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Thread: 2013: Stronger

  1. #61
    Senior Member Ashiem's Avatar
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    Quote Originally Posted by Deviation View Post
    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.
    Yes. That's why Eric says it's important to not fight them out..you just have to let them FLOW through you.

    [url="http://www.gustrength.com/eric-troy:flow-zone-series"]Getting in the Zone (FLOW) Series by Eric Troy[/url]

    You might find this helpful

  2. #62
    Senior Member Ashiem's Avatar
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    WEIGHTED PULL-UPS & ROW MEDLEY Training - Mesocycle 55 Week 1

    This is from Monday evening.

    Weighted Pull-ups:
    +70 x 2
    +70 x 2
    +70 x 2
    +70 x 2
    +45 x 5
    +45 x 4
    +45 x 3 + 3
    +45 x 3, BW x 7 <— Dropset

    Chest Supported Rows with Band Resistance:
    135 + APT's No. 1 x 4 x 3
    135, 115, 90, 70, 45, 25 + APT's No. 1 x 4 = 28 reps total
    I love the Dropset!

    Facepulls:
    35 kgs x 15
    40 kgs x 12
    45 kgs x 10
    35 kgs x 20
    35, 30, 25, 20, 15 kgs & No. 1 Bands x 10 reps Dropset

    Video:

  3. #63
    Senior Member Ashiem's Avatar
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    DEADLIFTS TECHNIQUE WORK & POSTERIOR CHAIN Training - Mesocycle 55 Week 1

    Deadlift Technique Work @ 55% of 1RM:
    285 x 2 x 8

    Cable Pullthroughs:
    120 x 13 x 3

    Incline Supported Rows using APT's No. 1 Band Resistance:
    65 x 8 x 4

    Supine Glute Ham Raises:
    BW + 45 x 12 x 3

    Cable Rows:
    140 x 6 x 3

    T-Bar Rows & Band Pull Aparts Superset:
    90 x 10 x 3 & No. 1 x 15 x 3

    Video:

  4. #64
    Senior Member Ashiem's Avatar
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    DEADLIFT Training - Mesocycle 55 Week 2

    This is from today…Had a very good session.

    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 2
    455 x 2
    465 x 0, 1
    455 x 0, 2
    455 x 1

    Deadlift Back-Off Set:
    365 x 7

    Video:

  5. #65
    Senior Member Ashiem's Avatar
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    WEIGHTED PULL-UPS Training - Mesocycle 55 Week 2

    This is from today…Took it real easy. Making this a deload week.

    Weighted Pull-ups:
    +70 x 3
    +70 x 2
    +70 x 2
    +70 x 2
    +45 x 5
    +45 x 4
    +45 x 3
    +50 x 3, +25 x 3, BW x 5 <— Drop Set

    Video:

  6. #66
    Senior Member Ashiem's Avatar
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    GRIPPER Training 1 - Mesocycle 55 Week 2

    This is from yesterday..

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

    CoC No. 1.0:
    Left: 3 Attempts + 1 Close
    Right: 2 Attempts + 2 Closes

    CoC No. 1.5:
    1 Attempt for both hands

    TOTAL = 5 Singles

    Hand Extensions:
    2 bands x 25 x 4

    I take 1 week off from doing Gripper work and I'm screwed. I think for a heavy deadlifter I must have the worst crushing grip strength ever..it takes long to build and oh so easy to just lose.

  7. #67
    Senior Member Ashiem's Avatar
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    DEADLIFT TECHNIQUE & POSTERIOR CHAIN Training - Mesocycle 55 Week 2

    This is from today….still on a Deload week of sorts. Reduced volume on all accessory work and threw out a couple of exercises.

    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

    Deadlift Technique Work @ 63% of 1RM:
    325 x 2 x 8
    I loved it

    Cable Rows:
    140 x 6 x 2

    Supine GHRs on a Swiss Ball:
    +45 x 12 x 2

    Video:

  8. #68
    Senior Member Ashiem's Avatar
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    CONDITIONING CIRCUIT DRILL Training - Mesocycle 55 Week 2

    This is from Thursday evening…It was difficult!

    Conditioning Drill:

    Reps per Exercise = 3
    Rounds Done = 5
    Time = ~23-24 minutes

    Exercises:

    1. Pistol Squats +25 lbs
    2. 16" Box Jumps to Bench
    3. Weighted Pull-ups +45 lbs
    4. Jump Tucks
    5. Dumbbell Swings - 65 lbs
    6. Unilateral OHP - 65 lbs
    7. Banded Push-ups - No. 3
    8. Barbell Curls - 75 lbs

    Video:

  9. #69
    Senior Member Ashiem's Avatar
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    DEADLIFT Training - Mesocycle 55 Week 3

    This is from today. I wasn't feeling very well - my stomach was hurting. The pain went away and then it came back and then it went away again. Blah…

    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 0
    485 x 0
    455 x 0, 2
    My breathing went down the tubes in the 485 attempts. I don't know why but I had so many negative thoughts running through my mind I was unable to just let them flow and concentrate on just pulling. My set up has my hips a wee bit too high plus my breathing was really bad. After 2 fails it became impossible to even attempt 485. I don't have that kind of workload tolerance at the moment. I couldn't just throw in the towel and call it quits at 485. So, I did the 455 and I knew I could get it. The negative thoughts and uneasy feeling did come back but I overcame it all.

    Video:

  10. #70
    Senior Member Ashiem's Avatar
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    WEIGHTED PULL-UPS & ROW MEDLEY Training - Mesocycle 55 Week 3

    This is from tonight..

    Weighted Pull-ups:
    +70 x 3
    +70 x 2
    +70 x 2
    +70 x 2
    +45 x 5
    +45 x 4
    +45 x 3
    +45 x 3
    So good…

    Chest Supported Rows with Band Resistance:
    APT's No. 1 + 135 x 4 x 3
    APT's No. 1 + 160 x 4, +135 x 4 <— Drop Set

    Facepulls:
    35 kgs x 15
    40 kgs x 12
    45 kgs x 10
    35 kgs x 20

    Video:

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