Pikes:
Skipped

Hand Extensions:
2 bands x 10 reps x 3 sets
Videos:
Deadlifts:
Overall Impression:
I am gonna rest and eat and sleep in and tomorrow I might skip my back workout if I feel like absolute shit. I felt just fine going into the workout today though....it was just like all of a sudden after my warm-ups I just sat down for my usual 3 minute rest and I was reading a novel (I do that in between sets sometimes) and then all of a sudden my energy was just zapped. I had zero motivation. And this was even before I had started my first working set. Normally, if I ever get this feeling of tiredness and wanting to just be done with my workout its usually before my last set or so but never before my first set. What a pity. Hopefully next week I'll feel better. My form wasn't that awesome on the sets either. I just couldn't focus 100%. But, what I did do is watch some motivating videos of Konstantinovs and Magnusson which did the trick for the time being. Visual imagery always helps me focus better.

I hope everyone's had a good week. Tomorrow is Friday!!! :)

Cheers everyone and thanks for reading!

_Wolf_ 02-11-2010 10:05 PM

Quote:

Originally Posted by Pitysister (Post 84919)
get your coc yet? them things are fun :)

No they're not. Mine came in the mail and I SUCK at closing it. I can't fucking close a #1 man...pathetic.

iron_worker 02-12-2010 06:08 AM

Do yourself a favor and never move to Canada... or at least not the interior provinces or the northern ones. lol

BTW, great deads for an "off" day.

IW

Pitysister 02-12-2010 11:33 AM

Quote:

Originally Posted by _Wolf_ (Post 84940)
No they're not. Mine came in the mail and I SUCK at closing it. I can't fucking close a #1 man...pathetic.

i can get really close to closing number 1...but have never touched them together. i also have the....trainer or sport...i think it's the 80 pound one...and it's cake...they are definitely humbling.

have you tried using gloves intermittently for the callous problem?

_Wolf_ 02-14-2010 10:46 PM

Squat Training
Mesocycle 18 - Week 3

Beginning Thoughts:
I have a hell week up ahead of me...
Workout:
Front Squats:
270 lbs x 1 rep @ 95%
245 lbs x 3 reps @ 85%+
240 lbs x 3 reps x 4 sets
Very trying.

Metabolic Conditioning for 2 rounds:
Barbell Reverse Lunges using Front Squat Grip = 65 lbs x 8 reps
Renegade Rows = 45 lbs x 5 reps
Unilateral RDLs = 65 lbs x 10 reps
Dumbbell Windmills = 30 lbs x 10 reps
Nearly threw up...

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 5 reps x 2 sets
CoC #1 x 1 rep x 3 attempts...barely got 1 rep lol...
Heavy Grips 150 lbs x 5 reps x 2 sets
This is so damn difficult!!! But, I am sure I am gonna nail this in a few weeks. I also did like 5 hand extension sets over the course of this. 3 of the 5 sets I mentioned right now were done as a cool-down of sorts...
Videos:
Front Squats & Metabolic Conditioning:

Grip Training:
Overall Impression:
Had a decent weekend. Lots of studying but I did go see Wolfman which was terribly disappointing. On a different note: any of you guys watch Spartacus: Blood and Sand? Awesome show...mainly because the sex scenes are awesome (lol) but I think it's got potential. I do think it's not as awesome as Gladiator or 300 but I think the comic book type cinematography grows on you..


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