GFH without killing anyone
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This thread has been closed by a moderator. Replies are no longer possible.| Joni |  | GFH without killing anyone | 22-09-2006 @ 22:52 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | Starting a log here, of course, home of sugden barbell! background: 200/130/220 making it 550 total. Bodyweight around 107, maybe 108kg now. Plan is to get f**king strong and big, nothing more complicated than that. Short term goal is to nail 600kg total at north west open next year to qualify to nationals - 600kg is the 110kg weight class limit for seniors. LETS GO! --------------------------- good session today, i was very tired before going to the gym, but double dose of caffeine fixed that in no time. After last weeks disasterous bench session i was planning to just see how it goes, rather than stick to my master plan on bench. But since the going was good i utilised it! Bench press 10x60 5x80 3x100 1x110 1x120 - very good 1x125 - easy 1x130kg - New PB! Last bench PB was last march so i was due one! More to follow, that was not my max i promise. 5x5x112.5kg - very happy for nailing this. Upwards and onwards. lat pulldown 10x77 10x98 4x10x119 reverse rear delt flyes 3x12x14kg dbs Shoulder tendonitis restoration and recovery work (aka curls) 12,12,11 x ez bar + 30kg | ||
| tokar | | ... | 23-09-2006 @ 10:52 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Good work on the PB mate! At 107kg, you don't really have a lot of room to GFH if you want to qualify for Nationals at 110kg though, do you? | ||
| Emperor_Naseem | | ... | 23-09-2006 @ 11:40 |
 As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220515.0 kgs @ 85kgs UnEq | He does if he lost some fat. | ||
| Joni | | ... | 23-09-2006 @ 21:06 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | mate, even if i am 112kg in my normal evening weigh in, after couple panic s**ts just before a comp i will be below 110kg guaranteed  fat stays where it is. | ||
| Joni | | ... | 24-09-2006 @ 17:24 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | Today, another awesome session. GFH is really kicking in, and like always, it helps my bench and squat, but deadlifts are stalling. Squats 6x60 5x100 3x140 1x160 1x180 3x1x190kg - f**king triple, bring it on! 1x200 - equal old PB - but much easier! Maybe should have gone 1% heavier, 202.5kg  5x140 This calculator: http://www.muscletech.com/CALCULATORS/ONE_REP_MAX/one_rep_max.... would give me 215 pb on squat with that triple. Now there's a thought i like need to think how to best ride this current wave... Pullthroughs 20x stack ab pulldown 6x63 12x63 no necks 10x60 10x100 10x140 15x180 15x200 15x220kg | ||
| Joni | | ... | 24-09-2006 @ 17:25 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | and GFH news, weighed at 108.4kg after session which i think would mean close to 109 before session - slow steady gains in the GFH, just the way i like it. | ||
| Adam | | ... | 24-09-2006 @ 17:36 |
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260665.0 kgs @ 90kgs UnEq | Great squating mate. I think if you taper this right you could be looking at 210 minimum. | ||
| tokar | | ... | 24-09-2006 @ 21:45 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Why would you do an equal PB? Why didn't you add the 2.5kg? Nice going anyway - should build up some good confidence doing 200 twice fairly close to one another. | ||
| Joni | | ... | 25-09-2006 @ 10:23 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | tokar, i figured since making a triple with 190 my pb has to be well above 200 - i did the 200 after rob said how much of a struggle that 200 pb lift was. It was great to make it smoother. regarding the tapering... i have decided that my target squat is now 210, and have to figure out how to nail that. Looking back at my training it looks like i make sporadic gains followed by long dry spells due to changes in life situation (stress at work, lack of sleep, drop in bodyweight etc) or an injury (done my lower back twice already this year). So of course i need to factor this in, i should "ride the wave" and get the PBs while i am good for them. I am tempted to go for 205 next sunday with low volume below max deadlifting session on wednesday to save myself. Then follow that with a lighter squatting week (maybe work on my new planned opener weight 180 or even below) and then hit new heights again either at the sugden gym meet, or the comp if i am doing it. On bench i will go for "lighter" singles this friday, but will go balls to wall with the 5x5 and do my best to get 115. On deadlifts i dont have a clue They dont feel strong at all at the moment! | ||
| tokar | | ... | 25-09-2006 @ 22:18 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 115x5x5 will be excellent. Do you pause any of the 5x5s? | ||
| Joni | | ... | 25-09-2006 @ 23:07 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | no pause on 5x5s, just rep them out and get them over and done with as quickly as possible, which is about an hour. | ||
| Joni | | ... | 27-09-2006 @ 10:42 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | yesterdays dicking around session bench for warmup 10x60 5x80 board presses, 4 boards (= not a lot of ROM) 5x100 5x110 5x120 3x130 1x140 1x145 then a break to fetch Jonathan, got a bit cold so: 3x110 1x130 1x150 - really heavy! Push presses 5x40 3x60 4x70 1x75 got a cramp or muscle pull in my left forearm, very painful, so left the push pressing there and instead focused on a very integral and important power movement: Tricep pushdowns! 3x12xstack | ||
| Joni | | ... | 27-09-2006 @ 20:56 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | was supposed to be a light deadlift day, but one has to ride the wave... deadlifts 10x60 5x100 3x140 1x180 1x200 - fast! 1x210 - easy 1x220 - hard, but better than when this was my PB. fx225 1x180 couple weeks back off then go for a PB of 222.5kg to break the ice. bentover rows 8x90 4x6x110 "pull-ups" 3x5 - i hate these... bentover dumbell rear delt 3x15x15kg dbs curl 20xez bar +30kg | ||
| tokar | | ... | 27-09-2006 @ 21:25 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Originally posted by JDVeganMofo... was supposed to be a light deadlift day, but one has to ride the wave... deadlifts 10x60 5x100 3x140 1x180 1x200 - fast! 1x210 - easy 1x220 - hard, but better than when this was my PB. fx225 1x180 I was under the impression it still was your PB.... | ||
| Rob | | ... | 27-09-2006 @ 21:27 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 50p fine. | ||