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Garrett's Training Log

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  • #31
    3/5

    Close Grip Bench

    195 x 8 x 3 sets

    GPP Work

    Sub-max Pull-Ups x 9 minutes
    Planks x 9 minutes
    Biceps and Triceps Work x 12-15 x 4 sets
    LISS Cardio via Stationary Bike x 35 minutes

    Comment


    • #32
      3/6

      Competition Deadlift

      405 x 1
      350 x 6
      340 x 6 x 3 sets

      Competition Bench

      250 x 1
      215 x 6
      205 x 6 x 3 sets

      2 Count Pause Leg Press

      3 plates x 11 x 3 sets

      Comment


      • #33
        3/7

        2ct. Pause Squat

        225 x 8 x 3 sets
        235 x 8

        Pin Press from Shoulder

        105 x 8
        110 x 8
        115 x 8 x 2 sets

        Feet Up Bench Press

        165 x 11 x 3 sets

        DB Biceps Curl

        25 x 15 x 4 sets

        Overhead Triceps Extension

        50 x 12-15 x 4 sets
        Last edited by GSteinbrink; 03-10-2019, 01:41 AM.

        Comment


        • #34
          3/8

          Sub-max Pull-Ups x 9 minutes
          Planks x 9 minutes
          Biceps Curl 25 x 15 x 4 sets
          Triceps Pushdown 50kg? x 15 x 4 sets
          HIIT Cardio via Rower x 24 minutes (20 seconds max effort, 100 seconds sub-max effort)

          3/9

          2ct. Pause Deadlift

          245 x 8
          260 x 8
          275 x 8
          285 x 8

          2ct. Pause Bench

          165 x 8
          175 x 8
          185 x 8
          190 x 8

          Lever Row

          75 x 11 x 3 sets

          Comment


          • #35
            3/11

            Competition Squat

            315 x 1 (moved so much better than last week's, so that's exciting)



            275 x 6
            260 x 6 x 3 sets

            Competition Press

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

            Comment


            • #36
              3/12

              Volume, on volume, on volume today. Had to add in the bench work I missed yesterday due to time constraints, so that was fun. Really good training session though.

              Competition Deadlift

              405 x 1
              355 x 6
              340 x 6 x 3 sets

              Competition Bench

              250 x 1
              215 x 6
              205 x 6 x 3 sets

              Close Grip Bench

              195 x 7 (overshot a bit here)
              175 x 8 x 4 sets

              2ct. Paused Leg Press

              3 plates x 11 x 4 sets

              Comment


              • #37
                3/13

                2ct. Pause Squat

                205 x 8
                215 x 8
                225 x 8 x 3 sets

                Pin Press, Shoulder Height

                110 x 8 x 2 sets
                115 x 8 x 3 sets

                Feet Up Bench

                155 x 11 x 3 sets
                165 x 11

                Comment


                • #38
                  Contracted a nasty stomach bug directly before leaving for a short vacation to Austin, Texas this last weekend. Thankfully, got all my training (aside from GPP) done before leaving, but took Monday and Tuesday off to rest, and will be running a short Semi-Pivot Block before attempting to run 12 Week Strength again.

                  3/20

                  Morning BW: a lean lil 192lbs/87kg, after barely eating the past four days

                  3-0-3 Tempo Squats

                  185 x 6
                  195 x 6
                  205 x 6
                  215 x 6
                  225 x 6

                  Competition Press

                  145 x 1
                  135 x 5
                  125 x 6
                  120 x 6 x 3 sets

                  Close Grip Bench Press

                  175 x 8
                  185 x 8 x 3 sets

                  Sub-Max Pendlay Rows

                  135 x 9 minutes x 60 total reps

                  Planks x 9 minutes

                  Comment


                  • #39
                    3/21

                    0-5-0 Tempo Sumo Deadlift

                    275 x 6
                    285 x 6
                    295 x 6
                    305 x 6

                    Competition Bench Press

                    240 x 1
                    205 x 6
                    195 x 6 x 3 sets

                    2ct. Pause Leg Press

                    3 plates x 11 x 4 sets

                    Sub-Max Pendlay Rows

                    135 x 9 minutes x 57 total reps

                    Biceps Curl & Triceps Pushdown

                    12-15 reps x 4 sets

                    Comment


                    • #40
                      3/22

                      Sub-Max Pull-Ups x 9 minutes

                      Biceps Curl & Triceps Pushdown

                      12-15 reps x 4 sets

                      HIIT Cardio via Rower x 24 minutes

                      3/23

                      2ct. Pause Squat

                      185 x 8
                      205 x 8
                      215 x 8 x 3 sets

                      Close Grip Incline Bench Press

                      135 x 8 x 4 sets
                      145 x 8

                      Feet Up Bench Press

                      155 x 8 x 3 sets
                      165 x 8

                      LISS Cardio via Stationary Bike x 30 minutes

                      Comment


                      • #41
                        3/24

                        10 AM

                        Sub-Max Pull-Ups x 10 minutes
                        Biceps Curl & Triceps Pushdown x 12-15 x 5 sets
                        Planks x 10 minutes
                        LISS Cardio via Stationary Bike x 35 minutes

                        6:30 PM

                        2ct. Pause Deadlift

                        255 x 8
                        270 x 8
                        285 x 8
                        295 x 8 x 2 sets

                        2ct. Pause Bench

                        175 x 8 x 2 sets
                        185 x 8 x 3 sets

                        One Arm DB Row

                        80 x 11 x 2 sets
                        85 x 11 x 2 sets

                        Not optimal, but getting the work done.

                        Comment


                        • #42
                          3/25

                          12 Week Strength W1D1

                          Competition Squat

                          275 x 5
                          290 x 5
                          300 x 5

                          Hit 315 x 1 @ 8 two weeks ago before my little stomach bug, so these felt great. I believe my PR for a set of fahve is 335 when I was ~20lbs heavier, so that's cool. Time to rebuild.

                          Competition Press

                          125 x 5
                          130 x 5
                          135 x 5

                          Pendlay Rows

                          145 x 10
                          150 x 10
                          155 x 10

                          Biceps Curls

                          25 x 15 x 5 sets

                          Session RPE: <6
                          Last edited by GSteinbrink; 03-26-2019, 02:00 AM.

                          Comment


                          • #43
                            3/26

                            Sub-Max Pull-Ups x 7 minutes (36 total reps)
                            Planks x 7 minutes
                            Biceps Curl 15 x 3 sets
                            Triceps Pushdown 15 x 3 sets
                            LISS Cardio via Stationary Bike x 25 minutes

                            Comment


                            • #44
                              3/27

                              Competition Deadlift

                              345 x 5
                              360 x 5
                              375 x 5

                              Competition Bench

                              205 x 5
                              215 x 5
                              225 x 5 (I think this is a PR, so that's cool)

                              3-0-3 Tempo Squat

                              185 x 10
                              195 x 10
                              205 x 10

                              Comment


                              • #45
                                3/28

                                Squat, beltless

                                255 x 4
                                265 x 4
                                275 x 4

                                Floor Press

                                215 x 4
                                225 x 4
                                235 x 4

                                Close Grip Incline Bench Press

                                125 x 10
                                135 x 10
                                145 x 9
                                Last edited by GSteinbrink; 03-31-2019, 02:59 PM.

                                Comment

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