gzt is mostly wasting time gzt is mostly wasting time - Page 36

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Thread: gzt is mostly wasting time

  1. #351
    Join Date
    Jul 2009
    Location
    Iowa
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    squat
    315x2
    365x1
    405x1
    didn't feel so bad

    press
    165x5
    neck felt a little off after this

    deadlift
    315x3
    365xX
    grip didn't work on 365. guess that's still not recovered.

    face pull
    30x20
    50x5
    70x5
    90x5
    70x5
    50x5
    30x20

    there was some kind of high school dance camp going on in the basketball courts next to the power racks. annoying. also, definitely have to avoid watching. it's a university gym, so there's generally a constant parade of 18-22 yr olds wandering around to avoid looking at, but you definitely have to watch out when they're 16-18.

  2. #352
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    Jul 2009
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    Iowa
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    Was at a wedding in Chicago over the weekend, so it bumped my training back a day. Was in the choir for the wedding, worked very well. Stole a lot of music.

    Anyway, I will go back to the week of the program that I skipped to do a light recovery week.

    bench
    260x1
    205x4,4,4,8
    Forgot wrist wraps so stopped repping out after a while, didn't feel like a second rep on the top set.

    db row
    100#x3x5
    biggest dumbbell in the place

    thumbless hammer kurlz
    35#x3x10

  3. #353
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    Jul 2009
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    Iowa
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    squat
    up to 455x1

    quit after that. things weren't feeling right today, not sure what was up, so I just worked up to the planned heavy weight and went home.

  4. #354
    Join Date
    Jul 2009
    Location
    Iowa
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    press
    180x2
    145x4,4,4,8

    lat pulldown machine
    115x5x5 -ish per hand

    supersetted with LTEs
    +50x5
    +60x5,5
    +70x5,5

    thumbless hammer kurlz
    40x15

  5. #355
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    Jul 2009
    Location
    Iowa
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    power clean to 225

    deadlift
    505x1

    I had a hangnail, so grip was a little tough. I might've gotten a red light on that because I was slipping as I was putting it down. I'll still call it good. Didn't feel like doing any more work.

  6. #356
    Join Date
    Jul 2009
    Location
    Iowa
    Posts
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    el bencho
    265x1
    paused!
    210x4,4,4,8
    I remembered the wrist wraps. my wrists are happy

    hammer strength lat pulldown machine
    100x3x10 per arm

    thumbless hammer kurlz
    65x5
    60x5
    55x5
    50x5
    45x10

  7. #357
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    Jul 2009
    Location
    Iowa
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    squat
    465x1
    365x5

    leg kurlz
    180x15

    that's all I could feel like. the last week of the program probably works better as "hit the PR and quit", IMO.

  8. #358
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    Jul 2009
    Location
    Iowa
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    press
    170
    185
    195x
    195x
    145x4x4

    I thought I'd try to max out instead of the prescribed 185x2, but was unable to improve on my previous PR of 185. Perhaps 190 would have gone, but there's no way to know.

    t-bar row
    90x3x8

    a few sets of 3 pullups

    hammer kurlz
    40x10
    35x10
    30x10
    25x10
    barely any rest between.

    have some mild shoulder annoyance anterior right shoulder.

  9. #359
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    Jul 2009
    Location
    Iowa
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    deadlift
    515x1
    405x5

    row machine
    45x5
    90x5
    115x5
    135x5
    160x3x5
    (per arm)

    so ends two runs through of Callador's Angry Kitten program. I went from approx 415/225/455/145 to approx 465/265/515/185 in about 6 months, but a lot of this was also gaining strength back. The most solid and certain improvements were definitely the press, bench, and deadlift in that order. Those three are higher than they ever were before. The squat has been okay. I was thinking of doing a run of Smolov Jr for the bench and then doing another run of this program, but my right shoulder is a little touchy at the moment. I think I'll start on Smolov Jr and see how it feels.

  10. #360
    Join Date
    Mar 2011
    Location
    Sioux City, Iowa
    Posts
    1,699

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    starting strength coach development program
    So you'd recommend Callador's 4 x 4 program then. Do you think the shoulder issue is related to the programming?

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