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Gary's Training Log
Views: 50728 | Replies: 780 | Started 12 years, 4 months ago
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#888162 | Thu - Nov 13 2014 - 19:09:18
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pg 14
training block ends tomorrow (6 weeks)
next week deload
week after that test 1RMs m/w/f
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#888230 | Mon - Nov 17 2014 - 16:33:01
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deload deadlift
135x5
185x5
225x5x3

and im out
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#888252 | Tue - Nov 18 2014 - 19:47:41
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deload squat
95x5
135x5
155x5x3

and im out
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#888275 | Thu - Nov 20 2014 - 17:22:44
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deload bench
75x5
95x5
115x5x3

and im out
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#888394 | Sun - Nov 23 2014 - 21:24:06
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1RM test HYPE :dance:
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#888413 | Mon - Nov 24 2014 - 16:49:39
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1RM squat test
135x5
185x1
+belt
225x1
275x1
315x1 PR https://www.youtube.com/watch?v=43oFBeKHgwc
325x0

very happy here
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#888441 | Wed - Nov 26 2014 - 16:21:32
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Quote (___ @ Mon - Nov 24 2014 - 16:49:39)
1RM squat test
135x5
185x1
+belt
225x1
275x1
315x1 PR https://www.youtube.com/watch?v=43oFBeKHgwc
325x0

very happy here


1RM pause bench test
135x3
+belt
185x1
205x1
235x1 PR
245x1 PR

very happy here
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#888533 | Mon - Dec 1 2014 - 20:25:12
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hey guys, back with another training cycle
going to be conjugate method for 6 weekerinos
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#888534 | Mon - Dec 1 2014 - 20:28:13
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monday
max effort (bout 3") DEFICIT deadlift

135x3
185x3
225x1
275x1
+belt
315x1
330x1
365x1
385x1
330x5x3

sumo deadlift (beltless)
210x8x3

hamstring curl 65x10x4
one arm db row 50x15x3
rope pulldown (abs) #10x20x3

this took 90 minutes
rip
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#888540 | Tue - Dec 2 2014 - 18:27:23
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tuesday
active recovery

100m sprints x4 (raining outside - went .06 mile on max treadmill setting of 12mph)
box jumps 3x12

hamstring curl 55x15x4
lat pulldown 85x15x4
db hammer curl 20x15x4
barbell curl 45x15x4
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#888550 | Wed - Dec 3 2014 - 21:00:00
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wednesday
max effort CLOSE GRIP bench

95x3
115x3
135x1
155x1
185x1
205x1
225x1

regular grip TnG
190x5x3

pin press lockouts
225x5x3

tricep push down #10x15x2, #9x15x2
lat pulldown 100xAMRAP (8), 80xAMRAPx3 (12, 11, 9)
seated db curl 25x15x2
preacher curl 15x15x2

BODYBUILDING BRO
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#888562 | Fri - Dec 5 2014 - 18:21:28
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thursday
active recovery

50-100m treadmill sprints (12mph) x4
box jumps 3x12

pendlay row 135x12x4
lateral raise 15x12x3
front raise 15x12x3
cable tricep pushdown 45x15x2
cable curl 45x15x2
single db overhead tricep extension 45x15x2
pullups 2x6
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#888563 | Fri - Dec 5 2014 - 18:24:50
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friday
dynamic effort lower body

low bar squat
135x2
155x1
185x1
+belt
210x2x9 + 210xAMRAP (11)

sumo deadlift (beltless)
135x1
185x1
225x1
275x1
290x1x10

leg press 200x20x4
hamstring curl 75x10x4
hanging leg raise 2x12, 2x10

i am actually deceased
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#888573 | Sat - Dec 6 2014 - 18:53:50
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saturday
dynamic effort upper body

pause bench
95x2
115x2
135x2
155x2
175x3x9 (3 close grip, 3 regular grip, 3 wide grip)
175x2x8

close grip bench
165xAMRAPx2 (7, 4)

tricep press down #10x15x3
lat pulldown 70x15x3
pullups 1xAMRAP (4)

this was cut short on multiple fronts because the gym closed early for a private party
bunch of bullshit but oh well
- 8 sets of 2 should have been 10 sets of 2
- 3 sets of 15 accessories should have been 4 sets of 15
- cut pin press lockout 4x5 completely
better luck next week breh
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#888579 | Sun - Dec 7 2014 - 08:26:27
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sunday
REST
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#888621 | Mon - Dec 8 2014 - 20:09:38
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monday
max effort low bar (bout 2 sec) PAUSE squat

135x2
155x1
185x1
+belt
225x1
245x1
275x1 (kind of a grind)
280x1 (enough more of a grind)
225x5x3

sumo deadlift (beltless // oly shoes)
245x8x3

hamstring curl 65x10x4
one arm db row 50x15x4
rope pulldown (abs) #10x25x4

this took 90 120 minutes
rip, in peps
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#888633 | Tue - Dec 9 2014 - 19:16:37
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tuesday
active recovery

sledmill 15s x4
box jumps 3x15

hamstring curl 45x15x4
lat pulldown 85x15x4
spider curl 15x15x4
ezbar cg preacher curl 40x15x4

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#888691 | Wed - Dec 10 2014 - 20:27:58
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wednesday
max effort FLOOR PRESS

95x2
135x5 (testing how to dump w/o spotter)
155x1
185x1
205x1
225x1
230x1

regular bench, regular grip, TnG
190x5x3

close grip
165xAMRAPx3 (10, 6, 6)

tricep push down #10x15x4
close grip lat pulldown 80x15x2, 70x15, 60x15
bb curl 45x15x4
hammer curl 25x10x3
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#888734 | Fri - Dec 12 2014 - 19:27:31
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thursday
active recovery

sledmill 15s x4
box jumps 3x15

lat pulldown 85x12x4
lateral raise 15x12x3
front raise 15x12x3
single db overhead tricep extension 40x15x4
db curl 25x15x4
cable tricep pushdown 50x15x3
cable curl 40x15x3
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#888735 | Fri - Dec 12 2014 - 19:31:30
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friday
dynamic effort lower body

low bar squat
135x2
155x2
185x2
+belt
225x2x7 + 225xAMRAP (8)

sumo deadlift
135x1
225x1
305x1x8 (4/8 beltless)

leg press 200x20x4
hamstring curl 75x10x4
incline db row 50x12x3
rope ab pulldown #10x25x3
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#888745 | Sat - Dec 13 2014 - 20:33:57
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saturday
dynamic effort upper body

pause bench
95x3
135x1
155x1
190x3x9 (3 close grip, 3 regular grip, 3 wide grip)

close grip bench
165xAMRAPx2 (8, 6)

floor press
160x5x4

tricep press down #10x15x4
weighted situp 10x20x2
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#888782 | Mon - Dec 15 2014 - 21:10:30
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monday
max effort SUMO deadlift

135x1
185x1
225x1
275x1
+belt
315x1
365x1
375x1
285x5x3

high bar pause squat
185x6x2
185x5

hamstring curl 75x10x4
close grip lat pulldown 80x15x3, 70x15
rope pulldown (abs) #11x25x4

really good session
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#888816 | Wed - Dec 17 2014 - 20:37:44
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tuesday
active recovery

sledmill 15s x4
box jumps 3x15

hamstring curl 55x15x4
underhand lat pulldown 85x15x4
in&out curl 15x15x4
reverse cable curl 35x15x4
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#888817 | Wed - Dec 17 2014 - 20:40:37
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wednesday
max effort INCLINE bench press

95x1
115x1
135x1
165x1
175x1
185x1
195x1
150x5x3

flat bench close grip
170xAMRAPx3 (9, 6, 5)

tricep push down #10x15x4
straight arm pulldown 30x15x2, 40x15x2
db curl 30x12x2, 25x12x2
pullups 1xAMRAP (5)
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#888879 | Mon - Dec 22 2014 - 14:44:09
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thursday
active recovery

sledmill 15s x4
box jumps 3x15

various light accessories 4x15
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#888880 | Mon - Dec 22 2014 - 14:45:18
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friday
dynamic effort lower body

low bar squat
135x1
155x1
185x1
+belt
225x1
240x2x7 + 240xAMRAP (7)

sumo deadlift
135x1
225x1
285x1x6

leg press 200x20x4
hamstring curl 85x10x4
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#888881 | Mon - Dec 22 2014 - 14:47:15
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saturday
dynamic effort upper body

pause bench
95x3
135x1
155x1
185x1
200x3x6 (3 regular grip, 2 close grip) + 190x3 (close grip auto reg)

close grip bench
170xAMRAPx2 (7, 6)

floor press
165x5x4

tricep press down #11x15x2, #10x15x2
hanging leg raise 3x25
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#888882 | Mon - Dec 22 2014 - 14:47:48
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sunday
REST
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#888883 | Mon - Dec 22 2014 - 14:50:22
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monday
max effort FRONT squat

95x1
135x1
155x1
185x1
225x1
235x1
180x5x3

conventional deadlift
135x3
225x1
290x2x10 (5/10 beltless)

hamstring curl 85x10x4
one arm db row 55x15x4
rope pulldown (abs) #11x25x4
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#888948 | Sat - Dec 27 2014 - 15:49:08
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tuesday
REST
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#888949 | Sat - Dec 27 2014 - 15:51:46
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wednesday
max effort (strict) OVERHEAD press

65x3
95x1
115x1
135x1
145x1 (PR)
150x1 (PR)
115x5x3

flat bench close grip
170xAMRAPx2 (11, 8)

tricep push down #11x15x4
lat pulldown 80x15x2, 60x15x2
seated db curl 25x15x2
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#888950 | Sat - Dec 27 2014 - 15:52:03
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thursday (christmas)
REST
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#888951 | Sat - Dec 27 2014 - 15:53:52
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friday
dynamic effort lower body

low bar squat
135x2
185x2
+belt
225x2
255x2x5 + 255xAMRAP (6)

sumo deadlift
135x1
225x1
305x1x6

leg press 200x20x4
hamstring curl 85x10x4
incline db row 55x12x2, 50x12x2
rope pulldown (abs) #12x25x2, #11x25x2
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#888952 | Sat - Dec 27 2014 - 15:55:29
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saturday
dynamic effort upper body

pause bench
95x1
135x1
155x1
185x1
200x3x6 (3 regular grip, 3 close grip)

pause close grip bench
170xAMRAPx2 (5, 4)

floor press
175x2x8

tricep press down #11x15x4
rope pulldown (abs) #12x25x4
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#888991 | Tue - Dec 30 2014 - 22:08:54
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sunday
REST
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#888992 | Tue - Dec 30 2014 - 22:12:08
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monday
max effort lower body

sumo deadlift
135x4
185x2
225x1
275x1
315x1
355x1x5
285x3x5

conventional deadlift
315x2x6

hamstring curl 85x10x4
close grip lat pulldown 80x15x4 (last set rest/pause 10+5)
rope pulldown (abs) #12x25x4
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#888993 | Tue - Dec 30 2014 - 22:13:47
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tuesday
active recovery

high box jumps 3x10
hamstring curl 65x15x4
lat pulldown 60x15x4
bb curl 50x15x4
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#889042 | Fri - Jan 2 2015 - 18:52:07
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wednesday
max effort upper body

close grip pause bench
95x3
135x2
155x1
185x1
215x1x5
170x5x3

regular grip pause bench
200xAMRAP (5)

tricep push down #11x15x4
straight arm pulldown 30x15x4
barbell curl 55x15x4
db hammer curl 20x12x2
pullups AMRAP (5)
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#889043 | Fri - Jan 2 2015 - 18:52:23
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thursday (new years day)
REST
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#889044 | Fri - Jan 2 2015 - 18:53:54
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friday
dynamic effort lower body

low bar squat
135x2
185x2
+belt
225x2
270x2x4 + 270xAMRAP (5) (PR)

sumo deadlift
135x1
225x1
320x1x5

leg press 200x20x4
hamstring curl 95x10x4
one arm db row 55x15x4
declne situp 25x20x2, 10x20x2
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#889105 | Wed - Jan 7 2015 - 19:21:00
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saturday
dynamic effort upper body

pause bench
95x2
135x2
155x2
185x2
210x2x10

pause close grip bench
180xAMRAP (5)

floor press
185xAMRAP (5)

tricep press down #11x15x4
rope pulldown (abs) #12x25x4
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#889106 | Wed - Jan 7 2015 - 19:21:21
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sunday
REST
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#889107 | Wed - Jan 7 2015 - 19:23:32
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monday
max effort lower body

pause squat
135x1
155x1
185x1
+belt
225x1
265x1x5
210x3x5

conventional deadlift
330x1x6

hamstring curl 95x10x4
close grip lat pulldown 85x15x4
decline situp 4x25
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#889108 | Wed - Jan 7 2015 - 19:24:05
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tuesday
REST

went to bed at 7:30pm
thats cool
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#889109 | Wed - Jan 7 2015 - 19:26:08
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wednesday
max effort upper body

floor press
95x1
135x1
155x1
185x1
205x1
220x1x5
175x5x3

regular grip pause bench
135x1
185x1
220xAMRAP (3)

tricep push down #12x15x4
straight arm pulldown 30x15x2, 35x15x2
barbell curl 60x15x4
cable curl #5x15x4
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#889125 | Thu - Jan 8 2015 - 21:24:28
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thursday
REST
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#889267 | Mon - Jan 19 2015 - 21:00:14
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the last 2 days of the training cycle i forgot to post:

friday
dynamic effort lower body

low bar squat
135x2
185x2
+belt
225x2
285x2x4 + 285xAMRAP (5) (PR)

sumo deadlift
335x1x4

leg press 200x20x4
hamstring curl 95x10x4
rope pulldown (abs) #12x25x4

saturday
dynamic effort upper body

pause bench
95x2
135x2
155x2
185x2
225x2x8 (set 6 https://www.youtube.com/watch?v=hdszMHt5I9w)

pause close grip bench
205xAMRAP (3) (was pretty tired)

floor press
185xAMRAP (5)

tricep press down #12x15x4



and thats 6 weeks on conjugate
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#889268 | Mon - Jan 19 2015 - 21:01:35
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week of jan 11-17
DELOAD
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#889269 | Mon - Jan 19 2015 - 21:02:39
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from now on not going to post all of the accessories and shit, will just log the main lifts since i have it written down on paper anyway
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#889270 | Mon - Jan 19 2015 - 21:05:58
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monday 1/19 - max effort lower

deficit deadlift
worked up to 425x1 (PR by at least 40 lbs on this variation)
dropped to 80% 340x3x3 (unfortunately too fatigued for 3x5 or 5x3)
front squat 165x5x4
various accessories
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