Hit my 3 reps of deads relatively easily, can feel my lower body starting to adapt to the increased weight. Good bench and pullups too, they’re nearly ready to up in weight. Awesome workout overall.
4th October Galpin’s 85% 1RM Training 84.2kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 140 kg/308 lbs × 2 [Warm-up]
Set 4: 160 kg/352 lbs × 1 [Warm-up]
Set 5: 190 kg/418 lbs × 3
Set 6: 190 kg/418 lbs × 2
Set 7: 190 kg/418 lbs × 2
Notes: 85% 1RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 5
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3
Notes: 85% 1RM
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Set 4: 60 kg/132 lbs × 5
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 5
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3
Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 4
Set 2: 40 kg/88 lbs × 4
Set 3: 40 kg/88 lbs × 4
After heavy deads yesterday I knew I wouldn’t be at my peak for today’s workout but wanted to get back under a heavy bar to see how it felt, all in all a pretty good workout. Gonna do a bit of cardio tomorrow and then heavy squats again on Friday.
5th October Galpin’s 85% 1RM Training 84.2kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 1 [Warm-up]
Set 5: 120 kg/264 lbs × 1 [Warm-up]
Set 6: 127.5 kg/280.5 lbs × 2
Set 7: 127.5 kg/280.5 lbs × 1
Set 8: 127.5 kg/280.5 lbs × 1
Notes: 85% 1RM
Shrug (Barbell)
Set 1: 100 kg/220 lbs × 5
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 5
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3
Notes: 85% 1RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 5
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3
Notes: 85% 1RM
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 5
Set 2: 15 kg/33 lbs × 5
Set 3: 15 kg/33 lbs × 5
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Seated Row (Cable)
Set 1: 68 kg/149.6 lbs × 5
Set 2: 59 kg/129.8 lbs × 5
Set 3: 59 kg/129.8 lbs × 5
soooooo haven’t been logging (obviously), work’s been crazy so haven’t had time to post anything up. My elbows got cooked from all the squatting I was doing (my grip is too narrow) so I had to hit pause on the 85% 1RM training protocols and switched back to PPL.
Making no progress on Squats or Deads at the moment but have been continuously chipping away at my pull ups and bench press. Managed 5 reps of 40kg weighted pull ups this morning
Not sure if I’ll have time for logging here like I was, will see how I go
I don’t know him,shared bandwidth on another forum. He’s quite good. I’ve only met 2 other people from logs,ones an absolute champ and the other was ok.Seemed very intelligent,like he’s got it together… The rest who I read are more along the lines of hm he’s good.
