GFou's Log
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GFou's Log
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.
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.
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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
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
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
^^^^ that was supposed to be day 2 of lime bench btw
KelvinAlvy- Posts : 385
Join date : 2012-01-30
Age : 381
Location : France
Re: GFou's Log
Gregory thinks he is following your program
KelvinAlvy- Posts : 385
Join date : 2012-01-30
Age : 381
Location : France
Re: GFou's Log
Ya, I sorta fuarked up day 2 of LIME this week. I swear it won't happen again.
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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
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
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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!
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!
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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.
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.
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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
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
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
he has a mild case of scoliosis
KelvinAlvy- Posts : 385
Join date : 2012-01-30
Age : 381
Location : France
Re: GFou's Log
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.
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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
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
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
Tuesday
Squat
bar warmup
135x6
225x5
315x2
365x1
410x4
370 4x4
Good mornings
barx10
95x8
Abs 2x10
Squat
bar warmup
135x6
225x5
315x2
365x1
410x4
370 4x4
Good mornings
barx10
95x8
Abs 2x10
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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.
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.
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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.
GFou- Posts : 36
Join date : 2012-09-20
Re: GFou's Log
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
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
GFou- Posts : 36
Join date : 2012-09-20
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