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Thread: 2013: Stronger

  1. #31
    Senior Member Ashiem's Avatar
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    FRONT SQUATS & WEIGHTED PULL-UPS Training - Mesocycle 54 Week 1

    This is from last night..

    Front Squat Warm-ups:
    Dynamic Warm-ups & Mobility Drills
    45 x 3
    45 x 3
    45 x 3
    135 x 3
    135 x 3
    205 x 3
    255 x 2

    Front Squat Work Sets:
    275 x 1
    275 x 2
    275 x 2
    225 x 3
    very sore

    Weighted Pull-ups Warm-ups:
    BW x 3
    BW x 3
    BW x 3
    +45 x 3

    Weighted Pull-ups Work Sets:
    +70 x 2
    +70 x 2
    +45 x 5
    +45 x 3
    +45 x 3
    BW x 10
    I rested for 30 seconds between all these sets..there was no time to finish the workout otherwise.

    Video:

  2. #32
    Senior Member Ashiem's Avatar
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    RACK DEADLIFTS & ROW MEDLEY Training - Mesocycle 54 Week 1

    This is from Wednesday night…

    Rack Deadlifts 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

    Rack Deadlifts Work Sets:
    455 x 3
    455 x 3
    455 x 3

    Dumbbell Rows:
    100 x 5 x 3
    140 x 5

    Head Supported Rows:
    45 x 10 x 4

    Facepulls:
    75 x 15
    87.5 x 12
    100 x 8
    75 x 20

    Video:

  3. #33
    Senior Member Ashiem's Avatar
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    LEFT OVER Training - Mesocycle 54 Week 1

    This is from tonight..

    Unilateral Overhead Press:
    65 x 5
    70 x 5
    75 x 3
    75 x 4

    Banded Push-ups:
    APT's No. 2 & No. 1 x 8 x 2

    Floor Press:
    135 x 7

    Conditioning Drill:
    1 round of
    Pistol Squats: 25 x 6
    Unilateral RDLs: 50 x 7
    Reverse Lunges: 50 x 8
    Spiderman Walks: BW x 10

    Front Planks:
    BW x 60 seconds

    Video:

  4. #34
    Senior Member Ashiem's Avatar
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    GRIPPER Training 2 - Mesocycle 54 Week 1

    This is the second Gripper session of the week..

    Warm-ups:
    Walmart x 5 x 2
    hg 150 x 2 x 2

    CoC No. 1.0:
    Left Hand = 3 Closes + 2 Attempts
    Right Hand = 3 Closes + 2 Attempts

    Hand Extensions:
    2 bands x 25 x 3

    Good work

  5. #35
    Senior Member Ashiem's Avatar
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    DEADLIFT Training - Mesocycle 54 Week 2

    This is from today…. Still dealing with the active injury.

    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

    Deadlift Work Sets:
    455 x 0
    455 x 2
    455 x 2
    465 x 1
    455 x 0
    455 x 2
    Definitely not a walk in the park. But at the end of it: I can't whine much because despite the lower back tweak I'm still Deadlifting 455 for reps and sets. Can't whine much at the moment. Still got a lot to be grateful for to even be here.

    Deadlift Back-off Set:
    365 x 5

    Video:

  6. #36
    Senior Member Ashiem's Avatar
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    The GUS Youtube "podcast" by Eric Troy is here. This hopefully clears up some of the misconceptions that have grown around the statements I've made about the difference between hypertrophy training and strength training. The link to the free eBook is in the description to the video so click on the video to get to the Youtube page if you would like to download it. And subscribe to our channel while you're there so you can be kept informed of new vids like this one and our reference vids.



  7. #37
    Senior Member Ashiem's Avatar
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    STEP-UPS & WEIGHTED PULL-UPS Training - Mesocycle 54 Week 2

    This is from last night…went to train with Kanishk at his gym. I'm still recuperating.

    Step-ups:
    70 x 6 x 4
    These were done very high.

    Weighted Pull-ups:
    +70 x 2
    +70 x 2
    +70 x 2
    +45 x 5
    +45 x 3
    +45 x 3
    BW x 12

    Video:

  8. #38
    Senior Member Ashiem's Avatar
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    GRIPPER Training 1 - Mesocycle 54 Week 2

    This is the first Gripper Training session of the week..

    Gripper Warm-ups:
    walmart x 5 x 2
    hg 150 x 2 x 2

    CoC No. 1.0:
    Left & Right Hand = 1 Close

    CoC No. 1.5:
    Left & Right Hand = No Close, 1 Attempt
    Getting better

    CoC No. 1.0:
    Left = 1 Close + 2 Attempts
    Right = 2 Closes + 1 Attempt
    Sigh

    Total = 5 Singles

  9. #39
    Senior Member Ashiem's Avatar
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    What is Relative Strength?


  10. #40
    Senior Member Ashiem's Avatar
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    PULLTHROUGHS & SUPPORTED ROWS Training - Mesocycle 54 Week 2

    This is from today…Lots and lots of Pornstar Makers tonight…Also it was a very boring straight forward bland workout. Gotta bide my time!

    Cable Pullthroughs:
    120 x 12 x 4

    Incline Bench Rows:
    60 x 10 x 4

    Banded Pullthroughs:
    APT's No. 2 & No. 1 x 12 x 4

    Cable Rows:
    120 x 10 x 4

    Video:

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