2011: Deadlifts, Grip and Presses

[Andalite]

FULL BODY Training 2 - Mesocycle 29 Week 3

Wednesday's Training....

Weighted Dips:
+45 x 8
+65 x 6
+55 x 7

Pull-ups:
10 + 10 + 10
Total = 30 reps

Dumbbell Swings:
60 x 13 x 3

 

[Andalite]

I'm going to begin this template from here on out:

Saturday: DL + Static Grip + Core

Sunday: SQ + Press Variant

Monday: Crushing Grip

Tuesday: Pull + PC + Core

Wednesday: Pull + Pinch Grip

Now, in terms of exercise selection for the next few weeks:

Saturday - DEADLIFT Training
Deadlifts
Barbell Static Holds
Core

Sunday - FULL BODY Training
Front Squats
Overhead Press / Weighted Dips / Bench Press
Bodyweight Pull-ups

Monday - GRIP Training
CoC Gripper work

Tuesday - POSTERIOR CHAIN Training
Weighted Pull-ups
PC Exercise (more on this later)
Deloaded Rows
PC Exercise (more on this later)

Wednesday - BACK Training
Weighted Pull-ups
Cable Rows
Unilateral Lat Pulldowns
Pinch Grip Dumbbell Deadlifts
Core

PC Exercise:
Pull Throughs
Dumbbell Swings
Romanian Deadlifts
Supine Glute Ham Raises
I'll be rotating through these. 2 Exercise per week and the primary one being done for 2 weeks at a time.

Tonight is DL Training!

 

[moya]

i like your template... looks like fun...

 

[Andalite]

i like your template... looks like fun...

Thanks

It isn't the most ideal template but because of my work hours this is the best I can manage

 

[Andalite]

Entire week's workout video....

[YT]XAlULnvEd6s[/YT]

 

[Andalite]

DEADLIFT Training - Mesocycle 29 Week 4

First session after the Consolidation Cycle.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
245 x 1
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work-sets:
445 x 5
445 x 4
445 x 4
455 x 3
465 x 2
475 x 1
Crazy...

Static Holds for Grip Training:
275 x 8 seconds
275 x 8 seconds
315 x 4 seconds
315 x 4 seconds
Very difficult

Front Planks:
BW x 60 seconds x 3 sets

Video:

 

[the.gladiator1987]

hey bro I wanna start doing some strength consolidation but I dont understand the articles when i read them they just confuse me. Can u give me a quick breakdown on what percentages you use?

 

[Andalite]

hey bro I wanna start doing some strength consolidation but I dont understand the articles when i read them they just confuse me. Can u give me a quick breakdown on what percentages you use?

What part of the articles confuse you? Ask me your questions...I am sure I can help break it down.

I'm still working on my blog, but there's a semi-complete version of my take on Consolidation work for Deadlifts out here: Strength Consolidation for Deadliftshttp://www.gustrength.com/anuj-training:strength-consolidation-for-deadlifts

 

[the.gladiator1987]

Thanks bro. Im not sure i this would be good to do during POST CYCLE since you are supposed to bring the intesity down....but I wanna start somethin like this after.

I tend to make large jumps (when i did 385 on bench, i went from 315 to 3850 The reason for this is I have weak muscular endurance and when i get to 85% - 95% of my MAX, it all feels thesame. 335 feels just as heavy as 365. I need to work on this I think.

Anyway nice deads bro!

 

[Andalite]

Thanks bro. Im not sure i this would be good to do during POST CYCLE since you are supposed to bring the intesity down....but I wanna start somethin like this after.

I tend to make large jumps (when i did 385 on bench, i went from 315 to 3850 The reason for this is I have weak muscular endurance and when i get to 85% - 95% of my MAX, it all feels thesame. 335 feels just as heavy as 365. I need to work on this I think.

Anyway nice deads bro!

Thank you

If you have questions, just shoot.

I do think you need to work much much much MUCH more in the 90-95% range though. See, at GUS we don't like to use sub-maximal loads. We also don't like sudden and abrupt jumps which cannot be sustained.

The idea is that you bang away at a given weight range for some time - get REALLY good at it and then you move up once you have that firm base. Also, this way the jumps you make are larger but they are sustainable - you don't "lose" strength.