GZCL W1D6: Bench
Bench: Warm-Up, 3x160/2x2@175/3x1@180/5x7@135 (Feet Up)
Pull-Aparts: 150
Cable Rows: 180x10/10/10
Rope Pushdowns: 70x12/10/7
Completed in about 35 minutes because I forgot the gym closes early on Fridays. Other than that annoyance, this was a solid day. Pushdowns with the rope attachment really light up my triceps. This is it for week 1’s lifting, and it ended up feeling more or less like a Deload because of how light the top singles were.
GZCL W1D7: Conditioning
Chins: Warm Up to 90x1
Stair-Climber: 66 Floors in 10:00 (PR)
Gassed myself pretty good here. It’s a close competition between this and the runs for what sucks more. Didn’t go for a PR on chins since I only like taking the ones that are 100% there and this would’ve been a grind. It’ll be there soon.
GZCL W2D1: Squat
Squat: Warm Up, 3x280/2x2@290/3x1@300/5x6@225
Chins: 3x3@67.5/BWx13/10
Hit a wall today, and all my squats felt like I didn’t have any reps in the tank (which is bad given I squatted 315x7 a couple weeks back). Then I realized that I blanked on doing my last Deload, so it’s been over two months since I’ve had one. Since I’ve felt off a couple days in a row now, I’m just going to make my next four lifting days a Deload and then jump back into W2D2.
Deload D1: Press
DE Press: Warm up to 5x1@135
DB Bench: 3x12@50
Concentration Curl: 30x12/9/7
Pull-Aparts: SeveralxMany
Super easy day, but that’s obviously the expectation on a Deload. In and out in under half an hour.
Deload D2: Easy Conditioning
Stair Climber: 15:00 Easy
Sit-Ups: 1x50
Got officially hired for a peer tutoring position I interviewed for a couple days ago through the University. Someone from another department (student coaching, which is like tutoring but focuses more generally on study skills and time management) sat in on the interview and also expressed interest in having me work there, so I should be hearing back from them soon, too.
Congrats
Deload D3: Deadlift
DE Deadlift: Warm Up to 5x1@335
SL Back Extensions: 3x10/Leg
Literally like fifteen minutes worth of work. Wrestling practices start back up next Monday, hopefully with more regularity than last semester. Looking forwards to seeing how I’m feeling when I come back from the Deload
Deload D4: Bench
DE Bench: Warm Up to 5x1@155
Cable Rows: 3x10 @ 180
Single-Arm Tricep Extensions: 8/6/5 @ 25
Deload D5: Easy Run
Deload D6: Squat
Squat: Warm Up to 5x1@255
Chin: Warm Up to 5x1@45
GZCL W2D2: Treadmill
Warm Up: 0.5 Miles at 6 MPH, 0.5 Miles @ 9 MPH
Sprints: 0.25 Miles @ 11, 11.5, 12, 12.5 MPH
Somehow managed to sleep through my wrestling practice, which is shitty, but oh well. The treadmill I was on tops out at 15 MPH, so there’s lots of room to get faster.
GZCL W2D3: Press
Press: Warm-Up, 1x3@150/2x2@155/3x1@160/5x6@120
Pull-Aparts: 5x30
DB Bench: 65x10/9/7
Concentration Curls: 30x12/10/9
Weight: 181 Lbs
Back in business now. Pressing felt explosive, and moved better and better as the session went on. First time I’ve ever seen >180 on the scale, which is neat. Especially since I’m doing it while keeping solid conditioning (read: my mile and two mile times are lifetime PR’s) and leanness (which I should probably take a photo of at some point rather than just saying it, but just take my word for it now lol). This is 70 pounds heavier than I was as a sophmore, on the dot.
This is “getting after it” in photo form.
Man, oh man: How I miss a meal plan!
Great stuff in here, my dude. You’re killing it.
By far the best investment I’ve made this year. The fact that I go through like eight boiled eggs a day pays for about half of it already, and the $350/semester that I get for restaurants and vending machines is enough for a shake (240 calories, 42 grams protein) every time I lift.
Plus it just tastes better when someone else makes it.
Truth! Enjoy these times.
Hey i just noticed your log. My brother in law is about your age, last year he placed second in cadets Euros. While this year he was not performing well in the
youth Euros and the World cup.
You lift too much, imo. Get more quick feet training, especially if freestyle and swimming going on.
The wrestling’s more of a secondary focus at this point - I’m not sure if/when I’ll compete again, I’m just going to a couple practices a week because it’s fun and helps with conditioning. But yeah, if it was the main priority then more agility/plyometric work would be a good idea.
Really impressive stuff from your brother-in-law btw. I’ve only met/wrestled one or two guys who have competed at an international level, and it’s always cool to see.
GZCL W2D4: Deadlift
Deadlift: Warm Up, 1x3@365/2x2@375/3x1@385
C. Deadlift: 5x6@255
SL Back Extensions: 3x12
Felt pretty rough, but it got done. Not too much to comment on here.
