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Gary's Training Log
Views: 50727 | Replies: 780 | Started 12 years, 4 months ago
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#889289 | Wed - Jan 21 2015 - 17:12:15
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pg 15
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#889290 | Wed - Jan 21 2015 - 17:12:28
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wednesday 1/21 - max effort upper

close grip pause bench
worked up to 240x1 (15 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 195xAMRAP (4)
various accessories
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#889298 | Fri - Jan 23 2015 - 17:59:49
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friday 1/23 - dynamic effort lower

low bar squat 235x2x9, 235xAMRAP (10) (PR)
sumo deadlift 265x1x8
accessories
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#889316 | Mon - Jan 26 2015 - 16:53:06
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saturday 1/24 - dynamic effort upper

comp grip pause bench 185x3x10
close grip pause bench 160xAMRAPx3 (7, 5, 5)
arm & back accessories
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#889317 | Mon - Jan 26 2015 - 16:54:15
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Quote (___ @ Mon - Jan 19 2015 - 21:05:58)
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


monday 1/26 - max effort lower

low bar pause squat
worked up to 300x1 (20 lb PR)
dropped to 80% 240x3x5
front squat 175x5x4
accessories
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#889349 | Wed - Jan 28 2015 - 20:09:31
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Quote (___ @ Wed - Jan 21 2015 - 17:12:28)
wednesday 1/21 - max effort upper

close grip pause bench
worked up to 240x1 (15 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 195xAMRAP (4)
various accessories


wednesday 1/28 - max effort upper

floor press
worked up to 240x1 (10 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 210xAMRAP (4)
arm & back accessories
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#889416 | Sat - Jan 31 2015 - 18:53:07
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Quote (___ @ Fri - Jan 23 2015 - 17:59:49)
friday 1/23 - dynamic effort lower

low bar squat 235x2x9, 235xAMRAP (10) (PR)
sumo deadlift 265x1x8
accessories


friday 1/30 - dynamic effort lower

low bar squat 250x2x7, 250xAMRAP (8)
sumo deadlift 280x1x8
accessories
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#889417 | Sat - Jan 31 2015 - 18:53:49
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Quote (___ @ Mon - Jan 26 2015 - 16:53:06)
saturday 1/24 - dynamic effort upper

comp grip pause bench 185x3x10
close grip pause bench 160xAMRAPx3 (7, 5, 5)
arm & back accessories


saturday 1/31 - dynamic effort upper

comp grip pause bench 195x3x8
close grip pause bench 170xAMRAPx3 (5, 3, 3)
arm & back accessories
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#889485 | Mon - Feb 2 2015 - 20:44:00
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Quote (___ @ Mon - Jan 26 2015 - 16:54:15)
Quote (___ @ Mon - Jan 19 2015 - 21:05:58)
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


monday 1/26 - max effort lower

low bar pause squat
worked up to 300x1 (20 lb PR)
dropped to 80% 240x3x5
front squat 175x5x4
accessories


monday 2/2 - ME lower

3" block pull
455x1
365x3x4

front squat 190x3x8

+accessories
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#889503 | Wed - Feb 4 2015 - 19:11:41
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Quote (___ @ Wed - Jan 28 2015 - 20:09:31)
Quote (___ @ Wed - Jan 21 2015 - 17:12:28)
wednesday 1/21 - max effort upper

close grip pause bench
worked up to 240x1 (15 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 195xAMRAP (4)
various accessories


wednesday 1/28 - max effort upper

floor press
worked up to 240x1 (10 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 210xAMRAP (4)
arm & back accessories


wednesday 2/4 - ME upper

close grip pause bench
180x4x6
180x3x6
190xAMRAP (3)

+ accessories
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#889539 | Fri - Feb 6 2015 - 19:18:12
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Quote (___ @ Sat - Jan 31 2015 - 18:53:07)
Quote (___ @ Fri - Jan 23 2015 - 17:59:49)
friday 1/23 - dynamic effort lower

low bar squat 235x2x9, 235xAMRAP (10) (PR)
sumo deadlift 265x1x8
accessories


friday 1/30 - dynamic effort lower

low bar squat 250x2x7, 250xAMRAP (8)
sumo deadlift 280x1x8
accessories


friday 2/6 - DE lower

low bar squat 270x2x7, 270xAMRAP (6) (PR)
sumo deadlift 280x1x8
accessories
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#889594 | Wed - Feb 11 2015 - 18:19:58
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Quote (___ @ Sat - Jan 31 2015 - 18:53:49)
Quote (___ @ Mon - Jan 26 2015 - 16:53:06)
saturday 1/24 - dynamic effort upper

comp grip pause bench 185x3x10
close grip pause bench 160xAMRAPx3 (7, 5, 5)
arm & back accessories


saturday 1/31 - dynamic effort upper

comp grip pause bench 195x3x8
close grip pause bench 170xAMRAPx3 (5, 3, 3)
arm & back accessories


saturday 2/7 - dynamic effort upper

comp grip pause bench 210x2x10
close grip pause bench 190xAMRAP (3)
arm & back accessories
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#889595 | Wed - Feb 11 2015 - 18:21:35
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Quote (___ @ Mon - Feb 2 2015 - 20:44:00)
Quote (___ @ Mon - Jan 26 2015 - 16:54:15)
Quote (___ @ Mon - Jan 19 2015 - 21:05:58)
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


monday 1/26 - max effort lower

low bar pause squat
worked up to 300x1 (20 lb PR)
dropped to 80% 240x3x5
front squat 175x5x4
accessories


monday 2/2 - ME lower

3" block pull
455x1
365x3x4

front squat 190x3x8

+accessories


monday 2/9 - ME lower

low bar pause squat
240xAMRAPx3 (6, 4, 3)

front squat 200x3x10

+accessories
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#889596 | Wed - Feb 11 2015 - 18:22:30
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Quote (___ @ Wed - Feb 4 2015 - 19:11:41)
Quote (___ @ Wed - Jan 28 2015 - 20:09:31)
Quote (___ @ Wed - Jan 21 2015 - 17:12:28)
wednesday 1/21 - max effort upper

close grip pause bench
worked up to 240x1 (15 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 195xAMRAP (4)
various accessories


wednesday 1/28 - max effort upper

floor press
worked up to 240x1 (10 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 210xAMRAP (4)
arm & back accessories


wednesday 2/4 - ME upper

close grip pause bench
180x4x6
180x3x6
190xAMRAP (3)

+ accessories


wednesday 2/11 - ME upper

close grip pause bench
190x4x5
190x3x7

comp grip pause bench 210xAMRAP (1)

+ accessories
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#889627 | Fri - Feb 13 2015 - 17:57:06
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Quote (___ @ Fri - Feb 6 2015 - 19:18:12)
Quote (___ @ Sat - Jan 31 2015 - 18:53:07)
Quote (___ @ Fri - Jan 23 2015 - 17:59:49)
friday 1/23 - dynamic effort lower

low bar squat 235x2x9, 235xAMRAP (10) (PR)
sumo deadlift 265x1x8
accessories


friday 1/30 - dynamic effort lower

low bar squat 250x2x7, 250xAMRAP (8)
sumo deadlift 280x1x8
accessories


friday 2/6 - DE lower

low bar squat 270x2x7, 270xAMRAP (6) (PR)
sumo deadlift 280x1x8
accessories


friday 2/13 - DE lower

low bar squat
285x2x7
285xAMRAP (5)

conventional deadlift (oly shoes)
315x2x3
315x1x7 no belt

+ accessories
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#889628 | Fri - Feb 13 2015 - 17:58:06
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feeling pretty trashed
forgot my chucks today for sumo deadlift so i did conventional with oly shoes instead
left bicep is still tender from wednesday and i have a fuckload of benching programmed for tomorrow
overreaching like craycray
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#889630 | Fri - Feb 13 2015 - 18:11:58
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keep up the good work and gz on topic title change
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#889633 | Sat - Feb 14 2015 - 19:10:18
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Quote (___ @ Wed - Feb 11 2015 - 18:19:58)
Quote (___ @ Sat - Jan 31 2015 - 18:53:49)
Quote (___ @ Mon - Jan 26 2015 - 16:53:06)
saturday 1/24 - dynamic effort upper

comp grip pause bench 185x3x10
close grip pause bench 160xAMRAPx3 (7, 5, 5)
arm & back accessories


saturday 1/31 - dynamic effort upper

comp grip pause bench 195x3x8
close grip pause bench 170xAMRAPx3 (5, 3, 3)
arm & back accessories


saturday 2/7 - dynamic effort upper

comp grip pause bench 210x2x10
close grip pause bench 190xAMRAP (3)
arm & back accessories


saturday 2/14 - DE upper

comp grip pause bench 220x2x4, 185x2x4*
close grip pause bench 135x10
accessories mostly cut

*left bicep and forearm is not recovered, deloaded half of the sets from 90% to ~80%
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#889646 | Mon - Feb 16 2015 - 18:51:27
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Quote (___ @ Wed - Feb 11 2015 - 18:21:35)
Quote (___ @ Mon - Feb 2 2015 - 20:44:00)
Quote (___ @ Mon - Jan 26 2015 - 16:54:15)
Quote (___ @ Mon - Jan 19 2015 - 21:05:58)
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


monday 1/26 - max effort lower

low bar pause squat
worked up to 300x1 (20 lb PR)
dropped to 80% 240x3x5
front squat 175x5x4
accessories


monday 2/2 - ME lower

3" block pull
455x1
365x3x4

front squat 190x3x8

+accessories


monday 2/9 - ME lower

low bar pause squat
240xAMRAPx3 (6, 4, 3)

front squat 200x3x10

+accessories


monday 2/16 - ME lower

deficit deadlift
340xAMRAPx3 (6, 2*, 3)

front squat
200x5x2
200x4x4
200x3x2

+minimal accessories

*2.5lb plate snapped right off the bar on the 2nd rep (the kind with plastic coating)... just basically shattered
anyway it kind of messed up my set... pretty sure i would have gotten 4 (just like my pause squat amraps last week)
rip, those plates are always so hard to find too
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#889689 | Wed - Feb 18 2015 - 18:05:52
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Points: 1,959.57
Quote (___ @ Wed - Feb 11 2015 - 18:22:30)
Quote (___ @ Wed - Feb 4 2015 - 19:11:41)
Quote (___ @ Wed - Jan 28 2015 - 20:09:31)
Quote (___ @ Wed - Jan 21 2015 - 17:12:28)
wednesday 1/21 - max effort upper

close grip pause bench
worked up to 240x1 (15 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 195xAMRAP (4)
various accessories


wednesday 1/28 - max effort upper

floor press
worked up to 240x1 (10 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 210xAMRAP (4)
arm & back accessories


wednesday 2/4 - ME upper

close grip pause bench
180x4x6
180x3x6
190xAMRAP (3)

+ accessories


wednesday 2/11 - ME upper

close grip pause bench
190x4x5
190x3x7

comp grip pause bench 210xAMRAP (1)

+ accessories


wednesday 2/18 - ME upper

close grip pause bench
205x4x1
205x3x3
205x2x6

comp grip pause bench 210xAMRAPx2 (1, 1)

+ minimal accessories
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#889713 | Fri - Feb 20 2015 - 18:59:56
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Quote (___ @ Fri - Feb 13 2015 - 17:57:06)
Quote (___ @ Fri - Feb 6 2015 - 19:18:12)
Quote (___ @ Sat - Jan 31 2015 - 18:53:07)
Quote (___ @ Fri - Jan 23 2015 - 17:59:49)
friday 1/23 - dynamic effort lower

low bar squat 235x2x9, 235xAMRAP (10) (PR)
sumo deadlift 265x1x8
accessories


friday 1/30 - dynamic effort lower

low bar squat 250x2x7, 250xAMRAP (8)
sumo deadlift 280x1x8
accessories


friday 2/6 - DE lower

low bar squat 270x2x7, 270xAMRAP (6) (PR)
sumo deadlift 280x1x8
accessories


friday 2/13 - DE lower

low bar squat
285x2x7
285xAMRAP (5)

conventional deadlift (oly shoes)
315x2x3
315x1x7 no belt

+ accessories


friday 2/20 - DE lower

low bar squat 300x2x7, 300xAMRAP (3) (PR)
sumo deadlift 300x2x4, 300x1x4
+ accessories
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#889727 | Sat - Feb 21 2015 - 12:09:36
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Quote (___ @ Sat - Feb 14 2015 - 19:10:18)
Quote (___ @ Wed - Feb 11 2015 - 18:19:58)
Quote (___ @ Sat - Jan 31 2015 - 18:53:49)
Quote (___ @ Mon - Jan 26 2015 - 16:53:06)
saturday 1/24 - dynamic effort upper

comp grip pause bench 185x3x10
close grip pause bench 160xAMRAPx3 (7, 5, 5)
arm & back accessories


saturday 1/31 - dynamic effort upper

comp grip pause bench 195x3x8
close grip pause bench 170xAMRAPx3 (5, 3, 3)
arm & back accessories


saturday 2/7 - dynamic effort upper

comp grip pause bench 210x2x10
close grip pause bench 190xAMRAP (3)
arm & back accessories


saturday 2/14 - DE upper

comp grip pause bench 220x2x4, 185x2x4*
close grip pause bench 135x10
accessories mostly cut

*left bicep and forearm is not recovered, deloaded half of the sets from 90% to ~80%


saturday 2/21 - DE upper

comp grip pause bench 220x2x2, 220x1x6
close grip pause bench 205xAMRAPx2 (4, 3)
+ accessories

fucking tendinitis is like exclusive on saturdays
ordered some compression cuffs, hope it helps cause fuck this
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#889800 | Tue - Feb 24 2015 - 17:18:34
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Quote (___ @ Mon - Feb 16 2015 - 18:51:27)
Quote (___ @ Wed - Feb 11 2015 - 18:21:35)
Quote (___ @ Mon - Feb 2 2015 - 20:44:00)
Quote (___ @ Mon - Jan 26 2015 - 16:54:15)
Quote (___ @ Mon - Jan 19 2015 - 21:05:58)
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


monday 1/26 - max effort lower

low bar pause squat
worked up to 300x1 (20 lb PR)
dropped to 80% 240x3x5
front squat 175x5x4
accessories


monday 2/2 - ME lower

3" block pull
455x1
365x3x4

front squat 190x3x8

+accessories


monday 2/9 - ME lower

low bar pause squat
240xAMRAPx3 (6, 4, 3)

front squat 200x3x10

+accessories


monday 2/16 - ME lower

deficit deadlift
340xAMRAPx3 (6, 2*, 3)

front squat
200x5x2
200x4x4
200x3x2

+minimal accessories

*2.5lb plate snapped right off the bar on the 2nd rep (the kind with plastic coating)... just basically shattered
anyway it kind of messed up my set... pretty sure i would have gotten 4 (just like my pause squat amraps last week)
rip, those plates are always so hard to find too


monday 2/23 - ME lower

low bar pause squat
255xAMRAPx3 (5, 3, 3)

front squat 200x3x8

+ acc
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#889828 | Wed - Feb 25 2015 - 17:59:37
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Quote (___ @ Wed - Feb 18 2015 - 18:05:52)
Quote (___ @ Wed - Feb 11 2015 - 18:22:30)
Quote (___ @ Wed - Feb 4 2015 - 19:11:41)
Quote (___ @ Wed - Jan 28 2015 - 20:09:31)
Quote (___ @ Wed - Jan 21 2015 - 17:12:28)
wednesday 1/21 - max effort upper

close grip pause bench
worked up to 240x1 (15 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 195xAMRAP (4)
various accessories


wednesday 1/28 - max effort upper

floor press
worked up to 240x1 (10 lb PR)
dropped to 80% 190x5x3
comp grip pause bench 210xAMRAP (4)
arm & back accessories


wednesday 2/4 - ME upper

close grip pause bench
180x4x6
180x3x6
190xAMRAP (3)

+ accessories


wednesday 2/11 - ME upper

close grip pause bench
190x4x5
190x3x7

comp grip pause bench 210xAMRAP (1)

+ accessories


wednesday 2/18 - ME upper

close grip pause bench
205x4x1
205x3x3
205x2x6

comp grip pause bench 210xAMRAPx2 (1, 1)

+ minimal accessories


wednesday 2/25 - ME upper

close grip pause bench
215x2x8
215x1x4

comp grip pause bench 220xAMRAP (2)

+ accessories
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#889855 | Fri - Feb 27 2015 - 17:25:50
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Points: 1,959.57
Quote (___ @ Fri - Feb 20 2015 - 18:59:56)
Quote (___ @ Fri - Feb 13 2015 - 17:57:06)
Quote (___ @ Fri - Feb 6 2015 - 19:18:12)
Quote (___ @ Sat - Jan 31 2015 - 18:53:07)
Quote (___ @ Fri - Jan 23 2015 - 17:59:49)
friday 1/23 - dynamic effort lower

low bar squat 235x2x9, 235xAMRAP (10) (PR)
sumo deadlift 265x1x8
accessories


friday 1/30 - dynamic effort lower

low bar squat 250x2x7, 250xAMRAP (8)
sumo deadlift 280x1x8
accessories


friday 2/6 - DE lower

low bar squat 270x2x7, 270xAMRAP (6) (PR)
sumo deadlift 280x1x8
accessories


friday 2/13 - DE lower

low bar squat
285x2x7
285xAMRAP (5)

conventional deadlift (oly shoes)
315x2x3
315x1x7 no belt

+ accessories


friday 2/20 - DE lower

low bar squat 300x2x7, 300xAMRAP (3) (PR)
sumo deadlift 300x2x4, 300x1x4
+ accessories


friday 2/27 - DE lower

low bar squat 300x2x5, 300xAMRAP (1)
sumo deadlift 280x1x12
+ accessories
        Top  
#889862 | Sat - Feb 28 2015 - 17:40:06
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Points: 1,959.57
Quote (___ @ Sat - Feb 21 2015 - 12:09:36)
Quote (___ @ Sat - Feb 14 2015 - 19:10:18)
Quote (___ @ Wed - Feb 11 2015 - 18:19:58)
Quote (___ @ Sat - Jan 31 2015 - 18:53:49)
Quote (___ @ Mon - Jan 26 2015 - 16:53:06)
saturday 1/24 - dynamic effort upper

comp grip pause bench 185x3x10
close grip pause bench 160xAMRAPx3 (7, 5, 5)
arm & back accessories


saturday 1/31 - dynamic effort upper

comp grip pause bench 195x3x8
close grip pause bench 170xAMRAPx3 (5, 3, 3)
arm & back accessories


saturday 2/7 - dynamic effort upper

comp grip pause bench 210x2x10
close grip pause bench 190xAMRAP (3)
arm & back accessories


saturday 2/14 - DE upper

comp grip pause bench 220x2x4, 185x2x4*
close grip pause bench 135x10
accessories mostly cut

*left bicep and forearm is not recovered, deloaded half of the sets from 90% to ~80%


saturday 2/21 - DE upper

comp grip pause bench 220x2x2, 220x1x6
close grip pause bench 205xAMRAPx2 (4, 3)
+ accessories

fucking tendinitis is like exclusive on saturdays
ordered some compression cuffs, hope it helps cause fuck this


saturday 2/28 - DE upper

comp grip pause bench 235x2x2 (PR), 235x1x4
close grip pause bench 205xAMRAPx3 (3, 2, 2)
+ accessories
        Top  
#889878 | Mon - Mar 2 2015 - 18:08:37
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monday 3/2 - squat peaking (3 weeks to meet)

low bar squat
135x3
185x2
225x1
+belt
275x1
315x1
335x1 (20 lb PR)
340x0

front squat
165x5x6

hamstring curls 95x12x4
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#889918 | Wed - Mar 4 2015 - 17:10:03
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wednesday 3/4 - bench peaking

comp grip pause bench
95x5
135x3
185x1
+belt
205x1
225x1 (planned opener)

close grip pause bench
185xAMRAPx2 (8, 5)

tricep pressdown #11x18,16,15,15
rope pulldown (abs) #13x25x4
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#889953 | Fri - Mar 6 2015 - 18:12:54
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friday 3/6 - DE lower

squat 275x2x8

+ some sumos
+ accessories

entire session felt like complete doo-doo
like i needed to shit, but couldnt
belt fit awkward and pinched my skin
2 annoying as fuck asian kids deadlifting like 1 ft away from the rack where i was squatting
whatever, 2 more weeks
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#889967 | Sat - Mar 7 2015 - 15:13:50
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saturday 3/7 - DE upper

pause bench 205x2x6
close grip tng 185xAMRAPx3 (10, 6, 5)

+ tri, back, bi accessorinos
2 weeks out, bro
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#889995 | Mon - Mar 9 2015 - 18:22:53
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monday 3/9 - deadlift peaking (final training week before meet)

block pull from below knee
135x5
225x3
315x1
365x1
405x1x2*

conventional DL
325x2x6

pause DL
225x2x6

front squat
155x5x6

*did a 2nd set because the bar slipped out of my hand on the first pull. wasnt using chalk at first for wahtever stupid reason.
405 was going to be my planned opener but i think i will reconsider to slightly lighter.
tl;dr my deadlift has gone fucking nowhere on conjugate
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#890012 | Wed - Mar 11 2015 - 17:15:52
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Quote (___ @ Wed - Mar 4 2015 - 17:10:03)
wednesday 3/4 - bench peaking

comp grip pause bench
95x5
135x3
185x1
+belt
205x1
225x1 (planned opener)

close grip pause bench
185xAMRAPx2 (8, 5)

tricep pressdown #11x18,16,15,15
rope pulldown (abs) #13x25x4


wednesday 3/11 - bench peaking (final training week before meet)

comp grip pause bench
95x3
135x3
185x1
205x1
+belt
225x1
240x1 (planned 2nd attempt)

close grip tng
185xAMRAPx2 (10, 8)

tricep pressdown #12x15x2
single arm cable curl #6x12x2
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#890040 | Fri - Mar 13 2015 - 16:58:31
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Quote (___ @ Fri - Mar 6 2015 - 18:12:54)
friday 3/6 - DE lower

squat 275x2x8

+ some sumos
+ accessories

entire session felt like complete doo-doo
like i needed to shit, but couldnt
belt fit awkward and pinched my skin
2 annoying as fuck asian kids deadlifting like 1 ft away from the rack where i was squatting
whatever, 2 more weeks


friday 3/13 - DE lower

squat 285x2x6
conventional DL 265x1x12

SLDL 185x5x5

lower body peaking DONE
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#890049 | Sat - Mar 14 2015 - 15:58:46
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Quote (___ @ Sat - Mar 7 2015 - 15:13:50)
saturday 3/7 - DE upper

pause bench 205x2x6
close grip tng 185xAMRAPx3 (10, 6, 5)

+ tri, back, bi accessorinos
2 weeks out, bro


saturday 3/14 - DE upper

pause bench 215x2x6
close grip tng 170xAMRAPx3 (13, 9, 6)

ab rope pulldown #14x25x3
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#890050 | Sat - Mar 14 2015 - 17:16:46
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those were the 8 toughest training weeks since ive been lifting
deload next week and my first meet is a week from today!
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#890055 | Sun - Mar 15 2015 - 09:41:19
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note to self on attempt selection (kg)
first and second attempts are more or less in stone, thirds will depend how i feel

squat
135 / 150 / 155 or 157.5

bench
100 / 110 / 112.5 or 115

deadlift
175 / 190 / 200 or 202.5
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#890109 | Wed - Mar 18 2015 - 12:18:28
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Quote (___ @ Sat - Mar 14 2015 - 17:16:46)
those were the 8 toughest training weeks since ive been lifting
deload next week and my first meet is a week from today!


what meet are you doing / what lifts will you attempt? interested in how this works and more importantly, your results
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#890137 | Sat - Mar 21 2015 - 05:53:06
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Quote (blackjack21 @ Wed - Mar 18 2015 - 12:18:28)
Quote (___ @ Sat - Mar 14 2015 - 17:16:46)
those were the 8 toughest training weeks since ive been lifting
deload next week and my first meet is a week from today!


what meet are you doing / what lifts will you attempt? interested in how this works and more importantly, your results


http://www.usbf.net/strengthsports.htm

i will try to video
and you are welcome to stop by, its in rosedale
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#890158 | Mon - Mar 23 2015 - 16:39:12
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meet report:

squat
135kg - good lift
150kg - good lift
155kg / 342lbs - no lift - one of the side spotters took it while i was still grinding and the head judge noticed and gave me a 4th attempt. tried it again but was just way too taxed by that point.

bench
100kg - good lift
110kg - good lift
115kg / 253lbs - good lift, 8 lb PR

deadlift
175kg - good lift
190kg - good lift
200kg / 441lbs - good lift, 6 lb PR

total - 8/9 - 465kg / 1,023lbs @ 82.1kg / 181 lbs bodyweight

such an awesome experience, cant wait to compete again

post meet report:
like i got hit by a truck
soreness like the days after the first time i ever lifted but about twice as intense
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#890159 | Mon - Mar 23 2015 - 16:42:45
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training this week will be a walking deload
all light, all beltless, all auto regulated, all fun
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#890160 | Mon - Mar 23 2015 - 16:44:39
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monday

high bar squatted up to 225 for a few sets
mostly paused the first 1 or 2 reps
did 4-5 sets of no more than 5 reps

sumo deadlifted up to 275 for a few sets
did a handful of sets of no more than 3 reps

and waddled out...
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#890173 | Tue - Mar 24 2015 - 14:12:59
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Quote (___ @ Mon - Mar 23 2015 - 16:39:12)
meet report:

squat
135kg - good lift
150kg - good lift
155kg / 342lbs - no lift - one of the side spotters took it while i was still grinding and the head judge noticed and gave me a 4th attempt. tried it again but was just way too taxed by that point.

bench
100kg - good lift
110kg - good lift
115kg / 253lbs - good lift, 8 lb PR

deadlift
175kg - good lift
190kg - good lift
200kg / 441lbs - good lift, 6 lb PR

total - 8/9 - 465kg / 1,023lbs @ 82.1kg / 181 lbs bodyweight

such an awesome experience, cant wait to compete again

post meet report:
like i got hit by a truck
soreness like the days after the first time i ever lifted but about twice as intense


super gz m8, thats incredible
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#890175 | Tue - Mar 24 2015 - 16:44:08
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tuesday

benched up to 185 for a few sets of 5
also did a bit of close grip stuff

OHP'd back and forth between 95 and 115 for a few sets of 5
also did a set of 135 for 1 rep strict and 1 rep push press

and that was that
still sore as all hell, and strangely feel a bicep pump of all places from todays session
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#890210 | Thu - Mar 26 2015 - 16:42:17
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wednesday

rested
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#890211 | Thu - Mar 26 2015 - 16:45:07
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thursday

deadlifted up to 365
tried 405 sumo but couldnt lock out
did a few sets each of 365, 315, 275, 225 pause deadlifts, like 3x3 with each weight

front squatted 135 for 5x5, long pause on every last rep
finished with 135x10

nothing special, just having some fun
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#890311 | Fri - Apr 3 2015 - 17:10:16
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weekly training highlights - worked up to technical 10 rep maxes

have also been shitty sick all week which really puts a damper on training

high bar squat
225x10
225x8x3

pause bench
175x10
175x6x3

sumo deadlift
335x5
335x3x3

strict ohp
105x10
105x8x2

touch & go bench
175x10x2
175x9
175x8

and various secondary movements and accessories
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#890397 | Fri - Apr 10 2015 - 19:40:09
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weekly training highlights - worked up to technical 8 rep maxes

high bar squat
245x8
245x6x3

pause bench
185x8
185x6x2
185x5
185x4

sumo deadlift
365x3
365x1x5

strict ohp
115x8
115x6x2

touch & go bench
185x8x2
185x7
185x6
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#890483 | Fri - Apr 17 2015 - 17:08:40
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my new training log
http://weightxreps.net/journal/gary

working on transposing old stuff
really great site, really easy to use
you just type
CODE
#exercise name
weight x reps x sets

and thats it

highly recommend
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#890606 | Thu - Apr 23 2015 - 17:02:08
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pulled a big sumo PR today
http://weightxreps.net/journal/gary/2015-04-23
405x1
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#890665 | Mon - Apr 27 2015 - 17:43:57
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training in a caloric deficit is bullshit
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