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Squats:
20x10
60x6
90x5
115x4
130x2
140x5@7
140x5@7
140x5@8
140x5@7
140x6@8.5(extra rep for me).
Bench:
20x20
50x6
70x5
85x5
97.5x5
97.5x5
97.5x5
97.5x5
97.5x5 (used a 3 count pause here).
Deadlift:
60x10
100x5
145x5
175x1x10 singles - 5 hook grip and 5 normal pronated grip.
Good session....i tried to train yesty, buy squats felt so broken i stopped when 115x1 felt like death.
Felt good today. Squats were stronger than expected, bench was ok too. Deadlifts felt clean.
This is week 7 i think. 155x5 on friday for squats. 110x5 for bench. 200x5 for deads. Keen!
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Wow. What a journey.
I was struck down by knee tendonitis hard, but i kept training my deadlift and bench. Using the same idea, Stress + Recovery = adaption and with more recovery ability i uppee the frequency of my deadlift and bench and went on to do a push pull comp in December.
I VERY nearly made 150kg bench! And narrowly missed 260kg deadlift lol. Taking away a 142.5kg and 252.5kg result respectively. I hit many all time PR's asking the way including a monster 235kg x3 deadlift, and 135kg x3 bench press!
Post comp i was going on 4 months old no squatting.... and was feeling great, so I'm back into that now.
Training DAILY, which i am 100% certain with rustle a few jimmies here lol. Using the GCZL General Gainz framework....37 days in a row so far and feeling awesome.
Anyway, just thought I'd throw up an update for anyone interested, or if anyone was followed the log back then. I never left the forums, just stopped logging here. I'd be happy to copy in my entire training log leading to the push/pull comp if anyone wanted to see it.
For now my focus is on 3 things, Press (main focus), squat and deadlifts with a full pronated grip again. With goals of a 100kg press, 200kg squat, 200kg full grip deadlift (usually use mixed). Really sick of benching at the moment lol.
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Going to start posting in this log again.
Press:
20x10
40x7
52.5x8
52.5x4
52.5x4
52.5x4
52.5x4
Floor press:
60x8
80x6
100x8
100x4
100x4
100x4
100x4
Ezy curl:
35x15
35x11
35x9
35x10
Deficit pushups:
Bw x 15
Bw x 12
Bw x 12
Bw x 10
Great session!
Felt very strong.... these weights feeling great now, ill add a bit more volume for a few more sessions then up it again.
Accessories were hard! Got same reps on curls as previous workout with this weight...added a extra set to the pushups.
A quick note on the pushups, im using a 200 tempo on them. Very Brutal little assistance exercise.
Also, floor press is my main bench variation, ie im not doing Any regular benching this cycle.
Im using the General Gainz framework as laid out by GZCL on his blog posts. It will evolve over time as i work things out, and also as goals evolve etc.
For now my workouts are thus:
Workout 1a.
Squats. Working the reps from 3 to 6 over about 8 or 9 workouts.
Deadlift. same as above.
Workout 2a.
Press. Same as above.
Floor press. Same as above.
Workout 1b.
Squats. Working the reps from 6 to 10 over a similar amount of workouts.
Deadlifts. Same as above.
Workout 2b.
Press. Same as Workout 1b.
Floor press. Ditto.
Accessories completed days. 2-4 exercises trying to target the respective lifts from those days mostly.
Training Every, single, day. Yep. 44 days in now, and feeling strong, recovering just fine. The frequency is making all lifts feel very crisp, in much the same way as the old novice LP. Im finding this progression comfortable. It seems long and drawn out, but with sessions daily, its not really at all. Basically throwing out the traditional 7 day week, replacing it with 4.
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Squats!
20x5
60x5
80x5
100x3
120x1
127.5x5
127.5x2
127.5x2
127.5x2
127.5x2
Deadlift:
100x5
140x3
160x5 Very easy today.
160x2
160x2
160x2
160x2
Chins:
Bw x 8
Bw x 4
Bw x 4
Bw x 4
Bw x 4
Bw x 4
Bw x 7 (amrap).
Leg extensions:
45x17
45x15
45x15
45x20
Squats felt great again. Its feeling light now at this weight...
Deadlifts felt easy today also, still with the double overhand grip. Again, its not a heavy weight...just keeping it light while i focus on grip.
Smashing chins now.
Leg Extensions just keep going up each session...ill keep adding 2.5kg and carry on.
Good.
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Yesterday:
Press:
20x10
40x7
52.5x3
63x5
63x2
63x2
63x2
62x3 got distracted...took 3 minutes rest instead of 90 seconds, so took an extra rep.
Floor Press:
60x8
80x5
100x3
115x5
115x2
115x2
115x2
115x2
First set was hard! About the same as last time, definitely no improvement!! Haha.
Deficit Pushups:
15
15
13
10
Building the volume, thinking about how to make these harder when the time comes. I can definitely raise the boxes another inch without any issue to my shoulders. Maybe ill go that way, maybe ill chage the exercise. Its definately hitting my chesticles harder than regular bench ever does.
Another decent day. Press felt hard, but on the video was same, if not easier than this weight was 4 days ago.
Today:
Squats:
20x5
60x5
80x5
100x3
115x8
115x4
115x4
115x4
115x4
115x4
115x4
Deadlift:
100x5
140x3
147.5x8
147.5x4
147.5x4
147.5x4
147.5x4
147.5x4
147.5x4
So done. Pretty tired today from work. Such is life. Still stuck to 90 second rest periods...was hard on squats haha. Was easy AF on deadlift. Some of the deadlift sets were completed on just 60 seconds rest. Its still very light for me on both lifts.
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Press:
20x10
40x8
50x1
52.5x8
52.5x4
52.5x4
52.5x4
52.5x4
52.5x4
52.5x4
Floor Press:
60x8
80x5
92.5x3
100x8
100x4
100x4
100x4
100x4
100x4
100x4
Ezy curl:
35x15
35x13
35x11
35x10
Deficit Pushups:
15
15
14
10
Dead.
Great session. Movement quality on floor press was much improved! Which made for a faster session with those, being more efficient.
Press was good also, had a few reps in the tank on the set of 8. Not a bad thing.
Curls were up 4 reps
Pushups up 1 rep.
Progression all around.
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Back to logging here.
I come in at day 4 of my latest training block.
Still the same GZCL general gainz setup. 4th block of it.
Remember i lift in KG...not lbs. Ha.
Press:
20x10
40x7
60x6
60x3
60x3
60x3
60x3
Bench:
20x10
60x5
80x5
100x2
103x6
103x3
103x3
103x3
103x3
Ezy Curls:
30x10
40x12
40x8
Close grip bench:
70x12
75x12
75x10
Very good session today. Infact, the first 4 days have been Great. Have train with a solid intent to really move the weight best i can, with a pure focus on technique. Sometimes i can get lazy in that respect. Hasnt happened this week.
Still training every day where possible. Current streak at 7 days.
I managed a 76 days run before work forced a rest day. So far in 129 days, ive missed only 6. To be honest im loving it. All about managing fatigue to ensure recovery, and in truth, i can do that solely through the accessory movements i use. I handle the main work just fine.
Upper lower split, squats and deads heavy on day 1, lighter day 3. Press and bench the same on days 2 and 4.
All lifts apart from bench are progressing.
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My log should really be in the intermediate section? Anyone able to move it??
Thanks in advance.
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Press:
20x10
40x7
60x3
70x3
70x1
70x1
70x1
70x1
70x1
70x1
Bench:
20x10
60x5
80x5
100x3
120x3
120x1
120x1
120x1
120x1
120x1
120x1
Then my accessory work today was moving 500kg of pebble stones from front driveway 40m to the back garden, accross 2 decks i had to assemble ramps for. Goal was do it in 10 wheel barrow loads as fast as possible. Did it in 7 loads, about 1 hour including spreading it where it was needed.
Then washed the wifes car as the dust from the stones made a right mess of it. Haha.
Cooked.
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SSB squats. Forgot to wear sleeves, never realised until set 3...left them off.
22.5x5
62.5x5
102.5x3
120x6 (264.5 lbs).
120x3
120x3
120x3
120x3
120x3
120x3
Deadlift: still full double overhand grip for the volume days.
75x5
110x5
150x2
160x6 (352.7 lbs).
160x3
160x3
160x3
160x3
160x2 dropped the 3rd...
160x4 made up for it.
Its a lot of grip work! But seems to work fairly consistently.
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