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Old 07-13-2013, 05:13 PM   #81
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DEADLIFTS - Mesocycle 59 Week 3

Went into the workout feeling awfully bloated and I was just unable to brace my core. I hate it when this happens.

Dynamic Warm-ups & Mobility Drills:
Front Plate Squats
Unilateral RDLs
X-Band Walks
Glute Bridges
Ankle Mobility
Pull-ups

Deadlifts Vanilla Honeymoon Period:
45 x 7
135 x 3
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 3
235 x 1
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
425 x 2
425 x 2
435 x 1
445 x 1

Deadlifts Modified Honeymoon Period Volume @ 455 and more:
455 x 3
455 x 3
465 x 1
465 x 2
475 x 1

A bit of number crunching here. First off, 475 is 92% of my old relative max of 515. Since I do not know what I am capable of at the moment, it's safe to say that 475 is my new max as of right NOW.

Two, today's total workload was 17,430 lbs over a volume of 60 reps over 39 sets.
Last week's total workload was 18,320 lbs over a volume of 62 reps over 38 sets.

HOWEVER, 475 x 1 today was the game changer. I pulled this heavy single and grinded it out AFTER 16,955 lbs of previous Deadlifting workload lol… It was CRAZY.

I'm very happy with the workout. In such bad conditions as bloatage, dehydration and the inability to brace my core I performed very well. I'm happy.

I think I will go for one more week using Honeymoon Period then Coach Eric Troy will lead me down a new path.

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Old 07-14-2013, 12:26 PM   #82
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BACK & LEGS - Mesocycle 59 Week 3

Trained with Kanishk today who hit some huge numbers. Very cool!

I trained after 5 hours of sleep the day after Deadlifts. I was NOT sore, make no mistake: but damn I was tired and stiff!!! So tired omg..

Weighted Pull-ups:
+45 x 6
+45 x 5
+45 x 5
SP = R
SDT
Great work!

Reverse Lunges:
45 x 6 x 2

Front Squats Warm-ups:
45 x 5
135 x 5
185 x 3
185 x 3
225 x 2

Front Squats Work Sets:
225 x 5 x 2
I wanted some volume work…

Cable Rows:
170 x 5
180 x 4
180 x 4
180 x 4
Heavy stuff…

Dumbbell Rows:
80 x 13 x 5
Talk about VOLUME!!!!!

Bulgarian Split Squats:
40 x 6 x 2
I now know why Eric LOVES this exercise. I think I've had an epiphany.

Video:
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Old 07-14-2013, 01:18 PM   #83
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Solid work man.
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Old 07-14-2013, 01:31 PM   #84
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Quote:
Originally Posted by big_swede View Post
Solid work man.
Thank you
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Old 07-16-2013, 03:49 PM   #85
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WEIGHTED PULL-UPS, STEP-UPS & FRONT SQUATS - Mesocycle 59 Week 3

Heavy stuff…

Weighted Pull-ups:
+70 x 2
+90 x 1
+90 x 1
+80 x 2
+70 x 3
I love it!

Step-ups:
40 x 8 x 5
SP = R
SDT
I love doing step-ups before Front Squats…

Front Squats Warm-ups:
45 x 5
135 x 3
185 x 3
205 x 2
225 x 3

Front Squats Work Sets:
255 x 2
275 x 1, 0
275 x 1

I had to bail on the second rep there….I'm not used to training without chalk and additionally I just caved in at the bottom for some reason (probably wasn't focused as I should have been).

Great workout on the whole!

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Old 07-16-2013, 11:21 PM   #86
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Huge pullups effort hombre.
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Old 07-17-2013, 10:29 AM   #87
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Huge pullups effort hombre.
Thanks BTB
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Old 07-17-2013, 05:36 PM   #88
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BEACH BOY: OHP 175x1 155x5x2 PULL-UPS 40 CGBP 185x4 INCLINE DB 75x4 – Mesocycle 59 Week 3

Training from tonight…I tweaked my neck on the OHP and I hate it when this happens!

Overhead Press:
155 x 5
175 x 1
155 x 5
135 x 6 + 4 + 4 = 14 RP

Pull-ups:
BW x 10 x 4

Close Grip Bench Press:
175 x 6
185 x 4
185 x 3

Incline Dumbbell Bench Press:
75 x 4 x 2

Push-ups:
BW x 8

There was such little time left towards the end…

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Old 07-18-2013, 12:02 PM   #89
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There are two articles by Eric Troy, founder of Ground Up Strength that I want to share with y'all.

The first is about little tweaks for big lifts and it also covers some strongman stuff. You know all those articles about adding 50 lbs to your bench press in 4 easy steps? Stuff like that...stuff that sounds so cool but always fails to deliver? Yup! This is Eric being honest about tweaks and major overhauls in exercise technique. Have you ever wondered what simple things we trainees forget as we get stronger in the squat and deadlift? Well...this right here's something for you to think about:

Little Tweaks for Big Lifts


The second article is regarding my favorite lift: the Deadlift! Is the deadlift an anything goes lift? What about strongman training? Ever think that "old school" strongman works best? Check this out:

The Deadlift is an Anything-Goes Lift? Plus, Were the Old Time Strongmen Really Stronger?
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Old 07-20-2013, 05:56 PM   #90
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DEADLIFTS 475 x 2, 465 x 2 x 2, 455 x 3 x 2 - Mesocycle 59 Week 4

Went in feeling pretty blah but I was able to focus on pulling and breathing correctly.

Dynamic Warm-ups & Mobility Drills:
Unilateral RDLs
Glute Bridges
Ankle Mobility
X Band Walks
Front Plate Squats
Pull-ups

Deadlifts Vanilla Honeymoon Period:
45 x 7
135 x 3
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 3
235 x 1
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
425 x 2
425 x 2
435 x 1
445 x 1

Deadlifts Modified Honeymoon Period Volume Work:
455 x 3
455 x 3
465 x 2
465 x 2
475 x 2

Volume = 62 reps

Workload = 18370 lbs

This marks the end of Honeymoon Period. I'll be doing something new next week. The workload will mostly stay the same but there will be a bigger emphasis on the heavier sets now. Slowly the kiddy gloves have to come off and tolerance to heavy loads has to be built up.

I'm very pleased with this workout. Honeymoon Period has been difficult as hell and I've loved every minute of it!

Video:
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