Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Beached Whale Chronicles

Andalite

Andalite

Elite Bodybuilder
Hi everyone,

I started this journal on a bunch of other boards but I'm stopping most of them from now on.

I haven't posted on this board in forever and I think it's time I come back..I've always liked the feel of this board so I'm setting up shop here :)

I started this year weighing 215 lbs @ 5'7. Needless to say, I was fat. I am now down to 185-190 lbs.

I'm 21 years old and a Senior at Trinity University majoring in Finance and Economics with a huge amount of elective classes in History. If the money paid well, I'd love to be a History major.

I have been training for 5 years now (6 in March 2010) and I spent the first few doing stupid things. I then suffered a series of shoulder and lower back injuries for a good year and a half almost.

I then got introduced to the wonderful ideas of shoulder stability, hip mobility, etc by Eric Cressey and Eric Troy.

I am a strength trainee of sorts...I'm not a powerlifter so I don't focus as much on the big three as some of you guys.

I dabble in Overhead Squats, Pistol Squats, Deadlifts, Military Press, etc...

I don't follow "routines". I train.

I follow templates and the exercises are rotated every 4 weeks. Each block of 4 weeks is one Mesocycle. I am currently on Week 2 of my 15th Mesocycle.

I'm going to post the last 2 weeks' workouts just to keep this fresh with Mesocycle 15.

Thanks for reading everyone and it's great to be here :)
 
13th November

Fall 2009 Training
Mesocycle 15 - Week 1
Deadlift Day​

Beginning Thoughts:

This week has been hellish for my school-wise. I managed to only get one sandwich in yesterday before this workout.​

Workout:

Deadlifts:
405 lbs x 3 reps
415 lbs x 3 reps
425 lbs x 3 reps
435 lbs x 1 rep
455 lbs x 1 rep

Weird Ab Exercise:
BW x 4 reps x 4 sets ​

Videos:


Overall Impression:

Good session. I ate like a pig after this workout though...Taco C all the way lol....​
 
15th November

Fall 2009 Training
Mesocycle 15 - Week 1
Press Day​

Beginning Thoughts:

SI have decided to alternate Military Press and Bench Press from here on out. This week I started it off with Bench Press. Next week I will do Military Press and so on and so forth. I am keeping a simple linear progression scheme of 5x3 and my base weights for Bench is gonna be 185 and for Military is gonna be 160. After 5x3, I plan on hitting one or two slightly heavier sets just for kicks.​

Workout:

Bench Press:
185 lbs x 3 reps x 5 sets
225 lbs x 1 rep

Dumbbell Rows:
120 lbs x 2 reps x 3 sets

High Cable Rows:
160 lbs x 8 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets​

Videos:

Press and Rows:
IronScene | Powerlifting Videos

My boy Didier hit a 365 Deadlift which is a new PR @ 140 lbs BW:
IronScene | Powerlifting Videos​

Overall Impression:

I am swamped with school work this week. I have 3 exams in a row from Tuesday - Thursday. So I am gonna be missing my Pistol Squat workout but I will hit the gym tonight for Squat Day.

I hope everyone's had a good weekend so far and thanks for reading! :)​
 
16th November

Fall 2009 Training
Mesocycle 15 - Week 1
Squat Day​

Beginning Thoughts:

I am kinda overwhelmed with school work....​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets

SSB Squats:
295 lbs x 3 reps
335 lbs x 1 rep
295 lbs x 3 reps x 3 sets
365 lbs x 1 rep
Getting into it...

Unilateral RDLs:
40 lbs x 5 reps x 2 sets

Farmers Walks:
105 lbs x 2 trips x 2 sets

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets​

Videos:

Forgot my camera...Really stupid of me.​

Overall Impression:

I am beginning to like squatting again so thats good.

Have a good week ahead, everyone :)​
 
Today - 22nd November

Fall 2009 Training
Mesocycle 15 - Week 2
Squat Day​

Beginning Thoughts:

So...it's been 5 days since my last journal update. Last week was one of the worst weeks of my life. I was swamped with school work and I didn't get more than 3 hours of sleep each night.

I am going to be starting a new singles cycle for Deadlifts (more on that later) come next Thursday so this week's Deadlift workout was going to be very light. Since I hadn't been sleeping well (or at all) I decided to skip it. I went in yesterday and did a squat session though. Today's gonna be a press day and tomorrow I'll focus on pistol squats. Thats the plan so far.

If any of y'all are interested, my next Deadlift cycle of singles can be found out here: The Singles Scene. I will be starting this come next Thursday (on Thanksgiving Day).​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
295 lbs x 1 rep
Decent work.

SSB Squats:
335 lbs x 3 reps x 3 sets
This felt SOOO heavy..

Unilateral RDLs:
40 lbs x 5 reps x 2 sets

Farmers Walks:
105 lbs x 2 trips x 3 sets
Each trip is 25 feet. So each set was 50 feet. And 3 sets made it 150 feet total. I am underestimating these values though.

Weird Ab Exercise:
BW x 6 reps x 2 sets
I really need to come up with a name for this exercise.​

Videos:

Unlike last week, I did NOT forget my camera. Here's my squat session:
IronScene | Powerlifting Videos​

Overall Impression:

I am eating right and sleeping well for the last 3 days. I did eat decently inspite of having a terrible week though.

I hope y'all are having a good weekend. Thanks for reading!​
 
Fall 2009 Training
Mesocycle 15 - Week 2
Press Day​

Beginning Thoughts:

I was supposed to do Military Presses today but I wasn't feeling it.​

Workout:

Dips:
BW x 5 reps
BW + 10 lbs x 5 reps
BW + 20 lbs x 5 reps
BW + 30 lbs x 5 reps
BW + 40 lbs x 5 reps
BW + 50 lbs x 3 reps

Dumbbell Rows:
120 lbs x 3 reps x 3 sets
120 lbs x 5 reps
I went all out on that last set..

High Cable Rows:
160 lbs x 9 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets​

Videos:

Press and Rows:
IronScene | Powerlifting Videos

My boy Paul doing Military Press and Rows:
IronScene | Powerlifting Videos​

Overall Impression:

Good workout. I cannot wait for Thanksgiving. This semester has gone by so fast. Very soon it's gonna be May and I'll be graduating college.​
 
Fall 2009 Training
Mesocycle 15 - Week 3
Deadlift Day​

Beginning Thoughts:

Happy Thanksgiving everyone.

I am in Dallas celebrating Thanksgiving with some friends. We decided to hit the gym today early in the morning. I hadn't eaten anything all I was sipping on during my workout was 2 scoops of whey and 2 scoops of dextrose.

As I mentioned last week, this week is gonna mark the first of a small singles cycle. If you need any info on singles training, please give this a read: The Singles Scene by Eric Troy and Joe Weir.​

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
435 lbs x 1 rep (96%)
415 lbs x 1 rep (91%)
415 lbs x 3 reps (91%)
I got carried away by the last set...I didn't go quite to failure though. My calluses got ripped out in 435 and I lost all drive so I got frustrated with this weight and decided to crank out 3 reps.

Renegade Rows:
35 lbs x 7 reps
45 lbs x 7 reps x 2 sets

Pallof Press:
42.5 lbs x 12 reps x 3 sets

Cable Wood Chops:
35 lbs x 12 reps x 2 sets​

Videos:

Deadlifts and Core Training:
IronScene | Powerlifting Videos​

Overall Impression:

I haven't been as consistent as I would like to be this month of November. Hopefully things will improve down the line.

I hope everyone's having a great Thanksgiving! Thank you for reading, guys & gals!​
 
Andalite said:
San Antonio, Texas.
Click to expand...

ah yeah, probably would have seen that if i wasn't blind lol-- i was told to look at the one in CT, but i never did and i am probably going to Muhlenberg

sweet workouts though dude- look forward to seeing you progress
 
JDid23 said:
ah yeah, probably would have seen that if i wasn't blind lol-- i was told to look at the one in CT, but i never did and i am probably going to Muhlenberg

sweet workouts though dude- look forward to seeing you progress
Click to expand...
The one in CT is Trinity College. The one in SA is Trinity University. TU is a liberal arts college and was #1 ranked in the southwest till last year.

I'm a senior right now and I'll be graduating come May '10. I am not looking forward to the real world :p

If you like my workout, read up GUStrength. You might learn something which could help you progress better. If you have any questions, hit me up. My training is very orderly and although it may look like I am screwing around, I do have a plan. I don't go into detail regarding my workouts but if you got absolutely any questions, hit me up.

Over December (once I go back home to Bombay, India - I am an international student at Trinity), I am going to be compiling a 4 part Core Training video which will be available for free on Ground Up Strength so keep an eye out on that.
 
Fall 2009 Training
Mesocycle 15 - Week 3
Squat Day​

Beginning Thoughts:

I cannot believe the weekend is almost over. It literally flew by. Come next week I am going to be cramming for finals...Fucking terrible.

So, I had to skip yesterday's planned Press Day so I merged the two workouts together today.​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
315 lbs x Choke
So...I did my 3 sets with 275 which much better control than last time (I'm pretty pleased with that) but when I took the 315, I just couldn't do it. The bar was up against my throat and it literally choked me. I just stood with the bar for like 15 seconds, got extremely light headed and dizzy, saw some sparks and thought I was about to faint and I racked the weight immediately because I started learning backward. This has never happened to me before. Really miserable feeling. I am just waiting to break the 315 barrier lol....Only a matter of time, though. I am sure of it.

Dumbbell Rows:
125 lbs x 3 reps x 3 sets
125 lbs x 6 reps <<-- used straps
I saw 125 lbs DB's and I just had to jump on this. Hahah...

High Cable Rows:
160 lbs x 10 reps x 2 sets
190 lbs x 5 reps
175 lbs x 8 reps
I used this new bar which I've never come across before and I wanted to experiment it with it for a bit. It was awesome.

Farmers Walks:
105 lbs x 1 trip x 6 sets
I was toasted after this. I got 2 clips of this in my video.​

Videos:

Front Squats, Dumbbell Rows and Farmers Walks:
IronScene | Powerlifting Videos​

Overall Impression:

My next workout will be on Monday night (unless something unexpected turns up). I need to focus more on diet.

I hope y'all had a happy thanksgiving. Good luck for the new week, everyone and thanks for reading! :)​
 
Fall 2009 Training
Mesocycle 15 - Week 3
Pistol Squat Day​

Beginning Thoughts:

I was not supposed to workout yesterday because I usually take 2 days off before Deadlifts. But, I decided to go in because this November has been terrible for me in terms of training frequency. I've been skipping my workouts like none other. So I figure with all the down time I can handle a wee bit more frequency for one week.​

Workout:

Pistol Squats:
6 + 6 + 9 = 21 reps
I really tried to focus on keeping my leg suspended (the leg I am not squatting on, ofcourse).

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 20 lbs x 3 reps
Total Reps = 15

Weird Ab Exercise:
BW x 4 reps x 3 sets

Side Plank Rows:
22.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds​

Videos:

Pistol Squats, Pull-ups, Weird Ab Exercise and Side Plank Rows:
IronScene | Powerlifting Videos​

Overall Impression:

I hope everyone's having a good week so far. Thanks for reading!​
 
Fall 2009 Training
Mesocycle 15 - Week 4
Deadlift Day​

Beginning Thoughts:

I have had a very relaxing week. Next week exams begin and all hell will boil over.

It's also bitterly cold here in San Antonio. It's been in the low 40s all week and I hate this weather. One of the reasons why I chose Trinity University was so I could enjoy the warm weather.​

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
I got 1 more rep than last week with 455 and I think my form improved as well. I am looking forward to next week when I am supposed to do 9 singles again.

Weird Ab Exercise:
BW x 5 reps x 3 sets

Ab Roller:
BW x 10 reps x 3 sets​

Videos:

Deadlifts and Core Training:
IronScene | Powerlifting Videos​

Overall Impression:

I hope everyone's having a good week! Thanks for reading.

The weather forecast says tomorrow is gonna be snow day. *shiver*​
 
Fall 2009 Training
Mesocycle 15 - Week 4
Press Day​

Beginning Thoughts:

This is yesterday's workout.​

Workout:

Crazy Plate Bench Press:
185 lbs x 3 reps x 2 sets
205 lbs x 2 reps
210 lbs x 1 rep
215 lbs x 1 rep
185 lbs x 5 reps
My friend Paul managed to hit 300 on this. We had the 25 lbs plate suspended from the Blue bands.

Dumbbell Rows:
120 lbs x 4 reps x 2 sets
120 lbs x 6 reps x 2 sets

High Cable Rows:
160 lbs x 10 reps x 3 sets

Banded Shrugs:
Blue x 15 reps x 3 sets

Cable Wood Chops:
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps​

Videos:

Crazy Plate Bench Press:
IronScene | Powerlifting Videos

My boy Paul hitting 300x1:
IronScene | Powerlifting Videos​

Overall Impression:

Gonna take today off and then hit Squats on Sunday and Pistols and Monday.. Exams start from next week so I need to put my nose to the grindstone now.​
 
ExtraMile said:
what is the benefit from suspending the plates from bands?
Click to expand...
Well...I hate bench pressing and this makes it fun for me lol...Nah, in all honesty, there's been a lot of discussion of this on IA's site, Westside and EliteFTS and the general consensus is that it improves stability. If you ever do them, you'll realize how much of a HUGE toll it takes on your shoulders and triceps.

Personally, since I really hate bench pressing, I found the exercise to be a refreshing change.
 
Hey I was just curious have you ever done front squats with clean grip? In your videos you use arms across the chest. I've been using that too but I just started using clean grip and it hurt my wrists. Just wondering what you're thoughts were on both styles. Also, why do you hate bench press? It looks like you're weakest lift in comparison. I think you need to arch your back a little more, as Paul had better bench form:) What does he bench regular flat vs his 300 "crazy" style?
 
Tblock1 said:
Hey I was just curious have you ever done front squats with clean grip? In your videos you use arms across the chest. I've been using that too but I just started using clean grip and it hurt my wrists. Just wondering what you're thoughts were on both styles. Also, why do you hate bench press? It looks like you're weakest lift in comparison. I think you need to arch your back a little more, as Paul had better bench form:) What does he bench regular flat vs his 300 "crazy" style?
Click to expand...

Whoa...thats a lot of questions. I'll answer them (to the best that I can and if I don't, ask me to re-explain myself) one by one:

1.) I have tried to do Front Squats with a clean grip. However, I have flexibility issues. So I do not use a clean grip. I do, however, use a modified clean grip as suggested out here: General Strength Training: Front Squat vs Backsquat and to illustrate this, check out this image:

2.) My thoughts regarding both styles? Umm...I like the cross grip because it feels better on my shoulders. I suffer from genetically lose shoulder joints and I have had many many dislocations on both shoulders. So, for me the crosswise grip works. BUT, I also like the clean grip using the straps (since I don't have much wrist flexibility). Really, it depends on which one you start with. The drawback with the Crosswise grip is that it becomes harder to maintain with heavier (this is a relative term, I know) weights.

3.) I hate the bench press because it hurts my shoulders. Since I have lose shoulder joints, the bench press is painful on my shoulders at times. I prefer CGBP a hella lot more. But, because I have this discomfort with bench, I focus a lot more on military press. I just managed to hit a 185 lbs strict military press weighing @ 190 lbs: IronScene | Powerlifting Videos I have a 185 lbs press (or 175 on a bad day) and a measly 225 lbs bench (or 210 on a bad day). I just don't find it comfortable which is why I am very slow and steady on that lift. I don't care much about it either so I don't stress too much over it.

4.) I do need to arch my back more but it hurts...Paul does have awesome form (not too good though because he needs to use more leg drive) because he did a LOT of pressing in his initial lifting. He used to be a bencher for the longest time lol... hahaha... Paul has a regular flat bench of 320 lbs. He weighs 220 lbs but if he was to compete he'd drop to 198 lbs (not that that matters in the least).

Am I making sense?
 
Andalite said:
Whoa...thats a lot of questions. I'll answer them (to the best that I can and if I don't, ask me to re-explain myself) one by one:

1.) I have tried to do Front Squats with a clean grip. However, I have flexibility issues. So I do not use a clean grip. I do, however, use a modified clean grip as suggested out here: General Strength Training: Front Squat vs Backsquat and to illustrate this, check out this image:

2.) My thoughts regarding both styles? Umm...I like the cross grip because it feels better on my shoulders. I suffer from genetically lose shoulder joints and I have had many many dislocations on both shoulders. So, for me the crosswise grip works. BUT, I also like the clean grip using the straps (since I don't have much wrist flexibility). Really, it depends on which one you start with. The drawback with the Crosswise grip is that it becomes harder to maintain with heavier (this is a relative term, I know) weights.

3.) I hate the bench press because it hurts my shoulders. Since I have lose shoulder joints, the bench press is painful on my shoulders at times. I prefer CGBP a hella lot more. But, because I have this discomfort with bench, I focus a lot more on military press. I just managed to hit a 185 lbs strict military press weighing @ 190 lbs: IronScene | Powerlifting Videos I have a 185 lbs press (or 175 on a bad day) and a measly 225 lbs bench (or 210 on a bad day). I just don't find it comfortable which is why I am very slow and steady on that lift. I don't care much about it either so I don't stress too much over it.

4.) I do need to arch my back more but it hurts...Paul does have awesome form (not too good though because he needs to use more leg drive) because he did a LOT of pressing in his initial lifting. He used to be a bencher for the longest time lol... hahaha... Paul has a regular flat bench of 320 lbs. He weighs 220 lbs but if he was to compete he'd drop to 198 lbs (not that that matters in the least).

Am I making sense?
Click to expand...

Yeah thanks! I have been benching 3-4 days a week on smolov jr for the last 2 months and have gone from 200-235 (I'm going for 255 tomorrow!) but have been having lots of rotary cuff pain. I'm gonna cut back after tomorrow. However my squat and deadlift are measly...need to work on them.
 
Tblock1 said:
Yeah thanks! I have been benching 3-4 days a week on smolov jr for the last 2 months and have gone from 200-235 (I'm going for 255 tomorrow!) but have been having lots of rotary cuff pain. I'm gonna cut back after tomorrow. However my squat and deadlift are measly...need to work on them.
Click to expand...
Impressive. Good luck on nailing 255. :)

Thats one of the things with these "programs" like 5x5, Smolov, etc which I don't like. They're just programs - thats not training. 99.9% ALWAYS end up either injured or hurting all over like you and your RC pain.
 
Fall 2009 Training
Mesocycle 15 - Week 4
Squat Day​

Beginning Thoughts:

This is last night's workout. I have such a love-hate relationship with the Front Squat. I love FS and it hates me :(​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
285 lbs x 1 rep
295 lbs x FAIL
295 lbs x 1 rep
Oh man....This destroyed me. The bar rolled forward in 295 on the ascent and I had to dump it. I got the weight on my second attempt though.

Front Squat Cluster Sets:
(225 lbs x 1 rep x 4 minisets) x 1 set
(225 lbs x 2 reps x 4 minisets) x 1 set
Did 2 sets here. Tired the shit outta me. If anyone is wondering: you do clusters by choosing a weight, doing some reps, resting for 20 seconds, doing some more reps, rest for 20 seconds and then do some more reps, etc. I have these two sets on video but I warn you that they are VERY boring because of all the waiting around I did.

Cable Pull-throughs:
90 lbs x 10 reps x 3 sets

Farmers Walks:
110 lbs x 2 trips x 3 sets

Jackknife Pikes on a Swiss Ball:
BW x 7 reps x 2 sets​

Videos:

Front Squats, Cluster Sets, Pull-throughs, Farmers Walks and Jackknife Pikes on a Swiss Ball. WARNING: VERY LONG!:
IronScene | Powerlifting Videos​

Overall Impression:

The workout was pretty decent. I am happy with 295 on the Front Squats. The Cluster Sets were really difficult (mentally) to go through.​
 
Yeah front squats are one of my new favorite exercises now. They are in my opinion the hardest exercise to do heavy which is why I like them:D
 
Fall 2009 Training
Mesocycle 15 - Week 4
Pistol Squat Day​

Beginning Thoughts:

Went in on Tuesday again....​

Workout:

Pistol Squats:
7 + 7 + 7 = 21 reps
My form went to complete shit come the 3rd set. I was pretty pissed off about this.

Pull-ups:
BW x 3 reps x 3 sets
BW + 20 lbs x 3 reps
BW + 35 lbs x 3 reps
BW + 50 lbs x 2 reps x 2 sets
BW + 40 lbs x 1 rep
Total Reps = 20
Decent session.

Banded Bench Press:
Orange short band x 10 reps x 2 sets
A friend of mine bought these bands so I thought I'd be the first to break them in :D

Renegade Rows:
50 lbs x 7 reps x 3 sets

Alternating 1 Arm 1 Leg Front Planks:
BW x 60 seconds x 3 sets
I got this one video.​

Videos:

Pistol Squats, Pull-ups and Core Training:
IronScene | Powerlifting Videos​

Overall Impression:

I hope everyone's having a good week. Thanks for reading! :)​
 
Fall 2009 Training
Mesocycle 16 - Week 1
Deadlift Day​

Beginning Thoughts:

I went in last night got this workout in....I have finals going on this week and the next and I had just consumed 4 scoops of protein and 2 chicken breasts over the course of the whole day before I hit this workout.​

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
455 lbs x 1 rep (100%)
425 lbs x 2 reps (93%)
I was supposed to get in 9 Singles but I slept in such a weird position my upper trap was hurting and in extreme pain and my form went to shit....I applied some tiger balm at night but it's still hurting today though the pain has subsided considerably.

Weird Ab Exercise:
BW x 6 reps x 3 sets

Pallof Press:
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps
47.5 lbs x 12 reps​

Videos:

Deadlifts and Core Training:
IronScene | Powerlifting Videos​

Overall Impression:

My diet has gone to shit recently but I am making changes. And I hope my trap heals up. I hate it when I get these tweaks...and I got it while sleeping!​
 
Andalite said:
Fall 2009 Training
Mesocycle 16 - Week 1
Deadlift Day​

Beginning Thoughts:
I went in last night got this workout in....I have finals going on this week and the next and I had just consumed 4 scoops of protein and 2 chicken breasts over the course of the whole day before I hit this workout.​
Workout:
Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
455 lbs x 1 rep (100%)
425 lbs x 2 reps (93%)
I was supposed to get in 9 Singles but I slept in such a weird position my upper trap was hurting and in extreme pain and my form went to shit....I applied some tiger balm at night but it's still hurting today though the pain has subsided considerably.

Weird Ab Exercise:
BW x 6 reps x 3 sets

Pallof Press:
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps
47.5 lbs x 12 reps​
Videos:
Deadlifts and Core Training:
IronScene | Powerlifting Videos​
Overall Impression:
My diet has gone to shit recently but I am making changes. And I hope my trap heals up. I hate it when I get these tweaks...and I got it while sleeping!​
Click to expand...

Man your deadlift is still your best lift. Nice job!!!!
 
Fall 2009 Training
Mesocycle 16 - Week 1
Press Day​

Beginning Thoughts:

This is Friday's workout. Tonight I'm gonna go do Squats...​

Workout:

Military Press:
175 lbs x 1 rep (95%)
185 lbs x 1 rep (100%)
185 lbs x 1 rep (100%)
175 lbs x 2 reps (95%)
155 lbs x 5 reps (83%)
I weighed in at 190 lbs that morning. I am pretty pleased with this workout. The Press was definitely hard and 185 was a bit of a grinder but I think all this cross-training of bench and dips have definitely helped me.

Dumbbell Rows:
120 lbs x 3 reps x 3 sets
My calluses were hurting a lot after Deadlifts on Thursday and I've ripped some flesh off my palms. So it was very painful to do this exercise which is why I cut it a bit short. I need to figure out what to do about this problem I have with my calluses.

Wide Grip Pull-ups:
BW x 5 reps x 5 sets

Cable Rows:
170 lbs x 10 reps x 3 sets

Lat Pulldown Crunches:
80 lbs x 10 reps x 2 sets​

Videos:

My Military Presses:
IronScene | Powerlifting Videos

My boy Conner Wilson hit a 715 Box Squat @ 18 years of age:
IronScene | Powerlifting Videos​

Overall Impression:

I'm done with 2 finals and I have 2 left: Wednesday and Thursday. After that I am a free bird lol...

I hope everyone's having a good weekend.

I went and saw Invictus last night. What an awesome movie. "I am the master of my fate. I am the captain of my soul."​
 
ExtraMile said:
holy shit. thats dedication right there. has he ever though of competing in raw PLing?
Click to expand...
Nope. He's more intent on strongman lifting and possibly even bodybuilding. But he's only 18 years old so give him a couple of years and he'll figure out what to do. He is very heavy into strongman though.
 
Andalite said:
Nope. He's more intent on strongman lifting and possibly even bodybuilding. But he's only 18 years old so give him a couple of years and he'll figure out what to do. He is very heavy into strongman though.
Click to expand...

i wish i could get into strongman...
 
yo your friend can fucking squat... and nice Press btw.

also, quick question about the dynamic stretching. Is it okay to do the dynamic stretching right b4 i go to the gym at home. Today, it took a little longer to get to the gym cuz the roads were shit, but normally like 4-6 minutes before hand would that make a difference as opposed to right before? When i get to the gym, i am always so pumped to hit squats or deads or bench that i hate doing dynamic stretching. Also don't want some fag to go into the rack and do curls so i'll have to wait another 10 min like last week to squat lol.
 
Nice job andalite! One criticism though...if you are going to call it military press, you're feet should be together and your back should be kept perfectly straight when you're pressing. Those were more like overhead presses. Damn that was a nice squat for conner though!!!!
 
ExtraMile said:
i wish i could get into strongman...
Click to expand...

Strongman events are a lot of fun. I've had limited experience with those. Only done tire flips and farmers walks and stone carrying stuff...

JDid23 said:
yo your friend can fucking squat... and nice Press btw.

also, quick question about the dynamic stretching. Is it okay to do the dynamic stretching right b4 i go to the gym at home. Today, it took a little longer to get to the gym cuz the roads were shit, but normally like 4-6 minutes before hand would that make a difference as opposed to right before? When i get to the gym, i am always so pumped to hit squats or deads or bench that i hate doing dynamic stretching. Also don't want some fag to go into the rack and do curls so i'll have to wait another 10 min like last week to squat lol.
Click to expand...

Do the mobility drills before you start working out. They should take you 10 minutes or so. I assume you rest 2-3 minutes between sets while working out so between the mobility drills and actually starting your lifts you should get some decent rest. Usually I just do mobility work then set-up the bar for my lift, do a warm-up set immediately and then take a break.

It doesn't really matter either way. You just need to get your mobility work done before and I don't think you should wait too long (like an hour or so) after your mobility drills before you begin your actual workout.

Tblock1 said:
Nice job andalite! One criticism though...if you are going to call it military press, you're feet should be together and your back should be kept perfectly straight when you're pressing. Those were more like overhead presses. Damn that was a nice squat for conner though!!!!
Click to expand...

To me a military press has always been a strict press. Feet being together, etc isn't really a concern of mine. It's like people calling a squat in which you grip the bar wide being different than a squat in which you grip the bar close to your shoulders. Completely irrelevant to the actual movement in terms of labeling it. To me, a press done in a strict fashion with a bar and executed while standing, is a military press. But then again, I use the term OHP and MP interchangeably because to me they've always been the same.

Conner is a beast!
 
Andalite said:
Strongman events are a lot of fun. I've had limited experience with those. Only done tire flips and farmers walks and stone carrying stuff...



Do the mobility drills before you start working out. They should take you 10 minutes or so. I assume you rest 2-3 minutes between sets while working out so between the mobility drills and actually starting your lifts you should get some decent rest. Usually I just do mobility work then set-up the bar for my lift, do a warm-up set immediately and then take a break.

It doesn't really matter either way. You just need to get your mobility work done before and I don't think you should wait too long (like an hour or so) after your mobility drills before you begin your actual workout.



To me a military press has always been a strict press. Feet being together, etc isn't really a concern of mine. It's like people calling a squat in which you grip the bar wide being different than a squat in which you grip the bar close to your shoulders. Completely irrelevant to the actual movement in terms of labeling it. To me, a press done in a strict fashion with a bar and executed while standing, is a military press. But then again, I use the term OHP and MP interchangeably because to me they've always been the same.

Conner is a beast!
Click to expand...

Yeah it's just when I think of strict presses I think of absolutely no movement back, your whole body being perfectly straight. You rocked back a decent amount during your presses. Sorry to nitpick though.:)
 
Tblock1 said:
Yeah it's just when I think of strict presses I think of absolutely no movement back, your whole body being perfectly straight. You rocked back a decent amount during your presses. Sorry to nitpick though.:)
Click to expand...
I understand. I try not to rock though but it's hard because I'm almost pressing my BW up there. 185 is like 97.3% of my Bodyweight and it's very hard to control.

I'll call it overhead presses....I don't have an issue with that. I was just saying you're nit-picking :D
 
Fall 2009 Training
Mesocycle 16 - Week 1
Squat Day​

Beginning Thoughts:

I am going to be starting the 4 squat workout this Mesocycle. I dunno how long I will run it but I am going to gradually get into it. This session involved only 3 squat variations but come next week I will add in the 4th variant.​

Workout:

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
175 lbs x FAIL
I am just getting back to doing this exercise. It wreaks havoc on my shoulders and whenever I start doing this exercise after a big layoff (in this case a month or two), I need to relearn it in terms of hand placement. As you can see in the video, my sets with 135 and 145 lbs were kinda shoddy but my form was spot on with 155. Thats because through trial and error I finally found the sweet spot for my grip on the bar come 155 lbs. Too bad I lost it and failed at 175 though.

Front Squats:
225 lbs x 5 reps
255 lbs x 3 reps
275 lbs x FAIL
275 lbs x 1, FAIL
I am in a dilemma about this exercise. I tried using the clean grip with wrist straps (coz I lack wrist flexibility) but it feels extremely unstable on my shoulders. With all my shoulder injuries, this grip makes me feel like I am ripping my shoulders out and I don't know how to hold the bar in place. If I use that gay ass cross grip, I end up making the bar roll forwards as what happened with 275 lbs. Also, the safety bars distract me for some reason because they make me want to touch them on every rep. I've spent so much time doing Anderson Front Squats that regular front squats baffle me at times!

Back Squats:
275 lbs x 5 reps
305 lbs x 3 reps
335 lbs x 1 rep

Farmers Walks:
110 lbs x 2 trips x 3 sets
120 lbs x 2 trips
Finally moved up to the heaviest dumbbells in my gym (which isn't saying much).

Pallof Press:
37.5 lbs x 12 reps
42.5 lbs x 12 reps
47.5 lbs x 12 reps​

Videos:

Overhead Squats, Front Squats, Back Squats and Farmers Walks:
IronScene | Powerlifting Videos

Also, here is my boy Paul who doesn't believe in Pre workout nutrition who almost got killed doing Full Clean and Presses with 205 lbs:
YouTube - Paul Roa Full Clean and Press 205 blackout.wmv​

Overall Impression:

Decent workout...Time to get back to studying. Tomorrow is going to be Pistol Squat Day.

I hope everyone had a fun weekend! Thanks for reading!​
 
Fall 2009 Training
Mesocycle 16 - Week 1
Pistol Squat Day​

Beginning Thoughts:

This is last night's workout...​

Workout:

Pistol Squats:
7 + 4 = 11 reps
Decided to cut this short today. I wasn't feeling it and my legs were too sore for me to control my form properly.

Pull-ups:
(BW + 20 lbs x 2 reps x 5 minisets) x 3 sets
Total Reps = 30
Decided to do a cluster set for this today. I got all 3 sets on video...

Dumbbell Rows:
120 lbs x 4 reps
120 lbs x 2 reps x 3 sets
I absolutely hate it when my calluses hurt like this. It makes lifting VERY hard.

Unilateral Lat Pulldowns:
60 lbs x 8 reps x 3 sets

Lying Dragon Flags:
BW x 7 reps x 3 sets.​

Videos:

Pistol Squats & Pull-ups:
IronScene | Powerlifting Videos​

Overall Impression:

Nothing special to think about. I need my calluses to heal because they're beginning to really piss me off!​
 
callusses will harden totally and u wil be fine, mine never rip and i can grip anything without it hurting now i think rough and tough hands are one of the reasons my grip is decent aswell as forearm size...
 
ExtraMile said:
callusses will harden totally and u wil be fine, mine never rip and i can grip anything without it hurting now i think rough and tough hands are one of the reasons my grip is decent aswell as forearm size...
Click to expand...
I know...but everytime I tear them off I need to wait for like 2-3 weeks before they grow back thick and numb. This is one of those weeks, unfortunately.
 
tell u what dried my hands out the most, mortar as in the stuff for bricklaying, i go out of school with some other guys to learn practical stuff at a college painting, wood work/joinery, brick laying and shit and after brick laying my hands are so dry i can barely put my hoodie back on because they stick to it and even if i wash them they stay like it!
 
Dude...thats the first I've heard of hands being that damn dry lol....Mine are dry but the calluses get ripped off every 5-6 weeks and then it take like 2-3 weeks for them to thicken up again. So those 2 weeks are spent in much pain. I think they're improving though. I should be better by next week at the latest.
 
Dude rock climbing gives you legit calluses. My hands don't feel pain anymore and even if my calluses rip off there is still another layer.
 
Fall 2009 Training
Mesocycle 16 - Week 2
Deadlift Day​

Beginning Thoughts:

I am finally done with exams. I leave for my hometown Bombay, India come Saturday afternoon. I am not looking forward to spending 20 hours on a freaking plane....I will workout tomorrow (Friday) and then I'll be gone for 2 days that it takes to travel to India. Then once I am home I'll be back online as regularly as always.​

Workout:

Deadlifts:
415 lbs x 3 reps
455 lbs x 1 rep
475 lbs x 1 rep
455 lbs x 1 rep
I was supposed to do 3 singles. This is the last week of the Singles Training. Next week I begin clusters.​

Videos:


Overall Impression:

Diet has been super-gay during these exam weeks. I think I've gained 5 pounds just from eating tacos every night.

One of the cuisines which I really miss when I am home in Bombay is Mexican food. Otherwise, I'm all set to go :D

I hope everyone's had a good week. Friday is almost here and so is the weekend! :)​
 
Dude is that a new deadlift pr? Strong ass deadlift!!!!:D:Chef::biggrin:
I noticed you used a mixed grip with your left hand underhanded, I have been using my right hand underhanded. Are you right or left handed?
 
Tblock1 said:
Dude is that a new deadlift pr? Strong ass deadlift!!!!:D:Chef::biggrin:
I noticed you used a mixed grip with your left hand underhanded, I have been using my right hand underhanded. Are you right or left handed?
Click to expand...
Thanks. The Deadlift is a new PR for me of sorts..

I use both types of grips - left over, right under and right over, left under. If you watch me doing 415x3 (in the video), you'll notice I used right under and left over. I try to use both grip for symmetry and because I don't want to get used to just one type. But, when I lift very heavy weights (like above 96% of my 1RM) I use left under right over which is more comfortable for me.

Actually, here's what my grip looks like:

Warm-ups:
135x7 - hook grip
245x7 - hook grip
295x5 - hook grip
345x3 - left over right under
385x3 - left over right under
Work Sets:
All weights between 415 and 435 are done with left over right under
All weights above 435 are done with right over left under

I am going to spend the next month working a lot with an over-over or hook grip.
 
Fall 2009 Training
Mesocycle 16 - Week 2
Press Day​

Beginning Thoughts:

This is yesterday's workout. I leave for Bombay in 20 minutes so I'm gonna me this quick...​

Workout:

Incline Close Grip Crazy Bell Bench Press:
155 lbs x 5 reps
175 lbs x 3 reps
195 lbs x 2 reps
215 lbs x FAIL
185 lbs x 2 reps
This was super hard lol...

Dumbbell Rows:
120 lbs x 3 reps x 5 sets

Pull-ups:
BW x 8 reps x 3 sets
Definitely a PR...

Cable Rows:
170 lbs x 10 reps x 3 sets

Weird Ab Exercise:
80 lbs x 6 reps x 3 sets​

Videos:

Press, Rows and Abs:
http://www.ironscene.com/play_hd.php?vid=3511[/url]​

Overall Impression:

Time to go...​
 
Fall 2009 Training
Mesocycle 16 - Week 2
Squat Day​

Beginning Thoughts:

So I arrived at 5 am today. I slept a lot on the plane...​

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 4 reps, FAIL on 5th

Front Squats:
225 lbs x 5 reps
255 lbs x 4 reps
265 lbs x 3 reps
Tried to focus on form.

Back Squats:
295 lbs x 5 reps
315 lbs x 5 reps
345 lbs x 1 rep
365 lbs x FAIL because spotter helped my wrists
My goal next week is to get 315x5. That would be AWESOME!

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Weird Ab Exercise:
This exercise is damn hard to do on a Smith Machine. I just did some static holds. ​

Videos:

Overhead Squats, Front Squats and Back Squats:
IronScene | Powerlifting Videos​

Overall Impression:

I had a Pizza today. First time in 4 months. My replacement for Tacos I guess....​
 
Fall 2009 Training
Mesocycle 16 - Week 2
Pistol Squat Day​

Beginning Thoughts:

Eating too much shit....I might end up putting on a lot of fat if I'm not careful or if I haven't already. I had a Pizza for the first time in 4 months and I followed that with 2 burgers and a shitload of coke. Awesome.​

Workout:

Pistol Squats:
3 + 3 + 3 + = 12 reps
MUCH better form than last week.

Pull-ups:
(BW + 20 lbs x 2 reps x 5 minisets) x 4 sets
Total Reps = 40
This destroyed me. I wasn't gonna do my 4th set but I decided to anyway. I got Cluster Set #4 on record.

Pallof Press:
17.5 kgs x 12 reps
20.0 kgs x 12 reps
22.5 kgs x 12 reps
25.0 kgs x 12 reps​

Videos:

Pistol Squats & Pull-ups:
IronScene | Powerlifting Videos​

Overall Impression:

I'm gonna eat better tomorrow.​
 
Nice dude! Are you in Bombay right now? Your overhead squat form looks pretty good, my form was awful even with 95 lbs! My legs were all bowed in, it was ugly. I'm going to work on them more though.
 
Tblock1 said:
Nice dude! Are you in Bombay right now? Your overhead squat form looks pretty good, my form was awful even with 95 lbs! My legs were all bowed in, it was ugly. I'm going to work on them more though.
Click to expand...
Yup. I am in Bombay at the moment. Thanks, I am still getting back into OH Squats. I took a hiatus for a few months and I am a bit out of my groove still. I keep expecting to be as good as I was before but I am slowly accepting that I simply need to practice more. I can't expect to hit 185 right off the bat - not when it took my 3 months of solid loading and progression planning to hit it in the first place. But thats fine, I'll nail 185 in due time.

I remember two tips which really helped me when I started doing these 8-9 months ago:
1.) Try to pull the bar apart throughout the movement and to keep your shoulder blades pinned together (exactly how you do on the bench press)
2.) Focus on your hips and not your legs. ALL squatting is from the hips - whether it's front squats or back squats or oh squats. Hips are everything so focus on that.

Hopefully with time you'll get better at them. It took my 3-4 months to get my form down. If you need help with this, let me know. I have gotten my overwight 265 lbs friend to get good at doing them. I am sure I can help you a bit too.
 
Fall 2009 Training
Mesocycle 16 - Week 3
Deadlift Day​

Beginning Thoughts:

I was in no mood to go train...​

Workout:

Deadlifts:
425 lbs x 1 rep x 3 minisets
405 lbs x 1 rep x 5 minisets
425 lbs x 1 rep x 3 minisets
Ok several things to note here. Firstly, I need to desperately eat better. All I had eaten from 8:00 am till 5:00 pm was 500 grams of chicken and 2 scoops of whey. Secondly, I definitely overestimated my abilities here. I was supposed to take my 3RM and knock out 2 clusters of 5 reps each. However, I have never done clusters on Deadlifts before and they whooped my ass. Next time I am going to take 415 and stick to the plan. Lastly, this is a battle of the mind. You have to mentally go through the set.

Side Plank Rows:
Black Band x 30 seconds x 3 sets
Black Band + White Band x 30 seconds x 3 sets​

Videos:


Overall Impression:

Initially I was pretty disappointed with myself regarding this workout. But then I decided to take this as a learning experience. I've never done clusters before and this gives me something to work towards in the near future.​
 
we all have shitty days from time to time man.. you looked distraught after your last cluster set sitting down lol.. how is your gym in bombay? the gym at your college i assume (trinity?) looked awesome from what i've seen from your videos.
 
JDid23 said:
we all have shitty days from time to time man.. you looked distraught after your last cluster set sitting down lol.. how is your gym in bombay? the gym at your college i assume (trinity?) looked awesome from what i've seen from your videos.
Click to expand...
I was distraught. I don't like the octagonal shaped plates....they really put me off and I'm not used to resetting my feet after each rep when the plates bang down unevenly.

My gym in Bombay is better than most - I could go to Golds and such but I get what I need in this gym. I need a bunch of plates and a powercage and so I am set. Gold's doesn't have a powercage - only half cages and they also have the same gay ass octagonal shaped plates. So I settled for something which costs me $10 for a month versus $40 at Golds.

My gym at Trinity is definitely heavenly. When I make a lot of money and I own a home gym, my goal is to make it like Trinity's on steroidzzz :D
 
Fall 2009 Training
Mesocycle 16 - Week 3
Press Day​

Beginning Thoughts:

This is today's workout.​

Workout:

Standing Unilateral Overhead Press:
66 lbs x 5 reps
70.4 lbs x 5 reps
70.4 lbs x 5 reps
74.8 lbs x 3 reps
79.2 lbs x 1 rep
57.2 lbs x 10 reps
I am pretty pleased with myself. Got all of these on video...

Chest Supported Rows:
180 lbs x 3 reps x 2 sets
190 lbs x 3 reps

Pull-ups:
BW x 6 reps
BW x 9 reps
BW x 10 reps
Total Reps = 25

High Cable Rows:
75 kgs x 10 reps x 3 sets

Renegade Rows:
18 kgs x 7 reps x 3 sets

Reverse Wrist Curls:
Some weight x 15 reps x 7 sets with 30 seconds rest in between​

Videos:

Unilateral Shoulder Press and Chest Supported Rows:
IronScene | Powerlifting Videos​

Overall Impression:

My diet has been spot on today.​
 
Fall 2009 Training
Mesocycle 16 - Week 3
Squat Day​

Beginning Thoughts:

This is last night's workout. Kanishk and I decided to hit the gym together. We also realized that over the last 4 months Kanishk has gone from weighing 265 lbs to 235 lbs @ 5'7. Kudos to him.​

Workout:

Overhead Squats:
135 lbs x 3 reps
155 bs x 3 reps x 3 sets
Decent stuff. I almost lost the bar a couple of times but made quick recoveries.

Front Squats:
225 lbs x 7 reps
255 lbs x 2 reps x 2 sets
Several things to note here. For the past 3 weeks I have been training in the 225-275 lbs range for Front Squats when my max is 295. I've also managed to hit 295 just prior to this cycle and consistently for several weeks. However, this cannot be credited to my technique: I have none. I have been hitting these weights pure brute strength. And that is not good. Now, there are several things limiting me here: Firstly, I keeping squatting back when I should be squatting down. Secondly: the cross grip I use is bad because it gives me zero stability. The bar is always rolling off. SO, I am going to go back to the drawing board with this exercise, use MUCH lighter weights and work on pure technique over the next few weeks. I implemented this change after the workout on trying to use an olympic grip and I have a video of me doing that.

Back Squats:
295 lbs x 4 reps
295 lbs x 5 reps
315 lbs x 3 reps

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Front Squat Technique Work:
Practiced a whole bunch of short sets and reps using the clean grip. I had Kanishk's expert advice on all this which made the transition fairly easy. Next week onwards I am going to hit a weight between 155 and 185 and really get my form down 100%.

Zercher Squats:
185 lbs x 3 reps
205 lbs x 3 reps
225 lbs x 3 reps
255 lbs x 3 reps
295 lbs x 1 rep
I have never done this exercise and we only did it because Kanishk was hell bent on trying it out. I have no idea if my form was right or if the bar was at the right spot. If someone could point that out for me it would be swell :)
​

Videos:

Overhead Squats, Front Squats, Back Squats, Front Squat Technique Training and Zercher Squats:
IronScene | Powerlifting Videos​

Overall Impression:

Diet has been spot on :)​
 
nice man.. loved the OH Squats!

also, i noticed your back was rounding on your back squats. I am nowhere near your level, but i just thought i'd chime in
 
JDid23 said:
nice man.. loved the OH Squats!

also, i noticed your back was rounding on your back squats. I am nowhere near your level, but i just thought i'd chime in
Click to expand...
No problem. It probably was rounding. I detest back squats and only do them coz of the #s I am putting up...The day my Front Squat exceeds my Back Squat is the last day I ever back squat lol...But, good form is good form and I'll work on arching my back more next week. Thanks for dropping by, mate!
 
I thought the squats were ok? Only thing I really noticed was the slight jump in the hips before the upper back went up so you were kind of doing a goodmorning. I'm guilty of it as well when squatting heavy. Either way though I doubt either will give you an injury. Good job :)
 
to me,on back squats it looked like he rounded his back on the way up- just curious because that happened to me my last workout on my heaviest set and it had never happened before when going heavy... looked like it most on the last rep of 190- if that is correct form on the way up though then my form was good last back squat..

sorry to invade here andalite lol
 
Thanks for the comments, guys. My form on Back Squats was meh...I need to polish it. But, I havent done any Back Squatting in over a year so I am a bit rusty lol...
 
You must log in or register to reply here.

Similar threads

U
best way to use trenbolone for strength
Replies
10
Views
314
Master Chief 117
M
P
best way to use geneza pharma in my opinion
Replies
9
Views
445
Arabian
Arabian
GetToDaChoppa!
Approved Log Pre-Gear Training Log, Cardarine then Testosterone
2
Replies
169
Views
20K
Noah Wixx
Noah Wixx
DisciplineStack
Approved Log Cruise Discipline Log 2025
Replies
29
Views
4K
2Thick
2Thick
Dr_Strangelove
Approved Log TRT Training and Lifestyle Journal
Replies
14
Views
351
the_alcatraz
the_alcatraz
Top Bottom