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2011: Deadlifts, Grip and Presses
- Thread starter Andalite
- Start date
Andalite
Elite Bodybuilder
SQUAT Training - Mesocycle 30 Week 2
Sunday evening...
Front Squats:
255 x 3
275 x 2
275 x 2
295 x 1
I'm coming back to Squatting after 6 weeks. The ankle sprain is almost gone....workout was good. I'm pleased.
Kneeling Squats:
225 x 13
225 x 12
225 x 12
Great.
Pull-ups:
10 reps
Video:
Sunday evening...
Front Squats:
255 x 3
275 x 2
275 x 2
295 x 1
I'm coming back to Squatting after 6 weeks. The ankle sprain is almost gone....workout was good. I'm pleased.
Kneeling Squats:
225 x 13
225 x 12
225 x 12
Great.
Pull-ups:
10 reps
Video:
SPEKTOR-AAA
New member
Looked good, nice depth. Whats your max front/back squat? Pre injury ofcourse
Andalite
Elite Bodybuilder
Thank you.
I don't focus a whole lot on my Front or Back Squats...but pre injury I was at:
Front Squat: 315 x 1 and 275 x 4 x 2
Back Squats: 345 x 1 and 315 x 5 x 3
Note: I write Weight x Reps x Sets
I'm not sure where exactly I am now but I don't care very much either...in the sense that my progression on these is not very aggressive. Due to my work schedule I've had to choose between Deads and Squats and Deads always win
But, I still focus on my Fronts...even if the progress is slow or almost stagnant I cannot have them get weaker. Even after 6 weeks off though, I did pretty well for 295 and thats like ~94% of my 1RM so it's not that bad at all.
Andalite
Elite Bodybuilder
PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 2
Sunday evening...
Weighted Pull-ups:
+45 x 7
+45 x 7
+45 x 6
+55 x 3
TP!!!
Dumbbell Swings:
65 x 13
65 x 13
65 x 13
Pull-ups:
BW x 13
BW x 13
BW x 13
Total Reps = 62 reps
Cable Pullthroughs:
100 x 15
110 x 15
110 x 15
Kaizzad calls this the Pornstar Maker..ahahahhaa...
Video:
Sunday evening...
Weighted Pull-ups:
+45 x 7
+45 x 7
+45 x 6
+55 x 3
TP!!!
Dumbbell Swings:
65 x 13
65 x 13
65 x 13
Pull-ups:
BW x 13
BW x 13
BW x 13
Total Reps = 62 reps
Cable Pullthroughs:
100 x 15
110 x 15
110 x 15
Kaizzad calls this the Pornstar Maker..ahahahhaa...
Video:
Andalite
Elite Bodybuilder
PULL-UP and ROW Training - Mesocycle 30 Week 3
Tuesday night from last week..worked out 4 days in a row and it was killer. One of those rare weeks....
Weighted Pull-ups:
+25 x 11
+25 x 10
+25 x 9
+25 x 5
Total = 35 reps
SP - R
Deloaded Rows:
187.5 x 6
187.5 x 6
187.5 x 6
SP - W
Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4
Hand Extensions:
2 bands x 25 reps x 4 sets
Video:
Tuesday night from last week..worked out 4 days in a row and it was killer. One of those rare weeks....
Weighted Pull-ups:
+25 x 11
+25 x 10
+25 x 9
+25 x 5
Total = 35 reps
SP - R
Deloaded Rows:
187.5 x 6
187.5 x 6
187.5 x 6
SP - W
Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4
Hand Extensions:
2 bands x 25 reps x 4 sets
Video:
Andalite
Elite Bodybuilder
DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 3
Last night's training....
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
467.5 x 2
475 x 1
DP - W + S
Good stuff. Next week I am going to try to add reps. I hate adding reps but that time has come. I also want to pull 495 sometime soon. Just to see how it feels.
Overhead Press:
167.5 x 7
168.5 x 5
168.5 x 4 + 1
DP - W + R
Back-Off Set: 135 x 8
Barbell Static Holds Grip Training:
275 x 5s
315 x 6s
345 x 7s
365 x 2s
Hands were beat....
Video:
Last night's training....
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
467.5 x 2
475 x 1
DP - W + S
Good stuff. Next week I am going to try to add reps. I hate adding reps but that time has come. I also want to pull 495 sometime soon. Just to see how it feels.
Overhead Press:
167.5 x 7
168.5 x 5
168.5 x 4 + 1
DP - W + R
Back-Off Set: 135 x 8
Barbell Static Holds Grip Training:
275 x 5s
315 x 6s
345 x 7s
365 x 2s
Hands were beat....
Video:
Andalite
Elite Bodybuilder
FRONT SQUATS, KNEELING SQUATS and PULL-UP Training - Mesocycle 30 Week 3
Trained Sunday (today) evening...
Front Squats:
255 x 3
275 x 3
295 x 1
315 x 1
Difficult. Did Squats after 7 weeks.
Kneeling Squats:
225 x 13
225 x 11
225 x 14
Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 8
BW x 10
BW x 10
Difficult
Video:
Trained Sunday (today) evening...
Front Squats:
255 x 3
275 x 3
295 x 1
315 x 1
Difficult. Did Squats after 7 weeks.
Kneeling Squats:
225 x 13
225 x 11
225 x 14
Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 8
BW x 10
BW x 10
Difficult
Video:
Andalite
Elite Bodybuilder
GRIP Training - Mesocycle 30 Week 3
Tonight...
Gripper Work:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 - 2 + 2 + 1 = 5 attempts
HG 150 x 8 x 3
Very difficult.
Closed 2 of the 5 CoC #1 attempts and all the HG 150s.
Goener Brick Exercise:
2 bricks x 25 seconds x 2 sets
Conservative....
Hand Extensions:
2 bands x 25 x 4
Hope everyone's having a good week
Tonight...
Gripper Work:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 - 2 + 2 + 1 = 5 attempts
HG 150 x 8 x 3
Very difficult.
Closed 2 of the 5 CoC #1 attempts and all the HG 150s.
Goener Brick Exercise:
2 bricks x 25 seconds x 2 sets
Conservative....
Hand Extensions:
2 bands x 25 x 4
Hope everyone's having a good week
ghettostudmuffin
New member
LMFAO!
Going mad old school with the Goener brick exercise. Seems to me it would be quite great for the grip, forearms, biceps, back and stomach muscles once you are holding enough weight.
You can do alot more than 2 bricks Andalite. Off the top of my head when I was in construction I could pick up 2 stacks of 5 bricks without too much trouble and carry it a distance. Granted this was leaning it against my stomach,chest, but I could pick it up off the ground unaided.
I know for a fact you are stronger right now than I was back then except for in the grip.
Go for 2x2 brick next time amigo. I wouldn't be surprised if you go up a brick a session.
Hex head dumbell lifts is possibly the best all around grip exercise. Might give that a shot.
Going mad old school with the Goener brick exercise. Seems to me it would be quite great for the grip, forearms, biceps, back and stomach muscles once you are holding enough weight.
You can do alot more than 2 bricks Andalite. Off the top of my head when I was in construction I could pick up 2 stacks of 5 bricks without too much trouble and carry it a distance. Granted this was leaning it against my stomach,chest, but I could pick it up off the ground unaided.
I know for a fact you are stronger right now than I was back then except for in the grip.
Go for 2x2 brick next time amigo. I wouldn't be surprised if you go up a brick a session.
Hex head dumbell lifts is possibly the best all around grip exercise. Might give that a shot.
