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    Macro 1 Micro 1: SQUAT DAY

    [SQUAT DAY]
    Core: Barbell Back Squats
    65% Intensity

    WU Bar x 10
    WU 50 lbs x 8

    100 lbs x 8
    100 lbs x 8
    100 lbs x 16 AMRAP
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    1,423

    Macro 1 Micro 1: PRESS DAY

    [PRESS DAY]
    Core: Incline Barbell Bench Press
    65% Intensity

    WU Bar x 10
    WU 20 lbs x 8

    55 lbs x 8
    55 lbs x 8
    55 lbs x 16 AMRAP
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    1,423

    Macro 1 Micro 1: Lift Day

    [LIFT DAY]
    Core:Conventional Barbell Deadlifts
    65% Intensity

    WU Bar x 10
    WU 50lbs x 8
    WU 70lbs x 6

    120 lbs x 8
    120 lbs x 8
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    1,423

    Macro 1 Micro 1: PULL DAY

    [PULL DAY]
    Core: Barbell Bent Rows
    65% Intensity

    WU Bar x 10
    WU 20lbs x 8
    WU 40lbs x 6

    70 x 8
    70 x 8
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    Macro 0 to 1 Summary

    Macro 0 - 1RMs

    Barbell Bent-Rows: 80 lbs
    Conventional Deadlifts: 140 lbs
    Inclined Barbell Bench Press: 60 lbs
    Barbell Squats: 110 lbs

    Macro 0 Micro 3 1RMs:

    Barbell Bent-Rows: 102 lbs
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    Macro 0 Micro 4: SQUAT DAY - End of Macro 0

    [SQUAT DAY]
    Core: Barbell Back Squats
    95% Intensity

    WU 50 lbs x 8
    WU 70 lbs x 6

    110 lbs x 10 AMRAP
    110 lbs x 2
    110 lbs x 2
  • Sticky: Just dropping by guys. Cheerio. Been having fun...

    Just dropping by guys. Cheerio. Been having fun with my lifting progress recently and the results is starting to show aesthetically.
  • Replies
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    1,423

    Macro 0 Micro 4: PRESS DAY

    [PRESS DAY]
    Core: Incline Barbell Bench Press
    95% Intensity

    WU Bar x 10
    WU 20 lbs x 8
    WU 40 lbs x 6

    60 lbs x 13 AMRAP
    60 lbs x 2
  • Replies
    29
    Views
    1,423

    Macro 0 Micro 4: LIFT DAY

    [LIFT DAY]
    Core:Conventional Barbell Deadlifts
    95% Intensity

    WU Bar x 10
    WU 50lbs x 8
    WU 90lbs x 6

    130 lbs x 11 AMRAP
    130 x 2
  • Replies
    29
    Views
    1,423

    Macro 0 Micro 4: PULL Day

    [PULL DAY]
    Core: Barbell Bent Rows
    95% Intensity

    WU Bar x 10
    WU 30lbs x 8
    WU 50lbs x 6

    80 lbs x 8 AMRAP
    80 lbs x 2
  • Replies
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    Views
    1,423

    Macro 0 MIcro 3

    [SQUAT DAY]
    Core: Barbell Back Squats
    85% Intensity

    WU 20 lbs x 8
    WU 50 lbs x 6

    90 lbs x 16 AMRAP
    90 lbs x 3
    90 lbs x 3
  • Replies
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    Macro 0 Micro 3: PRESS DAY

    Thanks bro! Hitting high number in my AMRAP means my strength is definitely improving greatly. I am definitely hyped how GST is really working for me effectively combined with good diet.

    [PRESS...
  • Sticky: Just dropping by guys, anyway I have a question...

    Just dropping by guys, anyway I have a question for Ryan. Is the schedule need to be followed strictly? Lets say I did Lift day today, and tomorrow i feel hyped and energetic and wanting to do Press...
  • Replies
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    1,423

    Macro 0 Micro 3: LIFT DAY

    [LIFT DAY]
    Core:Conventional Barbell Deadlifts
    85% Intensity

    WU Bar x 10
    WU 50lbs x 8
    WU 70lbs x 6

    120 lbs x 15 AMRAP
    120 x 3
  • Replies
    29
    Views
    1,423

    Macro 0 Micro 3: PULL DAY

    [PULL DAY]
    Core: Barbell Bent Rows
    75% Intensity

    WU Bar x 10
    WU 20lbs x 8
    WU 40lbs x 6

    70 lbs x 14 AMRAP
    70 lbs x 3
  • Sticky: Creatine for one. and its cheap too. Though I...

    Creatine for one. and its cheap too. Though I suggest not relying on supplements heavily. I enjoy making my homemade shakes actually post workout. Anyone else suggest more?
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    Macro 0 Micro 2: SQUAT DAY

    [SQUAT DAY]
    Core: Barbell Back Squats
    75% Intensity

    WU 30 lbs x 8 ATG
    WU 50 lbs x 6 ATG

    80 lbs x 6
    80 lbs x 6
    80 lbs x 16 AMRAP
  • Replies
    29
    Views
    1,423

    Macro 0 Micro 2: PRESS DAY

    [PRESS DAY]
    Core: Incline Barbell Bench Press
    75% Intensity

    WU Bar x 10
    WU 20lbs x 8

    45 lbs x 6
    45 lbs x 6
    45 lbs x 15 AMRAP
  • Sticky: Thanks Ryan, i'll try do the Kneeling Cable...

    Thanks Ryan, i'll try do the Kneeling Cable Crunches and the Weighted Planks, sadly we don't have ab machines in my gym though. I'm happy with my progress so far, taking little steps, one at a time.
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    Subbing on your thread as well. Nice progress you...

    Subbing on your thread as well. Nice progress you have there bro. Btw, do you have a spotter on during your 80-90% intensity cores?
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