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

**cousinmuscles** · 03-12-2018, 05:06 AM

2/3/4 plates any time soon then!

**Gallowmere** · 03-12-2018, 05:48 AM

Originally Posted by cousinmuscles

2/3/4 plates any time soon then!

I hit all of those milestones about nine months ago (230 bench, 320 Squat, 465 dead), but that was 1RM. Seems crazy to think of how close I am to using them for higher rep work sets now though. I’m also only about 2 lbs. heavier now than I was when I hit those.

**Gallowmere** · 03-12-2018, 05:49 AM

Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest

Pretty fun little change up for the tempo work.

**cousinmuscles** · 03-12-2018, 10:34 AM

Originally Posted by Gallowmere

I hit all of those milestones about nine months ago (230 bench, 320 Squat, 465 dead), but that was 1RM. Seems crazy to think of how close I am to using them for higher rep work sets now though. I’m also only about 2 lbs. heavier now than I was when I hit those.

Dang lol I miscalculated your maxes because I didn't read carefully. You do lots of volume before the final lift. I have early influences from HIT and just do a warm up/acclimatization for a final grand 1-3 sets. We are pretty similar it seems, bench not as good as deadlift, and high weight increase despite not much weight gain. Good for killing a weight class

probably due to the muscle fiber make up.

If you're still gaining then I assume you're not worried about running a cycle yet. What compounds are you planning to use in the future though? Test, nandrolone , tren , anadrol ? Winstrol ? :P

**Gallowmere** · 03-12-2018, 01:29 PM

Originally Posted by cousinmuscles

Dang lol I miscalculated your maxes because I didn't read carefully. You do lots of volume before the final lift. I have early influences from HIT and just do a warm up/acclimatization for a final grand 1-3 sets. We are pretty similar it seems, bench not as good as deadlift, and high weight increase despite not much weight gain. Good for killing a weight class

probably due to the muscle fiber make up.

If you're still gaining then I assume you're not worried about running a cycle yet. What compounds are you planning to use in the future though? Test, nandrolone, tren, anadrol? Winstrol? :P

It’s going to be at least a few months before I consider a first cycle. I want to be sure I have my baseline TRT dialed in before I start piling stuff on. Easiest thing will be just taking my 2x/week dosages from whatever level they land at up to 250-300 of Test E twice per week to start.

**Gallowmere** · 03-13-2018, 10:55 AM

3s Intensification Overhead Day

Overhead Press: 5x45/3x75/1x110/1x120/4x3x130/8x130
Klokov Press: 5x45/3x85/1x110/3xFx130-5/4/4
Pullups: 5xF-20/15/10/15/11
Barbell Rows: 10x135/10x185/9x205/8x225
Strict Hammer Curls: 10x35s/9x35s/9x35s

Minor PRs but I’ll take it, considering that I slept a whole two fucking hours last night, due to work fuckery.

**Gallowmere** · 03-14-2018, 03:41 AM

AM Recovery Session

Aerobic Bike:
5 minute warmup
15 minutes at 110 watt/7.5 minutes active rest
15 minutes at 120 watt/7.5 minutes active rest

Deadlifts tomorrow.

**Gallowmere** · 03-15-2018, 04:44 AM

3s Intensification Deadlift Day

Deadlift: 5x135/3x225/1x315/1x340/4x3x365/7x365
Front Squat: 5x45/3x95/1x135/3x5x185
Barbell Calf Raise: 10x225/10x315/8x405/6x455
Iso-Lateral Leg Ext: 3xFx60-16/15/14
Iso-Lateral HS Curl: 3xFx60-17/13/10

**Gallowmere** · 03-16-2018, 02:18 AM

AM Session

5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest

Bench Realization tomorrow morning.

**Gallowmere** · 03-17-2018, 07:36 AM

3s Realization Bench Day

Bench Press: 5x45/5x110/3x135/2x155/1x165/1x180/1x190/3x+200-6 completed (+7.5 TM)
CS Dumbbell Row: 5x85s-12/12/11/10/10
Incline DB Bench: 3x80s-7/6/6/10x70s
Side Lateral: 4x20s-12/10/7/8
Face Pulls: 4x130-16/15/12/13

And more PRs. I suppose this technically puts me at a calculated 1RM for bench that’s over 1.5x bodyweight. Almost ready to graduate from “suck” to “meh”.

**cousinmuscles** · 03-17-2018, 11:19 AM

That's a good bench. For having done this with 50ng/dl serum test it is amazing.

**Gallowmere** · 03-17-2018, 02:42 PM

Originally Posted by cousinmuscles

That's a good bench. For having done this with 50ng/dl serum test it is amazing.

I’m no longer that low, though I’m still not sure where my levels are at. Just hit the six week mark for 100mg/week of TRT, so I’ll be scheduling for another round of bloods soon.

**cousinmuscles** · 03-17-2018, 05:41 PM

But the great majority of the work was done on those levels, credit deserved bro

**Gallowmere** · 03-18-2018, 01:29 AM

Originally Posted by cousinmuscles

But the great majority of the work was done on those levels, credit deserved bro

That’s a fair point. It’s part of the reason why I kind of expected my progress to take off like a rocket again as my hormones got into proper range. The last six weeks, I’ve seen upwards of 30 lbs. gains on all of my main lifts, which is damn near noobie gains territory.

Makes me all kinds of curious as to how things are going to roll when I do feel comfortable going to 500+mg/week for a cycle, later down the road. Hah.

**Gallowmere** · 03-18-2018, 01:33 PM

3s Realization Squat Day

Back Squat: 5x135/5x170/3x205/2x235/1x255/1x270/1x290/3+x305-6 completed (+15 TM)
RDL: 5x185/5x225/5x275/5x315/8x365
Adduction: 30x175/30x175/30x175
Abduction: 30x175/30x175/27x175
1400 Machine Crunches: 20x145/20x160/16x175/14x175

Yeeeah...totally didn’t see that coming. Always had this weird psychological thing with 300+ on squats, but 305 didn’t even start to feel heavy on my back until after the fifth rep.

**Gallowmere** · 03-19-2018, 02:36 AM

AM Session

Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest

Overhead work tomorrow.

**Gallowmere** · 03-20-2018, 04:48 AM

3s Realization Overhead Day

Overhead Press: 5x45/5x80/3x95/2x110/1x120/1x125/1x135/3+x140-7 completed (+10 TM)
Klokov Press: 5x45/3x95/1x115/3xFx130-5/2/3
Pullups: 5xF-20/13/12/14/13
Barbell Rows: 10x135/10x185/10x205/9x225
Strict Hammer Curls: 11x35s/9x35s/9x35s

That went slightly better than expected.

**Gallowmere** · 03-21-2018, 01:25 AM

AM Session

Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest

Deadlifts tomorrow.

**Gallowmere** · 03-22-2018, 06:02 AM

3s Realization Deadlift Day

Deadlift: 5x225/3x265/2x310/1x330/1x350/1x375/3+x395–7 completed (+20 TM)
Front Squat: 5x45/3x95/1x135/4x5x185
Barbell Calf Raise: 10x225/10x315/8x405/3x455
Unilateral HS Curl: 3xFx115-8/7/8
Unilateral Leg Ext: 3xFx115-9/7/8
Side Bends: 4x10x100

And so ends an absurdly productive training block. Definitely ready to dive into the higher volume to come.

Scale’s been hovering around 181 for the last few days.

**Gallowmere** · 03-23-2018, 03:26 AM

10s Accumulation Bench Day

Bench Press: 5x45/3x115/9x5x140/21x140
T-bar Row:10x45/10x70/10x90/3x12x115
Incline DB Bench: 3x65s-14/8/8
Side Lateral: 3x15s-18/12/11
SA Pulldown: 20x40/20x60/14x95

Okay, what the actual fuck with that amrap set?

**Gallowmere** · 03-24-2018, 03:52 AM

AM Session

Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest

Squats tomorrow.

**Gallowmere** · 03-25-2018, 12:25 PM

10s Accumulation Squat Day

Back Squat: 5x135/3x185/9x5x210/23x210
RDL: 5x185/5x225/3x12x255
Adduction: 30x175/30x175/21x175
Abduction: 30x175/23x175/21x175
1400 Machine Crunches: 20x145/20x160/19x175/16x175

Jesus fuck...this is starting to get weird.

**cousinmuscles** · 03-25-2018, 05:03 PM

Good gains bro

**Gallowmere** · 03-26-2018, 02:08 AM

Originally Posted by cousinmuscles

Good gains bro

Amazing what proper hormone levels can do. Honestly though, I’m fucking shocked. I was expecting SOMETHING, but goddamn. It’s only 50mg, twice per week...has me even more curious as to what 5-600/week is gonna do later. xD

**Gallowmere** · 03-26-2018, 03:56 AM

10s Accumulation Overhead Day

Overhead Press: 5x45/9x5x100/14x100
Klokov Press: 5x45/3xFx100-9/7/6
Pullups: 5xF-18/16/12/12/11
Barbell Rows: 10x135/4xFx185-14/11/10/10
Strict Hammer Curls: 12x35s/9x35s/7x35s

Came up short on sleep, and was dragging a bit this morning. Even still, not a terrible effort for volume.

**cousinmuscles** · 03-26-2018, 04:09 AM

Originally Posted by Gallowmere

Amazing what proper hormone levels can do. Honestly though, I’m fucking shocked. I was expecting SOMETHING, but goddamn. It’s only 50mg, twice per week...has me even more curious as to what 5-600/week is gonna do later. xD

With 600mg test E and anadrol

**Gallowmere** · 03-27-2018, 05:31 AM

AM Recovery Session

Aerobic Bike:
5 minute warmup
15 minutes at 110 watt/7.5 minutes active rest
12 minutes at 120 watt/7.5 minutes active rest

Deadlifts tomorrow.

**Gallowmere** · 03-28-2018, 04:11 AM

10s Accumulation Deadlift Day

Deadlift: 5x135/3x225/9x5x275/20x275
Front Squat: 5x45/3x95/3x10x135
Barbell Calf Raise: 10x225/3xFx315-14/11/8
Iso-lateral HS Curl: 4xFx60-18/14/10/8
Iso-lateral Leg Ext: 4xFx60-17/14/12/12

That was a fucking gasser of a plus set.

**Gallowmere** · 03-30-2018, 03:44 AM

Yesterday’s AM Recovery Session

Aerobic Recumbent Bike:
5 minute warmup
15 minutes at 100 watt/7.5 minutes active rest
15 minutes at 100 watt/7.5 minutes active rest

Today, 10s Intensification Bench Day

Bench Press: 5x45/3x135/9x3x155/19x155
T-bar Row:10x45/10x90/4x12x115
Incline DB Bench: 3x70s-10/8/7
Side Lateral: 3x15s-16/13/12
SA Pulldown: 20x60/16x95/16x95

**Gallowmere** · 03-31-2018, 06:55 AM

10s Intensification Squat Day

Back Squat: 5x135/3x225/9x3x240/17x240
RDL: 5x185/5x225/3x10x275
Adduction: 30x175/30x175/24x175
Abduction: 30x175/30x175/27x175
1400 Machine Crunches: 20x145/20x160/20x175/11x190

**Gallowmere** · 04-01-2018, 03:48 AM

AM Session

Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest

Overhead work tomorrow

**Gallowmere** · 04-02-2018, 03:56 AM

10s Intensification Overhead Day

Overhead Press: 5x45/3x95/9x3x115/12x115
Klokov Press: 5x45/3x95/3xFx115-6/5/5
Pullups: 5xF-20/15/10/11/10
Barbell Rows: 10x135/4xFx205-10/9/8/10
Strict Hammer Curls: 12x35s/9x35s/7x35s

Better than last week, but OHP is definitely much slower going than my other lifts. Makes sense though, given that it doesn’t have the larger muscle groups to fall back on.

**DocToxin8** · 04-02-2018, 07:28 AM

I tip my hat sir, haven’t read through this entire thread, just the first page where you show your transformation.
Great work and you show that this was done naturally as well, which is more power to you.

Gotta say again I’m impressed, from that starting point, too many just say fuck it, I can never be slim, fit or whatever.
You show that yes you can, with hard work, and discipline over time.
That’s awesome!

**Gallowmere** · 04-03-2018, 02:53 AM

Originally Posted by DocToxin8

I tip my hat sir, haven’t read through this entire thread, just the first page where you show your transformation.
Great work and you show that this was done naturally as well, which is more power to you.

Gotta say again I’m impressed, from that starting point, too many just say fuck it, I can never be slim, fit or whatever.
You show that yes you can, with hard work, and discipline over time.
That’s awesome!

I thank you. It’s definitely been an awesome learning process. As an added bonus, it resulted in a dedication to, and love for the iron that will carry on until my body ceases to function.

Never once has it felt like a chore in any way. I just can’t wrap my head around the mentality of those who train because “have to”. I do this shit every day because “want to” and “love to”.

**Gallowmere** · 04-03-2018, 03:10 AM

AM Session

Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest

Deadlifts tomorrow.

**Gallowmere** · 04-04-2018, 04:17 AM

10s Intensification Deadlift Day

Deadlift: 5x135/3x225/9x3x310/15x310
Front Squat: 5x45/3x95/3x8x155
Barbell Calf Raise: 10x225/3xFx365-9/8/9
Iso-lateral HS Curl: 4xFx70-11/9/8/8
Iso-lateral Leg Ext: 4xFx70-11/10/10/10

Going to be an interesting realization week coming up.

**Gallowmere** · 04-05-2018, 02:58 AM

AM Session

Tempo Bike:
5 minute warmup
5x40 sec 150 watts+10 pullups/20 sec rest
5x40 sec 150 watts+5 HLRs/20 sec rest
5 minute active rest
5x40 sec 150 watts+10 pushups/20 sec rest
5x40 sec 150 watts+20 McGill Situps/20 sec rest

Realization week starts tomorrow.

**Gallowmere** · 04-06-2018, 03:38 AM

10s Realization Bench Day

Bench Press: 5x45/5x115/3x140/1x160/10+x175-14 completed (+10 TM)
T-bar Row:10x45/10x90/4x12x115
Incline Bench: 5x135/3x155-6/5/4
Side Lateral: 3x15s-16/14/11
SA Pulldown: 20x70/20x85/10x100

That definitely went better than expected. The last time I had exactly 175 on the bar, I only hit 8 reps.

**Gallowmere** · 04-08-2018, 10:58 AM

Yesterday’s 10s Realization Squat session

Back Squat: 5x135/5x175/3x210/1x250/10+x265-16 completed (+15 TM)
RDL: 5x185/5x225/3x8x315
Adduction: 30x175/30x175/29x175
Abduction: 30x175/30x175/30x175
1400 Machine Crunches: 20x160/20x175/15x190/12x19

Today’s AM Recovery Session

Aerobic Recumbent Bike:
5 minute warmup
15 minutes at 100 watt/7.5 minutes active rest
15 minutes at 100 watt/7.5 minutes active rest

Overhead tomorrow.

**Gallowmere** · 04-09-2018, 03:30 AM

10s Realization Overhead Day

Overhead Press: 5x45/5x85/3x100/1x115/10+x125-11 completed (+2.5 TM)
Klokov Press: 5x85/3x100/3xFx125-5/4/4
Pullups: 5xF-20/15/10/14/16
Barbell Rows: 10x135/4xFx205-12/9/8/8
Strict Hammer Curls: 12x35s/10x35s/7x35s

Finally slowing down on at least one lift. I expected it to be OHP, for reasons I’ve posted before.