I was not happy with last night’s 94 kgs x 1 rep
Overhead Press because I wasn’t able to hold the lockout for enough time. So
today, I went in and got this heavy single done all legit and satisfactorily so
that I can conclude 2017 on a good note. Happy New Year, everyone!
There is always something or the other that I am
overlooking for my Press training (on a weekly basis) so next week I am going
to add OHP Assistance work to this training day and push Triceps to some other
day. This is because I can get away with doing Triceps sometime later down the
week but I don’t want to miss out on key OHP Assistance exercises like One Arm
Seated OHP, Chained Dips or Bench Press with Zero Leg Drive.
With that said I am very pleased with my PR on No. 2
Banded OHP of 65 kgs x 3 reps. I have learned to breathe in and out with the
bar at the bottom position and this is a big deal because I came close to
passing out on every single OHP set. The additional PR of 94 kgs x 1 on OHP at
a bodyweight of 85 kgs just sweetens the deal for me. But, I know I can make it
a double if I am fresh. Getting to 100 kgs is going to happen one fractional
plate at a time!
Good Mornings were super challenging and I may have bitten
off more than I can chew with two new milestones of 185 kgs x 5 reps and 195 x
2, right in the beginning of this 3 week block. I am going to keep shooting for
more reps / volume before I stack on any more weight. With the amount of weight
I am slinging on Good Mornings I have to treat it like a main lift (right along
with Deadlifts) so treading cautiously, counting my blessings and not taking things
for granted is key.
Warm-ups:
Front Squats: 65 kgs x 2 reps, 105 x 2
SSB Good Mornings: 85 x 5, 105 x 3, 135 x 3, 155 x 2
Good Mornings:
175 x 4 @ 89.7%
185 x 5 @ 94.9% PR
195 x 2 @ 100% PR
185 x 4 @ 94.9%
175 x 5 @ 89.7%
165 x 5 @ 84.6%
145 x 10 @ 74.4%
135 x 10 @ 69.2%
Workout Statistics:
Volume = 45 reps
Work = 7255 kgs
Workload = 161.2 kgs
Average Intensity = 82.7%
29 Dec 2017
Baby KANISHK’S
DEADLIFT Training
Kanishk progressed on Deadlifts using Eric Troy’s Honeymoon
Period and jumped the gun at the end by taking 100 kgs for a run. Hard training
as always and good stuff for a pure beginner.
29 Dec 2017
YUVRAJ’S UPPER
BODY Training
Yuvraj is still recovering from his lower back twinge. He
did a boatload of Weighted Pullups, Weighted Dips, Band Rows and Tricep Pressdowns
today.
29 Dec 2017
DIIPEN’S SQUAT
Training
Diipen got some heavy SSB Squats under way and hit some BIG
milestones. Next week it is time to begin working on good depth with 185 kgs
and 195 kgs.
Training Squats on back to back days is coming
together really well – I got a good PR on Front Squats with 150 kgs tonight. I
also felt great on the Rows before. Now all I need to focus on is keeping my
calories up because my body always wants to shut down and be scrawny.
Merry Christmas, everyone! I need to redo my workout
template because Rows are taking up too much time and I want to dedicate more
time for Squats. I am close to hitting a big milestone on this and tonight’s
workout is a good indicator of that because I returned to my max of 175 kgs for
the first time since 11th July 2017 and I crushed it for two
singles. Over the next few weeks I am going to get more and more comfortable
with this weight till I feel ready for something bigger. Happy Holidays and
Merry Christmas, everyone!
Progress on Overhead Presses is always going to be
something I have to measure in ounces and grams but the only reason why I didn’t
nail a Banded OHP PR of 65 kgs x 3 reps is because I almost blacked out on the
top of the 2nd rep. This is also something I am happy about because
it means I am very close to getting that triple – maybe next session or the one
after. I’m looking forward to doing some Log Lifts in the near future.
I am ending this cycle of Deadlifts on a good note. I
matched 240 kgs x 3 reps which is a milestone I set last cycle and I followed
that with 241 for a double which is a PR. Last week I hit an all-time high in
terms of workload with a ratio (in terms of repetitions) of 4:1 for 240:241 kgs
and this week I turned it to 3:2 so that is a big deal of progress for me and I
am wiped out. I don’t think next cycle will get me this big because sustaining
this type of output is really taxing physiologically and psychologically. Next week will either be a deload type drill
or I will jump right into Good Mornings. I am blessed and lucky to have my team
with me – props to Kanishk, Diipen and Zarvan.
Warm-ups:
Front Squats: 65 kgs x 2 reps, 105 x 2
SSB Good Mornings: 75 x 5, 115 x 3, 135 x 3, 155 x 4, 175 x 3
@ 89.7%
Deadlifts:
222,5 x 2 @ 91.6%
233 x 3 @ 96%
240 x 3 @ 98.8% 3RM
241 x 2 @ 99.2% PR
233 x 3 @ 96%
226 x 3 @ 93%
Workout Statistics:
Volume = 16 reps
Work = 3723 kgs
Workload = 232.7 kgs
Average Intensity = 95.8%
23 Dec 2017
DEADLIFT Day
Kanishk managed to do an incredible workout through sheer
willpower because training while sick AND injured is extremely challenging. In
the words of Dr. K:
Good Mornings:
30 kgs x 3 reps
40 x 3
50 x 3 x 2 sets
Deadlifts:
143 kgs / 315 lbs x 2
145 x 2
147.5 x 2
150 x 2
152.5 x 2
165 x 2
An awesome workout despite being sick with a niggling cough
for the last 3 days.
So as you can imagine; breathing was very difficult and I
had many failed attempts at 165 kgs before I cracked it. I am happy to be
further along the path to surpass 185 kgs 407 lbs.
Last night’s postponed exercises got done today and
Bench was a breeze. I am really happy to get 115 kgs for a double. I saw a
video of PRO Strongman (Disabled Division) Mark Smith do Seated Circus DB
Presses with 53 kgs and I had to give this a shot. I have this feeling that
Seated One Arm OHP will not only help my Overhead Press but they will add some
quality muscle. I’m going to keep the reps around 5-10 with these.
Also shown in the video is Kanishk doing Front Squats
as he gets back to weight training.
Bench
Press Zero Leg Drive:
105 kgs x 4 reps
115 x 2 PR
115 x 1
105 x 4
Old
School BB Rows:
85 x 8 x 2 sets
105 x 5 x 2
115 x 2
V
= 28
Weekly
Row Volume = 87 + 210 + 48 + 20 = 365
Seated
One Arm OHP:
20 x 7 x 4
25 x 7 PR
21 Dec 2017
DIIPEN + KANISHK +
YUVRAJ Training
Diipen matched last week’s Deadlift session:
No. 1 Banded
Deadlifts:
105 kgs x 3 reps
115 x 3
120 x 3
125 x 2
135 x 1
145 x Struggle Set
Deadlifts:
215 x 1 @ 97.3%
Kanishk did a “recovery” workout of sorts on Front Squats
and then a bunch of Pullups.
Front Squats:
20 x 5 x 2 sets
22,5 x 3
25 x 3
27,5 x 3
30 x 3
32,5 x 3
35 x 3
Weighted Pullups:
BW x 5 x 3
+5 x 3 x 2
+10 x 1 x 2
Yuvraj is doing Good Mornings following Eric Troy’s “Honeymoon
Period Progression” before he switches back to Deadlifts.
SSB Good Mornings:
30 x 5 x 2
45 x 3
55 x 3
65 x 3
70 x 3
Up to 115 x 3 using 2,5 kgs jumps between sets all triples
I had to cut this workout short because I had to see
The Last Jedi but I got all the important stuff done. Pending exercises are BB
Rows and Bench which will happen tomorrow. I really like these back to back
Squat training days because Front Squats felt absolutely amazing.
My shoulders are recovering well and there is almost no
actual pain. Banded OHPs were very challenging but I am getting the hand of
them now and every week I am looking forward to this session. I am a bit
irritated with how finicky my grip strength is – just a week ago I got 6 sets
of long holds with 60 kgs on Rolling Thunder and today just bumping it to 62,5
kgs killed me. This is something to build from, I guess – there’s no other
silver lining.
I put Eric’s suggestion about altering my warm-ups into
effect tonight. I added in some more Good Morning sets to balance out my
overall workout time and the only hurdle was the first set of Deadifts with
222,5 kgs which was a hurdle on the descent. Deadlifts are plodding along
smoothly and maintaining this type of performance level is more of a mental
game than anything else. I was worried that last night’s OHP work would
interfere with DL but everything held up just fine. Next cycle I am going to
try to keep the first week a little light because I am always nervous and
anxious getting into it and although I am almost dependent on anxiety to get
the job done; it can backfire every so often. Leaving room for significant
improvement almost guarantees that I can finish the rotation on a high.
Warm-ups:
Front Squats: 65 kgs x 2 reps, 105 x 2 & 125 x 1
SSB Good Mornings: 75 x 5, 115 x 3, 135 x 3, 155 x 3, 165 x
2, 175 x 2 @ 89.7%
Deadlifts:
222,5 x 2 @ 91.6%
233 x 3 @ 96%
240 x 2 @ 98.8%
240 x 2 @ 98.8%
241 x 1 @ 99.2%
233 x 3 @ 96%
226 x 2 @ 93%
Workout Statistics:
Volume = 15 reps
Work = 3496 kgs
Workload = 233.1 kgs
Average Intensity = 96%
DIIPEN SSB SQUATS
15 Dec 2017
Diipen hit some new PRs on SSB Squats last session.
Overhead Presses were super challenging and they felt
great to get done right. I did some heavy Uni OHP work after very long and my
shoulder felt strong enough to handle this. Regular OHPs are solid as always
and I think in the near future I will play around with the Log Press and Circus
Dumbbells to see how they feel. Since I have done heavy OHP work tonight I will
either do some Dips after Deadlifts or I will simply skip all pressing work on
that day.
Overhead
Press:
93,5 kgs x 2 reps @ 100%
91 x 2 @ 97.3%
Unilateral
OHP:
20 x 10
25 x 7
30 x 5
37,5 x 2
Diipen hit some big milestones on Deadlifts today. He
crushed two PRs on No. 1 Banded Deadlifts and then he almost got a double with
215 kgs on regular DL. Not every workout is going to have a PR but staying
steady and true to your course is a big achievement.
Doing Squats and Rows back to back two days in a row is
working well so far. This is the first time I have done Front Squats sincerely
since my Quad injury in June 2017. Front Squats and Anderson Back Squats went
very well and I am going to modify my warm-ups on Deadlifts to include Front
Squats for a few sets and then a lot of Good Mornings before attempting work
sets on DL. This is the last big workout of the week. My shoulder is still iffy
and the next workout is going to be a Press only session.
I am going to add in some Bench Press work on T4
(tomorrow) to get rid of this shoulder pain. I have realized it just an
imbalance of too much OHP work and BP should solve the problem. I went into
this session with a lot of back soreness and I really felt the Rows. At the
end, Squats felt great. I haven’t hit any PRs but 170 kgs x 2 reps is me back
to my best so I am thrilled. I have noticed that doing rep work after the heavy
stuff feels very good – 125 could have gone for many more reps but I thought
I’d play conservative. For tomorrow’s Squats I am going to do Front Squats for
a couple of sets and then a couple of sets of heavy Anderson Back Squats.
