Ashiem's Deadlifts and whatever-Hypertrophy-I-can-get-away-with journal

Users viewing topic: & 1 Guest

Ashiem_Matthn		Ashiem's Deadlifts and whatever-Hypertrophy-I-can-get-away-with journal	11-01-2015 @ 10:28
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Hi everyone, I want to make this introduction very brief. I love doing Deadlifts and I train this lift specifically to get stronger at it. I am also trying to get bigger. As far as injuries go, I tore some lower back tissue in 2013 that put me out of lifting heavy for a whole year. It's a reminder to me to not foam roll my lower back ever. I also have dislocatable shoulder joints (it's a genetic defect) and these dislocations are super painful so I'm more inclined to doing OHP vs. BP. I'll get started with the workouts..
Ashiem_Matthn		...	11-01-2015 @ 10:28
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	220 kgs x 3 Deadlifts while I'm feeling Feverish and Weak Video: This is today's Deadlift workout. I've got training clips of Ativ's Deadlifts and Sanam's Squats in this video. Surprisingly, my entire Deadlift crew of Dipen, Ativ and I are all sick / ill. Dipen had fever and couldn't make it to today's workout. Ativ has respiratory problems and stomach issues. I have stomach issues and I've spent the day feeling very weak and feverish. So going into this workout my expectations were very low however I managed to pull everything I wanted. Before I focus on my own training, I want to talk about my training buddies Ativ and Sanam. Ativ is returning to training after almost a year of inconsistent training and this is his heavy workout in 3-4 months or so. He focused on 385 to 405 lbs today and pulled 4-5 sets of 5-6 sets within this weight range before concluding with a heavy pull of 473 at the end. Sanam hit a new Personal Record on Back Squats with 80 kgs / 176 lbs for a heavy single. This is her new 1RM and the first time she's hit something this heavy. Congratulations to both Ativ and Sanam! Okay, time to talk about my training. This is triples week on Eric Troy's Maintenance Mode Cycle for Deadlifts and I wanted to get 220 kgs / 484 lbs for 3 and I was successful in this endeavor so I have nothing to complain about. Even the volume work with 215 kgs / 473 for 3 x 3 was great. I pulled a heavy single with 220 kgs at the end just to reassure myself that even after all the heavy work and the volume at this high intensity (484 is 95% of my relative max of 505) I can pull something maximal. Also, I spent the whole day drinking Gatorade / Electral to keep myself hydrated because of the upset stomach I have. So, going into this workout I sipped my Coca Cola and I loved it haha! Deadlifts: Triples 205 kgs / 451 x 2 220 kgs / 484 x 3 215 kgs / 473 x 3 215 kgs / 473 x 3 215 kgs / 473 x 3 220 kgs / 484 x 1 185 kgs / 407 x 6
Ashiem_Matthn		...	11-01-2015 @ 10:29
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Legs Chest Triceps building up Volume Video: Tuesday night's workout involved Legs, Chest and Triceps. I started off with low volume on the whole so there is room for improvement. I haven't focused on the bench press ever so this is a new start for me and I am still keeping the reps relatively high and working on building a good enough groove so that my shoulder problems do not get aggravated. I took 60 kgs for 6 reps on Reverse Lunges and over the next few weeks I want to build my work capacity to 10 reps and long term I should be able to do 20 which is a very ambitious goal. The band pressdowns were fun and totaling 100 reps was a breeze. Either I'll have to add reps or add in a superset or I'll have to increase the band tension in the future. Bench Press: 60 kgs / 132 x 10 x 5 80 kgs / 176 x 3 x 2 DB Swings: 30 kgs / 66 x 15 x 3 Front Planks: BW x 45s x 3 Reverse Lunges: 20 kgs / 44 x 20 30 kgs / 66 x 20 40 kgs / 88 x 15 60 kgs / 132 x 6 Band Pressdowns: No. 1.0 x 100 reps
Ashiem_Matthn		...	11-01-2015 @ 10:30
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Back, Traps & Biceps Squeezing in the Volume Video: I purchased Diesel Crew's "Yoketober" ebook because I wanted some ideas for new exercises given the limited equipment I have to train with so I've implemented two of these exercises into today's workout. The first is an exercise that is titled in the book as "Bar to Crotch" wherein you have to do a pull-up but get your crotch to touch the bar. I don't have the strength to pull this off so I'm doing Pull-ups to my Sternum. Over time I hope to be able to do the exercise as is. The second exercise is for the traps and is called the Lower Trap exercise. This was fantastic and coupled with the Shrugs gave me a solid burn. I wanted to do something different for DB Rows so I timed my sets and I got 75 reps with 25 kgs (per side) in 8 minutes and I got 25 reps with 35 kgs in 3 minutes so I finished 100 reps in total. Pull-ups: BW x 2 x 5 to Sternum BW x 5 x 5 Regular Dumbbell Rows: 25 kgs / 55 x 75 reps @ 8 minutes 35 kgs / 77 x 25 reps @ 3 minutes Traps: Lower Traps No. 1.0 x 10 x 4 BB Shrugs 60 kgs / 132 x 10 x 4 Biceps: Buddy Curls 20 kgs / 44 x 50 reps Buddy Reverse Curls 20 kgs / 44 x 50 reps
Ashiem_Matthn		...	11-01-2015 @ 10:30
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Snatch Grip Block Pulls and Heavy Back Squats Video: This is last night's workout. I want to explain my reason for having this workout. I am on a 10 day rotation and in these 10 days the only lift I am training heavy in terms of maximal strength is the deadlift. But apart from getting detrained very very quickly I also need to load my spine atleast once between heavy deadlift session. This workout serves that purpose. I perform a DL variation for reasonable reps and then some Back Squats as well. Originally, I wanted to perform regular Snatch Grip Deadlifts but I'm still recovering from a lower back injury and it is best not to aggravate these injuries. That is why, to be safe, I used Block Pulls and at the same to overload my back I used a wide snatch grip on the barbell. I haven't lifted anything heavy for Back Squats in almost 3 years now so doing 319 x 2 at the end was just awesome. My training buddy Ativ also did Squats and after a long hiatus he's trying to be regular again. He put up a 185 kgs / 407 lbs squat after thoroughly warming up and acclimating. Snatch Grip Block Pulls: 185 kgs / 407 x 6 x 2 Back Squats: 125 kgs / 275 x 5 145 kgs / 319 x 2
JackRevans		...	11-01-2015 @ 12:07
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	Welcome to sugden mate
Ramsay777		...	11-01-2015 @ 13:00
Member 3942, 1107 posts SQ 200, BP 160, DL 315 675.0 kgs @ 102kgs UnEq	Welcome to the forum you've put a lot of work in to those videos!
ChrisMcCarthy		...	11-01-2015 @ 13:57
Lost his pen, then found his pen. #phew Member 4899, 2956 posts	Look forward to following your log. That is a pretty sweet set-up you've got there!
Ashiem_Matthn		...	11-01-2015 @ 20:53
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	ChrisMcCarthy said:Look forward to following your log. That is a pretty sweet set-up you've got there! Thank you and I'm glad to have you here. I will check out your log Ramsay777 said:Welcome to the forum you've put a lot of work in to those videos! Thank you! Yes, I do work hard at these videos. JackRevans said:Welcome to sugden mate Thank you!
Ashiem_Matthn		...	12-01-2015 @ 14:21
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Shoulders & Arms for Hypertrophy Video: Shoulders and Arms is a fairly straight forward total bodybuilder type of workout. I've kept this video short and just shown a basic overview of all the exercises performed. I've also thrown in video clips of Dipen doing Front Squats with 125 kgs / 275 lbs with a pause at the bottom and Jaidip building up work capacity on Back Squats. Unilateral Overhead Press: 20 kgs / 44 x 8 x 4 Hammer Curls: 10 kgs / 22 x 10 x 5 Band Pressdowns: No. 1.0 x 20 x 5 Barbell Curls: 20 kgs / 44 x 10 x 5 Seated Extensions: 20 kgs / 44 x 15 x 5 Preacher Curls: 10 kgs / 22 x 5 x 5 Dips: BW x 10 x 5
Ashiem_Matthn		...	18-01-2015 @ 20:42
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Heavy Day @ Big Boy Basics Video: I haven't posted a training video in 4-5 days because I've been very ill. I am allergic to dust which is just sad because I live in Bombay, India. I had terrible reaction a few days ago and we had to get chest x-rays and blood work done. Everything is okay but I was put on antibiotics (high WBC) and I've been coughing so bad my lower back injury is irritating me again. Infact, this injury began to act up and I had to cut my workout short. Today (the next day) I still feel sore in my lower back but it will work itself out. All this coughing has messed me up. In this video, apart from my lifts, I have shown clips of Sanam's Squats and Ativ and Dipen doing Deadlifts with me. Sanam is on Eric Troy and Joe Weir's Singles Scene and this is Week 1 for her. She has a Relative Max of 75 kgs and she performed a total of 7 singles between 67.5 kgs and 75 kgs. Ativ is still just getting back to training regularly and he pulled 517 and 539 at the end for singles. Dipen has been doing Eric's Single Double Triple progression but he's taking a break from that and doing Quality Volume Training for 3 session. As for me, I am on Eric Troy's Maintenance Mode cycle and today I had to pull 230 kgs / 507 x 2 x 2 but because I was feeling pain in lower back exactly around the old injury point, I only did one double and then dropped the weight to 215 kgs / 473 for the second double. I'm not very happy because I don't like being injured and I am worried about reopening this injury and plunging myself into another year of miserable pain but I believe I handled it the best way I could. Deadlifts: 207.5 kgs / 457 x 2 215.0 kgs / 473 x 2 230.0 kgs / 507 x 2 215.0 kgs / 473 x 2
Ashiem_Matthn		...	19-01-2015 @ 21:35
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Training Wheels after severe Acid Reflux Video: This is yesterday (Sunday) night's workout. I visited my doctor today (Monday) and so I am armed with knowledge today that I did not have yesterday at the time of this workout. To begin with, yesterday morning I had a horrible episode - similar to what I discussed in my last DL video where I was unable to breathe and in a lot of pain because of a constriction in my throat. To go over facts: chest x-rays and blood reports have come back A-OKAY. The issue is (which was diagnosed today) I have chronic acid reflux. This is horrifically painful for me and I have the medicines now to combat this. I should be (according to my doctor) pain free and even medicine free in a week. Back to the workout: I was pretty conservative with the volume on the lunges and the squats. I could have gone for more but I would have lost a lung (or two) in the process because breathing has become especially difficult for me. All in all, I am very happy with this workout! DB Swings: 30 kgs / 66 x 20 x 4 Weighted Planks: +25 kgs / 55 x 25s x 4 Reverse Lunges: 20 kgs / 44 x 15 30 kgs / 66 x 15 40 kgs / 88 x 15 50 kgs / 110 x 15 60 kgs / 132 x 7 Back Squats: 60 kgs / 132 x 15 70 kgs / 154 x 15 80 kgs / 176 x 15
Ashiem_Matthn		...	20-01-2015 @ 10:26
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Band Resisted Deadlifts APT's No 2.0 125 kgs x 3 x 5 Video: This is a short workout from yesterday. I absolutely love banded deadlifts because they help me build that lasting drive because the weight on the bar is increasing during the course of the rep due to the increasing band tension. This workout was really good on the whole even though it was very short. I will build on it in the future. Band Resisted Deadlifts: APT's No. 2.0 125 kgs / 275 x 3 x 5
Ashiem_Matthn		...	25-01-2015 @ 08:51
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	test
Ashiem_Matthn		...	25-01-2015 @ 08:57
Member 5638, 15 posts SQ 155, BP 105, DL 240 500.0 kgs @ 93kgs UnEq	Press Training Video: This is Tuesday's workout. Dips: BW x 10 x 5 Unilateral Overhead Press: 20 kgs / 44 x 7 x 3 Band Resisted OHP: 60 kgs / 132 x 3 x 2 Band Resisted Back Squats: 75 kgs / 165 x 15