Beginning Thoughts:

I got back to Bombay at 4:00 am today. I took a 2 hour nap before my gym session. I slept a lot on the plane though - I love sleeping on planes: it makes me feel like as if I am in a cradle. I love it when there is turbulence haha...

Workout:

Anderson Squats:

@ 92% = 115 kgs (253 lbs) x 1 rep x 6 sets
@ 100% = 125 kgs (275 lbs) x failure x 2 attempts
I failed at hitting 275 lbs. I failed while coming up. The bar slid down my body both times.

Speed Deadlifts:
@ 50% = 90 kgs (198 lbs) x 2 reps x 7 sets

Unilateral Box Squats:
Density Training @ 12 minutes
6 + 6 + 6 + 6 + 6 + 6 + 6 = 42 reps

High Cable Rows:
75 kgs x 6 reps x 4 sets

Head Supported Dumbbell Rows:
20 kgs x 10 reps x 3 sets

Bar Rollouts:
8 reps x 3 sets

Videos:

Anderson Squats:

http://www.youtube.com/watch?v=XmftKSXq5D0

Overall Impression:

It was a pretty decent workout. I wish I had gotten those singles with 125 kgs. That would've been swell! Oh well...next time...

Have a good weekend everyone! :)

Thats a huge front squat man! We're planning on just starting anderson squats... Should be killer.

IW

Beginning Thoughts:

I am doing an Upper Body Workout after a loong time!

Workout:

2 Board Press:
@ 90% = 100 kgs (220 lbs) x 1 rep x 6 sets
@ 95% = 105 kgs (231 lbs) x 1 rep x 2 sets

Pull-ups:
Density Training @ 20 minutes
2 reps x 20 sets

Unilateral Dumbbell Press:
26 kgs x 5 reps x 3 sets

Push-ups:
BW x 15 reps x 3 sets

Inverted Rows:
BW x 10 reps x 3 sets

Dumbbell Figure 8:
10 lbs x 10 reps x 3 sets

Videos:

Press:

YouTube

Overall Impression:

Cheers, guys! :)

Beginning Thoughts:

It is Christmas Eve today! :)

Workout:

Speed Squats:
@65% = 105 kgs (231 lbs) x 2 reps x 12 sets
This was bloody hard!

Good Mornings:
80 kgs (176 lbs) x 4 reps x 5 sets

Reverse Lunges using Front Squat Grip:
30 kgs x 8 reps x 3 sets

Unilateral RDLs:
30 kgs x 7 reps x 3 sets

Barbell Rows:
50 kgs x 8 reps
60 kgs x 8 reps
70 kgs x 8 reps
80 kgs x 6 reps

Overhead Dumbbell Side Bends:
10 kgs x 10 reps x 3 sets

Videos:

Nothing for today.

Overall Impression:

I just wanted to say thanks for reading this journal and have a merry christmas!

Beginning Thoughts:

I weighed myself in today. 90 kgs. That is 198 lbs. When I left Bombay in August (that is nearly 4 months ago) I weighed 82 kgs or 181 lbs. So in these last 4 months, I have gained 17 lbs. LOL...I wish all of it was pure lean muscle.

Workout:

Overhead Squats:
65 kgs (145 lbs) x 3 reps x 3 sets
45 kgs (100 lbs) x 5 reps x 3 sets
Boy was this hard. I am sore as hell from yesterday's Squat workout and I cannot walk without my hammies and ass hurting!

Chin-ups:
BW x 3 reps
+ 4 kgs x 3 reps
+ 6 kgs x 3 reps
+ 10 kgs x 3 reps
+ 14 kgs x 3 reps
+ 18 kgs x 2 reps
+ 20 kgs x 1 rep
BW x 8 reps
BW x 6 reps
Wow this was hard hell!!!

Front Planks:
30 seconds x 3 sets
90 seconds x 1 set

Videos:

Overhead Squats:

YouTube

Overall Impression:

Merry Christmas, everyone! :)

look at you adding music to your videos :)

Hopper inspired me. And I love Kanye's new album.

Beginning Thoughts:

I was running a high fever today morning and around 2 pm I developed this miserable cold which won't go away. I sneezed 30 times in an hour. I hate this.

Workout:

Anderson Squats Singles:
115 kgs (253 lbs)
120 kgs (264 lbs)
115 kgs (253 lbs)
125 kgs (275 lbs)
120 kgs (264 lbs)

Banded Deadlifts:
Double Looped Bands
@ 50% = 91 kgs (200 lbs) x 2 reps x 4 sets
@ 55% = 96 kgs (211 lbs) x 2 reps x 4 sets
With the double loop this was hard as hell! I think the tension in each band must have exceeded 80 lbs. It was a battle to do this and the whiplash while lowering the bar was pretty intense. This was very very hard.

Unilateral Box Squats:
Density Training @ 12 minutes
7 + 7 + 7 + 7 + 7 + 7 + 7 = 49 reps

High Cable Rows:
70 kgs x 6 reps
75 kgs x 6 reps
80 kgs x 6 reps
85 kgs x 6 reps
75 kgs x 10 reps

Head Supported Dumbbell Rows:
20 kgs x 12 reps x 3 sets

Bar Rollouts:
10 reps x 3 sets

Videos:

Anderson Squats + Banded Deadlifts:

YouTube

Overall Impression:

It was an alright workout....I want to rest and recover now...Hopefully this cold will go by tomorrow. The workout made my fever disappear so I hope the cold follows...I think the cold is an allergy though..

anderson's look sexy...i really need to give them a go sometime.

Now that you've double looped the band you might want to not just automatically start out with 50% on the bar.

When I first did them I ended up starting with more like 40 or a little less.

What you did is fine and that is ok to do as well. But you might want to experiment with different things.

For intance, one thing I love to do is start out with a load I know I won't make at first so that the bands shut me down at about mid shin or a bit higher. Then I pull like hell like i'm going to get it up anway. Take a good rest and do it again.

You make sure you are properly warmed up and somewhat acclimated and you pick a weight that is not impossible for you to do again't the bands but simply that you are not ready to do..i.e. it's a very difficult weight your would need to work up to...perhaps as high as 60 percent load but you be the judge. But you intentionally try this weight anyway.

I like to do some static core stuff, btw, before this since when you pull at like that at mid shin (or a bit higher) it feels like almost all lower back. The thoracic may round over some during this and that is ok.

THEN drop down to 40 percent of so and really concentrate on ripping the bar off the floor and then excellerating againsn't the bands.

That was one thing that was missing, btw, from those lifts. It looks like you were just "lifting" the bar. I want to see you TEARING it off the floor like it's glued down.

So, back to the plan. You start with 40 and you slowly work upwards until you get to the weight you started with. All the time you want to concentrate on explosion. Take long rests and it's best to stick with singles.

Then, you may be surprised, that you can lock out the weight you started with. fairly easily, two or three times.

Or course other times you may want to stick with light loads where you can generate lots of speed.

Start out with some bandeds and then go to reg deads sometimes if you want to see some magic. You should pretty much immediately see the gains form the banded deads when you take the bands away. Basically, 65 or 70 percnet load may go up like 50 percent and the bar should really have that floating effect because of the rtd you've developed.

This is a way of seeing just how quickly you can get stronger through nervous system effects. But the trick is to "set" the effects. Becasue with neural gains it is easy come easy go.

The andersons look ok..heavy looking. I'd like to see you take a bit more time at the bottom and set the back. You may be a bit low. Try to initiate the lift by driving up agains't the bar instead of just "pushing" with your feet. A good way of looking at it is you are "extending" your body against the load rather than just pushing against the ground.