Alex's GST Journal!

[alexkoch]

Finally Starting GST.

Current Stats as of today:

Height: 5'11"
Weight: 164.8lbs

Current 1 rep Maxes for Core Lifts:

Squat: 245lbs
Dead lift: 315lbs
Incline BB Bench: 170lbs
Chin Ups: 210lbs

Goal: Bulk to about 180-185, then cut down for summer.

[alexkoch]

Squat Day

Weight: 164.8lbs

Recovering from Halloween weekend, not impressed with my state in the gym today.

Core Lift: BB Back Squat ~60% = 150lb

After warm up,

150x8
150x8
150x16

Supp 1: Front Squat

115x8
115x8
115x8

Supp 2: Stationary Lunges w/ DB (2x35lbs)

70x10
70x10
70x10

Not enough gas for Leg Press, hopefully i can get them in next week.

[alexkoch]

Weight: 165lbs

Core: Chin Ups - no assisted machine, using b/w

1st = 8 x body weight
2nd = 6 x body weight
3rd = 5 x body weight

These were all pretty much to failure.

Supp1: Bent Over BB Row

115 x 8
115 x 8
115 x 8

Supp2: Seated Cable Row

120x10
120x10
120x10

Supp3: DB Curls

25x8
25x6
25x5

[alexkoch]

Lift day today, kicked my ass.

Core: Reg. Dead Lift 60% = 190lbs

190lbs x 8
190lbs x 8
190lbs x 16

Supp1: Hyper extensions +45lbs

+45lbs x 10
+45lbs x 10
+45lbs x 10

Supp2: Cable Pull through

65lbs x 10
65lbs x 10
65lbs x 10

Supp3: Leg Curls

80lbs x 10
80lbs x 10
80lbs x 10

The last two supps felt kinda of easy, so i don't know if it was poor form or light weight buy i guess I'll figure stuff out as i advance in the program.

[alexkoch]

Core: Inc. BB Bench Press - 60%

105x8
105x8
105x15

Supp1: DB Bench Press

I dunno what the hell happened here, maybe the amrap set kicked my ass but something was wrong.

60x5
50x7
40x11
40x7

I tried lowering the weight to get the reps in, but it felt like my shoulders were burned out because usually i can do 60's 3x8 np.

Supp2. Seated DB Shoulder Press

30x7
30x7
30x7

Couldn't get the 8th rep in on any of my sets even though the 7 were easy. Its like once i bring the db's past a certain point i cant get my arms back up.

Supp3. Dips

5 x b/w
5 x b/w