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2011: Deadlifts, Grip and Presses
http://exrx.net/forum/viewtopic.php?f=3&t=8423
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Author:  _Wolf_ [ Sat Nov 19, 2011 11:07 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

PRESS Training - Mesocycle 39 Week 2

This is from last week..

Overhead Press:
155 x 6
155 x 6
185 x 1
145 x 5
Great work! Got my old 1RM back.

Dumbbell Rows:
140 x 6
140 x 7
110 x 8
110 x 9

Video:
http://www.youtube.com/watch?v=Xhfvnd8qMEQ

Author:  _Wolf_ [ Sat Nov 19, 2011 11:14 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

DEADLIFT Training - Mesocycle 39 Week 3

This is from last night. I was really unmotivated to go train and I had some massive stomach issues. Meh…didn't go in feeling great at all the workout shows. I was off my groove on Deadlifts from the very beginning but it kinda made itself right later on..

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 1
Slow

Deficit Deadlifts:
435 x 3
435 x 2
455 x 1
425 x 3
385 x 5
OMG…killed me

Thoracic Extensions, etc:
Various Thoracic Mobility Drills

Video:
http://www.youtube.com/watch?v=waxDgBjtD0w

Author:  _Wolf_ [ Tue Nov 22, 2011 2:48 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

SQUAT Training - Mesocycle 39 Week 3

This happened a few hours ago..

Front Squats:
275 x 4
275 x 4
315 x 0
315 x crazy blackout at the top
315 x 1
255 x 4
185 x 10
I didn't breathe correctly or something and I failed the 315 bad on the second attempt - total blackout at the top. But, I took a 15 minute break and came back for it.

Cable Pullthroughs aka The P**nstar Maker:
130 x 12 x 4

Russian Twists:
35 x 7 x 2

Video:
http://www.youtube.com/watch?v=MjOPvwmz2Dc

Author:  _Wolf_ [ Wed Nov 23, 2011 11:35 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

POSTERIOR CHAIN & PRESS Training - Mesocycle 39 Week 3

This happened last night..

Suitcase Deadlifts:
155 x 6
155 x 5
165 x 5
I'm happy

Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4 «- Left arm
70 x 2, 2 «- Right arm
Right arm is weak

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 2

Pistol Squats:
20 x 5
slow, easy and paused

Breathing Exercise:
Cardio
Supine Bridge
Front Planks

Video:
http://www.youtube.com/watch?v=ZSEu2bIdh4w

Author:  _Wolf_ [ Fri Nov 25, 2011 9:26 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

I've fallen ill. I'm not sure how or why but in the last 24 hours my health has gone from fine to absolute $h1t. I have a fever + cough + cold.

It's gonna be a couple of days before I'm back on my feet. I'm gonna be resting till then.

Author:  _Wolf_ [ Sun Nov 27, 2011 10:31 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

ROW MEDLEY Training - Mesocycle 39 Week 4

My illness has left (I think)…so I trained today. Still got a little bit of a cough left though.

Well, I went in and did my Row workout today. Deadlifts for this week have been skipped.

Dumbbell Rows:
140 x 5
140 x 5
140 x 5
110 x 8
Good stuff

Cable Rows:
120 x 8 x 3

Inverted Rows with Feet Elevated:
BW x 12 x 2
Still gotta work out the angle…I need to set the bar lower next time..

Banded Push-ups:
EFTS Black Band x 20 x 2

Facepulls:
75 x 20

Breathing Drill:
Cardio for 2 minutes @ 15.2 speed
60 second glute bridge
60 second front plank

Video:
http://www.youtube.com/watch?v=7Fku8f09M-Q

Author:  _Wolf_ [ Sat Dec 03, 2011 12:04 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

SQUAT Training - Mesocycle 39 Week 4

This is from last week…Tuesday. I was very much so under the weather and I had just recovered from my fever. The cough and cold were still there.

Front Squats:
275 x 1
295 x 1
315 x 1
275 x 2
275 x 2
185 x 10

Cable Pullthroughs:
130 x 12 x 4

Video:
http://www.youtube.com/watch?v=ZsUV1NjUmoQ

Author:  _Wolf_ [ Sat Dec 03, 2011 12:27 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

DEADLIFT Training - Mesocycle 40 Week 1

This went down a few hours ago. I'm still feeling under the weather. The fever and cold have gone away but I do have a lingering cough and I don't think it's gonna go anytime soon. I've been off the antibiotics for 4 days now and I've been eating well. So I decided to go in and train today.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 1
I was being cautious but it went better than I expected.

Deficit Deadlifts:
435 x 3
455 x 2
465 x 1
435 x 3
455 x 1
385 x 5
That last 455x1 may seem out of place..but with the 465 single I pulled which is 10 lbs more than last time and the 435x3 after that (another 10 lbs more than last time), I figured why not? And with the 385 I just wanted to do a backoff set and I ditched the straps. My hands hurt. A lot.

Video:
http://www.youtube.com/watch?v=YiCCG6slNR4

Author:  _Wolf_ [ Sun Dec 04, 2011 10:14 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

SQUAT Training - Mesocycle 40 Week 1

This is from today….

Back Squats:
295 x 3 @ 90%
325 x 1 @ 100%
315 x 1 @ 97%
The last time I did Back Squats was in January 2010. They felt terrible on my shoulders. I think it will take me 2-3 more times of doing these before I feel comfortable.

Step-Ups:
45 x 6
95 x 6
75 x 6
75 x 6
Eric has been telling me to do Step-Ups for ages but this is the first time I've actually done them. Killer. I still need to get my form down right: not using the other leg to push off, etc…

Core Work:
Front Planks @ BW x 60 seconds
Cable Woodchops @ 50 lbs x 15 reps
Front Plate Squats @ 25 lbs x 10 reps
Side Dumbbell Squats @ 10 lbs x 7 reps

Video:
http://www.youtube.com/watch?v=I1XfY4Si2y8

Author:  _Wolf_ [ Wed Dec 07, 2011 2:45 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

POSTERIOR CHAIN Training - Mesocycle 40 Week 1

This is from Tuesday night…

Romanian Deadlifts without locking out:
275 x 8
275 x 8
275 x 7
275 x 7
Did not lock out at the top for back endurance…

Dumbbell Rows:
140 x 5
140 x 5
Killed me

Cable Rows:
130 x 9

Video:
http://www.youtube.com/watch?v=J1mPbR450X8

Author:  _Wolf_ [ Wed Dec 07, 2011 2:56 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

LEFT OVER Training - Mesocycle 40 Week 1

This is from tonight… I had this gnawing feeling that my hip mobility has deteriorated…so I want to focus on Overhead Squats for 2-3 sessions in total (thats all my shoulders can handle for now and I don't want to do them so often - this is just to make sure I'm not worsening). I will be doing Banded Push-ups and either rows or pull-ups.

Overhead Squats:
135 x 3
135 x 3
135 x 3
155 x 1
If you watch the videos you will see how it takes me a while to get used to this exercise again. But, I get it done.

Banded Push-ups:
EliteFTS Black Band x 10
APT #2 x 10
EliteFTS Black Band + APT #2 x 10
APT #2 x 12

Head Supported Rows:
35 x 12
45 x 12
55 x 12

Video:
http://www.youtube.com/watch?v=n5MMvuSEkWg

Author:  _Wolf_ [ Sat Dec 10, 2011 2:56 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

DEADLIFT Training - Mesocycle 40 Week 2

This is from today. I took an unexpected 2 hour nap before my workout…which explains why even 135 felt heavy.. Weird.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
Very sluggish

Deadlift Work Sets:
475 x 2
500 x 1
485 x 1
495 x 1
455 x 3
475 x 1
385 x 7
Awesome….

Video:
http://www.youtube.com/watch?v=5KZne61ngJE

Author:  _Wolf_ [ Sun Dec 11, 2011 9:44 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

SQUAT Training - Mesocycle 40 Week 2

This is today's training…

Front Squats:
275 x 2
275 x 2
285 x 1
Decent….Tired and beat up - especially since I did not eat much.

Step-Ups:
45 x 6
45 x 6
45 x 6
45 x 6
Good God this exercise is way too difficult.

Video:
http://www.youtube.com/watch?v=1jTTCvRKrzA

Author:  _Wolf_ [ Tue Dec 13, 2011 8:35 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

POSTERIOR CHAIN Training - Mesocycle 40 Week 2

This is from last night..

Romanian Deadlifts:
275 x 8
275 x 8
295 x 7
295 x 7
SP - W
Gonna work on reps and quality next workout…

Cable Rows:
140 x 6
140 x 6
140 x 6

Barbell Rows:
195 x 4 + 2
195 x 7

Video:
http://www.youtube.com/watch?v=Bsr_lYaLscE

Author:  _Wolf_ [ Thu Dec 15, 2011 1:25 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

LEFT OVER Training - Mesocycle 40 Week 2

This is from last night..

Weighted Pull-ups:
+70 x 3
+70 x 3
+70 x 2
This is gonna be a bit of an uphill battle..

Overhead Squats:
135 x 3
135 x 3
135 x 3

Banded Push-ups:
APT #2 x 10
APT #2 x 10
APT #2 x 10

Video:
http://www.youtube.com/watch?v=g_4zYfLceA8

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