gzt is mostly wasting time

[gzt]

fsquat
275x3x3

press
145x1,2,3,F

clean
200x5x3

out the door. I took the day off pullups (mostly) yesterday, only did a couple chins. Might take today off, too, and start hitting it hard again tomorrow.

[gzt]

I'll start this guy named Callador's program next week. Essentially, an upper lower 4 day split. Today was a quick ady.

f squat
275, 295, 315, 325
225x10 ouch

push press
135x3x5 short rest

row machine
70x18 really quick

that was less than 45 minutes. I think the front squat was a PR, but only because I never really max it. Wasn't a max max, just an awkward heavy day. I had really wanted to deadlift, but what they have at the gym are 2-sided cages, one side with a platform, and the only open one was a non-platform.

[gzt]

will start callador's program next week

p clean
to two singles at 225

as warmup for testing DL max
DL
315, 365, 405, 455 (right hand losing grip - shouldn't've worked grip last night)
315x4x4

power clean
185x8x3
easy

row machine
70#x3x8

[gzt]

1st day of callador's 4x4

bench
200x2
160x4x4x4x10

one-handed DB press
40x3x8

thumbless hammer kurlz
40x8

DB row
85x10

I remembered after I got home that I was going to do dips. I was kind of wandering around for a couple minutes trying to figure out what assistance I was going to do and kind of winged it. Oh well.

[Les Hahn]

Heh, that happens to me too! :-) The nice thing is that you can rotate the assistance exercises every so often, or if you think one isn't working well for you.

The only hard rule I use is to not trash my back (on an upper body day) before deadlifts. This is why I do my rows on Monday (squat Tuesday), instead of Thursday (dl Friday).

Best of luck, and may the bro be with you!!!

[gzt]

squat
365x2
290x4,4,4,10
kind of tiring

power clean
185x8x3
quick and easy, a bit tired by the last couple sets

[gzt]

yesterday:
should've been press day. was "clear driveway for time". areas around us got 6-9", we only got 4", so it wasn't so bad.

today:
mushed the two scheduled workouts together
press
130x2
105x4,4,4,8
could've done more, but thought that was good.

cleans up to a couple 225# singles

deadlift
410x2
325x4,4,4,10
was going to do 8, though why not, do 10.

no assistance.

[gzt]

bench
205x2
165x4,4,4,10

dips
3x5

db press
45x2x8

thumbless hammer kurlz
45x10

face pulls
30x25,30

I kept the number of dips down because I haven't really done them much before. Then I just kind of dicked around until it was time for my bus.

[gzt]

I'm rather sore today.

[gzt]

So I've had the pullup bar installed for like three weeks now. I can do three chinups right now. Perhaps if I took a day or two off, it might be better. But three is what I can do. So that's okay progress.