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! 

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 

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! 

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.

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! 

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!!!!!!!!!