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Thread: 2013: Stronger

  1. #41
    Senior Member Ashiem's Avatar
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    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:

  2. #42
    Senior Member Ashiem's Avatar
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    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

  3. #43
    Senior Member Ashiem's Avatar
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    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.


  4. #44
    Senior Member Ashiem's Avatar
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    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:

  5. #45
    Senior Member Ashiem's Avatar
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    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:

  6. #46
    Senior Member Ashiem's Avatar
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    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

  7. #47
    Senior Member Ashiem's Avatar
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    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:

  8. #48
    Senior Member Ashiem's Avatar
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  9. #49
    Senior Member Ashiem's Avatar
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    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!


  10. #50
    Senior Member Ashiem's Avatar
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    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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