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Gary's Training Log
Views: 50735 | Replies: 780 | Started 12 years, 4 months ago
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#884329 | Sun - Jun 1 2014 - 20:00:51
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12
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#884330 | Sun - Jun 1 2014 - 20:01:06
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5/3/1, cycle 5

week 1

ohp - tm 140 lbs

90x5
105x5
120x5+(5)
70x10x3

hammer curl 25x12x4
bw chins 12, 10, 8, 6
db bent over fly 15x12x4

deadlift - tm 420 lbs
275x5
315x5
355x5+(6)
210x10x3

glute raise 135x12x4
cossack squat bwx12x4
hanging leg raise 16x5 (16, 12, 8, 6 straight leg)

bench - tm 240 lbs
155x5
180x5
205x5+(6)
120x10x3

bb curl 50x12x4
pendlay rpow 135x12, 10, 10, 8
close grip pulldown 100x 10, 9, 8, 8

squat - tm 290 lbs
190x5
220x5
245x5+(6)
145x10x3

SLDL 3" deficit - 145x12x4
situp - 20, 20, 16, 16
hanging side crunch - 8, 8, 6, 6
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#884727 | Sun - Jun 15 2014 - 15:24:03
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5/3/1, cycle 5

week 2

ohp - tm 140 lbs

100x3
110x3
125x3+(6)
70x10x4

hammer curl 30x12x1, 30x8x3
bw chins 12, 9, 7, 6
db bent over fly 15x12x4

deadlift - tm 420 lbs
295x3
335x5
380x3+(3)
210x10x4

bb hip thrust 145x12x4
cossack squat 15x9x4
hanging leg raise 16x5 (16, 13, 10, 9 straight leg)

bench - tm 240 lbs
170x3
190x3
215x3+(4)
120x10x4

bb curl 50x12x4
pendlay row 135x12, 10, 10, 8
close grip pulldown 100x12x1, 100x8x3

squat - tm 290 lbs
205x3
230x3
260x3+(3)
145x10x4

SLDL 3" deficit - x
situp - x
hanging side crunch - x
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#884728 | Sun - Jun 15 2014 - 15:27:33
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5/3/1, cycle 5

week 3

ohp - tm 140 lbs

105x5
120x3
135x1+(4)
70x10x5

hammer curl 30x12x1, 30x9x2, 30x8x1
bw chins 11, 8, 7, 6
db bent over fly 17.5x12x3, 17.5x9x1

deadlift - tm 420 lbs
315x5
355x3
400x1+(1)
210x10x5

bb hip thrust 155x12x4
cossack squat 15x12x1, 15x8x4
hanging leg raise 16x5 (16, 16, 10, 10 straight leg)

bench - tm 240 lbs
180x5
205x3
230x1+(1)
120x10x5

bb curl 55x12x2, 55x10x2
pendlay row 135x12x2, 135x10x1, 135x9x1
close grip pulldown 100x10x1, 100x8x3

squat - tm 290 lbs
220x5
245x3
275x1+(2)
145x10x5

SLDL 3" deficit - x
situp - x
hanging side crunch - x
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#884729 | Sun - Jun 15 2014 - 15:29:25
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overview:
got a little bit stronger, weight and bf mostly maintenance during this month
hated myself every sunday for pushing squat back, and cut accessories twice due to time (excuses)
debating trying madcow 5x5 for 12 weeks to focus on squat more, it is pitifully far behind my other lifts
donno, stay tuned
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#884891 | Sun - Jun 22 2014 - 12:43:12
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madcow 5x5 starts today

sun squat/bench/row 5x5 + ab accessory
tue squat/ohp/deadlift 4x5 + ab accessory
thu squat/bench/row 4x5 1x3 1x8 + arm accessories

12 week cycle
ramping sets by 15%
squat on tuesday = warmup set 1,2,3,3
3 rep set on thursday = 5 rep set on following sunday
8 rep set on thursday = repeat weight from warmup set 3
hit current 5RM on week 4, all PRs after that
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#884903 | Sun - Jun 22 2014 - 20:38:15
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top sets

squat 225x5
bench 190x5
row 160x5

+ ab work

(current bw ~175)
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#884905 | Sun - Jun 22 2014 - 21:05:43
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Will be following with major interest in potentially running this.
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#884978 | Tue - Jun 24 2014 - 18:09:57
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top sets

squat 160x5x2
ohp 120x5
deadlift 330x5

+ ab work
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#885041 | Thu - Jun 26 2014 - 15:07:03
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top sets

squat 230x3 + 160x8
bench 195x3 + 135x8
row 165x3 + 110x8

+ arm shit
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#885131 | Sun - Jun 29 2014 - 20:40:31
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Quote (___ @ Sun - Jun 22 2014 - 21:38:15)
top sets

squat 225x5
bench 190x5
row 160x5

+ ab work

(current bw ~175)


top sets

squat 230x5
bench 195x5
row 165x5

+ abs

(current bw ~174)
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#885153 | Mon - Jun 30 2014 - 09:52:10
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damn son, you are benching what i bench and squatting more, while weighing 50lbs less. super gz
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#885201 | Tue - Jul 1 2014 - 18:29:39
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Quote (___ @ Tue - Jun 24 2014 - 19:09:57)
top sets

squat 160x5x2
ohp 120x5
deadlift 330x5

+ ab work


top sets

squat 165x5x2
ohp 125x5
deadlift 340x5

+ abs
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#885204 | Tue - Jul 1 2014 - 19:01:48
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Gary is a beast at life these days. Hard work pays off.
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#885264 | Thu - Jul 3 2014 - 16:44:35
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Quote (___ @ Thu - Jun 26 2014 - 16:07:03)
top sets

squat 230x3 + 160x8
bench 195x3 + 135x8
row 165x3 + 110x8

+ arm shit


top sets

squat 235x3 + 160x8
bench 200x3 + 135x8
row 170x3 + 115x8

+ arms
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#885271 | Thu - Jul 3 2014 - 19:57:27
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damn I remember when you were a fatass compared to me and now it is the other way around. nice work gary.
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#885321 | Sun - Jul 6 2014 - 18:40:21
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Quote (___ @ Sun - Jun 29 2014 - 21:40:31)
Quote (___ @ Sun - Jun 22 2014 - 21:38:15)
top sets

squat 225x5
bench 190x5
row 160x5

+ ab work

(current bw ~175)


top sets

squat 230x5
bench 195x5
row 165x5

+ abs

(current bw ~174)


top sets

squat 235x5
bench 200x5
row 170x5

+ abs

(current bw ~174)
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#885523 | Sun - Jul 13 2014 - 19:44:43
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top sets (tue 7/8)

squat 165x5x2
ohp 125x5
deadlift 345x5

+ abs

top sets (thu 7/10)

squat 240x3 + 165x8
bench 205x3 + 140x8
row 170x3 + 120x8

+ arms
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#885524 | Sun - Jul 13 2014 - 19:45:18
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Quote (___ @ Sun - Jul 6 2014 - 19:40:21)
Quote (___ @ Sun - Jun 29 2014 - 21:40:31)
Quote (___ @ Sun - Jun 22 2014 - 21:38:15)
top sets

squat 225x5
bench 190x5
row 160x5

+ ab work

(current bw ~175)


top sets

squat 230x5
bench 195x5
row 165x5

+ abs

(current bw ~174)


top sets

squat 235x5
bench 200x5
row 170x5

+ abs

(current bw ~174)


top sets

squat 240x5
bench 205x5
row 170x5

+ abs

(current bw ~173)
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#885567 | Tue - Jul 15 2014 - 16:50:06
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top sets

squat 170x5x2
ohp 130x5
deadlift 355x5

+ abs
45 lb weighted plank PR - 1:10
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#885568 | Tue - Jul 15 2014 - 16:51:00
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recent purch

User Image

time for some top set squats with a belt for the first time ever
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#885635 | Thu - Jul 17 2014 - 20:05:08
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top sets (thu 7/17)

squat 250x3 + 170x8
bench 210x3 + 145x8
row 175x3 + 125x8

+ arms

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#885638 | Thu - Jul 17 2014 - 20:35:45
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Nice reps, and nice top dog belt!
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#885755 | Sun - Jul 20 2014 - 18:31:12
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top sets (sun 7/20)

squat 250x5
bench 210x5
row 175x5 (PR)

+ abs
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#885856 | Thu - Jul 24 2014 - 16:49:04
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top sets (tue 7/22)

squat 175x5x2
ohp 130x5
deadlift 365x5 (PR)

+ abs

top sets (thu 7/24)

squat 255x3 + 175x8
bench 215x3 + 145x8
row 180x3 + 125x8

+ arms

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#885927 | Sun - Jul 27 2014 - 18:35:35
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top sets (sun 7/27)

squat 255x5 (PR)
bench 215x5 (PR)
row 180x5 (PR)

+ abs
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#885928 | Sun - Jul 27 2014 - 18:47:31
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current bw ~171
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#885960 | Tue - Jul 29 2014 - 19:31:02
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top sets (tue 7/29)

squat 180x5x2
ohp 135x5 (PR)
deadlift 375x5 (PR)

+ abs
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#886005 | Fri - Aug 1 2014 - 16:07:06
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top sets (fri 8/1 - 1 day delay)

squat 260x3 + 180x8
bench 220x3 + 150x8
row 185x3 + 125x8

+ arms
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#886027 | Sun - Aug 3 2014 - 19:26:48
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top sets (sun 8/3)

squat 260x5 (PR)
bench 220x2
row 185x5 (PR)

+ abs

* note to self - contributing factors to bench failure -

rest -
lifted on fri instead of thu because of work travel, fri session was equally shit and barely put up 220x3 (noted as rpe 10)

setup -
benched in the rack so i would have proper safeties and not have to potentially roll-of-shame,
but the grooves were such that lift off was almost like a complete rep,
versus the next highest groove i couldnt unrack at all

mental -
thinking a lot about the above variables kind of led to psyching myself out before i even started,
i tried again after the fail set and i couldnt even do a single

will probably reset this week for bench only before i consider deloading (i am also ramping my calories back up which i hope helps also)
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#886097 | Thu - Aug 7 2014 - 18:19:15
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top dog (tue 8/5)

deadlift
135x3
185x3
225x3
275x1
315x1
365x1
405x1
425x1

seated db ohp
35x5
45x5
55x5
65x5

+ abs
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#886098 | Thu - Aug 7 2014 - 18:24:21
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top work (thu 8/7)

squat 265x3 + 180x8 high bar
bench 185x5x2 + 155x8
row 190x3 + 135x8

+ chins & dips

didnt even try the bench top set, just repeated the 4th set instead
basically just cant get comfortable ever since 215x5 while dieting
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#886099 | Thu - Aug 7 2014 - 18:26:20
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bench going in the toilet, cant seem to get a good groove on the lift off with heavier weights
did a fun DL session on tuesday just because i know im about to reset my programming
in the process of reverse dieting, going to do an official bulk for the winter
will probably do a 90% 5/3/1 cycle and then reset on madcow except actually be in a surplus for the first time in 2 years
stay tuned for gains
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#886185 | Mon - Aug 11 2014 - 16:33:48
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5/3/1 version G

OHP
95x5 strict
110x5 strict
120x5+(8) push press w/ belt

incline bench
85x10x2
95x10
105x10

chin-ups 3xF
dips 3xF
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#886186 | Mon - Aug 11 2014 - 16:34:04
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current bw ~170
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#886206 | Tue - Aug 12 2014 - 17:11:47
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5/3/1 version G

deadlift
255x5
295x5
335x5+(9)

trap bar DL
150x10x2
165x10
180x10

hanging leg raise 3x16
cable crunch 3x16
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#886224 | Thu - Aug 14 2014 - 19:34:17
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5/3/1 version G

bench press
150x5
170x5
195x5+(8)

DB fly
35x10x2
40x10x2

pendlay row 135x8x3
lat pulldown 100x8x3
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#886247 | Fri - Aug 15 2014 - 14:38:13
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5/3/1 version G

squat
180x5
205x5
235x5+(8)

SLDL
150x10x2 deficit
165x10 deficit
180x10

hip extension 3x10... dont like this machine, going to try reverse hypers with a medicine ball next week instead
45 lb weighted plank 3xF ~1:00 each
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#886305 | Mon - Aug 18 2014 - 20:39:58
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Quote (___ @ Mon - Aug 11 2014 - 17:33:48)
5/3/1 version G

OHP
95x5 strict
110x5 strict
120x5+(8) push press w/ belt

incline bench
85x10x2
95x10
105x10

chin-ups 3xF
dips 3xF


OHP
100x3 strict
115x3 strict
130x3+(7) push press w/ belt

incline bench
95x8x2
105x8
110x8

chin-ups 3xF
dips 3xF
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#886336 | Tue - Aug 19 2014 - 17:02:43
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Quote (___ @ Tue - Aug 12 2014 - 18:11:47)
5/3/1 version G

deadlift
255x5
295x5
335x5+(9)

trap bar DL
150x10x2
165x10
180x10

hanging leg raise 3x16
cable crunch 3x16


deadlift
275x3
315x3
355x3+(6)

trap bar DL
165x8x2
180x8
195x8

hanging leg raise 3x16
cable crunch 3x16
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#886372 | Thu - Aug 21 2014 - 16:36:58
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Quote (___ @ Thu - Aug 14 2014 - 20:34:17)
5/3/1 version G

bench press
150x5
170x5
195x5+(8)

DB fly
35x10x2
40x10x2

pendlay row 135x8x3
lat pulldown 100x8x3


bench press
160x3
185x3
205x3+(6)

DB fly
40x8x3
45x8

pendlay row 155x8x3
lat pulldown 100x8x3
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#886401 | Fri - Aug 22 2014 - 18:58:06
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Quote (___ @ Fri - Aug 15 2014 - 15:38:13)
5/3/1 version G

squat
180x5
205x5
235x5+(8)

SLDL
150x10x2 deficit
165x10 deficit
180x10

hip extension 3x10... dont like this machine, going to try reverse hypers with a medicine ball next week instead
45 lb weighted plank 3xF ~1:00 each


squat
190x3
225x3
245x3+(6)

SLDL
165x8x2 deficit
180x8 deficit
195x8

bb hip thrust 185x8x3
45 lb weighted plank 3xF
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#886465 | Tue - Aug 26 2014 - 20:03:35
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Quote (___ @ Mon - Aug 18 2014 - 21:39:58)
Quote (___ @ Mon - Aug 11 2014 - 17:33:48)
5/3/1 version G

OHP
95x5 strict
110x5 strict
120x5+(8) push press w/ belt

incline bench
85x10x2
95x10
105x10

chin-ups 3xF
dips 3xF


OHP
100x3 strict
115x3 strict
130x3+(7) push press w/ belt

incline bench
95x8x2
105x8
110x8

chin-ups 3xF
dips 3xF


OHP
110x5 strict
120x3 strict
135x1+(6) push press w/ belt (rep PR)

incline bench
95x8
105x8
110x8
120x8

chin-ups 3xF
dips 3xF
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#886466 | Tue - Aug 26 2014 - 20:04:41
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Quote (___ @ Tue - Aug 19 2014 - 18:02:43)
Quote (___ @ Tue - Aug 12 2014 - 18:11:47)
5/3/1 version G

deadlift
255x5
295x5
335x5+(9)

trap bar DL
150x10x2
165x10
180x10

hanging leg raise 3x16
cable crunch 3x16


deadlift
275x3
315x3
355x3+(6)

trap bar DL
165x8x2
180x8
195x8

hanging leg raise 3x16
cable crunch 3x16


deadlift
295x5
335x3
375x1+(5)

trap bar DL
165x8
180x8
195x8
210x8

hanging leg raise 3x16
cable crunch 3x16

was about 99% to 6th rep on 1+ set but refused to hitch it
note i barely/hardly pulled 375x5 on 7/29, so this is definitely a big improvement
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#886467 | Tue - Aug 26 2014 - 20:08:22
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current bw 172.5
current bf 14.1% (all time low)
current cals ~2705 (360 carb / 170 prot / 65 fat)
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#886522 | Thu - Aug 28 2014 - 15:52:44
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Quote (___ @ Thu - Aug 21 2014 - 17:36:58)
Quote (___ @ Thu - Aug 14 2014 - 20:34:17)
5/3/1 version G

bench press
150x5
170x5
195x5+(8)

DB fly
35x10x2
40x10x2

pendlay row 135x8x3
lat pulldown 100x8x3


bench press
160x3
185x3
205x3+(6)

DB fly
40x8x3
45x8

pendlay row 155x8x3
lat pulldown 100x8x3


bench press
170x5
195x3
225x1+(4) (rep PR)

DB fly
40x8x2
45x8
50x8

pendlay row 165x8x3
lat pulldown 100x8x3
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#886545 | Fri - Aug 29 2014 - 15:59:35
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Quote (___ @ Fri - Aug 22 2014 - 19:58:06)
Quote (___ @ Fri - Aug 15 2014 - 15:38:13)
5/3/1 version G

squat
180x5
205x5
235x5+(8)

SLDL
150x10x2 deficit
165x10 deficit
180x10

hip extension 3x10... dont like this machine, going to try reverse hypers with a medicine ball next week instead
45 lb weighted plank 3xF ~1:00 each


squat
190x3
225x3
245x3+(6)

SLDL
165x8x2 deficit
180x8 deficit
195x8

bb hip thrust 185x8x3
45 lb weighted plank 3xF


squat
205x5
235x3
260x1+(5)

SLDL
165x8 deficit
180x8 deficit
195x8 deficit
210x8

bb hip thrust 190x8x3
45 lb weighted plank 3xF
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#886546 | Fri - Aug 29 2014 - 16:04:59
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pretty good cycle
going to deload and run another cycle @ 100% + add more volume to my modified bbb stuff,
probably something like 50/55/60/50/50% and +5% to the first 3 sets week over week (traditional big but boring is 50%x5 / same movement as the 531 set)

after that it will be the last week of september and ill decide if im going to try madcows again, mainly based on how much of a surplus im eating
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#886631 | Tue - Sep 2 2014 - 16:31:33
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deadlift fun session ("deload week")

135x4
225x2
315x1
365x1
405x1 beltless PR
add belt
435x1 PR

could have pulled a bit more, felt p good
sticking point is definitely between the part of the pull above the knees and the lockout
did some rack pulls afterward, might program some in in the future too
wont be much else to report this week, will be taking it easy on thu/fri
might try a heavy single on squats friday but will depend how i feel
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#886632 | Tue - Sep 2 2014 - 16:38:14
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current bw 172.8
current cals ~2805 (380 carb / 175 prot / 65 fat)
Views: 50735 | Replies: 780 | Fitness Topic List
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