GFou's Training Log

Friday
C/P - Week 4
Deadlift (90%): 1x2 @ 525 lbs
Speed deadlift (75%): 5x3 @ 440 lbs (2-3 minutes rest b/w sets)
3 circuits (rest 20-30 seconds between exercises, 10 minutes between circuits):
Stiff-leg deadlift: 8 reps
Underhand (reverse) pullups: 8 reps
Arched back good morning: 8 reps

Sunday
Bench Press
bar warmup
95x8
135x5
175x3
195x7
215 3x3

Military Press
bar warmup
95x5
135x3
155x1
175x1
135x8

Tricep pulldowns, 1 sprint against Keough and Anderson...Keough won, I came in second...

u r 1 cheeky kunt mate i sware

Chris Anderson wrote:

u r 1 cheeky kunt mate i sware

LOLOLOLOLOL

Monday
Squats
bar warmup
135x8
225x5
315x3
385x5
345 4x5

Reverse Hypers, Abs

Tuesday
Pendlay Rows
95 2x8
135 2x8
165 2x5
185 2x5

Face pulls 3x15

pullups bodyweight 2x8

GHR, good mornings, and other various mobility stuff

Wednesday
Squat
bar warmup
135 2x8
225 2x5
315 3x5

good mornings w/ bar x a crapload

Thursday
Close grip Bench
bar warmup
135x8
175x3
205x3
225x2

Dips bodyweight 2x8

Incline DB Press
50x8
65x8
80x5

Face pulls 3x10

Notes: I hate benching in the morning

Deadlift (80%): 3x3 @ 470 lbs

Speed deadlift (65%): 3x3 @ 380 lbs (120 sec rest b/w sets)

Power shrugs (60% of current): 3x5 @ 330 lbs

Stiff-leg deadlift:
225x5
275x5
275x5

Bent over row w/ 135: 3x5

Arched back good morning w/ bar: 3x5

Reverse Hypers

Sunday
Bench Press
135x5
175x3
200x6
220 3x3

Squat
315 3x3, w last rep of each set paused

Notes: Didn't get in any DB work, I'll get that in on my secondary bench day. I felt like I needed to squeeze in light/speed squats today. My lifting schedule just feels completely messed up right now. I gotta get my sh!t together...about 5 weeks out from the meet!

Tuesday
Squats
bar warmup
135x8
225x5
335x3
395x5
355 4x5

GHR 2x10, reverse hypers, abs

Notes: Actually feeling good on squats for the first time in a while....or maybe it was the sh!tload of preworkout I took before. whatever works, i guess.

hnnnnng

Wednesday

Wide grip Bench
bar warmup
95x5
135x5
165x5
175x5
185x5
195x5

Incline DB Press
60x10
70x5
80x8 PR?

JM Press
95x5
105x5
115x5

Face Pulls 2x10

Notes:blah..other than that poverty DB PR

Friday

C/P-Week 6

Deadlift (85%): 1x2 @ 495 lbs
Speed deadlift (70%): 3x3 @ 410 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 365 lbs
Stiff-leg deadlift: 315 3x5

Seated Rows, Reverse Hypers

Sunday
Bench
bar warmup
95x8
135x5
175x3
205x7
225 3x3

Speed Squat
285 3x5

Military Press
135 2x5

GPP
Sled sprints/pushes x puke

Notes: Finally getting some gains on bench

Tuesday
Squat
bar warmup
135x6
225x5
315x2
365x1
410x4
370 4x4

Good mornings
barx10
95x8

Abs 2x10

Wednesday
Super Wide Bench
bar warmup
95x8
135x5
165x4
180x4
195x4
210x6 lol wtf

Incline DB Press
70x6
80x5
90x5

face pulls, front raises

Notes: I need to start benching with a wider grip on my regular bench days...I struggled with 205x7 on LIME bench on Sunday and today 210x6 super wide grip was just stupid easy.

Goodnight, sweet rotator cuffs.

Friday
C/P Deadlift Week 7
135x5
225x3
315x2
405x1
475x1
525x2

Deadlift for Speeeeeed
440 3x3

Power shrugs
315x5
405x5
315x5

Straight Leg Deadlift
225x5
315x5

Good Mornings
45x10
95 2x10

Seated Rows
2pps 2x10

Reverse Hypers



Notes: the second rep of 525 felt horrible...I still need to determine my approach (whether or not I roll the bar). 555x2 for week 8 would be a miracle

Sunday
Paused Bench Press
bar warmup
95x8
135x8
185x2
235 2x2

Squat
335 2x3

JM Press
95x5
115x5

GPP:
Sled Pull/Sprint w/ 2 plates





Notes:ehhh I wanted today's worksets to feel easier...but whatevs. I'm thinking I should be able to hit a meet PR on the 27th

Tuesday
Squat
bar warmup
135x5
225x5
315x3
385x1
425x4 PR
315 3x3

Good Mornings off the pins
95 2x10
135x8

Abs, Reverse Hypers

Notes: Last rep for squat was soooooo slow...feeling good though

Wednesday
Super Wide Bench
bar warmup
95x8
135x5
175x5
195x5
215x5
225x5

Incline DB Press
70x8
85x6

Floor Press
135x6
185 3x5, last set all paused

Notes: Super Wide Bench Press might become regular bench press (srs)

eggcellant

Friday
C/P Deadlift Week 8
135x8
225x3
315x3
405x1
495x1
555x0 failed so low...
555x0 probably waited 30 seconds and tried it again like a fcuken idiot

405 4x3 lol wtf am i doing

straight leg deadlifts
225 2x5

Reverse Hypers, Good Mornings

Notes: my back wasn't feeling great today...I'm usually still feeling something from heavy squats on Tuesday. Idk what happened with 555...it felt as awful as it looked...I need to get my approach down...just awful.