Since my last meet which was almost 2 years my training has been very inconsistent. I have still been going to the gym consistently but just haven't pushed myself. I am starting back up with the log to hold myself accountable and actually just start tracking my progress again.
2/6
Squat
135, 2x8
225, 2x5
315x3
365x10
375, 5x3
2-inch Deficit Deadlift
315, 3x8
Leg Extensions, Hamstring Curls, Calf Raises
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Thread: GFou's Training Log
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02-07-2017, 11:01 AM #1
GFou's Training Log
Last edited by gfoutris; 02-07-2017 at 11:29 AM.
PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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02-08-2017, 06:59 AM #2
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02-09-2017, 08:05 PM #3
2/9
Squat
135x8
225x5
315x3
370x8
365, 5x3
Sumo Deadlift
135x8
225x5
315x3
405x1
455x1
495x1
545x1
Leg Extensions, Bulgarian Split Squats, GHR
Notes: Back was feeling completely fried after squats. The first set of the 135x8 sumo deadlifts felt terrible but I busted out the foam roller and it was smooth sailing after that. Never have really done that mid-workout but It seemed to really help.PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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02-10-2017, 08:27 PM #4
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02-13-2017, 08:45 PM #5
2/12
Pause Bench
warmups
215x9 (AMRAP)
Military Press, Incline DB Press, Tricep Pulldowns
2/13
Squat
135x8
225x5
315x3
355x2
390, 3x5
Sumo Deadlift
warmups
475, 2x4
GHR, Leg Extensions, Calf RaisesPR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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02-17-2017, 07:40 AM #6
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02-21-2017, 08:20 PM #7
2/18
Squat
warmups
395x6
3" Deficit Deadlift
warmups
405x8
https://www.instagram.com/p/BQqmo8iA...ken-by=thegfou
Hamstring Curls, Leg Raises
2/19
Pause Bench
warmups
240x4
240x4
240x5
Incline DB Press, Tricep Pulldowns, Pec Flys
Notes: I've been sick and out of the gym these last two days. Hoping to jump back in tomorrow with squats.PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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02-22-2017, 07:59 PM #8
Squat
warmups
405x3
410x3
415x3
3" Deficit Deadlifts
warmups
435, 2x5
Leg Extensions, GHR, Leg Raises
Notes: Not sure if 3" for a deficit deadlift is too excessive...the movement is so different I'm not sure how much cary-over it will have.Last edited by gfoutris; 02-22-2017 at 08:11 PM.
PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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02-23-2017, 08:00 PM #9
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02-24-2017, 07:50 PM #10
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02-25-2017, 06:52 PM #11
Squat
bar warmup
135x8
225x5
275x3
335x3
385x1
415x3 (video)
430x2 (video)
Sumo Deadlift
135x10
225x5
315x5
405x3
495x3
515x1
Leg Extensions, Hanging Leg Raises, Stiff Leg DeadsPR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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02-26-2017, 06:55 PM #12
Bench
bar warmup
95x10
135x8
185x3
225x2
240x3
250x2
260x3
Incline Bench Press
135x10
155x8
175x8
205x4
DB Military Press, Pec Fly, Tricep Pulldows, Cable Side Lateral Raises, Cable Front RaisesPR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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02-26-2017, 06:57 PM #13
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03-02-2017, 07:25 AM #14
Squat
bar warmup
135, 2x8
225x5
315x2
365x2
405x1
445x2
https://www.instagram.com/p/BRHjp72A...ken-by=thegfou
Front Squats
135, 2x8
186x6
225x8
265x3
Single Leg Press, Hamstring Curls, Calves, AbsPR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-05-2017, 10:42 AM #15
3/3
Pause Bench
bar warmup
95x10
135x8
185x3
225x2
255x1
275x1
Incline DB Press, Tricep Pulldowns, Dips, Pec Fly
3/4
Sumo Deadlift
135, 2x8
225x5
315x3
405x1
455x1
495x1
545x1 (vid)
585x1 (vid)
275, 3x8
Straight Leg Deadlifts, DB Bulgarian Split Squats, GHR
Notes: Wrapping up week 5 of Candito's Strength Program. Going to be deloading next week and then re-running the program with conventional as my main deadlift movement, and exchanging the sumo deadlifts in place of the deficits.PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-09-2017, 10:52 AM #16
Deload Week Stuff
3/6
Squats
warmups
225x10
275x10
315, 6x3
Leg Extensions, calfs
3/7
Bench
warmups
195, 6x3
DB Bench
60sx12
70sx12
80sx12
Notes: Weights were relatively light this week but I wanted to focus on keeping up the intensity so that the weights didn't feel heavy. With squats I focused on breathing and keeping in air throughout the entire lift. For bench I focused on getting into a better starting position and making sure I didn't lose tightness at the bottom of the lift.PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-13-2017, 11:05 AM #17
3/12 - Candito: Week 1 - Day 1
Squat
warmups
370, 4 x 6 reps
Deadlift
warm ups
455x6
455x5
Hamstring Curls, GHR, Calves, Hanging Leg Raises
Notes: For the past couple of weeks I've noticed some small tendinitis in my left knee while squatting, which is something I have never experienced before. It seems as if maybe this close stance quad-dominant squat I adapted has finally caught up with me? I'm going to try squatting with a bit wider stance (which is how I used to squat) and see if that helps. I'm also thinking about incorporating some box squats into this program since I can tell my hamstrings have gotten weak in general.Last edited by gfoutris; 03-14-2017 at 08:43 AM.
PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-14-2017, 09:06 AM #18
3/13 - Candito: Week 2 - Day 2
Pause Bench
warmups
140x10
190x10
210x8
215x6
215x6
Incline DB Press
50sx10
65sx10
80sx10
80sx10
Close Grip Spoto Press
130x10
165x8
185x8
185x8
Tricep PulldownsPR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-15-2017, 09:36 PM #19
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03-16-2017, 09:35 PM #20
Candito Week 1 - Day 4
Squat
warmups
320, 4x8
Conventional Deadlift
warmups
395, 2x8
GHRx a lot
Hanging Leg Raises x a lot
Notes: Put on the oly shoes today and widened out my stance for squat. Everything was feeling really good, especially considering last session I was experiencing some knee pain. I'll be attepting to squat this way from now on.PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-17-2017, 02:36 PM #21
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03-19-2017, 03:23 PM #22
Not really. I'm going to start doing them a lot more consistently from now on.
Friday 2/17 - Candito Week 1 Day 5
Pause Bench
warmups
225x9
Close Grip Spoto Press
135x8
175x8
195, 2x8
Flat DB Bench
70sx8
90sx8
105sx6
Tricep Pulldowns
Sunday 3/19 - Candito Week 2 Day 1
Squat
bar warmup
135x8
225x5
275x3
335x2
370x9
375, 5x3
Sumo Deadlift
315x8
365, 2x8
Good Mornings
135x8
185, 2x8
Hamstring Curls, Calf Raises, Hanging Leg RaisesLast edited by gfoutris; 03-19-2017 at 03:47 PM.
PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-20-2017, 09:28 PM #23
Pause Bench
bar warmup
95x10
135x8
175x5
205x10
215x8
235x8 This might be a PR?
Floor Press
175x10
205x8
225x5
Incline Bench Press
40sx10
55sx10
70sx10
Hammer Strength Chest Press, Tricep Extensions, JM Press
Notes: Bench is feeling better than it ever has. I credit that to focusing more on form, hammering the tricep accessory work oh and bulking back to 242 hasn't hurt either.
Also, if you lift at a poverty commercial gym like I do, adding a yoga mat on top of the bench is a game changer.Last edited by gfoutris; 03-22-2017 at 06:41 AM.
PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-25-2017, 06:50 PM #24
3/23 - Combined a Squat/Dead & Bench workout today since I got food poisoning and was out of commish for the past 3 days.
Bench
warm ups
205x10
215x8
235x7
Squat
bar warmup
135x8
225x5
275x3
335x2
375x5 (this was supposed to be for max reps up to 10, cut it short due to the knee pain)
Straight Leg Deadlifts, Seated Hamstring Curls, GHR, Calves
Notes: Squats were disappointing today. There were supposed to be working sets after the max rep set as well that I just skipped completely. I'm going to try to rehab it and see how squats go tomorrow. If the pain persists I think I'm going to give squats a rest until there no pain whatsoever. It will give a reason to focus on bench anyway...
3/25
Pause Bench
bar warmup
95x10
135x8
185x3
225x9
Incline DB Press
60'sx8
75'sx8
90'sx8
100'sx7
Floor Press
135x10
185x6
225x6
255x3
Hammerstrength Shoulder Press, Tricep PulldownsPR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-27-2017, 02:32 PM #25
3/26
Deadlift
135x10
225x5
315x3
405x1
455x1
495, 2x4
495x6 PR (vid)
https://www.instagram.com/p/BSG9gfuA...ken-by=thegfou
Good Mornings
95x8
135x8
185x5
Seated Hamstring Curls, GHR and Hanging Leg Raises
Notes: Will be taking a week off from squats to try to heal up from this knee tendinitis. I think it's slowly getting better, and even after deadlifts and hamstring curls it felt better from just stretching it out.PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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03-29-2017, 08:08 AM #26
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03-31-2017, 12:28 PM #27
3/30
Squat
bar warmup
135, 2x8
225x5
275x3
335x3
385x4
395x4
405x4
Sumo Deadlift
warmups
405x5
Hamstring Curls, Hanging Leg Raises, Calf Raises
Notes: OK, the tendinitis in my left knee has definitely not healed up, but I took two tylenol, slapped on the knee sleeves and squatted anyway. After the first few warmup sets it started to feel better so I just kept going. To be honest this is probably just stupid and is probably doing more harm than good. From what I've read so far this can be a timely injury if not dealt with correctly so I'm actually going to stop squatting completely, and just work on the rehab exercises.
Time to focus up on bench. Any bench program recommendations?PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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04-01-2017, 09:48 AM #28
3/31
Bench
bar warmups
95x8
135x8
185x3
225x3
250, 3x6 PR
Machine Shoulder Press
DB Flat Bench
70'sx10
90'sx10
105'sx7
Floor Press
175x8
205x8
225x6
245x4
Notes: 250x6 was a PR and then I was able to hit that for two more sets, so bench is feeling kinda good. Weight is back at around 240 and I plan on just sticking around here for awhile (inb4 275 megabulk)PR's
500-Squat (w/ wraps)
280-Bench
605-Deadlift
~ελληνικο crew~
log: http://forum.bodybuilding.com/showthread.php?t=130243793
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04-02-2017, 06:54 PM #29
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04-03-2017, 06:52 AM #30
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