Big Boy Basics

[Andalite]

Squat Training
Mesocycle 18 - Week 1​

Beginning Thoughts:

Just got back from the gym...​

Workout:

Front Squats:
255 lbs x 1 rep @ 90%
225 lbs x 5 reps x 3 sets @ 80%
Running the Gillingham cycle right now. My boy Xiva from Muscle Mecca suggested this cycle...Let's hope I make some gains on it!

Metabolic Conditioning for 2 rounds:
Unilateral RDLs = 25 lbs x 7 reps
Swiss Ball Jackknife Pikes = BW x 10 reps
Cable Pull-throughs = 80 lbs x 12 reps
Side Plank Rows = BW x 30 seconds
I haven't done any conditioning training in like 5 months now. I want to get back to doing this more regularly because it keeps me in good shape. I have to make sure I don't overdo it because this stuff drains me. Today was a reasonable okay day and I managed to do some good. My form was kinda iffy on several sets (y'all can see that in the video) but it will improve.

Grip Training:
Crushers @ 150N for several sets, reps and static holds
I managed to get my hands on one of these crushers (CoC I think) and I used it. Pretty cool. ​

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W1 Squat Training.wmv​

Overall Impression:

Pretty tiring workout....​

 

[Tblock1]

Squat Training
Mesocycle 18 - Week 1​

Beginning Thoughts:

Just got back from the gym...​

Workout:

Front Squats:
255 lbs x 1 rep @ 90%
225 lbs x 5 reps x 3 sets @ 80%
Running the Gillingham cycle right now. My boy Xiva from Muscle Mecca suggested this cycle...Let's hope I make some gains on it!

Metabolic Conditioning for 2 rounds:
Unilateral RDLs = 25 lbs x 7 reps
Swiss Ball Jackknife Pikes = BW x 10 reps
Cable Pull-throughs = 80 lbs x 12 reps
Side Plank Rows = BW x 30 seconds
I haven't done any conditioning training in like 5 months now. I want to get back to doing this more regularly because it keeps me in good shape. I have to make sure I don't overdo it because this stuff drains me. Today was a reasonable okay day and I managed to do some good. My form was kinda iffy on several sets (y'all can see that in the video) but it will improve.

Grip Training:
Crushers @ 150N for several sets, reps and static holds
I managed to get my hands on one of these crushers (CoC I think) and I used it. Pretty cool. ​

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W1 Squat Training.wmv​

Overall Impression:

Pretty tiring workout....​

If it was a Coc one it would say #1 on the bottom and would be 162.5 lbs. So that one sounds like a heavy gripper one.

 

[the.gladiator1987]

Nice workouts! I really like the unconventional workouts you do. Makes me want to start doing stuff to focus on weaknesses. Hey just wondering since you do all this crazy stuff (lol) when would be good days to add stuff in like 1leg stuff, grip work, and complexes? My routine is for football it is

Upper
Lower
Plyos
Upper
Lower
OFF
OFF

I also have track 5days a week

 

[Andalite]

If it was a Coc one it would say #1 on the bottom and would be 162.5 lbs. So that one sounds like a heavy gripper one.

It was a Heavy Grips one actually

Nice workouts! I really like the unconventional workouts you do. Makes me want to start doing stuff to focus on weaknesses. Hey just wondering since you do all this crazy stuff (lol) when would be good days to add stuff in like 1leg stuff, grip work, and complexes? My routine is for football it is

Upper
Lower
Plyos
Upper
Lower
OFF
OFF

I also have track 5days a week

I don't do complexes and I don't think you need complexes if you're doing track and football already.

I would suggest 1 leg stuff to be done on plyos days before any plyo work naturally. Grip work would be done 2-3 days after your Deadlifts. So whenever you do deadlifts, wait a couple of days or so and then do grip training. There are three types of grip training, etc...if you need info on grip training, check out Joe Weir's blog: Joe Weir Strength Blog

In all honesty I think you should get onto GUStrength's newsletter page (it's free) so you get email updates whenever a new article is published. Here's the page to sign-up: Newsletter

 

[Andalite]

Full Body Training
Mesocycle 18 - Week 1​

Beginning Thoughts:

Last night's workout....​

Workout:

Pistol Squats:
6 +6 + 6 = 18 reps
Decent

Overhead Press:
155 lbs x 3 reps
160 lbs x 3 reps
165 lbs x 3 reps
170 lbs x 3 reps
175 lbs x 2 reps
180 lbs x 1 rep

Pull-ups:
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 + 2 reps
Total = 34 reps
I managed to hit my goal of 30 reps in 3 sets last mesocycle. So now my new goal is to hit 40 reps in 4 sets.

Unilateral Press:
60 lbs x 7 reps
70 lbs x 4 reps

Push-ups:
BW x 15 reps x 2 sets
Unilateral Presses and Push-ups were super-setted.

Hammer Grip Chin-ups:
BW x 6 reps x 2 sets
Great finisher...​

Videos:

Pistol Squats, Overhead Press, Pull-ups, Push-ups, Unilateral Press & Hammer Grip Chin-ups :
YouTube - M18 W1 Full Body Training.wmv​

Overall Impression:

Ate like a pig...Terrible self discipline.​

 

[Tblock1]

Full Body Training
Mesocycle 18 - Week 1​

Beginning Thoughts:

Last night's workout....​

Workout:

Pistol Squats:
6 +6 + 6 = 18 reps
Decent

Overhead Press:
155 lbs x 3 reps
160 lbs x 3 reps
165 lbs x 3 reps
170 lbs x 3 reps
175 lbs x 2 reps
180 lbs x 1 rep

Pull-ups:
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 + 2 reps
Total = 34 reps
I managed to hit my goal of 30 reps in 3 sets last mesocycle. So now my new goal is to hit 40 reps in 4 sets.

Unilateral Press:
60 lbs x 7 reps
70 lbs x 4 reps

Push-ups:
BW x 15 reps x 2 sets
Unilateral Presses and Push-ups were super-setted.

Hammer Grip Chin-ups:
BW x 6 reps x 2 sets
Great finisher...​

Videos:

Pistol Squats, Overhead Press, Pull-ups, Push-ups, Unilateral Press & Hammer Grip Chin-ups :
YouTube - M18 W1 Full Body Training.wmv​

Overall Impression:

Ate like a pig...Terrible self discipline.​

Hey I was watching this overhead squat video thought you might like it:
YouTube - 160kg. Overhead Squat for a triple

 

[Andalite]

Hey I was watching this overhead squat video thought you might like it:
YouTube - 160kg. Overhead Squat for a triple

Dude....that was AWESOME!!!! Fuck...I hope I can do that someday! Thanks for linking that, dude!

 

[Tblock1]

Dude....that was AWESOME!!!! Fuck...I hope I can do that someday! Thanks for linking that, dude!

Just imagine how strong he is in pretty much everyway to do that....ridiculous....

 

[Andalite]

Just imagine how strong he is in pretty much everyway to do that....ridiculous....

EXACTLY. Thats why OH Squats are a huge test for all types of strength. Man...I still can't get over 160 kgs on that. Fuck me...

 

[the.gladiator1987]

thx as always man.