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Thread: 2013: Stronger

  1. #51
    Senior Member Ashiem's Avatar
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    DEADLIFT Training - Mesocycle 54 Week 4

    This is from today. I'm still on recovery mode.. I managed to pull 4 doubles with 455 and 2 heavy singles with 485 and 475. Quantitatively it was a bit less than last week but qualitatively it was much better. I'm very grateful to be this strong even while I'm dealing with so many ailments.

    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 2
    485 x 1
    475 x 0, 1
    455 x 2
    455 x 0, 2
    I'm really happy that even though my Average Weight this week is like 1.25 lbs lesser than last week - despite it all I hit no actual failures PLUS I was able to fail an attempt, take a deep breath, tighten up and successfully crank out both the 475 single and the 455 double. Baby steps on the road to recovery.

    Deadlift Back-Off Set:
    365 x 7
    Niiiiiiiiiiiiiiiiice

    Video:


  2. #52
    Senior Member Ashiem's Avatar
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    WEIGHTED PULL-UPS & ROWS Training - Mesocycle 54 Week 4

    This is from Monday evening..

    Weighted Pull-ups:
    +70 x 2
    +70 x 2
    +70 x 2
    +45 x 5
    +45 x 4
    +45 x 3
    +45 x 2, BW x 8 <— Drop Set
    +45 x 2, BW x 8 <— Drop Set

    APT's No. 1 Banded Chest Supported Rows:
    135 x 5
    135 x 5
    135 x 5
    90 x 7

    Facepulls:
    35 kgs x 15
    40 kgs x 12
    35 kgs x 15
    35 kgs x 20

    Video:

  3. #53
    Senior Member Ashiem's Avatar
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    Link of the Day:

    I always get asked why is it that whenever we are training two variations of squats we start off with Front Squats and then shift over to Back Squats instead of the other way around?

    If the main focus of the trainee isn't to Back Squat heavy, it's useful to go from Front Squats to Back Squats because you're going from a technical movement to a more brute-strength type movement. This is also why in the 4 Squat Workout we do:
    1. Overhead Squats
    2. Front Squats
    3. Back Squats
    4. Anderson Half Squats

    In essence you are going from most technical to least technical and least brute-strength to most brute-strength oriented exercises. Therefore, all you end up doing is adding weight to the bar; the bar never gets lighter. How much more fun can a workout be?


    [url="http://www.gustrength.com/training:the-four-squat-workout"]The Four Squat Workout[/url]

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

    This is from today..

    Gripper Warm-ups:
    Walmart x 5 x 2
    HG 150 x 2 x 2

    CoC No. 1.0:
    Left Hand = 1 Attempt
    Right Hand = 1 Attempt

    CoC No. 1.5:
    Left Hand = 1 Attempt
    Right Hand = 1 Attempt
    This is the closest I have ever gotten to closing the No. 1.5 with my right hand.

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

    Hand Extensions:
    2 bands x 25 x 4

  5. #55
    Senior Member Ashiem's Avatar
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    DEADLIFTS & POSTERIOR CHAIN Training - Mesocycle 54 Week 4

    This is from last evening. Eric had me remove the second DL workout but we've added it back in because this is not going to be a "heavy" workout. It's a technique day.

    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

    Deadlift Technique Work Sets:
    325 x 2 x 8
    I'm pleased. Yes, there is pain but it's getting better.

    Cable Pullthroughs:
    120 x 13 x 3

    Incline Bench Supported Rows with Band Resistance:
    APT's No. 1 + 55 x 10 x 3
    I love this twist to the exercise

    Supine Glute Ham Raises on a Swiss Ball:
    +45 x 10 x 3

    T-Bar Rows & Band Pullaparts:
    90 x 10 x 3, APT's No. 1 x 15 x 3

    Video:

  6. #56
    I Am JEFIT Legend Deviation's Avatar
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    Looks good on the deadlifts. The only thing, in my amateur opinion, is you may want to watch your hips. Your lifting them up as to start the movement. Drop them to keep the leverage.
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  7. #57
    Senior Member Ashiem's Avatar
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    Quote Originally Posted by Deviation View Post
    Looks good on the deadlifts. The only thing, in my amateur opinion, is you may want to watch your hips. Your lifting them up as to start the movement. Drop them to keep the leverage.
    My hips are fine. I'm dealing with ligaments tears all across my lower back. I'm a 515 week in and week out Deadlifter pulling 485 with a torn back. Gimme a break lol..

  8. #58
    Senior Member Ashiem's Avatar
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    LEFT OVER Training - Mesocycle 54 Week 4

    Conditioning Drills:

    1. Pistol Squats - 25 lbs
    2. Weighted Pull-ups - 45 lbs
    3. Dumbbell Swings - 65 lbs
    4. Unilateral OHP - 65 lbs
    5. Banded Push-ups - APT's No. 2 & No. 1

    4 Reps on each exercise

    4 Rounds in Total

    Video:

  9. #59
    Senior Member Ashiem's Avatar
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    DEADLIFT Training - Mesocycle 55 Week 1

    This is from Sunday evening…I have quite a bit I want to write about this but I'm gonna try and be brief.

    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
    The warm-ups were slow and my head wasn't in it. I had zero motivation and I was yawning all over the place. I definitely felt pain throughout.

    Deadlifts Work Sets:
    455 x 2
    485 x 2
    455 x 2
    465 x 1
    455 x 2
    I'm really pleased with this. It was much better than expected. I'm pulling with a torn callus on my right hand right on the groove between my finger and my palm. I'm happy because this week there was no failure here. All attempts were successful. I think it is good that even though on a lot of the sets the first rep looks like it's excruciatingly difficult I am able to still nail the second with better qualityy.

    Deficit Deadlifts:
    335 x 3
    355 x 3
    385 x 3
    I knew these would be painful and oh boy they certainly were but this exercise is gonna help me. I know it.

    Deadlift Back-Off Set:
    365 x 5

    I'm sitting here with all these numbers. So 485x2 is very good given the circumstances. I'm very pleased actually. For the first time in a long time I felt GOOD while doing Deadlifts - and this is the first workout in 8 weeks that has been this positive. So I have a few issues I think might help some people out there. One, from time to time, Deadlifts start feeling "uncomfortable" for me - right at the beginning during the set-up. It's important to keep thinking about hips to bar and not bar to floor. You want to get the bar to your hips as soon as possible. This is the key. It has helped me to keep things in perspective. Two, when I get set to start pulling, I have a thousand negative thoughts that rush through my mind - so many voices and doubts and fears and insecurities creep up. This experience has always ruffled my feathers so to speak but Eric has taught me to just let all the negative thoughts flow through me. Yes, a hundred things can go wrong on the Deadlift: I could lose my grip, I could overcompensate and lean too far forwards, I could have my hips too high or too low even, I could forget to brace my core, I could fail…the list goes ON and ON… But thanks to Eric I've managed to find a way to just let all thoughts - the good, the bad and the ugly: just flow through me. The goal is to pull. Outcome is not important. The TASK is to PULL. So ****ing PULL!

    Video:

  10. #60
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Ashiem View Post
    Two, when I get set to start pulling, I have a thousand negative thoughts that rush through my mind
    I seem to hit that same issue. Not sure what it is about deadlifts, but I get those type of thoughts to. Overthinking can really get to ya.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

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