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 G@lvo's training log

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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Wed Sep 19, 2012 3:07 pm

f**k, I've been so busy at work... Only today I managed to start the 531 thing..

Warmup

OHP
5 x 25 kg
5 x 25 kg
3 x 27,5 kg
5 x 32,5 kg
11 x 37,5 kg

10 x 25 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg

Chinups Neutral grip
10 x 65 kg
10 x 65 kg
6 x 65 kg
4 x 65 kg
5 x 65 kg
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Fri Sep 21, 2012 2:01 pm

Warmup

Deadlifts
5 x 80 kg
5 x 80 kg
3 x 80 kg
5 x 85 kg
5 x 97,5 kg
8 x 110 kg

10 x 40 kg
10 x 40 kg
10 x 40 kg
10 x 40 kg
10 x 40 kg

Hanging leg raises
5 x 15
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sun Sep 23, 2012 12:27 pm

Warmup

Dips
5 x 66 kg
5 x 66 kg
3 x 66 kg
5 x 66 kg
5 x 72,5 kg
9 x 80 kg

10 x 66 kg
10 x 66 kg
10 x 66 kg
10 x 66 kg
10 x 66 kg

Shrugs
5 x 10 @ 55 kg
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sun Oct 28, 2012 5:57 pm

This is a workout I'm really enjoying lately..

Deep knee bend 1x100
Handstand practise 3 sets
Pullups 3x8
Deep knee bend 1x100
Dips 3x10
Trap bar Deadlifts @ 75 kg 3x5
Deep knee bend 1x100
Pushups 5x10
Ab wheel rollouts 5x10
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Fed X

avatar

Posts : 2137
Join date : 2011-07-14

PostSubject: Re: G@lvo's training log   Sun Oct 28, 2012 9:20 pm

awesome stats bro!!
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Mon Oct 29, 2012 3:51 am

Thanks man, but really sometimes I feel so weak! I haveo to progress more in bw stuff like being able to do free hspu and muscle ups Wink
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Tue Oct 30, 2012 5:26 pm

Today I applied the KISS principle, so only pullups and dips supersetted, rest around 1 min..

Pullups 10 sets
10-7-7-7-7-7-7-7-7-5 @ bw

Dips 10 sets
10-10-10-10-10-10-10-10-10-10 @ bw

Really a nice workout! cheers
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Fri Nov 02, 2012 4:50 pm

Today:

15 min warmup + foam rolling

Superset:

Trap Bar Deadlifts
9 x 5 reps @ 75 kg
1 x 14 reps @ 75 kg

Dips
9 x 10 reps @ bw
1x 15 reps @ bw

Calf raises
3 x 15 @ bw
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sat Nov 03, 2012 3:53 pm

Today:

15 min warmup + foam rolling

Superset:

Pushups
9 x 10 reps @ bw
1 x 20 reps @ bw

Chinups
9 x 7 reps @ bw
1x 8 reps @ bw

Deep Knee Bend
3 x 100 @ bw
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sun Nov 18, 2012 4:01 pm

I'm not reporting here constantly all my training, but I'm experimenting a lot with my body...
I see that my body respond much better if I use heavy weights (in % relative to my body).. going everyday high reps is killing my workout intensity and recovery..
What I am planning to do is something similar to the "Russian Bear" routine by Pavel Tsatsouline.. using high weights, basic exercises and a lot of sets (10-20) of 5 reps. Rest 60-90 sec.

Today:

15 sets of TB Deadlifts @ 75 kg
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Mon Nov 19, 2012 5:20 pm

Today 1 hour futsal game with friends.. scored 3 goals, sprinted a lot! Very Happy
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Tue Nov 20, 2012 3:55 pm

Today

Foam rolling
Warmup

Weighted dips on thick bars

1 x 5 @ bw+20 kg
1 x 5 @ bw+10 kg
15 x 5 @ bw

60-90 sec rest
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Thu Nov 22, 2012 4:26 pm

Today

Foam rolling
Warmup

Trap bar deadlifts fat grip

1 x 5 @ 95 kg
1 x 5 @ 85 kg
10 x 5 @ 75 kg

60-90 sec rest
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Tue Nov 27, 2012 3:36 pm

Today I'm still sore from yesterday futsal game..

Foam rolling
Warmup

Trap bar deadlifts fat grip

1 x 5 @ 97,5 kg
1 x 5 @ 87,5 kg
7 x 5 @ 77,5 kg

60-90 sec rest
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Wed Nov 28, 2012 5:15 pm

Today

Warmup
Foam rolling

Pushups
1 x 5 @ bw elevated feet
1 x 5 @ bw elevated feet
7 x 5 @ bw

Chinups
1 x 5 @ bw + 10 kg
1 x 5 @ bw + 7,5 kg
7 x 5 @ bw + 2,5 kg

Dips
1 x 5 @ bw + 20 kg
1 x 5 @ bw + 15 kg
7 x 5 @ bw + 5 kg

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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Fri Nov 30, 2012 4:12 pm

Today

Foam rolling
Warmup

Trap bar deadlifts fat grip

1 x 5 @ 100 kg
1 x 5 @ 90 kg
8 x 5 @ 80 kg

60-90 sec rest
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Mon Dec 03, 2012 2:24 pm

Yesterday

Warmup
Foam rolling

Pushups
1 x 5 @ bw elevated feet
1 x 5 @ bw elevated feet
8 x 5 @ bw

Chinups
1 x 5 @ bw + 12,5 kg
1 x 5 @ bw + 5 kg
8 x 5 @ bw
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Tue Dec 04, 2012 5:47 pm

f**k.
No matter how hard I try to stay away from Wendler 531.. I just can't stop returning to it in the end..
It's so good and it's easy to setup.. I have promised to myself that this time I'll stick to it for as long as I can.. Smile

Today 3 December 2012

15 min foam rolling and stretching

Trap bar OHP fat grip

15 kg x 5 reps
20 kg x 5 reps
25 kg x 3 reps

25 kg x 5 reps
30 kg x 5 reps
35 kg x 8 reps

5 sets - 20 kg x 10 reps

Neutral grip chinups

Bodyweight x 50 reps
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Wed Dec 05, 2012 4:07 pm

Today 4 December 2012

15 min foam rolling and stretching

Trap bar deadlift fat grip

45 kg x 5 reps
60 kg x 5 reps
70 kg x 3 reps

75 kg x 5 reps
85 kg x 5 reps
100 kg x 10 reps

5 sets - 70 kg x 10 reps

Hanging leg raise

Bodyweight x 50 reps
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Fri Dec 07, 2012 4:46 pm

Today 6 December 2012

15 min foam rolling and stretching

Bench press

30 kg x 5 reps
35 kg x 5 reps
45 kg x 3 reps

45 kg x 5 reps
55 kg x 5 reps
60 kg x 7 reps

5 sets - 35 kg x 10 reps

Trap bar rows fat grip

20 kg x 50 reps
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Wed Dec 12, 2012 4:44 pm

Today 12 December 2012

15 min foam rolling and stretching

Trap bar OHP fat grip

15 kg x 5 reps
20 kg x 5 reps
25 kg x 3 reps

25 kg x 5 reps
30 kg x 5 reps
35 kg x 6 reps

5 sets - 20 kg x 10 reps

Neutral grip chinups

Bodyweight x 50 reps

I've been thinking that I need to focus on form and TUT.. in fact my reps dropped already, but you feel much much more on the muscles.. I'll struggle to keep explosiveness but with a quite slow negative..
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sat Dec 15, 2012 11:44 am

Yesterday 14 December 2012

15 min foam rolling and stretching

Trap bar deadlift fat grip

45 kg x 5 reps
60 kg x 5 reps
70 kg x 3 reps

75 kg x 5 reps
85 kg x 5 reps
100 kg x 9 reps

5 sets - 70 kg x 10 reps
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sun Dec 16, 2012 2:14 pm

Today 16 December 2012

15 min foam rolling and stretching

Bench press

30 kg x 5 reps
35 kg x 5 reps
40 kg x 3 reps

45 kg x 5 reps
50 kg x 5 reps
55 kg x 10 reps

Pushups various grips

50 reps @ bodyweight

Inverted rows

50 reps @ bodyweight
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Tue Dec 18, 2012 4:11 pm

Today 18 December 2012

15 min foam rolling and stretching

Trap bar OHP fat grip

15 kg x 5 reps
20 kg x 5 reps
25 kg x 3 reps

30 kg x 3 reps
30 kg x 5 reps
35 kg x 7 reps

5 sets - 20 kg x 10 reps

Fat grip chinups

Bodyweight x 50 reps
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Thu Dec 20, 2012 4:33 pm

Today 20 December 2012

15 min foam rolling and stretching

Trap bar deadlift fat grip

70 kg x 5 reps
70 kg x 5 reps
70 kg x 3 reps

80 kg x 3 reps
90 kg x 3 reps
105 kg x 9 reps

5 sets - 70 kg x 10 reps

Calf raises
5 sets @ bw
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G@lvo's training log
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