Big Boy Basics

[Andalite]

Press Training
Mesocycle 19 - Week 1​

Beginning Thoughts:

Just got back from the gym...​

Workout:

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 7 reps
Total = 38 reps

Incline Close Grip Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets

Unilateral Overhead Press:
65 lbs x 5 reps x 3 sets

Skullcrushers / JM Presses:
65 lbs x 6 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

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

Videos:

Pull-ups, Incline Close Grip Crazy Bell Bench Press, Unilateral Overhead Press and Skullcrushers / JM Presses:
YouTube - M19 W1 Press Training.wmv​

Overall Impression:

Time to rest...​

 

[Tblock1]

Press Training
Mesocycle 19 - Week 1​

Beginning Thoughts:

Just got back from the gym...​

Workout:

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 7 reps
Total = 38 reps

Incline Close Grip Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets

Unilateral Overhead Press:
65 lbs x 5 reps x 3 sets

Skullcrushers / JM Presses:
65 lbs x 6 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

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

Videos:

Pull-ups, Incline Close Grip Crazy Bell Bench Press, Unilateral Overhead Press and Skullcrushers / JM Presses:
YouTube - M19 W1 Press Training.wmv​

Overall Impression:

Time to rest...​

Nice work on those pullups! 2 sets of 11 has got to be a pr? Also I want to try that unilateral overhead press sometime. I think I'm going to add it to my military press workout every week. Looks to be fun

 

[Andalite]

Nice work on those pullups! 2 sets of 11 has got to be a pr? Also I want to try that unilateral overhead press sometime. I think I'm going to add it to my military press workout every week. Looks to be fun

I don't go by PRs like you guys....I factor in too many other protocols, if you remember

Unilateral OH Presses are awesome because they help you get strong. And they beat the shit out of your core.

 

[Andalite]

Deadlift Training
Mesocycle 19 - Week 2​

Beginning Thoughts:

Running on 3 hours of sleep....Needless to say, I wasn't at my 100%.​

Workout:

Deadlifts:
455 lbs x 4 reps
455 lbs x 3 reps
I was supposed to do 4 sets of 4 reps with an average minimum of 440 lbs for this workout in order to increase density from last workout which was a wee bit too much to say the least. Given my shitty diet and terrible sleeping habits of the previous night, that was not going to happen. Being a stickler for details, I figured with the low motivation and focus I had after 455x3, that quitting was a better idea that Deadlifting with zero focus. Therefore, 455x3 was the last set of the day.

Hand Extensions:
2 bands x 15 reps x 3 sets​

Videos:

Deadlifts:
YouTube - M19 W2 Deadlift Training.wmv​

Overall Impression:

I wish I could catch up on sleep tonight but thats not going to happen. I gotta another big exam tomorrow. Today's Accounting Exam was pretty good.​

 

[Tblock1]

Deadlift Training
Mesocycle 19 - Week 2​

Beginning Thoughts:

Running on 3 hours of sleep....Needless to say, I wasn't at my 100%.​

Workout:

Deadlifts:
455 lbs x 4 reps
455 lbs x 3 reps
I was supposed to do 4 sets of 4 reps with an average minimum of 440 lbs for this workout in order to increase density from last workout which was a wee bit too much to say the least. Given my shitty diet and terrible sleeping habits of the previous night, that was not going to happen. Being a stickler for details, I figured with the low motivation and focus I had after 455x3, that quitting was a better idea that Deadlifting with zero focus. Therefore, 455x3 was the last set of the day.

Hand Extensions:
2 bands x 15 reps x 3 sets​

Videos:

Deadlifts:
YouTube - M19 W2 Deadlift Training.wmv​

Overall Impression:

I wish I could catch up on sleep tonight but thats not going to happen. I gotta another big exam tomorrow. Today's Accounting Exam was pretty good.​

In my sense of the word, would 455x4 be a pr? Unless you are slower twitch on deadlifting it seems like you could pull 500 easy right now I feel with you on the sleep though, I have gotten a total of 10 hours of sleep in the last 3 days, thank god it's the weekend YES! 10 hours plus+ sleep tonight

 

[Andalite]

In my sense of the word, would 455x4 be a pr? Unless you are slower twitch on deadlifting it seems like you could pull 500 easy right now I feel with you on the sleep though, I have gotten a total of 10 hours of sleep in the last 3 days, thank god it's the weekend YES! 10 hours plus+ sleep tonight

In both your sense and my sense of the word, 455x4 is a new personal best for me. Infact, I went from a total of 6 reps last session to 7 reps this session which means an increase in strength of 16.7% even under such shitty conditions.

I can't sleep tonight though...I want to relax with the gf and enjoy this whole weekend. SO, I will sleep from 2:30 pm to 6:30 pm. Thats the plan because I slept for 3 hours last night. If I didn't have this quiz next class I would probably head back to my room right now and hit the sack.

Have an awesome weekend, Trevor. I hope we both catch up on sleep.

 

[JDid23]

killed those deadlifts!! nice babe!

 

[Andalite]

killed those deadlifts!! nice babe!

Thanks, Josh

 

[Andalite]

Back Training
Mesocycle 19 - Week 2​

Beginning Thoughts:

Worked out earlier today..​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 35 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps

Dumbbell Rows:
110 lbs x 8 reps x 3 sets

High Pulley Rows:
150 lbs x 8 reps x 3 sets

Weird Ab Exercise:
BW x 8 reps x 2 sets
BW x 7 reps

Tricep Skullcrushers:
65 lbs x 6 reps x 2 sets

Hammer Curls:
50 lbs x 6 reps x 2 sets​

Videos:

Weighted Pull-ups, Dumbbell Rows and Weird Ab Exercise:
YouTube - M19 W2 Back Training.wmv​

Overall Impression:

I am in the process of successfully catching up on my sleep. Another 10 hours tonight and I am GOOD TO GO!!! ​

 

[Tblock1]

Back Training
Mesocycle 19 - Week 2​

Beginning Thoughts:

Worked out earlier today..​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 35 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps

Dumbbell Rows:
110 lbs x 8 reps x 3 sets

High Pulley Rows:
150 lbs x 8 reps x 3 sets

Weird Ab Exercise:
BW x 8 reps x 2 sets
BW x 7 reps

Tricep Skullcrushers:
65 lbs x 6 reps x 2 sets

Hammer Curls:
50 lbs x 6 reps x 2 sets​

Videos:

Weighted Pull-ups, Dumbbell Rows and Weird Ab Exercise:
YouTube - M19 W2 Back Training.wmv​

Overall Impression:

I am in the process of successfully catching up on my sleep. Another 10 hours tonight and I am GOOD TO GO!!! ​

Got 10 hours last night, it was great I'm heading out for a run right now, then weights tomorrow