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2011: Deadlifts, Grip and Presses

Andalite

Andalite

A Beached Whale..
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Tough as Nails

Happy New Year, Everyone!

It's a new year and as usual, it's time for a new journal.

There is only one goal for the 2011: To Stay Injury Free.

I am not a bodybuilder.
I am not a powerlifter - though I do follow the sport and am a huge fan.
I am not a strongman.
I am not an olympic weightlifter.

I am a Strength Trainee.

I just want to get strong and my key lifts at the moment are Deadlifts, Grip Training and Overhead Presses.

I don't do "routines".
I Train.

I follow a template which is subject to change every so often.

Saturday - Deadlifts, Barbell Static Holds, Core Training

Sunday - Front Squats, Weighted Dips, Weighted Pull-ups and Core Training

Tuesday - Gripper Training, Overhead Press and Core Training

Wednesday - Weighted Pull-ups, Dumbbell Rows, Plate Pinch Deadlifts (Grip) and Core Training

I'm 22 years old @ 5'7.

My training videos can be found out here: anuj247

Today is a Saturday and my gym is closed unfortunately so my training for this week will be a little messed up. I will be going in on Sunday to do my Deadlifts.

Thank you for reading and I hope y'all have a Happy New Year! :)
 
Benchmark - Start of 2011

I want to keep a track of where I am at right now.

My key lifts at the moment are:

Deadlifts - 500
Overhead Press - 185 x 3 @ 187 lbs BW

Other important lifts:

Pistol Squats - 100
Weighted Pull-ups - +75
Front Squats - 315
Overhead Squats - 185
Back Squats - 345
Bench Press - 245
CoC #1 - only right hand
Weighted Dips - +70 x 6

I also want to add that I'm a huge supporter of [url="http://prowriststraps.com/]APT Pro Gear[/url]
 
Goodluck my man, I competed in PL and my specialty was deadlifting. PM me with any questions on the lift, or if you need any advice on how to improve your form or put up more weight.

-T
 
"Staying injury free."

Great goal!
 
DEADLIFT Training - Mesocycle 29 Week 1

Finally hit the gym today....2nd day of the New Year!

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

Deadlift Relative Max:
495

Deadlift Consolidation Week 3:
445 x 3 reps x 6 sets
This killed me. For those of you not aware of Consolidation work, check this out: Strength Consolidation

Pallof Press:
37.5 x 15 x 3

Here is the video:
YouTube Video
 
GRIP Training - Mesocycle 29 Week 1

I decided to do something fun today....

CoC #1 Gripper Practice:
2 + 2 + 2 + 2 + 2 = 10 attempts

Pinch Grip Dumbbell Deadlifts:
35 x 1 <<-- Forgot to record
30 x 7
35 x 0
30 x 5
30 x 7

Rope Pull-ups:
BW x 10 x 4

Suitcase Deadlifts:
115 x 6
135 x 6
155 x 2 <<-- Right Hand
145 x 3 <<-- Left Hand

Mobility Drills:

Hand Extensions:
2 bands x 25 reps x 3 sets

Here is the video:
YouTube Video
 
PRESS Training - Mesocycle 29 Week 1

Last workout of the week. Next update will most likely be on Saturday.

Bench Press:
205 x 5
225 x 3
225 x 2
225 x 1
185 x 8
I dunno what came over me to do this retarded exercise....I really need to work on my technique. I am unable to hold the bar correctly in my hands.

Weighted Pull-ups:
+35 x 6
+45 x 4
+55 x 3
+55 x 3
+45 x 4
BW x 15

Cable Woodchops:
80 x 15 x 4

Cable Rows:
100 x 10 x 2

Decent stuff..

Video:
YouTube Video
 
IML Gear Cream!
DEADLIFT Training - Mesocycle 29 Week 2

Second week...I have to travel for work a bit this week so my training might be interrupted once again...I'm gonna experiment a little bit as well.

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

Deadlift Consolidation Cycle Week 4:
445 x 4
445 x 4
445 x 4
For those of you who want to know what the Consolidation Cycle is, click here: Strength Consolidation. I am going to use this 445 x 4 x 3 as a base for the next few weeks in which I hope to incorporate the principles of SDT Progression.

Static Holds for Grip Training:
275 x 10 seconds
315 x 9 seconds
365 x 10 seconds
405 x 0
385 x 0
365 x 3 seconds
Wow...quite a bit of strangeness.

Front Planks:
BW x 90s x 3

Hand Extensions:
2 bands x 25 x 3

Video:
YouTube Video
 
SQUAT Training - Mesocycle 29 Week 2

Today's training...Decided to do the 4-Squat workout...

Overhead Squats:
135 x 4
155 x 4
I'm doing these after a long long time...wow...

Front Squats:
255 x 3
275 x 2
285 x 2

Back Squats:
285 x 5
315 x 2
325 x 1

Anderson Half Squats:
325 x 1
325 x 2

Pull-ups:
13 + 12 = 25 reps

Video:
YouTube Video
 
PRESS Training - Mesocycle 29 Week 2

Last night's training

Gripper Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1: 3 + 2 + 2 + 3 = 10 attempts
HG 150 x 8 reps
Left hand sucks...

Overhead Press:
165 x 4
185 x 2
185 x 2
185 x 2

Weighted Pull-ups:
+45 x 5
+45 x 5
+45 x 5
BW x 15
Total = 30 reps

Suitcase Deadlifts:
135 x 8

Hand Extensions:
2 bands x 25 x 3

Video:
YouTube Video
 
BACK Training - Mesocycle 29 Week 2

Wednesday night's training...

Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 10
Total = 26 reps

Deweighted Barbell Rows:
155 x 5
165 x 5
185 x 6
205 x 5
205 x 5
185 x 6
185 x 6
Awesome!!!

Cable Rows:
110 x 10 x 2

Unilateral Lat Pulldowns:
67.5 x 10

Pinch Grip Dumbbell Deadlifts:
30 x 6
30 x 6
35 x 0
30 x 3

Hand Extensions:
2 bands x 25 x 3

Video:
YouTube Video
 
DEADLIFT Training - Mesocycle 29 Week 3

First session after the Consolidation Cycle.

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

Deadlift Work-sets:
445 x 5
445 x 4
445 x 4
455 x 3
Triple Progression on these from last time. I added a rep to the original 445x4x3, I added an additional set AND I added weight to it (455x3). That all boils down to TRIPLE PROGRESSION. I'm thrilled!!! My only issue is that I'm using only one type of grip for these sets - but I'm gonna switch it up next week. I took a 10 minute rest between 445x5 and 445x4...then a 12 minute rest between 445x4 and the last 445x4...and then a good 15 minute break between 445x4 and 455x3. I forget how important it is to take these long rest intervals...

Static Holds for Grip Training:
275 x 8 seconds
315 x 6 seconds
365 x 4 seconds
365 x 4 seconds
Very difficult

Video:
YouTube Video
 
RECOVERY Training - Mesocycle 29 Week 3

Last Sunday's training...this week has been HELL in terms of work hours...I have videos of ALL the training days...but I'm too lazy to process them right now. I'll have them up tomorrow sometime.

Pistol Squats:
50 x 3
70 x 3
70 x 3
 
FULL BODY Training - Mesocycle 29 Week 3

Monday's training..

Front Squats:
255 x 3
275 x 1
275 x 1
Ankle sprain...It was very painful.

Weighted Pull-ups:
+45 x 6
+45 x 6
+45 x 6
BW x 13
Total = 31 reps

Deloaded Rows:
185 x 6
205 x 4
185 x 4

Supine GHRs:
BW x 12 x 2

Jackknife Pikes:
BW x 10 x 2
 
FULL BODY Training 2 - Mesocycle 29 Week 3

Wednesday's Training....

Weighted Dips:
+45 x 8
+65 x 6
+55 x 7

Pull-ups:
10 + 10 + 10
Total = 30 reps

Dumbbell Swings:
60 x 13 x 3
 
I'm going to begin this template from here on out:

Saturday: DL + Static Grip + Core

Sunday: SQ + Press Variant

Monday: Crushing Grip

Tuesday: Pull + PC + Core

Wednesday: Pull + Pinch Grip

Now, in terms of exercise selection for the next few weeks:

Saturday - DEADLIFT Training
Deadlifts
Barbell Static Holds
Core

Sunday - FULL BODY Training
Front Squats
Overhead Press / Weighted Dips / Bench Press
Bodyweight Pull-ups

Monday - GRIP Training
CoC Gripper work

Tuesday - POSTERIOR CHAIN Training
Weighted Pull-ups
PC Exercise (more on this later)
Deloaded Rows
PC Exercise (more on this later)

Wednesday - BACK Training
Weighted Pull-ups
Cable Rows
Unilateral Lat Pulldowns
Pinch Grip Dumbbell Deadlifts
Core

PC Exercise:
Pull Throughs
Dumbbell Swings
Romanian Deadlifts
Supine Glute Ham Raises
I'll be rotating through these. 2 Exercise per week and the primary one being done for 2 weeks at a time.

Tonight is DL Training! :)
 
How did you sprain your ankle?

and also, what training techniques do you use to improve your grip?
 
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fufu said:
How did you sprain your ankle?

and also, what training techniques do you use to improve your grip?
Click to expand...

I commute to work on a train and I hopped off the moving train a few weeks ago and I landed awkwardly on my left ankle....In the video I am going to post here in an hour (it's uploading/processing), you'll see how terrible my Front Squats went....I couldn't possibly be any more hunched over!!

Regarding my Grip Training: I have 3 different types of grip work over 3 different days..

Saturday = Static Grip = Barbell Holds

Monday = Crushing Grip = Coc #1 and HG 150 grippers for singles/doubles/triples, etc.

Wednesday = Pinching Grip = Pinch Grip Dumbbell Deadlifts

If you want info on Grip Training, Joe's blog is a great resource for information: Joe Weir Strength Blog

:)
 
DEADLIFT Training - Mesocycle 29 Week 4

First session after the Consolidation Cycle.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
245 x 1
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work-sets:
445 x 5
445 x 4
445 x 4
455 x 3
465 x 2
475 x 1
Crazy...

Static Holds for Grip Training:
275 x 8 seconds
275 x 8 seconds
315 x 4 seconds
315 x 4 seconds
Very difficult

Front Planks:
BW x 60 seconds x 3 sets

Video:
YouTube Video
 
FULL BODY Training - Mesocycle 29 Week 4

Today's training...

Front Squats:
255 x 1
My ankle is still hurting me...I need to ease back into this. The sprain hasn't gone away. It should get better in time though...I think another 2-3 weeks and I'll be fine.

Incline Dumbbell Bench Press:
65 x 8
75 x 8
75 x 8
Wow...doing this exercise after YEARS!!!

BodyWeight Pull-ups:
15 + 15 + 15 + 15 + 15 + 12 + 9 + 6
Total = 101 reps
OMG!!!!!

Video:
YouTube Video
 
GRIP, PULL-UP and POSTERIOR CHAIN Training - Mesocycle 29 Week 4

Tuesday's training...

CoC #1 Gripper:
2 + 2 + 3 + 3 = 10 attempts

Weighted Pull-ups:
+45 x 6 x 3

Romanian Deadlifts:
275 x 6
275 x 8
275 x 7

Supine Glute Ham Raises:
BW x 12 x 3

Video:
YouTube Video
 
BACK Training - Mesocycle 29 Week 4

Last night's training..

Weighted Pull-ups:
+25 x 9
+25 x 8
+25 x 10
SP - R

Deloaded Rows:
185 x 6
185 x 6
185 x 6
195 x 2
TP

Unilateral Lat Pulldowns:
62.5 x 8
75 x 8
75 x 8

Pinch Grip Dumbbell Deadlifts:
30s x 5
30s x 5
40s x 0 <<-- NOOOO!!!
30s x 8

Video:
YouTube Video
 
DEADLIFTS & OVERHEAD PRESS Training - Mesocycle 30 Week 1

Got stomach problems...had to take 30 minutes out of my training today just to bond with the toilet. Terrible. Very unsettling (mentally).

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:
455 x 4
455 x 4
455 x 4
This is the New Base Weight at the Old Base Volume. Very grueling.

Overhead Press:
165 x 5
165 x 5
165 x 5
Another New Base. Great!

Barbell Static Holds:
275 x 5s
315 x 5s
315 x 5s
365 x 5s
365 x 0

For all information regarding Single, Double and Triple Progression, please click Here

Video:
YouTube Video
 
SQUAT Training - Mesocycle 30 Week 1

Today's training...

Anderson Front Squats:
135 x 5
185 x 5
225 x 2
Decided to call it quits. Ankle is still sprained. It's become a LOT better than before but I am still 2-3 weeks away for complete pain free ROM.

Kneeling Squats:
225 x 12
225 x 12
225 x 12
Crazy exercise...scorched my glutes and hamstrings....I tried to do some GHRs after that and it was excruciating.

Front Planks:
BW x 60s x 3

Here's Eric's recent article on Kneeling Squats: Kneeling Squats - Ground Up Strength

Today's Kneeling Squats Video:
YouTube Video
 
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.
 
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