GST for me

**m.c** · 05-27-2010, 12:47 PM

Weighted Dips
WU
@ BW x 8, 8, AMRAP = 16

b. supp
MPress @ 40 x 8, 8, 9, 9.

DB Bench @ 60 x 8, 8, 8, 8.

Push Downs @ 70 x 10, 10, 10, 10. (80 next time?)

Still getting used to this - should have done my Core Lift w/ 15pds. Oh well. Learning process.

**m.c** · 05-29-2010, 12:00 PM

Core:
Back Squat
WU
225pds x 6, 6, AMRAP = 8.

Supp C:
DB Lunges @ 50 x 5, 5, 5, 5, 5.

Single Leg Press @ 190 x 6, 6, 6, 5, 6.

Single Leg Calf Raises @ 225 x 6, 6, 6, 6, 7. (Up to 240 next Supp C)

**m.c** · 05-30-2010, 11:46 AM

Close grip pull down WU
Close grip pull ups @ BW x 6, 6, AMRAP = 10

DB Row @ 90pds x 5, 5, 5, 6, 6.

Face Pulls @ 90 x 5; @ 100 x 5, 6, 6, 6.

Rev EZ BB Curl @ 85 x 5, 6, 6, 6, 6.

**m.c** · 06-02-2010, 09:18 AM

Sumo BB Deadlift
WU
@ 295 x 6, 6; AMRAP = 14

c. supps
BB Good Morning @ 135 x 5, 5, 5, 5, 5. Scared to see how bad my hams hurt tomorrow.

Cable Pullthrough @ 110 x 6, 6, 6, 6, 8. Up to 120 next .

Shrugs @ 100 x 6, 6, 6, 6, 6.

**m.c** · 06-03-2010, 03:15 PM

Weighted Dips
WU
@ 50 x 6, 6, AMRAP = 8.

c. Supp
MPress @ 50 x 5, 5, 6, 6, 6.

DB Bench @ 75 x 5, 4; @ 70 x 5, 4, 4. Got slaughtered here. Going to still try w/ 70s my next c. Supp and see what happens.

Push Downs @ 90 x 5, 5, 5, 5, 5.

**m.c** · 06-07-2010, 11:13 AM

Back Squat
WU
260 pds x AMRAP = 6, x 4, 4. Wow this was really intense. Almost scary for me to get under that much weight. Great sh-t.

a. supp:
DB Lunges @ 30 x 15, 15, 15.

Single Leg Press @ 90 x 16, 16, 16.

Single Leg Calf Raises @ 120 x 16, 16, 16.

**m.c** · 06-07-2010, 11:16 AM

Close grip pull down WU
Close grip pull ups @ 25 AMRAP = 6, x 4, 4.

a. supp
DB Row @ 50 x 18, 18, 18. Maybe 55 next cycle

Face Pulls @ 70 x 15, 15, 15.

Rev EZ BB Curl @ 45 x 16, 17, 18.

**m.c** · 06-09-2010, 11:12 AM

Sumo BB Deadlift
WU
@ 315 AMRAP = 8, x 4, 4. 1RM = 400pds beyotch.

c. supps
BB Good Morning @ 95 x 15, 15, 15.

Cable Pullthrough @ 50 x 16, 16, 16.

Shrugs @ 65 x 16, 16, 18.

**m.c** · 06-10-2010, 11:23 AM

Weighted Dips
WU
@ 75 AMRAP = 5, x 4, 4.

a. Supp
MPress @ 30 x 18, 17, 15.

DB Bench @ 45 x 16, 14, 15.

Push Downs @ 50 x 16, 16, 18.

**m.c** · 06-13-2010, 10:29 AM

Back Squat
WU
295 pds x AMRAP = 3, x 1, 1. Holy Sh-t that was a lot of weight for me. Definitely needed the excellent spot I got.

b. supp:
DB Lunges @ 40 x 8, 8, 8, 8.

Single Leg Press @ 165 x 8, 8, 8, 8.

Single Leg Calf Raises @ 210 x 8, 9, 9, 10.

**m.c** · 06-15-2010, 10:00 AM

Close grip pull down WU
Close grip pull ups @ 50 AMRAP = 4, x 2, 2.

DB Row @ 75 x 9, 9, 9, 10.

Face Pulls @ 80 x 9, 9, 9, 10.

Rev EZ BB Curl @ 65 x 9, 9, 9, 10.

Ab work.

**m.c** · 06-17-2010, 10:46 AM

Sumo BB Deadlift
WU
@ 355 ARMAP = 2. HOLY SH-T. x 1, 1.

b. supps
BB Good Morning @ 115 x 9, 8, 9, 9.

Cable Pullthrough @ 80 x 9, 9, 9, 10.

Shrugs @ 85 x 9, 9, 9, 10.

**m.c** · 06-19-2010, 07:49 PM

Weighted Dips
WU
@ 100 AMRAP =2, x 1, 1.

b. Supp
MPress @ 40 x 9, 9, 9, 9.

DB Bench @ 60 x 8, 8, 9, 8.

Push Downs @ 80 x 8, 8, 8, 8.

**m.c** · 06-19-2010, 08:03 PM

New 1RM =

Squat - 320 (310)
Pull - 45 (30)
Dead - 390 (375)
Dip - 95 (85)

But I am going to run two weeks of RFL so am just going to dial in two 60%/70% workouts.
Which means

Week 1 - 8, 8 - AMRAP (supp C)
Squat - 195
Pull - 30
Dead - 235
Push - 60

Week 2 - 6, 6 - AMRAP (supp A)
Squat - 225
Pull - 40
Dead - 270
Push - 65

We'll see how it works out.

**m.c** · 06-21-2010, 10:43 AM

Back Squat
WU
195 pds x 8, 8; AMRAP = 12

c. supp:
DB Lunges @ 50 x 5, 5, 5, 5.

Single Leg Press @ 180 x 5, 5, 5, 5..

Single Leg Calf Raises @ 240 x 5, 5, 5, 5.

**m.c** · 06-23-2010, 07:22 AM

Like a fool, miscalculated my 1RMs for Dips/Pulls again by leaving out my BW. Luckily haven't hit gym.

They are -
Dips 300 (115pds on belt)
Pulls 260 (75pds on belt)

Aight

**m.c** · 07-08-2010, 08:10 PM

So I've been staying in pretty good shape after an RFL run that lost me a few pounds, which of course I regained over July 4th weekend.

Going to run a 3rd Macro based on my last run though going to tailor it down to a 60/70/80/90 b/c though I've been lifting, I haven't been getting after it.

Looks like this =

1RMS
Squat - 320
Weighted Pullups - 260
Deads - 390
Dip - 300
---------------------------------
1st Micro
a. Supps
Squat - 195
Weighted Pullups - BW
Deads - 235
Dip - BW

2nd Micro
b. Supps
Squat - 225
Weighted Pullups - BW
Deads - 275
Dip - 210

3rd Micro
c. Supps
Squat - 255
Weighted Pullups - 210
Deads - 310
Dip - 240

4th Micro
a. Supps
Squat - 290
Weighted Pullups - 235
Deads - 350
Dip - 270

Thread: GST for me

Thread Tools

Search Thread

Macro 2 - Micro 1 - Push Day

Macro 2 - Micro 2 - Squats

Macro 2 - Micro 2 - Pull

Macro 2 - Micro 2 - Deads

Macro 2 - Micro 2 - Push

Macro 2 - Micro 3 - Squats

Macro 2 - Micro 3 - Pull

Macro 2 - Micro 3 - Deads

Macro 2 - Micro 3 - Push

Macro 2 - Micro 4 - Squats

Macro 2 - Micro 4 - Pulls

Macro 2 - Micro 4 - Deads

Macro 2 - Micro 4 - Push

New Plan

RFL - Squat Day

Idiot

New Run

Bookmarks

Bookmarks

Posting Permissions