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Beached Whale Chronicles

Andalite

Andalite

A Beached Whale..
Elite Member
Joined
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Messages
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Location
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Hi everyone,

I started this journal on a bunch of other boards but I'm stopping most of them from now on.

I haven't posted on this board in forever and I think it's time I come back..I've always liked the feel of this board so I'm setting up shop here :)

I started this year weighing 215 lbs @ 5'7. Needless to say, I was fat. I am now down to 185-190 lbs.

I'm 21 years old and a Senior at Trinity University majoring in Finance and Economics with a huge amount of elective classes in History. If the money paid well, I'd love to be a History major.

I have been training for 5 years now (6 in March 2010) and I spent the first few doing stupid things. I then suffered a series of shoulder and lower back injuries for a good year and a half almost.

I then got introduced to the wonderful ideas of shoulder stability, hip mobility, etc by Eric Cressey and Eric Troy.

I am a strength trainee of sorts...I'm not a powerlifter so I don't focus as much on the big three as some of you guys.

I dabble in Overhead Squats, Pistol Squats, Deadlifts, Military Press, etc...

I don't follow "routines". I train.

I follow templates and the exercises are rotated every 4 weeks. Each block of 4 weeks is one Mesocycle. I am currently on Week 2 of my 15th Mesocycle.

I'm going to post the last 2 weeks' workouts just to keep this fresh with Mesocycle 15.

Thanks for reading everyone and it's great to be here :)
 
13th November

Fall 2009 Training
Mesocycle 15 - Week 1
Deadlift Day​

Beginning Thoughts:

This week has been hellish for my school-wise. I managed to only get one sandwich in yesterday before this workout.​

Workout:

Deadlifts:
405 lbs x 3 reps
415 lbs x 3 reps
425 lbs x 3 reps
435 lbs x 1 rep
455 lbs x 1 rep

Weird Ab Exercise:
BW x 4 reps x 4 sets ​

Videos:


Overall Impression:

Good session. I ate like a pig after this workout though...Taco C all the way lol....​
 
15th November

Fall 2009 Training
Mesocycle 15 - Week 1
Press Day​

Beginning Thoughts:

SI have decided to alternate Military Press and Bench Press from here on out. This week I started it off with Bench Press. Next week I will do Military Press and so on and so forth. I am keeping a simple linear progression scheme of 5x3 and my base weights for Bench is gonna be 185 and for Military is gonna be 160. After 5x3, I plan on hitting one or two slightly heavier sets just for kicks.​

Workout:

Bench Press:
185 lbs x 3 reps x 5 sets
225 lbs x 1 rep

Dumbbell Rows:
120 lbs x 2 reps x 3 sets

High Cable Rows:
160 lbs x 8 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets​

Videos:

Press and Rows:
IronScene | Powerlifting Videos

My boy Didier hit a 365 Deadlift which is a new PR @ 140 lbs BW:
IronScene | Powerlifting Videos​

Overall Impression:

I am swamped with school work this week. I have 3 exams in a row from Tuesday - Thursday. So I am gonna be missing my Pistol Squat workout but I will hit the gym tonight for Squat Day.

I hope everyone's had a good weekend so far and thanks for reading! :)​
 
16th November

Fall 2009 Training
Mesocycle 15 - Week 1
Squat Day​

Beginning Thoughts:

I am kinda overwhelmed with school work....​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets

SSB Squats:
295 lbs x 3 reps
335 lbs x 1 rep
295 lbs x 3 reps x 3 sets
365 lbs x 1 rep
Getting into it...

Unilateral RDLs:
40 lbs x 5 reps x 2 sets

Farmers Walks:
105 lbs x 2 trips x 2 sets

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

Videos:

Forgot my camera...Really stupid of me.​

Overall Impression:

I am beginning to like squatting again so thats good.

Have a good week ahead, everyone :)​
 
Today - 22nd November

Fall 2009 Training
Mesocycle 15 - Week 2
Squat Day​

Beginning Thoughts:

So...it's been 5 days since my last journal update. Last week was one of the worst weeks of my life. I was swamped with school work and I didn't get more than 3 hours of sleep each night.

I am going to be starting a new singles cycle for Deadlifts (more on that later) come next Thursday so this week's Deadlift workout was going to be very light. Since I hadn't been sleeping well (or at all) I decided to skip it. I went in yesterday and did a squat session though. Today's gonna be a press day and tomorrow I'll focus on pistol squats. Thats the plan so far.

If any of y'all are interested, my next Deadlift cycle of singles can be found out here: The Singles Scene. I will be starting this come next Thursday (on Thanksgiving Day).​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
295 lbs x 1 rep
Decent work.

SSB Squats:
335 lbs x 3 reps x 3 sets
This felt SOOO heavy..

Unilateral RDLs:
40 lbs x 5 reps x 2 sets

Farmers Walks:
105 lbs x 2 trips x 3 sets
Each trip is 25 feet. So each set was 50 feet. And 3 sets made it 150 feet total. I am underestimating these values though.

Weird Ab Exercise:
BW x 6 reps x 2 sets
I really need to come up with a name for this exercise.​

Videos:

Unlike last week, I did NOT forget my camera. Here's my squat session:
IronScene | Powerlifting Videos​

Overall Impression:

I am eating right and sleeping well for the last 3 days. I did eat decently inspite of having a terrible week though.

I hope y'all are having a good weekend. Thanks for reading!​
 
Fall 2009 Training
Mesocycle 15 - Week 2
Press Day​

Beginning Thoughts:

I was supposed to do Military Presses today but I wasn't feeling it.​

Workout:

Dips:
BW x 5 reps
BW + 10 lbs x 5 reps
BW + 20 lbs x 5 reps
BW + 30 lbs x 5 reps
BW + 40 lbs x 5 reps
BW + 50 lbs x 3 reps

Dumbbell Rows:
120 lbs x 3 reps x 3 sets
120 lbs x 5 reps
I went all out on that last set..

High Cable Rows:
160 lbs x 9 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 2 sets

Ab Rollouts:
BW x 10 reps x 3 sets​

Videos:

Press and Rows:
IronScene | Powerlifting Videos

My boy Paul doing Military Press and Rows:
IronScene | Powerlifting Videos​

Overall Impression:

Good workout. I cannot wait for Thanksgiving. This semester has gone by so fast. Very soon it's gonna be May and I'll be graduating college.​
 
Fall 2009 Training
Mesocycle 15 - Week 3
Deadlift Day​

Beginning Thoughts:

Happy Thanksgiving everyone.

I am in Dallas celebrating Thanksgiving with some friends. We decided to hit the gym today early in the morning. I hadn't eaten anything all I was sipping on during my workout was 2 scoops of whey and 2 scoops of dextrose.

As I mentioned last week, this week is gonna mark the first of a small singles cycle. If you need any info on singles training, please give this a read: The Singles Scene by Eric Troy and Joe Weir.​

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
435 lbs x 1 rep (96%)
415 lbs x 1 rep (91%)
415 lbs x 3 reps (91%)
I got carried away by the last set...I didn't go quite to failure though. My calluses got ripped out in 435 and I lost all drive so I got frustrated with this weight and decided to crank out 3 reps.

Renegade Rows:
35 lbs x 7 reps
45 lbs x 7 reps x 2 sets

Pallof Press:
42.5 lbs x 12 reps x 3 sets

Cable Wood Chops:
35 lbs x 12 reps x 2 sets​

Videos:

Deadlifts and Core Training:
IronScene | Powerlifting Videos​

Overall Impression:

I haven't been as consistent as I would like to be this month of November. Hopefully things will improve down the line.

I hope everyone's having a great Thanksgiving! Thank you for reading, guys & gals!​
 
Deads for your weight are very impressive. Checked out the front squat vids. :thumbs: Excellent form.
 
Fall 2009 Training
Mesocycle 15 - Week 3
Squat Day​

Beginning Thoughts:

I cannot believe the weekend is almost over. It literally flew by. Come next week I am going to be cramming for finals...Fucking terrible.

So, I had to skip yesterday's planned Press Day so I merged the two workouts together today.​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
315 lbs x Choke
So...I did my 3 sets with 275 which much better control than last time (I'm pretty pleased with that) but when I took the 315, I just couldn't do it. The bar was up against my throat and it literally choked me. I just stood with the bar for like 15 seconds, got extremely light headed and dizzy, saw some sparks and thought I was about to faint and I racked the weight immediately because I started learning backward. This has never happened to me before. Really miserable feeling. I am just waiting to break the 315 barrier lol....Only a matter of time, though. I am sure of it.

Dumbbell Rows:
125 lbs x 3 reps x 3 sets
125 lbs x 6 reps <<-- used straps
I saw 125 lbs DB's and I just had to jump on this. Hahah...

High Cable Rows:
160 lbs x 10 reps x 2 sets
190 lbs x 5 reps
175 lbs x 8 reps
I used this new bar which I've never come across before and I wanted to experiment it with it for a bit. It was awesome.

Farmers Walks:
105 lbs x 1 trip x 6 sets
I was toasted after this. I got 2 clips of this in my video.​

Videos:

Front Squats, Dumbbell Rows and Farmers Walks:
IronScene | Powerlifting Videos​

Overall Impression:

My next workout will be on Monday night (unless something unexpected turns up). I need to focus more on diet.

I hope y'all had a happy thanksgiving. Good luck for the new week, everyone and thanks for reading! :)​
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Your front squats are really strong. Seems like youve gotten alot stronger since the last time you posted here! Nice work
 
Andalite, WELCOME BACK MY FRIEND!!! Workouts are STRONG!!! You have improved tremendously, and put some serious size on too!!! Awesome job, keep it up!!!
 
Fall 2009 Training
Mesocycle 15 - Week 3
Pistol Squat Day​

Beginning Thoughts:

I was not supposed to workout yesterday because I usually take 2 days off before Deadlifts. But, I decided to go in because this November has been terrible for me in terms of training frequency. I've been skipping my workouts like none other. So I figure with all the down time I can handle a wee bit more frequency for one week.​

Workout:

Pistol Squats:
6 + 6 + 9 = 21 reps
I really tried to focus on keeping my leg suspended (the leg I am not squatting on, ofcourse).

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 20 lbs x 3 reps
Total Reps = 15

Weird Ab Exercise:
BW x 4 reps x 3 sets

Side Plank Rows:
22.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds​

Videos:

Pistol Squats, Pull-ups, Weird Ab Exercise and Side Plank Rows:
IronScene | Powerlifting Videos​

Overall Impression:

I hope everyone's having a good week so far. Thanks for reading!​
 
Great job, keep it up. I would fall over and bust my head tryin those!!!
 
Fall 2009 Training
Mesocycle 15 - Week 4
Deadlift Day​

Beginning Thoughts:

I have had a very relaxing week. Next week exams begin and all hell will boil over.

It's also bitterly cold here in San Antonio. It's been in the low 40s all week and I hate this weather. One of the reasons why I chose Trinity University was so I could enjoy the warm weather.​

Workout:

Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
I got 1 more rep than last week with 455 and I think my form improved as well. I am looking forward to next week when I am supposed to do 9 singles again.

Weird Ab Exercise:
BW x 5 reps x 3 sets

Ab Roller:
BW x 10 reps x 3 sets​

Videos:

Deadlifts and Core Training:
IronScene | Powerlifting Videos​

Overall Impression:

I hope everyone's having a good week! Thanks for reading.

The weather forecast says tomorrow is gonna be snow day. *shiver*​
 
OUTSTANDING Deads my Friend!!! Weird is right, I'd fall on my head!!!
 
Hey now, don't sell yourself short!!!
 
Fall 2009 Training
Mesocycle 15 - Week 4
Press Day​

Beginning Thoughts:

This is yesterday's workout.​

Workout:

Crazy Plate Bench Press:
185 lbs x 3 reps x 2 sets
205 lbs x 2 reps
210 lbs x 1 rep
215 lbs x 1 rep
185 lbs x 5 reps
My friend Paul managed to hit 300 on this. We had the 25 lbs plate suspended from the Blue bands.

Dumbbell Rows:
120 lbs x 4 reps x 2 sets
120 lbs x 6 reps x 2 sets

High Cable Rows:
160 lbs x 10 reps x 3 sets

Banded Shrugs:
Blue x 15 reps x 3 sets

Cable Wood Chops:
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps​

Videos:

Crazy Plate Bench Press:
IronScene | Powerlifting Videos

My boy Paul hitting 300x1:
IronScene | Powerlifting Videos​

Overall Impression:

Gonna take today off and then hit Squats on Sunday and Pistols and Monday.. Exams start from next week so I need to put my nose to the grindstone now.​
 
Fall 2009 Training
Mesocycle 15 - Week 4
Squat Day​

Beginning Thoughts:

This is last night's workout. I have such a love-hate relationship with the Front Squat. I love FS and it hates me :(​

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
285 lbs x 1 rep
295 lbs x FAIL
295 lbs x 1 rep
Oh man....This destroyed me. The bar rolled forward in 295 on the ascent and I had to dump it. I got the weight on my second attempt though.

Front Squat Cluster Sets:
(225 lbs x 1 rep x 4 minisets) x 1 set
(225 lbs x 2 reps x 4 minisets) x 1 set
Did 2 sets here. Tired the shit outta me. If anyone is wondering: you do clusters by choosing a weight, doing some reps, resting for 20 seconds, doing some more reps, rest for 20 seconds and then do some more reps, etc. I have these two sets on video but I warn you that they are VERY boring because of all the waiting around I did.

Cable Pull-throughs:
90 lbs x 10 reps x 3 sets

Farmers Walks:
110 lbs x 2 trips x 3 sets

Jackknife Pikes on a Swiss Ball:
BW x 7 reps x 2 sets​

Videos:

Front Squats, Cluster Sets, Pull-throughs, Farmers Walks and Jackknife Pikes on a Swiss Ball. WARNING: VERY LONG!:
IronScene | Powerlifting Videos​

Overall Impression:

The workout was pretty decent. I am happy with 295 on the Front Squats. The Cluster Sets were really difficult (mentally) to go through.​
 
HUGE Front squats my Friend, Great workout!!!
 
Fall 2009 Training
Mesocycle 15 - Week 4
Pistol Squat Day​

Beginning Thoughts:

Went in on Tuesday again....​

Workout:

Pistol Squats:
7 + 7 + 7 = 21 reps
My form went to complete shit come the 3rd set. I was pretty pissed off about this.

Pull-ups:
BW x 3 reps x 3 sets
BW + 20 lbs x 3 reps
BW + 35 lbs x 3 reps
BW + 50 lbs x 2 reps x 2 sets
BW + 40 lbs x 1 rep
Total Reps = 20
Decent session.

Banded Bench Press:
Orange short band x 10 reps x 2 sets
A friend of mine bought these bands so I thought I'd be the first to break them in :D

Renegade Rows:
50 lbs x 7 reps x 3 sets

Alternating 1 Arm 1 Leg Front Planks:
BW x 60 seconds x 3 sets
I got this one video.​

Videos:

Pistol Squats, Pull-ups and Core Training:
IronScene | Powerlifting Videos​

Overall Impression:

I hope everyone's having a good week. Thanks for reading! :)​
 
SOLID workout Brother!!! Love the addition of the video!!! How hard is it to download it???
 
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