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 GFou's Training Log

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KevinAlvy
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PostSubject: Re: GFou's Training Log   Mon Nov 12, 2012 7:21 pm

nice workout

lol
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GFou
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PostSubject: Re: GFou's Training Log   Tue Nov 13, 2012 11:30 am

Tuesday

Squatz
bar warmup
135x8
225x5
315x5
365x3
410x2
410x2
410x2
410x2
410x2
410x1 FUARKKKK Fell forward and missed the last rep. Apparently I yelled out F*CKER really loud 'cause everyone was staring at me afterwards

Pause Squats
135x10
185x8
185x8

Good Mornings
barx10
95x10
135x10

Ab Cable Pulldowns
3x15

Notes: I decided to drop the reps and increase the sets for volume today in preparation for Texas Method, I tried to keep rest between sets from 2-3 minutes. I still don't really know what I'm doing as far as this volume stuff...


Last edited by GFou on Tue Nov 13, 2012 11:59 am; edited 1 time in total
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PostSubject: Re: GFou's Training Log   Tue Nov 13, 2012 11:35 am

GFou wrote:
Tuesday
I still don't really know what I'm doing as far as this volume stuff...

The goal is to accumulate fatigue and work on your neurological and inter muscular coordination

There is no right way to do volume, just make sure you are challenging yourself and trying to find out what works best with you
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PostSubject: Re: GFou's Training Log   Wed Nov 14, 2012 9:11 am

KevinAlvy wrote:
GFou wrote:
Tuesday
I still don't really know what I'm doing as far as this volume stuff...

The goal is to accumulate fatigue and work on your neurological and inter muscular coordination

There is no right way to do volume, just make sure you are challenging yourself and trying to find out what works best with you

This. Plus, account for the amount of weekly reps you were doing last cycle (before the meet) as well as what percentages they fell under. How many squats would you do in a week at 70-79%, 80-89%, and 90-99%?

You need to know this first. Once you do, try to figure out an average RPE for your sets. Use Mike T's scale for this. This will determine training volume. As a for-instance, Nate does a ton of work in the 70-79% and 80-89% range (maybe 75 reps in a week when he's squatting a lot), but that high volume is counterbalanced by the fact that he's doing singles or doubles and averaging an RPE of 4-5, most likely. So, volume, intensity, and exertion are all going to influence one another.

Janis does a lot of volume training, and I've taught her a little bit about our approach to determining the total volume she'll be using each week. She wrote her last cycle and could probably explain more.
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PostSubject: Re: GFou's Training Log   Wed Nov 14, 2012 12:22 pm

I'm just going stupidly simple old school and am trying to do a somewhat higher-volume periodization with mesocycles programmed straight from prilepin's table. One of the most important parts of this training is the AMRAP set (god damnit, the stupid CFers have taken over the term AMRAP so I feel like a jerk when I use it for some reason). That's really the deal-breaker in most of my lifts right now...do the work sets with quality repetitions and extremely good form (as much as possible), then judge how you're doing by trying for a good AMRAP at that last set. I'm pretty happy with the AMRAPs I've been making recently. We'll see how they go in the next few cycles.
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GFou
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PostSubject: Re: GFou's Training Log   Wed Nov 14, 2012 8:07 pm

Thanks for the input. I definitely need to sit down and figure out what I want to do and what I've been doing in the past. Right now I sorta just decide the day of what set-rep combo I'm going to do...I feel like it's going well, but it's probably not optimal.

Wednesday

Bench
bar warmup
95x8
135x5
185x2
225x2
235x2
250x2 PR
260x2 PR

Paused Close Grip Floor Press
135x5
165x5
175x5
185x5
195x8
135x15 (not paused)

Incline DB Press
65x15
75x10

Front Raises, Face Pulls
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PostSubject: Re: GFou's Training Log   Wed Nov 14, 2012 8:15 pm

Nice! Those are some huge PRs. Congratulations.
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PostSubject: Re: GFou's Training Log   Wed Nov 14, 2012 8:17 pm

KKeough wrote:
Nice! Those are some huge PRs. Congratulations.

Thanks, Kyle!
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PostSubject: Re: GFou's Training Log   Wed Nov 14, 2012 9:07 pm

jack.gif
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PostSubject: Re: GFou's Training Log   Wed Nov 14, 2012 10:22 pm

I think we need to tell George that Kyle has hit 20lb PR's every day.

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PostSubject: Re: GFou's Training Log   Wed Nov 14, 2012 11:05 pm

Chris Anderson wrote:
I think we need to tell George that Kyle has hit 20lb PR's every day.

I honestly think this is what got me fired up!
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PostSubject: Re: GFou's Training Log   Thu Nov 15, 2012 12:18 am

Did I tell you Kyle pulled 800 just moments later?

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PostSubject: Re: GFou's Training Log   Thu Nov 15, 2012 11:24 am

Thursday

Deadlifts
135x5
225x5
315x3
405x3
415x3
425x3
435x3
445x3
455x3 form was completely broken down by this point

315, 3x8 I widened by stance a little bit as well as my grip...I felt a lot more comfortable. Might do this from now on

Good Mornings
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Nathan Poage
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PostSubject: Re: GFou's Training Log   Thu Nov 15, 2012 11:41 am

Sounds like the gateway stance to Sumo...


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PostSubject: Re: GFou's Training Log   Thu Nov 15, 2012 12:54 pm

Sumo is for fat asians wearing diapers.

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PostSubject: Re: GFou's Training Log   Thu Nov 15, 2012 3:07 pm

Nathan Poage wrote:
Sounds like the gateway stance to Sumo...


I use to deadlift sumo....it was a dark place and I'm not going back to it. I just widened my feet a few inches in each direction.

#ThrowbackThursday



Last edited by GFou on Fri Nov 16, 2012 12:09 am; edited 1 time in total
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PostSubject: Re: GFou's Training Log   Thu Nov 15, 2012 4:13 pm

You look so...small?

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PostSubject: Re: GFou's Training Log   Thu Nov 15, 2012 5:37 pm

Nathan Poage wrote:
You look so...small?

ya, I used to be a pussy. Now I'm just a huge pussy
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PostSubject: Re: GFou's Training Log   Fri Nov 16, 2012 12:43 pm

Friday

Superset rows-pullups
Strict Rows
95x10, 135x10, 135x10

Pullups (w/ some minor kipping)
bodyweightx5x5x8

Shrugs
135x10
185x10
225x10
95x20

Biceps

Good Mornings w/ bar, Reverse Hypers
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PostSubject: Re: GFou's Training Log   Sat Nov 17, 2012 12:35 pm

Saturday

Squats
bar warmup
135, 2x5
225x5
315x5
365x1
415x3
420x3
425x3

Zercher Squat off Pins
135x5
185x5
225x3
225x5

Abs

Notes: This was my first time doing the Zercher Squats and I like them a lot. I think I will make them part of my regular routine.
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PostSubject: Re: GFou's Training Log   Sat Nov 17, 2012 2:07 pm

Everybody's doing Zerchers now.
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PostSubject: Re: GFou's Training Log   Sat Nov 17, 2012 5:46 pm

KKeough wrote:
Everybody keeps copying Chris because everything he does is awesome.

FTFY

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PostSubject: Re: GFou's Training Log   Sat Nov 17, 2012 8:56 pm

GFou wrote:
Chris Anderson wrote:
I think we need to tell George that Kyle has hit 20lb PR's every day.

I honestly think this is what got me fired up!

Well, I hit 305 today (no slingshot), and I felt like I had more in the tank. So, there you go.
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PostSubject: Re: GFou's Training Log   Sat Nov 17, 2012 9:19 pm

KKeough wrote:
Everybody's doing Zerchers now.

I saw Joey doing them so I knew I had to jump on the bandwagon.
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PostSubject: Re: GFou's Training Log   Sat Nov 17, 2012 9:25 pm

KKeough wrote:
GFou wrote:
Chris Anderson wrote:
I think we need to tell George that Kyle has hit 20lb PR's every day.

I honestly think this is what got me fired up!

Well, I hit 305 today (no slingshot), and I felt like I had more in the tank. So, there you go.

saw the video and holy crap that looked easy....will most likely go for a PR this week. Thanks for the motivation.
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