Big Boy Basics

[Andalite]

Hi everyone!!

I'd like to wish everyone a Happy New Year and the best of luck for all your goals.

A new year means a new journal so welcome to Big Boy Basics!!!

Goals are as they have always been: to stay injury free and get stronger and hopefully lose some of the chub

For all newcomers, 4 weeks of training = 1 Mesocycle.

Today marks the start of Mesocycle 17. I don't do routines - I train. I follow templates. Here's the template for now:


THURSDAY: DEADLIFT TRAINING

1. Deadlifts
2. Front Squats
3. Core Training

FRIDAY: BACK TRAINING

1. Heavy Rows - either dumbbell, barbell, chest supported or machine done 3-5 sets of 1-5 reps depending on the exercise
2. Pull-ups - all weighted for as many sets and reps as I like. mostly I aim for 25-50 total reps all done with some added weight.
3. Medium Rows - either high or low cable rows or unilateral cable rows for 3-4 sets of 8-12 reps
4. Facepulls or Shrugs
5. Core Training

SUNDAY: SQUAT TRAINING

1. Overhead Squats
2. Front Squats
3. Back Squats
4. Grip Training
5. Core Training

MONDAY: PRESS TRAINING

1. Pistol Squats
2. Press Variant - either military or bench variants within for heavy work
3. Pull-ups - light for example; 3x8 or so
4. Supplementary Press
5. Core Training

I suffer from a slew of shoulder and lower back injures so staying injury free is my #1 goal.

For those interested, my "stats" at the moment are:

I weigh 195 lbs @ 5'7
Pistol Squats: 13 reps per leg
Back Squats: 365 lbs
Front Squats: 295 lbs
Overhead Squats: 185 lbs
Military Press: 185 lbs
Deadlifts: 475 lbs
Bench Press: 225 lbs

A very Happy New Year to everyone once again and I will check in later with a journal update hopefully.

Oh, and for those concerned, here's my youtube channel: http://www.youtube.com/user/anuj247

Cheers!

[GoodyGirl]

Happy New Year Mate. Will be keeping tabs on your new journal! Good luck for all your training goals in 2010.

[Andalite]

Happy New Year Mate. Will be keeping tabs on your new journal! Good luck for all your training goals in 2010.

Thank you very much, ma'am and naturally: same to you

[Andalite]

Deadlift Training
Mesocycle 17 - Week 1

Beginning Thoughts:

Once again: A very Happy New Year to one and all!!

Workout:

Deadlifts:
(415 lbs x 1 rep x 5 minisets) x 2 cluster sets
435 lbs x 2 reps
The goal was to do 2 cluster sets of 5 minisets - each one being a single rep. Last week I had messed up on this but I finally got the hang of it. I thoroughly detest cluster sets. They totally put me off my groove. I did the final set with 435 lbs for sheer giggles.

Front Squats:
185 lbs x 3 reps x 3 sets
205 lbs x 3 reps
I have been struggling with Front Squats for quite a while now. I have zero technique with these. Just 3 weeks ago I hit 295 lbs for the 4th or 5th time over the span of two months and it was through sheer brute strength. Thats a no-no for me. I would like to perfect and hone in my technique. So, I have gone back to the drawing board and the first change I have made is switching my grip from a rather unstable cross grip to a clean/weightlifters/olympic grip. I am sure with this more stable grip and working on my form from the ground up I will be surpass 295 lbs over the next few months.

Hanging Air Kicks:
BW x 10 reps x 3 sets

Cable Wood Chops:
15 kgs x 12 reps
20 kgs x 12 reps
20 kgs x 12 reps

Videos:

Deadlifts & Front Squats:
http://www.ironscene.com/play_hd.php?vid=3567

Overall Impression:

This was a better workout than last week. It takes some getting used to these weird octagonal shaped plates...I need to work on my grip more. I am going to be trying a new fun exercise for grip training this coming Monday..

Have a great day today everyone and thank you for reading!

[Andalite]

Youtube video:

Video

[Andalite]

Back Training
Mesocycle 17 - Week 1

Beginning Thoughts:

Was so bloated...and still am.

Workout:

Chest Supported Rows:
160 lbs x 5 reps x 3 sets
180 lbs x 3 reps
190 lbs x 2 reps
I used a lighter weight than last week for my work sets but my overall volume was through the roof. I will increase the weight after I have spent some more time getting used to this exercise and getting my form down..

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 2 reps x 2 sets
BW + 30 lbs x 3 reps
BW + 20 lbs x 4 reps
BW + 20 lbs x 3 reps
Total Reps = 20
This just wasn't happening today...I wasn't feeling it at all. It's been a few weeks since I've done proper weighted Pull-ups so this is to be expected. I'll be fine next week - especially since I am not hitting Pull-ups 2x a week with this new template.

High Cable Rows:
75 kgs x 8 reps x 3 sets

Facepulls:
40 kgs x 12 reps x 2 sets
I actually felt these in my traps...awesome!

Front Planks:
BW x 60 seconds x 3 sets

Hammer Curls:
22 kgs x 5 reps x 3 sets
I hate arm work...But I desperately want huge forearms

Videos:

Chest Supported Rows & Pull-ups:

Video

Overall Impression:

I hope everyone's had a great weekend full of fun, excitement and promise!

Good luck for the next week and thanks for reading as always!

[Andalite]

Squat Training
Mesocycle 17 - Week 1

Beginning Thoughts:

Went in very late and had almost no energy..

Workout:

Overhead Squats:
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 2 reps
Decent...I paused at the bottom of 175 for the longest time to make sure I had my form down..

Front Squats:
185 lbs x 3 reps x 6 sets
205 lbs x 1 rep
225 lbs x 2 reps
Still working on grip here...It's getting better but I need to stretch my forearm muscles more. I need to squat "down" more and keep my elbows higher.

Back Squats:
295 lbs x 5 reps x 3 sets
Form was very meh...I'm GM'ing the weight a bit and I dont feel comfortable....

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

Videos:

Overhead Squats, Front Squats and Back Squats:

Video

Overall Impression:

Gonna spend tomorrow resting and eating....I hope everyone's had a wonderful Monday!!!

[GoodyGirl]

Impressed watching your overhead squats! I see you did some planks.... niiiiiiice. Not so good atm in my gym with sweaty arms. Slippery when wet!

[Andalite]

Impressed watching your overhead squats! I see you did some planks.... niiiiiiice. Not so good atm in my gym with sweaty arms. Slippery when wet!

Thanks for dropping by!

Yeah planks with wet elbows is grosse...don't blame you for not doing them at the gym which would probably have dirty floors as well.

[Andalite]

Press Training
Mesocycle 17 - Week 1

Beginning Thoughts:

Was in a bit of a hurry today but the overall volume would have been low to begin with because I need to set a base mark from which to progress.

Workout:

Pistol Squats:
BW x 4 reps x 2 sets
Felt pretty comfortable.

Overhead Press:
155 lbs x 3 reps
175 lbs x 1 rep x 2 sets
I will build on this come next week. I am not sure where I am going to keep rotating a variant of the press on a week to week basis but I might do some crazy bell incline close grip bench presses (wow..what a mouthful!) next week.

Pull-ups:
BW x 10 reps
BW x 8 reps
BW x 8+1 reps
Total = 27 reps
The goal here is to increase overall volume on this exercise as the weeks progress. On this day no weighted pull-ups are done because I need to keep my form in check, etc...

Unilateral Lat Pulldowns:
35 kgs x 6 reps x 2 sets
40 kgs x 5 reps

Decline Dumbbell Punches:
14 kgs x 8 reps x 3 sets

Videos:

Pistol Squats, Overhead Press, Pull-ups, Unilateral Lat Pulldowns & Decline Dumbbell Punches:

Video

Overall Impression:

The next 2 days are rest days...I plan on losing the bloat and relaxing! I hope everyone's having a swell week!

[Andalite]

Deadlift Training
Mesocycle 17 - Week 2

Beginning Thoughts:

This is last night's workout...I pretty much sat on my ass all day so I was very lethargic when I hit the gym lol...

Workout:

Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
455 lbs x 1 rep
I really wanted to hit 4 doubles but all I could muster up was 3. Next week I am going to increase rest period from 25 seconds to 30-45 seconds and really try for get 4 doubles with 415 per cluster set.

Front Squats:
185 lbs x 5 reps x 3 sets
205 lbs x 3 reps
I used three fingers this time and I added 2 reps to each of the 185 sets...

Lat Pulldown Crunches:
40 kgs x 10 reps x 3 sets

Overhead Plate Sidebends:
25 lbs x 8 reps x 3 sets

Dumbbell Windmills:
12 kgs x 8 reps x 3 sets

Videos:

Deadlifts & Front Squats:

Video

Overall Impression:

Tiring workout. I am getting better at cluster sets. I am not used to rep work but I think I'll improve over the next few weeks. I aim to get 4 doubles next week and then I'm gonna increase the weight and go back to singles hopefully with 435. My overall aim is to hit 435 for doubles in a cluster set but it may be a while before I can manage that.

I hope everyone's having a good weekend! Thanks for reading, as always!

[Andalite]

Back Training
Mesocycle 17 - Week 2

Beginning Thoughts:

This is yesterday's workout..

Workout:

Chest Supported Rows:
160 lbs x 6 reps x 4 sets
195 lbs x 2 reps
Double progression right here, guys...If y'all want to read up on Single, Double and Triple Progression, check out this article: Strength Training with Single, Double and Triple Progression.

Pull-ups:
BW + 20 lbs x 2 reps
BW + 20 lbs x 3 + 3 reps
BW + 40 lbs x 1 + 1 + 1 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
Total Reps = 15
Decent work...

High Cable Rows:
75 kgs x 10 reps x 3 sets

Facepulls:
40 kgs x 12 reps x 2 sets

Suitcase Deadlifts:
115 lbs x 6 reps x 2 sets

Hanging Air Kicks:
BW x 20 reps x 2 sets

Videos:

Chest Supported Rows & Pull-ups:

Video

Overall Impression:

I hope y'all have had a good weekend thus far...I went and saw Sherlock Holmes and thought it was pretty entertaining. I'm looking forward to seeing the Book of Eli.

Tonight is Squat Training. I leave for the US on Monday night and I arrive on Tuesday (US Time). So, I won't be training for the next 3 days at the least. I've shifted my Deadlift Training from my usual Thursdays to Fridays over the last 2 weeks but I will resume Deadlifting on Thursdays once again as soon as I get back. So after tonight's squat training update, the next journal update will be on Thursday of the following week. I know I'll be having only 6 days between Deadlift sessions but I should be fine because I will have rested for 4 nights and 3 days straight before my workout. I'm gonna keep my fingers crossed!!

[Andalite]

Full Body Training
Mesocycle 17 - Week 2

Beginning Thoughts:

This is Sunday's workout. Like I mentioned before, I won't be hitting the gym till Thursday so I had to modify my press and squat training days and basically combine them. The exercise order is a bit unorthodox (for me) because I was making the workout on the spot. I was very sore from Back Training the day before. This was my 3rd workout in a row - something I rarely ever do so I didn't make it too crazy!

Workout:

Flat Dumbbell Press:
75 lbs x 6 reps x 3 sets
I have been suffering from some shoulder pain recently. I may have not mentioned this before but I suffer from genetically loose shoulder joints which are very prone to dislocations (which are very painful - not the fun kind). So, I have to maintain a very delicate balance between pushing and pulling exercises and over the last month my pulling has overly exceeded by pressing - which is also bad for me. So, I am going to start pressing a bit more. It's weird because too much and too little pressing both mess up my posture and my shoulder girdle's happiness.

Pull-ups:
BW x 8 reps
BW x 10 reps
BW x 8 + 3 reps
Total = 28 reps
I know I did Pull-ups like 2 days back to back but this felt really good on my shoulders.

Front Squats:
185 lbs x 3 reps
195 lbs x 3 reps
205 lbs x 3 reps
215 lbs x 3 reps
225 lbs x 3 reps
235 lbs x 3 reps
185 lbs x 7 reps
Still working on technique. Gonna do some lower weight and much much more volume next week. The best way to get my body to adapt to this new grip is to practice, practice and practice some more. So volume is where this is at. Though, I need to make sure quality remains awesome.

Dumbbell Windmills:
14 kgs x 6 reps x 3 sets

Push-ups:
BW x 10 reps x 3 sets
My shoulder hurt a LOT initially with this but I finished each set off with some scapular push-ups which REALLY helped me. I could hear the clicking as my shoulder slid into place. Good times...

Hammer Curls:
22 kgs x 5 reps

Unilateral Shoulder Press:
66 lbs x 3 reps
66 lbs x 5 reps
This felt really good on my shoulder.

Videos:

Flat Dumbbell Presses, Pull-ups, Front Squats and Unilateral Shoulder Presses:

Video

Overall Impression:

I leave tonight....Damn, my body is so painfully sore its unbelievable. Muscles which I didn't know I even had are screaming in pain lol..!! I'm looking forward to the 16 hour flight tonight because I'll be fast asleep even before the plane takes off.

I hope everyone's having a good weekend and good luck to y'all for next week! I'll see y'all on the other side!

[Andalite]

Deadlift Training
Mesocycle 17 - Week 3

Beginning Thoughts:

I am feeling very weak and tired...I've been under the weather recently and I shouldn't have gone to the gym but I am too stubborn and hard headed to quit.

Workout:

Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
I felt very weak and really just sick and ill today...and it took a huge toll on me. You guys can see my form absolutely deteriorate in the video...

Front Squats:
205 lbs x 3 reps
I wasn't feeling good and I had nothing in the gas after this. Actually, thats not true: I could've done another 2 sets but I wanted to keep something in the tank. I will do better on my Squat Day later this weekend.

Weird Ab Exercise:
BW x static holds x 3 sets

Videos:

Deadlifts & Front Squats:

Video

Overall Impression:

I hope everyone's had a great week. I am looking forward to this weekend!!!

[Andalite]

Squat Training
Mesocycle 17 - Week 3

Beginning Thoughts:

I am in Dallas right now for the MLK weekend and I went to LA Fitness to workout like normal. I've been eating like a 150 lb'er so I did not have as much energy as normal. On another note: I weighed myself this morning at 195.5 lbs which is about 5 lbs less than last month. So I am pretty pleased with myself. I want to drop to 180-185 though.

Workout:

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 2 reps
I need to practice more with this. Next week I am going to do more work in this same weight range.

Front Squats:
205 lbs x 3 reps x 3 sets
225 lbs x 3 reps x 3 sets
Damn my wrists hurt like a bitch after these!!!

Back Squats:
315 lbs x 1 rep x 3 sets
I wasn't going to do these but I figured I'd try. My form on the first rep sucked but I was able to keep my chest up for sets 2 and 3.

Farmers Walks:
125 lbs x 1 trip x 3 sets
This was super difficult. My grip has been lagging pretty bad. It's been 4 weeks since I've done any grip training but I am gonna work on this from now on out.

Plate Pinches:
25 lbs x 30 seconds x 2 sets

Pallof Press:
42.5 lbs x 12 reps
47.5 lbs x 12 reps
50.0 lbs x 12 reps

Videos:

Overhead Squats, Front Squats and Back Squats:

Video

Overall Impression:

This workout was better than the last disaster of a Deadlift workout mainly because I felt better. I think my diet has to be improved greatly if I want to continue progressing and that is what I am going to do.

[Andalite]

Press Training
Mesocycle 17 - Week 3

Beginning Thoughts:

This is last night's workout. I was in half a mind to not go train but decided to stop being lazy. After every few months of dedicated training I fall into this lull where I become lethargic with no motivation to train. Thats how it has been for the last 1-2 weeks. But not things are different. I am easing back into training and hopefully I'll be fine for the next few months

Workout:

Pistol Squats:
BW x 5 reps x 2 sets
Good stuff

Incline Close Grip Crazy Bell Bench Press:
165 lbs x 3 reps
185 lbs x 4 reps x 2 sets
165 lbs x 5 reps
Man...this exercise is so difficult! Paul, who I have shown training with me a number of times, can bench in the low 300s and he has a hard time putting up 230-250 for reps on this exercise. As for a weakling like me, this exercise hits my shoulders and triceps the most. Very cool!

Pull-ups:
BW x 9 reps
BW x 8 reps
BW x 10 + 2 reps
Total = 29 reps
Decent..

Arm Work:
Did some hammer curls and lying tricep extensions. I didn't write the weights or the sets and reps because I was just fooling around. I think I took 50 lbs for Hammer Curls and 25 or something for the dumbbell tricep extensions..

Side Plank Rows:
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds
42.5 lbs x 30 seconds
I love core training!!!

Videos:

Pistol Squats, Incline Close Grip Crazy Bell Bench Press and Pull-ups:

Video

Overall Impression:

Gonna focus on my diet. I have dropped from 200 to 195. I now plan on migrating to 190 and below. Slow and steady though...slow body recomp all the way!

[Andalite]

Deadlift Training
Mesocycle 17 - Week 4

Beginning Thoughts:

This is last night's workout..My diet has been pretty decent: mainly protein and veggies and other carbs but I think I'm not getting enough fat. I also feel a bit tired throughout the day which is weird for me...Maybe I need to up my calories a bit for a couple of days to get back on track.

Workout:

Deadlifts:
425 lbs x 5 reps
This was a backoff session so I kept the intensity just didn't make it too hard on myself. In this cold weather my hands develop quite a bit of dry skin and my damn calluses get ripped off which ends up making my hands hurt whenever I grip the bar. 135 lbs is just as painful for my hands as 425 and I hate having a compromised grip!

Front Squats:
225 lbs x 3 reps
245 lbs x 2 reps
275 lbs x 1 rep
I just wanted to work towards a relative max. I'm glad I got 275. 275 using the clean grip feels a LOT more comfortable than 275 using that silly cross grip.

Weird Ab Exercise:
BW x 7 reps x 3 sets

Videos:

Deadlifts, Front Squats & Core Training:

Video

Overall Impression:

I hope everyone has had a great week. I'm looking forward to the weekend! Cheers and thanks for reading as always!

[Off Road]

Excellent journal and some great lifting.

[Andalite]

Excellent journal and some great lifting.

Thank you very much

[Drew92]

Nice efforts!

[Andalite]

Nice efforts!

Thanks, man

[Andalite]

Back Training
Mesocycle 17 - Week 4

Beginning Thoughts:

This is yesterday's workout...

Workout:

Dumbbell Rows:
110 lbs x 6 reps x 3 sets
120 lbs x 4 reps x 2 sets
I love this exercise!

Pull-ups:
BW + 20 lbs x 2 + 2 reps
BW + 20 lbs x 3 + 3 reps
BW + 30 lbs x 2 + 2 reps
BW + 40 lbs x 2 reps
Total = 16 reps

Cable Rows:
160 lbs x 12 reps x 3 sets

Facepulls:
80 lbs x 12 reps x 2 sets

Inverted Rows:
BW x 8 reps x 2 sets

Swiss Ball Jackknife Pikes:
BW x 8 reps x 3 sets

Forearm / Bicep Exercises:
Did some random 3-4 sets of arm work here...Reverse curls, hammer curls, wrist curls, etc...Nothing solid just picked a weight, did it to failure and jumped to the next exercise..

Videos:

Dumbbell Rows, Pull-ups, Cable Rows & Swiss Ball Jackknife Pikes:

Video

Overall Impression:

I'm gonna rest tonight and just heal up. Tomorrow is Squat Day.

I hope everyone had a fun Friday night!

[Off Road]

Impressive...I'd never be able to do pull-ups after rows. Good luck with the squats tomorrow...my favorite exercise

[Andalite]

Impressive...I'd never be able to do pull-ups after rows. Good luck with the squats tomorrow...my favorite exercise

I love rows and pull-ups

I don't do squats tomorrow actually....well, I do them but not as a priority lift. This is how my workout will probably look tomorrow:

Overhead Squats: work up to 155 or 175 depending on how i feel
Front Squats: work sets in the 225 range
Back Squats: something with 315+ hopefully
Farmers Walks
Core training

[Andalite]

Squat Training
Mesocycle 17 - Week 4

Beginning Thoughts:

Just got back from the gym...

Workout:

Overhead Squats:
135 lbs x 3 reps x 2 sets
155 lbs x 2 reps
Next Mesocycle I am gonna spend more time working on technique. I am gonna try to hit 185 soon.

Front Squats:
225 lbs x 3 reps x 6 sets
Ok so here is the plan with these for now. I have never tried much volume on front squats and I am still working on technique. Today's workout went to **** because my shoulders and biceps were hurting for some reason. So It was hard to concentrate on my form. But, I got all 6 sets. Next week I will add 5 lbs to the bar and week after another 5 lbs and so on and so forth. I figure that around the 250-260 lbs mark this linear progression will fail. When that happens I will do something similar to what I did for Deadlifts with the modified Poliquin 1-6 Principle. It will help consolidate my strength gains before I aim to nail 315.

Back Squats:
Skipped. This is a sort of low volume deload type workout so I didn't want to push it.

Farmers Walks:
105 lbs x 2 trips x 3 sets
Decent...

Pallof Press:
47.5 lbs x 12 reps x 2 sets
52.5 lbs x 12 reps

Videos:

Overhead Squats, Front Squats and Farmer Walks:

Video

Overall Impression:

Decent workout. I have my Press workout tomorrow...