| GFou's Training Log | |
|
|
Author | Message |
---|
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Fri Sep 14, 2012 7:58 pm | |
| 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
|
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Sun Sep 16, 2012 7:40 pm | |
| 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...
|
|
 | |
Chris Anderson Anabolic Furnace


Posts : 3023 Join date : 2011-11-02 Age : 25 Location : The City of Iowa
 | Subject: Re: GFou's Training Log Sun Sep 16, 2012 7:44 pm | |
| u r 1 cheeky kunt mate i sware _________________ i lift things up and put them down
Solum per exitum.
|
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Mon Sep 17, 2012 11:32 am | |
| - Chris Anderson wrote:
- u r 1 cheeky kunt mate i sware
LOLOLOLOLOL |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Mon Sep 17, 2012 7:05 pm | |
| Monday Squats bar warmup 135x8 225x5 315x3 385x5 345 4x5
Reverse Hypers, Abs |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Tue Sep 18, 2012 5:55 pm | |
| 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 |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Wed Sep 19, 2012 8:06 pm | |
| Wednesday Squat bar warmup 135 2x8 225 2x5 315 3x5
good mornings w/ bar x a crapload |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Thu Sep 20, 2012 10:34 am | |
| 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 |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Fri Sep 21, 2012 9:34 pm | |
| 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
|
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Sun Sep 23, 2012 6:27 pm | |
| 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! |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Tue Sep 25, 2012 11:55 am | |
| 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. |
|
 | |
KevinAlvy Elite


Posts : 2446 Join date : 2011-10-30
 | Subject: Re: GFou's Training Log Tue Sep 25, 2012 12:08 pm | |
| |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Wed Sep 26, 2012 10:46 pm | |
| 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 |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Fri Sep 28, 2012 7:49 pm | |
| 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
|
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Sun Sep 30, 2012 1:53 pm | |
| 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 |
|
 | |
KevinAlvy Elite


Posts : 2446 Join date : 2011-10-30
 | |
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Tue Oct 02, 2012 6:40 pm | |
| Tuesday Squat bar warmup 135x6 225x5 315x2 365x1 410x4 370 4x4
Good mornings barx10 95x8
Abs 2x10 |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Wed Oct 03, 2012 8:13 pm | |
| 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. |
|
 | |
Nathan Poage Master


Posts : 1911 Join date : 2011-10-31 Age : 26
 | Subject: Re: GFou's Training Log Wed Oct 03, 2012 10:41 pm | |
| Goodnight, sweet rotator cuffs. |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Fri Oct 05, 2012 7:29 pm | |
| 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 |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Mon Oct 08, 2012 1:28 am | |
| |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Tue Oct 09, 2012 12:07 pm | |
| 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
|
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Wed Oct 10, 2012 6:39 pm | |
| 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) |
|
 | |
KevinAlvy Elite


Posts : 2446 Join date : 2011-10-30
 | Subject: Re: GFou's Training Log Wed Oct 10, 2012 9:33 pm | |
| |
|
 | |
GFou Class II


Posts : 398 Join date : 2011-11-02
 | Subject: Re: GFou's Training Log Fri Oct 12, 2012 8:40 pm | |
| 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. |
|
 | |
Sponsored content
 | Subject: Re: GFou's Training Log  | |
| |
|
 | |
| GFou's Training Log | |
|