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Thread: 2013: Stronger

  1. #1
    Senior Member Ashiem's Avatar
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    Thumbs up 2013: Stronger

    New Year New Log

    Not a Powerlifter
    Not a Bodybuilder
    Not a Powerbuilder

    Just a Maximal Strength Trainee...case in point: Deadlift Specialist only

  2. #2
    Senior Member Ashiem's Avatar
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    DEADLIFT Training - Mesocycle 53 Week 2

    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:

  3. #3
    Senior Member Ashiem's Avatar
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    Want to Increase Strength without Adding Muscle?

    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]

  4. #4
    Senior Member Ashiem's Avatar
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    WEIGHTED PULL-UPS & ROW MEDLEY Training - Mesocycle 53 Week 2

    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!

  5. #5
    Senior Member Ashiem's Avatar
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    FRONT SQUATS & SNATCH GRIP DEADLIFTS Training - Mesocycle 53 Week 2

    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:

  6. #6
    Senior Member Ashiem's Avatar
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    Importance of Farmer's Walks

    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]

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    Senior Member Ashiem's Avatar
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    Fun Day Ideas

    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]

  8. #8
    Senior Member Ashiem's Avatar
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    Fun Day - M53 W2

    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):

  9. #9
    Senior Member Ashiem's Avatar
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    Beginner Strength Training Myths

    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]

  10. #10
    Senior Member Ashiem's Avatar
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    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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