Beached Whale Chronicles

[jonathan]

nice ^^

 

[El Freako]

Renegade rows?

 

[Sentinel]

Renegade rows?

The video has the exercise. It's a core training exercise.

 

[Sentinel]

Fall 2009 Training
Mesocycle 16 - Week 1
Deadlift Day​

Beginning Thoughts:

I went in last night got this workout in....I have finals going on this week and the next and I had just consumed 4 scoops of protein and 2 chicken breasts over the course of the whole day before I hit this workout.​

Workout:

Deadlifts:​

415 lbs x 1 rep (91%)​

435 lbs x 1 rep (96%)​

455 lbs x 1 rep (100%)​

455 lbs x 1 rep (100%)​

425 lbs x 2 reps (93%)​

I was supposed to get in 9 Singles but I slept in such a weird position my upper trap was hurting and in extreme pain and my form went to shit....I applied some tiger balm at night but it's still hurting today though the pain has subsided considerably. ​

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Weird Ab Exercise:​

BW x 6 reps x 3 sets​

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Pallof Press:​

32.5 lbs x 12 reps​

37.5 lbs x 12 reps​

42.5 lbs x 12 reps​

47.5 lbs x 12 reps​

Videos:

Deadlifts and Core Training:​

​

Overall Impression:

My diet has gone to shit recently but I am making changes. And I hope my trap heals up. I hate it when I get these tweaks...and I got it while sleeping!​

 

[jonathan]

hahah I like the weird ab exercise. By the way I sometime wake up on the other side of my bed or even on the floor.

 

[Sentinel]

hahah I like the weird ab exercise. By the way I sometime wake up on the other side of my bed or even on the floor.

Thats pretty weird lol...My trap is STILL hurting today (Day 3) but the pain has subsided. Hopefuly it will disappear soon.

 

[jonathan]

Thats pretty weird lol...My trap is STILL hurting today (Day 3) but the pain has subsided. Hopefuly it will disappear soon.

having muscles can be a bitch haha isn't that true

 

[Sentinel]

having muscles can be a bitch haha isn't that true

Hahaha...A double edged sword, eh?

 

[Xiva]

Hey champ!

I wrote a long long thing for you, but deleted it all by mistake. So i'll make it short

You're technique is acctually looking pretty good, one that i would suggest for you is to get your shoulders back and chest up. I know it can be a bitch and it's damn hard, but you got at least 10kg's to add at your deadlift, if you get your shoulders back.

Exercises to strengthen that part of the shoulder/trap could be Sumo deadlift shrug or scapulair pushups.

 

[Sentinel]

Hey champ!

I wrote a long long thing for you, but deleted it all by mistake. So i'll make it short

You're technique is acctually looking pretty good, one that i would suggest for you is to get your shoulders back and chest up. I know it can be a bitch and it's damn hard, but you got at least 10kg's to add at your deadlift, if you get your shoulders back.

Exercises to strengthen that part of the shoulder/trap could be Sumo deadlift shrug or scapulair pushups.

My trap was tweaked that day, bro. And when I Deadlift my shoulders are always ahead of the bar. I don't like doing the Deadlift with them behind. It puts me off and makes the Deadlift into a Squat off the Floor kinda exercise.

But, I think next week once my trap heals up and I can turn my head 90 degrees on either side I'll have a much better workout

 

[Sentinel]

Fall 2009 Training
Mesocycle 16 - Week 1
Press Day​

Beginning Thoughts:

This is Friday's workout. Tonight I'm gonna go do Squats...​

Workout:

Military Press:​

175 lbs x 1 rep (95%)​

185 lbs x 1 rep (100%)​

185 lbs x 1 rep (100%)​

175 lbs x 2 reps (95%)​

155 lbs x 5 reps (83%)​

I weighed in at 190 lbs that morning. I am pretty pleased with this workout. The Press was definitely hard and 185 was a bit of a grinder but I think all this cross-training of bench and dips have definitely helped me. ​

​

Dumbbell Rows:​

120 lbs x 3 reps x 3 sets​

My calluses were hurting a lot after Deadlifts on Thursday and I've ripped some flesh off my palms. So it was very painful to do this exercise which is why I cut it a bit short. I need to figure out what to do about this problem I have with my calluses. ​

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Wide Grip Pull-ups:​

BW x 5 reps x 5 sets​

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Cable Rows:​

170 lbs x 10 reps x 3 sets​

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Lat Pulldown Crunches:​

80 lbs x 10 reps x 2 sets​

Videos:

My Military Presses:​

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My boy Conner Wilson hit a 715 Box Squat @ 18 years of age:​

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Overall Impression:

I'm done with 2 finals and I have 2 left: Wednesday and Thursday. After that I am a free bird lol...​

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I hope everyone's having a good weekend.​

​

I went and saw Invictus last night. What an awesome movie. "I am the master of my fate. I am the captain of my soul."​

 

[jonathan]

nice presses

 

[FinnGasolin]

That was one wierd box-squat man?! But good presses!

 

[Sentinel]

Thanks guys.

Conner's workout involves him doing some heavy box squats, then some DEEP ass to grass front squats with 315+ for reps, then some back squats with 400-500 for reps and multiple sets and he finishes up with some Deadifts in the 400s for reps and sets.

 

[FinnGasolin]

What is he training for?

 

[Sentinel]

What is he training for?

Fun, at the moment

 

[Sentinel]

Fall 2009 Training
Mesocycle 16 - Week 1
Squat Day​

Beginning Thoughts:

I am going to be starting the 4 squat workout this Mesocycle. I dunno how long I will run it but I am going to gradually get into it. This session involved only 3 squat variations but come next week I will add in the 4th variant.​

Workout:

Overhead Squats:​

135 lbs x 3 reps​

145 lbs x 3 reps​

155 lbs x 3 reps​

175 lbs x FAIL​

I am just getting back to doing this exercise. It wreaks havoc on my shoulders and whenever I start doing this exercise after a big layoff (in this case a month or two), I need to relearn it in terms of hand placement. As you can see in the video, my sets with 135 and 145 lbs were kinda shoddy but my form was spot on with 155. Thats because through trial and error I finally found the sweet spot for my grip on the bar come 155 lbs. Too bad I lost it and failed at 175 though.​

​

Front Squats:​

225 lbs x 5 reps​

255 lbs x 3 reps​

275 lbs x FAIL​

275 lbs x 1, FAIL​

I am in a dilemma about this exercise. I tried using the clean grip with wrist straps (coz I lack wrist flexibility) but it feels extremely unstable on my shoulders. With all my shoulder injuries, this grip makes me feel like I am ripping my shoulders out and I don't know how to hold the bar in place. If I use that gay ass cross grip, I end up making the bar roll forwards as what happened with 275 lbs. Also, the safety bars distract me for some reason because they make me want to touch them on every rep. I've spent so much time doing Anderson Front Squats that regular front squats baffle me at times!​

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Back Squats:​

275 lbs x 5 reps​

305 lbs x 3 reps​

335 lbs x 1 rep​

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Farmers Walks:​

110 lbs x 2 trips x 3 sets​

120 lbs x 2 trips​

Finally moved up to the heaviest dumbbells in my gym (which isn't saying much).​

​

Pallof Press:​

37.5 lbs x 12 reps​

42.5 lbs x 12 reps​

47.5 lbs x 12 reps​

Videos:

Overhead Squats, Front Squats, Back Squats and Farmers Walks:​

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Also, here is my boy Paul who doesn't believe in Pre workout nutrition who almost got killed doing Full Clean and Presses with 205 lbs:​

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Overall Impression:

Decent workout...Time to get back to studying. Tomorrow is going to be Pistol Squat Day.​

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I hope everyone had a fun weekend! Thanks for reading!​

 

[jonathan]

although he almost passed out, it was still very good. He presses like the oldtime strongmen, very strict.

Your overhead squats were very nice. I would like to do them too but it is pretty hard to get the technique right. Overall strong workout, although I think those farmsers were way to easy for you

 

[El Freako]

I see you change your routines a lot. Do you follow an organised template or are all these different routines just random fancies?

 

[Xiva]

Looks good, what preworkout nutrition do you use?