Thread: Big Boy Basics

Hey guys,

I don't know how many of you that read this but I wanted to make an announcement.

Eric Troy from Ground Up Strength has just released a free eBook which is ALL about Overhead Squats and Hip Mobility.

If you are having issues with your Squat, I think it is a must-read. It will help you improve your technique and become a LOT stronger!

I have attached the eBook here for anyone to download.

If you like it, please do head over to the main site of Ground Up Strength and sign-up for the newsletter. There are previously archived newsletters with TONS of training and nutrition articles. Eric also sends out free eBooks all the time.

Seriously, guys and gals: check it out!

Deadlift Training
Mesocycle 22 - Week 1

Beginning Thoughts:

I signed up at this fancy new gym called True Fitness because I desperately needed round 45 lbs plates to do Deadlifts. My old gym doesn't have an oly bar - it has a thinner bar which weighs 25 lbs and has no grooves which also makes gripping the bar an issue. In addition to this all the plates in my old gym are triangular in shaped which is a royal pain in the ass because they put the bar at a lower position than a regular round plate. So I am kinda doing Deficit Deadlifts without wanting to. So, I went to this new establishment and asked them a whole bunch of questions from:

Do you have many 45 lbs Plates?

Do you allow Deadlifting?

Can I video record all of my lifts?

The manager said yes to everything. So I figured what the hell....in this country there are hardly any gyms which have power cages and fewer gyms which have so many 45 lbs plates. So I paid the $600 membership fee and signed up for the year.

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
Got kicked out of the gym.

Videos:

Nothing

Overall Impression:

So I do all my warm-ups for Deadlifts and I load 415 on the bar. I stand back and try to screw my camera onto my tripod and the owner of the gym comes up to me and asks me if he can be of help. I tell him that I'm fine. LOL.

He then proceeds to tell me that I am not allowed to firstly Deadlift in this one-of-a-kind gym and that I cannot record my video because of their "elite clientele" (because after all $600 per year is nothing to sneeze at). So I explained to the bloke that I had asked these specific questions before signing up and only signed up on the condition that my conditions would be met. He argues with me so I request my money back.

He hands over the money. I start walking out the door. He and his trainers stop me and ask me to unload the bar (415 lbs). I told them to fuck themselves and I walked off.

This makes me rage like none other.

I need to find a gym in a country in which nobody does the kind of shit that I do which has (1) a powercage and (2) more than 5 round 45 lbs plates. Fucking miserable.

I really wish I had a lot of money. I'd replicate my gym at Trinity University in a heartbeat.

Back Training
Mesocycle 22 - Week 1

Beginning Thoughts:

I am trying to find places online to buy plates. I think that is what I am going to have to resort to. I need to buy an Oly bar, a bunch of plates and adjustable dumbbells. I may not be able to come up with a complete home gym but right now I need to be able to do Deadlifts in peace and if it means buying a whole bunch of plates, then do be it.

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 4 reps
BW + 50 lbs x 3 reps

Chest Supported Rows:
160 lbs x 4 reps
180 lbs x 4 reps
200 lbs x 2 reps
180 lbs x 3 reps

V-Bar High Cable Rows:
70 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 10 reps
70 kgs x 12 reps

Hammer Curls:
20 kgs x 6 reps x 2 sets

Russian Twists:
45 lbs x 6 reps
45 lbs x 10 reps
45 lbs x 12 reps

Facepulls:
45 kgs x 15 reps x 2 sets

Rope Chin-ups:
BW x 5 reps x 2 sets

Videos:

Pull-ups and Rows:

Overall Impression:

Decent session.

I am gonna go to a couple of fitness stores and see if they have oly bars and plates to sell.

If anybody knows any cheap place online like a discount store or something, please do give me links. I am serious about buying these plates and bars. Thanks!

Squat Training
Mesocycle 22 - Week 1

Beginning Thoughts:

This is yesterday's workout. I felt pretty decent going into it.

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 3 reps
155 lbs x 1 rep
The set with 145 lbs because a rest paused set lol. I leaned too far forward on the 2nd rep and the bar crashed into the safety bars. So I had to reset it and do the last 2 reps separately. I'll get better as I do this more often.

Front Squats:
205 lbs x 5 reps
235 lbs x 4 reps
255 lbs x 3 reps
275 lbs x 2 reps
This was really good.

Back Squats:
275 lbs x 5 reps
295 lbs x 3 reps
315 lbs x 2 reps
I still hate back squats but they felt good.

Anderson Half Squats:
315 lbs x 5 reps
345 lbs x 3 reps
345 lbs x 3 reps

Swiss Ball Jackknife Pikes:
BW x 8 reps x 4 sets

Videos:

Everything:

Overall Impression:

Today (Sunday) is going to be a rest day. I am sore as hell from this workout and I am glad to be taking an off. If I didn't mention this earlier, I am on a new layout:

Day 1: Deadlift Training - Basically doing Deadlifts, Pistol Squats and Core Training

Day 2: Off

Day 3: Back Training - Weighted Pull-ups, Chest Supported Rows (till I get adjustable dumbbell handles made for me), High Cable Rows, Facepulls, etc etc

Day 4: Squat Training - 4 different Squat variations plus some Core Training

Day 5: Off/Grip Training every other week - just gripper action

Day 6: Press Training - heavy OHPs and Pull-ups (bodyweight only), supplementary lifts, etc

Day 7: Off

Day 8: Off

Day 9: Repeat

So this is how my training is going to look from here on out.

I hope everyone's having a good week. I went and saw Shrek 3D. It was pretty good.

Thanks for reading!

New program looks good man! Still moving heavy weights in here, i like it!

Originally Posted by Gazhole

New program looks good man! Still moving heavy weights in here, i like it!

Thanks man

Press Training
Mesocycle 22 - Week 1

Beginning Thoughts:

This is last night's workout....

Workout:

Banded Overhead Press:
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 4 reps
It's been too long a break to expect my work capacity to remain the same. I'll improve on this next time...

Pull-ups:
BW x 12 reps
BW x 10 reps
BW x 10 reps
BW x 10 reps
Total = 42 reps

Close Grip Bench Press with Crazy Bells:
165 lbs x 5 reps
185 lbs x 5 reps
195 lbs x 4 reps
195 lbs x 2 reps
The first set of 195 involved the 4th rep being a true grinder. You'll see it in the video: it took ages to move the bar. On the very last set, I failed on the 3rd rep lol...

Cable Wood Chops:
15 kgs x 12 reps
17.5 kgs x 14 reps
20 kgs x 12 reps

Videos:

Banded OHP, Pull-ups and Close Grip Bench Press with Crazy Bells:

Overall Impression:

Decent session. I'm sore as hell from Saturday's Squat Training. I hope the next 2 days of rest help in the healing..

Deadlift Training
Mesocycle 22 - Week 2

Beginning Thoughts:

Last night's workout..

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
415 lbs x 3 reps
435 lbs x 2 reps
455 lbs x 1 rep
Fucking miserable workout. I really hate this. Second terrible workout in a row and there are yet many more to come. So whats the problem here? Y'all can see this in the video but here's the simple list:
1. The barbell is not an olympic bar and is much thinner therefore its a pain to hold
2. The barbell has no knurling except towards the very end
3. The plates are triangular in shape so whenever they land they're at an awkward angle
4. The plates are smaller than the normal 45 cm diameter plates I am used to working out with

Pistol Squats:
6 + 7 = 13 reps

Ab Roller:
BW x 10 reps x 5 sets

Hand Extensions:
2 bands x 20 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

This is very frustrating...

Back Training
Mesocycle 22 - Week 2

Beginning Thoughts:

Just got back...

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 3 reps

Chest Supported Rows:
160 lbs x 3 reps
180 lbs x 3 reps
200 lbs x 3 reps
180 lbs x 3 reps
180 lbs x 3 reps

High Cable Rows:
75 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 8 + 2 reps
70 kgs x 12 reps
70 kgs x 10 reps

V-Grip Chin-ups:
BW x 6 reps x 2 sets

Russian Twists aka Landmines:
45 lbs x 8 reps x 3 sets

Facepulls:
45 kgs x 15 reps
40 kgs x 15 reps

Hammer Curls:
20 kgs x 8 reps x 1 set

Videos:

nothing special

Overall Impression:

Tomorrow is squat day.

Originally Posted by Andalite

Deadlifts:

Two words: holy shit. You may have been frustrated, but I think that's awesome.

I also liked the music. You can't go wrong with AC/DC!

Do you have a "Play it Again Sports" nearby? They sell used/new sports equipment and they often carry standard weight lifting equipment.

Originally Posted by DOMS

Two words: holy shit. You may have been frustrated, but I think that's awesome.

I also liked the music. You can't go wrong with AC/DC!

Thanks for the positivity, dude. I am so frustrated with this shit it's unbelievable.

I do love AC/DC!!!!

Originally Posted by fufu

Do you have a "Play it Again Sports" nearby? They sell used/new sports equipment and they often carry standard weight lifting equipment.

We don't have such sports stores in India. This is most unfortunate lol...

Squat Training
Mesocycle 22 - Week 2

Beginning Thoughts:

Just worked out..

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 4 reps
155 lbs x 3 reps

Front Squats:
225 lbs x 5 reps
245 lbs x 3 reps
265 lbs x 2 reps
295 lbs x 1 rep

Back Squats:
295 lbs x 3 reps
295 lbs x 3 reps
315 lbs x 2 reps

Anderson Half Squats:
315 lbs x 4 reps
315 lbs x 4 reps
345 lbs x 4 reps

Swiss Ball Jackknife Pikes:
BW x 8 reps x 4 sets

Videos:

Everything:

Overall Impression:

Very tiring workout....

[/QUOTE]

Originally Posted by Andalite

Overall Impression:

Very tiring workout....

Ya think?



Never heard of Anderson squats. Cool.

Anderson Squats « GUStrength's Blog

Originally Posted by Curt James

Ya think?



Never heard of Anderson squats. Cool.

Anderson Squats « GUStrength's Blog

Yup

They're pretty cool. I think they've helped me lockout and stability issues. Plus, they're fun...in a painful way

Firstly, I apologize for the long absence. I have been training like normal but there are too many changes going on so I haven't been able to have too many satisfying workouts. So, there haven't been any recent updates.

I was extremely dejected after today's workout, but after conferring with Eric, I am accepting things better.

There are a lot of changes going on in my life and I had expected lifting to be a constant but I was wrong.

I have also become very unmotivated with my training and the lack of equipment and stuff at my gym is bothering me a lot.

I should have my home gym set up sometime in the next 3-4 weeks.

So, in the interim I am going to be focusing my training around 3 exercises: Pistol Squats, Pull-ups and Unilateral Overhead Presses.

In short, a whole lot more pulling and pushing and whatever lower body work I do right now is going to be either Pistol Squats or Overhead Squats or Front Squats. No more Deadlifting regularly. Each workout will be taken as it is. This is just a heads up to everybody.

I will update this log regularly as well.

Here is the 4 day layout as of now:

Full Body 1

• Pistol Squats
• Pull-ups
• Close Grip Bench Press
• Core Training

Upper

• Unilateral Overhead Press
• Chest Supported Rows
• High Cable Rows
• Core Training

Lower

• Front Squats
• Unilateral RDLs
• Reverse Lunges
• Core Training

Full Body 2

• Overhead Squats
• Pull-ups (weighted)
• Facepulls
• Core Training

The way this will be laid out is:

Day 1: Full Body 1
Day 2: Off
Day 3: Upper
Day 4: Lower
Day 5: Off
Day 6: Full Body 2
Day 7: Off
Day 8: Off
Day 9: Repeat

Good to see you're back, man! Sorry to hear about all the gym problems, it sucks when the only thing holding you back is the lack of stuff to utilize the strength you KNOW you have! Thats why you shouldn't feel too bad - your training is great, the world just needs to catch up with you, you strong bastard!!

Looking forward to these new workouts, i'm gonna make sure you post as regularly as you say from now on lol

Wow 155lbs is alot for an overhead squat, seen guys in my gym struggling to do it with the olympic bar itself, good stuff.

Originally Posted by Gazhole

Good to see you're back, man! Sorry to hear about all the gym problems, it sucks when the only thing holding you back is the lack of stuff to utilize the strength you KNOW you have! Thats why you shouldn't feel too bad - your training is great, the world just needs to catch up with you, you strong bastard!!

Looking forward to these new workouts, i'm gonna make sure you post as regularly as you say from now on lol

Hey G,

Thanks a lot for writing that out. It feels good to know someone IS following my training after all

I am most DEFINITELY going to post my workouts. I'm calling this an interim cycle.

My home gym should be set up by the end of the month so I am doing this in the interim. It's a good thing my parents are willing to buy me all the stuff I need because there is no way I could've continued to workout at my club (for deadlifts).

Originally Posted by davegmb

Wow 155lbs is alot for an overhead squat, seen guys in my gym struggling to do it with the olympic bar itself, good stuff.

Thanks man. In here, I love doing weird shit

Originally Posted by Andalite

Hey G,

Thanks a lot for writing that out. It feels good to know someone IS following my training after all

I am most DEFINITELY going to post my workouts. I'm calling this an interim cycle.

My home gym should be set up by the end of the month so I am doing this in the interim. It's a good thing my parents are willing to buy me all the stuff I need because there is no way I could've continued to workout at my club (for deadlifts).

That sounds awesome, dude. If i had the space for a home gym i'd totally take advantage of that, your parents are awesome!

I think you can see results on any program so long as you work hard at it. Look at the guys training around the 1900's - they had absolutely none of the equipment we have now and they're still some of the strongest people ever to have lived!

Just put 100% into it and by the time you get back to your regular lifting i wouldn't be surprised if you got a little stronger even.

I went to my old gym at the end of last week and i'm so glad i moved. It was shocking. All the same people doing the same things and looking the same. I maxed out on Deads and used all the 45's in the place, thats how few of them there were!

Originally Posted by Andalite

Thanks for the positivity, dude. I am so frustrated with this shit it's unbelievable.

I do love AC/DC!!!!



We don't have such sports stores in India. This is most unfortunate lol...

lol, I had no idea you lived in India.

Nice front squats.

Originally Posted by Gazhole

That sounds awesome, dude. If i had the space for a home gym i'd totally take advantage of that, your parents are awesome!

Yeah they are although it's not that expensive. Basically I am buying two barbells, a whole bunch of plates, a couple of dumbbell handles and a powercage. It's all less than $1000 actually. And I am buying 400 kilograms of plates.

I think you can see results on any program so long as you work hard at it. Look at the guys training around the 1900's - they had absolutely none of the equipment we have now and they're still some of the strongest people ever to have lived!

Yeah thats true...I never really thought about it like that.

Just put 100% into it and by the time you get back to your regular lifting i wouldn't be surprised if you got a little stronger even.

This is the new plan

I went to my old gym at the end of last week and i'm so glad i moved. It was shocking. All the same people doing the same things and looking the same. I maxed out on Deads and used all the 45's in the place, thats how few of them there were!

My gym has the same issue. I don't want to go over it again....it's retarded and I sound like a whiny little girl lol...but yeah: I get you. I will still belong to my current gym (because it only costs $40 per year) but my home gym will be the place for Deadlifts mostly.

Originally Posted by fufu

lol, I had no idea you lived in India.

Nice front squats.

Thanks and yeah...I just moved back home to Bombay. I need to edit my profile with that...Thanks for dropping by!

Full Body Training 1

I weighed myself today...I am at 183 lbs...wtf...thats a 17 lbs weightloss in 8 weeks. Most of it has been off my stomach though which is good. I took this as an excuse to pig out today though

Pistol Squats = 7 + 10 + 8 = 25 reps
Very cool. I then did a 4th set of basically 1 rep but I stopped at the bottom and just absorbed that position for 25 seconds.

Pull-ups = 8 + 10 + 12 = 30 reps super-setted with the Pistol Squats.
Pull-ups = 7 + 5 + 8 = 20 reps super-setted with CGBP
TOTAL = 50 reps

Close Grip Bench Press = 165 lbs x 5 reps, 185 lbs x 5 reps x 3 sets
Solid. I am very happy about this.

Ab Roller = BW x 10 reps x 3 sets

Decent workout. Felt really good actually.

Looks really good, man!

Pistols/Pullups superset is awesome. I love pistols. Congratulations on the weight loss, too

Originally Posted by Gazhole

Looks really good, man!

Pistols/Pullups superset is awesome. I love pistols. Congratulations on the weight loss, too

Thanks, man.

Pistols are really really fun. They're hard as fuck though lol...

I want to spread the word about a few articles composed by Eric Troy from GUStrength.

The first article is about slow versus fast pulls. Why are Deadlifts a slow pull when in comparison Olympic Lifts are much faster? Check this out: Slow Pulls versus Fast Pulls

Why do we Strength Trainees do what we do? What motivates us? Is the end goal or is it the journey leading to its achievement? Eric has explained it here: Strength Training Motivation and Goal Setting

Are you a strength training failurist? What does it mean to be a strength training failurist in the first place? Training To Fail: The Failurists

Anyone who has followed my training knows that I love cycling intensity. Eric has listed in detail exactly how anyone can go about doing that. Training to Fail Part 2: Intensity Cycling and High Intensity Overtraining

You know how people train hard 100% of the time and then wonder why they aren't progressing as fast as they could or even should? Well, here is how NOT cycling intensity can mess you up: Training to Fail Part 3: The Failure of Intensity Cycling

Lastly, here is the latest article on Strength Performance. Check it out: Strength Performance Psychology Versus Physiology: It's All Mental

I hope y'all like the articles. Feel free to comment on them or ask questions or give us your feedback!!!

^^^ Correction to this:

I want to spread the word about a few articles composed by Eric Troy from GUStrength.

The first article is about slow versus fast pulls. Why are Deadlifts a slow pull when in comparison Olympic Lifts are much faster? Check this out: Slow Pulls versus Fast Pulls

Why do we Strength Trainees do what we do? What motivates us? Is the end goal or is it the journey leading to its achievement? Eric has explained it here: Strength Training Motivation and Goal Setting

Are you a strength training failurist? What does it mean to be a strength training failurist in the first place? Training To Fail: The Failurists

So what does “neural fatigue” say about the actual observable responses to resistance training? What can it say about affects on muscular strength and power? Or motor control and movement quality? Or endocrine and catecholamine responses? Or training related injuries? Or even psychological profiles? Absolutely nothing. Training to Fail Part 2: Intensity Cycling and High Intensity Overtraining

Do you know why conventional intensity cycling is counter productive? Here's why: Training to Fail Part 3: The Failure of Intensity Cycling

Lastly, here is the latest article on Strength Performance. Check it out: Strength Performance Psychology Versus Physiology: It's All Mental

I hope y'all like the articles. Feel free to comment on them or ask questions or give us your feedback!!!

Upper Body Training

Did a lot of job applications today....Tedious work.

Unilateral Overhead Presses
30 kgs x 5 reps
30 kgs x 5 reps
32 kgs x 3 reps
32 kgs x 5 reps
34 kgs x 2 reps
Getting back there...

Chest Supported Rows
160 lbs x 5 reps
180 lbs x 3 reps
205 lbs x 3 reps
180 lbs x 4 reps
180 lbs x 4 reps

High Cable Rows
75 kgs x 8 reps
75 kgs x 8 reps
80 kgs x 8 reps
70 kgs x 12 reps

Dumbbell Windmills = 12 kgs x 12 reps x 3 sets

Looking forward to tomorrow' squats!!!