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2011: Deadlifts, Grip and Presses

Muscle Gelz Transdermals
IronMag Labs Prohormones
GRIP, PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 1

Tonight...

CoC #1 Gripper:
2 + 2 + 4 + 3 = 11 attempts
2 negatives with the weak (left) hand.

Weighted Pull-ups:
+45 x 7
+45 x 6
+45 x 6
SP - R

Romanian Deadlifts:
295 x 8
295 x 8
295 x 8
315 x 5
TP

Pull-ups:
BW x 12
BW x 12
BW x 12

Supine Glute Ham Raises:
BW x 12 x 3

Video:
YouTube Video
 
PULL-UP, ROW and GRIP Training - Mesocycle 30 Week 1

Tonight...

Weighted Pull-ups:
+25 x 10
+25 x 10
+25 x 10
SP - R

Deloaded Rows:
185 x 7
185 x 7
185 x 7
205 x 3
205 x 3
TP

Suitcase Deadlifts:
135 x 5
145 x 3
145 x 4

Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4

Hand Extensions:
2 bands x 25 reps x 4 sets

Video:
YouTube Video
 
DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 2

Did this earlier today. I love my Saturdays!!!

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
465 x 2
TP
Fantastic. Added 2.5 lbs to the bar in total (1.25 per side - thanks to my fractional loading plates Eric made me take out) plus I added another set. Triple Progression FTW!!!
I've also fallen to restricting myself to only using a right over left under grip on my work sets. Today, I switched it for the 465. Felt good. It was after a long time.

Overhead Press:
167.5 x 6
167.5 x 5
167.5 x 5
DP - W + R

Barbell Static Holds Grip Training:
275 x 5s
315 x 5s
365 x 2s
Hands were beat....

Video:
YouTube Video
 
JerseyDevil said:
I just went thru your entire journal... Good stuff! I would kill to have your deadlifting power!

Don't give up on bench pressing. That was actually pretty good for not being used to it. Your hands are bent back too far, and that puts way too much pressure on your wrists. Your set up needs work too. Your chest needs to be sticking up in the air (take a big breath of air and imagine a huge expansive chest), pinch your shoulders together and down towards your waist. This places your chest in the ideal pressing position to work the pecs. I may not be explaining it right, but there are plenty of articles on the net concerning proper bench set up.

Research it, do it, and I bet your bench in 6 months will be off the chart.
Click to expand...

Hey JD..I'm sorry to respond to you so late.

Firstly, thanks for going through my entire journal. wow. Thanks.

Secondly, you can have my DL strength. It's not that much. Most people always think of Squats help Deadlifts but they forget that Deadlifts can help Squats as well - it IS a two way street after all :)

On my bench technique: thank you for the critique. Yes, my hands REALLY bent back too far and it put a LOT of pressure on my wrists. My set-up sucks, bro...saying "it needs work" is being very polite :) I need to do it more often if I want to truly improve at it. But right now...right now I'm not so sure if I want to give so much effort into Bench Pressing. Right now the focus is Overhead Press....sometime this year, I'll change direction and go back to Benching more often :)

Once again: thank you for dropping by!!! :)
 
SQUAT Training - Mesocycle 30 Week 2

Sunday evening...

Front Squats:
255 x 3
275 x 2
275 x 2
295 x 1
I'm coming back to Squatting after 6 weeks. The ankle sprain is almost gone....workout was good. I'm pleased.

Kneeling Squats:
225 x 13
225 x 12
225 x 12
Great.

Pull-ups:
10 reps

Video:
YouTube Video
 
PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 2

Sunday evening...

Weighted Pull-ups:
+45 x 7
+45 x 7
+45 x 6
+55 x 3
TP!!!

Dumbbell Swings:
65 x 13
65 x 13
65 x 13

Pull-ups:
BW x 13
BW x 13
BW x 13
Total Reps = 62 reps

Cable Pullthroughs:
100 x 15
110 x 15
110 x 15
Kaizzad calls this the Pornstar Maker..ahahahhaa...

Video:
YouTube Video
 
PULL-UP and ROW Training - Mesocycle 30 Week 3

Tuesday night from last week..worked out 4 days in a row and it was killer. One of those rare weeks....

Weighted Pull-ups:
+25 x 11
+25 x 10
+25 x 9
+25 x 5
Total = 35 reps
SP - R

Deloaded Rows:
187.5 x 6
187.5 x 6
187.5 x 6
SP - W

Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4

Hand Extensions:
2 bands x 25 reps x 4 sets

Video:
YouTube Video
 
DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 3

Last night's training....

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
467.5 x 2
475 x 1
DP - W + S
Good stuff. Next week I am going to try to add reps. I hate adding reps but that time has come. I also want to pull 495 sometime soon. Just to see how it feels.

Overhead Press:
167.5 x 7
168.5 x 5
168.5 x 4 + 1
DP - W + R
Back-Off Set: 135 x 8

Barbell Static Holds Grip Training:
275 x 5s
315 x 6s
345 x 7s
365 x 2s
Hands were beat....

Video:
YouTube Video
 
FRONT SQUATS, KNEELING SQUATS and PULL-UP Training - Mesocycle 30 Week 3

Trained Sunday (today) evening...

Front Squats:
255 x 3
275 x 3
295 x 1
315 x 1
Difficult. Did Squats after 7 weeks.

Kneeling Squats:
225 x 13
225 x 11
225 x 14

Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 8
BW x 10
BW x 10
Difficult

Video:
YouTube Video
 
GRIP Training - Mesocycle 30 Week 3

Tonight...

Gripper Work:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 - 2 + 2 + 1 = 5 attempts
HG 150 x 8 x 3
Very difficult.
Closed 2 of the 5 CoC #1 attempts and all the HG 150s.

Goener Brick Exercise:
2 bricks x 25 seconds x 2 sets
Conservative....

Hand Extensions:
2 bands x 25 x 4

Hope everyone's having a good week :-)
 
Pull-Up and Posterior Chain - Mesocycle 30 Week 3

I haven't updated my log all week. My apologies. This was Tuesday's training...

Weighted Pull-ups:
+45 x 7
+45 x 7
+45 x 7
+65 x 2
+65 x 1
DP - W + R

Dumbbell Swings:
65 x 13
65 x 15
65 x 17
SP - R

Pullthroughs:
110 x 20 x 3
SP - R

Video:
YouTube Video
 
PULL-UP and GRIP Training - Mesocycle 30 Week 3

This happened on Wednesday!

Weighted Pull-ups:
+25 x 12
+25 x 10
+25 x 10
+25 x 7
Total = 39 reps
SP - R

Cable Rows:
110 x 10 x 5

Suitcase Deadlifts:
135 x 6
145 x 6
155 x 3
155 x 5
165 x 1
This is just fantastic.

Video:
YouTube Video
 
DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 4

Last night..

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
470 x 3
500 x 1
DP - W + R
Killer. I haven't attempted 500 in like 8 months and I've never done it after doing 15 reps with 90%+ of my 1RM. My nickname is "Jiggles". When you see the 500 attempt, you'll see why...

Overhead Press:
167.5 x 4
187.5 x 1
190 x 1
This is a BW OHP and a new PR!!!

Barbell Static Holds Grip Training:
365 x 5s
365 x 10s
Hands were beat....

Video:
YouTube Video
 
SQUAT Training - Mesocycle 30 Week 4

Sunday's training...

Front Squats:
Mobility Drills
275 x 2
295 x 1
295 x 1
Meh...

Dumbbell Swings:
65 x 12 x 3

Supine GHRs:
BW x 15 x 3

Front Planks:
BW x 60s
BW x 60s
BW x 90s

Video:
YouTube Video
 
GRIP Training - Mesocycle 30 Week 4

Monday night...

Gripper Training:
WMT x 5 x 2 <<-- Warm-up
HG 150 x 2 x 2 <<-- Warm-up
CoC #1 x 2 x 3 <<-- Work Sets
HG 150 x 6 <<-- Back-off set
6 attempts with the CoC #1....

Goerner Brick Lift:
2 Bricks x 30 seconds x 2 sets

Hand Extensions:
2 bands x 25 x 3

Meh.....
 
WEIGHTED PULL-UP & POSTERIOR CHAIN Training - Mesocycle 30 Week 4

Last week was very very busy. This is Tuesday's training. I didn't get to train on Wednesday so I have only 3 workouts for the past week.

Weighted Pull-ups:
+45 x 8
+45 x 8
+45 x 8
+70 x 4
DP - W + R
OMG

Romanian Deadlifts:
315 x 8
315 x 8
315 x 8
315 x 6
DP - W + R

Supine GHRs:
BW x 12 x 3

Pull-ups:
BW x 10

Video:
YouTube Video
 
DEADLIFT Training - Mesocycle 31 Week 1

From last night...

Deadlift Warm-ups:
Hip/Ankle Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
465 x 3
475 x 3
470 x 3
470 x 3
Crazy

Front Planks:
BW x 60s x 3

Video:
YouTube Video
 
OVERHEAD SQUATS & WEIGHTED PULL-UPS - Mesocycle 31 Week 1

Tonight...

Overhead Squats:
135 x 5
155 x 3
165 x 2
185 x 2
Very happy with these...I'm weighing in at 187 lbs or so (85 kgs) so I'm very pleased with this!!!


Weighted Pull-ups:
+45 x 4
+70 x 3
+70 x 3
Awesome

Dips:
10 + 10 + 10 + 10 = 40 reps

Supine GHRs:
BW x 15 x 3

Barbell Static Holds (Grip Training):
315 x 6s
365 x 6s
365 x 6s
365 x 6s

Video:
YouTube Video
 
WEIGHTED PULL-UPS & ROMANIAN DEADLIFTS - Mesocycle 31 Week 1

Last night...

Weighted Pull-ups:
+35 x 4
+55 x 4
+70 x 3
+90 x 2
+100 x 1
+45 x 10
Damn!!!!!!! This one was for Joe :D

Romanian Deadlifts:
315 x 8
335 x 8
315 x 8
335 x 6
365 x 3
Killer

Video:
YouTube Video
 
WEIGHTED PULL-UPS, ROWS & SUITCASE DEADLIFTS - Mesocycle 31 Week 1

Wednesday last week...I know, very late update...

Weighted Pull-ups:
+25 x 13
+25 x 13
+25 x 11
+25 x 13
Total = 50 Reps
OMG

Deloaded Barbell Rows:
165 x 5
185 x 4
185 x 5
NB + NBV

Suitcase Deadlifts:
165 x 2

Video:
YouTube Video
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
DEADLIFTS & ROPE PULL-UPS - Mesocycle 31 Week 2

Last night...

Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets::
475 x 2
495 x 2
475 x 2
475 x 2
475 x 2
Average Weight = 479
Average Intensity = ~96%
Goal was to do 5 heavy doubles. Got the job done. So incase this has seemed chaotic, there's a 4 week Double/Triple alternation which I am doing. Last week was the first in which the goal was to hit 4 triples. I hit 465, 475, 470 and 470 making the average weight 470 (94%). The goal for this week was to hit 5 doubles. I got an average weight of 479 (96%). Next week I'll be going for 4 triples again but to beat the average weight and then week after that (Week 4) I'm gonna hit 5 doubles to beat this week's average weight. In any case, my working weight range has moved from the 425-465 range to 465-495. This is good.

Rope Pull-ups:
BW x 14
BW x 16
Total = 30 reps

Video:
YouTube Video
 
Circuit Training - Mesocycle 31 Week 2

I've had a LONG week and I haven't found the time to update this log. In addition to this, I had to skip my Tuesday workout and therefore my Wednesday workout was messed up....Anyway, this workout is from last Sunday..

Round 1 and 2:
Pistol Squats = +70 x 5
Weighted Pull-ups = +45 x 8
Weighted Dips = +45 x 8
Dumbbell Swings = 60 x 12
Pull-ups = BW x 8
Unilateral Overhead Press = 60 x 5

Video Part 1:
YouTube Video


Video Part 2:
YouTube Video
 
CONDITIONING Training - Mesocycle 31 Week 2

This happened on Wednesday. I had no time to train and I decided to do something stupid. Awesome. Not.

23 Minute Timed Superset:
Front Squats @ 225 lbs = 5 + 5 + 4 + 3 + 4 + 2 + 3 + 2 + 2 = 30 reps
Pull-ups @ 185 lbs BW = 11 + 10 + 10 + 8 + 8 + 7 + 5 + 3 + 8 = 70 reps

Got DESTROYED

Video Part 1:
YouTube Video


Video Part 2:
YouTube Video


Video Part 3:
YouTube Video
 
DEADLIFT Training - Mesocycle 31 Week 3

Last night....I was sore as hell from my Conditioning Drill on Wednesday but I think the workout went relatively okay.

Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets::
475 x 3
475 x 3
475 x 2
475 x 2
485 x 1
Next week I will begin a run at SDT on this. The NB is going to be 475 x 3 x 2.

Video:
I have a video of me, Gopi and Kanishk...Dev and Lorelli will upload theirs separately but this one has the three of doing our pulls. Gopi started a NBV with 185 x 4 x 2. Kanishk did SDT Progression to hit 295 x 8 x 2. Devraj blasted through his old max by hitting 375 x 2 and Lorelli hit 205 x 3 x 2. Anyway, here's my video:
YouTube Video
 
DEADLIFTS - Mesocycle 31 Week 4

So my training has been kinda erratic over the last couple of weeks. Too much work and other commitments. Well, things will settle down.

This past week was pretty crazy....Trained Deadlifts on Saturday. Devraj managed to hit 405x2 which is awesome. Lorelli and Gopi managed to hit Double Progression and I believe Lorelli pulled 215 and Gopi pulled 205x2. As for me...I set a New Base Weight.

On Tuesday Dev and I went for Kaizzad's BB comp. It's the first BB comp I've ever been to and to be honest, I only went for Kaizzad. If Kaizzad wasn't a bb'er I wouldn't give two shits about that entire sport. Kaizzad placed well at 2nd place in his weight class. He's making his bones and I am sure he'll get where he wants to be in the next 10 years.

In other exciting news, my boy Joe from Ground Up Strength successfully graduated to Purple Belt in his Krav Maga training. Fuckin' BADASS to say the LEAST!!!!! Check out his log here: Joe Weir Strength Journal: Training for Martial Arts - Ground Up Strength

On to the training....

Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets::
475 x 3
475 x 3
NBV

Video:

YouTube Video


WEIGHTED PULL-UPS & ROMANIAN DEADLIFTS - Mesocycle 31 Week 4

Since we couldn't train on Sunday or Tuesday, I scaled this workout up to Monday (last Monday that is) and I ended up skipping Wednesday because I had my corporate slave duties to attend to on a 14 hour shift.

Weighted Pull-ups:
+45 x 4
+70 x 3
+70 x 3
+70 x 3
DP - W + S

Romanian Deadlifts:
335 x 8
335 x 7
335 x 7
SP - R
Since I am doing this exercise on a weekly basis, I've decided to be very cautious about progression.

Cable Pull Throughs:
110 x 12 x 3

Video:

YouTube Video
 
DEADLIFTS - Mesocycle 32 Week 1

This is last night's training....

Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets::
475 x 3
475 x 3
485 x 2
485 x 1
DP - W + S
This is going to be quite the uphill climb.

Video:
YouTube Video
 
GRIPPER - Mesocycle 32 Week 1

This is Sunday's training....

Gripper Training:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 x 1 x 5 = 5 singles
HG 150 x 8 x 4
Goddamnit the CoC is killing me!!!

Hand Extensions:
2 bands x 25 reps x 5 sets
 
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