ExRx.net
http://exrx.net/forum/

2011: Deadlifts, Grip and Presses
http://exrx.net/forum/viewtopic.php?f=3&t=8423
Page 1 of 3

Author:  _Wolf_ [ Sat Oct 29, 2011 12:18 am ]
Post subject:  2011: Deadlifts, Grip and Presses

Hi Everyone,

This is my first log on this site.

I don't really like to spit out stats because they don't mean much. I've been training for about 7 years now with 4 of them being with a dedicated goal in mind: to get strong.

I'm not a Powerlifter.
I'm not a Strongman.
I'm not a Bodybuilder.
I'm a Strength Trainee.

I suffer from various shoulder injuries as a result of which I generally avoid Bench Pressing for the most part. My goal is to have a strong Deadlift, a strong Grip and a strong Overhead Press. I've been a Corporate Slave for the past year and some months - but I have recently joined a new start-up in the Oil & Gas sector. My work hours tend to go crazy from time to time so training sessions are missed.

My template can be found on Ground Up Strength out here: http:// www. gustrength. com/forum/t-400160/ashiem-s-template (remove the periods)

I will begin posting my training updates from this Saturday. My updates usually have videos and such.

I'm not sure how to post links but this is my last video from Wednesday this week and y'all can use this to find my channel on YouTube:

http:// www. youtube. com/user/anuj247?

Remove the periods out there as well lol...

Have a fun start to the weekend, everyone! :)

Author:  _Wolf_ [ Sun Oct 30, 2011 1:01 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

DEADLIFT Training - Mesocycle 38 Week 4

This is from last night..

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

Rack Deadlifts:
405 x 3
455 x 3
495 x 1
475 x 2
405 x 3

Pistol Squats:
20 x 3 x 2

Video:
ht tp://www. youtube. com/watch?v=Rx8O5lokux4

(^^Remove period for link)

Author:  _Wolf_ [ Sun Oct 30, 2011 1:01 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

DEADLIFT Training - Mesocycle 38 Week 4

This is from last night..

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

Rack Deadlifts:
405 x 3
455 x 3
495 x 1
475 x 2
405 x 3

Pistol Squats:
20 x 3 x 2

Video:
ht tp://www. youtube. com/watch?v=Rx8O5lokux4

(^^Remove period for link)

Author:  Jungledoc [ Sun Oct 30, 2011 2:23 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

You really need to start a thread in "Journal Discussions"!

Author:  _Wolf_ [ Sun Oct 30, 2011 4:04 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

Jungledoc wrote:
You really need to start a thread in "Journal Discussions"!


Okay. I don't have any issues with people posting here or anything but if that is the way this forum is set up where I need to create a comments section then I will do so :)

Author:  _Wolf_ [ Sun Oct 30, 2011 11:19 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

BACK Training - Mesocycle 38 Week 4

Today

Weighted Pull-ups:
+70 x 3
+70 x 4
+70 x 3
+80 x 1
+45 x 6
BW x 13
Total = 30 reps

Suitcase Deadlifts:
155 x 5
155 x 5
165 x 3

Facepulls:
75 x 20
75 x 20

Video:
http://www.youtube.com/watch?v=-GI5EyM65mM

Author:  _Wolf_ [ Wed Nov 02, 2011 8:47 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

SQUAT Training - Mesocycle 38 Week 4

This happened on Monday night…

Front Squats:
275 x 2
275 x 4
315 x 0
315 x 1
245 x 4
185 x 8
I was so happy!!!

Cable Rows:
110 x 10
120 x 10
130 x 10
140 x 8

Cable Pullthroughs:
120 x 12
120 x 12
120 x 12
120 x 12

Front Squats:
315 x walkout
315 x 1
After the Cable Pullthroughs I was going through all the recordings from this workout and I suddenly realized that my 315x1 from earlier never got recorded. So I took a moment and decided to attempt it again.

Video:
http://www.youtube.com/watch?v=d2DjVNb_4ho

Author:  _Wolf_ [ Fri Nov 04, 2011 12:53 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

PRESS Training - Mesocycle 38 Week 4

This is from last night..

Overhead Press:
155 x 6
155 x 4
155 x 2
175 x 2

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

Bench Press:
185 x 3
185 x 3

Video:
http://www.youtube.com/watch?v=nNYCT6C97MQ

Author:  _Wolf_ [ Sun Nov 06, 2011 3:54 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

DEADLIFT Training - Mesocycle 39 Week 1

This is from last night…

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
Good stuff

Rack Deadlifts:
455 x 3
495 x 2
495 x 0
495 x 1
455 x 4
455 x 1
Crazy..

Kanishk graced us with his presence and managed to Deadlift quite a bit. He hit upon Double Progression with his added set of 255x8 and 295x3. Great work.

Kaizzad also managed to Deadlift 500. Awesome.

As for me, I beat my Rack Deadlift numbers from last week and this marks the end of the 5th week of my 14 week cycle. Next week is a DL maintenance week. I'm probably gonna work up to 500 and then either go home or do some more singles. After that week, we have 2 weeks of Deficit Deadlifts as the DL variation coming up.

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

Author:  _Wolf_ [ Mon Nov 07, 2011 1:39 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

BACK Training - Mesocycle 39 Week 1

This is from Sunday..

Weighted Pull-ups:
+70 x 3
+70 x 4
+70 x 3
+80 x 1
+70 x 2
+45 x 6
BW x 11
Wild

Suitcase Deadlifts:
155 x 5
155 x 6
165 x 3

Facepulls:
75 x 20
75 x 20

Video:
http://www.youtube.com/watch?v=Aagjt5rs52U

Author:  _Wolf_ [ Wed Nov 09, 2011 12:01 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

SQUAT Training - Mesocycle 39 Week 1

This is from last night..

Front Squats:
275 x 3
275 x 3
315 x 1
365 x walkout
255 x 3
185 x 10

Cable Pull-Throughs:
120 x 12
120 x 12
120 x 12
120 x 12

Cable Rows:
110 x 10
130 x 6
140 x 6
140 x 6
Meh…

Video:
http://www.youtube.com/watch?v=t0fodU4-8dY

Author:  _Wolf_ [ Fri Nov 11, 2011 2:35 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

PRESS Training - Mesocycle 39 Week 1

This is from last night…had to cut the session short.

Overhead Press:
155 x 6
155 x 6
175 x 2
Density Up!

Dumbbell Rows:
140 x 6
140 x 7
110 x 8
110 x 9
Funny rep layout right there…

Video:
http://youtu.be/li1H6DIkj5o

Author:  _Wolf_ [ Sat Nov 12, 2011 11:31 pm ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

DEADLIFT Training - Mesocycle 39 Week 2

This is from last night. This is a maintenance only week. No Deadlift variation.

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 2
500 x 1
385 x 6
Good stuff. Next week Deficit Deadlifts will be added in.

Pistol Squats:
20 x 5 x 2

Video:
http://www.youtube.com/watch?v=xNSofH5d6Jg

Author:  _Wolf_ [ Tue Nov 15, 2011 7:33 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

SQUAT Training - Mesocycle 39 Week 2

I had to skip Sunday's back training so I rearranged the layout of this week…

Front Squats:
275 x 4
275 x 3
315 x 1
255 x 4
185 x 10
Awesome!

Cable Pullthroughs:
130 x 12
130 x 12
130 x 12
130 x 12

Cable Rows:
110 x 10
130 x 6
140 x 7
140 x 6

Video:
http://www.youtube.com/watch?v=JnjpHcAK8_s

Author:  _Wolf_ [ Wed Nov 16, 2011 1:58 am ]
Post subject:  Re: 2011: Deadlifts, Grip and Presses

BACK Training - Mesocycle 39 Week 2

Last night's training..

Weighted Pull-ups:
+70 x 4
+70 x 4
+70 x 3
+80 x 1
+70 x 2
+45 x 6
BW x 15

Suitcase Deadlifts:
155 x 6
155 x 5
165 x 3

Facepulls:
75 x 20
75 x 20

Video:
http://www.youtube.com/watch?v=lWB2WSWs_yM

Page 1 of 3 All times are UTC - 6 hours [ DST ]
Powered by phpBB® Forum Software © phpBB Group
http://www.phpbb.com/