New Year New Log Not a Powerlifter Not a Bodybuilder Not a Powerbuilder Just a Maximal Strength Trainee...case in point: Deadlift Specialist only
DEADLIFT Training - Mesocycle 53 Week 2 I think the importance given to pre workout nutrition and nutrition in general is way too overrated. In any case, I ended up eating 2 scoops of ice cream at the movies a couple of hours before the workout. Rise of the Guardians is an awesome movie. I loved it. Deadlift Warm-ups: Dynamic Warm-ups & Mobility Drills 45 x 3 45 x 3 135 x 3 135 x 3 205 x 3 245 x 3 285 x 3 325 x 3 365 x 1 365 x 1 395 x 2 425 x 1 455 x 1 I know 455 is awfully close to 460 (my working weight) but I thought I should do it just to make sure that 460 doesn't "shock" me. Deadlift SDT Progression: 460 x 3 460 x 3 465 x 2 475 x 1 I managed to add a rep to the 465 set and I added in the 475 single. So it's Double Progression - Set and Reps Deadlift Back-Off Set: 365 x 5 What a grinder. Everything is a grinder. I'm a huge grinder. Pistol Squats: 20 x 5 20 x 5 Video:
Article of the Day: Want to Increase Strength without Adding Muscle? Why? I've always wondered about this? Are you such an Adonis but at the same time so weak that you need to work your butt off so that you can become as strong as you look? Even pro bodybuilders are pretty darn strong compared to the average Joe. But let's just stick with the average Joe, not the pro. Let me ask again, why would you want to get strong without adding any muscle? I wonder this because at least once a month I see a new article explaining how to do this. Why is this concept so popular? Continue Reading Here: [url="http://www.gustrength.com/eric-troy:want-to-increase-strength-without-adding-muscle"]Want to Increase Strength without Adding Muscle?[/url]
WEIGHTED PULL-UPS & ROW MEDLEY Training - Mesocycle 53 Week 2 This is from today…I forgot my camera so no videos for y'all! Weighted Pull-ups: +70 x 2 +70 x 2 +45 x 5 +45 x 4 +45 x 4 BW x 8 T-Bar Row Machine: 180 x 4 180 x 4 135 x 7 135 x 7 Head Supported Dumbbell Rows: 20 kgs x 10 x 4 Facepulls: 35 kgs x 15 40 kgs x 12 45 kgs x 7 35 kgs x 12 30 kgs x 20 Good stuff!
FRONT SQUATS & SNATCH GRIP DEADLIFTS Training - Mesocycle 53 Week 2 This is from today…Eric's had me add my second day of Deadlifts back into training and I love it! Front Squat Warm-ups: Dynamic Warm-ups & Mobility Drills 45 x 3 45 x 3 135 x 3 135 x 3 205 x 3 255 x 2 Front Squat Work Sets: 275 x 2 295 x 1 275 x 3 275 x 3 235 x 5 Very good Snatch Grip Deadlifts Warm-ups: 45 x 5 135 x 3 225 x 3 275 x 3 315 x 2 Snatch Grip Deadlifts Work Sets: 365 x 3 365 x 3 315 x 3 Very nice.. Farmer's Walk: 110 x 60 feet Video:
There was a little discussion about Farmer's Walks and their benefits on my Facebook page and I thought I'd share what Eric posted out here as well. [url="http://www.gustrength.com/forum/t-613967/importance-of-farmer-s-walks-exerpt-from-fb-discussion-by-er"]Importance of Farmer's Walks exerpt from FB Discussion by Eric Troy[/url]
So my training template looks like this: Sunday = Deadlift Training with Deadlifts and Pistol Squats...Deadlift progression is whatever Eric has decided Monday = Weighted Pull-ups and a whole bunch of different Row Variations Tuesday = Off Wednesday = Front Squats or Front Squat Variations (Anderson Front Squats, Front Box Squats) & Deadlifts or Deadlift Variations (Speed Deadlifts, Snatch Grip Deadlifts, Rack Deadlifts and Deficit Deadlifts) and something for grip work like Farmer's Walk Thursday = Fun Day Friday = Off Saturday = Off This Fun Day on Thursday is basically just there to keep my body moving, etc. So, here's a thread I've made about the various things I'm going to be doing on this day: [url="http://www.gustrength.com/forum/t-614021/ideas-for-strength-training-fun-day-of-the-week"]Ideas for Strength Training - Fun Day of the Week[/url]
FUN DAY with LEFT OVER Training - Mesocycle 53 Week 2 Today is the day I do some different unorthodox movements Forward Jumps: BW x 5 x 4 Awesome Front Plate Squats: 25 x 10 x 2 Side Dumbbell Hold Squats: 6 kgs x 8 x 2 I did both these Squats back to back for Core Work mostly Swiss Ball Glute Ham Raises: +45 x 12 x 2 Advancing on the Pornstar Maker 2 haha Overhead Press Rest Pause Set: 165 x 4 + 1 + 2 = 7 reps Very very nice given that I'm doing OHP after quite a few months actually.. Flat Dumbbell Bench Press: 30 kgs x 8 x 2 Easy and I can't believe I did this exercise! Pull-ups: BW x 12 x 2 Video (it's LONG):
Eric Troy posted a link to an eZine article on Performance. What is Performance? Most strength trainees think that performance equates only to how much weight is on the bar or other implement. Load is only one of many aspects of performance that must be taken together. In regards to a single strength training exercise performance is, of course, proficiency, but it is also: Coordination Efficiency Amplitude of Movement Correction of Technical Faults All of these factors define how well we perform an exercise. Load on the bar is how much you lift. How much you lift says nothing about how well you lifted it. Put another way, your old pickup truck may be able to haul tons like a champ. But if it burns a quart of oil and drops a universal joint in the process you cannot say it's performing very well. [url="http://ezinearticles.com/?A-Strength-Training-Myth:-Beginners-Dont-Need-Variety&id=5174726"]A Strength Training Myth: Beginners Don't Need Variety[/url] After making this post, he posted on his Facebook page of GUS: [url="http://www.gustrength.com/forum/t-614126/beginner-strength-training-myths-by-eric-troy"]Beginner Strength Training Myths by Eric Troy[/url]
GRIPPER Training - Mesocycle 53 Week 2 This is from today…. Gripper Warm-ups: walmart x 5 x 2 hg 150 x 2 x 2 CoC No. 1.0: Left and Right Hand = 1 Attempt, no close CoC No. 1.5: Left and Right Hand = 1 Attempt, no close CoC No. 1.0: Left Hand: 2 Closes + 3 Attempts Right Hand: 2 Closes + 3 Attempts Been a few weeks and it's showing… Hand Extensions: 2 bands x 25 x 4
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