M1 W3 Deadlift Day

Fall 2008 Training
Mesocycle 1 - Week 3
Deadlift Day

Beginning Thoughts:

I got in like 5 hours of sleep last night but I was well fed for this workout...

Workout:

Deadlift Singles:
@ 92% of 1RM = 355 lbs x 1 rep x 3 sets
@ 95% of 1RM = 365 lbs x 1 rep x 2 sets
@ 97% of 1RM = 375 lbs x 1 rep x 1 set

Speed Deadlifts:
@ 65%
+ Bands
245 lbs x 1 rep x 10 sets

Bulgarian Squats:
30 lbs x 8 reps x 3 sets

Dumbbell Rows:
65 lbs x 8 reps x 3 sets

Cable Rows:
130 lbs x 10 reps x 3 sets

Cable Wood Chops:
25 lbs x 12 reps x 3 sets

Videos:

Deadlift Singles:

Overall Impression:

Happy Halloween everyone!!! 

I hope everyone has a great weekend!!!!!!!!! 

M1 W2 Extra Workout #2

Fall 2008 Training
Mesocycle 1 - Week 2
Extra Workout #2

Beginning Thoughts:

Since this "week" is actually 10 days because of my over-anxiety to begin working out ahead of time (remember I took a 5 day study break for mid-terms?) I managed to fit in another Extra Workout. Focus was the same but I did a few more exercises and quite a few supersets. Broke into a nice sweat too 

Workout:

Overhead Squats:
70 lbs x 3 reps x 5 sets
90 lbs x 3 reps x 3 sets
I won't be increasing the weight next time around. Infact, I'm gonna be reducing it a bit to work on technique more. Vids to come..

Pull-ups:
BW x 2 reps x 5 sets
BW x 3 reps x 3 sets
Supersetted with OH Squats

Unilateral RDLs:
45 lbs x 15 reps x 1 set

Dumbbell Swings:
20 lbs x 20 reps x 1 set

Push-ups:
BW x 15 reps x 2 sets
Supersetted with both Unilateral RDLs and Dumbbell Swings.

Dumbbell Figure 8:
5 lbs x 20 reps x 3 sets

Dumbbell Iron Wall with Twist
25 lbs x 12 reps x 2 sets

Videos:

Overhead Squats:

Overall Impression:

I think I've improved my overhead squats a bit. I hope that by reducing the weight next week and just focusing on technique a bit more it will help in honing in the "groove" for me. 

I hope everyone's having a good week....The weekend is still (very unfortunately) quite a few days away. 

Cheers 

M1 W2 Squat Day

Fall 2008 Training
Mesocycle 1 - Week 2
Squat Day

Beginning Thoughts:

I did not feel like working out today. My mood was bad and I had a very late night last night. Also, I had a slight fever and a bad stomach upset. I was in no mood to workout...

Workout:

Front Squats:
Cluster Sets
(225 lbs x 1 rep x 5 mini-sets) x 5 sets

Good Mornings:
105 lbs x 6 reps x 2 sets
135 lbs x 6 reps x 2 sets

Unilateral RDLs:
45 lbs x 7 reps x 2 sets

Dragon Fly Crunches:
12 reps x 3 sets

Pull Throughs:
70 lbs x 10 reps x 2 sets

Barbell Curls:
70 lbs x 6 reps x 2 sets

Videos:

Nothing for today.

Overall Impression:

I hate front squat cluster sets. **** this....miserable workout. Most of it was done half-assed. I hope tomorrow's extra workout goes smoothly.

M1 W2 Extra Workout

Fall 2008 Training
Mesocycle 1 - Week 2
Extra Workout

Beginning Thoughts:

I was looking over some of the kettlebell exercises on several websites but then I realized that the lightest kettlebell in my gym is 45 lbs. So I guess I have to build some strength before I do anything. Therefore, I just did the kettlebell exercises with light(er) dumbbells.

Workout:

Overhead Squats:
65 lbs x 3 reps x 5 sets
85 lbs x 3 reps x 3 sets

One Arm Dumbbell Swings:
20 lbs x 15 reps x 1 set

Dumbbell Halo:
20 lbs x 10 reps x 1 set

Dumbbell Seated Figure 8:
5 lbs x 15 reps x 3 sets

Dumbbell Iron Wall with Twist:
25 lbs x 12 reps x 2 sets

Videos:

Overhead Squats:

Overall Impression:

These "core" exercises killed me. I think I have really improved my overhead squat form. Tomorrow is an off day and then I'm gonna be doing my Press Day. 

I hope y'all have a good weekend! 

M1 W2 Deadlift Day

Fall 2008 Training
Mesocycle 1 - Week 2
Deadlift Day

Beginning Thoughts:

I've taken a week off because of exams and stuff. I'm back now. No more skipping.

Workout:

Deficit Deadlifts:
315 lbs x 2 reps x 4 sets
335 lbs x 2 reps
315 lbs x 4 reps x 2 sets

Speed Deadlifts:
@ 55%
+ Bands
215 lbs x 1 rep x 8 sets

Bulgarian Squats:
30 lbs x 6 reps x 3 sets

Dumbbell Rows:
60 lbs x 8 reps x 3 sets

Cable Rows:
130 lbs x 10 reps x 2 sets

Cable Wood Chops:
25 lbs x 12 reps x 2 sets

Videos:

Deficit Deadlifts:

Overall Impression:

I hope everyone's having a good week! 

M1 W1 Extra Workout

Fall 2008 Training
Mesocycle 1 - Week 1
Extra Workout

Beginning Thoughts:

I was creaking and groaning like an old man today walking into the gym. I was sore as hell.

Workout:

Overhead Squats:
Light Bar x 5 reps
45 lbs x 3 reps
55 lbs x 3 reps
60 lbs x 3 reps
65 lbs x 3 reps
75 lbs x 3 reps
85 lbs x 1 rep
95 lbs x 3 reps

Box Jumps:
5 reps x 2 sets

Military Press:
95 lbs x 10 reps x 2 sets

Hammer Strength Pull-ups:
3 reps x 2 sets

Push-ups:
10 reps x 2 sets

Reverse Crunches:
12 reps x 2 sets

Videos:

Overhead Squats:

Overall Impression:

I am looking forward to the weekend 

I hope everyone has had a good week and y'all have a fun weekend!

M1 W1 Squat Day

Fall 2008 Training
Mesocycle 1 - Week 1
Squat Day

Beginning Thoughts:

Guess who weighed in at 200 lbs today? WTF indeed....

Workout:

Front Squats:
Cluster Sets
225 lbs x (2 reps x 4 mini-sets) x 3 sets
185 lbs x (2 reps x 4 mini-sets) x 1 set
135 lbs x (2 reps x 4 mini-sets) x 1 set

SSB Good Mornings:
Weight of bar is unknown
+25 lbs per side x 6 reps x 4 sets

Unilateral RDLs:
45 lbs x 7 reps x 2 sets

Dragon Fly Crunches:
12 reps x 3 sets

Pull Throughs:
70 lbs x 10 reps x 2 sets

Barbell Curls:
70 lbs x 6 reps x 2 sets

Videos:

Front Squat Clusters:

Overall Impression:

Front Squat clusters were very tiring. I stopped after 3 sets and reduced the weight. Next week I have to do (5x1)x5. I will use 225 lbs again. On the whole I have still progressed greatly because last time I did this exercise (Phase 2 of Maximum Strength) I used 175 and 165 lbs. 

I plan on doing an extra workout tomorrow morning. Tomorrow night I will be driving with some friends to Dallas to chill at my friend's house for the weekend. It's fall break and I need a break from Trinity. Sad news is that I have 4 exams and 1 presentation next week  Good news is that I plan on watching Max Payne and Body of Lies this weekend - oh and I might even see Eagle Eye. Yes, movie buff here 

I hope everyone is having a good week