Beached Whale Chronicles

M16 W3 Squat Day

noreply@blogger.com (1Strength) — Tue, 29 Dec 2009 04:22:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 3
Squat Day

Beginning Thoughts:

This is last night's workout. Kanishk and I decided to hit the gym together. We also realized that over the last 4 months Kanishk has gone from weighing 265 lbs to 235 lbs @ 5'7. Kudos to him.

Workout:

Overhead Squats:
135 lbs x 3 reps
155 bs x 3 reps x 3 sets
Decent stuff. I almost lost the bar a couple of times but made quick recoveries.

Front Squats:
225 lbs x 7 reps
255 lbs x 2 reps x 2 sets
Several things to note here. For the past 3 weeks I have been training in the 225-275 lbs range for Front Squats when my max is 295. I've also managed to hit 295 just prior to this cycle and consistently for several weeks. However, this cannot be credited to my technique: I have none. I have been hitting these weights pure brute strength. And that is not good. Now, there are several things limiting me here: Firstly, I keeping squatting back when I should be squatting down. Secondly: the cross grip I use is bad because it gives me zero stability. The bar is always rolling off. SO, I am going to go back to the drawing board with this exercise, use MUCH lighter weights and work on pure technique over the next few weeks. I implemented this change after the workout on trying to use an olympic grip and I have a video of me doing that.

Back Squats:
295 lbs x 4 reps
295 lbs x 5 reps
315 lbs x 3 reps

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Front Squat Technique Work:
Practiced a whole bunch of short sets and reps using the clean grip. I had Kanishk's expert advice on all this which made the transition fairly easy. Next week onwards I am going to hit a weight between 155 and 185 and really get my form down 100%.

Zercher Squats:
185 lbs x 3 reps
205 lbs x 3 reps
225 lbs x 3 reps
255 lbs x 3 reps
295 lbs x 1 rep
I have never done this exercise and we only did it because Kanishk was hell bent on trying it out. I have no idea if my form was right or if the bar was at the right spot. If someone could point that out for me it would be swell

Videos:

Overhead Squats, Front Squats, Back Squats, Front Squat Technique Training and Zercher Squats:

Overall Impression:

Diet has been spot on

M16 W3 Press Day

noreply@blogger.com (1Strength) — Fri, 25 Dec 2009 22:08:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 3
Press Day

Beginning Thoughts:

This is today's workout.

Workout:

Standing Unilateral Overhead Press:
66 lbs x 5 reps
70.4 lbs x 5 reps
70.4 lbs x 5 reps
74.8 lbs x 3 reps
79.2 lbs x 1 rep
57.2 lbs x 10 reps
I am pretty pleased with myself. Got all of these on video...

Chest Supported Rows:
180 lbs x 3 reps x 2 sets
190 lbs x 3 reps

Pull-ups:
BW x 6 reps
BW x 9 reps
BW x 10 reps
Total Reps = 25

High Cable Rows:
75 kgs x 10 reps x 3 sets

Renegade Rows:
18 kgs x 7 reps x 3 sets

Reverse Wrist Curls:
Some weight x 15 reps x 7 sets with 30 seconds rest in between

Videos:

Unilateral Shoulder Press and Chest Supported Rows:

Overall Impression:

My diet has been spot on today.

M16 W3 Deadlift Day

noreply@blogger.com (1Strength) — Thu, 24 Dec 2009 18:14:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 3
Deadlift Day

Beginning Thoughts:

I was in no mood to go train...

Workout:

Deadlifts:
425 lbs x 1 rep x 3 minisets
405 lbs x 1 rep x 5 minisets
425 lbs x 1 rep x 3 minisets
Ok several things to note here. Firstly, I need to desperately eat better. All I had eaten from 8:00 am till 5:00 pm was 500 grams of chicken and 2 scoops of whey. Secondly, I definitely overestimated my abilities here. I was supposed to take my 3RM and knock out 2 clusters of 5 reps each. However, I have never done clusters on Deadlifts before and they whooped my ass. Next time I am going to take 415 and stick to the plan. Lastly, this is a battle of the mind. You have to mentally go through the set.

Side Plank Rows:
Black Band x 30 seconds x 3 sets
Black Band + White Band x 30 seconds x 3 sets

Videos:

Deadlifts:

Overall Impression:

Initially I was pretty disappointed with myself regarding this workout. But then I decided to take this as a learning experience. I've never done clusters before and this gives me something to work towards in the near future.

M16 W2 Pistol Squat Day

noreply@blogger.com (1Strength) — Tue, 22 Dec 2009 18:32:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 2
Pistol Squat Day

Beginning Thoughts:

Eating too much ****....I might end up putting on a lot of fat if I'm not careful or if I haven't already. I had a Pizza for the first time in 4 months and I followed that with 2 burgers and a ****load of coke. Awesome.

Workout:

Pistol Squats:
3 + 3 + 3 + = 12 reps
MUCH better form than last week.

Pull-ups:
(BW + 20 lbs x 2 reps x 5 minisets) x 4 sets
Total Reps = 40
This destroyed me. I wasn't gonna do my 4th set but I decided to anyway. I got Cluster Set #4 on record.

Pallof Press:
17.5 kgs x 12 reps
20.0 kgs x 12 reps
22.5 kgs x 12 reps
25.0 kgs x 12 reps

Videos:

Pistol Squats & Pull-ups:

Overall Impression:

I'm gonna eat better tomorrow.

M16 W2 Squat Day

noreply@blogger.com (1Strength) — Mon, 21 Dec 2009 18:59:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 2
Squat Day

Beginning Thoughts:

So I arrived at 5 am today. I slept a lot on the plane...

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 4 reps, FAIL on 5th

Front Squats:
225 lbs x 5 reps
255 lbs x 4 reps
265 lbs x 3 reps
Tried to focus on form.

Back Squats:
295 lbs x 5 reps
315 lbs x 5 reps
345 lbs x 1 rep
365 lbs x FAIL because spotter helped my wrists
My goal next week is to get 315x5. That would be AWESOME!

Barbell Static Holds for Grip Work:
295 lbs x 10 seconds Over/Over Grip
205 lbs x 15 seconds x 3 sets Hook Grip

Weird Ab Exercise:
This exercise is damn hard to do on a Smith Machine. I just did some static holds.

Videos:

Overhead Squats, Front Squats and Back Squats:

Overall Impression:

I had a Pizza today. First time in 4 months. My replacement for Tacos I guess....

M16 W2 Press Day

noreply@blogger.com (1Strength) — Sat, 19 Dec 2009 15:49:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 2
Press Day

Beginning Thoughts:

This is yesterday's workout. I leave for Bombay in 20 minutes so I'm gonna me this quick...

Workout:

Incline Close Grip Crazy Bell Bench Press:
155 lbs x 5 reps
175 lbs x 3 reps
195 lbs x 2 reps
215 lbs x FAIL
185 lbs x 2 reps
This was super hard lol...

Dumbbell Rows:
120 lbs x 3 reps x 5 sets

Pull-ups:
BW x 8 reps x 3 sets
Definitely a PR...

Cable Rows:
170 lbs x 10 reps x 3 sets

Weird Ab Exercise:
80 lbs x 6 reps x 3 sets

Videos:

Press, Rows and Abs:

Overall Impression:

Time to go...

M16 W2 Deadlift Day

noreply@blogger.com (1Strength) — Fri, 18 Dec 2009 09:13:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 2
Deadlift Day

Beginning Thoughts:

I am finally done with exams. I leave for my hometown Bombay, India come Saturday afternoon. I am not looking forward to spending 20 hours on a freaking plane....I will workout tomorrow (Friday) and then I'll be gone for 2 days that it takes to travel to India. Then once I am home I'll be back online as regularly as always.

Workout:

Deadlifts:
415 lbs x 3 reps
455 lbs x 1 rep
475 lbs x 1 rep
455 lbs x 1 rep
I was supposed to do 3 singles. This is the last week of the Singles Training. Next week I begin clusters.

Videos:

Deadlifts:

Overall Impression:

Diet has been super-gay during these exam weeks. I think I've gained 5 pounds just from eating tacos every night.

One of the cuisines which I really miss when I am home in Bombay is Mexican food. Otherwise, I'm all set to go

I hope everyone's had a good week. Friday is almost here and so is the weekend!

M16 W1 Pistol Squat Day

noreply@blogger.com (1Strength) — Tue, 15 Dec 2009 14:42:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 1
Pistol Squat Day

Beginning Thoughts:

This is last night's workout...

Workout:

Pistol Squats:
7 + 4 = 11 reps
Decided to cut this short today. I wasn't feeling it and my legs were too sore for me to control my form properly.

Pull-ups:
(BW + 20 lbs x 2 reps x 5 minisets) x 3 sets
Total Reps = 30
Decided to do a cluster set for this today. I got all 3 sets on video...

Dumbbell Rows:
120 lbs x 4 reps
120 lbs x 2 reps x 3 sets
I absolutely hate it when my calluses hurt like this. It makes lifting VERY hard.

Unilateral Lat Pulldowns:
60 lbs x 8 reps x 3 sets

Lying Dragon Flags:
BW x 7 reps x 3 sets.

Videos:

Pistol Squats & Pull-ups:

Overall Impression:

Nothing special to think about. I need my calluses to heal because they're beginning to really piss me off!

M16 W1 Squat Day

noreply@blogger.com (1Strength) — Mon, 14 Dec 2009 07:36:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 1
Squat Day

Beginning Thoughts:

I am going to be starting the 4 squat workout this Mesocycle. I dunno how long I will run it but I am going to gradually get into it. This session involved only 3 squat variations but come next week I will add in the 4th variant.

Workout:

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
175 lbs x FAIL
I am just getting back to doing this exercise. It wreaks havoc on my shoulders and whenever I start doing this exercise after a big layoff (in this case a month or two), I need to relearn it in terms of hand placement. As you can see in the video, my sets with 135 and 145 lbs were kinda shoddy but my form was spot on with 155. Thats because through trial and error I finally found the sweet spot for my grip on the bar come 155 lbs. Too bad I lost it and failed at 175 though.

Front Squats:
225 lbs x 5 reps
255 lbs x 3 reps
275 lbs x FAIL
275 lbs x 1, FAIL
I am in a dilemma about this exercise. I tried using the clean grip with wrist straps (coz I lack wrist flexibility) but it feels extremely unstable on my shoulders. With all my shoulder injuries, this grip makes me feel like I am ripping my shoulders out and I don't know how to hold the bar in place. If I use that gay ass cross grip, I end up making the bar roll forwards as what happened with 275 lbs. Also, the safety bars distract me for some reason because they make me want to touch them on every rep. I've spent so much time doing Anderson Front Squats that regular front squats baffle me at times!

Back Squats:
275 lbs x 5 reps
305 lbs x 3 reps
335 lbs x 1 rep

Farmers Walks:
110 lbs x 2 trips x 3 sets
120 lbs x 2 trips
Finally moved up to the heaviest dumbbells in my gym (which isn't saying much).

Pallof Press:
37.5 lbs x 12 reps
42.5 lbs x 12 reps
47.5 lbs x 12 reps

Videos:

Overhead Squats, Front Squats, Back Squats and Farmers Walks:

Also, here is my boy Paul who doesn't believe in Pre workout nutrition who almost got killed doing Full Clean and Presses with 205 lbs:

Overall Impression:

Decent workout...Time to get back to studying. Tomorrow is going to be Pistol Squat Day.

I hope everyone had a fun weekend! Thanks for reading!

M16 W1 Press Day

noreply@blogger.com (1Strength) — Sun, 13 Dec 2009 18:01:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 1
Press Day

Beginning Thoughts:

This is Friday's workout. Tonight I'm gonna go do Squats...

Workout:

Military Press:
175 lbs x 1 rep (95%)
185 lbs x 1 rep (100%)
185 lbs x 1 rep (100%)
175 lbs x 2 reps (95%)
155 lbs x 5 reps (83%)
I weighed in at 190 lbs that morning. I am pretty pleased with this workout. The Press was definitely hard and 185 was a bit of a grinder but I think all this cross-training of bench and dips have definitely helped me.

Dumbbell Rows:
120 lbs x 3 reps x 3 sets
My calluses were hurting a lot after Deadlifts on Thursday and I've ripped some flesh off my palms. So it was very painful to do this exercise which is why I cut it a bit short. I need to figure out what to do about this problem I have with my calluses.

Wide Grip Pull-ups:
BW x 5 reps x 5 sets

Cable Rows:
170 lbs x 10 reps x 3 sets

Lat Pulldown Crunches:
80 lbs x 10 reps x 2 sets

Videos:

My Military Presses:

My boy Conner Wilson hit a 715 Box Squat @ 18 years of age:

Overall Impression:

I'm done with 2 finals and I have 2 left: Wednesday and Thursday. After that I am a free bird lol...

I hope everyone's having a good weekend.

I went and saw Invictus last night. What an awesome movie. "I am the master of my fate. I am the captain of my soul."

M16 W1 Deadlift Day

noreply@blogger.com (1Strength) — Fri, 11 Dec 2009 20:32:00 +0000

Fall 2009 Training
Mesocycle 16 - Week 1
Deadlift Day

Beginning Thoughts:

I went in last night got this workout in....I have finals going on this week and the next and I had just consumed 4 scoops of protein and 2 chicken breasts over the course of the whole day before I hit this workout.

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
455 lbs x 1 rep (100%)
425 lbs x 2 reps (93%)
I was supposed to get in 9 Singles but I slept in such a weird position my upper trap was hurting and in extreme pain and my form went to ****....I applied some tiger balm at night but it's still hurting today though the pain has subsided considerably.

Weird Ab Exercise:
BW x 6 reps x 3 sets

Pallof Press:
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps
47.5 lbs x 12 reps

Videos:

Deadlifts and Core Training:

Overall Impression:

My diet has gone to **** recently but I am making changes. And I hope my trap heals up. I hate it when I get these tweaks...and I got it while sleeping!

M15 W4 Pistol Squat Day

noreply@blogger.com (1Strength) — Wed, 09 Dec 2009 18:58:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 4
Pistol Squat Day

Beginning Thoughts:

Went in on Tuesday again....

Workout:

Pistol Squats:
7 + 7 + 7 = 21 reps
My form went to complete **** come the 3rd set. I was pretty pissed off about this.

Pull-ups:
BW x 3 reps x 3 sets
BW + 20 lbs x 3 reps
BW + 35 lbs x 3 reps
BW + 50 lbs x 2 reps x 2 sets
BW + 40 lbs x 1 rep
Total Reps = 20
Decent session.

Banded Bench Press:
Orange short band x 10 reps x 2 sets
A friend of mine bought these bands so I thought I'd be the first to break them in

Renegade Rows:
50 lbs x 7 reps x 3 sets

Alternating 1 Arm 1 Leg Front Planks:
BW x 60 seconds x 3 sets
I got this one video.

Videos:

Pistol Squats, Pull-ups and Core Training:

Overall Impression:

I hope everyone's having a good week. Thanks for reading!

M15 W4 Squat Day

noreply@blogger.com (1Strength) — Mon, 07 Dec 2009 15:41:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 4
Squat Day

Beginning Thoughts:

This is last night's workout. I have such a love-hate relationship with the Front Squat. I love FS and it hates me

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
285 lbs x 1 rep
295 lbs x FAIL
295 lbs x 1 rep
Oh man....This destroyed me. The bar rolled forward in 295 on the ascent and I had to dump it. I got the weight on my second attempt though.

Front Squat Cluster Sets:
(225 lbs x 1 rep x 4 minisets) x 1 set
(225 lbs x 2 reps x 4 minisets) x 1 set
Did 2 sets here. Tired the **** outta me. If anyone is wondering: you do clusters by choosing a weight, doing some reps, resting for 20 seconds, doing some more reps, rest for 20 seconds and then do some more reps, etc. I have these two sets on video but I warn you that they are VERY boring because of all the waiting around I did.

Cable Pull-throughs:
90 lbs x 10 reps x 3 sets

Farmers Walks:
110 lbs x 2 trips x 3 sets

Jackknife Pikes on a Swiss Ball:
BW x 7 reps x 2 sets

Videos:

Front Squats, Cluster Sets, Pull-throughs, Farmers Walks and Jackknife Pikes on a Swiss Ball. WARNING: VERY LONG!:

Overall Impression:

The workout was pretty decent. I am happy with 295 on the Front Squats. The Cluster Sets were really difficult (mentally) to go through.

M15 W4 Press Day

noreply@blogger.com (1Strength) — Sat, 05 Dec 2009 21:56:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 4
Press Day

Beginning Thoughts:

This is yesterday's workout.

Workout:

Crazy Plate Bench Press:
185 lbs x 3 reps x 2 sets
205 lbs x 2 reps
210 lbs x 1 rep
215 lbs x 1 rep
185 lbs x 5 reps
My friend Paul managed to hit 300 on this. We had the 25 lbs plate suspended from the Blue bands.

Dumbbell Rows:
120 lbs x 4 reps x 2 sets
120 lbs x 6 reps x 2 sets

High Cable Rows:
160 lbs x 10 reps x 3 sets

Banded Shrugs:
Blue x 15 reps x 3 sets

Cable Wood Chops:
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps

Videos:

Crazy Plate Bench Press:

My boy Paul hitting 300x1:

Overall Impression:

Gonna take today off and then hit Squats on Sunday and Pistols and Monday.. Exams start from next week so I need to put my nose to the grindstone now.

M15 W4 Deadlift Day

noreply@blogger.com (1Strength) — Fri, 04 Dec 2009 06:56:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 4
Deadlift Day

Beginning Thoughts:

I have had a very relaxing week. Next week exams begin and all hell will boil over.

It's also bitterly cold here in San Antonio. It's been in the low 40s all week and I hate this weather. One of the reasons why I chose Trinity University was so I could enjoy the warm weather.

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
I got 1 more rep than last week with 455 and I think my form improved as well. I am looking forward to next week when I am supposed to do 9 singles again.

Weird Ab Exercise:
BW x 5 reps x 3 sets

Ab Roller:
BW x 10 reps x 3 sets

Videos:

Deadlifts and Core Training:

Overall Impression:

I hope everyone's having a good week! Thanks for reading.

The weather forecast says tomorrow is gonna be snow day. *shiver*

M15 W3 Pistol Squat Day

noreply@blogger.com (1Strength) — Wed, 02 Dec 2009 14:58:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 3
Pistol Squat Day

Beginning Thoughts:

I was not supposed to workout yesterday because I usually take 2 days off before Deadlifts. But, I decided to go in because this November has been terrible for me in terms of training frequency. I've been skipping my workouts like none other. So I figure with all the down time I can handle a wee bit more frequency for one week.

Workout:

Pistol Squats:
6 + 6 + 9 = 21 reps
I really tried to focus on keeping my leg suspended (the leg I am not squatting on, ofcourse).

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 20 lbs x 3 reps
Total Reps = 15

Weird Ab Exercise:
BW x 4 reps x 3 sets

Side Plank Rows:
22.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds

Videos:

Pistol Squats, Pull-ups, Weird Ab Exercise and Side Plank Rows:

Overall Impression:

I hope everyone's having a good week so far. Thanks for reading!

M15 W3 Squat Day

noreply@blogger.com (1Strength) — Sun, 29 Nov 2009 09:17:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 3
Squat Day

Beginning Thoughts:

I cannot believe the weekend is almost over. It literally flew by. Come next week I am going to be cramming for finals...****ing terrible.

So, I had to skip yesterday's planned Press Day so I merged the two workouts together today.

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
315 lbs x Choke
So...I did my 3 sets with 275 which much better control than last time (I'm pretty pleased with that) but when I took the 315, I just couldn't do it. The bar was up against my throat and it literally choked me. I just stood with the bar for like 15 seconds, got extremely light headed and dizzy, saw some sparks and thought I was about to faint and I racked the weight immediately because I started learning backward. This has never happened to me before. Really miserable feeling. I am just waiting to break the 315 barrier lol....Only a matter of time, though. I am sure of it.

Dumbbell Rows:
125 lbs x 3 reps x 3 sets
125 lbs x 6 reps <<-- used straps
I saw 125 lbs DB's and I just had to jump on this. Hahah...

High Cable Rows:
160 lbs x 10 reps x 2 sets
190 lbs x 5 reps
175 lbs x 8 reps
I used this new bar which I've never come across before and I wanted to experiment it with it for a bit. It was awesome.

Farmers Walks:
105 lbs x 1 trip x 6 sets
I was toasted after this. I got 2 clips of this in my video.

Videos:

Front Squats, Dumbbell Rows and Farmers Walks:

Overall Impression:

My next workout will be on Monday night (unless something unexpected turns up). I need to focus more on diet.

I hope y'all had a happy thanksgiving. Good luck for the new week, everyone and thanks for reading!

M15 W3 Deadlift Day

noreply@blogger.com (1Strength) — Thu, 26 Nov 2009 23:02:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 3
Deadlift Day

Beginning Thoughts:

Happy Thanksgiving everyone.

I am in Dallas celebrating Thanksgiving with some friends. We decided to hit the gym today early in the morning. I hadn't eaten anything all I was sipping on during my workout was 2 scoops of whey and 2 scoops of dextrose.

As I mentioned last week, this week is gonna mark the first of a small singles cycle. If you need any info on singles training, please give this a read: The Singles Scene by Eric Troy and Joe Weir.

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
435 lbs x 1 rep (96%)
415 lbs x 1 rep (91%)
415 lbs x 3 reps (91%)
I got carried away by the last set...I didn't go quite to failure though. My calluses got ripped out in 435 and I lost all drive so I got frustrated with this weight and decided to crank out 3 reps.

Renegade Rows:
35 lbs x 7 reps
45 lbs x 7 reps x 2 sets

Pallof Press:
42.5 lbs x 12 reps x 3 sets

Cable Wood Chops:
35 lbs x 12 reps x 2 sets

Videos:

Deadlifts and Core Training:

Overall Impression:

I haven't been as consistent as I would like to be this month of November. Hopefully things will improve down the line.

I hope everyone's having a great Thanksgiving! Thank you for reading, guys & gals!

M15 W2 Press Day

noreply@blogger.com (1Strength) — Mon, 23 Nov 2009 14:55:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 2
Press Day

Beginning Thoughts:

I was supposed to do Military Presses today but I wasn't feeling it.

Workout:

Dips:
BW x 5 reps
BW + 10 lbs x 5 reps
BW + 20 lbs x 5 reps
BW + 30 lbs x 5 reps
BW + 40 lbs x 5 reps
BW + 50 lbs x 3 reps

Dumbbell Rows:
120 lbs x 3 reps x 3 sets
120 lbs x 5 reps
I went all out on that last set..

High Cable Rows:
160 lbs x 9 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets

Videos:

Press and Rows:

My boy Paul doing Military Press and Rows:

Overall Impression:

Good workout. I cannot wait for Thanksgiving. This semester has gone by so fast. Very soon it's gonna be May and I'll be graduating college.

M15 W2 Squat Day

noreply@blogger.com (1Strength) — Sun, 22 Nov 2009 16:42:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 2
Squat Day

Beginning Thoughts:

So...it's been 5 days since my last journal update. Last week was one of the worst weeks of my life. I was swamped with school work and I didn't get more than 3 hours of sleep each night.

I am going to be starting a new singles cycle for Deadlifts (more on that later) come next Thursday so this week's Deadlift workout was going to be very light. Since I hadn't been sleeping well (or at all) I decided to skip it. I went in yesterday and did a squat session though. Today's gonna be a press day and tomorrow I'll focus on pistol squats. Thats the plan so far.

If any of y'all are interested, my next Deadlift cycle of singles can be found out here: The Singles Scene. I will be starting this come next Thursday (on Thanksgiving Day).

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
295 lbs x 1 rep
Decent work.

SSB Squats:
335 lbs x 3 reps x 3 sets
This felt SOOO heavy..

Unilateral RDLs:
40 lbs x 5 reps x 2 sets

Farmers Walks:
105 lbs x 2 trips x 3 sets
Each trip is 25 feet. So each set was 50 feet. And 3 sets made it 150 feet total. I am underestimating these values though.

Weird Ab Exercise:
BW x 6 reps x 2 sets
I really need to come up with a name for this exercise.

Videos:

Unlike last week, I did NOT forget my camera. Here's my squat session:

Overall Impression:

I am eating right and sleeping well for the last 3 days. I did eat decently inspite of having a terrible week though.

I hope y'all are having a good weekend. Thanks for reading!

M15 W1 Squat Day

noreply@blogger.com (1Strength) — Mon, 16 Nov 2009 06:47:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 1
Squat Day

Beginning Thoughts:

I am kinda overwhelmed with school work....

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets

SSB Squats:
295 lbs x 3 reps
335 lbs x 1 rep
295 lbs x 3 reps x 3 sets
365 lbs x 1 rep
Getting into it...

Unilateral RDLs:
40 lbs x 5 reps x 2 sets

Farmers Walks:
105 lbs x 2 trips x 2 sets

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets

Videos:

Forgot my camera...Really stupid of me.

Overall Impression:

I am beginning to like squatting again so thats good.

Have a good week ahead, everyone

M15 W1 Press Day

noreply@blogger.com (1Strength) — Sun, 15 Nov 2009 17:34:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 1
Press Day

Beginning Thoughts:

SI have decided to alternate Military Press and Bench Press from here on out. This week I started it off with Bench Press. Next week I will do Military Press and so on and so forth. I am keeping a simple linear progression scheme of 5x3 and my base weights for Bench is gonna be 185 and for Military is gonna be 160. After 5x3, I plan on hitting one or two slightly heavier sets just for kicks.

Workout:

Bench Press:
185 lbs x 3 reps x 5 sets
225 lbs x 1 rep

Dumbbell Rows:
120 lbs x 2 reps x 3 sets

High Cable Rows:
160 lbs x 8 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets

Videos:

Press and Rows:

My boy Didier hit a 365 Deadlift which is a new PR @ 140 lbs BW:

Overall Impression:

I am swamped with school work this week. I have 3 exams in a row from Tuesday - Thursday. So I am gonna be missing my Pistol Squat workout but I will hit the gym tonight for Squat Day.

I hope everyone's had a good weekend so far and thanks for reading!

M15 W1 Deadlift Day

noreply@blogger.com (1Strength) — Fri, 13 Nov 2009 15:31:00 +0000

Fall 2009 Training
Mesocycle 15 - Week 1
Deadlift Day

Beginning Thoughts:

This week has been hellish for my school-wise. I managed to only get one sandwich in yesterday before this workout.

Workout:

Deadlifts:
405 lbs x 3 reps
415 lbs x 3 reps
425 lbs x 3 reps
435 lbs x 1 rep
455 lbs x 1 rep

Weird Ab Exercise:
BW x 4 reps x 4 sets

Videos:

Deadlifts:

Overall Impression:

Good session. I ate like a pig after this workout though...Taco C all the way lol....

M14 W4 Pistol Squat Day

noreply@blogger.com (1Strength) — Tue, 10 Nov 2009 05:47:00 +0000

Fall 2009 Training
Mesocycle 14 - Week 4
Pistol Squat Day

Beginning Thoughts:

I have never been this sore...My thighs are hurting like none other.

Workout:

Pistol Squats:
3 + 3 + 3 = 9 reps
Difficult as hell

Pull-ups:
BW x 5 reps x 3 sets
BW + 20 lbs x 5 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 2 reps
Total Reps = 25

Barbell Rows:
165 lbs x 3 reps x 3 sets

Cable Rows:
160 lbs x 5 reps
180 lbs x 5 reps
200 lbs x 5 reps
220 lbs x 5 reps
This was really really hard and 220 was almost impossible.

Videos:

Forgot my camera.

Overall Impression:

Time to rest up.

M14 W4 Squat Day

noreply@blogger.com (1Strength) — Mon, 09 Nov 2009 07:13:00 +0000

Fall 2009 Training
Mesocycle 14 - Week 4
Squat Day

Beginning Thoughts:

I skipped Press Day yesterday...so I'm gonna throw in my rows tomorrow. Diet has been pretty solid these last few days.

Workout:

Overhead Squats:
155 lbs x 3 reps
165 lbs x 1 rep
165 lbs x 1 rep
175 lbs x 1 rep

Back Squats:
300 lbs x 3 reps x 3 sets
315 lbs x 3 reps
275 lbs x 5 reps

Front Box Squats:
225 lbs x 4 reps
255 lbs x 1 rep
275 lbs x 1 rep

Farmers Walks:
105 lbs x 2 trips x 2 sets

Lat Pulldown Crunches:
100 lbs x 6 reps x 2 sets

Pallof Press:
47.5 lbs x 12 reps x 2 sets

Videos:

All Squats:

Overall Impression:

I am falling into love with Squats again. Yay!!!