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1
Posted on 6/28/19 at 2:05 pm to Dixie Normus
FitNotes Workout - Friday 28th June 2019
I have decided to stick with gslp for the time being, I can always move a lift to reverse pyramid training on an advanced reset in the future anyway.
Current goal is to get stronger, and maybe bigger after the summer too. Still trying to figure out plugins, but for now I'm going to allow viking conditioning to be my 'assistance'.
Once I've been through 100 I can go back through trying to beat previous scores.
Couldnt get bar up in the bench, last reps were real grinders, so now its time for my first reset.
Squats heavy but ok. Knees definitely twisting in at bottom of the lift.
Viking workout 1 - did 10 down with 10kg. Swings easy. Burpees hard. Took 7 mins ish.
** Flat Barbell Bench Press **
- 72.5 kgs x 4 reps [PR]
- 72.5 kgs x 4 reps
- 72.5 kgs x 3 reps
** Barbell Squat **
- 97.5 kgs x 5 reps
- 97.5 kgs x 5 reps
- 97.5 kgs x 7 reps [PR]
I have decided to stick with gslp for the time being, I can always move a lift to reverse pyramid training on an advanced reset in the future anyway.
Current goal is to get stronger, and maybe bigger after the summer too. Still trying to figure out plugins, but for now I'm going to allow viking conditioning to be my 'assistance'.
Once I've been through 100 I can go back through trying to beat previous scores.
Couldnt get bar up in the bench, last reps were real grinders, so now its time for my first reset.
Squats heavy but ok. Knees definitely twisting in at bottom of the lift.
Viking workout 1 - did 10 down with 10kg. Swings easy. Burpees hard. Took 7 mins ish.
** Flat Barbell Bench Press **
- 72.5 kgs x 4 reps [PR]
- 72.5 kgs x 4 reps
- 72.5 kgs x 3 reps
** Barbell Squat **
- 97.5 kgs x 5 reps
- 97.5 kgs x 5 reps
- 97.5 kgs x 7 reps [PR]
Posted on 6/28/19 at 10:24 pm to numptythrubbers
Things have been decent lately. Hopefully that does not mean the other shoe will drop. Heavy day.
Squats, 355x5. Tied a rep pr.
Deads, 500x2.
Bench has sucked lately, so EMOM singles with 235. 8 times.
Core circuit with single arm farmers and weighted ab wheel, plus banded chest flys to try to get bench in gear.
Finished with pool intervals for cardio. 111 degrees today, so the pool was nice.
Squats, 355x5. Tied a rep pr.
Deads, 500x2.
Bench has sucked lately, so EMOM singles with 235. 8 times.
Core circuit with single arm farmers and weighted ab wheel, plus banded chest flys to try to get bench in gear.
Finished with pool intervals for cardio. 111 degrees today, so the pool was nice.
Posted on 6/28/19 at 10:33 pm to Rep520
I’m going to the pool tomorrow. I don’t want to do nothing, but I also want to give my body a break. So, laps in the pool seem perfect.
Posted on 6/28/19 at 10:58 pm to DeafJam73
quote:
I’m going to the pool tomorrow. I don’t want to do nothing, but I also want to give my body a break. So, laps in the pool seem perfect.
I like it for low impact cardio. I do a lot of stuff that loads my spine and joints, so when it's warm (a lot in Tucson) the pool is nice for cardio without any more wear and tear.
It's a good option, IMO, for people who like to lift heavy as a change of pace and some work on odd muscle groups.
Posted on 6/29/19 at 2:35 am to JamesLang
Ez bar reverse-close-wide curls each 3x12 65lb
Dumbbell curl 3x12 35lb ea
Hammer dumbbell curl 3x12 40lb ea
Overhead cable curl 5x12 50lb ea
Pulldowns reverse-close-wide grip each 3x12 120lb
V-bar pushdown 3x12 120lb
V-rope pushdown 3x12 120lb
French press 5x10 95lb
Ab crunch machine 4x30 120lb
Dumbbell curl 3x12 35lb ea
Hammer dumbbell curl 3x12 40lb ea
Overhead cable curl 5x12 50lb ea
Pulldowns reverse-close-wide grip each 3x12 120lb
V-bar pushdown 3x12 120lb
V-rope pushdown 3x12 120lb
French press 5x10 95lb
Ab crunch machine 4x30 120lb
This post was edited on 6/29/19 at 2:47 am
Posted on 6/29/19 at 9:45 am to lurkr
Swimming laps in the pool kicked my arse. Then I went in the steam room for the first time. That was interesting
Posted on 6/29/19 at 1:09 pm to DeafJam73
GSLP
OH press (lbs)
102.5 x 5
102.5 x 5
102.5 x 7
Face pull
20 lb band x 12
20 lb band x 12
Incline bench
117.5 x 8
117.5 x 8
117.5 x 10
BB bicep curl
45 x 10
45 x 10
Standing BB calf raise
135 x 12
135 x 12
BB back squat
165 x 5
165 x 5
165 x 8
Close with ab roller
OH press (lbs)
102.5 x 5
102.5 x 5
102.5 x 7
Face pull
20 lb band x 12
20 lb band x 12
Incline bench
117.5 x 8
117.5 x 8
117.5 x 10
BB bicep curl
45 x 10
45 x 10
Standing BB calf raise
135 x 12
135 x 12
BB back squat
165 x 5
165 x 5
165 x 8
Close with ab roller
Posted on 6/29/19 at 4:05 pm to Bonkers119
Nice man. I have similar accessories on my GZCL. On bench and OHP day my accessories are incline bar bench, lateral raises and dips. On squat and deadlift day I added hamstring curls, hammer curls, and calf raises.
Posted on 6/30/19 at 2:15 pm to SickGainzLP
FitNotes Workout - Sunday 30th June 2019
Reset press to 40kg but still only managed 6 in amrap. Not great really, maybe fatigued from work this week.
Still no idea on what template to use. Unclear on my goals so unclear on programming.
** Overhead Press **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 6 reps [PR]
** Deadlift **
- 105.0 kgs x 8 reps [PR]
Reset press to 40kg but still only managed 6 in amrap. Not great really, maybe fatigued from work this week.
Still no idea on what template to use. Unclear on my goals so unclear on programming.
** Overhead Press **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 6 reps [PR]
** Deadlift **
- 105.0 kgs x 8 reps [PR]
This post was edited on 6/30/19 at 2:41 pm
Posted on 6/30/19 at 3:26 pm to JamesLang
My GZCLP numbers today:
Deadlift 300 5x2 with an AMRAP for 6 reps on the sixth set.
OHP 115 3x10
Bent over row 135 3x15
Plus an assortment of accessories.
Deadlift 300 5x2 with an AMRAP for 6 reps on the sixth set.
OHP 115 3x10
Bent over row 135 3x15
Plus an assortment of accessories.
Posted on 7/1/19 at 8:12 am to SickGainzLP
Yesterday:
Flat Bench: 2x5 @ 245, 1x10@250
Speed bench: 2x3 @ 200
Floor press: 2x8 @ 185
DB shoulder press: 2x8@70
Dead hangs: 3x45s
Wide grip rows: 2x12 @ 130
Olympic Ring chins: 2x8
OHP: 2x8 @ 115
Hammer curls: 2x12 @ 30
Today:
Squat: 2x5 @ 270, 1x10 @ 275
Speed squat: 2x3 @ 230
Pause squat: 2x10 @ 185
Deficit DL: 2x12 @ 225
Flat Bench: 2x5 @ 245, 1x10@250
Speed bench: 2x3 @ 200
Floor press: 2x8 @ 185
DB shoulder press: 2x8@70
Dead hangs: 3x45s
Wide grip rows: 2x12 @ 130
Olympic Ring chins: 2x8
OHP: 2x8 @ 115
Hammer curls: 2x12 @ 30
Today:
Squat: 2x5 @ 270, 1x10 @ 275
Speed squat: 2x3 @ 230
Pause squat: 2x10 @ 185
Deficit DL: 2x12 @ 225
Posted on 7/1/19 at 11:34 am to Dixie Normus
Power Cleans 175 3x3
Squats 300 2x5; AMRAPx1 (12)
Front Squats 205 3x5
Push Press 175 2x5; AMRAPx1 (8)
Barbell Rows 185 2x12
Incline Bench 145 2x12
Curls 2x12
Reverse Hypers 3x10
10 BW squats, 10 KB swings, 10 pushups AMRAP 10 mins
Went sit in the sauna for about 15 mind afterwards. Feels good man.
Squats 300 2x5; AMRAPx1 (12)
Front Squats 205 3x5
Push Press 175 2x5; AMRAPx1 (8)
Barbell Rows 185 2x12
Incline Bench 145 2x12
Curls 2x12
Reverse Hypers 3x10
10 BW squats, 10 KB swings, 10 pushups AMRAP 10 mins
Went sit in the sauna for about 15 mind afterwards. Feels good man.
Posted on 7/3/19 at 12:31 am to JamesLang
Leg extensions 70lb 3x15
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 4x15
Calf raise on leg press 180lb 1x15 270lb 4x15
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 4x15
Calf raise on leg press 180lb 1x15 270lb 4x15
Posted on 7/3/19 at 5:12 am to lurkr
Flat Bench 145 2x5, 1x10 (AMRAP)
Yates Row 130 2x8
Chest Dips BW 3x6
Chin ups 2.5 2x6 (first weighted)
Back Squat 170 2x5, 1x6 (AMRAP)
Frequency method push ups and ladder method chin ups 5-6 days/week.
Yates Row 130 2x8
Chest Dips BW 3x6
Chin ups 2.5 2x6 (first weighted)
Back Squat 170 2x5, 1x6 (AMRAP)
Frequency method push ups and ladder method chin ups 5-6 days/week.
Posted on 7/3/19 at 7:51 am to Niner
DL: 2x5 @ 295, 1x9 @ 300
Flat Bench: 1 @ 285, 3x8 @ 195
Pause bench (3s): 2x1 @ 250
Close grip bench: 3x5 @ 185
Chin ups: 1x12, 1x10
EZ bar spider curls: 2x10 @ 65
DB Rear delt flyes: 2x20 @ 15
Standing calf raises: 2x15 @ 135
Flat Bench: 1 @ 285, 3x8 @ 195
Pause bench (3s): 2x1 @ 250
Close grip bench: 3x5 @ 185
Chin ups: 1x12, 1x10
EZ bar spider curls: 2x10 @ 65
DB Rear delt flyes: 2x20 @ 15
Standing calf raises: 2x15 @ 135
Posted on 7/3/19 at 9:22 pm to Dixie Normus
Only 3 days this week.
Supersets of farmers walk with 260 per hand and 225x5 on bench. 4 supersets.
Overhead pin press (eye height pins) 2x5.
Barbell hack squats x5 supersetted with 200 LB sandbag over shoulder x2. 2 supersets.
Quick bicep/tricep work to finish.
Supersets of farmers walk with 260 per hand and 225x5 on bench. 4 supersets.
Overhead pin press (eye height pins) 2x5.
Barbell hack squats x5 supersetted with 200 LB sandbag over shoulder x2. 2 supersets.
Quick bicep/tricep work to finish.
Posted on 7/5/19 at 2:15 pm to Rep520
OH Press - 105lb 2x5; 1x6 (AMRAP)
Face Pull - 20lb Band 2x12
Incline Bench Press - 120lb 3x8
BB Bicep Curl - 50lb 2x10
Deadlift - 215lb 1x8 (AMRAP)
Face Pull - 20lb Band 2x12
Incline Bench Press - 120lb 3x8
BB Bicep Curl - 50lb 2x10
Deadlift - 215lb 1x8 (AMRAP)
Posted on 7/5/19 at 2:48 pm to Niner
Power Cleans 175 3x3
Squats 305 2x5; AMRAPx1 (9)
Front Squats 205 3x5
Barbell Rows 185 2x12
Push Press 180 2x5; AMRAPx1 (6)
Incline Bench 135 2x12
Curls 2x12
Reverse Hypers 3x10
I also did a quick 6 minute body weight conditioning circuit.
Prayers to all you poor souls with garage or outdoor gyms. It’s hotter than the devil’s taint.
Posted on 7/5/19 at 10:07 pm to DeafJam73
Heavy day. I'm rotating heavy dead/squat week to week. New 2 rep dead PR today.
520x2 on dead.
365x3 on squat. 425x5 BB hack squat x2 in superset with hip thrusts.
EMOM singles on bench. 240x7. Still not back to where I was before being sick.
Ab circuit of single arm farmers walks and weighted ab wheel. 2 rounds. Took a long time (almost 2 hours) for some reason. A humid 104 in my garage.
520x2 on dead.
365x3 on squat. 425x5 BB hack squat x2 in superset with hip thrusts.
EMOM singles on bench. 240x7. Still not back to where I was before being sick.
Ab circuit of single arm farmers walks and weighted ab wheel. 2 rounds. Took a long time (almost 2 hours) for some reason. A humid 104 in my garage.
This post was edited on 7/5/19 at 10:09 pm
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