10/13 147.5
Bench 95 lbs 6 RM
6x3 95lbs
SS DB row 6x10 45 lbs
Squat 125 8 reps
115 4x5
Cable chest flies 3x20,15,10 25 lbs
Cfp as tricep push down 3x20 and 10 respectively 60 lbs
Leg curl 3x15 60
10/15
Squats 100 lbs 8x5
Deadlifts 170 lbs 5x5
Seated cable rows 4x15 85 lbs
Lat pull downs 4x15 65 lbs
Cfp 4x15 60 lbs
2 Likes
10/16
Bench press worked up to 95x3 then backed down to 75lbs. 5x8
Ohp 55 5x5
Chest flies machine 60 lbs 3x10
Cable flies 25 lbs 3x15
Front side and rear raises 10 lbs 3x10
Curls 10 lbs 3x10
Ok so lately I have just been… Going to the gym. Choosing weights and sets that just “feel” right at the time. It’s been a nice um… Deload I think.
For a couple weeks… I am gonna Try a slightly different approach.
Week 1 70-75% as many sets of 5 as I can in a 15 min time frame (including warm up)
Week 2 80-85% sets of 3-5 probably 5 sets… tempo or pause work.
Week 3 90-95% 1-3 reps last set is amrap.3 sets.
Nice short cycle just to see how it feels.
Gonna stick with Upper lowerish split:
Squat
Deads
Pull ups
Bench
Ohp
Rows
The first 2 Exercises follow the scheme above. The back work is a simple 3-5x8-15 depending on how I feel.
After that I will likely do vanity work or HIC.
I have been roughly following something similar to this lately and wanna test it out.
2 Likes
Sounds like a wendler’ish appoach
5 reps week 1, 3 reps week 2 and 1 rep’ish with a pr set at the end.
It might work very well.
1 Like
Now that you mention it it is wendler ish.
It’s also tactical barbell ish.
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Eventually I want to give general gainz an honest try.
What does this mean?
Yeah what kind of gainz are you talking about: Strength, muscles, leanness or something else
@mortdk @wanna_be Ha! Sorry Cody lefever (gzcl) recently put out a new training method called “general gainz”
I like gzcl’s work and methods and the idea of nonpercentage based training is appealing to me.
Just realized I can’t link his write ups.
Google general gainz gzcl and you will find his blog swole at every height and some Reddit posts about it. It’s alot to try and explain.
1 Like
10/18
Bench press 75lbs 10x5
SS DB row 45 lbs 10x10
BTN machine press 10lbs each side
30,20,20,20,10
Chest flies machine 3x15 60 lbs
Chest flies cable 3x20 12.5 lbs
Cable face pulls ss triceps 75 reps 60 lbs
1 Like
10/19
Warm up leg extentions, leg curls and hyper extentions 3x25 each 50 lbs for first two.
Hip Thrust 3x15 125
Squat 100 8x5
Rdl 45 4x25
Had to keep it light since buddy was with me.
On his squats his ankles cave in but knees track well. Thinking… Week glutes, stabilizers in general and ankle mobility.
10/25
Been busy getting ready for my cousins wedding (it seems to actually be happening this time) will be driving out tomorrow. Leaving at 2 am.
Squat 135 lbs 6 RM
4x3 moderate
Bench 85 lbs 8 RM
6x4 Easy
Seated cable row 115 lbs 10 RM
6x5 moderate
Cable chest flies 3 MRS 25 lbs
Leg extentions 30 lbs 10-1 count downs
Leg Raises 3 MRS
10/27
Just got back from my cousins wedding. We had fun. It was a very cute wedding.
Unfortunately one of the kids was sick and I think I caught it. Throat hurts. Sneezing and congestion. This stinks
10/30 finally mostly over the cold.
Tonight I am going to ease back into movement by just getting some light steady state cardio in.
After that I am going to ease back into my weights by doing 60% this week prior to hopping back into my 70/80/90 and 75/85/95 plan
10/31 weight unknown (haven’t stepped on a scale in a week)
Warm up
Jacks 3x25
Air squat 3x10
MC’s 3x20
BB squat 3x5 45,65,85
Pull up 3x2
Working squat 5x5 100
SS pull up 5x2
Bench press 10x5 70
SS db row 5x10 40 then sldl 5x10 80
Chest flies machine 1x20 60 lbs 1x8 75 lbs
Cfp 2x25,15 at 60
SS tricep push down 2x15 60 lbs
30 mins incline walk hr 130-150
11/1/19
Warm up deadlifts
45x15
95x5
115x5
135x5
Working deadlifts 5x5 150
Ohp 10x5 45
SS 10x2 pull ups
Front side rear raises 3x5 (each) 12.5
As 3x10 hammer curls 12.5
Lat pull down 3x15,10,8 60,70,85lbs
30 mins lss 120 bpm
11/3 148.2
Squat warm up 2x5 45, 65
Working 10x5 90
Bench warm up 3x5 45,55,65
Working 5x5 75
SS DB row 5x10 45
Cable chest flies 3x15 12.5
Tricep press downs 3x15 60
SS cfp 3x20 60
30 min incline walk 120-150 bpm
11/5/19
Ohp warm up 3x5 45,45,50
Working 3x5 50,55,65
Back off 5x5 50
Ss 3x10 split squats
3x3 pull ups
3x10 in swings 40 lbs
3x8 super man’s
30 mins lss 130-150 bpm
11/6
Warm up squats 4x5 45,55,65,85
Working 3x5 100,110,125
Back off 5x5 100
SS 3x10 push ups
3x3 pull ups
3x10 kb swings
3x10 ab work
30 mins lss