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  1. #301
    Registered User FaIIen's Avatar
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    I decided to to ditch the original progression method that's described in GG for T1's, which is Rep Max + Equal number of singles [1xA + Ax1].

    Instead, I'll be doing a rep max + back offs [1xA + 3x(A-2)] with 2 minute rest periods between back offs. Similar to what Nuckols recommended in one of his sample routines, but instead of increasing intensity and decreasing reps over a 4 week cycle, I'll be adopting the continuous GG style progression with static intensity and load, but increasing weekly volume until a rep max threshold is reached. This translates into a little bit more volume and keeps the average intensity higher. I.e, more emphasis on T1's.

    T2's wil primarily be Rep Maxes + Half sets with 1 minute rest periods as suggested in GG. I've enjoyed these.

    For T3's, I've pretty much taken the 3/50 method by Paul Carter, but decreased the rep goal to 40. It translates to something very similar that is generally prescribed for T3's, but is easier to digest IMO. Might cap max reps per set to 15, not sure yet. Rest will probably be about 1 min, unless I'm super setting as I probably will be for the most part.

    5.11.19 | GG | W6D2

    I expected to perform worse, considering I skipped last week.

    Paused Bench
    1 x 100/110
    4 x 110
    3x2 x 110

    Pendlay Row
    6 x 80
    4x3 x 80
    ^ Swapped the single hand hammer rows for Pendlays. I feel these are better for going heavy (EVENTUALLY). I'll do seated cable rows on the second upper day as a T3.

    Seated DB Press
    10 x 24's
    4x5 x 24's

    Lat Pulldown
    15/14/14 x 70

    CGDB Incline Bench
    12/10/8 x 18's

    DB Hammer Curl
    16/15/13 x 10's

    Lying DB Extension
    15/13/12 x 9's
    Last edited by FaIIen; 11-05-2019 at 02:55 PM.
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  2. #302
    Registered User FaIIen's Avatar
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    7.11.19 | GG | W6D3

    Semi-Sumo DL
    1 x 160/170
    5 x 180
    3x3 x 180
    ^ The best sumo has felt thus far. Definitely had a few to go in the tank, but leaving the grindy reps for later and taking my time to nail the form in.



    Wider Tempo Squat (5-2-0)
    5 x 100
    5x2 x 100
    ^ Doing these as T2, but cycling from 4 to 8 reps.

    Box RDL
    15/15/15 x 40
    ^ Still did KB's today, swapping to a barbell next week.

    24" Step Up
    15/15/14 x BW
    ^ Control is getting good. Might go weighted next week.

    Hip Thrusts
    15/15/15 x 40
    ^ Made the switch to thrusts. Gotta start low and build up.

    Dead Bug
    18/14/12 x BW
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  3. #303
    Registered User FaIIen's Avatar
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    9.11.19 | GG | W6D4

    Overhead Press
    2x 50/55
    1 x 60
    2 x 60 <- Not sure what happened, just poor execution I think.
    3x5 x 50
    ^ After performing so bad, I decided to play with some different grips and stuff. I think I got the hang of it again in the end. Not sure how I should approach OHP. Maybe I'll just continue at 60 again next week.

    Chin Up
    5 x BW
    5x2 x BW

    Spoto Larsen
    10 x 80
    4x5 x 80
    ^ These were like RPE 10 lol, both RM and half sets. Had to extend the last periods from 1 min to 2, I think I'll hold the same scheme next week.

    Seated Cable Row
    16/15/15 x 40

    Pec Deck
    15/15/14 x 25

    Lateral DB Raise
    15/12/10 x 9's

    V-Bar Pushdown
    14/12/11 x 32.5

    EZ-Bar Curl
    15/10/8 x 27.5
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  4. #304
    Registered User FaIIen's Avatar
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    11.11.19 | GG | W7D1

    Low Bar Squat
    1 x 140/150/160
    5 x 150
    3x3 x 150
    ^ Could've definitely hit 6 x 150, but I'm glad I didn't. The back offs were moderately difficult with 2 min rest periods.

    Paused Beltless DL
    10 x 110
    4x5 x 110
    ^ Decided to pummel through this to get weight up. Back was pretty pumped, probably braced poorly in the first set. Gotta start taking my time between the reps to make sure I brace and pull perfectly.

    Split Squat
    15/14/12 x BW + 8

    Standing Single Leg Curl
    15/14/12 x 10

    Glute Hyper
    15/14/14 x BW

    Seated Calf Raise Machine
    15/15/14 x Sled + 50
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  5. #305
    Registered User FaIIen's Avatar
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    12.11.19 | GG | W7D2

    Paused Bench
    1 x 110/117.5
    5 x 110
    3x3 x 110
    ^ Bench moved well today. Should get 6 x 110 next week.

    Pendlay Row
    7 x 80
    5x3 x 80

    Seated DB Press
    6 x 26's
    4x3 x 26's

    Lat Pulldown
    15/12/10 x 75

    CGDB Incline Bench
    15/10/10 x 18's

    DB Hammer Curl
    15/13/10 x 12's

    Lying DB Extension
    15/12/9 x 9's
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  6. #306
    Registered User FaIIen's Avatar
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    Last two weeks were a bit messy, but I did manage to get 3 sessions in each week. Not quite according to plan, but better than nothing. BW is sitting at around 107 kg.

    Pulled some heavier sumo-singles with pretty much max width stance last week. It didn't feel awful, I actually got into a decent position when I was patient off the floor. But dauym I'm slow off the ground this way... Anything > 180 takes ages. And I'm absolutely awful at reps.





    25.11.19 | GG | W9D1

    Low Bar Squat
    1 x 150/160/170
    6 x 150
    3x4 x 150
    ^ Extended the rest periods a little bit towards the end here, moving up to 160 next week anyway.

    Paused Beltless DL
    1 x 140/150
    6 x 120
    4x3 x 120
    ^ Pulled some yolo-singles for fun, felt decent.

    Split Squat
    3-42 x BW+8

    Standing Single Leg Curl
    3-42 x 10

    Glute Hyper
    3-40 x BW

    Seated Calf Raise Machine
    3-41 x 60
    Last edited by FaIIen; 11-25-2019 at 10:11 AM.
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  7. #307
    Registered User FaIIen's Avatar
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    26.11.19 | GG | W9D2

    Paused Bench
    1 x 110/120
    6 x 110
    3x4 x 110
    Pretty hard, but got it.

    Pendlay Row
    10 x 80
    4x5 x 80

    Seated DB Press
    8 x 26's
    4x4 x 26's

    Lat Pulldown
    3-40 x 75

    CGDB Incline Bench
    3-40 x 18's

    DB Hammer Curl
    3-41 x 12's

    Lying DB Extension
    3-42 x 10's
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  8. #308
    Registered User FaIIen's Avatar
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    1.12.19 | GG | W9D4

    Overhead Press
    1 x 50/55/65
    5 x 60
    3x3 x 60
    ^ 5RM was pretty rough.

    Chin Up
    6 x BW
    5x3 x BW

    Spoto Larsen
    6 x 85
    4x3 x 85

    Seated Cable Row
    3-38 x 50

    Pec Deck
    3-41 x 50

    Lateral DB Raise
    3-39 x 10's

    V-Bar Pushdown
    3-36 x 35

    EZ-Bar Curl
    11 x 37.5
    13 x 27.5
    ^ Wanted to try shorter and heavier.
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  9. #309
    Registered User FaIIen's Avatar
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    After some self-reflection, I've decided that I need to work on my bracing, pelvic tilt and form in general on both Low Bar Squats & Sumo Deadlift. The Rep Maxes for T1's in GG don't quite cut it IMO, I need submaximal work.

    I've decided to embrace the (inverted, at least for lower body lifts) JUGGERNAUT METHOD for my T1's. I will do light overwarm singles as warm up on every single day.
    T2's will still be Rep Maxes + Half Sets (because I like them). Might just do the half sets on realization weeks.
    T3's got a little boring with the 10-15 rep range, so I'm opening them up for 2-3 hard sets of 6-14 reps.

    2.12.19 | JUGGERNAUT | W1D1

    Low Bar Squat
    2 x 130, 1 x 145
    9x5 x 100
    1x6 x 100
    ^ Disgusting. The last AMRAP was assigned as RPE 7-8. It's really exhausting to try to focus on bracing and developing better movement patterns, but I think I did a pretty good job. Couldn't quite stick to 1 min breaks, they were 2 mins towards the end.

    RDL
    7 x 100
    5x3 x 100

    24" Step Up
    9 x BW+12
    12 x BW+6

    Hip Thrust
    10 x 60
    14 x 40

    Leg Extension
    10 x 50
    18 x 35

    Dead Bug
    14 x BW
    10 x BW
    ^ Abs were really toast after all the bracing practice.


    I'm going to be sore tomorrow.
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  10. #310
    Registered User FaIIen's Avatar
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    The number of exercises probably looks like a lot, but the 5 last exercises are one super set and one giant set. Although admittably, I am considering consolidating some of the exercises on upper days. We'll see.

    4.12.19 | JUGGERNAUT | W1D2

    Paused Bench
    1 x 100/110
    9x5 x 72.5
    1x7 x 72.5
    ^ Managed to stick to about 1 min rests, decent. Surprising how such a baby weight can tire you out lol. Just setting up tight takes a lot of effort, but at least I get more practice.

    Pendlay Row
    6 x 85
    4x3 x 85

    Rack OHP
    8 x 50
    4x4 x 50
    ^ First time ever doing these, wanted to try overhead pressing twice a week and see if that would boost it the fk up.

    Super-set
    Lat Pulldown
    9 x 110
    12 x 90
    DB Bench
    10 x 32's
    14 x 24's

    Giant-set
    Rear Delt Raise
    10 x 8's
    14 x 6's
    EZ-bar Curl
    8 x 40
    14 x 27.5
    Lying DB Extension
    10 x 12's
    14 x 9's
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