-
13 October 2012
Gillingham Deadlift #6
Conventional
Deadlift:
70x6
90x5
120x3
140x3
150x1
157.5x1
157.5x1
157.5x1
157.5x1
157.5x1
157.5x1
Pause squats:
50x6
50x6
50x6
50x6
Barbell row:
70x10
70x10
70x10
70x10
70x10
Dumbbell row:
41x8
41x8
41x8
Pronated pull-ups:
3
3
3
Comment:
Deads felt pretty easy but way too slow.
-
14 October 2012
Gillingham Raw Bench workout #14
Light
Speed bench
Bench press:
20x10
40x5
50x5
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
Military press:
40x5
50x1
55x1
60x1 leg drive
65x1 leg drive
40x5
40x5
Tricep extensions:
35x10
35x10
35x10
Dumbbell lateral lifts:
9x12
9x12
9x12
+ some rear delt work and rotator cuff work.
Comment:
Pretty good speed.
-
16 October 2012
Gillingham Squat #4
Back squats:
20x10
50x5
60x5
70x5
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2 Pause
Speed deadlifts:
70x3
100x3
100x3
100x3
100x3
100x3
Seated leg extensions:
65x10
65x10
65x10
65x10
40x10
Pull-ups, wide, pronated:
3
10
5
5
7
Comment:
Felt ok.
-
18 October 2012
Gillingham Raw Bench workout #15
Heavy
Bench
Bench Press:
20x15
40x5
50x5
60x5
70x3
80x2
92.5x1
102.5x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
Incline Bench:
60x10
60x10
60x8
60x8
60x10
Lateral dumbbell raises:
9x10
9x10
9x10
+ a bunch of rear delt and rotatorcuff work and some eccentric dragonflags.
comment:
Single felt pretty light today. Next time it's 105 kg.
-
20 October 2012
Gillingham Deadlift #7
Rack pulls
Rack #5: 3" below knee
Rack pulls:
70x8
100x5
120x3
140x3
160x1
170x1
180x1
185x1
190x1
Pause front squats:
20x5
50x5
50x5
50x10
Barbell row:
70x12
70x12
70x12
70x12
Dumbbell row:
41x8
41x8
28x15
+ some rear delts and rotator cuff work
Comment:
Should have been rack #4, read the wrong column in the program. Still, 15 kg since last rack #5 workout.
Last edited by Ristretto; 10-20-2012 at 09:22 AM.
-
21 October 2012
Gillingham Raw Bench workout #16
Light
Speed bench
Bench press:
20x10
40x5
50x5
65x3
75x2
75x2
75x2
75x2
75x2
75x2
75x2 pause
75x2 pause
Military press:
40x8
40x8
40x8
40x8
Pronated pull-ups:
BW x10
BW x10
BW x9
+
1 set of lat pulldowns
5-6 sets of leg raises/dragonflags
3 sets of lateral shoulder dumbbell lifts
And some rear delt flyes and external rotations
Comment:
Last edited by Ristretto; 10-25-2012 at 12:40 PM.
-
23 October 2012
Gillingham Squat #5
Back squats:
20x10
50x5
60x5
70x5
80x5
87.5x5
87.5x5
87.5x5
87.5x5
87.5x5
Front squats:
50x5
50x5
50x5
50x5
Speed deadlifts:
80x3
100x3
100x3
100x3
100x3
100x3
Pull-ups, wide, pronated:
5
5
5
+
External rotations
Internal rotations
Rear delt flyes
Comment:
Long day in school, late workout. Felt pretty good, especially the deads.
-
25 October 2012
Gillingham Raw Bench workout #17
Heavy
Bench
Bench Press:
20x12
40x5
60x5
70x5
80x2
90x2
100x1
105x1
95x3
95x3
95x3
95x3
95x3
Incline Bench:
60x10
60x10
60x10
60x10
60x10
Pronated pull ups:
15
5
5
+
Rear delt cable flyes
Rotatorcuff work
and some wannabe dragonflags.
Comment:
Felt good. Work sets felt a little heavy.
-
27 October 2012
Gillingham Deadlift #8
Deadlifts:
50x6
70x5
100x5
120x5
140x5
150x2
160x1
172.5x1
172.5x0 wut?
150x1
150x1
150x1
150x1
Pronated pull ups:
16 chin just under the bar on the last one
5
5
5
5
Barbell row:
70x10
70x10
70x10
Dumbbell row:
31x10
31x10
31x10
+ some rear delts, ecc dragonflags and rotator cuff work
Comment:
Technique felt screwed up on the first sets, on 150 it felt much better after a set or two.
-
28 October 2012
Gillingham Raw Bench workout #18
Light
Speed bench
Bench press:
Worksets with stop
20x12
40x5
50x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
Military press:
40x8
50x4
40x8
40x8
Lying tricep extensions:
35x10
35x10
35x10
35x10
+
2 sets of leg raises/dragonflags
3 sets of lateral shoulder dumbbell lifts
And some rear delt flyes and external rotations
Comment:
Didn't sleep too well last night, still the presses felt good, with good speed.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules
Member
Reply With Quote