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

  1. #201
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    10s Intensification Deadlift Day

    Deadlift: 5x135/3x185/1x225/9x3x280/12x280
    Leg Press: 12x135/10x225/10x315/3x12x405
    Calf Press: 15x135/15x225/15x315/3xFx405-11/13/14
    Unilateral HS Curl: 3xFx112-33/27/21
    Unilateral Leg Ext: 3xFx112-16/14/15
    Side Bends: 4x15x80

  2. #202
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    AM Recovery Session

    Fasted Aerobic Recumbent Bike:
    15 minute warmup
    3x15 minutes at 100-110 watts/8 minutes active rest

  3. #203
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    AM Recovery Session

    Fasted Aerobic Recumbent Bike:
    15 minute warmup
    3x15 minutes at 100-110 watts/8 minutes active rest

    Realization week starts this afternoon, with bench.

  4. #204
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    10s Realization Bench Day

    Bench Press: 5x45/5x110/3x135/1x155/10x+165-10 completed (+0 TM)
    Dumbbell Row: 5x15-55/60/65/70/75
    Dips: 4xF-34/21/14/11
    Unilateral Cable Rows: 20x50/20x65/20x80/15x95
    Decline Situps: 3x25

    Probably could have forced off another rep or so, but with the lack of guards or spotter, I wasn’t interested in tasting a falling bar.

  5. #205
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    looks like you are tearing up G!

    great log by the way!

  6. #206
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    Quote Originally Posted by RaginCajun View Post
    looks like you are tearing up G!

    great log by the way!
    Thank ya. If I decide to stop being a lazy ass and trim the winter wool off a bit, I’ll take some updated pictures in the near future.

    It’s been five months since I ended my last cut, and I’m up about 8 lbs. (163-171). Unfortunately, the total lack of gear usage means that at least half of that is pure chub. Hah.

  7. #207
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    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

    Squats this afternoon.

  8. #208
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    10s Realization Squat Day

    Vertical Jumps: 5x3
    Back Squat: 5x135/5x160/3x195/1x225/10+x240-12 (+5 TM)
    RDL: 4xFx185-18/14/10/9
    Good Mornings: 3x12x135
    1400 Machine Crunches: 32x100/20x115/16x130/11x145

    Fucking hell, that 12th felt like a grind from hell. I doubt it was that severe though, as the collars were spinning when I finished the rep.

  9. #209
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    AM Recovery Session

    Fasted Aerobic Recumbent Bike:
    15 minute warmup
    2x15 minutes at 100-110 watts/8 minutes active rest

    Hoooly damn, legs are fried from yesterday.

  10. #210
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    AM Recovery Session

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

    Overhead work this afternoon.

  11. #211
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    10s Intensification Overhead Day

    Clean and Press: 5x45/5x75/3x90/1x105/10+x115-10 completed (+0 TM)
    Snatch to Klokov Press: 5x45/3x65/1x85/4xFx95-11/7/5/4
    Landmine Rows: 15x45/15x90/15x135/13x135/10x135
    Pullups: 5xF-12/10/7/6/5

  12. #212
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    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.

  13. #213
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    10s Realization Deadlift Day

    Deadlift: 5x135/5x210/3x250/1x290/10+x310-12 (+5 TM)
    Leg Press: 12x135/10x225/10x315/3x12x405
    Calf Press: 15x135/15x225/15x315/3xFx405-16/14/12
    Unilateral HS Curl: 3xFx112-32/29/25
    Unilateral Leg Ext: 3xFx112-15/14/15
    Side Bends: 4x12x85

    Now to debate whether or not to bother deloading before starting the 8s block...

  14. #214
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    Quote Originally Posted by Gallowmere View Post
    10s Realization Deadlift Day

    Deadlift: 5x135/5x210/3x250/1x290/10+x310-12 (+5 TM)
    Leg Press: 12x135/10x225/10x315/3x12x405
    Calf Press: 15x135/15x225/15x315/3xFx405-16/14/12
    Unilateral HS Curl: 3xFx112-32/29/25
    Unilateral Leg Ext: 3xFx112-15/14/15
    Side Bends: 4x12x85

    Now to debate whether or not to bother deloading before starting the 8s block...
    I always debate that between periods, but then I’m like fuck it. I’m still making gains so I push through it.
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    No Source Check Please, I don't know of any.


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  15. #215
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    Quote Originally Posted by MuscleScience View Post
    I always debate that between periods, but then I’m like fuck it. I’m still making gains so I push through it.
    I normally do as well. However, given what a shitshow my upper body realization days were this block, I’m thinking it might not be a bad idea to shed some fatigue.

  16. #216
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    Yesterday’s AM Session

    Fasted Aerobic Recumbent Bike:
    2x15 minutes at 85-95watt/7.5 minutes active rest

    Yesterday’s Deload Bench Day

    Day 109.5: 1/14/18
    Bench Press: 5x45/5x95/5x110/5x135
    Dumbbell Row: 3x15-55/65/70
    Dips: 2xF-26/18
    Unilateral Cable Rows: 20x80/17x95
    Decline Situps: 2x25

    Today’s 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

    Squats this afternoon.

  17. #217
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    Deload Back Squat Day

    Back Squat: 5x95/5x135/5x160/5x195
    RDL: 2x12x185
    Good Mornings: 2x12x135
    1400 Machine Crunches: 20x130/13x145

    Scheduled for tomorrow morning for draws for my first comprehensive bloodwork panel. This should prove insightful, if nothing else.

  18. #218
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    Pretty fucking annoyed at not being able to do my normal morning routine, due to the blood draw in a few hours. My weird schedule is definitely not compatible with the rest of the world.

    I’d normally already have a training session and 600-700 calories down by 5 am. Blah.

  19. #219
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    Deload Overhead Day

    Clean and Press: 5x45/5x60/5x75/5x90
    Snatch to Klokov Press: 5x45/3x60/1x75/2xFx85-12/7
    Landmine Rows: 15x45/15x90/15x135
    Pullups: 3x-11/6/5
    Tempo Rower:
    5x40 sec 45s/m+10 pushups/20 sec rest
    5x40 sec 45s/m+20 situps/20 sec rest

  20. #220
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    More snow means more long ass days of plowing/salt spreading. Luckily, I’m on a deload week, and hoofing it around in the snow when on hold is keeping shit from stiffening up too bad.

    I still hate sitting in a truck for long periods now.

  21. #221
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    Quote Originally Posted by Gallowmere View Post
    More snow means more long ass days of plowing/salt spreading. Luckily, I’m on a deload week, and hoofing it around in the snow when on hold is keeping shit from stiffening up too bad.

    I still hate sitting in a truck for long periods now.
    That was my cardio yesterday. Spent 2 hours shoveling snow and chasing the dog out in it. Surprisingly i got my heart rate nearly in the 90% range just what I though was working mildly.
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


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  22. #222
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    AM Session

    Bike Max Watt Test:
    10 minute warmup
    Round 1: 200.7
    10 minutes active rest
    Round 2: 204.0
    10 minutes active rest

    Dat 183 BPM heart rate.

    Skipping deadlift deload and going straight into my 8s block this afternoon. Tired of low ass workload already.

  23. #223
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    Quote Originally Posted by Gallowmere View Post
    AM Session

    Bike Max Watt Test:
    10 minute warmup
    Round 1: 200.7
    10 minutes active rest
    Round 2: 204.0
    10 minutes active rest

    Dat 183 BPM heart rate.

    Skipping deadlift deload and going straight into my 8s block this afternoon. Tired of low ass workload already.
    you have a windgate bike or something?
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  24. #224
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    Quote Originally Posted by MuscleScience View Post
    you have a windgate bike or something?
    Nah, just a LeMond stationary with adjustable wattages.

  25. #225
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    8s Accumulation Bench Day

    Bench Press: 5x45/3x115/7x5x145/10x145
    Dumbbell Row: 5x12-55/60/65/70/75
    Incline DB Bench: 12x50/10x55/6x60/4x60
    Unilateral Cable Rows: 20x55/20x70/13x85/10x100/8x115

  26. #226
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    AM Session

    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

    Squats this afternoon.

  27. #227
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    8s Accumulation Squat Day

    Vertical Jumps: 6x3
    Back Squat: 5x95/3x135/1x185/7x5x210/10x210
    RDL: 4xFx155-18/13/11/9
    Good Mornings: 3x15x115
    1400 Machine Crunches: 25x100/22x115/19x115/11x130

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