Tuesday, November 25, 2008

M2 W2 Extra Workout

Fall 2008 Training
Mesocycle 2 - Week 2

Extra Workout

Beginning Thoughts:
I am sore as hell. I am looking forward to Thanksgiving! 
Workout:
Overhead Squats:
105 lbs x 1 rep x 5 sets
115 lbs x 1 rep x 5 sets
I was so scared doing this....this is very heavy weight for me. 

Dips:
7 reps x 3 sets

Assisted Squat Pistols
5 reps x 2 sets
I did these to a box. They were very hard.
Videos:
Overhead Squats Clip 1 with 105 lbs:


Overhead Squats Clip 2 with 115 lbs:

Overall Impression:
I hope everyone has a happy Thanksgiving! 

Monday, November 24, 2008

M2 W2 Squat Day

Fall 2008 Training
Mesocycle 2 - Week 2

Squat Day

Beginning Thoughts:
I had a 20 minute presentation (solo) and two History Quizzes today. So you can imagine I got very little sleep last night. And today was tiring as hell too.
Workout:
Speed Squats:
@52% = 185 lbs x 2 reps x 5 sets

Heavy Squat Singles:
295 lbs x 3 reps x 3 sets
315 lbs x 1 rep x 1 set
275 lbs x 5 reps x 1 set

Rack Deadlifts:
335 lbs x 5 reps x 2 sets
185 lbs x 7 reps x 1 sets

Good Mornings:
115 lbs x 6 reps x 3 sets

Unilateral Standing Dumbbell Shoulder Press:
50 lbs x 7 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

Pallof Press:
25 lbs x 15 reps x 3 sets
Videos:
Squats:

Overall Impression:
I went really hard this workout. The 315 squat just flew up. It did not feel very heavy and on the descent I concentrated on using my hips and ass. I think this was a pretty good session. 

I am leaving for Dallas on Wednesday. Tomorrow (Tuesday) I will do my Extra Workout of this week. From the 26th of November to the 4th of December my workouts are going to be pretty random. I will label all these interim workouts as "Extra Workouts". So my next Deadlift Day (which culminates each week) is scheduled for the 5th. 

I hope everyone is having a good week  

Cheers!

Saturday, November 22, 2008

M2 W2 Press Day

Fall 2008 Training
Mesocycle 2 - Week 2

Press Day

Beginning Thoughts:
I finally got a good night's sleep last night 
Workout:
Speed Pin Presses:
@ 50% = 90 lbs x 3 reps x 8 sets

Heavy Pin Presses:
135 lbs x 5 reps
155 lbs x 3 reps
175 lbs x 1 rep

Weighted Chin-ups:
BW +20 lbs x 2 reps x 4 sets
BW +20 lbs x 4 reps x 2 sets

Close Grip Bench Press:
135 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 5 reps
185 lbs x 5 reps
165 lbs x 5 reps
145 lbs x 5 reps

Glute Ham Raises:
5 reps x 5 sets

Reverse Lunges with Front Foot Elevated:
35 lbs x 6 reps x 2 sets
Videos:
A bunch of different clips: 

Overall Impression:
I hope everyone had a good Friday night!  

I saw Role Models and it was an awesome movie!

Friday, November 21, 2008

M2 W2 Deadlift Day

Fall 2008 Training
Mesocycle 2 - Week 2

Deadlift Day

Beginning Thoughts:
I look forward to my mexican food tonight 
Workout:
Deficit Deadlifts:
335 lbs x 2 reps x 4 sets
225 lbs x 7 reps x 1 set
I tried REALLY hard to get my form down right. On the first vid my friend Paul (the dude who benched 225 13 times) did some funny poses for the camera lol...But, in all seriousness, I really tried to get my groove back and do this with perfection. 

Banded Speed Deadlifts:
@ 60% = 230 lbs x 2 reps x 5 sets

Front Box Squats:
225 lbs x 2 reps
I felt weird doing this for some reason. I gave up too early lol...I could've done 2-3 more reps. 

Flat Dumbbell Press:
70 lbs x 10 reps x 2 sets
Increased the weight by 10 lbs. 

DB Rows:
85 lbs x 6 reps x 2 sets

Overhead Plate Side-bends:
10 lbs x 10 reps x 2 sets
Videos:
Deficit Deadlifts:

Overall Impression:
I am determined to get 8 hours of sleep tonight. The last time I got anything more than 5 hours a night was a week ago. This madness has to stop!

I hope everyone has a great weekend. It's Friday finally! 

Thursday, November 20, 2008

M2 W1 Extra Workout

Fall 2008 Training
Mesocycle 2 - Week 1

Extra Workout

Beginning Thoughts:
This is yesterday's workout....I have had a total of 11 hours of sleep this whole week. Tonight I plan on making up for this large deficit.
Workout:
Overhead Squats:
95 lbs x 2 reps x 7 sets
On set 7 I did some stupid shit...the bar drifted forward and I lost my balance. But I recovered myself and cranked out another rep. Then just for kicks I did a third rep and I completely lost my balance and the bar crashed down in front of me. So I did another set of 2 reps to total 7 complete sets. But wtf.....I cannot believe I did something so dumb. 

Dips:
6 reps x 3 sets

Assisted Squat Pistols
5 reps x 3 sets
These were damn hard...I got a video.


Videos:
Overhead Squats:

Overall Impression:
I am sore and tired. It's time for some R&R. I will be taking most of next week off owing to thanksgiving 

I hope everyone is having a good week so far...




Wednesday, November 19, 2008

M2 W1 Squat Day

Fall 2008 Training
Mesocycle 2 - Week 1

Squat Day

Beginning Thoughts:
This is Tuesday's late update.

I slept for 3 hours Monday night. I had a massive exam (Finance) on Tuesday which I think I did miserably in. I hate it when I study very hard for an exam and then I blank out. In any case....
Workout:
Speed Squats:
@50% = 170 lbs x 2 reps x 5 sets

Heavy Squat Singles:
295 lbs x 1 rep
315 lbs x 1 rep x 2 sets
335 lbs x 1 rep

Rack Deadlifts:
335 lbs x 5 reps x 3 sets
185 lbs x 7 reps x 2 sets

Good Mornings:
95 lbs x 6 reps x 3 sets

Unilateral Standing Dumbbell Shoulder Press:
50 lbs x 6 reps x 3 sets

Facepulls:
70 lbs x 12 reps x 3 sets

Pallof Press:
22.5 lbs x 12 reps x 3 sets
Videos:
A little bit of everything:

Overall Impression:
Today is my extra workout day. I'm gonna try pistols

I think today's workout was ok. I'm gonna reduce the weight on the rack deads...

Saturday, November 15, 2008

M2 W1 Press Day

Fall 2008 Training
Mesocycle 2 - Week 1

Press Day

Beginning Thoughts:
I felt good going into today's workout...
Workout:
Speed Pin Presses:
@ 45% = 80 lbs x 3 reps x 8 sets

Heavy Pin Presses:
135 lbs x 3 reps
155 lbs x 3 reps

Weighted Chin-ups:
BW +10 lbs x 3 reps x 3 sets
BW x 5 reps x 2 sets

Close Grip Bench Press:
135 lbs x 8 reps
155 lbs x 8 reps
175 lbs x 8 reps
185 lbs x 1 rep
205 lbs x 1 rep

Glute Ham Raises:
7 reps x 3 sets

Reverse Lunges with Front Foot Elevated:
35 lbs x 8 reps x 2 sets
Videos:
A bunch of different clips: 

Overall Impression:
Tomorrow = Rest Day 

M2 W1 Deadlift Day

Fall 2008 Training
Mesocycle 2 - Week 1

Deadlift Day

Beginning Thoughts:
So its a new mesocycle  

I have been eating a lot of junk food. Over the last 3 days I have consumed 4 12" Cheese Pizza's with Extra Cheese. Complete junk.
Workout:
Deficit Deadlifts:
315 lbs x 3 reps x 5 sets
185 lbs x 6 reps x 2 sets
These were very hard and I scraped my shins many times. They're sore as hell right now.

Banded Speed Deadlifts:
@ 53% = 205 lbs x 2 reps x 5 sets
To save time I decided to do doubles and I needed a change. For the last 6 months all speed work for deadlifts has involved singles and I figured its time to switch things up.

Front Box Squats:
225 lbs x 3 reps
My hips were tired and I did not use my knee sleeves or anything. So I found this exercise a bit difficult. 

Flat Dumbbell Press:
60 lbs x 12 reps x 2 sets
This was surprisingly pretty difficult to do.

Head Supported Rows:
35 lbs x 12 reps x 2 sets

Overhead Plate Side-bends:
10 lbs x 10 reps x 2 sets
Videos:
Deficit Deadlifts, Speed Deadlifts and Front Box Squat:

Overall Impression:
I hope everyone has had a good week. Have a fun weekend, y'all! 

Tuesday, November 11, 2008

M1 W4 Squat Day

Fall 2008 Training
Mesocycle 1 - Week 4

Squat Day

Beginning Thoughts:
Last workout of the first mesocycle. Low volume.
Workout:
Front Squats:
225 lbs x 3 reps
235 lbs x 3 reps
245 lbs x 3 reps
255 lbs x 2 reps
Called it quits after 255. I wasn't in the mood to pursue any more "quality volume training". I wanted this workout to be relatively easy and 245 and 255 were hard. I think I am going to take a break from using knee sleeves. I need to test something....Plus, I don't want an over-dependence on these things. 

Good Mornings:
135 lbs x 6 reps x 3 sets

Unilateral RDLs:
65 lbs x 7 reps x 2 sets
Videos:
Nothing today...
Overall Impression:
I look forward to these next few days of rest and peace. I am a bit worried about my next mesocycle because it is going to be very very challenging.

I hope y'all are having a good week 

Sunday, November 9, 2008

M1 W4 Extra Workout

Fall 2008 Training
Mesocycle 1 - Week 4

Extra Workout

Beginning Thoughts:
I got a good night's sleep last night finally. But, I woke up so stiff I had to work a lot on the mobility drills to get me ready for today's session..
Workout:
Overhead Squats:
70 lbs x 3 reps x 5 sets
95 lbs x 2 reps
100 lbs x 2 reps
110 lbs x 2 reps
Damn these were hard and I was so scared on the last set with 110 lbs.....I think my form was decent - not the best, but I am trying. On some of the reps I was able to keep a distinct arch on my back at the bottom but then on some others I caved in. With 95, 100 and 110 I was afraid I would cave in so I tried my best to concentrate on the arch and using my hips. My abs were sore as hell from yesterday's Standing Ab Rollouts! 

Standing Ab Rollouts:
3 reps x 3 sets


Videos:
Overhead Squats:

Overall Impression:
I look forward to tomorrow's day off!  

I hope my form was better...these OH Squats are hard as hell and that last set was a killer. 

Have a great monday, fellas! 

Saturday, November 8, 2008

M1 W4 Press Day

Fall 2008 Training
Mesocycle 1 - Week 4

Press Day

Beginning Thoughts:
I was nervous about this workout..
Workout:
Press:
@ 65% = 115 lbs x 3 reps x 5 sets
@ 94% = 165 lbs x 2 reps x 2 sets

Pull-ups:
3x5

Close Grip Bench Press:
185 lbs x 5 reps x 2 sets
135 lbs x 15 reps

Facepulls:
70 lbs x 12 reps x 2 sets

Tricep Extensions:
Skipped. This exercise is stupid. 

Standing Bar Rollouts:
5 reps x 2 sets
I tried this exercise and damn it was hard. On the set I recorded, I did not get the bar to my toes. This was my mistake. Other than that I guess with time and practice I will get good at this.
Videos:
Press: 

Overall Impression:
Tomorrow is the Extra Workout Day 

Friday, November 7, 2008

M1 W4 Deadlift Day

Fall 2008 Training
Mesocycle 1 - Week 4

Deadlift Day

Beginning Thoughts:
This is the last Deadlift workout of this Mesocycle. Also, this Week is Low Volume week (mostly) so I just did my required Deadlift sets, speed deads and abs.
Workout:
Deadlifts:
@ 90% = 345 lbs x 3 reps x 3 sets
@ 82% = 315 lbs x 5 reps x 2 sets

Speed Deadlifts:
@ 65%
+ Bands
250 lbs x 1 rep x 5 sets

Cable Wood Chops:
25 lbs x 12 reps x 5 sets
Videos:
Deadlift Clips:

Overall Impression:
H I was feeling very excited about this workout but somehow I wasn't able to connect to my muscles today. I have vids of my deadlifts up but I think I threw technique right out the window and solely relied on brute strength to get the job done. I understand that sometimes this brute strength is important but somehow I feel a little guilty for not focusing as much on technique. Good news is that next week it is back to the drawing board with Deficit Deadlifts 

I hope y'all have a good weekend. The plan for tomorrow is Press Day followed by my Extra Workout on Sunday and then Tuesday = Squat Day. 

Cheers and I hope y'all have had a good week! 

Tuesday, November 4, 2008

M1 W3 Squat Day

Fall 2008 Training
Mesocycle 1 - Week 3

Squat Day

Beginning Thoughts:
Tonight was a great night!  

Umm...in respect to my workout: I had zero motivation to workout.
Workout:
Box Squats:
@ 91% of 1RM
315 lbs x 3 reps x 3 sets
I took vids of Set 2 and 3. I was so not in the mood to workout and so lazy to do Cluster Sets on Front Squats (as I had planned), I decided to do this instead. Set 1 was pretty decent. 

Good Mornings:
95 lbs x 6 reps x 6 sets

Unilateral RDLs:
55 lbs x 8 reps x 2 sets

Dragon Fly Crunches:
12 reps x 3 sets

Pull Throughs:
70 lbs x 12 reps x 2 sets

Barbell Curls:
70 lbs x 6 reps x 2 sets
Videos:
A whole bunch of stuff: 

Overall Impression:
This mesocycle has me doing really bad squat days. I did not plan this correctly and I have learnt my lesson. Next Mesocycle my squat days will hopefully be better. I never plan on doing Cluster Sets for Squat or Deadlift variations ever again.

M1 W3 Press Day

Fall 2008 Training
Mesocycle 1 - Week 3

Press Day

Beginning Thoughts:
I did not feel like working out yesterday. I was bored and I had barely eaten any food. I hated this workout.
Workout:
SPress:
@ 60% = 105 lbs x 3 reps x 10 sets
135 lbs x 5 reps

Pull-ups:
5x5

Close Grip Bench Press:
185 lbs x 5 reps x 3 sets
155 lbs x 7 reps x 2 sets 

Facepulls:
70 lbs x 12 reps
80 lbs x 12 reps
90 lbs x 12 reps
100 lbs x 12 reps

Tricep Extensions:
Skipped. This exercise is stupid. 

Bar Rollouts:
8 reps x 2 sets
Videos:
None.
Overall Impression:
The only enjoyable aspect of this workout was the CGBP and Facepulls. I hate cluster sets.

Saturday, November 1, 2008

M1 W3 Extra Workout

Fall 2008 Training
Mesocycle 1 - Week 3

Extra Workout

Beginning Thoughts:
I was in a bit of a grumpy mood today going into the workout...
Workout:
Overhead Squats:
65 lbs x 3 reps x 8 sets
95 lbs x 2 reps x 3 sets
I have recorded the 3 sets with 95 lbs. Somehow today my form (IMO) was pretty shitty and I could not get it right. Pretty upsetting...

Unilateral Box Squats:
12 reps x 2 sets
Push-ups:
15 reps x 2 sets

Dumbbell Step-ups:
20 lbs x 15 reps x 2 sets
Chin-ups:
5 reps x 2 sets

Dumbbell Figure 8 Crunches:
10 lbs x 17 reps x 2 sets

Walking Dumbbell Lunges:
25 lbs x 15 reps x 1 set
Front Planks:
60 seconds x 1 set
Videos:
Overhead Squats:

Overall Impression:
This was probably one of THE most tiring workouts I have ever done.

I hope everyone is having a good weekend!