Gallowmere's Obsession, or How I Learned To Stop Worrying and Love the Deadlift

[Gallowmere]

3s Intensification Overhead Day.

Clean and Press: 5x45/5x65/3x85/1x100/1x110/4x3x120/5x120
Snatch to Klokov Press: 5x45/3x65/1x85/3xFx105-6/5/4
Landmine Rows: 12x45/12x90/12x135/11x145/x145
Unilateral Stiff Arm Pulldown: 12x40/3xFx55-13/10/8
Trap Bar Farmers Carry: 5x100’-135/225/275/315x2

Shitty plate design won’t let me load the trap bar any heavier. Meh.

[TRTdrew]

I just found this thread. Truly inspirational. Keep up the good work.

[Gallowmere]

Fasted Aerobic Recumbent Bike:
10 minute warmup
2x10 minutes at 110-120/5 minutes active rest
20 minutes at 100-110/10 minutes active rest

[Gallowmere]

3s Intensification Deadlift Day.

Vertical Jumps: 3x3
Deadlift: 5x135/3x225/1x290/1x320/4x3x340/6x340
Clean to Front Squat: 5x45/3x95/1x135/3x5x145/8x105 (paused in bottom 3 sec)
Unilateral Prone HS Curl: 16x40/14x30/20x20
Side Bends: 3x10x90

Not bad at all, given that I slept like shit last night, due to work fuckery.

Taking two recovery days, then ready to smash the shit out of myself with the heaviest realization week of the whole block.

[Gallowmere]

Fasted Aerobic Recumbent Bike:
15 minute warmup
3x10 minutes at 120-130/5 minutes active rest

[Gallowmere]

3s Realization Bench Day

Bench Press: 5x45/5x105/3x130/2x150/1x160/1x170/1x180/3x+190-5 completed (+5 TM)
Dumbbell Row: 5x12-70/75/80/85/90
Dips: 3xF-25/18/15
Unilateral Cable Rows: 4x-20x40/18x55/13x65/8x75

[Gallowmere]

Fasted Aerobic Recumbent Bike:
15 minute warmup
3x10 minutes at 105-115/5 minutes active rest

[Gallowmere]

3s Realization Squat Day

Vertical Jumps: 3x3
Back Squat: 5x45/5x155/3x185/2x215/1x230/1x245/1x260/3x+275-6 completed (+15 TM)
RDL: 3xFx225-15/9/9
Good Mornings: 3x12x115
Hanging Leg Raise: 4xF-5/4/3/3

Overhead work tomorrow. Might hit a cycling recovery session later today to get blood back into the legs.

[Gallowmere]

Aerobic Recumbent Bike:
2x15 minutes at 110-120/8 minutes active rest

[Obs]

Merry Christmas! I see you ain't slacking!

[Gallowmere]

Merry Christmas! I see you ain't slacking!

Not in the least. Holidays are just another day to me. Someone asked me what I was doing for Christmas, and my response was a cycling recovery session between overhead press on the 24th, and deadlifts the day after.

[Gallowmere]

3s Realization Overhead Day

Clean and Press: 5x45/5x75/3x85/2x100/1x110/1x115/1x125/3x+130-5 completed (+5 TM)
Snatch to Klokov Press: 5x45/3x65/1x85/3xFx110-5/5/3
Landmine Rows: 12x45/12x90/12x135/12x145/11x145
Unilateral Stiff Arm Pulldown: 10x40/3xFx30-12/11/8
Trap Bar Farmers Carry: 5x100’-135/225/275/315/365@50’

Felt pretty solid. Taking a recovery cycling day tomorrow, then smashing deadlifts on Tuesday.

[Gallowmere]

Fasted Aerobic Recumbent Bike:
10 minute warmup
3x10 minutes at 110-120/5 minutes active rest

Realization deadlifts tomorrow.

[Gallowmere]

My girlfriend finished my Christmas present yesterday. She designed a tattoo for me that I have wanted for years, but kept putting off.



It will be going on my chest, with the upper wings following the lines below my clavicles.

[Obs]

My girlfriend finished my Christmas present yesterday. She designed a tattoo for me that I have wanted for years, but kept putting off.



It will be going on my chest, with the upper wings following the lines below my clavicles.

Nice! Damn shes good!

[Gallowmere]

Nice! Damn shes good!

She’s an absolute rockstar at taking vague description and turning it into exactly what I’m thinking. I’ve always loved her artwork.

Unfortunately, she stopped tattooing years ago, so now we have to find an artist who can put it to my skin without fucking it up. This piece means far too much to me to allow a hack artist to butcher it.

[Obs]

She’s an absolute rockstar at taking vague description and turning it into exactly what I’m thinking. I’ve always loved her artwork.

Unfortunately, she stopped tattooing years ago, so now we have to find an artist who can put it to my skin without fucking it up. This piece means far too much to me to allow a hack artist to butcher it.

My sister is an exceptional artist like that. She tattooed a little but is more of a painter and scetcher.
I am the only one in my family that didn't get artistic ability. I write like a five year old.

[Gallowmere]

3s Realization Deadlift Day

Vertical Jumps: 3x3
Deadlift: 5x135/5x210/3x250/2x290/1x310/1x330/1x355/3x+375-3 completed (+0 TM)
Clean to Front Squat: 5x45/3x95/1x135
Unilateral HS Curl: 3xFx112-25/22/19
Unilateral Leg Ext: 3xFx112-13/14/12
Side Bends: 3x12x90

Literally everything about this session was fucking AIDS.

[cousinmuscles]

If I may give my opinion Gallowmere, I train for strength primarily too... Your acclimation sets are way too close to your max out. 20lbs is nothing but it sure does tax your CNS unless I am misreading it. You did three sets with 375 and 355 was an acclimation set. I'd just do:
Bar
135
225
285
325
375 for one all out set, balls to the walls, if you can duplicate the set within one work out then you know for sure you half assed it by at least 2-3 reps.

[Gallowmere]

If I may give my opinion Gallowmere, I train for strength primarily too... Your acclimation sets are way too close to your max out. 20lbs is nothing but it sure does tax your CNS unless I am misreading it. You did three sets with 375 and 355 was an acclimation set. I'd just do:
Bar
135
225
285
325
375 for one all out set, balls to the walls, if you can duplicate the set within one work out then you know for sure you half assed it by at least 2-3 reps.

The 375 was one amrap set. Everything between the slashes is always an individual set, unless it looks like 5x3x315, which would be 5 sets of 3 at 315.

I was expecting to pull it for five, but after three reps, I felt my back getting soft, so pulled the plug instead of ripping a shitty lift.

[cousinmuscles]

Though if the program you're doing (Juggernaut) has you doing 3 sets at near max then it's another story. Once you're done with this training cycle I highly recommend what I posted above.

[cousinmuscles]

The 375 was one amrap set. Everything between the slashes is always an individual set, unless it looks like 5x3x315, which would be 5 sets of 3 at 315.

I was expecting to pull it for five, but after three reps, I felt my back getting soft, so pulled the plug instead of ripping a shitty lift.

I do that too if I feel my back is losing rigidity, I have pulled muscles esp squatting with imperfect form so I very well know how much training can be lost from one mistake LOL!

But yeah I insist, 355 when 375 is your all out set is too much. Sometimes it's not even the CNS but metabolic stress in the muscles or what you want to call it, too many sets of too many reps or both, and you start wasting resources which can affect max performance. For my part I do 40kg jumps inbetween sets up to the last set and 50 it from bar to first 1-2 plates. I remember back in 2010 when I switched over to these larger jumps I noticed it was much easier to progress steadily with less workouts going bad.

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 140 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 140 watts+20 situps/20 sec rest

Getting back to progressing tempo work, now that I’m heading back into a high volume block.

[Gallowmere]

10s Accumulation Bench Day

Bench Press: 5x45/3x105/9x5x135/6x135
Dumbbell Row: 5x15-50/55/60/65/70
Dips: 4xF-23/14/11/7
Unilateral Cable Rows: 20x40/20x55/18x70/11x85

Everything felt pretty solid, and my conditioning is definitely vastly improved over my last 10s block.

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 150 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 150 watts+20 situps/20 sec rest

Skwatz this afternoon.

[Gallowmere]

10s Accumulation Squat Day

Vertical Jumps: 5x3
Back Squat: 5x95/3x135/9x5x195/7x195
RDL: 4xFx135-22/16/14/11
Good Mornings: 3x15x115
1400 Machine Crunches: 26x70/30x85/26x100/12x115

Conditioning is definitely vastly improved. Keeping the rest periods to sub-60 seconds had the legs turning to jello, without being overly winded.

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 150 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 150 watts+20 situps/20 sec rest

[Gallowmere]

AM Recovery Session

Fasted Aerobic Recumbent Bike:
15 minute warmup
3x10 minutes at 100-110/5 minutes active rest

Overhead work this afternoon.

[Gallowmere]

10s Accumulation Overhead Session

Clean and Press: 5x45/3x65/1x85/9x5x90/7x90
Snatch to Klokov Press: 5x45/3x65/4xFx75-12/6/6/5
Landmine Rows: 15x45/15x90/12x135/14x115/7x115
Unilateral Stiff Arm Pulldown: 10x30/4xFx20-40/24/16/15

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 150 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 150 watts+20 situps/20 sec rest

Deadlifts this afternoon.

[Gallowmere]

10s Accumulation Deadlift Session

Vertical Jumps: 5x3
Deadlift: 5x135/3x185/1x225/9x5x250/11x250
Clean to Front Squat: 5x45/3x95/3x8x115
Unilateral HS Curl: 4xFx112-32/18/17/15
Unilateral Leg Ext: 4xFx112-14/13/11/10
Side Bends: 4x15x75

Once again, vast improvement over my first 10s block.

[Gallowmere]

AM Recovery Session

Fasted Aerobic Recumbent Bike:
10 minute warmup
2x15 minutes at 95-105/8 minutes active rest

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 160 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 160 watts+20 situps/20 sec rest

Bench this afternoon.

[Gallowmere]

10s Intensification Bench Day

Bench Press: 5x45/3x95/1x135/9x3x150/10x150
Dumbbell Row: 5x15-55/60/65/70/75
Dips: 4xF-33/19/13/12
Unilateral Cable Rows: 20x45/20x60/19x75/14x90

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 160 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 160 watts+20 situps/20 sec rest

Skwatz this afternoon.

[Gallowmere]

10s Intensification Squat Day

Vertical Jumps: 4x3
Back Squat: 5x95/3x135/1x185/9x3x215/10x215
RDL: 4xFx155-21/18/13/11
Good Mornings: 3x15x125
1400 Machine Crunches: 32x85/30x100/17x115/13x130

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 160 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 160 watts+20 situps/20 sec rest

Now to get ready to go spend 12 hours in a spreader truck. Ugh.

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 160 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 160 watts+20 situps/20 sec rest

Seriously, fuck sitting in a truck for 12 hours straight anymore. I have no idea how I did that shit for a decade. I feel like stiffened dog shit this morning.

Overhead work this afternoon.

[Gallowmere]

10s Intensification Overhead Day

Clean and Press: 5x45/3x65/1x85/9x3x100/11x100
Snatch to Klokov Press: 5x45/3x65/4xFx85-10/6/6/4
Landmine Rows: 15x45/15x90/14x135/12x135/10x135
Unilateral Stiff Arm Pulldown: 10x35/4xFx45-15/11/8/6

[Gallowmere]

AM Session

Fasted Tempo Bike:
5 minute warmup
10x40 sec 140 watts+10 pushups/20 sec rest
5 minute active rest
10x40 sec 140 watts+20 situps/20 sec rest

Deadlifts this afternoon.