GFou's Log

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GFou's Log

Post  GFou on Thu Sep 20, 2012 1:33 am

Hi, I'm new here.

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

good mornings w/ bar x a crapload, mobility stuff

Notes: Still feeling really sore from my heavy squats on Monday. I'm still trying to experiment with this secondary squat day. Felt ok, I guess.

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Re: GFou's Log

Post  GFou on Thu Sep 20, 2012 12:33 pm

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

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Re: GFou's Log

Post  KelvinAlvy on Thu Sep 20, 2012 2:09 pm

^^^^ that was supposed to be day 2 of lime bench btw
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Re: GFou's Log

Post  Admin on Thu Sep 20, 2012 7:45 pm

thats not lime bench u phaggot.

thats phaggot bench.

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Re: GFou's Log

Post  KelvinAlvy on Thu Sep 20, 2012 9:15 pm

Gregory thinks he is following your program
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Re: GFou's Log

Post  GFou on Thu Sep 20, 2012 9:18 pm

Ya, I sorta fuarked up day 2 of LIME this week. I swear it won't happen again.

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Re: GFou's Log

Post  GFou on Fri Sep 21, 2012 11:32 pm

Friday

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

This poverty forum won't let me post videos for the first 7 days, copy and pasta this link after youtube homepage for vids -> /watch?v=DtXYnv8JADc&feature=plcp

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Re: GFou's Log

Post  GFou on Sun Sep 23, 2012 8:30 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!

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Re: GFou's Log

Post  GFou on Tue Sep 25, 2012 1:55 pm

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.

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Re: GFou's Log

Post  GFou on Fri Sep 28, 2012 9:51 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


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Re: GFou's Log

Post  Admin on Fri Sep 28, 2012 10:24 pm

why r u so good at deadlifts relative to your bench?

you have t-rex arms.

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Re: GFou's Log

Post  KelvinAlvy on Sat Sep 29, 2012 12:40 am

he has a mild case of scoliosis
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Re: GFou's Log

Post  GFou on Sun Sep 30, 2012 12:36 am

Admin wrote:why r u so good at deadlifts relative to your bench?

you have t-rex arms.

I'm not too sure...after this meet I plan on really focusing on bench press.

and Kevin I don't have scoliosis...the doctor just said I need to keep an eye on it.

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Re: GFou's Log

Post  GFou on Sun Sep 30, 2012 4:02 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

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Re: GFou's Log

Post  GFou on Tue Oct 02, 2012 8:39 pm

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

Good mornings
barx10
95x8

Abs 2x10

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Re: GFou's Log

Post  Admin on Tue Oct 02, 2012 11:12 pm

weak

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Re: GFou's Log

Post  GFou on Wed Oct 03, 2012 10:14 pm

Admin wrote:weak

I know your just mirin'

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Re: GFou's Log

Post  GFou on Wed Oct 03, 2012 10:14 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.

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Re: GFou's Log

Post  Admin on Fri Oct 05, 2012 4:25 am

if its stronger than you're normal bench, why do u need to make it stronger?

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Re: GFou's Log

Post  GFou on Fri Oct 05, 2012 3:35 pm

Admin wrote:if its stronger than you're normal bench, why do u need to make it stronger?

I don't understand the question...but I think you're asking why I don't just use the super wide grip all the time? I think once I put some more weight on the bar that the super wide grip is going to be hard to get up off the chest, so finding somewhere between my regular grip and the super wide grip would be the optimal position.

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Re: GFou's Log

Post  Admin on Sat Oct 06, 2012 7:27 pm

just bench 300

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Re: GFou's Log

Post  GFou on Sat Oct 06, 2012 7:31 pm

Admin wrote:just bench 300

lol k

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Re: GFou's Log

Post  GFou on Sat Oct 06, 2012 7:32 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


Last edited by GFou on Sat Oct 06, 2012 7:34 pm; edited 1 time in total

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Re: GFou's Log

Post  Admin on Sat Oct 06, 2012 7:33 pm

in b4 u deadlift more than me

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Re: GFou's Log

Post  GFou on Sun Oct 07, 2012 5:33 pm

Admin wrote:in b4 u deadlift more than me

too late

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