GFou's Log

Sunday
Paused Bench Press
bar warmup
95x8
135x8
185x2
235 2x2

Squat
335 2x3

JM Press
95x5
115x5

GPP:
Sled Pull/Sprint w/ 2 plates





Notes:ehhh I wanted today's worksets to feel easier...but whatevs. I'm thinking I should be able to hit a meet PR on the 27th

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

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)

holy crap thats weak, i nearly vomited everywhere. how much do you weigh?

Admin wrote:holy crap thats weak, i nearly vomited everywhere. how much do you weigh?

Are you aware that there are people in this world that have a severe medical condition which causes them to be that way? My mother for instance is one of those people. She is a truck driver that has bad knees and a bad back from driving the truck but you probably do not care about that case either. Oh well I am not one of those people I am 6'4" 245lbs and I exercise every day. I would love to see you say something like to my mother in front of me. Probably never happen though you are probably just an internet tough guy. I doubt very seriously you would say that to someones face. Just my thought.What do you think. Oh I am sorry you probably do not have a brain. I on the other hand will be happy to buy you a plane ticket to come here and see if you have the nerve to say that to someone I know.

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.

my max is 555

Admin wrote:my max is 555

As of now my max is 562...I honestly thought I was gonna get the 2 reps of 555 today. But Coan/Phillipi along with squatting has just kicked my ass. I don't think I'm going to deadlift until the meet. I hate lifting like you now...

Sunday
Pause Bench
bar warmup
95x5
135x5
185x2
215x1
245x2 PR

Close Grip Bench
185x5
195x5
205x5

Front Raises, good mornings w/bar

Notes: I moved my grip so that my pointer fingers are on the rings...felt good.

Tuesday
Squat
bar warmup
135x8
225x5
315x3
385x1
440x1 almost failed...so brutal

Romanian Deadlifts (really trying to focus on keeping the bar close to my body)
95x10
135x8
225x8
315x8

Reverse Hypers, GHR, Good mornings w/bar

Notes: I have a meet coming up the 27th of October and I'm feeling like sh!t. Squat felt so weak today...Idk how I can go from squatting 425x4 one week ago and then almost failing 440. I'm thinking I might have tweaked something in my lower back last squat day on the last rep of 425. I'm not sure if I have been over training or what...hopefully some rest will help.

Wednesday
Bench
bar warmup
95x8
135x5
185x5
210x5
230x5

Incline DB Press
55x10
75x5
90x6

Floor Press
135x8
175x5
185x5
200x5
210x5

Pec fly, Tate Press w/ 20s

this isnt lime bench you filthy nigger

Sunday
Squat
bar warmup
135x8
225x5
315x3

Deadlift
135x5
225x5
315 2x3

Face Pulls, Neck

that's what I told him

LEGOS! even the poverty version of LIME bench got me the gains! I wonder how well I could have done if I followed it completely.

Anyways, here are my meet results

Squat
430-Good Lift
463-Good Lift
485-Good Lift (PR)

Bench
231-Good Lift
253-Good Lift (PR)
264-Good Lift (PR)

Deadlift FUARKKKKK
534-Good Lift
568-X
568-X

Notes Overall, I was very pleased with this meet. I was not expecting to hit a PR on squat, but it went up surprisingly easy ( I did get one red light, depth?). I knew I would be able to beat my previous meet PR for bench, the wide grip that I used (pointer fingers on the rings) felt really good. On the third attempt of 264 the main judge spaced out on the press command and I had to pause for like an extra second but I still was able to grind it out. Don't really want to talk about deadlift, but I was pretty exhausted by this point, I thought the 534 went up fairly easy which is why I went for the PR....it wasn't even close. If I had gone a little more conservative, perhaps I could have totaled 1300. Oh well. I think I also need to do a better job of eating during the meet, i had two granola bars the entire meet and felt completely wiped by deadlift time.

For the next 3 weeks I'm going to begin a volume/hypertrophy phase...to go along with this I'm also going to try to start eating cleaner (actually starting tomorrow, I just put a pizza in the oven)

Monday
Pendlay Rows
95x10
95x10
135x10
165x8

Standing T-bar Rows
1 platex10
2 platesx10
3 platesx10

Pull-ups 2x8

Notes: body is still fried from the meet...

[U]Wednesday[/U
Benchpress
bar warmup
95x8
135x8
165x8
195x8
225x6

Paused Close Grip Floor Press
bar warmup
135x5
185x3
195x3
205x3
215x4
135x10

Incline DB
60x8
75x8

Supersetx2
cable face pulls
cable biceptors

a few sets of reverse hypers

Notes: Hopefully I will be getting the hypertrophic gains from these types of workouts...by the time i got to incline DB my arms were wiped...

Also, here are all of my attempts from the meet (please don't watch deadlift)