db_ggmm 5/3/1

**db_ggmm** · 09-18-2012, 05:58 PM

My legs were still sore this morning, which I think left me with a weak leg day. Or doing the bench first really fatigued my shoulders, cause I was losing it on the 10th front squat. Vacation next week, starting Friday evening. There's a "gym" there, but likely no weights. The week off will do me good, though.

fsq 5x45 5x95 5x110 5x125 (10) (1rm 166)
bp 5x45 5x65 5x95 5x110 5x125 (11) (1rm 171)
bulgarian BWx10 50x10 60x10 70x10
hypers BWx10 25x10 35x10 45x15
wide grip push ups 4(BW15)

**db_ggmm** · 09-20-2012, 04:54 PM

Fatgripz DL's humiliating.

OP doing ok. Heavy day I'm ok with 5 reps.

DL is still kinda a mess. I need to video tape it.

dl 5x135 5x185 (10) (1rm 247)
hop 5x45 5x70 5x80 5x95 (7) (1rm 117)
fatgripz tng dl 3(5x95)
dips 4(BWx10)
tbar row 15x25 15x45 8x70
rdl 10x60 10x80 10x100

**db_ggmm** · 09-23-2012, 06:08 PM

Second honeymoon, one week in the Rocky Mountains. Mountain Sickness hit my wife and I pretty good. Gonna miss a full week of 5/3/1 but I am definitely due for a deload. Have some grippers to work on, might do some push and pull ups in the fitness room to keep my arms up, but my legs won't need anything but the hiking.

**db_ggmm** · 09-30-2012, 11:10 AM

Instead of coming back stronger, I came back weaker in everything.

Gonna seek advice soon.

hbsq 5x45 5x95 5x95 5x115 5x135 3(5x155)
op 5x45 5x65 5x75 5x85 (9) (1rm 110)
pullup BWx3,3,5,5,5,5
leg curls 10x100 10x115 10x130
ir BWx5,5,5

**db_ggmm** · 10-02-2012, 04:15 PM

Another Tuesday unrecovered from Sunday. I need to change this.

fsq 5x45 5x95 5x110 5x125 (10) (1rm 166)
bp 5x45 5x65 5x95 5x110 5x125 (10) (1rm 166)
bulgarian 10xBW 3(10x50)
hypers 10xBW 3(10x25)
wide grip push ups 3(10xBW)

**db_ggmm** · 10-06-2012, 07:29 AM

Had no grip for the TNG's at all. Back is riddled with pain and knots 2 days later.

dl 5x135 5x165 5x185 (10) (1rm 247)
hop 5x45 5x70 5x80 5x95 (5) (1rm 111)
fatgripz tng dl 2(2x95)
dips 4(BWx10)
tbar row 15x25 15x45 6x70
rdl 10x40 10x60 10x80 10x100

**db_ggmm** · 10-07-2012, 09:29 AM

hbsq 5x45 5x95 5x95 5x115 5x135 5x155 (10) (1rm 207)
op 5x45 5x65 5x75 5x85 (8) (1rm 108)
pullup BWx5,5,5,3
leg curls 10x85 10x100 10x115
ir 3(BWx8)

**db_ggmm** · 10-09-2012, 04:55 PM

Dialing back the leg work. Dropping the bulgarians and doing the FSQ at prescribed reps. Adding pullups for arm work.

fsq 5x45 5x95 5x110 5x125 (5) (1rm 146)
bp 5x45 5x65 5x95 5x110 5x125 (11) (1rm 171)
Pullups 8,8,5
hypers 10xBW 10x25 10x45
wide grip push ups 4(10xBW)

**db_ggmm** · 10-11-2012, 03:26 PM

Better.

dl 5x135 5x165 5x185 (10) (1rm 247)
hop 5x45 5x70 5x80 5x95 (7) (1rm 117)
fatgripz tng dl 3(5x95)
dips 5(BWx10)
tbar row 10x25 10x45 10x45
rdl 10x60 10x80 10x100

**db_ggmm** · 10-14-2012, 02:08 PM

Four days ongoing pain in right delt and trap. Pretty decent workout, though.

hbsq 5x45 5x95 3x125 3x145 3x160 (10) (1rm 213)
op 5x45 3x70 3x90(oops) 3x90 (9) (1rm 117)
pullup 5(BWx5)
leg curls 10x85 10x100 10x115 10x130
ir 0x0 (occupied)

**db_ggmm** · 10-16-2012, 05:29 PM

fsq 5x45 5x95 3x105 3x120 3x135 (5) (1rm 157)
bp 5x45 5x65 3x95 3x105 3x120 3x135 (8) (1rm 171)
pullups 5(5xBW)
hypers 10xBW 3(10x25)
wide grip push ups 4(10xBW)

**db_ggmm** · 10-18-2012, 05:41 PM

Tried to combine the fatgripz tng's with the rdl's.

dl 5x135 3x155 3x195 (10) (1rm 260)
hop 5x45 3x75 3x90 3x100 (5) (1rm 116)
dips 5(BWx10)
tbar row 15x25 10x45 7x70
fatgripz rdl 3(5x95)

**db_ggmm** · 10-21-2012, 08:59 AM

Right trap is still ****ed up. I really should skip Tuesday.

Misloaded the hbsq 5 lbs shy, goddamnit.

hbsq 5x45 5x95 5x115 5x135 3x155 1x165 (10) (1rm 220)
op 5x45 5x75 3x85 1x95 (8) (1rm 120)
pullup 5(BWx5)
leg curls 15x85 15x100 15x115 8x130
ir 5(BWx8)

**db_ggmm** · 10-23-2012, 04:00 PM

Had to fsq last due to gym vagaries. BP not bad. Forearm pain on diamond push ups, may be a no go.

fsq 5x45 5x95 5x115 3x135
bp 5x45 5x65 5x95 5x115 3x125 1x140 (7) (1rm 172)
pullups 5(5xBW)
hypers 10xBW 10x25 10x35 10x25
diamond push ups 5(10xBW)

**db_ggmm** · 10-26-2012, 07:41 AM

Terrible pull in my neck. On hiatus again.

**db_ggmm** · 10-30-2012, 03:19 PM

Trying to be cautious with the neck. Debating some kinda bbb addition, but idunno.

hbsq 5x45 5x95 5x115 5x135 3x155 1x170 (7) (1rm 209)
op 3(10x65)
hpsq 10x65 10x95 10x115

**db_ggmm** · 11-01-2012, 06:19 PM

Playing a bit of catchup. Grip went to **** on DL's so the last set got slightly split with mixed. Bad sleep this week. Work is ****.

bp 5x45 5x95 5x115 3(5x135)
dl 5x135 3x185 3(4x205)
ir 3(8xBW)
dips 3(8xBW)

**db_ggmm** · 11-04-2012, 10:27 AM

Removing redundant accessory work. Light OP is programmed too high.

hpsq 5x45 5x95 5x120 5x140 5x160 (10) (1rm 213)
op 5x45 5x70 5x80 5x90 (7) (1rm 111)
pullup 5(5xBW)
legcurl 15x85 10x100 10x115 10x130

**db_ggmm** · 11-06-2012, 05:06 PM

I am doing push ups in the mornings for a bit of hypertrophy. Bench 1rm went down a touch. I'm ok with this. Today is mostly for upper body size and the fsq / hypers are sq / dl assistance. Dips were interesting. I am really activating my lats for them which protected my front shoulders.

fsq 5x45 5x100 5x115 5x130
bp 5x45 5x70 5x100 5x115 5x130 (8) (1rm 164)
dips 5(5xBW)
hypers 10xBW 3(10x25)
ir 10xBW 8xBW 8xBW

**db_ggmm** · 11-08-2012, 03:30 PM

Oops, did the wrong day for DL's. Doesn't matter much.

dl 5x135 5x165 3x185 1x210 (10) (1rm 280)
hop 5x45 5x75 5x85 5x100 (5) (1rm 116)
pullup 6(5xBW)
rdl 15x45 10x60 10x70 10x80

**db_ggmm** · 11-11-2012, 10:04 AM

Still know the light OP is programmed too high, but not sure it's worth fixing this wave. I've done this squat before, curious if I can get 10 at 175 next week.

hpsq 5x45 5x95 5x115 5x130 3x150 3x165 (10) (1rm 220)
op 5x45 3x75 3x85 3x95 (6) (1rm 114)
pullup 6(5xBW)
legcurl 15x85 12x100 12x115 12x130

**db_ggmm** · 11-13-2012, 03:54 PM

Pushups and Inverted Rows each morning for hypertrophy. The pushup volume hurt me last week on the bench, but it seemed to help this week, although that 8th rep was a near loss. I really hope the IR's each morning goes well. Doing 5 reps for the last FSQ set each week. Hard to resist going harder, but these are supposed to be recovery assistance.

fsq 5x45 5x65 5x95 3x105 3x120 3x135 (5) (1rm 171)
bp 5x45 5x65 5x95 3x105 3x120 3x135 (8) (1rm 157)
dips 5(10xBW)
hypers 10xBW 3(10x25)

**db_ggmm** · 11-15-2012, 05:15 PM

Grip burns on these days. Good.

dl 5x135 3x185 3x205 (12) (1rm 287)
hop 5x45 3x80 3x90 3x105 (4) (1rm 119)
pullup 5(6xBW)
rdl 10x40 10x70 10x80 10x90

**db_ggmm** · 11-18-2012, 07:58 AM

Good work out, although I had kinda hoped for more. That was probably unrealistic. I'm up against a squat PR soon.

hpsq 5x45 5x65 5x95 3x115 5x140 3x160 1x175 (8) (1rm 222)
op 5x45 5x65 5x80 3x90 1x100 (5) (1rm 117)
pullup 5(6xBW)
legcurl 15x85 15x100 15x115 9x130

**db_ggmm** · 11-20-2012, 05:06 PM

fsq 5x45 5x65 5x95 5x115 2x135 5x145 (5) (1rm 169)
bp 5x45 5x65 5x95 5x115 2x135 1x145 (5) (1rm 169)
dips 5(10xBW)
hypers 10xBW 3(10x25)

**db_ggmm** · 11-22-2012, 07:41 AM

Golfer's Elbow creeping on the left. Will try to kill it off next week.

dl 5x135 3x185 1x225 (6) (1rm 270)
hop 5x45 3x65 5x85 3x100 1x110 (2) (1rm 117)
pullup 5(6xBW)
rdl 10x40 10x70 10x80 10x90

**db_ggmm** · 11-25-2012, 10:36 AM

hpsq 5x45 5x65 5x95 5x125 5x145 5x165 (10) (1rm 220)
op 5x45 5x65 5x75 5x85 (10) (1rm 113)
pullup 3(6xBW) 2(5xBW)
legcurl 15x85 15x100 15x115 8x130

**db_ggmm** · 11-27-2012, 05:31 PM

This bench was controlled and confident. Maybe the morning pushups or the bit of weight gain are responsible. All assistance got easier this week, too.

95% certain the golfer's elbow is due to squats. I widened my grip a third of an inch on each side and that did not work.

fsq 5x45 5x65 5x95 5x115 5x135 (8) (1rm 171)
bp 5x45 5x65 5x95 5x115 5x135 (5) (1rm 157)
dips 5(10xBW)
hypers 10xBW 3(10x25)

**db_ggmm** · 11-29-2012, 05:50 PM

dl 5x135 5x155 5x175 5x200 (10) (1rm 267)
hop 5x45 5x75 5x90 5x100 (5) (1rm 116)
pullup 5(6xBW)
rdl 10x50 10x70 10x80 10x90

**db_ggmm** · 12-02-2012, 07:51 AM

Close to breaking plateaus on hbsq and op. YMCA got a trap deadlift bar which I'm gonna start using. My DL isn't doing anything I need to keep up on and it may resolve my golfer's elbow which acts up on DL day.

hpsq 5x45 5x65 5x95 5x135 5x155 3x175 (8) (1rm 222)
op 5x45 3x70 3x80 3x90 (9) (1rm 117)
pullup 5(6xBW)
legcurl 10x85 10x100 5x115,130,3x145

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