2011: Deadlifts, Grip and Presses

[Andalite]

damn bro, i know u dont juice but my military went from 185x5 to 225x4 in 3 months lol, but imo ur doin it right and building a better base foundation. Still, its crazy how much strength u get while on cycle

Well...shit bro...wild stuff!!!

 

[Andalite]

SQUAT Training - Mesocycle 30 Week 1

Today's training...

Anderson Front Squats:
135 x 5
185 x 5
225 x 2
Decided to call it quits. Ankle is still sprained. It's become a LOT better than before but I am still 2-3 weeks away for complete pain free ROM.

Kneeling Squats:
225 x 12
225 x 12
225 x 12
Crazy exercise...scorched my glutes and hamstrings....I tried to do some GHRs after that and it was excruciating.

Front Planks:
BW x 60s x 3

Here's Eric's recent article on Kneeling Squats: Kneeling Squats - Ground Up Strength

Today's Kneeling Squats Video:

 

[the.gladiator1987]

yea id let that ankle heal bro....

can u please go to my log and look at my workout? I tried doing what u said but im still a little lost, u never got back to me. I know ur busy though I just need to know since I already started PCT and this is the most crucial time for me to keep strength. Thanks a lot bro I owe you big

 

[Andalite]

yea id let that ankle heal bro....

can u please go to my log and look at my workout? I tried doing what u said but im still a little lost, u never got back to me. I know ur busy though I just need to know since I already started PCT and this is the most crucial time for me to keep strength. Thanks a lot bro I owe you big

GGRRRRR you could've atleast linked your log.

 

[the.gladiator1987]

Well, thats not that difficult. I am assuming your main lifts are squats, deads and bench, right?

So, have a 4 day layout.

Day 1 = Deads + Core
Day 2 = Bench + Pull-ups (weighted if possible)
Day 3 = Off
Day 4 = Squats + Pull-ups (yes, do them 2x a week)
Day 5 = Some heavy rows (your pick here) + 2 PC exercises (choose from: Glute Ham Raises, Romanian Deadlifts, Pull Throughs and Dumbbell Swings) + Core
Day 6 = Off
Day 7 = Off
Day 8 = Repeat

So the way this will pan out is that you will have Deads, Squats and Bench progressing a'la The Singles Scene.

This is what confused me bro u said id be doing the singles scene for deads squats and bench, but then u said id be doing strength consolidation for these lifts. I read ur articles and the above post and I fully understand what to do now. But u did see how I was confused right? Lol

But Thx for clearing it up for me I appreciate it homie

 

[Andalite]

This is what confused me bro u said id be doing the singles scene for deads squats and bench, but then u said id be doing strength consolidation for these lifts. I read ur articles and the above post and I fully understand what to do now. But u did see how I was confused right? Lol

But Thx for clearing it up for me I appreciate it homie

Yes. I forgot originally that you are coming off cycle and maintaining strength is more important than gaining on it.

 

[Andalite]

GRIP, PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 1

Tonight...

CoC #1 Gripper:
2 + 2 + 4 + 3 = 11 attempts
2 negatives with the weak (left) hand.

Weighted Pull-ups:
+45 x 7
+45 x 6
+45 x 6
SP - R

Romanian Deadlifts:
295 x 8
295 x 8
295 x 8
315 x 5
TP

Pull-ups:
BW x 12
BW x 12
BW x 12

Supine Glute Ham Raises:
BW x 12 x 3

Video:

 

[Andalite]

PULL-UP, ROW and GRIP Training - Mesocycle 30 Week 1

Tonight...

Weighted Pull-ups:
+25 x 10
+25 x 10
+25 x 10
SP - R

Deloaded Rows:
185 x 7
185 x 7
185 x 7
205 x 3
205 x 3
TP

Suitcase Deadlifts:
135 x 5
145 x 3
145 x 4

Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4

Hand Extensions:
2 bands x 25 reps x 4 sets

Video:

 

[Andalite]

DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 2

Did this earlier today. I love my Saturdays!!!

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
465 x 2
TP
Fantastic. Added 2.5 lbs to the bar in total (1.25 per side - thanks to my fractional loading plates Eric made me take out) plus I added another set. Triple Progression FTW!!!
I've also fallen to restricting myself to only using a right over left under grip on my work sets. Today, I switched it for the 465. Felt good. It was after a long time.

Overhead Press:
167.5 x 6
167.5 x 5
167.5 x 5
DP - W + R

Barbell Static Holds Grip Training:
275 x 5s
315 x 5s
365 x 2s
Hands were beat....

Video:

 

[SPEKTOR-AAA]

Those kneeling squats are different. I honestly have never seen that before very interesting. I almost want to try it.