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  • #16
    12/15

    2" Deficit Deadlift

    225 x 8
    245 x 8
    260 x 8 x 2 sets

    Close Grip Bench

    155 x 8
    175 x 8
    185 x 8 x 2 sets

    Pendlay Row Myoreps

    145 x 15
    145 x 4, 4 ,4, 4, 3

    Comment


    • #17
      12/17

      Competition Squat

      225 x 6
      240 x 6 x 2 sets
      255 x 6
      265 x 6

      Competition Press

      115 x 6
      125 x 6
      135 x 6 x 3 sets

      Touch n Go Bench Press Myoreps

      145 x 17
      145 x 5, 5, 5, 3

      Comment


      • #18
        12/18

        Competition Deadlift

        285 x 6
        305 x 6 x 2 sets
        315 x 6 x 2 sets

        Competition Bench

        190 x 6
        205 x 6 x 2 sets
        215 x 6 x 2 sets

        Leg Press Myoreps

        398 x 16
        398 x 5, 5, 4

        Comment


        • #19
          12/19

          7 minutes of sub-max Pull-ups (37 total)
          7 minutes of Planks
          60 x 15 x 3 sets of Tricep Pushdowns
          30 x 15 x 2 sets of Curls
          25 x 15 x 1 set of Curls

          12/20

          Beltless High Bar Squats

          200 x 8
          210 x 8
          225 x 8 x 3 sets

          Incline Bench Press

          145 x 8
          150 x 8 x 2 sets
          155 x 8
          160 x 8

          Seated DB OHP Myoreps

          45 x 14
          45 x 4, 3

          Comment


          • #20
            12/21

            2" Deficit Deadlift

            225 x 8
            245 x 8
            255 x 8 x 2 sets

            Close Grip Bench

            165 x 8
            175 x 8 x 2 sets
            185 x 8 x 2 sets

            Pendlay Row Myoreps

            145 x 14
            145 x 4, 4, 3

            12/24

            8 minutes of Pull-ups
            8 minutes of Planks
            15 x 4 sets of Tricep Pushdowns
            15 x 4 sets of Curls
            30 minutes of LISS via Bike

            12/25

            Competition Squat

            225 x 6
            245 x 6
            255 x 6
            265 x 6 x 2 sets

            Competition Press

            115 x 6
            125 x 6
            135 x 6 x 3 sets

            Touch n Go Bench Myoreps

            155 x 15
            155 x 5, 5, 4
            Last edited by GSteinbrink; 12-26-2018, 02:17 AM.

            Comment


            • #21
              Alright, let's try this again.

              Still been training the past few months, but to be quite honest, it has been dog shit, and I've been very unmotivated. It happens.

              This week has been the best training week in almost 6 months, so I'm hoping we can keep the momentum going.

              2/18 (my 22nd birthday)

              Competition Squat

              245 x 6
              255 x 6 x 2 sets
              265 x 6
              275 x 6

              Competition Press

              115 x 6
              125 x 6
              135 x 6
              125 x 6 x 2 sets

              Touch n Go Bench Myoreps

              155 x 16
              155 x 5, 5, 5, 4

              2/19

              8 minutes pull-ups
              8 minutes planks
              Curls n Tricep Pushdowns 4 x 12-15
              20 minutes HIIT via Rower

              2/20

              Competition Deadlift

              320 x 6
              335 x 6 x 2 sets
              350 x 6 x 2 sets

              Competition Bench

              185 x 6
              200 x 6
              210 x 6 x 2 sets
              205 x 6

              Leg Press Myoreps

              3 plates x 21 (lil undershoot, but whatever)
              3 plates x 5, 5, 4

              Comment


              • #22
                2/21

                High Bar Squat

                205 x 8
                215 x 8
                230 x 8 x 3 sets

                Press, beltless

                110 x 8
                115 x 8
                125 x 8 x 2 sets
                120 x 8

                Comment


                • #23
                  2/22

                  2" Deficit Deadlift

                  225 x 8
                  240 x 8
                  255 x 8 x 3 sets

                  Close Grip Bench Press

                  175 x 8
                  185 x 8
                  195 x 8 x 3 sets

                  Pendlay Row Myoreps

                  145 x 15
                  145 x 5, 4

                  Seated DB Press Myoreps

                  45 x 16
                  45 x 5, 5, 3



                  Last edited by GSteinbrink; 02-22-2019, 09:13 PM.

                  Comment


                  • #24
                    2/25

                    Competition Squat

                    245 x 6
                    255 x 6 x 2 sets
                    260 x 6
                    265 x 6 x 3 sets

                    Competition Press

                    115 x 6
                    120 x 6 x 2 sets
                    125 x 6 x 3 sets

                    Comment


                    • #25
                      2/26

                      Touch n Go Bench Myoreps

                      165 x 15
                      165 x 4, 4, 4, 3

                      Sub-max Pull-Ups x 8 minutes

                      Planks x 8 minutes

                      Biceps/Triceps Work x 12-15 x 4 sets

                      Comment


                      • #26
                        2/27

                        Competition Deadlift

                        315 x 6
                        335 x 6 x 3 sets
                        350 x 6 x 3 sets

                        Played volleyball for about an hour and a half with some friends before this training session. Normally, I probably would've noceboed myself, and assumed I wouldn't have performed well after this. However, I went in with the assumption that I was stronger this week than last, and I was. The mind is an interesting thing.

                        Competition Bench

                        185 x 6
                        195 x 6 x 2 sets
                        205 x 6 x 2 sets
                        195 x 6

                        Leg Press Myoreps

                        3.5 plates x 15
                        3.5 plates x 5, 5, 3
                        Last edited by GSteinbrink; 03-01-2019, 03:22 AM.

                        Comment


                        • #27
                          2/28

                          High Bar Squat

                          215 x 8
                          225 x 8
                          235 x 8 x 3 sets

                          Press, beltless

                          105 x 8
                          110 x 8
                          115 x 8 x 3 sets

                          DB Press Myoreps

                          40 x 18
                          40 x 6, 6, 6, 5

                          Comment


                          • #28
                            3/1 (March already, sheesh)

                            2" Deficit Deadlift

                            235 x 8
                            250 x 8
                            265 x 8
                            275 x 8
                            285 x 8

                            Don't you love it when you keep adding weight, but the RPE doesn't change?

                            Close Grip Bench Press

                            180 x 8
                            190 x 8
                            200 x 8
                            195 x 8 x 2 sets

                            Pendlay Row Myoreps

                            135 x 15
                            135 x 5, 5, 4

                            Comment


                            • #29
                              3/2

                              Weighed myself for the first time in quite some time today, and came in at a pretty lean 196. Excited to finish out this Hypertrophy Block, and get back to getting strong-ish.

                              Sub-max Pull-Ups x 8 minutes
                              Planks x 8 minutes
                              Push Ups x 20-25 x 4 sets
                              30 minutes LISS Cardio via Stationary Bike

                              Really pleased with this last week of training. Have a good weekend, everyone!

                              Comment


                              • #30
                                3/4

                                Competition Squat

                                315 x 1
                                275 x 6
                                260 x 6 x 3 sets

                                Competition Press

                                155 x 1
                                135 x 6
                                125 x 6
                                130 x 6 x 2 sets

                                Comment

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