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Log workouts, diet, goals, and personal bests
Moderators: Ironman, Jungledoc, ianjay, stuward
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_Wolf_
- Apprentice

- Posts: 193
- Joined: Sat Oct 29, 2011 12:12 am
- Location: Bombay, India
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Contact:
Post
by _Wolf_ » Sun Jan 01, 2012 6:14 am
2012: Absolute Force Production
Happy New Year Everyone!
This is my new log for 2012.
The purpose of strength training is to increase absolute force production.
- Eric Troy, "Strength Hypertrophy eBook"
The goal this year, as always, is to remain injury free.
Good luck to everyone!
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_Wolf_
- Apprentice

- Posts: 193
- Joined: Sat Oct 29, 2011 12:12 am
- Location: Bombay, India
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Contact:
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by _Wolf_ » Sun Jan 01, 2012 6:35 am
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.
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_Wolf_
- Apprentice

- Posts: 193
- Joined: Sat Oct 29, 2011 12:12 am
- Location: Bombay, India
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Contact:
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by _Wolf_ » Sun Jan 01, 2012 6:48 am
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" onclick="window.open(this.href);return false;
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_Wolf_
- Apprentice

- Posts: 193
- Joined: Sat Oct 29, 2011 12:12 am
- Location: Bombay, India
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Contact:
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by _Wolf_ » Mon Jan 02, 2012 1:30 pm
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" onclick="window.open(this.href);return false;
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_Wolf_
- Apprentice

- Posts: 193
- Joined: Sat Oct 29, 2011 12:12 am
- Location: Bombay, India
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Contact:
Post
by _Wolf_ » Tue Jan 03, 2012 3:57 pm
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" onclick="window.open(this.href);return false;
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_Wolf_
- Apprentice

- Posts: 193
- Joined: Sat Oct 29, 2011 12:12 am
- Location: Bombay, India
-
Contact:
Post
by _Wolf_ » Wed Jan 04, 2012 3:38 pm
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" onclick="window.open(this.href);return false;