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Old 06-22-2013, 06:22 PM   #41
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DEADLIFT Training - Mesocycle 58 Week 4

Went in feeling highly anxious and worried…

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

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

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

Oh I am SO happy with this!!!! 455 for a total volume of 7 reps and then 465 for a single! Very good work.

There are a couple of things I want to mention here. First, I have developed a bad habit of letting my hips drift back when I'm putting the bar down. This puts unwanted strain on my glutes, hamstrings and lower back. It just damages future sets. I was conscious of it today. Two, I am not sure how to describe this but one of the issues I've had coming back to my old weights is a profound sense of weakness in my mid-back. It may sound weird but there's just this void where there should be strength there's nothing. However, this past week I introduced Cable Rows and more importantly: Front Squats and I've found in terms of pure anecdotal evidence they've done a GREAT job. Today I felt really good.

There is a third point: I am so glad I wrote down Eric's cue on breathing. Tuck your chin in, take a deep breath into the core, brace the core then look up and PULL!!! It's all about bar to hips bar to hips bar to hips!!!!

Overhead Squats:
45 x 2

I almost dislocated both shoulders doing these…I think it's because I was just tight from all the gripping on the bar… I abandoned this plan lol..

Video:
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Old 06-23-2013, 04:20 AM   #42
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I want to make a note of this, for this coming week's last workout: I have the goal of doing 4 pressing exercises for 3 sets each.

OHP 155 x 3 x 3
Floor Press 175 x 5 x 3
Unilateral OHP 65 x 5
Banded Push-ups No. 3 x 8

I am debating between making this a giant set or dividing them up into 2 supersets… OHP & Floor Press and Unilateral OHP & Banded Push-ups.

But yeah…this is something I want to do and then at the end I'll probably do 3-4 sets of Bodyweight only Pull-ups.
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Old 06-23-2013, 05:27 AM   #43
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Solid deadlifting. Keep at it man
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Old 06-23-2013, 11:04 AM   #44
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Quote:
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Solid deadlifting. Keep at it man
Thank you, big guy
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Old 06-24-2013, 03:04 AM   #45
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WEIGHTED PULL-UPS, STEP-UPS, DUMBBELL ROWS & CABLE ROWS - Mesocycle 58 Week 4

Weekend training with Kanishk

Weighted Pull-ups:
+45 x 3 x 3
SDT Base

Step-ups:
40 x 5 x 5
SDT Base

Dumbbell Rows:
110 x 5 x 5
SDT Base

So I have 3 exercise for SDT Progression…today was setting the base and I know the volume is gonna blow up soon!

Cable Rows:
120 x 10
130 x 8
140 x 8
150 x 8
160 x 6

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Old 06-24-2013, 08:24 AM   #46
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I'm changing my plan for Wednesday's workout… I was going to do a pressing circuit but I've changed my mind.

I will be doing something low volume-ish for the most part. I have not thought this through so it is entirely subject to change.

OHP rest pause 11-15 reps with 155

Incline Bench Press rest pause 11-15 reps with 175

Pull-ups using bodyweight only 3 sets to failure

Flat Dumbbell Bench Press 2 sets of 8-10 reps

Banded Push-Ups 3 sets

V Bat Lat Pulldowns 1 set to failure or possibly 1 drop set
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Old 06-24-2013, 09:59 PM   #47
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Strong rowing man. Smash on.
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Old 06-25-2013, 04:17 AM   #48
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Quote:
Originally Posted by BendtheBar View Post
Strong rowing man. Smash on.
Thanks a lot!

Eric's got some new suggestions on rows for me... I'm still doing SDT for DB Rows, but I will be making some changes... from now on..

Weeks 1 -3:
Cable Rows: HEAVY triples
Dumbbell Rows: VOLUME work 10-15 reps per set

Weeks 4-5:
Dumbbell Rows: HEAVY triples
Cable Rows: VOLUME work 10-15 reps per set

and then repeat...overall volume will be undulating.
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Old 06-25-2013, 06:20 AM   #49
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Rough thoughts..

To get a BIG Deadlift the exercises ACTUALLY required are:

Deadlifts and or Deadlift Variations (more on this)
Heavy Back work - Pull-ups and Rows
Squat movement

Optional: Unilateral leg work and PC work

Deadlift Variations: Romanian Deadlifts, Rack Deadlifts, Snatch Grip Deadlifts, Deficit Deadlifts, Banded Deadlifts and Deadlifts Against Pins

This is just something I've been thinking about.

This is just my opinion and something I've realized from looking over all my workouts over the last 5 years from 2008.
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Old 06-25-2013, 04:05 PM   #50
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WEIGHTED PULL-UPS, FRONT SQUATS, DUMBBELL SWINGS, SHRUGS & OVERHEAD SHRUGS - Mesocycle 58 Week 4

Finally trained with Kartik!

Weighted Pull-ups:
+70 x 2
+80 x 2
+90 x 1
+90 x 1
Excellent and couldn't have asked for more!

Front Squats Warm-ups:
25 x 5
115 x 3
135 x 4
165 x 4
185 x 2
205 x 3

Front Squats Work Sets:
225 x 2
235 x 3
245 x 2
255 x 2
265 x 1
275 x 1
275 x 1
I am DAMN pleased with this. None of these were easy coming back after a 5 month layoff from all squatting. It was very nice and I decided to paused at the bottom of the last 275 x 1 for good measure just to seal the deal.

Dumbbell Swings:
65 x 12

Shrugs:
135 x 15 x 3

Overhead Shrugs:
115 x 4 x 3

Video:
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