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

[Gallowmere]

AM Recovery Session

Aerobic Recumbent Bike:
5 minute warmup
2x15 minutes at 100 watt/7.5 minutes active rest

Overhead work tomorrow.

[Gallowmere]

5s Intensification Overhead Day

Overhead Press: 5x45/3x65/1x85/2x100/2x110/3x5x120/9x120
Klokov Press: 5x45/3x65/1x85/3xFx120-4/3/3
Pullups: 5xF-17/12/6/11/8
Barbell Rows: 10x135/10x185/6x205/4x225
Strict Hammer Curls: 4x40/9x30/6x35

Dropping the clean and snatch aspects during my 5s and 3s blocks for now. I just need to get my technique cleaned up on those before I load them any heavier. Noticed my left shoulder was starting to be faggy, and after this morning’s session, those were definitely the culprit.

Also, strict hammer curls (starting with DBs on the front of the legs to avoid any swing) are fucking brutal.

[Gallowmere]

PM Session

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

Deadlifts tomorrow.

[Gallowmere]

5s Intensification Deadlift Day

Deadlift: 5x135/3x225/2x275/2x305/3x5x325/10x325
Front Squat: 5x45/3x95/1x115/5x5x135
Calf Press: 15x135/15x225/5x315/5x405/3xFx495-16/12/12
Adduction: 30x140/23x170/23x170
Abduction: 30x140/22x170/20x170
Side Bends: 4x8x100

Easily could have pulled another couple of reps on the deadlift plus set, as the first 8 reps went without even the slightest pause. Decided to leave a bit in the tank, as the coming Realization week will really show me where I’m headed.

[Gallowmere]

PM Session

Aerobic Bike:
5 minute warmup
2x15 minutes at 110 watt/7.5 minutes active rest

Recovery day tomorrow, then into 5s Realization in the coming week.

[Gallowmere]

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 weighted crunches/20 sec rest

Bench tomorrow.

[Gallowmere]

5s Realization Bench Day

Bench Press: 5x45/5x110/3x135/2x155/1x165/1x175/5+x185-6 completed (+2.5 TM)
CS Dumbbell Row: 5x80-8/9/9/9/10
Incline DB Bench: 4x75s-9/8/6/6
Face Pulls: 12x100/12x110/9x120/9x120

Not great, but considering how long my bench was completely stalled, I’ll take it. TRT should be fully kicked in and leveled off by the end of my 3s block, so we shall see how things go.

Tempo cardio this afternoon.

[Gallowmere]

PM Session

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

Squats tomorrow.

[Gallowmere]

5s Realization Squat Day

Vertical Jumps: 4x3
Back Squat: 5x135/5x165/3x195/2x230/1x245/1x265/5+x280-7 completed (+10 TM)
Good Mornings: 10x155/10x185/8x205
RDL: 12x185/12x225/12x275/
Weighted Crunches: 18x70/9x80/8x80

[Gallowmere]

AM Recovery Session

Aerobic Bike:
5 minute warmup
2x15 minutes at 110 watt/7.5 minutes active rest

Overhead work tomorrow.

[Gallowmere]

5s Realization Overhead Day

Overhead Press: 5x45/5x75/3x90/2x105/1x115/1x120/5+x130-7 completed (+5 TM)
Klokov Press: 5x45/3x65/1x85/1x130/5x115/x115
Pullups: 5xF-17/12/8/15/11
Barbell Rows: 10x135/10x185/8x205/5x225
Strict Hammer Curls: 8x35/6x35/5x35

Fuck...yes. Everything about that shit felt amazing.

Updated picture. Scale’s leveled off a bit. Waiting until my moving average catches up to the spike before altering anything further.

[cousinmuscles]

Looking jacked!

[Gallowmere]

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 McGill situps/20 sec rest

Deadlifts tomorrow.

[Gallowmere]

Looking jacked!

Thank ya. Definitely feeling stronger, but tomorrow is my own personal “real test”. Have a pin tonight, then deadlift realization in the morning.

Few things get me psyched up and the bloodlust flowing, quite like ripping shit off of the floor.

[Gallowmere]

5s Realization Deadlift Day

Deadlift: 5x135/5x210/3x250/2x295/1x315/1x335/5+x355-9 completed (+20 TM)
Front Squat: 5x45/3x95/1x135/4x5x155
Calf Press: 10x135/10x225/5x315/5x405/3x495/3xFx545-12/10/10
Adduction: 30x140/25x170/24x170
Abduction: 30x140/25x170/21x170
Side Bends: 4x8x100

I just...goddamn. Three weeks ago, 335 for 8 felt like it nearly killed my ass. 355 for 9 felt breezy as hell.

[Gallowmere]

PM Recovery Session

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

[Gallowmere]

AM Recovery Session

Aerobic Bike:
5 minute warmup
2x15 minutes at 110 watt/7.5 minutes active rest

Bench deload soon.

[Gallowmere]

Bench Deload

Bench Press: 5x45/5x95/5x115/5x135
CS Dumbbell Row: 3x80-12/9/8
Incline DB Bench: 2x75s-10/7
Face Pulls: 2x120-14/11
Barbell Shrugs: 5x315/5x405/2x495

Squats in the morning.

[Gallowmere]

Squat Deload

Vertical Jumps: 2x3
Back Squat: 5x95/5x135/5x165/5x195
Good Mornings: 10x155/10x185
RDL: 12x225/12x275
Weighted Crunches: 20x70/10x80

[Gallowmere]

AM Recovery Session

Aerobic Bike:
5 minute warmup
2x15 minutes at 110 watt/7.5 minutes active rest

Overhead day tomorrow.

[Gallowmere]

Overhead deload.

Overhead Press: 5x45/5x60/5x75/5x90
Klokov Press: 5x45/3x65/1x85/2xFx90-13/11
Pullups: 3x-12/12/9
Barbell Rows: 8x205/6x225
Strict Hammer Curls: 9x35/7x35

[cousinmuscles]

Heavy barbell rows for a deload!

[hollowedzeus]

5s Realization Overhead Day

Overhead Press: 5x45/5x75/3x90/2x105/1x115/1x120/5+x130-7 completed (+5 TM)
Klokov Press: 5x45/3x65/1x85/1x130/5x115/x115
Pullups: 5xF-17/12/8/15/11
Barbell Rows: 10x135/10x185/8x205/5x225
Strict Hammer Curls: 8x35/6x35/5x35

Fuck...yes. Everything about that shit felt amazing.

Updated picture. Scale’s leveled off a bit. Waiting until my moving average catches up to the spike before altering anything further.

Mate youre looking fuckin awesome! Keep doing what youre doing

[Gallowmere]

Mate youre looking fuckin awesome! Keep doing what youre doing

Thank ya. I’ve definitely noticed that I’ve been feeling, looking and tape measuring a bit more full since starting TRT. Even more importantly, I’ve hit hilariously easy PRs on every single one of my movements.

It’s all quite encouraging, considering that I’m not even quite four weeks into treatment yet.

[Gallowmere]

Deadlift Deload.

Deadlift: 5x135/5x170/5x210/5x250
Front Squat: 5x45/3x95/1x135/2x5x155
Calf Press: 10x225/5x315/5x405/5x495/2xFx545-15/13
Iso-Lateral Leg Ext: 15x50/17x50
Iso-Lateral HS Curl: 20x50/17x50
Side Bends: 2x8x100

[Gallowmere]

Heavy barbell rows for a deload!

I like to keep intensity up on accessories, but halve the number of sets to reduce volume. Keeps me from losing the feel of heavy weight. Total intensity deloads leave me lifting like a bitch for two weeks while me CNS ramps back up.

[Gallowmere]

Final Deload Recovery Session.

Aerobic Bike:
5 minute warmup
2x15 minutes at 110 watt/7.5 minutes active rest

3s block starts tomorrow morning with bench.

[Gallowmere]

3s Accumulation Bench Day

Bench Press: 5x45/5x95/3x135/6x3x170/10x170
CS Dumbbell Row: 5x85s-9/8/8/8/8
Incline DB Bench: 3x80s-5/4/2/10x65s
Barbell Shrugs: 6x405/4x365-8/8/6/7
Face Pulls: 4x120-15/13/12/13



Moar PRs.

[Gallowmere]

PM Session

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

Skwatz tomorrow.

[Gallowmere]

3s Accumulation Squat Day

Back Squat: 5x135/3x185/1x225/6x3x255/10x255
RDL: 10x185/10x225/10x275/3x315 (forgot chalk)
Adduction: 30x170/26x170/26x170
Abduction: 30x170/25x170/25x170
1400 Machine Crunches: 20x120/20x135/20x150/10x165

Aaaaand more PRs on literally everything, except RDL, because the bars at this gym completely fucking suck without chalk, and I wasn’t expecting to need it for 315.

[Gallowmere]

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

Overhead day tomorrow.

[Gallowmere]

3s Accumulation Overhead Day

Overhead Press: 5x45/3x75/1x95/6x3x120/11x120
Klokov Press: 5x45/3x75/1x95/3xFx120-5/5/4
Pullups: 5xF-20/15/9/11/9
Barbell Rows: 10x135/10x185/8x205/7x225
Strict Hammer Curls: 10x35s/8x35s/7x35s

More PRs.

[Gallowmere]

3s Accumulation Deadlift Day

Deadlift: 5x135/3x225/1x315/6x3x330/10x330
Front Squat: 5x45/3x95/1x135/4x5x175
Barbell Calf Raise: 10x225/10x315/7x405/5x455
Iso-Lateral Leg Ext: 3xFx60-14/13/13
Iso-Lateral HS Curl: 3xFx60-15/12/10
Side Bends: 4x8x105

Not quite a PR, though last week I took an off day between overhead and dead days. Still pretty solid though. Loooots of back work in two days straight.

[Gallowmere]

AM Session

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

[Gallowmere]

AM Session

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

Bench session tomorrow.

[Gallowmere]

3s Intensification Bench Day

Bench Press: 5x45/5x95/3x135/1x155/1x175/4x3x185/8x185
CS Dumbbell Row: 5x85s-11/10/9/9/9
Incline DB Bench: 3x80s-6/5/4/9x70s
Side Lateral: 4x20s-9/8/8/8
Face Pulls: 4x120-15/15/14/12

Aaaand moar PRs.

Scale’s leveled off around 177 it seems. Will see where things go over the next couple of weeks though.

[Gallowmere]

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

Squats this afternoon

[Gallowmere]

3s Intensification Squat Day

Back Squat: 5x135/3x185/1x235/1x260/4x3x280/8x280
RDL: 5x185/5x225/5x275/5x315/7x365
Adduction: 30x170/30x175/23x175
Abduction: 30x175/30x175/22x175
1400 Machine Crunches: 20x135/20x150/14x165/12x165

PRs on all the things.

[cousinmuscles]

Good lifts man!

[Gallowmere]

Good lifts man!

I’m definitely happy with how things are progressing. Next week’s Realization sets will tell the real story though. AMRAPs with 200 on bench, 305 on squats, 140 on overhead and 395 on deads.