GFou's Training Log

Subject: Re: GFou's Training Log Wed Jun 26, 2013 9:18 pm

Elvis has left the building.

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

Broceidon wrote:: Dear GFou, it has been more than a month since your last lift.

pls respond

Fixed*

this log is completely up to date

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

pls respawn

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

WHAT UPPP BTCHESSSSS?!?!?!

Yea, sorry I haven't been posting on here but I decided I'm going to start back up again.

My lifts have been kind of poverty lately so I'm trying to get back into it.

I hit a PR early this summer and I was at a body weight of 258, i was feeling like shit and decided it was time this 4 year bulk came to an end. I'm sitting around 244 right now and am having thoughts about going down to 220.

Anyways, here was today's workout:

Squats:
bar warmup
135x8
225x5
275x5
315x3
345, 3x3

Good Mornings
135, 2x10

Single Leg Leg-Press
1 pps x 10
2 pps x 10
3 pps x 10

abs, 20 mins on stationary bike lolwat

Cliffs
fat person wasn't working out and not posting on his log
fat person is attempting to cut
fat person had a poverty squat workout

Subject: Re: GFou's Training Log Tue Aug 20, 2013 11:12 pm

GFou wrote:: I'm sitting around 244 right now and am having thoughts about going down to 220.

Truthfully, do it. Let's be honest here--the higher weight classes are extremely competitive and your numbers aren't enough to compete at a high level. Drop some weight, acquire aesthetics, and build the base back up all the while. That way, you should even have room to grow and gain a bit of the weight back, if need be. Your relative strength will be at an all time high, and if you do it right, your absolute strength will be higher as well.

Subject: Re: GFou's Training Log Tue Aug 20, 2013 11:17 pm

GFou wrote:: I was at a body weight of 258, i was feeling like shit and decided it was time this 4 year bulk came to an end. I'm sitting around 244 right now and am having thoughts about going down to 220.

GFou's Training Log - Page 12 Tumblr_mqbdxhu5yh1stovwyo1_400

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

Pics at 258

pls

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

Seated military press

warmups
135, 3x5

DB Shoulder press
35x10
50x10
65x6

delt raises

Hate doing seated military press but all of the two power racks at xsport were taken, didn't go heavier than 135 because I didn't have a spotter.

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

Deadlift
135, 2x8
225x5
315x3
365x3
405x1
455x1
495x1
525x1

Sumo deadlifts
225, 2x8

T bar rows
45x10
70x10
90, 2x10

face pulls, ab pulldowns, shrugs

Deadlift is surprisingly feeling really good, I'm going to have to get some chalk for those shitty xsport bars, 525 slipped right at the lockout

Morning weight: 245

Class I Posts : 752 Join date : 2012-07-31

YEE YEE! George is back!

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

Seth wrote:: YEE YEE! George is back!

I've had one person call me to tell me they had a Gregory spotting, another texted

It's real

Subject: Re: GFou's Training Log Fri Aug 23, 2013 1:50 pm

At the CRWC?

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

Illinois

Subject: Re: GFou's Training Log Fri Aug 23, 2013 3:14 pm

OP comes back to training and pulls 525? Say it ain't so.

Subject: Re: GFou's Training Log Fri Aug 23, 2013 3:22 pm

KevinAlvy wrote:: ~~Illinois~~ Nazi Germany

FTFY

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

KevinAlvy wrote:

Seth wrote:: YEE YEE! George is back!

I've had one person call me to tell me they had a Gregory spotting, another texted

It's real

LOL who?

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

Friday 8/24

Front Squats
bar warmup
95x8
135, 2x6
165x3
185x3
205x1
225x1
245x1

Paused Narrow Stance Squats
135x10
185x10

Cardio

Morning weight: 242.8

Saturday 8/25

Bench
bar warmup
95x8
135x8
165x5
185x5
205x3
210, 3x3

DB Flat Bench
60x10
75x8
85x4

tricep stuff

Notes: There is no doubt bench has suffered the most from my time off...
Morning weight: 241.8

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

KKeough wrote:: OP comes back to training and pulls 525? Say it ain't so.

I've been back for about a month or so I just haven't been logging my workouts

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

Stay the course OP

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

Cleans

bar warmup
95x8
135, 2x5
165x5
185x3
225x2

overhead squats with bar, 2x10

Also went for bike ride this morning lol....probably around 8 miles

Class I Posts : 752 Join date : 2012-07-31

I dig the cleans.. I'm trying to learn how to do them right now as well.

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

Seth wrote:: I dig the cleans.. I'm trying to learn how to do them right now as well.

Ya, best way to get better is repetition. I'm not sure how much they help with powerlifting but I like doing them for speed/explosiveness in general.

Class I Posts : 752 Join date : 2012-07-31

Yeah I'm trying to just start light and kind of build my way up as I get the hang of it. I agree, I don't know that the lift itself has a whole lot of carryover. I'm doing it more for the explosiveness factor, if nothing else to build my upper back a little better.

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

Today was an upper back/bis/tris day...pretty much getting in accessory work that I wasn't able to this past week.

Kroc Rows
65x10
85x10
105x10

Pullups...could barely do 5 in a row after the rows

JM Press
bar warmup
95x10
115x10
135x6

Dips, Hammer Curls, tricep pulldowns

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

Squat

bar warmup
135x8
225x5
315x3
365, 3x3

Lunges
95, 2x8 these were more difficult than the squats (srs)

GHR, abs

morning weight: 241.4

I was recording my last set of squats and of course i ran out of memory as soon as I walked it out...videos to be back soon though

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