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

[Madcox]

Amazing Transformation Gallowmere! Fantastic Work Brother! Keep it up!

[Gallowmere]

Bench Press: (90 sec rest) 1x95/1x135/5x175/5x200/9x3x215/15x215
Barbell Row: (90 sec rest) 5x135/5x170/5x190/9x3x210/22x210
Barbell Shrugs: 3x365-13/12/12

[Gallowmere]

Back Squat: 5x135/5x225/5x250/3x295/1x345/10+x370-11 completed (+5 TM)
HLR: 4x-11/10/7/6
DB Side Laterals: 2x20s-20/18
Barbell Curls: 2x95-11/9

[Gallowmere]

Strict Press: 1x45/1x95/5x110/3x135/1x155/10+x165-11 completed (+2.5 TM)
Pullups: 4x-15/14/11/12
Klokov Press: 5x95/5x135/5x155/3x165
RGFMR: 5x-22/20/19/17/15

[Gallowmere]

Deadlift: 1x135/1x225/5x275/3x325/1x380/10+x410-11 completed (+2.5 TM)
DB French Press: 2x37-21/21
DB Hammer Curls: 2x37-20/18
Plate Side Bends: 2x45-26/25

[Gallowmere]

Bench Press: 1x95/1x135/5x160/3x190/1x225/10+x240-11 completed (+2.5 TM)
Barbell Row: 5x155/3x185/1x215/10+x230-16 completed (+15 TM)
Barbell Shrugs: 3x365-17/14/12
Incline Bench: 5x95/5x135/3x185-6/6/5

[Gallowmere]

Back Squat: 5x135/5x225/3x275/7x5x325/12x325
HLR: 5x-10/10/10/10/5
DB Side Laterals: 3x20s-18/13/11
Drag Curls: 2x55-16/15

Back to the 8s block after the deload. Not even bothering to post that weak ass shit.

[SampsonandDelilah]

Keep it cranking brother!

Add yourself to the list of guys that manage to just get it done regardless. No excuses. Nice work

[Gallowmere]

Strict Press: 1x45/1x95/1x115/1x135/7x5x145/12x145 (75 sec rest)
Tempo Pullups: 5x-10/8/8/8/10
Klokov Press: 5x95/5x135/1x155
FMR: 4x-20/16/14/14
Rack Band Pushdown: 3x-14/12/11

[Gallowmere]

Deadlift: 1x135/1x225/1x315/7x5x355/10x355 (75 sec rest)
DB Hammer Curls: 3x37-20/14/14
Plate Side Bends: 3x45-25/16/12

Definitely need more sleep.

[Gallowmere]

Bench Press: 1x95/1x135/1x185/7x5x210/13x210 (75 sec rest)
Barbell Row: 5x155/5x185/7x5x210/17x210 (75 sec rest)
WG Incline Bench: 5x95/5x135/3x185-4/5/3
Barbell Shrugs: 3x365-12/14/12

[Gallowmere]

Back Squat: 5x135/5x225/3x275/2x325/2x365/7x3x390/9x390 (115 sec rest)
SI DB Side Laterals: 3x20s-11/10/8
Drag Curls: 3x65-17/14/12

[Gallowmere]

Strict Press: (115 sec rest) 1x45/1x95/1x115/3x135/3x150/7x3x165/11x165
Tempo Pullups: 5x-10/12/10/8/6
Klokov Press: 5x95/5x135/5x155/2x165
FMR: 4x-18/18/15/12
HLR: 4x-9/8/5/4
Rack Band Pushdown: 3x-16/14/12

[Gallowmere]

Deadlift: (115 sec rest) 1x135/1x225/1x315/3x330/3x370/7x3x395/10x395
DB Hammer Curls: 3x37-20/14/12
Plate Side Bends: 3x45-20/20/20

[Gallowmere]

Bench Press: (115 sec rest) 1x95/1x135/3x190/3x215/7x3x230/12x230
Barbell Row: (115 sec rest) 5x155/3x190/3x215/7x3x230/16x230
WG Incline Bench: 5x95/5x135/3x185-7/5/5
Barbell Shrugs: 3x405-10/12/12

[Gallowmere]

Got busy and forgot to post these. Been a hell week at work.


Back Squat: 5x135/5x225/5x250/3x300/2x350/1x375/8+x400-9 completed (+5 TM)
SI DB Side Laterals: 3x30s-10/8/6
Drag Curls: 3x75-15/13/14

[Gallowmere]

Strict Press: 1x45/1x95/5x125/3x135/2x160/1x170/8+x180-8 completed (+0 TM)
Tempo Pullups: 5x-10/12/10/9/8
Klokov Press: 5x95/5x135/5x155/3x165
FMR: 4x-20/18/18/15
Rack Band Pushdown: 3x-15/12/9

[Gallowmere]

Deadlift: 1x135/1x225/5x275/3x330/2x385/1x410/8+x440-9 completed (+2.5 TM)
DB Hammer Curls: 3x37-20/17/16
Plate Side Bends: 3x45-25/25/25

[Gallowmere]

Bench Press: 1x95/1x135/5x160/3x190/2x225/1x240/8+x255-9 completed (+2.5 TM)
Barbell Row: 5x160/3x190/2x225/1x245/8+x260-13 completed (+12.5 TM)
WG Incline Bench: 5x95/5x135/3x185-8/7/7
Barbell Shrugs: 3x405-13/12/12

[Gallowmere]

Deload is over, and forgot to start posting training sessions.

Thursday:

Back Squat: 5x135/5x225/3x315/5x5x355/9x355
SI DB Side Laterals: 3x30s-12/10/7
Drag Curls: 3x95-12/11/9


Today:

Strict Press: 1x45/1x95/1x135/5x5x160/11x160
Tempo Pullups: 5x-11/11/10/9/8
Klokov Press: 5x95/5x135/5x155/3x165
FMR: 4x-21/18/16/14
Rack Band Pushdown: 3x-21/14/11

[Gallowmere]

Deadlift: 1x135/1x225/1x315/1x365/5x5x385/10x385
HLR: 3x-8/8/8
DB Hammer Curls: 3x37-20/18/15
Plate Side Bends: 3x45-20/20/20

[Gallowmere]

Bench Press: 1x95/1x135/1x185/5x5x225/12x225
Barbell Row: 5x165/3x195/5x5x235/17x235
WG Incline Bench: 5x95/5x135/1x185/3x195-6/6/5
Barbell Shrugs: 3x455-8/9/8

[SampsonandDelilah]

Just went back to post 1 on page 1 and read a couple of pages. I suggest you go do it too Gallow.

How fucking proud of yourself are you? You are a legit BAMF!

Newbies should be forced to read your log...your transformation is just remarkable.

Between you and Chark, I find real motivation and inspiration.

Congrats again bro

[Gallowmere]

Just went back to post 1 on page 1 and read a couple of pages. I suggest you go do it too Gallow.

How fucking proud of yourself are you? You are a legit BAMF!

Newbies should be forced to read your log...your transformation is just remarkable.

Between you and Chark, I find real motivation and inspiration.

Congrats again bro

Greatly appreciated.
I have gone back even further recently, as I still have my day 1 5/3/1 training log in my notes. It’s pretty damned amusing to see just how much things have changed in the last four years and some change. It’s not really surprising though, as this is just what happens with consistent work; the body will adapt.
The more interesting part to me, is the psychological shift. There was once a time when the idea of spending more than say, $3000 on anything other than a car or new gaming PC seemed absurd to me. Now, here I sit, with a training setup that cost more than my MX-5.

[Gallowmere]

Back Squat: 5x135/5x225/3x315/2x330/2x365/3x5x390/9x390
SI DB Side Laterals: 3x30s-10/7/7
Drag Curls: 3x95-12/11/10

[Gallowmere]

Strict Press: 1x45/1x95/1x135/2x145/2x165/3x5x175/8x175
Tempo Pullups: 5x-12/12/11/9/8
Klokov Press: 5x95/5x135/5x155/3x165
FMR: 4x-21/20/16/15
Rack Band Pushdown: 3x-21/16/15

[Gallowmere]

Deadlift: 1x135/1x225/1x315/2x365/2x405/3x5x425/7x425
HLR: 3x-9/8/6
DB Hammer Curls: 3x37-20/20/18
Plate Side Bends: 3x45-20/20/20

[Gallowmere]

Bench Press: 1x95/1x135/1x185/2x210/2x235/3x5x250/9x250
Barbell Row: 5x165/3x195/2x225/2x245/3x5x260/11x260
WG Incline Bench: 5x95/3x135/1x185/3x195-6/6/6
Barbell Shrugs: 3x455-8/10/9

[Gallowmere]

Back Squat: 5x135/5x225/5x255/3x305/2x355/1x380/1x405/5+x430-6 completed (+5 TM)
SI DB Side Laterals: 3x30s-9/8/7
Drag Curls: 3x105-12/12/11

Not bad, considering the body weight is still holding at 205, where I ended my last cycle.

[Gallowmere]

Strict Press: 1x45/1x95/5x115/3x135/2x160/1x170/1x180/5+x190-6 completed (+2.5 TM)
Tempo Pullups: 5x-12/13/11/10/8
Klokov Press: 5x95/5x135/5x155/5x165
RG FMR: 4x-21/15/12/12
Rack Band Pushdown: 3x-20/12/9

[Gallowmere]

Deadlift: 1x135/1x225/5x275/3x330/2x385/1x415/1x445/5+x470-6 completed (+2.5 TM)
HLR: 3x-9/8/6
DB Hammer Curls: 3x37-18/16/13
Plate Side Bends: 3x45-20/20/20

[Gallowmere]

Bench Press: 1x95/1x135/5x160/3x195/2x225/1x245/1x260/5+x275-6 completed (+2.5 TM)
Barbell Row: 5x170/3x200/2x235/1x250/1x270/5+x285-7 completed (+5 TM)
Barbell Shrugs: 3x455-8/9/8

[Gallowmere]

Just realized that I hadn’t posted shit here since my last deload.

Fuck it, full training log dumps.


3s Accumulation

Starting TMs:
Squat-510
Press-227.5
Deadlift-552.5
Bench-325
Row-340

11/26/20
“All they want is to save your soul,
But this cleansing comes with a price.”

Back Squat: 5x135/5x225/3x315/1x365/6x3x385/9x385
BB High Pulls: 3x115-8/7/5
Drag Curls: 3x115-9/8/5

11/28/20
“This will destroy you before you mourn the passing dream.”

Strict Press: 1x45/1x95/1x135/1x155/6x3x170/8x170
Tempo Pullups: 5x-12/12/8/6/6
Klokov Press: 5x95/5x135/5x155/4x165
FMR: 4x-16/16/12/15
Rack Band Pushdown: 3x-21/14/12

11/29/20
“We were the lions, now we bow to the hydra,
‘Cause when you cut of the head,
Fucking two grow back.”

Deadlift: 1x135/1x225/1x315/1x365/1x405/6x3x415/8x415
HLR: 4x-9/7/6/5
DB Hammer Curls: 3x37-20/18/11
Plate Side Bends: 3x45-20/20/17

12/1/20
“Your vision’s off,
Your misled delusions.
(Why am I not surprised?)
And soon you’ll see,
We’re not the enemy.”

Bench Press: 1x95/1x135/1x185/1x225/6x3x245/11x245
Barbell Row: 5x165/3x195/1x235/6x3x255/12x255
WG Incline Bench: 5x95/3x135/1x185/3x205-6/6/6
Barbell Shrugs: 3x405-12/12/12
Ab Wheel: 5x-17/11/8/8/8

[Gallowmere]

3s Intensification

Starting TMs:
Squat-510
Press-227.5
Deadlift-552.5
Bench-325
Row-340

12/3/20
“I’ll be the ghost that haunts you in your sleep.
You have anchored the hate in me.”

Back Squat: 5x135/5x225/3x315/1x355/1x395/4x3x420/6x420
BB High Pulls: 3x115-10/9/7
Drag Curls: 3x115-9/8/7
Ab Wheel: 5x-16/15/12/11/10

12/5/20
“So kiss the hangman as you drop,
The rotting corpse of decency.”

Strict Press: 1x45/1x95/1x135/1x160/1x175/4x3x190/5x190
Tempo Pullups: 5x-13/11/10/8/7
Klokov Press: 5x95/5x135/5x155/4x165
FMR: 4x-17/17/14/14
Rack Band Pushdown: 3x-20/14/13

12/6/20
“You’ve been given all the power, boy.
Now, go and make your move.”

Deadlift: 1x135/1x225/1x315/1x365/1x405/1x430/4x3x455/6x455
HLR: 3x-10/8/6
DB Hammer Curls: 3x37-18/16/16
Plate Side Bends: 3x45-20/20/19

12/8/20
“Watching my body falling in, growing rust.
Kill me with this, or I’ll end you like that.”

Bench Press: 1x95/1x135/1x185/1x230/1x250/4x3x270/7x270
Barbell Row: 5x165/3x195/1x225/1x240/1x265/4x3x280/7x280
Barbell Shrugs: 3x425-12/11/10
Ab Wheel: 5x-20/14/10/11/11

[tarmyg]

There he is [emoji106]

[Cuz]

Good stuff. Nice lifts brother

[Gallowmere]

Back Squat: 5x135/5x225/5x255/3x305/2x355/1x385/1x410/1x435/3+x460-4 completed (+5 TM)
BB High Pulls: 3x115-11/10/8
Drag Curls: 3x115-10/8/7
Ab Wheel: 5x-20/15/14/12/9

[Gallowmere]

Strict Press: 1x45/1x95/5x115/3x135/2x160/1x170/1x185/1x195/3+x205-4 completed (+2.5 TM)
Tempo Pullups: 5x-12/12/9/8/9
Klokov Press: 5x95/6x135/6x155/5x165
FMR: 4x-22/19/17/17
Rack Band Pushdown: 3x-19/15/13

[Gallowmere]

Deadlift: 1x135/1x225/5x275/3x335/2x385/1x415/1x445/1x475/3+x495-5 completed (+5 TM)
HLR: 3x-10/10/9
DB Hammer Curls: 3x37-22/20/18
Plate Side Bends: 2x45-20/20

[Gallowmere]

Bench Press: 1x95/1x135/5x165/3x195/2x230/1x245/1x265/1x280/3+x295-5x completed (+5 TM)
Barbell Row: 5x175/3x205/2x240/1x255/1x270/1x290/3+x305-5 completed (+5 TM)
WG Incline Bench: 5x95/3x135/1x185/3x205-6/6/6
Barbell Shrugs: 3x425-10/12/12
Ab Wheel: 5x-20/16/14/12/11