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Old 10-06-2013, 01:22 PM   #141
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Chain Pullups Dips +45x8 +45x10 Jackknife Pikes Core Unilateral OHP Bicep Curls Neck - Mesocycle 62 Week 1

This is from last Wednesday….

Chain Pull-ups:
+45 x 8 x 4

Swiss Ball Jackknife Pikes:
BW x 8 x 3

Shrugs:
155 x 15 x 3

Unilateral Overhead Press:
70 x 5 x 3

Bicep Curls:
90 x 6

Chain Dips:
+45 x 10 x 2

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Old 10-06-2013, 01:29 PM   #142
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Deadlifts Deload Week 455x3 - Mesocycle 62 Week 2

This is from yesterday…

Deadlifts:
455 x 3

I'm super happy with this workout. I can't believe I got these 3 reps smoothly. Good things will come soon! Next week is a max-out week and then it's time for a slow build up a la 3x3 @ 75% of whatever I maxout at.

Build-up:
45 x 8
75 x 8
95 x 8
135 x 5
185 x 5
225 x 1
255 x 5
295 x 3
325 x 3
365 x 2
395 x 1
425 x 1

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Old 10-06-2013, 04:14 PM   #143
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Weighted Pull ups +45 Volume Block 19 reps - Mesocycle 62 Week 2

This is from Sunday. As I mentioned before, I am doing a 6 week cycle with this..
Weeks 1 - 3: Volume work @ +45
Weeks 4 - 5: heavy doubles and triples
Week 6: super heavy singles
repeat

So this was Week 1.

Weighted Pull-ups Volume Block @ 19 reps:
+45 x 5
+45 x 5
+45 x 4
+45 x 5
BW x 13

Damn good!

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Old 10-06-2013, 08:23 PM   #144
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Monster deadlifts. After that first 455 I thought you were done.
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Old 10-06-2013, 11:52 PM   #145
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Great work on the weighted pull ups.
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Old 10-07-2013, 12:14 PM   #146
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Quote:
Originally Posted by BendtheBar View Post
Monster deadlifts. After that first 455 I thought you were done.
haha thanks Steve

Quote:
Originally Posted by fenrisulfr View Post
Great work on the weighted pull ups.
Thanks dude! I'm excited for the heavy singles which will happen in a few weeks!
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Old 10-08-2013, 04:59 PM   #147
1Strength
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Points: 1,018, Level: 17 Points: 1,018, Level: 17 Points: 1,018, Level: 17
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Join Date: Jun 2013
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1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor
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Dumbbell Rows 120x5x5 HEAVY and Pistol Squats 20x5x5 30x2 paused - Mesocycle 62 Week 2

This is from today… Felt awesome at the end of this.

Dumbbell Rows HEAVY:
120 x 5 x 5

I could've gone upto 140 but I wanted to stick with the 5x5 layout this cycle. Next week I'll be back to volume work @ 85 I think for 13+ reps…

Pistol Squats:
20 x 5 x 5
30 x 2 paused

I simply love this exercise

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Old 10-08-2013, 07:24 PM   #148
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Originally Posted by 1Strength View Post

I simply love this exercise
Looks like a man maker.

Do you do a lot of writing for GUS?
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Old 10-09-2013, 02:06 AM   #149
1Strength
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Join Date: Jun 2013
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1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor1Strength is a dedicated contributor
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Quote:
Originally Posted by BendtheBar View Post
Looks like a man maker.

Do you do a lot of writing for GUS?
Thanks, Steve.

I have a blog on GUS actually: Click here for blog
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Old 10-09-2013, 03:20 AM   #150
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Solid training man, keep at it!
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