RhinoMight 2018

[Andalite]

I have 2 goals with my training and they are (in order of importance):
1. Keep improving my DL / GM
2. Get as big as possible with a specific emphasis on my arms and back

All of my training is tailored towards these 2 goals and I am currently following a loose 9-10 day rotation of which I train 8-9 days (some workouts are big some are small and some might be tiny) and then I take a day off and repeat.

I fell very ill last week. I got dengue and it was really bad and I have trained this whole week once I got well but I haven't put in a heavy workout as yet so fingers crossed for tonight!

Instagram: https://www.instagram.com/rhinomight/

YouTube: https://www.youtube.com/user/anuj247

[Andalite]

[Andalite]

16 Sep 2018 Sun

ANDERSON GOOD MORNINGS

I was nervous and anxious going into this workout. This is the first “heavy” session since my bout with Dengue, after all. But, things went well and I got 200 kgs x 3 reps and 211 kgs for a single on Anderson Good Mornings so I am very happy. I am not at 100% but my plan to rebuild is progressing well. I am going to keep Anderson GM in the mix till I get 200 x 4 and 211 x 2 after which I will feel comfortable moving to regular GM and working with slightly heavier weights. Tonight’s workout was good and I will reintroduce Deadlifts next rotation.

Warm-ups & Acclimation:
Front Plate Squats:
5 kgs x 5 reps
10 x 5
ISO Band Holds:
Low to High No. 2
High to Low No. 2
SSB Good Mornings:
35 x 5
Anderson GM:
85 x 3
105 x 3
135 x 3

Anderson GM Main Event:
155 x 3
175 x 2
190 x 2
200 x 3
211 x 1 Relative Max
200 x 2
135 x 4 Back-Off Set

Neck Training:
Banded ISO Holds
No. 1 x 120 seconds
Front, Back, Left and Right

Video:

[Andalite]

Training plan for the next 9 days....

[Andalite]

Tonight's plan

[Andalite]

18 Sep 2018 Tue

LEG DAY

This was a very good workout. Using Eric Troy’s QVT progression I beat last week’s numbers. Last week I got a total of 12 reps working between 125 and 145 kgs. This week I totaled 14 reps working between 135 and 160 kgs. So I am really happy with this progress. Having said that, I am much weaker than I was back in February and March of 2018 (this year) when I had a Back Squat of 185 kgs.

There are a couple of recurring reasons for this loss of strength. I developed this bad attitude where I stopped caring about my technique and honing it in – like “oh I have achieved a 4 plate squat I don’t care anymore” and a part of that is because I had to work hard for that 185 and with or without that 185 my Deadlift was still 243 kgs – and since everything I do is to be better at my DL I felt this wasn’t worth it. So bad attitude is one reason and not paying attention to my technique is another; and today I rectified that. I focused on keeping my core tight, pulling down on the bar, lengthening my torso, staying really braced and breathing correctly.

That is why 160 kgs felt good and my plan is to build volume at 160 next week (I will begin QVT with 145) and hopefully once I manage to get 2-3 sets of 2-4 reps with 160 I can jump to 170 and repeat the process. I am not trying to get back to 185 – I just want to be able to handle 175 on any given day. I am hoping all these lunges will not render me too sore because in a few days I have heavy Good Mornings and I need to be on my A-Game.

Warm-ups & Acclimation:
Dynamic Stretches
Mobility Drills
Back Squats:
20 kgs x 3 reps
75 x 3
105 x 2
125 x 2

Back Squats:
Quality Volume Training
135 x 3
140 x 2
145 x 3
150 x 2
155 x 2
160 x 2
V = 14

Band Pullthroughs:
No. 1 x 20 x 4 sets
V = 80

Reverse Lunges:
8,5 x 13 x 3
V = 39

Walking Lunges:
8,5 x 12 Burnout

Video:

[Andalite]

[Andalite]

19 Sep 2018 Wed

BICEPS + BACK

I’m very happy with this workout. It had a lot of high volume stuff and will be easy to build on.

Cable Hammer Curls:
15 kgs x 15 reps
15 x 12
20 x 10 x 4 sets
V = 67

Cable Curls:
20 x 8 x 4
25 x 5 x 2
V = 42

Lat Pulldowns [Rest-Paused]:
40 x 8 + 8 + 8 = 24
50 x 6 + 6 + 6 = 18
30 x 10 + 10 + 10 = 30 Wide Grip
50 x 8 + 6 + 6 = 20 V-Bar
V = 92

Cable Rows [Rest-Paused]:
50 x 12 + 10 + 8 = 30
60 x 11 + 8 + 8 = 27
60 x 10 + 8 + 8 = 26 V-Bar
20 x 10 + 6 + 4 = 20 One Arm
V = 103

Upright Rows:
20 x 8 x 4
V = 32

Cable Wrist Curls:
20 x 15 x 4
V = 60

One Arm Cable Curls:
10 x 5 x 2
V = 10

Video:

[Andalite]

[Andalite]

20 Sep 2018 Thu

CHEST + BACK + TRICEPS

Yesterday’s training absolutely wrecked me and I felt it in my shoulders and back when I hit Weighted Dips tonight. +33,5 kgs should not be this difficult for me but the fatigue and soreness made 5 reps seem like a mountain of a challenge. I am happy to get it all done. I’ve done a ton of back work back-to-back so I’ll be easing off the rows for a bit. This should get some growth going. Also featured in this video is Dr. K killing it on Dips.

Weighted Dips:
+33,5 kgs x 3 reps
+33,5 x 5
+33,5 x 3
+8,5 x 10
V = 21

Row Medley:
Barbell Rows [Rest-Paused]:
102,5 x 6 + 5 = 11
102,5 x 5 + 5 = 10
102,5 x 6 + 6 = 12
V = 33
Seated Cable Rows:
60 x 12 + 8 + 8 = 28
60 x 10 + 10 + 8 = 28
60 x 12 + 10 + 8 = 30 V-Bar
V = 86
Upright Rows:
20 x 10 x 3 sets
V = 30

Tricep Cable Pressdowns:
20 x 10 + 8 + 6 + 6 = 30
15 x 10 + 8 + 6 + 6 = 30
15 x 10 + 8 + 6 + 6 = 30
V = 90

One Arm Cable Flyes:
6,25 x 8 + 8 + 8 = 24 Slow Burn

Video:

[Andalite]

Tonight's workout..

[Andalite]

21 Sep 2018 Fri

LEGS + BICEPS + CHEST

This was a very good workout. I kept the rest intervals at a bare minimum (usually less than a minute). I threw in Pin Back Squats just to dissipate the soreness and get me prepped for heavy Anderson Good Mornings which roll around in a couple of days. Biceps went well and the Chest Flyes were exhausting!

Pin Back Squats:
125 kgs x 2 reps
135 x 2
145 x 2
V = 6

Cable Curls [Rest-Paused]:
20 x 10 + 8 + 6 = 24
22,5 x 8 + 7 + 5 = 20
22,5 x 8 + 6 + 6 = 20
V = 64

One Arm Cable Curls:
10 x 5 + 5 + 5 = 15

Cable Flat Flyes:
5 x 6 + 6 + 6 = 18

Wrist Curls:
20 x 15 + 12 + 10 + 8 = 45

Video:

[Andalite]

Next workout plan:

[Andalite]

22 Sep 2018 Sat

DELTS + TRICEPS

This was a badass workout. I weighed in at 89 kgs and today’s OHP Relative Max of 92,5 kgs was the best in a long time. Triceps and Delt work went down perfectly.

Overhead Press:
92,5 kgs x 1 rep Relative Max
85 x 1 x 2 sets
V = 3

Tricep Pulley Pressdowns:
[Rest-Paused]
15 x 13 + 10 + 9 + 8 = 40
15 x 12 + 8 + 8 + 7 = 35
20 x 10 + 8 + 6 + 6 = 30
V = 105

Cable Front Raises:
2,5 x 5 + 5 + 5 + 5 = 20
2,5 x 10 + 10 = 20
V = 40

Cable Side Raises:
2,5 x 6 + 6 + 6 + 6 = 24
1,75 x 6 + 6 = 12
V = 36

Overhead Press:
70 x 4 + 4 + 2 = 10
60 x 10 + 4 + 1 = 15

Video:

[Andalite]

Tonight's training plan:

[Andalite]

23 Sep 2018 Sun

GOOD MORNINGS Main Event

Tonight’s workout was very good. I worked up to 200 kgs x 5 reps on Anderson Good Mornings which is my benchmark and then I moved forward to a PR of 212 kgs x 2 reps. I was so excited about Anderson GM that I did some Neck training, Forearm work and then a lot of Biceps.

Warm-ups & Acclimation:
Dynamic Stretches
Mobility Drills
Front Plate Squats:
5 kgs x 5 reps
10 x 5
No. 2 Band ISO Holds:
Low to High Rows
High to Low Rows
SSB Good Mornings:
35 x 5
Anderson GM:
85 x 3
105 x 3
135 x 3
Band Pullthroughs:
No. 1 x 20 x 4 sets

Heavy Anderson GM:
155 x 3
175 x 2
190 x 2
200 x 5 @ 5RM
212 x 2 PR @ 100%
190 x 2
V = 16

Neck Training:
Bands and Cables ISO Holds
Front, Back, Left and Right

Forearms:
Reverse Wrist Curls 15 x 12 x 4
Wrist Curls 20 x 12 x 4

Cable Bicep Curls:
25 x 6 x 6

Video:

[Andalite]

Training plan for tonight:

[Andalite]

24 Sep 2018 Mon

BACK + BICEPS + CHEST

This was a really grueling workout. One Arm Lat Pulldowns felt absolutely amazing – I haven’t been able to hammer my lats like this in forever. One Arm Cable Flyes and Bench Press were sort of mish-mashed together. The flyes definitely tired my pecs because some of the reps on Bench were grinders especially the 115 kgs Relative Max. When I was focusing solely on strength I had a regular max of 120 kgs for a big grinder and right now that has dropped to 115 but my muscle development, etc has been at an all-time high so I am not worried about the tradeoff. If I bump Bench to the beginning of the workout with no pre-exhaustion stuff and some rest I will crush 120 again. I have to be very careful with the flyes because of my shoulder injuries. Even now I am able to really engage my pecs on the right side very easily but the left remains a real mind-muscle struggle. This is what almost a dozen dislocations on each shoulder will do to you.

One Arm Lat Pulldowns:
20 kgs x 12 reps
21,25 x 12
22,5 x 10
25 x 8
V = 42

Seated Cable Rows:
60 x 15
65 x 12
70 x 10 x 2 sets
V = 47

Preacher Curls:
10 x 10
10 x 8
12,5 x 5 x 2
V = 28

One Arm Cable Flyes:
3,75 x 12 x 6
V = 72

Bench Press Zero Leg Drive:
100 x 4
110 x 2
115 x 1 Relative Max
105 x 4
105 x 3
105 x 1
V = 15

Facepulls:
20 x 10 x 2
V = 20

Video:

[Andalite]

[Andalite]

25 Sep 2018 Tue

CHEST

I went into this session extremely sore and tired. So I kept the overall volume down, cranked out some reps, worked on already fatigued muscles and I tried to ensure minimal chaos when Deadlifts roll around. Good workout on the whole, though. I’m happy.

Facepulls:
10 kgs x 10 reps x 3 sets
V = 30

Weighted Dips:
+8,5 x 16
+23,5 x 7
+8,5 x 7
V = 30

One Arm Cable Flyes:
4 x 10 x 2
V = 20

Video:

[trey1x1]

Solid training so far.
Those Good Mornings look intense. Do you feel that they leave you fatigued for your Deadlifts later in the week or are they more synergistic (presuming you've been on this split before)?

[Andalite]

Solid training so far.
Those Good Mornings look intense. Do you feel that they leave you fatigued for your Deadlifts later in the week or are they more synergistic (presuming you've been on this split before)?

Thanks, man. Good Mornings help me a lot with DL. I keep usually 2 days between GM and DL and I have dialed down my usual volume of GM a lot. I also use GM to warmup for DL on DL day (but not tonight). If I keep the Good Mornings heavy and with relative low volume I am okay for Deadlifts. But if I start doing widowmakers on GM then it begins to take a toll on my DL so I keep that high volume stuff for special occasions.

[Andalite]

My plan for the next few days:

[trey1x1]

Thanks, man. Good Mornings help me a lot with DL. I keep usually 2 days between GM and DL and I have dialed down my usual volume of GM a lot. I also use GM to warmup for DL on DL day (but not tonight). If I keep the Good Mornings heavy and with relative low volume I am okay for Deadlifts. But if I start doing widowmakers on GM then it begins to take a toll on my DL so I keep that high volume stuff for special occasions.

Interesting, I haven't incorporated GMs that much in my programming and never considered them as a DL warmup, although it makes sense. What are your reasons for having a focused GM day in your program over having another leg or deadlift day instead?

[Andalite]

Interesting, I haven't incorporated GMs that much in my programming and never considered them as a DL warmup, although it makes sense. What are your reasons for having a focused GM day in your program over having another leg or deadlift day instead?

Well back in 2013 I hurt my lower back very badly. I tore some deep muscle tissue and I thought I would never be able to walk again because of the pain. But after 2-3 years of very hard work, Eric Troy got me back to my old strength levels and then from 2015/16 to 2018 we busted through to new levels and within those 3 years I successfully lifted my max of 243 kgs 536 lbs 16 times. A lot of the reason for my strength gains and my ability to hold on to my maxes is thanks to Good Mornings and Anderson Good Mornings. They began as a casual lift to keep my lower back happy and in check and then later Eric and I thought it was time to go balls to the wall on both so here we are.

Even right now I am about to make some major changes to my training. I am going to begin training Box Squats very aggressively and I am placing Deadlifts on a total Maintenance Mode. But I am keeping GM and AGM in the mix (on rotation).

[Andalite]

Training plan for tomorrow night. I have placed Deadlifts on the back burner (strict Maintenance Mode) and I am going to focus on blasting Box Squats.

[Andalite]

28 Sep 2018 Fri

SQUAT Main Event

I am putting Deadlifts on the back burner for now. I will probably do some heavy band pulls on them in a week or two just to keep the movement from going stale but for now they are not in the mix. This year has been quite eventful and in addition to getting strong on Good Mornings I am now going to work on Low Box Squats. They are a very different animal compared to regular Back Squats so there is a new challenge and I will have to work very hard to break new ground on this lift. Right now in the mix I have Low Box Squats as the main strength movement and I am also going to be working on Good Mornings and Anderson Good Mornings. Today’s workout felt very good, I was exhausted by the end of it and it was not easy at all. I love it.

Warm-ups & Acclimation:
Front Plate Squats:
5 kgs x 5 reps
10 x 5
Mobility Drills and Dynamic Stretching
ISO Holds:
High to Low Band Rows No. 2
Low to High Band Rows No. 2
Low Box Squats 11.5”:
20 x 3
75 x 3
105 x 3

Heavy Low Box Squats:
Honeymoon Period Progression
125 x 3
130 x 2
135 x 3
140 x 2
145 x 3
150 x 2
155 x 2
165 x 1
125 x 7
V = 25

Cable Chest Flyes:
3,75 x 15 x 3
V = 45

Neck Training:
Left and Right ISO Band Holds No. 1 x 120 seconds
Front and Back Cable ISO Holds 7,5 x 60s

Video:

[Andalite]

Workout plan for tonight:

[Andalite]

29 Sep 2018 Sat

BACK + BICEPS

Tonight’s workout was short and sweet and really got the job done.

One Arm Lat Pulldowns:
20 kgs x 14 reps
22.5 x 10
25 x 8
26.5 x 6
V = 38

Heavy Barbell Rows:
110 x 7
95 x 11
85 x 14
75 x 16
V = 48

Cable Bicep Curls:
20 x 11
22.5 x 8
25 x 8
26.5 x 6
26.5 x 6
V = 39

Video:

[Andalite]

Tonight's training plan: