LEFT OVER Training - Mesocycle 54 Week 2 This is from last night…decided to do some Conditioning work. Conditioning Drills for 2 Rounds: 1. Weighted Pull-ups: +45 x 5 2. Unilateral Romanian Deadlifts: 60 x 7 3. Unilateral Overhead Press: 60 x 5 4. Reverse Lunges: 90 x 8 5. Chest Supported Rows: 180 x 6 6. Supine Glute Ham Raises on Swiss Ball: BW x 12 7. Banded Push-ups: APT's No. 2 & No. 1 x 10 8. Front Planks: BW x 60 seconds Video:
GRIPPER Training 2 - Mesocycle 54 Week 2 This is from tonight… Gripper Warm-ups: Walmart x 5 x 2 HG 150 x 2 x 2 CoC No. 1.0: Left Hand = 2 Closes + 3 Attempts Right Hand = 3 Closes + 2 Attempts Hand Extensions: 2 bands x 25 x 3
Fantastic video podcast by Eric Troy of Ground Up Strength. "If you are afraid of heavy weights; it's a personal problem. Don't infect the people with your fears." - Eric Troy I LOVE THIS The video goes over quite a few topics. The "apparent" strength loss after an injury or layoff, what maximal strength actually means, why you can and SHOULD lift heavy weights even if you're not competing and how to actually measure progress and balance expectations.
DEADLIFT Training - Mesocycle 54 Week 3 This is from Sunday evening…I had Kanishk training with me! Deadlift Warm-ups: Dynamic Warm-up & 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 Deadlift Work Sets: 455 x 2 485 x 2 500 x 0 500 x 0 455 x 2 455 x 2 I really want to sit and whine and complain about being in my predicament but with a 485 double I have no right to complain as much. This was very grueling on my lower back. I'm still in the "pain" part of injury. I want to move on to the "weakness" bit and then settle in at the "strong" part of the spectrum! Deadlift Back-Off Set: 365 x 7 SO difficult haha Video:
WEIGHTED PULL-UPS & ROWS Training - Mesocycle 54 Week 3 This is from tonight…I got a crick in my neck that made this workout hell. Weighted Pull-ups: +70 x 2 +70 x 2 +70 x 2 +45 x 5 +45 x 4 +45 x 2 BW x 10 BW x 10 I love this exercise despite everything… Chest Supported Row Machine: 180 x 4 180 x 4 160 x 5 160 x 5 Facepulls: 77 x 15 88 x 10 77 x 15 66 x 20 Video:
GRIPPER Training 1 - Mesocycle 54 Week 3 This is from tonight…very poor turnout. Gripper Warm-ups: walmart x 5 x 2 hg 150 x 2 x 2 CoC No. 1.0: Left Hand = 2 Attempts Right Hand = 2 Attempts CoC No. 1.5: Left Hand = 1 Attempt Right Hand = 1 Attempt CoC No. 1.0: Left Hand = 2 Closes Right Hand = 2 Closes
POSTERIOR CHAIN & ROWS Training - Mesocycle 54 Week 3 This is from today….epitome of a volume workout. Step-ups: 40 x 7 x 4 That's 40 lbs in each hand.. Chest Supported Rows: 60 x 10 x 4 Again: that's 60 lbs in each hand… Cable Pullthroughs: 120 x 12 x 4 Cable Rows: 140 x 8 x 4 Supine GHRs: +45 x 10 x 4 Dumbbell Rows: 140 x 4 x 2 Video:
LEFT OVER Training - Mesocycle 54 Week 3 This is from Thursday evening. I decided to put on my Big Boy shorts and take on Joe Weir's Conditioning Challenge. The original Challenge is out here: [URL="https://www.facebook.com/GroundUpStrength/posts/10151441424209547"]Facebook Thread[/URL] Joe attempted this challenge using a 66 lbs Weighted Vest. I do not have a Weighted Vest so I decided to switch things up and make it a bit more challenging for me. Here's my twist to it: Joe Weir's Conditioning Challenge: Deadlifts - 225 lbs Jumping Squats - holding 25 lbs plate Pullups - Weighted with 45 lbs plate Pushups - Banded using APT's No. 2 & No 3 Bands One Arm DB Overhead Press - 22 kgs (48.4 lbs) BB Bicep Curls - 75 lbs Time Limit was 20 minutes and I had to 3 reps on each of the exercises. Joe got 7 rounds within the stipulated 20 minute time frame. I got 6 and I finished the 7th round in 23 minutes. It was ridiculously grueling. I loved it. No soreness or DOMS today..nothing whatsoever. I'm good. So here's a 500+ pound Deadlifter like me doing some fairly hardcore conditioning training :-) The video is absolutely raw and there has been no editing or sound mixing in it. It is what it is. Major thanks to Kartik for helping with this as always!
GRIPPER Training 2 - Mesocycle 54 Week 3 This is from tonight…. Gripper Warm-ups: Walmart x 5 x 2 HG 150 x 2 x 2 CoC No. 1.0: Left Hand = 4 Attempts + 1 Close Right Hand = 2 Attempts + 3 Closes This was damn difficult…It really IS going to be an uphill battle for me. Hand Extensions: 2 bands x 25 x 4
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