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 GFou's Training Log

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GFou
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PostSubject: Re: GFou's Training Log   Sat Jan 17, 2015 6:22 pm

Close grip pause bench:
warm ups
175x3
205x3
225x3
235x3

Seated Military Press
95x5
135x5
145x5
155x5
165x5


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KevinAlvy
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PostSubject: Re: GFou's Training Log   Sat Jan 17, 2015 9:34 pm

2 bench days in a row? You've changed
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GFou
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PostSubject: Re: GFou's Training Log   Mon Jan 19, 2015 3:35 pm

KevinAlvy wrote:
2 bench days in a row? You've changed

Needed that extra tricep/lockout work...

Monday

Squat
Bar
135, 2x5
225x5
315x2
365, 4x6

Deadlifts
425x5
425x3

Double overhand beltless deficit deadlift
225x5
265x5
295x5

Notes: my regular deadlift worksets felt like absolute crap (hips were coming up at the beginning of the pull). I'm not sure if it was from being fatigued from the squats or the fact that I was lifting at 6 am. I decided to cut the second set at 3 reps and work on some deficits.
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GFou
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PostSubject: Re: GFou's Training Log   Wed Jan 21, 2015 10:55 pm

I attempted to bench at 5:30 am yesterday before work after about 5 hours of sleep and it went so terribly that I'm not going to bother posting it. Things went a little bit better today...

Floor Press w/ chains
175x3
205x3
235x3
255x4

lat pulldown, kroc rows, shrugs, biceptors
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GFou
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PostSubject: Re: GFou's Training Log   Thu Jan 22, 2015 9:05 pm

Thursday:

Pause Squats
135x8
225x4
285x2
335, 6x4

Beltless Deadlift
135x6
225x4
315x2
365x2
405x2
455x2

Beltless sumo deadlift
225x8
275x5
315x5

Leg Curls, Calves for aesthetics

Notes: Decided to switch it up from the pause deadlifts I normally do on this secondary squat day...these felt better than my regular belted deadlifts. I think I just need to get use to my new leverages now that I am skinny
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GFou
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PostSubject: Re: GFou's Training Log   Mon Jan 26, 2015 8:15 pm

woke up in the 220's today...229.8

Squats
bar warmup
135x5
225x5
315x2
385, 4x6

Sumo Deadlift
135x5
225x5
315x2
365x2
405x2
475x2 Sumo PR??? I'll have to check the northside barbell archives

front squats
175, 3x5

GHR, calves
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GFou
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PostSubject: Re: GFou's Training Log   Mon Jan 26, 2015 8:18 pm



aaaanddd I just threw up.....
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GFou
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PostSubject: Re: GFou's Training Log   Thu Jan 29, 2015 9:01 pm

Deadlift
135, 2x8
225x5
315x3
365x3
405x3
455, 2x3

Pause Squats
135x8
225, 2x3
315x2
355, 4x4

Leg Press, Leg Curls, Calves
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GFou
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PostSubject: Re: GFou's Training Log   Sat Jan 31, 2015 9:47 am

Comp Bench
warm ups
225, 3x3
235x3
250x3 PR

Decline Pause Bench
165, 3x6

Flat DB Bench, Pec Flys, random upper back stuff

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GFou
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PostSubject: Re: GFou's Training Log   Mon Feb 02, 2015 10:15 pm

Squat
135, 2x5
225x3
315x2
365x2
405x2
435x2 w/ wraps
455x2 w/ wraps

Deficit Deadlift
135x8
225x3
275x2
315x2
365x2
405x2
455x2
495x2

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GFou
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PostSubject: Re: GFou's Training Log   Wed Feb 04, 2015 12:43 am

Pause Bench
warm ups
245, 3x3

Slingshot Bench
245x5
275x3
300x1

3 hr drive back to illinois...
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GFou
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PostSubject: Re: GFou's Training Log   Fri Feb 06, 2015 12:17 am

Pause Squat
warm ups
375, 3x3

Deadlift
warm ups
445x4
475, 2x2

Leg Curls, Leg Press, Calves, Abz
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GFou
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PostSubject: Re: GFou's Training Log   Mon Feb 09, 2015 9:23 pm

Squat
135x8
225x3
315x2
365x2
405x1
440x2 w/ wraps (dumped 3rd rep)

315, 3x3 why?

Deficit Deadlift
warm ups
365, 3x4

leg press, hamstring curls, calves

Notes: I wanted to get 440 w/ wraps for 2 sets of 4 reps (I really wanted to practice using the wraps as I still need to learn how to use them) plus, I have squatted close to this weight without the wraps so I thought this would be a good top set. I ended up failing on the 3rd rep of the first set, bent the shit out my gyms shitty bar and proceeded to do 315 for 3 sets of 3 on the bent bar as everyone stared at me in disgust.

Anyways, I have decided I'm not using wraps for the March meet. At this point it's not worth it if I am struggling with weight that I could be getting have I not had the wraps on. I might look into picking up some knee sleeves tho.
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GFou
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PostSubject: Re: GFou's Training Log   Thu Feb 12, 2015 9:43 pm

So next week I'll be starting a new program in preparation for the March Meet. I did some light squatting today working on form and told myself that I would go easy on deadlifts....so of course I end up going for a 1-rep max sumo deadlift PR

Squat
warm ups
315, 3x4
345x4

Sumo Deadlift
135x8
225x5
315, 2x3
405, 2x3
455x1
495x1
525x1 PR

BB Lunges, GHR
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Chris Anderson
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PostSubject: Re: GFou's Training Log   Fri Feb 13, 2015 12:00 pm

Get out

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GFou
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PostSubject: Re: GFou's Training Log   Sun Feb 15, 2015 9:38 am

Pause Bench
warm ups
225x2
245x2
265x2

225x7 Tng

Incline DB Bench, Pullups

Oh, and then this happened...

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GFou
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PostSubject: Re: GFou's Training Log   Mon Feb 16, 2015 10:06 pm

Squat:
warmups
390, 4x6

Deadlift:
warm ups
455, 2x5

Leg Press, Calves

Notes: This was my first day of the 6-week Candito Training program, today was extremely difficult so i might need to adjust some of the starting numbers.

Here is a link to the program in case anyone is interested:

https://docs.google.com/spreadsheets/d/1qQkDnh3Bqvw6LeHkVPnFHmABQSXdwNeMiE2arA45D9M/edit#gid=1237188590
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GFou
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PostSubject: Re: GFou's Training Log   Tue Feb 17, 2015 10:26 pm

Pause Bench
135x10
180x10
205x8
210x6

Military Press
75, 2x12
95x8
135x6

Lat Pulldown, DB Rows, tricep pulldowns
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Chris Anderson
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PostSubject: Re: GFou's Training Log   Wed Feb 18, 2015 11:26 am

link no worky

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GFou
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PostSubject: Re: GFou's Training Log   Thu Feb 19, 2015 10:14 pm

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GFou
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PostSubject: Re: GFou's Training Log   Thu Feb 19, 2015 10:17 pm

Pause Bench
warm up
135x10
180x10
205x8
210x6

Incline DB Press, Lat Pulldown, DB Rows, Skullcrushers
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GFou
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PostSubject: Re: GFou's Training Log   Fri Feb 20, 2015 9:06 pm

Squat
warmups
340, 4x8

Deadlift
warmups
390, 2x8

Light RDL's, Hamstring Curls, Calves
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Chris Anderson
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PostSubject: Re: GFou's Training Log   Fri Feb 20, 2015 9:58 pm

GFou wrote:
Chris Anderson wrote:
link no worky

how about this?

https://docs.google.com/spreadsheets/d/1qQkDnh3Bqvw6LeHkVPnFHmABQSXdwNeMiE2arA45D9M/pubhtml

Yes

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GFou
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PostSubject: Re: GFou's Training Log   Sat Feb 21, 2015 8:48 pm

Pause Bench
warm up
215x10

Narrow Grip Spoto Press
95x8
135x8
165x8
185x10

Rows, Lat Pulldown, DB Shoulder Press
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GFou
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PostSubject: Re: GFou's Training Log   Thu Feb 26, 2015 9:41 pm

Squat
warm ups
395x7
385, 8 sets x 3 reps

Deficit Deadlifts
warm ups
315x8
345x8
365x8

GHR, calves

Notes: This was my second workout with the SBD knee sleeves, I'm starting to get used to them as I break them in...
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