Big Boy Basics

[Andalite]

Full Body Training
Mesocycle 18 - Week 3​

Beginning Thoughts:

This is last night's workout...I had been running on 4 hours of sleep.​

Workout:

Front Squats:
170 lbs x 3 reps x 8 sets @ 60%
I need two squat days for this Brad Gilingham cycle and I've been juggling with trying to figure out where to put these. Now I know.

Pull-ups:
BW x 10 reps
BW x 9 reps
BW x 9 reps
BW x 8 reps
Total = 36 reps
Awesome.

Close Grip Bench Press:
185 lbs x 5 reps x 3 sets

Front Plank Variation:
BW x 60 seconds x 3 sets

Weird Ab Exercise:
BW x 5 reps x 2 sets​

Videos:

Front Squats, Pull-ups, Close Grip Bench Press, Front Plank Variation and Weird Ab Exercise:
YouTube - M18 W3 Full Body Training.wmv​

Overall Impression:

I slept for 10 hours straight last night. Feels great!​

 

[Tblock1]

Full Body Training
Mesocycle 18 - Week 3​

Beginning Thoughts:

This is last night's workout...I had been running on 4 hours of sleep.​

Workout:

Front Squats:
170 lbs x 3 reps x 8 sets @ 60%
I need two squat days for this Brad Gilingham cycle and I've been juggling with trying to figure out where to put these. Now I know.

Pull-ups:
BW x 10 reps
BW x 9 reps
BW x 9 reps
BW x 8 reps
Total = 36 reps
Awesome.

Close Grip Bench Press:
185 lbs x 5 reps x 3 sets

Front Plank Variation:
BW x 60 seconds x 3 sets

Weird Ab Exercise:
BW x 5 reps x 2 sets​

Videos:

Front Squats, Pull-ups, Close Grip Bench Press, Front Plank Variation and Weird Ab Exercise:
YouTube - M18 W3 Full Body Training.wmv​

Overall Impression:

I slept for 10 hours straight last night. Feels great!​

One question: Why do you use that wide of a grip on pullups? I use that grip sometimes but find a little closer grip is better for me.

 

[Andalite]

One question: Why do you use that wide of a grip on pullups? I use that grip sometimes but find a little closer grip is better for me.

I use all grips as long as my shoulders feel alright

 

[Andalite]

Deadlift Training
Mesocycle 18 - Week 4​

Beginning Thoughts:

The world famous comedian Maz Jobrani had come to my University tonight for a show and I decided to attend it. It was hilarious!!!​

Workout:

Deadlifts:
420 lbs x 2 reps
430 lbs x 2 reps
430 lbs x 5 reps
Several things to note here. First off: my grip failed. The 430x2 set involved me holding the bar right from the get go using just my fingers. My thumbs just deserted me. My form was naturally hideous. So basically, my grip was an over/under hook grip. WTF??? I was prepared for this on my last set and therefore I think my form was WAY better on the 430x5 set. It could've been better but my grip failed me. I know why this is though: sometimes when you do lots of grip training, your body needs time to adjust to it - like a lag period. So hopefully in the next few weeks my grip won't slip away from me.

Pistol Squats:
3 + 3 = 6 reps
I haven't done these in such a long time!!! I am gad I've been able to move my schedule around and fit them in. I will get better at them shortly. I want to hit 15 reps straight.

Swiss Ball Jackknife Pikes:
BW x 10 reps x 2 sets

Hand Extensions:
2 bands x 10 reps x 3 sets​

Videos:

Deadlifts:
YouTube - M18 W4 Deadlift Training.wmv

My boy Paul Roa hit a 405 Deadlift for 2 as well!!!
YouTube - Paul Roa Deadlifts 405x2.wmv​

Overall Impression:

Gonna go see Valentine's Day tomorrow with the gf and then Shutter Island on Saturday. I also have a shitload of studying to do this weekend...With this being the last semester at school and the shitty condition of the job market I am becoming lesser and lesser motivated to excel at school. But, I know my hard work will pay off somewhere down the line. I hope.

Have a fun Friday everyone and thanks for dropping by!!! ​

 

[Andalite]

Back Training
Mesocycle 18 - Week 4​

Beginning Thoughts:

This is yesterday's workout..​

Workout:

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

Dumbbell Rows:
110 lbs x 5 reps
115 lbs x 5 reps
120 lbs x 5 reps x 3 sets
Used straps for the 120s..

Cable Rows:
170 lbs x 12 reps
180 lbs x 12 reps x 2 sets

Facepulls:
60 lbs x 15 reps
80 lbs x 15 reps
100 lbs x 15 reps​

Videos:

Pull-ups & Dumbbell Rows:
YouTube - M18 W4 Back Training.wmv​

Overall Impression:

Today is rest day ​

 

[JDid23]

rows looking sick man!!

 

[Andalite]

rows looking sick man!!

Thanks, Josh

 

[Andalite]

Squat Training
Mesocycle 18 - Week 4​

Beginning Thoughts:

This is last night's workout. I had an exam today on "Religions in the US"...I am glad I took this elective. Very informative and it's damn interesting to learn about how the United States came about to being. I remember studying a very brief version of this in like 5th grade. Now I learning about it in-depth and I think it's one of my two favorite courses this semester.​

Workout:

Front Squats:
275 lbs x 1 rep @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%
275 lbs x 1 rep @ 97.5%
Decent. I did an extra set at the end with 275 for myself.

Metabolic Conditioning for 1 round:
Kettlebell Swings = 65 lbs x 15 reps
Renegade Rows = 45 lbs x 7 reps
Unilateral RDLs = 65 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
This is a kinda low volume week so only one round. I tried Kettlebell Swings for the first time and I don't think I did them right. I should've used a lighter weight but I do think that some of the reps were clean - just not most.

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 6 reps x 2 sets
CoC #1 x 2 reps
Heavy Grips 150 lbs x 5 reps x 2 sets​

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W4 Squat Training.wmv

My boy Paul Roa hit a bench press of 305x1 and 320x1:
YouTube - Paul Roa Bench Press 305x1 and 320x1.wmv​

Overall Impression:

My friend Paul Roa hit some awesome numbers on his bench yesterday. He's hovering around 220-225 lbs and he managed to nail a 305 and 320 bench!

I hope everyone has had a good weekend. I went and saw Valentine's Day. It was good....similar to He's Just Not That Into You. I liked it. Decent chick flick.

I saw the trailer for Brooklyn's Finest. Man...I'm pumped. I've always wanted to be a cop. If I make a billion dollars before I'm 30, I'm gonna go to police academy. It's a very honorable job inspite of all the shit it gets, IMO.

Anyway, I hope y'all are having a fun Monday. Have a good week ahead guys and gals! ​

 

[Andalite]

Full Body Training
Mesocycle 18 - Week 4​

Beginning Thoughts:

Tonight's workout...​

Workout:

Front Squats:
190 lbs x 8 reps x 2 sets @ 67.5 lbs
I was sooooo sore today!!!

Pull-ups:
BW x 11 reps
BW x 10 reps
BW x 9 reps
BW x 7 reps
Total = 37 reps
I learnt a new tactic to do these...I am very proud of the first set.

Unilateral Press:
70 lbs x 5 reps x 3 sets

Overhead Press:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 5 reps
Very difficult...

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

Videos:

Front Squats, Pull-ups, Unilateral Press, Overhead Press and Weird Ab Exercise:
YouTube - M18 W4 Full Body Training.wmv​

Overall Impression:

My plan is to sleep for 8 hours Wednesday night. I am going to strive to make it happen. These 3-6 hour nights are destroying me.​

 

[jdbaker82]

I would like to bench 315 lol... I just can't because of my shoulder injuries and dislocations. That is why I am doing those crazy bell bench presses...they really help build my stabilizer strength and when I start benching, it doesn't hurt.

Hey Andalite I dont know if you mentioned this somewhere but how did you get your shoulder injuries in the first place? I think I may have tweaked something in my rotator cuff or shoulder while getting dumbells up for inclined bench press.