Tuesday 09.04.19 - GZCL Linear Program, Week 4 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
6 sets of 3 at 66cm
T3 - Seated Leg Curl
20x15
20x15
20x 16
T1 - Back Squat
95x4
95x4
95x4
95x 5
T2 - Dead Stop Good Mornings
45x10
45x10
45x10
T3 - Ab Pulldown
23x15
23x15
23x17
Standing Calf Raises
Bodyweight(96kg)x15
Bodyweight(96kg)x15
Bodyweight(96kg)x 17
Finished with planks and side planks.
Summary - Squats starting to feel strong, and depths much better than it was. The fifth rep was a grinder today, so gonna go for the minimum 4 sets of 4 for the next few weeks. Hoping I can keep progressing with 4x4 up until around 105kg, then on to 5x3. Gonna keep grinding until I’ve got a respectable squat. Also, I felt really strong considering I did Front Squats on Saturday, and Back Squats Sunday, so I’m gonna add in extra Squats when I have the energy.
Wednesday 10.04.19 - GZCL Linear Program, Week 4 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press superset Pullups
58.5x4 + 3 pullups
58.5x4 + 3 pullups
58.5x4 + 3 pullups
58.5x 5 + 1 pullup
Band dislocates and pullaparts done between each warm,up set.
T2 - Incline BB Bench
43.5x10
43.5x10
43.5x10
T3 - Pushdowns
10.2x15
10.2x15
10.2x 20
T3 - Back Supported Ez-Curls
10x15
10x15
10x 20
T3 - Ez-Bar Shrugs
20x15
20x15
20x16
Summary - T1 weights are starting become challenging. Hoping for a 100kg military press by the end of this year.
Thursday 11.04.19 - GZCL Linear Program, Week 4 Day 4 Deadlift
All weights in KG
Numbers in bold are AMRAP results
T1 - Deadlift
140x4
140x4
140x4
140x 5
Should have only worked up to 132.5kg, but I’m tired of messing around below 3 plates.
T2 - Front Squat
47.5x10
47.5x10
47.5x10
Finished with some calf raises on the leg press, and unilateral leg extensions. Didn’t track weights as I was using different equipment to usual, as I tried out a different gym due to my usual one being closed for the day.
Friday 12.04.19 - GZCL Linear Program, Week 5 Day 1 Bench
All weights in KG
Numbers in bold are AMRAP results
T1 - Flat BB Bench
85x4
85x4
85x4
85x 5
T2 - Dips
Bodyweightx10
Bodyweightx10
Bodyweightx9
(Bodyweight is 97KG)
T3 - Prone Row
27.5x15
27.5x15
27.5x 17
T3 - Face Pull
10.2x15
10.2x15
10.2x 15
T3 - Seated Lateral Raise
3sx15
3sx15
3sx 16
T3 - Seated Hammer Curls
5sx15
5sx15
5sx 16
Fourth day of lifting in a row. Definitely my limit, as I’m starting to feel a bit achey all over. Day of the treadmill and a plate full of steaks tomorrow.
Saturday 14.04.19 - GZCL Linear Program, Week 5 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
6 sets of 3 at 68cm
T3 - Seated Leg Curl
20x15
20x15
20x18
T1 - Back Squat
100x4
100x4
100x4
100x 4
T2 - Dead Stop Good Mornings
47.5x10
47.5x10
47.5x10
T3 - Ab Pulldown
23x15
23x15
23x 20
Standing Calf Raises
Bodyweight(96kg)x15
Bodyweight(96kg)x15
Bodyweight(96kg)x20
Summary - The last few reps on the last set of squats were a little shaky, so going to progress onto 5x3 next week I think.
Wednesday 10.04.19 - GZCL Linear Program, Week 5 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press
60x4
60x4
60x4
60x 5
Pullups
x3
x3
x3
x2
T2 - Incline BB Bench
45x10
45x10
45x10
T3 - Pushdowns
11.45x15
11.45x15
11.45x 16
T3 - Back Supported Ez-Curls
12.5x15
12.5x15
12.5x 15
T3 - Ez-Bar Shrugs
20x15
20x15
20x 19
Summary - Felt strong today. Been getting a lot of uncomfortable clicking in my shoulders, which I feel may be from moving my grip right in on squats. Finished up with some shoulder flexibility stuff to hopefully help.
Started some direct forearm and neck training today. Did 3 sets each of neck extension & flexion, and 3 sets each of both ways on the Wrist Roller. All just using, the equipment, and without added weight to get a feel for it. Forearms were still on fire despite the lack of added resistance.
Wednesday 17.04.19 - GZCL Linear Program, Week 5 Day 4 Deadlift
All weights in KG
Numbers in bold are AMRAP results
T1 - Deadlift
142.5x4
142.5x4
142.5x4
142.5x 4
T2 - Front Squat
50x10
50x9
50x8
T3 - Unilateral Leg Extension
6.8x15 per leg
6.8x15 per leg
6.8x17 per leg
T3 - Standing Calf Raise Machine
x12
x10
x10
Finished with some planks and side planks.
Summary - Really struggling to do front squats after deadlifts, as deads really fatigue me, and I struggle with breathing on the front squats after. My gyms just got a new hack squat machine, so might switch to that at some point. Seeing a chiropracter tonight, as my neck, shoulder and back are all giving me problems.
Thursday 18.04.19 - GZCL Linear Program, Week 6 Day 1 Bench
All weights in KG
Numbers in bold are AMRAP results
T1 - Flat BB Bench
86x4
86x4
86x4
86x 5
T2 - Close-Grip Dips
Bodyweightx10
Bodyweightx10
Bodyweightx10
(Bodyweight is 97KG)
Finally hit 3x10!
T3 - Prone Row
27.5x15
27.5x15
27.5x 19
T3 - Face Pull
10.2x15
10.2x15
10.2x 17
T3 - Seated Lateral Raise
3sx15
3sx15
3sx 16
T3 - Seated Hammer Curls (with Beast Grips)
5sx15
5sx15
5sx 16
Static Holds (with Beast Grips)
12sx30 seconds
12sx30 seconds
12sx25 seconds
Wrist Roller
Did some light work both ways
Finished with some stretching.
Summary - No change on the last two exercises, but I can forgive it on the hammer curls, as I started using my extra thick Beast Grips which made them loads harder.
Saw a Chiropractor yesterday. I have a twisted pelvis with extreme inflammation in one side of my lower back, which is causing a major lean to one side, a rotator cuff problem in my right shoulder, and crepitus in the right side of my neck. Turns out my ear stretchers were causing a loss of strength in my lower body too, which was suprising to say the least! Apparently piercings in certain places can affect peoples nervous systems, causing loss of strength and balance.
He spent a good hour snap, crackling and popping me, and my postures been much better since.
Friday 19.04.19 - GZCL Linear Program, Week 6 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
5 sets of 3 at 69cm
T3 - Seated Leg Curl
22x15
22x15
22x 16
T1 - Back Squat
102.5x4
102.5x4
102.5x4
102.5x 4
T2 - Dead Stop Good Mornings
50x10
50x10
50x10
T3 - Ab Pulldown
26.25x15
26.25x15
26.25x 15
Single-Leg Standing Calf Raises
Bodyweight(97kg)x2
Bodyweight(97kg)x2
Bodyweight(97kg)x1
Bodyweight(97kg)x1
Saturday 20.04.19 - GZCL Linear Program, Week 6 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press
61x4
61x4
61x4
61x 5
Pullups
x3
x3
x3
x3
T2 - Incline BB Bench
46x10
46x10
46x10
T3 - Pushdowns
11.45x15
11.45x15
11.45x 20
T3 - Back Supported Ez-Curls
12.5x15
12.5x15
12.5x 13
T3 - Ez-Bar Shrugs
20x15
20x15
20x 20
Pinch Grip Holds
Four 1.25kg weights per hand for 30 seconds
Four 1.25kg weights per hand for 30 seconds
Four 1.25kg weights per hand for 20 seconds
Wrist Roller
Did some work both ways
Monday 22.04.19 - GZCL Linear Program, Week 6 Day 4 Deadlift
All weights in KG
Numbers in bold are AMRAP results
T1 - Deadlift
145x4
145x4
145x4
145x 4
Grip gave out today, even with chalk, so had to dust off my old straps.
T2 - Front Squat
50x8
50x8
50x8
T3 - Unilateral Leg Extension
6.8x15 per leg
6.8x15 per leg
6.8x 18 per leg
T3 - Standing Calf Raise Machine
x12
x11
x10
Finished with some planks and side planks.
Tuesday 23.04.19 - GZCL Linear Program, Week 7 Day 1 Bench
All weights in KG
Numbers in bold are AMRAP results
T1 - Flat BB Bench
87.5x4
87.5x4
87.5x4
87.5x 4
T2 - Close-Grip Dips
Bodyweightx10
Bodyweightx10
Bodyweightx8
(Bodyweight is 100KG)
T3 - Prone Row
27.5x15
27.5x15
27.5x 20
T3 - Face Pull
10.2x15
10.2x15
10.2x 20
T3 - Seated Lateral Raise
3sx15
3sx10
T3 - Seated Hammer Curls (with Beast Grips)
5sx15
5sx15
5sx 17
Static Holds (with Beast Grips)
12sx30 seconds
12sx30 seconds
12sx30 seconds
Wrist Roller
Did some light work both ways
Wednesday 25.04.19 - GZCL Linear Program, Week 7 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
5 sets of 3 at 70cm
T3 - Seated Leg Curl
22x15
22x15
22x 17
T1 - Back Squat
105x4
105x4
105x4
105x 4
T2 - Dead Stop Good Mornings
52.5x10
52.5x10
52.5x10
T3 - Ab Pulldown
26.25x15
26.25x15
26.25x 16
Single-Leg Standing Calf Raises
Bodyweight(98kg)x2
Bodyweight(98kg)x2
Bodyweight(98kg)x2
Bodyweight(98kg)x2
Friday 26.04.19 - GZCL Linear Program, Week 7 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press
62.5x4
62.5x4
62.5x4
62.5x 4
Pullups
x3
x3
x3
x3
x1
T2 - Incline BB Bench
47.5x10
47.5x10
47.5x10
T3 - Pushdowns
12x15
12x15
12x 15
T3 - Back Supported Ez-Curls
12.5x15
12.5x15
12.5x 13
T3 - Ez-Bar Shrugs
22.5x15
22.5x15
22.5x 15
Pinch Grip Holds
Four 1.25kg weights per hand for 30 seconds
Four 1.25kg weights per hand for 30 seconds
Four 1.25kg weights per hand for 30 seconds
Wrist Roller
Did some work both ways
Sunday 28.04.19 - GZCL Linear Program, Week 7 Day 4 Deadlift
All weights in KG
Numbers in bold are AMRAP results
T1 - Deadlift
147.5x4
147.5x4
147.5x4
147.5x 4
T2 - Front Squat
52.5x8
52.5x8
Machine Hack Squat (Pause at bottom)
Sled only x10
T3 - Unilateral Leg Extension
6.8x15 per leg
6.8x15 per leg
6.8x 18 per leg
T3 - Standing Calf Raise Machine
x12
x11
x11
Monday 29.04.19 - GZCL Linear Program, Week 8 Day 1 Bench
All weights in KG
Numbers in bold are AMRAP results
T1 - Flat BB Bench
90x4
90x4
90x4
90x 5
T2 - Close-Grip Dips
Bodyweightx10
Bodyweightx10
Bodyweightx10
(Bodyweight is 100KG)
T3 - Prone Row
30x15
30x15
30x 15
T3 - Face Pull
10.2x15
10.2x15
10.2x 20
T3 - Machine Lateral Raise
6.7x15
6.7x15
6.7x15
T3 - Seated Hammer Curls (with Beast Grips)
5sx15
5sx15
5sx 18
Static Dumbell Holds (with Beast Grips)
14sx30 seconds
14sx30 seconds
14sx25 seconds
Tuesday 30.04.19 - GZCL Linear Program, Week 8 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
5 sets of 3 at 71cm
T3 - Seated Leg Curl
22x15
22x15
22x 20
T1 - Back Squat
107.5x4
107.5x4
107.5x4
107.5x 4
Followed the advice for bar setup off an Alan Thrall video. Helped loads with depth and stability. Used my new knee sleeves too which made everything feel more solid.
T2 - Dead Stop Good Mornings
55x10
55x10
55x10
T3 - Ab Pulldown
26.25x15
26.25x15
26.25x 20
Single-Leg Standing Calf Raises
Bodyweight(98kg)x2
Bodyweight(98kg)x2
Bodyweight(98kg)x2
Bodyweight(98kg)x2
Bodyweight(98kg)x2
Wednesday 01.05.19 - GZCL Linear Program, Week 8 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press
65x4
65x4
65x4
65x 4
Love Military Press. Inching closer to that goal of a bodyweight press by the end of the year.
Pullups
x3
x3
x3
x3
x3
T2 - Incline BB Bench
50x10
50x10
50x10
Started putting a wrist wrap round the middle of the bar. It only reduces the ROM by about a cm, and stops the bar hitting my surgery scar, which is a relief, as it can really hurt and provide a major distraction in the middle of a set.
T3 - Pushdowns
12x15
12x15
12x 20
T3 - Ez-Bar Curls
12.5x15
12.5x15
12.5x 15
T3 - Ez-Bar Shrugs
22.5x15
22.5x15
22.5x 18
Pinch Grip Holds
Three 2.5kg weights per hand for 30 seconds
Three 2.5kg weights per hand for 20 seconds
Three 2.5kg weights per hand for 20 seconds
These are suprisingly brutal depsite the small amount of weight.
Wrist Roller
Did some work both ways
Friday 03.05.19 - GZCL Linear Program, Week 8 Day 4 Deadlift
All weights in KG
Numbers in bold are AMRAP results
T1 - Deadlift
150x3
150x3
150x3
150x3
150x3
Really can’t settle into a comfortable setup and stance!
T2 - Machine Hack Squat (Pause at bottom)
Sled only x10
Sled only x10
Sled only x10
T3 - Unilateral Leg Extension
6.8x15 per leg
6.8x15 per leg
6.8x 20 per leg
T3 - Standing Calf Raise Machine
x12
x12
x12
Plank & Side Plank superset
3 sets