Big Boy Basics

[Andalite]

SQUAT TRAINING - Mesocycle 24 Week 4

I worked on 4 days straight.
Last Saturday = Deadlifts
Sunday = Full Body with Pistols, pulls, etc.
Monday = Squat Training
Tuesday = Press Training

This is the Squat workout...

Front Squats:
295 lbs x 1 rep @ 92.5%
255 lbs x 3 reps x 3 sets @ 81%
255 lbs x 6 reps @ 81%
That last set was a killer.

Back Squats:
275 lbs x 4 reps
315 lbs x 3 reps
275 lbs x 7 reps
Tried really hard to not do the butt wink. I hate back squats.

Supine GHR:
BW x 12 reps x 3 sets

Swiss Ball Jackknife Pikes:
BW x 12 reps x 2 sets

Video:

YouTube Video

 

[Andalite]

PRESS TRAINING - Mesocycle 24 Week 4

This workout took place on Tuesday.

Overhead Press:
165 lbs x 5 reps x 3 sets
This was damn difficult!

Close Grip Bench Press:
185 lbs x 8 reps x 2 sets

BodyWeight Pull-ups:
10 + 10 + 11 + 10 + 10 + 9 + 8 + 7
TOTAL = 75 REPS
This killed me.

Video:

YouTube Video

 

[Andalite]

Ground Up Strength members in India:

YouTube Video

 

[fufu]

Nice OH pressing, what is your current PR for 5 reps?

 

[davegmb]

Again your overhead squats and pistol squats are sooooooooo impressive, literally nobody comes close to you in my gym for those exercises and mine is full and rugby and football lads, really good job.

 

[Andalite]

Nice OH pressing, what is your current PR for 5 reps?

I have no idea. I do know that the last time I checked my 1RM was 185 . I don't know what my 5RM is. I've never done it.

Again your overhead squats and pistol squats are sooooooooo impressive, literally nobody comes close to you in my gym for those exercises and mine is full and rugby and football lads, really good job.

Thanks, Dave

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 25 Week 1

This is what happened on Saturday.

Firstly, Friday was a difficult day because I had a fever and a slight throat ache. Later that evening it developed into a cough. On Saturday I felt ok all day..just a little meh but I shrugged it off thinking it wasn't a big deal - especially since the fever had left. Well, I worked out @ 8 pm and I took a 2 hour nap from 5 to 7. When I woke up at 7 pm I had a pretty nasty cough but I figured it wasn't a big deal. Big Mistake on my part.

The goal was to start Singles Scene and do 7 reps with a minimum of 90% of my max after working up to a relative max for that day.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps

Deadlift Work Sets:
465 lbs x 1 rep @ 93%
465 lbs x 1 rep @ 93%
500 lbs x FAIL
475 lbs x 1 rep @ 95%
465 lbs x 1 rep @ 93%
455 lbs x 1 rep @ 91%
455 lbs x 1 rep @ 91%
465 lbs x 1 rep @ 93%

Damn this was hard. Because of that cough I just couldn't keep my core tight and everything felt "off". I should've done the smart thing and gone home but I just grinded through it. Y'all can see that on almost all the reps the lockout was an issue but I just stuck through it like a bull lol.

So the plan is that next week will be a repeat of this workout. Hopefully this week will be good to me and I won't go in to the gym next Saturday feeling like this.

Video:

YouTube Video

 

[Andalite]

FULL BODY TRAINING - Mesocycle 25 Week 1

This is yesterday's training.

Pistol Squats:
+50 lbs x 3 reps
+60 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 5 reps
I am probably gonna look into buying some chains so that I can do these more easily.

Weighted Pull-ups:
+35 lbs x 4 reps
+35 lbs x 6 reps
+35 lbs x 7 reps
+35 lbs x 4 reps
I'm gonna work on adding reps to this over the next 4 weeks.

Front Planks:
BW x 60 seconds x 3 sets

Video:

YouTube Video

 

[Andalite]

SQUAT TRAINING - Mesocycle 25 Week 1

This happened last night. It was one of those nights.....I went in late and Kaizzad was awesome enough to keep the gym open for me extra time.

Front Squats:
285 lbs x 1 rep @ 90%
255 lbs x 5 reps x 3 sets @ 81%
My legs were torched. Firstly I was sore as hell from Sunday's Pistol Squats and then I did this.

Back Squats:
315 lbs x 1 rep
I think my form is improving slowly.

Swiss Ball Jackknife Pikes:
BW x 12 reps x 2 sets

Video:

YouTube Video

 

[Andalite]

PRESS TRAINING - Mesocycle 25 Week 1

This is last night's workout. I've worked out 4 days in a row and each workout has been hell. I am really looking forward to the next 3 days of rest I have. I will do some mobility drills on Thursday just to work on hip mobility but other than that there is nothing much planned.

Unilateral Overhead Press:
65 lbs x 5 reps
70 lbs x 5 reps
70 lbs x 5 reps
75 lbs x 2 reps
I am going to be alternating Unilateral Overhead Presses with Overhead Presses on a weekly basis.

BodyWeight Pull-ups:
13 + 10 + 10 + 9 = 42 reps
Decent. Gonna work on adding reps every week. I still want that 50 reps in 4 sets combo.

Facepulls:
75 lbs x15 reps x 2 sets

Cable WoodChops:
25 lbs x 15 reps
37.5 lbs x 15 reps
37.5 lbs x 15 reps
This was hard.

Video:

YouTube Video

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 25 Week 2

This is Saturday night's training. All of us except for Kanishk were there: Devraj, Bijoy, Me, Lorelli and even Kaizzad made an appearance!

Since I had made the amateur and silly mistake of training last week when I was sick, this was Week 1 of The Singles Scene.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps

Deadlift Work Sets:
455 lbs x 2 reps @ 91%
495 lbs x 1 rep @ 99%
495 lbs x 1 rep @ 99%
475 lbs x 1 rep @ 95%
475 lbs x 1 rep @ 95%
455 lbs x 1 rep @ 91%
Total Singles = 7
Average Weight = 472 lbs
Average Intensity = 94.4%
Difficult workout. I need to focus more next time. My set-up was meh coz I got lazy I guess......I was extremely nervous and anxious. I will do better next time.

Overhead Squats:
135 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
Awesome.

Banded Pull Throughs:
2 Whites + 1 Black x 13 reps x 3 sets

Russian Twists:
50 lbs x 10 reps x 4 sets

Video from Today's Session:

YouTube Video

Last week's training recap for all Ground Up Strength members from India:

YouTube Video

 

[Andalite]

FULL BODY TRAINING - Mesocycle 25 Week 2

This is Sunday's training...

Pistol Squats:
+50 lbs x 3 reps
Knees felt weird. You know....Pistol Squats are difficult lol..

Weighted Pull-ups:
+35 lbs x 6 reps
+35 lbs x 5 reps
+35 lbs x 5 reps
+35 lbs x 5 reps

Video:

YouTube Video

 

[Andalite]

SQUAT TRAINING - Mesocycle 25 Week 3

Playing catch-up with my log lol....

Front Squats:
295 lbs x 1 rep @ 92.5%
265 lbs x 3 reps x 5 sets @ 82.5%
Pretty darn difficult!

Called it a day on Monday...too late to the gym to do anything more..

Video:

YouTube Video

 

[Andalite]

PRESS TRAINING - Mesocycle 25 Week 2

Tuesday's workout....So I went into the gym not wanting to train. I was just too exhausted from work.

BUT, I went in anyway and I decided to do a circuit. Overhead Press @ 165, Pull-ups @ BW and Unilateral OHP @ 65. I am not going to group the exercises together but keep in mind that each set is part of the circuit. The video has all 4 circuits.

Overhead Press:
165 lbs x 5 reps
165 lbs x 4 reps
165 lbs x 3 reps
165 lbs x 2 reps
Total Reps = 14

BodyWeight Pull-ups:
10 reps
11 reps
10 reps
10 reps
Total Reps = 41

Unilateral Overhead Press:
65 lbs x 5 reps
65 lbs x 5 reps
65 lbs x 5 reps
65 lbs x 5 reps
Total Reps = 20

Front Planks:
BW x 60 seconds x 3 sets

Video:

YouTube Video

 

[Andalite]

DEADLIFT, BACK, SQUAT and PRESS Training - Mesocycle 25 Week 3

This has been an emotional roller-coaster of a week for me.....I'm sorry for taking so long to update this but shit happens I guess.

I'll start with Deadlift Training:

DEADLIFT TRAINING

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps

Deadlift Work Sets:
455 lbs x 2 reps @ 92%
495 lbs x 1 rep @ 100% <<-- Relative Max for this training session
505 lbs x FAIL
505 lbs x FAIL
475 lbs x 1 rep @ 96%
475 lbs x FAIL
Called it quits. My mind was playing games with me. Also, I was an idiot for doing thoracic extensions of a barbell. My back is in pain till today. So stupid of me!
Anyway:
Average Weight = 470 lbs
Average Intensity = 94.9%

Pistol Squats:
40 lbs x 3 reps x 3 sets

I'll post all videos at the end..This is it. Up next, Back...

BACK TRAINING

Weighted Pull-ups:
+35 lbs x 6 + 6 + 5 + 5 + 4 + 4 = 30 reps

Dumbbell Rows:
140 lbs x 6 + 7 + 8 = 21 reps

Zavickas Press:
135 lbs x 5 reps
145 lbs x 3 reps
145 lbs x 2 reps
You guys absolutely HAVE to give this exercise a shot.

Cable Rows:
120 lbs x 12 reps x 3 sets
100 lbs x 15 reps

Side Planks:
BW x 30 seconds x 2 sets

Monday brought: Squats...

SQUAT TRAINING:

Front Squats:
305 lbs x 1 rep @ 97%
265 lbs x 3 reps x 5 sets @ 82.5%
I am going to be ditching this Gillingham cycle. Fuck this. I am just going to go by feel on Front Squats from here on out. What I will be doing is somewhat structured though. I will try for a relative max every session. Then I will take 90% of that work upwards from there. Singles, Doubles, Triples, whatever. I will do a decent amount of work in that range.

Back Squats:
275 lbs x 3 reps x 5 sets
315 lbs x 1 rep
I need to learn to squat properly. So what I will be doing is SDT Progression on this. I will start with a low base volume and work from there.

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

Plate Pinches:
2 plates of 10 lbs each x 30 seconds x 2 sets
This practice of 30 second holds will be stopped as per Joe's instructions. It is time to hold for ~10 seconds with heavier weight.

Lastly, on Tuesday...

PRESS TRAINING

Bench Press:
185 lbs x 6 reps
195 lbs x 6 reps
205 lbs x 3 reps
215 lbs x 1 rep
185 lbs x 6 reps
Called it quits.

I am going to stop working out 4 days in a row. From next Mesocycle, my template is going to be revised. I need to sit and think about some of my exercise groupings but other than that I am set.

Videos....First, Deadlift Training:

YouTube Video

Next...the rest of the week all put together neatly:

YouTube Video

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 25 Week 4

It's been one hell of a week.....I'm gonna post all 4 workouts and the new template one by one.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps

Deadlift Work Sets:
455 lbs @ 92%
475 lbs @ 96%
495 lbs @ 100%
475 lbs @ 96%
485 lbs @ 98%
Average Weight = 477 lbs
Average Intensity = 96%
Very good session.

Dips:
BW x 20 reps
wowzer lol...

Video:

YouTube Video

 

[Andalite]

BACK TRAINING - Mesocycle 25 Week 2

This took place on Sunday....

Weighted Pull-ups:
+35 lbs x 6 reps x 5 reps

Dumbbell Rows:
140 lbs x 5 reps x 3 sets

Cable Rows:
120 lbs x 13 reps x 3 sets

Video:

YouTube Video

 

[Andalite]

SQUAT TRAINING - Mesocycle 25 Week 4

This was Tuesday's workout. I had 45 minutes to train.

Front Squats:
275 lbs x 2 reps
295 lbs x 1 rep
275 lbs x 3 reps
275 lbs x 2 reps
275 lbs x 2 reps
285 lbs x 1 rep
I'm not continuing with Brad Gillingham's cycle. I'm going to be training by feel from here on out.

Video:

YouTube Video

 

[Andalite]

FULL BODY TRAINING - Mesocycle 25 Week 4

Yesterday's session.

Back Squats:
275 lbs x 4 reps
275 lbs x 4 reps
315 lbs x 3 reps
Progression on this is gonna be slow and steady. It's not a priority lift but I am going to work a little harder at it.

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 11 reps
BW x 12 reps
Total = 45 reps

Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets

Video:

YouTube Video

 

[Andalite]

New Template

The new template is going to be similar to this one. I'll be brief.

Saturday: Deadlift Training
I'll be doing my usual Deadlifts, Pistol Squats and Core Training on this day.

Sunday: Upper Body Training
I'll start with Overhead Presses, graduate onto Weighted Pull-ups, Dumbbell Rows, Cable Rows and Core Training.

Tuesday: Squat Training
Front Squats, Front Squats and more Front Squats. That and Core Training.

Wednesday: Full Body Training
Back Squats - I'm slowly getting into this. I'll be keeping the volume low and build on it with time. Unilateral OHP, Bodyweight Pull-ups and Core Training.

This will start from this coming Saturday

 

[fufu]

What are you going to school for?

 

[Andalite]

What are you going to school for?

I just graduated.

I'm from Bombay, India. I graduated from Trinity University in San Antonio, Teas in May 2010 (this year).

I got a BSc. in Finance and a minor in Economics.

I'm back in Bombay now. I'm working in the Corporate Finance / Valuations department for Grant Thornton - the 5th largest accounting firm in the world. It's a hard demanding and very stressful job. But, my mentors are really awesome so I'm learning a lot.

 

[fufu]

^ hey sounds good, props to you for keeping up with your training.

Balancing workload and training is always tough!

 

[Andalite]

^ hey sounds good, props to you for keeping up with your training.

Balancing workload and training is always tough!

Thanks bro.

Basically all I do is work and train.....and I recently became single again. So now I gotta diversify my time hahahha...

I'm not trying to boast but I laugh when people whine about not having time to train.

I work 11 hours a day 5 days a week with some more on the weekend. I still train 4 times a week. Hard. You can do whatever you want to do.

 

[fufu]

Thanks bro.

Basically all I do is work and train.....and I recently became single again. So now I gotta diversify my time hahahha...

I'm not trying to boast but I laugh when people whine about not having time to train.

I work 11 hours a day 5 days a week with some more on the weekend. I still train 4 times a week. Hard. You can do whatever you want to do.

This is definitely true.

When people say "I don't have time to train", what they really mean is "I don't care to find the time to train". So much is possible if you are motivated.

Keep up the good work.

 

[Andalite]

This is definitely true.

When people say "I don't have time to train", what they really mean is "I don't care to find the time to train". So much is possible if you are motivated.

Keep up the good work.

Thank you.

I want to be like the WWII Vet I met in Dallas. 89 years old Deadlifting 405.

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 26 Week 1

The most difficult week of The Singles Scene....

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps

Deadlift Work Sets:
455 @ 92%
475 @ 96%
495 @ 100%
465 @ 94%
475 @ 96%
475 x 0
455 @ 92%
455 @ 92%
455 @ 92%
455 @ 92%
465 @ 94%
Average Weight = 465 lbs
Average Intensity = 94%
Very good session. 495 was more difficult than last time. Those 4 singles with 455 are actually 2x2 sets because I was running out of time. On the whole it was an awesome session and having Kaizzad and Sheru with Devraj and Lorelli out there was just wonderful.

Standing Crunches on the Lat Pulldown Machine:
77.5 lbs x 12 reps x 3 sets

Video:

YouTube Video

 

[fufu]

Nice 495 pull! That was quite the grind, you showed some heart there.

How big is weight lifting in India compared to the US?

 

[fufu]

Thank you.

I want to be like the WWII Vet I met in Dallas. 89 years old Deadlifting 405.

That's crazy!

Check this 70 year old guy at my gym...

YouTube - Fred Peterson's 640 lb Dead Lift 4/21/08

 

[Andalite]

Nice 495 pull! That was quite the grind, you showed some heart there.

How big is weight lifting in India compared to the US?

Weightlifting isn't that big in India. Infact, when I moved back home (permanently) in May, I had a really hard time finding a good gym. The one I am training at now is simply AWESOME imho and it is owned by this guy called Kaizzad Capadia.

To put things into perspective, Kaizzad is a PRO Bodybuilder in India. He has his own Fitness Academy which is pan-India right now with over 15 gyms. This is the very first of it's kind.

He's also very big into lifting heavy weights.

This is him Squatting 495x4 last week:

YouTube Video

And this is him Deadlifting 545x2 that very same week:

YouTube Video

My gym also has dumbbells going up to 200 lbs....

But if you mean information wise is India up to par with the rest of the world? No. Is K11 up to par with the rest of the world? More or less yes.

That's crazy!

Check this 70 year old guy at my gym...

YouTube - Fred Peterson's 640 lb Dead Lift 4/21/08

OMG.....wOWOWOWOWOWOWOWOWOWOWOWO!!!!!!