#ashiem

DEADLIFT Training - Mesocycle 57 Week 3

  This is from Sunday night. Great session!

  Dynamic Warm-ups & Mobility Drills: IT/IF Stretch Cat Camel Bird Dog X-Band Walks Overhead Squats

  Deadlifts Honeymoon Period 135 to 355: 45 x 6 135 x 3 145 x 1 155 x 1 165 x 2 185 x 3 195 x 1 205 x 1 215 x 1 225 x 3 235 x 2 245 x 1 255 x 1 265 x 2 275 x 2 285 x 1 295 x 1 305 x 1 315 x 3 x 3 325 x 2 335 x 1 345 x 2

  Deadlifts Honeymoon Period Modification @ 355: 355 x 3 x 10

POSTERIOR CHAIN Training - Mesocycle 57 Week 1

  This is from Wednesday evening.

  Step-Ups: 35 x 5 x 5 SDT Base

  Dumbbell Rows: 100 x 5 x 5 SDT Base

  Machine High Rows - Hammer Strength: 100 x 10 x 3 Just for the fun of it. I did feel it deep in my mid back though…and it reminded me of good ol' DoggCrapp training days. Yes, I'm being sarcastic.

DEADLIFT Training - Mesocycle 56 Week 4

  I'm going to be travelling out of town for the next 7 days. Today was the last heavy workout before this short break.

  I'm going to start listing all my mobility drills as well. I've been way too ultra religious in doing them. It's time to shift things up.

  Deadlift Warm-ups: Knee to Butt Dynamic Stretch Cat Camel Cook Deep Squat Test X-Band Walks Squats with Medicine Ball against the wall Overhead Squats with Barbell 45 x 4 45 x 4 135 x 3 135 x 3 205 x 3 245 x 3 285 x 3

  Deadlift Honeymoon Period: 315 lbs x 3 reps x 11 sets I'm trying very hard to relearn my form. I'm facing difficulty because of the injury and the expectation of pain throwing me off my form. BUT, no pain time for weakness and then strength!

  Video:

WEIGHTED PULL-UPS & SUPPORTED ROWS Training - Mesocycle 56 Week 3

  This is from today. Like I mentioned last week, I'm gonna be switching up my Weighted Pull-up work.

  Weighted Pull-ups: +70 x 2 +80 x 2 +90 x 1 +90 x 1 +80 x 1 +45 x 5 +45 x 3 +70 x 1 So awesome!

  Incline Rows: 70 x 9 70 x 8 70 x 8 70 x 8 75 x 5

  Pull-ups: BW x 5 BW x 5 BW x 5

  Band Resisted Pull-ups: APT's No. 1 x 4 This is a new one..I just wanted to try this one out to see how it feels. What an awesome challenge!

WEIGHTED PULL-UPS & SUPPORTED ROWS Training - Mesocycle 56 Week 2

  This is from today..

  Weighted Pull-ups: +70 x 3 +70 x 2 +70 x 2 +70 x 2 +45 x 5 +45 x 4 +45 x 3 +45 x 3 I've been doing doubles and triples on the pull-ups for a very long time now. I think next week I will incorporate a couple of singles and build on that.

  Incline Rows: 70 x 8 x 4

  Pull-ups: BW x 5 x 3

DEADLIFT Training - Mesocycle 56 Week 2

  This is from today. Had a great time training with Kanishk.

  Deadlift Warm-ups: Dynamic Warm-ups & Mobility Drills 45 x 3 45 x 3 135 x 3 135 x 3 205 x 3 245 x 3 285 x 3 325 x 3 365 x 1 365 x 1 395 x 2 425 x 0, 1 I don't even know lol..

  Deadlift Work Sets: 455 x 0, 2 415 x 4 435 x 0, 3 435 x 0, 3 I have a beautiful knack of failing an attempt, standing up, setting up again and cranking out a few smooth reps. We goofed up on the 415 - it was supposed to be 435 but I think it was a blessing in disguise. I was pressed for time as well: I gotta plan my workouts better. Being injured makes me lethargic to heading to the gym lol…I'm cranky haha