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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

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    Saturday 24th March

    A Deadlift

    5 x 160kg
    3 x 170
    2 x 180
    2 x 190
    2 x 200
    2 x 190

    B Paused DL
    3 x 4 x 165kg

    C Deficit DL
    3 x 3 x 160kg strapped
     
    dejavued, macdiver and Merk like this.
  2. gazareth

    gazareth Senior Member

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    Was on holiday last week. Did around 30 miles of hiking, ate lots, drank lots, didn't lift any weights.

    My lifting belt was hella tight last night, haha (I have a fixed lever belt which requires a screw driver to adjust, so it's very "honest" with me if I've gained/lost weight).

    Tuesday 3rd April

    A SSB squat

    5 x 136kg
    5 x 141
    5 x 146
    5 x 151
    5 x 141

    Brutal bar. Today my entire upper body feels like I played a contact sport. My lower body is just plain ol' DOMS.

    B SSB box squat (16" box)
    3 x 10 x 120kg
    Was supposed to be to parallel but I'm glad I didn't, this was excruciating enough.

    C SSB good morning
    3 x 12 x 77.5kg
    Way nicer than with a straight bar.

    D1 Hanging leg raise
    4 x 10

    D2 Leg curl
    5 x 15

    D3 Leg extension
    5 x 15
     
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  3. gazareth

    gazareth Senior Member

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    Thursday 5th April

    A Bench press

    5 x 80kg
    5 x 85
    5 x 90
    5 x 95
    5 x 95
    5 x 97.5

    B Close grip bench press
    3 x 6 x 77.5kg

    C Larsen press
    3 x 10 x 70kg

    D1 Lat pulldown
    5 x 12

    D2 Push-ups
    5 x 20

    E Hammer curls
    5 x 20 x 9kg DBs
     
  4. gazareth

    gazareth Senior Member

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    Saturday 7th April

    A Block pull

    5 x 160kg beltless
    Belt on
    5 x 170
    5 x 175
    5 x 180
    5 x 185
    Felt great.
    Did first rep of each set with a hook grip and then switched to mixed grip, except last set where I did two reps with a hook grip.

    B Deficit DL
    3 x 4 x 160kg with straps
    Felt like garbage today.

    C RDL
    3 x 8 x 130kg with straps

    Then spent 30 mins setting up the gym for a CrossFit competition the next day, and a lot of Saturday judging/setting up/putting kit away. Dat GPP.
     
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  5. gazareth

    gazareth Senior Member

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    Monday 9th April

    A Back squat (low bar)

    5 x 135kg
    3 x 145
    2 x 155
    2 x 165
    2 x 170
    2 x 160

    Switched to squatting in flats as I was having some minor knee issues. I was surprised at how good these felt as I expecting to have all sorts of issues without the heel raise. Looks like I'm going in flats from here on.

    B High bar pause squat
    3 x 4 x 135kg
    Gross

    C High bar box squat (16")
    3 x 12 x 95kg
    Gross

    D1 Split squat
    3 x 10/10 x 10kg DBs
    Light

    D2 Plank
    3 x 30 secs

    --

    Let's see how my elbows hold out after doing 6 sets and 16 reps of low bar. Rack position felt great at the time, upper arms certainly feel like I've done lots of low bar this morning. Bench day on Thursday will be a key test.
     
  6. gazareth

    gazareth Senior Member

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    Thursday 12th April

    A 1-board press

    5 x 80kg
    3 x 85
    3 x 90
    3 x 95
    3 x 100
    3 x 105
    Felt strong, looks wonky AF. Coach told me off.

    B Paused bench press
    3 x 4 x 80kg

    C Close grip bench press
    3 x 8 x 77.5kg

    D Chin-ups
    8, 8, 7, 6, 5 @ bodyweight
    Getting stronger on these again, woohoo! I can't remember my lifetime best bodyweight chin-ups for reps but it's something like 11 or 12.

    Didn't have time for my bis/tris/abs so I'll do that on Saturday after didlifts.
     
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  7. gazareth

    gazareth Senior Member

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    Saturday 14th April

    A Deadlift

    5 x 160kg - touch & go
    3 x 170 - touch & go
    2 x 175
    2 x 185
    2 x 190
    2 x 192.5

    All reps hook grip. Felt strong, everything looks fast, but my coach wasn't happy with my upper back tightness. I need to work on getting my lats set before I start the pull.

    B Pause deadlift
    3 x 5 x 160kg with straps

    C BB row
    1 x 10 x 70kg
    2 x 10 x 80
    Done "cheaty" style, i.e. lots of legs!

    D Bumper pinch
    5 x 15 secs/side

    E 1-arm BB hold
    4 x 15 secs/side x 30kg

    F1 DB curls
    1 x 20 x 10kg DBs (fat grips)
    2 x 15 x 12.5kg DBs
    1 x 15 x 10kg DBs (fat grips)
    1 x 15 x 9kg DBs (fat grips)
    My gym has DBs from 2kg all the way up to 50kg but they all have fat grips so they are a pain in the arse for certain movements. There are hex DBs with normal grips but these only range from 12.5kg up to 25kg (I think) and I'm not quite strong enough to rep those for 15+ over several sets.

    F2 Tricep extension
    5 x 20 x 15kg
     
  8. macdiver

    macdiver Well-Known Member

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    Nice deadlifts. 192.5 kg is like 425 pounds.
     
  9. gazareth

    gazareth Senior Member

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    Thanks man. 500lbs (227.5kg) has been a goal of mine for a long time. I've got close a couple of times in the past and then fallen into long periods of not trainng so I've never quite got there. Soon...

    --

    Tuesday 17th April

    A Squat

    High bar
    5 x 135kg
    3 x 145
    3 x 157.5
    3 x 162.5
    Low bar
    3 x 170
    3 x 175

    B High bar tempo squat (3-1-3)
    4 x 4 x 135kg

    C Good Morning
    3 x 12 x 75kg

    D1 Hanging leg raise
    3 x 10

    D2 Leg curl/ext
    3 x 15/15

    --

    Thursday 19th April

    A 1-board press

    5 x 80kg
    3 x 85
    3 x 90
    3 x 95
    2 x 3 x 100

    B Paused Larsen press
    3 x 5 x 80kg

    C Close grip BP
    2 x 8 x 80kg

    D1 Lat pulldown
    3 x 12

    D2 Push-ups
    3 x 20

    E Hammer curls
    3 x 20
     
  10. dejavued

    dejavued Senior Member

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    no doubt you will pull that 227.5 before long!!!
     
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  11. gazareth

    gazareth Senior Member

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    Saturday 21st April

    A Block pulls

    All reps hook grip
    5 x 160kg (2 reps hook, 3 mixed)
    3 x 170
    3 x 180
    3 x 190
    3 x 200
    3 x 180 - straps

    B Deficit DL
    3 x 4 x 150kg - straps

    C RDL
    3 x 10 x 120kg - straps
     
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  12. gazareth

    gazareth Senior Member

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    Tuesday 23rd April

    A SSB squat

    5 x 116kg
    3 x 126
    4 x 136
    4 x 141
    4 x 146
    4 x 151

    B SSB pause squad
    4 x 3 x 126kg

    C SSB box squat (16")
    3 x 10 x 76kg

    D1 DB split squat
    3 x 10/10 x 12.5kg DBs

    D2 Plank
    3 x 30 secs
     
  13. gazareth

    gazareth Senior Member

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    Thursday 26th April

    A Bench press

    5 x 80kg
    3 x 85
    2 x 95
    2 x 100
    2 x 105
    2 x 107.5
    That's equal to my lifetime 2-rep PB, had room in the tank too.

    B Close-grip Larsen press
    3 x 6 x 77.5kg

    C 1-board press
    3 x 10 x 70kg

    D Chin-ups
    4 x 8

    E1 DB curls
    3 x 15 x 9kg DBs

    E2 Tricep extension
    3 x 20 x 17.5kg
     
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  14. gazareth

    gazareth Senior Member

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    Friday 27th April

    A Deadlift

    5 x 160kg
    3 x 170
    2 x 187.5
    2 x 195
    2 x 205 (conventional PB)
    2 x 200

    B Paused DL
    3 x 4 x 165kg with straps

    C Row
    10 x 75kg, 77.5, 77.5
     
  15. gazareth

    gazareth Senior Member

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    Tuesday 30th April

    A Back squat

    All high bar today
    5 x 135kg
    3 x 145
    3 x 155
    3 x 160
    3 x 165
    3 x 167.5 - equal to my high bar 3RM, wish I'd gone for 170
    The weight felt relatively heavy today, but it actually moved quite well. The 155 & 160 sets in particular look really snappy on video.

    B Tempo squat (3-1-3)
    3 x 4 x 135kg

    C Good morning
    3 x 12 x 85kg

    D1 DB step-ups
    3 x 10 x 12.5kg DBs

    D2 Hanging leg raise
    4 x 12

    E1 Leg curl/E2 Leg ext
    4 x 15
     
  16. macdiver

    macdiver Well-Known Member

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    Nice 3RM max. You'll get 170 next time.
     
  17. gazareth

    gazareth Senior Member

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    Thursday 3rd May

    A Bench press

    5 x 77.5kg
    3 x 82.5
    2 x 87.5
    2 x 95
    2 x 2 x 100

    B Paused Larsen press
    3 x 4 x 77.5kg

    C Close grip bench press
    3 x 8 x 70kg

    D1 Lat pulldown
    4 x 12

    D2 Push-ups
    4 x 20

    E1 Hammer curls
    3 x 20

    E2 Front plank
    3 x 30 secs


    Friday 4th May

    A Block pulls

    Used straps today to let my thumb tears heal up
    5 x 160kg
    3 x 170
    3 x 180
    3 x 190
    3 x 195
    3 x 190

    B Deficit DL
    3 x 4 x 165kg

    C RDL
    3 x 10 x 120kg

    D DB pinch
    5 x 15 secs/hand

    E 1-hand BB hold
    4 x 15 secs/hand

    F Side plank
    3 x 25 secs/side


    Monday 7th May

    A Back squat

    High bar
    5 x 135kg
    3 x 145
    3 x 157.5
    3 x 162.5
    Low bar
    2 x 3 x 160

    B Pause squat (high bar)
    2 x 4 x 140kg

    C1 Split squat
    3 x 10/10 x 15kg DBs

    C2 Front plank
    3 x 30 secs
     
  18. gazareth

    gazareth Senior Member

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    Thursday 10th May

    A Bench press

    5 x 80kg
    3 x 85
    2 x 95
    2 x 100
    2 x 105
    2 x 100

    B 1-board press
    3 x 3 x 90kg

    C Larsen press
    3 x 12 x 70kg

    D1 Chin-ups
    8, 8, 8, 5 x BWT

    D2 Tricep extensions
    4 x 20

    E DB curls
    3 x 15
     
  19. gazareth

    gazareth Senior Member

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    Friday 11th May

    A Deadlift

    5 x 160kg
    3 x 170
    2 x 187.5
    2 x 197.5
    2 x 207.5 (PB)
    2 x 195

    B Pause deadlift
    3 x 4 x 165kg

    C Row
    3 x 10 x 70kg


    --

    Deload week!

    Monday 14th May

    A Back squat

    5 x 115kg (high bar, beltless, sleeveless)
    3 x 5 x 130kg (high bar, beltless, sleeveless)
    2 x 5 x 130kg (low bar, belt on, sleeveless)

    B Good Morning
    3 x 12 x 105kg (belt on for sets 2 & 3)

    C1 Step-ups
    4 x 10/10

    C2 Hanging leg raise
    4 x 12

    D Leg curl/leg ext
    5 x 15


    Thursday 17th May

    A Bench press

    5 x 70kg
    5 x 5 x75kg

    B Close grip bench press
    3 x 6 x 65kg

    C1 Lat pulldown
    5 x 12

    C2 Push-ups
    5 x 20

    D Hammer curls
    3 x 20
     
  20. macdiver

    macdiver Well-Known Member

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    In round numbers that is 460 pounds. Holy F dude.

    :bow:
     

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