gtbmed's strength journal

gtbmed · 09-12-2009, 01:02 AM

2 pos. cleans
125x2
135x2
135x2
145x2
155x2
155x2
155x2
135x2
Rack jerks
135x2
135x2
135x2
145x2
135x2
Clean pulls
175x3
185x3
185x3

My grip was killing me by the end of this.

gtbmed · 09-12-2009, 01:05 AM

3 pos. snatch
95x3
95x3
105x3
105x3
95x3
Snatch grip push-press
85x5
85x5
85x5
85x5
85x5
Snatch pulls
135x3
135x3
135x3
Front squats
185x3
185x3
195x3
195x3
185x3

gtbmed · 09-13-2009, 11:04 PM

Clean and jerk
135x1
135x1
135x1
145x1
155x1
GPP

gtbmed · 09-23-2009, 10:26 PM

Rack pulls (just above the knee)
200x10
245x6
285x3
325x1
365x1
405x1
385x1
385x1
385x1
225x8
RDLs
205x7
205x7
205x7
Neutral-grip pullups
+25x5
+25x5
+25x3
Kneeling leg curl
100x7
110x7
110x7
Hammer curls
30x10
30x10
DB side bends
75x12
75x12

gtbmed · 09-23-2009, 10:30 PM

Close-grip bench press
85x10
105x6
125x3
140x1
155x1
175x1
185x1
185x0 (only got a few inches)
Wide-grip DB bench press
65x6
65x6
65x5
Weighted dips
+20x6
+25x5
+25x4
DB Arnie press
35x7
35x7
35x7
Seated cable row
65x10
65x10
65x10

gtbmed · 09-23-2009, 10:34 PM

Speed box squat
bar x10
95x6
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Speed deadlift
155x1
155x1
155x1
155x1
RDLs
135x12
155x12
155x12
Kneeling leg curls
100x7
100x7
100x7
DB shrugs
85x10
85x10
Hammer curls
30x12
30x12
Side bends
75x12
75x12

gtbmed · 09-23-2009, 10:38 PM

Speed bench press
Bar x12
85x6
Wide grip
105x3
105x3
105x3
Medium grip
105x3
105x3
105x3
Close grip
105x3
105x3
105x3
Dips
BWx15
BWx15
BWx7
BWx6
BWx6
BWx6
BWx5
DB bent over rows
70x12
70x12
DB laterals
15x12
15x12
Face pulls
65x12
65x12

gtbmed · 09-23-2009, 10:42 PM

I was pissed today with my rack pulls. I have the strength to get 405 but my grip was a major limiting factor today. I got 405 up a few times only to have the barbell slip out of my hands. I think I need to invest in some chalk.

Rack pulls
205x10
245x6
285x3
325x1
365x1
405x0
405x0
385x0
385x0
225x12
RDLs (need to get more hamstring flexibility)
205x7
205x7
205x7
Neutral-grip pullups
+25x5
+20x5
+20x5
Kneeling leg curls
100x5
100x5
110x5
110x5

gtbmed · 09-25-2009, 02:11 PM

I'm going back to old methods again - they seemed to really work for me and I like the way the training is organized.

Full squat
190x5
190x5
195x5
195x5
195x5
Flat bench press
125x5
135x5
145x5
155x5
170x4
Row
90x5
160x5
200x5
Back extension
210x10
210x10

gtbmed · 09-28-2009, 01:08 PM

Deadlifts
230x5
230x5
230x5
230x5
230x5
Overhead press
90x5
90x5
90x5
95x5
95x5
Full squats
175x5
175x5
175x5
175x5
175x5
Neutral grip pullups
+15x5
+15x5
+15x5
+15x5
+15x5

gtbmed · 11-05-2009, 07:46 AM

RDLs
135x8
180x5
200x3
225x1
255x1
290x1
290x1
285x1
Back extensions
225x10
230x10
230x10
Front squats
165x5
165x5
165x5
NG pullups
BW+20x5
BW+20x5
BW+20x5
Shrugs
85x10
85x10
Hammer curls
30x10
30x10

gtbmed · 11-05-2009, 07:50 AM

Cleans
115x2
115x2
135x2
135x2
135x2
135x2
135x2
135x2
Speed deadlift
155x1
155x1
155x1
155x1
155x1
Back extensions
245x8
245x8
245x8
Farmer's walks
70 lb. dumbells

09-12-2009, 01:02 AM	#61
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/9/09 2 pos. cleans 125x2 135x2 135x2 145x2 155x2 155x2 155x2 135x2 Rack jerks 135x2 135x2 135x2 145x2 135x2 Clean pulls 175x3 185x3 185x3 My grip was killing me by the end of this. gtbmed's strength journal

09-12-2009, 01:05 AM	#62
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/11/09 3 pos. snatch 95x3 95x3 105x3 105x3 95x3 Snatch grip push-press 85x5 85x5 85x5 85x5 85x5 Snatch pulls 135x3 135x3 135x3 Front squats 185x3 185x3 195x3 195x3 185x3 gtbmed's strength journal

09-13-2009, 11:04 PM	#63
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/13/09 Clean and jerk 135x1 135x1 135x1 145x1 155x1 GPP gtbmed's strength journal

09-23-2009, 10:26 PM	#64
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/15/09 Rack pulls (just above the knee) 200x10 245x6 285x3 325x1 365x1 405x1 385x1 385x1 385x1 225x8 RDLs 205x7 205x7 205x7 Neutral-grip pullups +25x5 +25x5 +25x3 Kneeling leg curl 100x7 110x7 110x7 Hammer curls 30x10 30x10 DB side bends 75x12 75x12 gtbmed's strength journal

09-23-2009, 10:30 PM	#65
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/17/09 Close-grip bench press 85x10 105x6 125x3 140x1 155x1 175x1 185x1 185x0 (only got a few inches) Wide-grip DB bench press 65x6 65x6 65x5 Weighted dips +20x6 +25x5 +25x4 DB Arnie press 35x7 35x7 35x7 Seated cable row 65x10 65x10 65x10 gtbmed's strength journal

09-23-2009, 10:34 PM	#66
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/20/09 Speed box squat bar x10 95x6 135x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 Speed deadlift 155x1 155x1 155x1 155x1 RDLs 135x12 155x12 155x12 Kneeling leg curls 100x7 100x7 100x7 DB shrugs 85x10 85x10 Hammer curls 30x12 30x12 Side bends 75x12 75x12 gtbmed's strength journal

09-23-2009, 10:38 PM	#67
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/21/09 Speed bench press Bar x12 85x6 Wide grip 105x3 105x3 105x3 Medium grip 105x3 105x3 105x3 Close grip 105x3 105x3 105x3 Dips BWx15 BWx15 BWx7 BWx6 BWx6 BWx6 BWx5 DB bent over rows 70x12 70x12 DB laterals 15x12 15x12 Face pulls 65x12 65x12 gtbmed's strength journal

09-23-2009, 10:42 PM	#68
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/23/09 I was pissed today with my rack pulls. I have the strength to get 405 but my grip was a major limiting factor today. I got 405 up a few times only to have the barbell slip out of my hands. I think I need to invest in some chalk. Rack pulls 205x10 245x6 285x3 325x1 365x1 405x0 405x0 385x0 385x0 225x12 RDLs (need to get more hamstring flexibility) 205x7 205x7 205x7 Neutral-grip pullups +25x5 +20x5 +20x5 Kneeling leg curls 100x5 100x5 110x5 110x5 gtbmed's strength journal

09-25-2009, 02:11 PM	#69
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	I'm going back to old methods again - they seemed to really work for me and I like the way the training is organized. Full squat 190x5 190x5 195x5 195x5 195x5 Flat bench press 125x5 135x5 145x5 155x5 170x4 Row 90x5 160x5 200x5 Back extension 210x10 210x10 gtbmed's strength journal

09-28-2009, 01:08 PM	#70
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	9/28/09 Deadlifts 230x5 230x5 230x5 230x5 230x5 Overhead press 90x5 90x5 90x5 95x5 95x5 Full squats 175x5 175x5 175x5 175x5 175x5 Neutral grip pullups +15x5 +15x5 +15x5 +15x5 +15x5 gtbmed's strength journal

11-05-2009, 07:46 AM	#71
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	10/31/09 RDLs 135x8 180x5 200x3 225x1 255x1 290x1 290x1 285x1 Back extensions 225x10 230x10 230x10 Front squats 165x5 165x5 165x5 NG pullups BW+20x5 BW+20x5 BW+20x5 Shrugs 85x10 85x10 Hammer curls 30x10 30x10 gtbmed's strength journal

11-05-2009, 07:50 AM	#72
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	11/4/09 Cleans 115x2 115x2 135x2 135x2 135x2 135x2 135x2 135x2 Speed deadlift 155x1 155x1 155x1 155x1 155x1 Back extensions 245x8 245x8 245x8 Farmer's walks 70 lb. dumbells gtbmed's strength journal

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode