M96C6T1 Deficits, Graduated Deadlift Struggle Sets, Overhead Press 87kgs & Diipen SSB Squats 165kgs

30 Jun 2017 M96C6T1  

DEADLIFT Day

This was a solid workout. I have a newfound love for Graduated Deadlift Struggle Sets and I think the next training cycle Eric and I decide on will probably have this on the roster. Last time I rotated through Chained Deadlifts, Banded Deadlifts and heavy Good Mornings. I think this next cycle will have some DL Variation like Deficits or Snatch Grip and GDSS and maybe some Chains or Band work.

Good Mornings:

Warm-up to 135 kgs x 3 reps

@ 84.4% of Benchmark

Deficit Deadlifts @ 80.2%:

195 x 2 x 4 sets

Graduated Deadlift Struggle Sets @ 85.6% PR:

Pre-Lockout @ 15 seconds

Knees @ 12

Shins @ 6

Deadlifts @ 76.1%:

185 x 5

Overhead Press:

87 x 2 @ 100%

75 x 6 + 4 = 10 RP

70 x 5 + 5 = 11 RP

Tricep Band Pressdowns:

#1 x 20 x 5

Kapil US Maintenance Mode Training

Kapil US Maintenance Mode Training

Workout 1:

Deadlifts

Hip Mobility & Dynamic Stretching

Warm-up to 305 lbs x 2 reps

Work sets begin:

315 lbs x 3 reps

325 lbs x 3 reps

335 lbs x 3 reps

345 lbs x 3 reps

355 lbs x 3 reps

Workout 2:

Pull-ups: 5 sets to failure

Dips: 5 sets to failure

Push-ups: 5 sets to failure

Lat Pulldowns: 100 reps over however many sets/reps you want with whatever weight you want to play with

Example:

100 x 4

100 x 4

80 x 10

80 x 10

100 x 3

70 x 20

Etc

Workout 3:

Front Squats

Hip Mobility & Dynamic Stretching

Warm-up to 155 lbs x 3 reps

Work Sets:

185 lbs x 3 reps

190 x 3

195 x 3

200 x 3

205 x 3

How to Increase Testosterone Naturally | Science Explained

Kanishk Jain Workout Routine

Kanishk 21 June 2017

Fri: DEADLIFTS

Sat: OHP + Pull-ups

Sun: Off

Mon: OHP + Rows

Tue: SQ + Posterior Chain

Wed: Off

Thu: OHP

NoteHub: https://notehub.org/jsj97

---

Details

[weight x reps x sets]

---

Fri: Deadlifts

Deadlifts: SDT Progression @ 285 x 5 x 3 Base

Grip: Static Grip Holds

---

Sat: OHP + Pull-ups

Push-ups: 3 sets to failure

Overhead Press: This is your rep work day and the progression is a very informal SDT with a focus on adding volume. Choose a weight that you can do for 8 reps. Take that weight and do as many sets as required to reach a total of 30 reps.

Pull-ups: Bring out the bands. Get your bands set up for Pull-ups and begin working on quality. The idea is to perform this exercise for 20-30 minutes MAX (it will grow from 20 to 30 so begin with 20) and keep improving on quality.

EDT 25 Minutes
A1. Overhead Press
A2. Band Assisted Pull-ups

Lat Pulldowns: 12-20 x 4

---

Mon: SQ + Posterior Chain

Front Squats: 1-5 reps- x 1-5 sets, 6-8 x 2

Anderson Back Squats: 1-5 x 1-5, 8-10 x 2

Reverse Lunges: 12 x 3

Cable Pullthroughs: 10-20 x 5

---

Tue: OHP + Rows

Push-ups 3 sets to failure

Unilateral Overhead Press: Repeat the same thing you did on Saturday with a dumbbell instead. Work up to a total of 30 reps.

EDT 25 Minutes
A1. Unilateral OHP
A2. DB Rows

Cable Rows: 12-20 x 4

Hammer Curls: 12-20 x 4

---

Thu: OHP

Push-ups: 3 sets to failure

Overhead Press: Honeymoon Period going super heavy

Tricep Pressdowns: 100 reps in total

---

---

Jamie Lewis on Indian Diets

ChAos and PAIN on Vedic Hindu Diets

I can't believe I am sharing a post by Jamie Lewis. Jamie Lewis, the founder of Chaos and Pain, always polarizes his readers. You're either going to love his writing or you're going to find his writing masochistic and misogynistic. I think he appeals to a younger audience who likes being told they're worthless sacks of cow dung first thing in the morning. His writing involves extreme violence like "You have to grab life by the throat and fuck it into submission because anything less is undignified."

The only reason why I am sharing these links is because this is about Strength Training in Indian culture. We don't study Indian culture in school and whatever we study is watered down nonsense. So, the original harappa civilizations, indus valley, etc were all pretty active in the strength training field and a some of what they practiced in the past has evolved its way into how we train today. What I find interesting is stuff related to diet, nutrition, being vegetarian (they were not), training lifestyle and their spiritual connection to training.

Obviously they did not have barbells and equipment like we do today and "maximal" strength training was NOT the goal (it is VERY important to keep this in mind if you are like me all about lifting heavy weight), but this stuff is an interesting read. Keep in mind that I have warned you about his writing style and when I read this work originally; it was in a kindle format and I did not see pictures. This is NSFW all the way.

It's Time To Stop Mocking Indians For Their Clubbells:

http://chaosandpain.blogspot.in/2012/09/its-time-to-stop-mocking-indians-for.html

It's Time To Stop Mocking Indians For Their Clubbells #2:

http://chaosandpain.blogspot.in/2012/09/its-time-to-stop-mocking-indians-for_30.html

It's Time To Stop Mocking Indians For Their Clubbells #3: Yoga, The Indian Way, Is Actually Fucking Badass:

http://chaosandpain.blogspot.in/2012/11/its-time-to-stop-mocking-indians-for.html

It's Time To Stop Mocking Indians For Their Clubbells #4- And You Thought Sumo Wrestlers Had A Fucked Up Diet:

http://chaosandpain.blogspot.in/2012/11/its-time-to-stop-mocking-indians-for_885.html

It's Time To Stop Mocking Indians For Their Clubbells #5- Training Like A Pehlwan:

http://chaosandpain.blogspot.in/2013/01/its-time-to-stop-mocking-indians-for.html

Kanishk Mittal’s Template 1

Kanishk Mittal’s Template 1

28^th June 2017

Deadlift & Overhead Press Day

Deadlifts: Honeymoon Period Progression continued @ 145 lbs

Overhead Press: SDT Progression @ 50 lbs x 5 reps x 3 sets Base

Squat & Back Day

Front Squats: Main Event i.e. lots of volume and intensity work

Cable Pullthroughs: 12-20 reps x 3-4 sets

DB Split Squats: 6-10 reps x 2-4 sets

DB Rows: SDT Progression @ 25 lbs x 5 reps x 3 sets Base

Upper Body Day

Dips: 5-7 sets to failure

Pull-ups: 5-7 sets to Failure

Flat DB Press: 10-15 reps x 3-5 sets

Facepulls: 15-25 reps x 2-3 sets

Push-ups: 3 sets to failure

DB Hammer Curls: 5-12 reps x 3-5 sets

What does the FIRST Week look like?

M1C1T1: Deadlift & Overhead Press Day

Deadlifts:

Honeymoon Period Progression

Mobility Drills & Dynamic Stretches

Bar x 5 reps x 3 sets

135 lbs x 5 reps x 2 sets

145 x 3

150 x 2

155 x 1

160 x 2

165 x 3

170 x 2

175 x 3

180 x 1

185 x 2

190 x 1 x 3 sets

Overhead Press:

SDT Progression

50 lbs x 5 reps x 3 sets (Base)

M1C1T2: Squat & Back Day

Front Squats:

Mobility Drills & Dynamic Stretches

Bar x 5 reps x 2 sets

55 lbs x 3 x 2

60 x 3

65 x 3

70 x 3

75 x 3

80 x 2

85 x 2

90 x 2

95 x 2

100 x 1

70 x 5 x 5 sets

Cable Pullthroughs:

30 x 12 x 3

DB Split Squats:

5 lb dumbbell in each hand x 6 reps x 2 sets

DB Rows:

SDT Progression

25 lbs x 5 reps x 3 sets (Base)

M1C1T3: Upper Body Day

Dips:

Do 5 sets to failure and add up the reps.

Example: 3 + 2 + 1 + 1 + 1 = 8 reps

Pull-ups:

Do 5 sets to failure and add up the reps exactly like you did and wrote for Dips above.

Flat DB Press:

10 lbs dumbbell in each hand x 10 reps x 3 sets

Facepulls:

20 x 15 x 2

Push-ups:

Do 3 sets to failure and do+write everything like you did for dips and pull-ups

DB Hammer Curls:

5 lbs dumbbell in each hand x 8 x 3

M96C5T5 Anderson Front Squats 145kgs PR & Diipen Chained Deadlifts 190+34ckgs PR

28 Jun 2017 M96C5T5  

ASSISTANCE Day 2

My buddy Diipen absolutely rocked his Chained Deadlift workout. We went off script and decided to have him work up to a new max because he was running late and with the way Diipen trains doing a max out workout is actually him dialing the volume and fatigue down a notch. He hit 2 PRs in this workout with 185 kgs and 190 kgs with 34kgs of added chain weight.

Speaking of PRs I decided to go for 145 kgs on Anderson Front Squats and it was a smooth lift. I think 150 or 152,5 kgs is within reach but I am going to chill on this for now. I tried using a hammer grip on Pull-ups for the first time in a long time and it felt really good on my back – like I could actually feel my lats kicking in. I’m going to keep this for body weight pull-ups and maybe I will start loading them. Now that I have done light Chained Dips this workout I will do some heavy low volume type work on them next week.

Anderson Front Squats:

125 kgs x 1 rep

135 x 1

145 x 1 @ 100% PR

125 x 1 + 1 Cluster Set

OHP Modified 6/2 Progression:

65 x 6

75 x 2

66,5 x 6

76,5 x 2

67,5 x 6

77,5 x 2

V = 24

Weighted Pull-ups:

25 x (2 + 2) x 2 Cluster Sets

BW x 5 x 3 sets @ Hammer Grip

V = 23

Chained Dips:

8,5 x 6 x 5

V = 30

Tricep Band Pressdowns:

#1 x 20 x 6

M96C5T4 Uni OHP 32,5kgs & Back Squats 155kgsx4reps and 162,5kgsx2reps

27 Jun 2017 M96C5T4   

ASSISTANCE Day  

This is the second workout I put in today. If it wasn’t for the fact that I was lazy, tired and engrossed in watching Netflix’s G.L.O.W. series I would have finished Bench on Sunday and cruised through this workout. Thanks to a lot of food that I got into my system between the workouts I managed to progress well on both and I’m happy with the outcome. Back Squats are progressing very nicely and I think in a while I will tap 185 which will be huge for me. The volume is stacking up gradually and I am able to work with the same weights I was doing before. The only change I am making now, with regards to my approach, is that I am working on bumping volume before I add weight. I want to be securing lots of reps so that when I make the jump in intensity my PR is a walk in the park. I think in a few weeks I will test out 175 kgs for a single. For someone who is not a squat guy, doesn’t even like squats and is just doing this for the benefit they bring to my deadlift; I’m doing alright.

Unilateral Overhead Press:

20 kgs x 13 reps

25 x 8

30 x 6

32,5 x 2

20 x 11 (+1)

20 x 10 x 2 sets

V = 60 (+1)

DB Rows:

30 x 8

35 x 8

40 x 6

45 x 3

20 x 10 x 3

V = 55 (+15)

Back Squats:

135 x 3

145 x 3

155 x 4 PR

162,5 x 2 @ 94.2%

125 x 4 x 3

V = 24 (+1)

M96C5T3 Bench Press Pin Press 122,5kgs PR

27 June 2017 M96C5T3   

BENCH PRESS Training

I got some good volume and progress underway. The PR with 122,5 kgs was relatively easy and conservative. Next session I am going to try to do 120 for two singles or maybe a double if I am able to. The Banded OHP’s really killed me.

Bench Press Pin Press:

100 kgs x 6 reps

110 x 3

122,5 x 1 @ 100% PR!

115 x 1 x 2 sets @ 93.9%

100 x 6

100 x 5

90 x 6 x 2

80 x 8 x 2

V = 51

#1 Banded Overhead Press:

45 x 5 x 3

3 Giant Sets:

Flat DB Press 20 x 12

Low to High Rows #2 x 25

Push-ups BW x 9

High to Low Rows #3 x 10

Tricep Pressdowns #1 x 20

BB Rows 65 x 10

Tricep Pressdowns #1 x 20

Volume Count

BP = 51

OHP = 15

Chest = 63

Back = 135

Triceps = 120

Main Event Bench Press Plan 26th June 2017

Main Event Bench Press Plan 26^th June 2017

Workout 1

#2 Banded Bench Press: 5-7 work sets of 1-5 reps

Bench Press: 1-5 sets of 1-3 reps [Heavy]

Workout 2

Bench Press Pin Press: 6-12 sets of 1-10 reps

#1 Banded Overhead Press: 5-8 sets of 6-10 reps

Workout 3

#1 Banded Overhead Press: 5-7 work sets of 1-5 reps
Bench Press: Repetition Effort @ 4-6 sets 

DEADLIFT SCORECARD @ 26th June 2017

DEADLIFT SCORECARD as on 26th June 2017

240 kgs

1. 26th Dec 2015

2. 24th Mar 2016

3. 6th April 2016

4. 9th December 2016

5. 27th January 2017

241 kgs

1. 20th April 2016

242 kgs

1. 5th May 2016

2. 5th May 2016

3. 18th May 2016

4. 18th May 2016

5. 3rd June 2016

6. 24th June 2016

7. 24th June 2016

8. 23rd July 2016

9. 19th August 2016

10. 16th September 2016

243 kgs

1. 23rd July 2016

2. 19th August 2016

3. 16th September 2016

4. 9th December 2016

5. 24th February 2017

6. 24th February 2017

7. 6th May 2017

M96C5T2 Grip Training

24 Jun 2017 M96C5T2   

GRIP Training

I’m happy with the volume I’ve put in.

Rolling Thunder:

55 kgs x 3 seconds

57,5 x 2

55 x 2

50 x 8

50 x 6

50 x 5

V = 26

Hammer Curls:

10 x 10 x 6 sets

Reverse BB Bicep Curls:

20 x 10 x 3

M96C5T1 Deadlifts 219 kgs x 6 reps PR & Overhead Press 87 kgs x 2 reps PR

23 Jun 2017 M96C5T1    

DEADLIFT Day

This was a very challenging workout and I liking all the volume work I have been doing. Just like I did with 207 kgs (85%), I left a rep in the tank on the first rep-out set. So with 85% of 243 kgs I am able to do 7 reps and with 90% I am clocking in 6 reps. Both were all time PRs and despite that (haha) it still bugs me that first reps of every set are mentally exhausting for me. Here’s why rep predictors are so silly: 6 reps @ 219 kgs means my “estimated” 1RM is 250+kgs so either I got some hidden gains in me or using these tools is just BS haha!

Last time when Eric Troy put a deadlift plan together for me; I had 3 deadlift workouts on rotation. One day was for Banded Deadlifts followed by regular heavy Deadlifts. The second workout was dedicated to supersetting DL and Good Mornings. The last workout was all about doing really heavy and high volume GM work and then following it with supersets of heavy DL and Row variations. So now that we are moving to setting up a new plan for the next few months I am excited to see what is in store for me.

I think some old tools like Graduated Deadlift Struggle Sets, Deficit Deadlifts, volume work on Deadlifts, etc will be brought back into rotation.

Good Mornings:

Warm-up to 135 kgs x 3 reps

@ 84.4% of Benchmark 160

Deadlifts @ 90% of 1RM:

219 x 6 PR

219 x 5

219 x 4

219 x 4

V = 19

Overhead Press:

87 x 2 PR

75 x 5 + 4 = 9 Rest-Paused

65 x 7 + 4 = 11 (+1) RP

Tricep Band Pressdowns:

#1 x 20 x 5 sets

Volume Count:

DL = 19

OHP = 22 (+1)

Tri’s = 100

M96C4T6 Chained Dips, Anderson Front Squats & Diipen's Deadlifts

21 Jun 2017 M96C4T6   

SQUATS & DIPS Training

Good workout but I need to make some changes. I will be rotating two types of workouts for Chained Dips. On one of the days I will go heavy for 2-6 reps and then the other day I will do volume work with 8,5 kgs added to me. I added a Front Squat variation back into my arsenal and it feels good.

Chained Dips:

18,5 kgs x 6 reps

28,5 x 5 x 2 sets

8,5 x 6

8,5 x 5 x 2

V = 32 (+1)

Overhead Press Rest-Paused:

65 x 5 + 6 = 11 (+1)

70 x 4 + 2 = 6

75 x 3 + 3 = 6

V = 23 (+1)

DB Rows:

40 x 5 x 2

30 x 5 x 2

20 x 10 x 2

Anderson Front Squats:

125 x 1 x 5 @ 87.4%

Tricep Band Pressdowns:

#1 x 20 x 5

M96C4T5 Grip Training

20 Jun 2017 M96C4T5                

GRIP Training

I supersetted holds with the Fat Gripz and Hammer Curls. This was quick and very challenging to up the volume.

Fat Gripz:

85 kgs x 6 seconds

92,5 x 3

92,5 x 2 + 2

90 x 1 + 1 + 2

85 x 5

75 x 7

V = 30 (+5)

Hammer Curls:

10 x 10 reps x 6 sets

M96C4T4 Weighted Pull-ups, Unilateral Overhead Press & Back Squats 155 kgs x 3 reps, 161 x 2

19 Jun 2017 M96C4T4    

SQUAT & PRESS Training

I had to shuffle the exercises a bit but I am super pleased with how Squats are progressing. Literally baby steps but the comfort I am feeling with them is excellent. I am going to rotate Anderson Front Squats on my Technique Squats day. I should probably do more OHP work so I am going to figure out how to get that in.

Weighted Pull-ups:

20 kgs x (3 + 2 reps) + 2 Cluster Sets

BW x 6 x 3

Unilateral Overhead Press:

20 x 13

25 x 8

30 x 6

32,5 x 2

20 x 10 x 3

Back Squats:

135 x 3

145 x 3

155 x 3

161 x 2 @ 93.3%

125 x 4 x 3

Volume Check

Pull-ups = 28 (+2)

Unilateral OHP = 59 (+1)

Back Squats = 23 (+1)

M96C4T3 No 2 Banded Bench Press 91,5 kgs x 3 reps & Bench Press

18 Jun 2017 M96C4T3   

BENCH PRESS Training

Something was off about today’s workout and I haven’t been able to figure out what that is. Banded Bench work was solid and the PR should have been a LOT easier than what it was. Regular Bench work was difficult and the last two singles with 116 and 116,5 kgs were tough as nails especially since I paused the 116,5 real good. My next goal is going to be to either build on 112,5 kgs for volume across sets or I will try to press 113 x 2 for a new Benchmark. Baby steps all the way.

#2 Banded Bench Press:

82,5 kgs x 5 reps

85 x 4

87,5 x 4

88,5 x 4

90 x 4

91,5 x 3 PR

Bench Press:

107,5 x 4

112,5 x 2 @ 95.7% Benchmark 2RM

116 x 1 @ 98.7%

116,5 x 1 @ 98.7% Paused

3 Giant Sets

BP 100 x 2

Flat DB 20 x 12

L2H Band Rows #2 x 25

Tricep Pressdowns #1 x 20

H2L Band Rows #3 x 10

Tricep Pressdowns #1 x 20

Push-ups BW x 8

3 Super Sets

BB Rows 65 x 10

BP 75 x 6

Tricep Pressdowns #1 x 20

Volume Check

Bench Press = 56

Chest = 60

Back = 135

Triceps = 180