ExRx.net

2012: Absolute Force Production

Happy New Year Everyone!

This is my new log for 2012.



- Eric Troy, "Strength Hypertrophy eBook"

The goal this year, as always, is to remain injury free.

Good luck to everyone!

I wanted to put my template out here for reference. It is ever changing but the gist of it is:

Saturday = Deadlifts

Sunday = Front Squats and Back Squats alternated weekly for singles, doubles and triples followed by Step-ups and sometimes replaced by Pistol Squats every 3rd week

Monday = Gripper Training

Tuesday = Romanian Deadlifts for 2 weeks then Regular Deadlifts for 1 week then repeat the process and this is followed by various rowing movements

Wednesday = Left Over Training for Overhead Squats, Overhead Press variations, Weighted Pull-ups, etc etc.

DEADLIFT Training - Mesocycle 41 Week 1

This workout took place on the last day of December, but I'm pasting it into my 2012 log. For those of you trying to figure out what Mesocycle, etc means, I try to organize my training to better arrange my videos, etc. 4 Weeks make 1 Mesocycle. This is the start of Mesocycle 41.

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

Graduated Deadlift Struggle Sets:
@ Pre-Lockout - 475 x 15 seconds
@ Knees - 495 x 5 seconds
@ Shins - 495 x 3 seconds
@ Pre-Lockout - 475 x 15 seconds
@ Knees - 495 x 4 seconds
@ Shins - 495 x 4 seconds
Much better than last week!

Deadlifts:
485 x 1

Video:
http://www.youtube.com/watch?feature=pl ... g5JOXdXQwk

SQUAT Training - Mesocycle 41 Week 1

This is from today..

Back Squat Warm-ups:
Mobility Drills
135 x 5
205 x 5
245 x 5
285 x 3

Back Squat Work Sets:
315 x 3
335 x 1
355 x 1

Video:
http://www.youtube.com/watch?v=0gf-thRbTWQ

POSTERIOR CHAIN Training - Mesocycle 41 Week 1

This is from tonight..

Romanian Deadlifts without Locking Out:
275 x 8
295 x 8
295 x 7
305 x 7

Cable Rows:
140 x 6
140 x 6
140 x 6
160 x 4
180 x 3
160 x 4
140 x 6

Video:
http://www.youtube.com/watch?v=qRZNGmE8yto

LEFT OVER Training - Mesocycle 41 Week 1

This is from today..

Overhead Squats:
135 x 4
135 x 3
135 x 3
165 x 2
185 x 1
185 x 0
185 x 0
Good and bad….I hate it when this happens.

Banded Push-ups:
No. 2 x 12
No. 2 + 1 x 6
No. 2 + 1 x 5
No. 2 x 12

Video:
http://www.youtube.com/watch?v=6nchXyFMbeY