gzt is mostly wasting time

[gzt]

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.

[gzt]

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

[gzt]

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.

[gzt]

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

[gzt]

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.

[gzt]

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

[gzt]

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.

[gzt]

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.

[gzt]

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.

[bustermonkey2]

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