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Old 06-12-2013, 03:31 PM   #21
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DUMBBELL ROWS & RACK DEADLIFTS Training - Mesocycle 58 Week 2

I was hard pressed for time. I hardly took any rest this workout.

Dynamic Warm-ups & Mobility Drills:
Ankle Mobility
Side Leg Bend Raises
Overhead Squats

I was super sore and stiff from Tuesday's hike but I was also running out of time so I had to make the most of this!

Dumbbell Rows:
100 x 9 x 5
140 x 4 x 2

NP
SDT
No Progress from last week just wanted to maintain and hold here

Rack Deadlifts:
45 x 5
135 x 3
185 x 3
205 x 3
225 x 4
255 x 3
285 x 2 x 2
315 x 3 x 2
335 x 2
365 x 2 x 2
405 x 6

The 405 x 6 was great. The only thing hindering me is my grip..it seems as if my palms have become extra sensitive recently. Lots of impolite jokes can be inserted here, haha! I also used my old technique of pausing the bar just before it hits the pins on the way down. Still being ultra conservative on the loading here.

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Old 06-13-2013, 03:54 AM   #22
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Strong work. Nice top set. Any advice for learning overhead squat? Great vid.
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Old 06-13-2013, 04:22 PM   #23
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Quote:
Originally Posted by fenrisulfr View Post
Strong work. Nice top set. Any advice for learning overhead squat? Great vid.
Thanks

I've attached one of Eric Troy's ebooks on learning the OH Squat.

Good luck if you have any questions hit me up without a second thought!
Attached Files
File Type: pdf GUS-Overhead-Squat-Book.pdf (462.9 KB, 65 views)
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Old 06-14-2013, 10:49 AM   #24
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Good book. Thanks for posting.
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Old 06-14-2013, 11:59 AM   #25
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I'll be reading it tonight.
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Old 06-14-2013, 12:35 PM   #26
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Quote:
Originally Posted by BendtheBar View Post
Good book. Thanks for posting.
Glad to hear you liked it

Quote:
Originally Posted by fenrisulfr View Post
I'll be reading it tonight.
Hope it helps

You can always just go ask Eric on FB about anything if you need to.
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Old 06-14-2013, 05:48 PM   #27
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GRIPPER Training - Mesocycle 58 Week 2

Same rules as last week.

Warm-ups for ALL Gripper Sessions are:
Walmart x 5 x 2
HG 150 x 2 x 2

At the end of every Gripper session is Hand Extension work.

Hand Extensions:
2 bands x 25 x 4

11th June Tuesday Night = 6 Singles

CoC No. 1.0:
Left Hand = 3 Closes + 2 Attempts
Right Hand = 4 Closes + 1 Attempt

CoC No. 1.5:
Left Hand = 1 Attempt
Right Hand = 1 Attempt

12th June Wednesday Afternoon = 3 Singles

CoC No. 1.0:
Left Hand = 1 Close + 2 Attempts
Right Hand = 2 Closes + 1 Attempt

12th June Wednesday Night = 3 Singles

CoC No. 1.0:
Left Hand = 0 Closes + 3 Attempts
Right Hand = 1 Close + 2 Attempts

13th June Thursday Night = 3 Singles

CoC No. 1.0:
Left Hand = 0 Closes + 3 Attempts
Right Hand = 0 Closes + 3 Attempts

Terrible session!

14th June Friday Night = 3 Singles

CoC No. 1.0:
Left Hand = 1 Close + 2 Attempts
Right Hand = 1 Close + 2 Attempts

Total number of singles over the whole week = 18
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Old 06-15-2013, 03:53 PM   #28
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I got Deadlifts tomorrow.... Plan is to work up from 135 to 425 using Vanilla Honeymoon Period and then I will be shifting to Modified Honeymoon Period to work up to 455. It's time to pull 455 and then hold it for volume over the next 3-4 weeks before I bump it to 485 and hold that for a long while. Just wanted to share
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Old 06-16-2013, 04:45 PM   #29
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DEADLIFT Training - Mesocycle 58 Week 3

Didn't spend enough time between sleep and the gym…should've dragged myself out of bed earlier.

Dynamic Warm-ups & Mobility Drills:
IT/IF Stretch
Cat Camel
Bird Dog
X - Band Walk
Ankle Mobility
Overhead Squats

Deadlifts Vanilla Honeymoon Period:
45 x 5
135 x 3
145 x 1
155 x 1
165 x 1
175 x 1
185 x 3
195 x 1
205 x 1
215 x 1
225 x 3
235 x 2
245 x 1
255 x 1
265 x 1
275 x 2
285 x 1
295 x 2
305 x 1
315 x 2
325 x 1
335 x 1
345 x 1
355 x 2
365 x 1
375 x 1
385 x 1
395 x 1
405 x 1
415 x 1

Deadlifts Modified Honeymoon Period:
425 x 3 x 3
435 x 1
445 x 1
455 x 2 x 3

Lots of things to say about this. Got to discuss a few things with my mentor Eric about this. It was a very good session: the numbers are great. Workload was around 17000 lbs and volume was 62 reps in total for both. I was a bit upset with being able to pull 455 for 3 doubles - I wanted 5. But, I put on my number crunching hat and I realized that pre-injury I was pulling 455 after warm-ups amounting to only 7000 lbs whereas today I pulled 455 after 15000 lbs…so that is something. Ofcourse, at this stage of analysis paralysis I realized that trying to compare me now to me then is a waste of time.

So, to cut to the chase, today's workout was good. I failed on the first attempt (it's there in the video) on the 455 sets. I think I need to thicken up my middle back. It felt weak but that weakness may have been a one off thing or perhaps it was just momentary fatigue from everything before it or perhaps it was just that 455 is damn heavy for me right now. It's probably the last one.

I am debating, and this is something I need to consult with Eric on because I need his guidance, but I am debating shifting my training days around a bit. It's hard to think out of the box: I'm still a newbie at this lol. I'm figuring after Deadlifts the next day I'll do intensity work on Weighted Pull-ups, some Front Squats and Step-ups and then I'll replace my second Deadlift day with pure back training: volume work with pull-ups and then heavy dumbbell rows, cable rows, facepulls blah blah. I'm not a 100% sure because I think this is not really different from what I've done in the past. I'm not supposed to TRY to be out of the box but the solution to the problem is supposed to be out of the box: however this leads to the fundamental question of: IS THERE A PROBLEM TO FIND 455 A DIFFICULT WEIGHT TO MOVE?!?

At this stage..I do not know.

Video:
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Old 06-17-2013, 12:42 PM   #30
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Weighted Pull-ups, Step-ups & Front Squats coming up from today
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