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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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    Monday 12th November

    A Bench press

    5 x 8: 80kg, 85, 90, 90, 90

    B Larsen press
    4 x 8: 70, 75, 77.5, 77.5

    C Circuit
    5 circuits:
    12 cable flyes
    8 DB row/arm
    20 DB curls
    20 tricep extensions

    D Face pulls
    3 x 20


    Tuesday 13th November

    A Tempo SSB box squat

    4 x 5: 126kg, 136, 146, 136

    B1 DB lunge
    3 x 12/leg

    B2 GHRs
    3 x 10 assisted with red band
     
  2. gazareth

    gazareth Senior Member

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    Thursday 15th November

    A 1-board press

    5 x 10: 80kg, 85, 90, 90, 95

    B OH press
    6 x 50kg, 52.5, 52.5, 52.5

    C Chin-ups
    7 x 4 x BWT

    D1 Face pulls
    4 x 20

    D2 Cable tricep extensions
    4 x 12

    D3 Cable bicep curls
    4 x 12
     
  3. gazareth

    gazareth Senior Member

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    Was on vacation last week. Got in one upper body session in the hotel gym. Back to it last night, back under my coach's programming.

    Tuesday 27th November

    A Squats

    All high bar
    5 x 10 x 120kg
    3 x 6 x 120kg

    B Box squats
    High box
    3 x 12 x 120kg
     
  4. gazareth

    gazareth Senior Member

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    Wednesday 28th November

    A Paused deadlift

    3 x 6 x 150kg
    No belt. Went hook grip for 3 reps of first set, then switched to straps as my thumbs were having a bad day.


    B Bench press
    10 x 75kg, 80, 85, 85, 85


    C RDL
    3 x 10 x 115kg (straps, no belt)


    D Push-ups
    3 x AMRAP - 30, 28, 25 (I think)


    E1 DB tricep extension
    5 x 20 x 17.5kg

    E2 DB fly
    5 x 20 x 10kg DBs

    E3 Crunches
    4 x 20
     
  5. gazareth

    gazareth Senior Member

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    Friday 30th November

    A Close grip bench press

    3 x 12 x 75kg

    B SSB squat
    4 x 10 x 121kg

    C 1-board press
    3 x 8 x 80kg

    D SSB good morning
    3 x 8 x 111kg


    Saturday 1st December

    A Deadlift

    No belt
    1 x 8 x 145kg hook grip
    2 x 8 x 150kg hook grip
    2 x 8 x 155kg straps

    B DB bench press
    100 reps in as few sets as possible
    17.5kg DBs
    60, 41
    As compared to 49, 32, 19 last time.

    C BB row
    10 x 80kg, 90, 90

    D Bumper pinch
    4 x 15 secs/hand

    E 1-arm BB hold
    4 x 15 secs/hand
     
  6. gazareth

    gazareth Senior Member

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    Monday 3rd December

    A High bar squats

    1 x 8 x 132.5kg
    1 x 8 x 137.5kg
    3 x 8 x 140kg


    B Pause squats
    2 x 6 x 132.5kg low bar
    1 x 6 x 132.5kg high bar


    C Good morning
    2 x 10 x 110kg high bar
    1 x 10 x 110kg low bar


    D1 Goblet squat
    2 x 15 x 25kg
    2 x 15 x 20kg

    D2 Plank
    4 x 30 secs

    D3 Walking lunge
    4 x 10/leg x bodyweight

    --

    Deep in a volume hole!
     
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  7. gazareth

    gazareth Senior Member

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    Tuesday 4th December

    A Paused deadlift

    Belt & straps
    4 x 5 x 155kg


    B Bench press
    1 x 8 x 80kg
    4 x 8 x 90kg


    C Block pull
    3 x 8 x 140kg


    D1 Lat pulldown
    4 x 12

    D2 Side plank
    4 x 20 secs/side


    E Cable bis/tris
    5 x 12
     
  8. gazareth

    gazareth Senior Member

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    Thursday 6th December

    A 1-board close grip bench press

    3 x 12 x 77.5kg

    B SSB squat
    5 x 8 x 131kg

    C1 DB floor press
    3 x 15

    C2 SSB box squat
    3 x 10 x 111kg

    D Hanging leg raise
    3 x 10

    E Push-ups
    3 x AMRAP: 35, 30, 25 (I think)

    F DB row
    4 x 12


    Saturday 8th December

    A Block pull

    All beltless
    7 x 150kg hook
    7 x 160kg hook
    7 x 170kg hook
    7 x 160kg straps
    7 x 160kg straps

    B DB bench press
    100 reps in as few sets as possible
    20kg DBs
    40, 35, 25

    C Row
    4 x 8 x 100kg

    D DB pinch
    4 x 15 secs/hand

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

    --

    Weighed 100.4kg today.
     
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  9. gazareth

    gazareth Senior Member

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    Monday 10th December

    A High bar squat

    7 x 140kg
    7 x 145
    7 x 150
    7 x 155
    7 x 160
    4 x 5 x 132.5

    B Box squat
    3 x 10 x 120kg

    C1 DB lunge
    3 x 10

    C2 Plank
    3 x 45 secs

    C3 DB curl
    3 x 12
     
  10. gazareth

    gazareth Senior Member

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    Tuesday 11th December

    A RDL

    4 x 10 x 115kg (straps)


    B Paused bench press
    6 x 82.5kg
    6 x 87.5
    3 x 6 x 92.5


    C Block pull
    4 x 6 x 155kg (straps)


    D Push-ups
    3 x AMRAP: 40, 35, 30


    E1 DB tricep extension
    5 x 12

    E2 DB fly
    5 x 15

    E3 Ab wheel
    4 x 8

    --

    99.2kg bodyweight today.
     
  11. dejavued

    dejavued Senior Member

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    Nice meet!! !!
     
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  12. gazareth

    gazareth Senior Member

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    Thursday 13th December

    A Close grip 1-board press

    3 x 10 x 80kg


    B SSB squat
    6 x 6 x 146kg - FML


    C DB OHP
    100 reps in AFSAP
    12.5kg DBs
    35, 29, 21, 15


    D SSB Good Morning
    3 x 5 x 110kg


    E1 Deadbugs
    4 x 10

    E2 DB tricep extension
    4 x 20

    E3 DB hammer curl
    4 x 10

    --

    98.8kg today. Might get close to my competition scale weight by Christmas :rolleyes: It would be nice to start 2019 with only a few kg to drop to get back to the 93 class!
     
  13. gazareth

    gazareth Senior Member

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    Saturday 15th December

    A Paused deadlift

    Hook grip:
    5 x 155kg
    5 x 160
    5 x 165
    Straps:
    5 x 165
    5 x 170
    5 x 170


    B DB bench press
    100 reps in AFSAP
    20kg DBs
    45, 40, 15
    Gonna do this in 2 sets this week!


    C Row
    2 x 6 x 105kg
    2 x 6 x 110kg


    D1 Bumper pinch
    4 x 15 secs/hand

    D2 1-arm BB hold

    4 x 15 secs/hand
     
  14. gazareth

    gazareth Senior Member

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    Monday 18th December

    A Squat

    All high bar tonight
    6 x 142.5kg
    6 x 150
    6 x 155
    6 x 155
    6 x 150

    4 x 5 x 137.5kg paused
    3 x 8 x 137.5kg


    B1 Goblet squat
    2 x 12

    B2 Plank
    2 x 30 secs

    B3 DB lunge
    2 x 8 per leg
     
  15. gazareth

    gazareth Senior Member

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    Wednesday 19th December

    A Paused deadlift

    4 x 5 x 155kg (straps)


    B Paused close grip 1-board press
    5 x 85kg
    5 x 90
    5 x 95
    10 x 90


    C Block pull
    4 x 6 x 162.5kg


    D1 Lat pulldown
    4 x 8

    D2 Cable curl
    4 x 10

    D3 Cable tricep extension
    4 x 10

    D4 Side plank
    3 x 20 secs/side
     
  16. gazareth

    gazareth Senior Member

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    Had to miss two training sessions the week before Christmas due to a very heavy cold. Then because of reduced gym opening, I was only able to train three times during Christmas week itself. Should be back on schedule now.

    Thursday 27th December

    A Squat

    High bar
    5 x 150kg
    5 x 155
    5 x 160
    Low bar
    2 x 5 x 162.5

    B Box squat
    3 x 10 x 132.5kg

    C Good Morning
    3 x 8 x 100kg


    Friday 28th December

    A DL

    4 x 4 x 155kg (straps)

    B Paused 1-board press

    6 x 85kg
    6 x 90
    6 x 95
    12 x 90

    C1 DB tricep extension
    5 x 12

    C2 DB fly
    5 x 10

    C3 Ab wheel
    3 x 6 (knees)


    Saturday 29th December

    A DL

    Hook grip:
    5 x 162.5kg
    5 x 170
    5 x 170
    Straps:
    5 x 170
    5 x 175

    B Larsen press
    4 x 8 x 82.5kg

    C1 Row
    10 x 85kg
    10 x 90
    10 x 90
    10 x 90

    C2 Plate pinch
    4 x 15 secs/hand

    C3 1-arm BB hold
    4 x 15 secs/side


    Monday 31st December

    A Squat

    High bar
    5 x 155kg
    5 x 160
    5 x 167.5 (PB)
    Low bar
    5 x 170 (PB)
    5 x 172.5 (PB)

    B Pause squat
    High bar
    4 x 5 x 142.5kg

    C Tempo squat (3-1-3)
    High bar
    3 x 4 x 142.5kg

    --

    I've hired a nutrition coach and am starting under his tutelage today. Start weight 100.6kg. Goal is to get down to 93kg and maintain.
     
  17. gazareth

    gazareth Senior Member

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    Wednesday 2nd January

    A Paused deadlift

    4 x 4 x 162.5kg (straps)

    B Slingshot bench press
    5 x 100kg
    5 x 110
    5 x 120
    4 x 125 (failed 5th at lock out)
    5 x 115

    C Deadlift
    3 x 4 x 162.5kg (hook grip)

    D1 Lat pulldown
    4 x 8

    D2 Cable curl
    4 x 12

    D3 Cable rope pushdowns
    4 x 12

    D4 Side plank
    3 x 20 secs/side
     
  18. gazareth

    gazareth Senior Member

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    Thursday 3rd January

    A1 Paused Larsen press

    4 x 6 x 85kg

    A2 Paused SSB squat
    5 x 5 x 136kg


    B1 Spoto press
    3 x 6 x 82.5kg

    B2 SSB Good Morning
    3 x 8 x 111kg


    C Hanging Leg Raise
    4 x 10


    D Push-ups
    4 x AMRAP: 40, 25, 20, 18


    E Seated row
    Using small "Batman" handle
    4 x 12

    --

    100.0kg today.
     
  19. macdiver

    macdiver Well-Known Member
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    If I remove the 1 in front of your lifts I'm right there with you.

    :cry:

    Makes me realize how strong you really are. :dreamy:
     
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  20. gazareth

    gazareth Senior Member

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    Thanks Mac!

    --

    Saturday 5th January

    A Deficit DL

    Hook grip, reset each rep:
    4 x 167.5kg
    4 x 175
    4 x 181.5 (misload)
    Straps, touch & go:
    4 x 182.5
    4 x 182.5


    B DB bench
    100 reps in AFSAP
    20kg DBs
    52, 48


    C1 BB row
    2 x 8 x 100kg
    2 x 8 x 105kg

    C2 DB pinch
    4 x 15 secs/hand

    C3 1-arm BB hold
    4 x 15 secs/side

    --

    99.1kg today.
     

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