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  1. #1
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    Arrow Big Boy Basics

    Hi everyone!!

    I'd like to wish everyone a Happy New Year and the best of luck for all your goals.

    A new year means a new journal so welcome to Big Boy Basics!!!

    Goals are as they have always been: to stay injury free and get stronger and hopefully lose some of the chub

    For all newcomers, 4 weeks of training = 1 Mesocycle.

    Today marks the start of Mesocycle 17. I don't do routines - I train. I follow templates. Here's the template for now:


    THURSDAY: DEADLIFT TRAINING
    1. Deadlifts
    2. Front Squats
    3. Core Training


    FRIDAY: BACK TRAINING
    1. Heavy Rows - either dumbbell, barbell, chest supported or machine done 3-5 sets of 1-5 reps depending on the exercise
    2. Pull-ups - all weighted for as many sets and reps as I like. mostly I aim for 25-50 total reps all done with some added weight.
    3. Medium Rows - either high or low cable rows or unilateral cable rows for 3-4 sets of 8-12 reps
    4. Facepulls or Shrugs
    5. Core Training


    SUNDAY: SQUAT TRAINING
    1. Overhead Squats
    2. Front Squats
    3. Back Squats
    4. Grip Training
    5. Core Training


    MONDAY: PRESS TRAINING
    1. Pistol Squats
    2. Press Variant - either military or bench variants within for heavy work
    3. Pull-ups - light for example; 3x8 or so
    4. Supplementary Press
    5. Core Training


    I suffer from a slew of shoulder and lower back injures so staying injury free is my #1 goal.

    For those interested, my "stats" at the moment are:

    I weigh 195 lbs @ 5'7
    Pistol Squats: 13 reps per leg
    Back Squats: 365 lbs
    Front Squats: 295 lbs
    Overhead Squats: 185 lbs
    Military Press: 185 lbs
    Deadlifts: 475 lbs
    Bench Press: 225 lbs

    A very Happy New Year to everyone once again and I will check in later with a journal update hopefully.

    Oh, and for those concerned, here's my youtube channel: YouTube - anuj247's Channel

    Cheers!

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    Happy new year to you too!

    All the best for your goals.

    Mat

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    Thanks a lot, Mat and same to you

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    Deadlift Training
    Mesocycle 17 - Week 1

    Beginning Thoughts:

    Once again: A very Happy New Year to one and all!!

    Workout:

    Deadlifts:
    (415 lbs x 1 rep x 5 minisets) x 2 cluster sets
    435 lbs x 2 reps
    The goal was to do 2 cluster sets of 5 minisets - each one being a single rep. Last week I had messed up on this but I finally got the hang of it. I thoroughly detest cluster sets. They totally put me off my groove. I did the final set with 435 lbs for sheer giggles.

    Front Squats:
    185 lbs x 3 reps x 3 sets
    205 lbs x 3 reps
    I have been struggling with Front Squats for quite a while now. I have zero technique with these. Just 3 weeks ago I hit 295 lbs for the 4th or 5th time over the span of two months and it was through sheer brute strength. Thats a no-no for me. I would like to perfect and hone in my technique. So, I have gone back to the drawing board and the first change I have made is switching my grip from a rather unstable cross grip to a clean/weightlifters/olympic grip. I am sure with this more stable grip and working on my form from the ground up I will be surpass 295 lbs over the next few months.

    Hanging Air Kicks:
    BW x 10 reps x 3 sets

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

    Videos:

    Deadlifts & Front Squats:
    IronScene | Powerlifting Videos

    Overall Impression:

    This was a better workout than last week. It takes some getting used to these weird octagonal shaped plates...I need to work on my grip more. I am going to be trying a new fun exercise for grip training this coming Monday..

    Have a great day today everyone and thank you for reading!

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    Back Training
    Mesocycle 17 - Week 1

    Beginning Thoughts:

    Was so bloated...and still am.

    Workout:

    Chest Supported Rows:
    160 lbs x 5 reps x 3 sets
    180 lbs x 3 reps
    190 lbs x 2 reps
    I used a lighter weight than last week for my work sets but my overall volume was through the roof. I will increase the weight after I have spent some more time getting used to this exercise and getting my form down..

    Pull-ups:
    BW + 20 lbs x 3 reps
    BW + 30 lbs x 3 reps
    BW + 40 lbs x 2 reps x 2 sets
    BW + 30 lbs x 3 reps
    BW + 20 lbs x 4 reps
    BW + 20 lbs x 3 reps
    Total Reps = 20
    This just wasn't happening today...I wasn't feeling it at all. It's been a few weeks since I've done proper weighted Pull-ups so this is to be expected. I'll be fine next week - especially since I am not hitting Pull-ups 2x a week with this new template.

    High Cable Rows:
    75 kgs x 8 reps x 3 sets

    Facepulls:
    40 kgs x 12 reps x 2 sets
    I actually felt these in my traps...awesome!

    Front Planks:
    BW x 60 seconds x 3 sets

    Hammer Curls:
    22 kgs x 5 reps x 3 sets
    I hate arm work...But I desperately want huge forearms

    Videos:

    Chest Supported Rows & Pull-ups:
    IronScene | Powerlifting Videos

    Overall Impression:

    I hope everyone's had a great weekend full of fun, excitement and promise!

    Good luck for the next week and thanks for reading as always!

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    Squat Training
    Mesocycle 17 - Week 1

    Beginning Thoughts:

    Went in very late and had almost no energy..

    Workout:

    Overhead Squats:
    135 lbs x 3 reps
    155 lbs x 3 reps
    175 lbs x 2 reps
    Decent...I paused at the bottom of 175 for the longest time to make sure I had my form down..

    Front Squats:
    185 lbs x 3 reps x 6 sets
    205 lbs x 1 rep
    225 lbs x 2 reps
    Still working on grip here...It's getting better but I need to stretch my forearm muscles more. I need to squat "down" more and keep my elbows higher.

    Back Squats:
    295 lbs x 5 reps x 3 sets
    Form was very meh...I'm GM'ing the weight a bit and I dont feel comfortable....

    Swiss Ball Jackknife Pikes:
    BW x 10 reps x 3 sets

    Videos:

    Overhead Squats, Front Squats and Back Squats:
    IronScene | Powerlifting Videos

    Overall Impression:

    Gonna spend tomorrow resting and eating....I hope everyone's had a wonderful Monday!!!

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    Quote Originally Posted by Andalite View Post
    Back Squats:
    295 lbs x 5 reps x 3 sets
    Form was very meh...I'm GM'ing the weight a bit and I dont feel comfortable....
    I find myself GMing the weight sometimes too and it's usually a result of lower back fatigue. I noticed that you DL on Thursday and then hit the back again on Friday. Then, after just 1 day of rest, you're squatting. That's not a lot of time for the back to recover. Plus you had already done overhead and front squats, so it's understandable that your back would be fatigued at that point in the workout.

  8. #8
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    Quote Originally Posted by Triple Threat View Post
    I find myself GMing the weight sometimes too and it's usually a result of lower back fatigue. I noticed that you DL on Thursday and then hit the back again on Friday. Then, after just 1 day of rest, you're squatting. That's not a lot of time for the back to recover. Plus you had already done overhead and front squats, so it's understandable that your back would be fatigued at that point in the workout.
    aye..thats very true. Plus, I haven't done back squats regularly in over a year so I am a bit rusty with the exercise. Thanks for dropping by and I agree with you observations. You actually read my entire journal lol...I appreciate that!

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    Press Training
    Mesocycle 17 - Week 1

    Beginning Thoughts:

    Was in a bit of a hurry today but the overall volume would have been low to begin with because I need to set a base mark from which to progress.

    Workout:

    Pistol Squats:
    BW x 4 reps x 2 sets
    Felt pretty comfortable.

    Overhead Press:
    155 lbs x 3 reps
    175 lbs x 1 rep x 2 sets
    I will build on this come next week. I am not sure where I am going to keep rotating a variant of the press on a week to week basis but I might do some crazy bell incline close grip bench presses (wow..what a mouthful!) next week.

    Pull-ups:
    BW x 10 reps
    BW x 8 reps
    BW x 8+1 reps
    Total = 27 reps
    The goal here is to increase overall volume on this exercise as the weeks progress. On this day no weighted pull-ups are done because I need to keep my form in check, etc...

    Unilateral Lat Pulldowns:
    35 kgs x 6 reps x 2 sets
    40 kgs x 5 reps

    Decline Dumbbell Punches:
    14 kgs x 8 reps x 3 sets

    Videos:

    Pistol Squats, Overhead Press, Pull-ups, Unilateral Lat Pulldowns & Decline Dumbbell Punches:
    IronScene | Powerlifting Videos

    Overall Impression:

    The next 2 days are rest days...I plan on losing the bloat and relaxing! I hope everyone's having a swell week!

  10. #10
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    Deadlift Training
    Mesocycle 17 - Week 2

    Beginning Thoughts:

    This is last night's workout...I pretty much sat on my ass all day so I was very lethargic when I hit the gym lol...

    Workout:

    Deadlifts:
    (415 lbs x 2 reps x 3 minisets) x 2 cluster sets
    455 lbs x 1 rep
    I really wanted to hit 4 doubles but all I could muster up was 3. Next week I am going to increase rest period from 25 seconds to 30-45 seconds and really try for get 4 doubles with 415 per cluster set.

    Front Squats:
    185 lbs x 5 reps x 3 sets
    205 lbs x 3 reps
    I used three fingers this time and I added 2 reps to each of the 185 sets...

    Lat Pulldown Crunches:
    40 kgs x 10 reps x 3 sets

    Overhead Plate Sidebends:
    25 lbs x 8 reps x 3 sets

    Dumbbell Windmills:
    12 kgs x 8 reps x 3 sets

    Videos:

    Deadlifts & Front Squats:
    IronScene | Powerlifting Videos

    Overall Impression:

    Tiring workout. I am getting better at cluster sets. I am not used to rep work but I think I'll improve over the next few weeks. I aim to get 4 doubles next week and then I'm gonna increase the weight and go back to singles hopefully with 435. My overall aim is to hit 435 for doubles in a cluster set but it may be a while before I can manage that.

    I hope everyone's having a good weekend! Thanks for reading, as always!

  11. #11
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    Nicely detailed journal here Keep up the good work and moving those big weights.
    Do it!

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    Quote Originally Posted by yellowmoomba View Post
    Nicely detailed journal here Keep up the good work and moving those big weights.
    Thank you very much

  13. #13
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    Back Training
    Mesocycle 17 - Week 2

    Beginning Thoughts:

    This is yesterday's workout..

    Workout:

    Chest Supported Rows:
    160 lbs x 6 reps x 4 sets
    195 lbs x 2 reps
    Double progression right here, guys...If y'all want to read up on Single, Double and Triple Progression, check out this article: Strength Training with Single, Double and Triple Progression.

    Pull-ups:
    BW + 20 lbs x 2 reps
    BW + 20 lbs x 3 + 3 reps
    BW + 40 lbs x 1 + 1 + 1 reps
    BW + 50 lbs x 2 reps
    BW + 40 lbs x 2 reps
    Total Reps = 15
    Decent work...

    High Cable Rows:
    75 kgs x 10 reps x 3 sets

    Facepulls:
    40 kgs x 12 reps x 2 sets

    Suitcase Deadlifts:
    115 lbs x 6 reps x 2 sets

    Hanging Air Kicks:
    BW x 20 reps x 2 sets

    Videos:

    Chest Supported Rows & Pull-ups:

    Overall Impression:

    I hope y'all have had a good weekend thus far...I went and saw Sherlock Holmes and thought it was pretty entertaining. I'm looking forward to seeing the Book of Eli.

    Tonight is Squat Training. I leave for the US on Monday night and I arrive on Tuesday (US Time). So, I won't be training for the next 3 days at the least. I've shifted my Deadlift Training from my usual Thursdays to Fridays over the last 2 weeks but I will resume Deadlifting on Thursdays once again as soon as I get back. So after tonight's squat training update, the next journal update will be on Thursday of the following week. I know I'll be having only 6 days between Deadlift sessions but I should be fine because I will have rested for 4 nights and 3 days straight before my workout. I'm gonna keep my fingers crossed!!

  14. #14
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    Full Body Training
    Mesocycle 17 - Week 2

    Beginning Thoughts:

    This is Sunday's workout. Like I mentioned before, I won't be hitting the gym till Thursday so I had to modify my press and squat training days and basically combine them. The exercise order is a bit unorthodox (for me) because I was making the workout on the spot. I was very sore from Back Training the day before. This was my 3rd workout in a row - something I rarely ever do so I didn't make it too crazy!

    Workout:

    Flat Dumbbell Press:
    75 lbs x 6 reps x 3 sets
    I have been suffering from some shoulder pain recently. I may have not mentioned this before but I suffer from genetically loose shoulder joints which are very prone to dislocations (which are very painful - not the fun kind). So, I have to maintain a very delicate balance between pushing and pulling exercises and over the last month my pulling has overly exceeded by pressing - which is also bad for me. So, I am going to start pressing a bit more. It's weird because too much and too little pressing both mess up my posture and my shoulder girdle's happiness.

    Pull-ups:
    BW x 8 reps
    BW x 10 reps
    BW x 8 + 3 reps
    Total = 28 reps
    I know I did Pull-ups like 2 days back to back but this felt really good on my shoulders.

    Front Squats:
    185 lbs x 3 reps
    195 lbs x 3 reps
    205 lbs x 3 reps
    215 lbs x 3 reps
    225 lbs x 3 reps
    235 lbs x 3 reps
    185 lbs x 7 reps
    Still working on technique. Gonna do some lower weight and much much more volume next week. The best way to get my body to adapt to this new grip is to practice, practice and practice some more. So volume is where this is at. Though, I need to make sure quality remains awesome.

    Dumbbell Windmills:
    14 kgs x 6 reps x 3 sets

    Push-ups:
    BW x 10 reps x 3 sets
    My shoulder hurt a LOT initially with this but I finished each set off with some scapular push-ups which REALLY helped me. I could hear the clicking as my shoulder slid into place. Good times...

    Hammer Curls:
    22 kgs x 5 reps

    Unilateral Shoulder Press:
    66 lbs x 3 reps
    66 lbs x 5 reps
    This felt really good on my shoulder.

    Videos:

    Flat Dumbbell Presses, Pull-ups, Front Squats and Unilateral Shoulder Presses:
    IronScene | Powerlifting Videos

    Overall Impression:

    I leave tonight....Damn, my body is so painfully sore its unbelievable. Muscles which I didn't know I even had are screaming in pain lol..!! I'm looking forward to the 16 hour flight tonight because I'll be fast asleep even before the plane takes off.

    I hope everyone's having a good weekend and good luck to y'all for next week! I'll see y'all on the other side!

  15. #15
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    Deadlift Training
    Mesocycle 17 - Week 3

    Beginning Thoughts:

    I am feeling very weak and tired...I've been under the weather recently and I shouldn't have gone to the gym but I am too stubborn and hard headed to quit.

    Workout:

    Deadlifts:
    (415 lbs x 2 reps x 3 minisets) x 2 cluster sets
    I felt very weak and really just sick and ill today...and it took a huge toll on me. You guys can see my form absolutely deteriorate in the video...

    Front Squats:
    205 lbs x 3 reps
    I wasn't feeling good and I had nothing in the gas after this. Actually, thats not true: I could've done another 2 sets but I wanted to keep something in the tank. I will do better on my Squat Day later this weekend.

    Weird Ab Exercise:
    BW x static holds x 3 sets

    Videos:

    Deadlifts & Front Squats:
    IronScene | Powerlifting Videos

    Overall Impression:

    I hope everyone's had a great week. I am looking forward to this weekend!!!

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