GFou's Training Log

Class II Posts : 398 Join date : 2011-11-02

Chris Anderson wrote:: that was clearly not 525x5 you phony

haha oops

Class II Posts : 398 Join date : 2011-11-02

Bench Press

bar warmup
95x8
135x5
185x3
215x2
230x1
240x3

205, 3x4

pec flys

Notes: i hate bench...

Subject: Re: GFou's Training Log Fri Oct 25, 2013 11:42 pm

What's your best competition bench again? The first rep of 240 looked solid.

Class II Posts : 398 Join date : 2011-11-02

K E O S A W A wrote:: What's your best competition bench again? The first rep of 240 looked solid.

best competition bench is 264.

Subject: Re: GFou's Training Log Sat Oct 26, 2013 1:10 am

GFou wrote:

K E O S A W A wrote:: What's your best competition bench again? The first rep of 240 looked solid.

best competition bench is 264.

Looks like you could maybe--maybe--equal that in a few weeks.

Class II Posts : 398 Join date : 2011-11-02

Squat
warmups
370x3 w/ wraps
420x2 w/wraps
430x2 unwrapped

Front Squats, Leg curls, abs

Notes: attempted the 440 with wraps and told them to take the weight before i even got down. The guy wrapped my knees really tight, it felt awful. Not going to use them at the meet, probably never going to use them again....so i took the wraps off, knees were kind of hurting and the 430x2 was probably the ugliest two squats i have ever done, ever.

Subject: Re: GFou's Training Log Sat Oct 26, 2013 10:23 pm

Wrapped squatting is its own beast. Don't feel bad about it; honestly, I hate squatting in wraps too, and if I had any incentive to ditch them for competition, I probably would.

Class II Posts : 398 Join date : 2011-11-02

Deadlifts from Tuesday

warmups
315x3
405x1
455x1
495x1
535x1

Sumo Deadlift
315, 3x3

barbell rows, face pulls, abs

Notes: I'm thinking this will be my last pull before the meet since this was around my opener, don't see a whole lot that can come from deadlifting one week out.

Paused Bench from today
warmups
175x2
205x2
225x2
245x2
255x2

extra wide paused bench
185, 2x5
185x8

tricep pulldowns, pec flys

Notes: I was surprised with how well my bench felt today, considering the shit show last week

Class II Posts : 398 Join date : 2011-11-02

Squat

warmup
330x2
370x2
420x2
450x1
470x1

Front Squats
235, 3x3

Leg Curls

Class II Posts : 398 Join date : 2011-11-02

Did my openers this week, worked up to 245x1 on bench and 435x1 on squat. Now just going to rest up. Not going to really have to cut at all.

Looking forward to seeing everyone there.

Subject: Re: GFou's Training Log Sun Nov 10, 2013 11:27 am

Looking forward to seeing you too, dude.

Class II Posts : 398 Join date : 2011-11-02

Squat:
435.41 Good Lift
462.97 Good Lift
490.52 (X)

Bench:
242.51 Good Lift
259.04 Good Lift
275.58 (X)

Deadlift
534.62 (X) red lighted for not controlling the bar down
551.15 Good Lift
584.22 Good Lift

Overall, I was very pleased with this meet. I ended up going for meet PR's in the squat and and bench but came up short. Luckily my deadlift was feeling pretty good and I was able to get a PR total of 1,306 (22 lb PR for total). The 584 deadlift was a 19 lb PR.

Vids to hopefully come soon.....

Master Posts : 1912 Join date : 2011-10-31 Age : 32

> BW bench press

HOLLA

Class II Posts : 398 Join date : 2011-11-02

Nathan Poage wrote:: > BW bench press

HOLLA

making some mad gainnzz brah...what can i say

Master Posts : 1912 Join date : 2011-10-31 Age : 32

If you went 308+ a three plate bench could happen soon.

Class II Posts : 398 Join date : 2011-11-02

Nathan Poage wrote:: If you went 308+ a three plate bench could happen soon.

stahhpp

Class II Posts : 398 Join date : 2011-11-02

Paused Bench
bar warmup
95x8
135x5
165x5
185x5
225x5

185x8

Close Grip Bench
165x8 with 2 board

135xa bunch, working on form

Incline DB Press, tricep pulldowns, shoulder extensions

Notes: need moar volume. I've also decided that from now on anything 5 reps or less on bench is going to be paused for me.

Subject: Re: GFou's Training Log Fri Nov 22, 2013 6:47 am

GFou wrote:: Notes: need moar volume. I've also decided that from now on anything 5 reps or less on bench is going to be paused for me.

How often do you bench? When i started benching twice a week with keosawa, i saw big improvements on bench. One was a volume day and the other was a ME day

Class II Posts : 398 Join date : 2011-11-02

Broceidon wrote:

GFou wrote:: Notes: need moar volume. I've also decided that from now on anything 5 reps or less on bench is going to be paused for me.

How often do you bench? When i started benching twice a week with keosawa, i saw big improvements on bench. One was a volume day and the other was a ME day

I want to start doing somthing similar to this. Over the summer I was good about getting in twice a week, however the past few months or so I had only been benching once a week.

Subject: Re: GFou's Training Log Sat Nov 23, 2013 10:26 pm

GFou wrote:

Broceidon wrote:

GFou wrote:: Notes: need moar volume. I've also decided that from now on anything 5 reps or less on bench is going to be paused for me.

How often do you bench? When i started benching twice a week with keosawa, i saw big improvements on bench. One was a volume day and the other was a ME day

I want to start doing somthing similar to this. Over the summer I was good about getting in twice a week, however the past few months or so I had only been benching once a week.

I only benched once a week over the summer and it never improved. Twice a week with keosawa in addition to paying close attention to my technique. I particukarly emphasize focusing on the latter

Elite Posts : 2446 Join date : 2011-10-30

Grant is obviously right, once every 5 days at the minny

Nice deadlift btw

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Once evey five weeks doesn't cut it, huh?

Subject: Re: GFou's Training Log Mon Nov 25, 2013 12:45 pm

Nathan Poage wrote:: Once evey five weeks doesn't cut it, huh?

Not sure whether to rep for lulz or neg for sad truth.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Keosawa wrote:

Nathan Poage wrote:: Once evey five weeks doesn't cut it, huh?

Not sure whether to rep for lulz or neg for sad truth.

New Year's resolution is to start benching.

Class II Posts : 398 Join date : 2011-11-02

KevinAlvy wrote:: Grant is obviously right, once every 5 days at the minny

Nice deadlift btw

thx dave

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