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!

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! 

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...

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...

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! 

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