Gillman Tries Not to Screw Up for 20 Seconds

[Mkgillman]

17Sep2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x5x5

Deadlift
135x5
225x5
315x5
365x3
405x2
425x3x4

Brodown - Cable Rows & DB Press
Sweaty Pump Madness



Had to scratch the lifting plan for yesterday due to jury duty commitments, but back at it today.

Bench was decent today. Had to take a breath at the top for the fifth rep, but the bar speed wasn't slowing down that much even on the last set.

Deadlifts felt great today. Don't know what is going on with the video, but they were moving smoothly. Also a good look to make sure my glutes are activating.

Bro work super set was fun, though I had kind of forgotten what a pain it can be setting up the dbs for shoulder press.

[Mkgillman]

20Sep2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
325x3x5, x5

Squat
45 x lots
135x10
225x5
315x5
365x3
405x4,6,8,6,4



Bench felt just a little flat today. Went for an AMRAP on the last set and the fifth rep was @8.5. I was a little frustrated at that, but that equates out to ~400 e1rm on the sixth set, so I guess maybe that isn't really awful.

Squats were moving fine today. The 8 rep set is always kind of fun and seems that I have a better bar speed on the higher rep sets. I think that has a lot more to do with the mentality of getting them done crisply and not wasting too much effort.

Cable machines were all tied up, so flies went with DB work and rear delts flies really just blow up the enter upper back. I like them.

[Mkgillman]

23Sep2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
295x8x4, x6

Squat
45 x lots
135x10
225x5
315x5
365x3
405x2
445x1
475x1
495x1
405x6x5, x5

Dips
50 reps in 5:00



Well, today was a day at the gym. Bench was solid and managed to get the sets of 8 across to fill up the bulk of the volume target. Noticed my butt was lifting just a bit more than normal today, so most of the focus was sanding that out.

The plan for squats were a top single around @7 to get exposure to some heavy weights again and do a calibration check. I figured going into it that 475 would probably be just about right. That would have meant a e1rm somewhere in the 535 area. That would have been pretty solid seeing as though I haven't touched anything over 420 in two months. Squat and deads have been mostly around the 405 range with a decent amount of volume. I was curious what that would translate into, but after hitting 405x12 a couple weeks back and the 8 rep set last Friday, I had a pretty good idea that things are in a good place. I wasn't really expecting an easy rep at 495. Setting up was a little rusty, but the weight felt good and form was not an issue. Seems like my e1rm is going to be 550+ right now which is kind of amazing.

Dips were fun, good pump, much grow.

[Mkgillman]

25Sep2019

Cheater Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
375, 385x1
395x5
385, 375x1
315x12,10

SGDL
135x5
225x5
315x5
365x3
405x4
385x4x2

Bro Block - Tri Pushdown & Curls
Many



Slingshot felt good today. Video is the first three singles. The rest of the work felt really good. I kind of went all in on the burnout sets and I'm a little curious to see how I feel in two days after them. Form felt solid even without using the cheater bench for awhile.

SGDL were good. I'm lousy at judging moderate RPE on these and just guessed in 405. Seemed to be about right and the bar speed was good.

Went full ham on the bro work because there seemed to be a lot of little bros around. Got to be the crazy old dude.

[Mkgillman]

7Oct2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
325x2
345x1x2
365x1
325x2x5

SGDL
135x5
225x5
315x5
365x3
405x3x4

Dips
70 reps in 8:00



I completely whiffed on updating this last week. I didn't miss training, just didn't get around to writing it down over here. I'll try to be better.

Bench was great today. 345 was easy and 365 was a smoke show. Wound up going for the 10 reps on the drop set and the bar felt light after the top single.

Tried something just a little different with SGDLs today and used the belt. Don't know if it made a difference, but pulls were good. Bar speed wasn't super fast, but they were all smooth.

Arms were smoked after dips. It was awesome.

[Mkgillman]

9Oct2019

Cheater Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
375, 385, 395, 405, 415, 420, 425x1

Squat
45 x lots
135x10
225x5
315x5
365x3
405x2
455x2x3
405x6x3

Fly Complex
Cable Flies & Rear Flies
60 reps each



Slingshot was feeling great today. Decided to chase it up to a single @9 and pretty sure that 425 ties my cheater bench PR. I think that rep was so slow due more to a little form hiccup, but didn't want to try it again because I've managed to torch myself in the past with overload work.

Squats were great. 455 doubles moved fast. Treated the 405 sets as breathing squats. Focused on fast reps, quick breath to reset, and at it again.

The fly complex was a lot of fun. Reverse flies look silly, but the upper back burn is legit.

[Mkgillman]

14Oct2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
345x1
315x5x6

Squat
45 x lots
135x10
225x5
315x5
365x3
405x2
455x1
495x1
525x1
435x4x4



Bench felt just a little odd today, but it wasn't reflected in the sets that much. Only did the one rep at 345, but it was easy and fast. Sets of 5 across for the rest of the volume block.

Felt out squats a bit today. The 495 rep moved pretty well and I wanted to take a swing at something a little heavier, so I went up to 525. The rep felt weird with form, but the video looks good. Definitely had to work for the rep, but I'd call it @8-8.5, which ain't too shabby. Went with 435 for the rest of block and those were pretty easy. Quick breath between each rep and on to the next. Two minute rest timer, so probably about 3 minutes between sets.

Wound up running out of time and skipped the bro work. I may get a chance to get in tomorrow and pick it up.

[Mkgillman]

16Oct2019

Cheater Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
345x2
385x2x7

Deadlift

135x5
225x5
315x5
365x3
405x2
435x5x4

All The Fly Kids

Cable Fly & Reverse Fly



Had a little bit of fatigue kicking around on bench and lower body from Monday, but nothing significant. Slingshot reps all went well and it is fun to toss that much weight around on bench, especially with the looks from the college kids that wander in to the weight room.

Deads felt good today. The first rep always feels the slowest, but I did a little mental adjustment that seemed to help.

Flies continue to be exceptionally fun. I called it a day at the point when I had to save some random guy who had stapled himself with 185 on the bench with the plates clipped. He didn't even help me to rack the bar, just let me row up the bar and said, "I guess I shouldn't have gone that heavy."

[Mkgillman]

21Oct2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
335x1
355x1
380x1
335x2x3

SGDL
135x5
225x5
315x5
365x3
415x3x4

Dips
60 in 8:00



Long weekend and felt a little flat today, but everything was moving well. I'm pretty happy with how all the bench reps were moving today. I suspect that I was good for a real time 1rm of 395-405. Doubles were fast and easy.

This probably is close to the heaviest I've done with SGDL. I'm going to stick with using the belt right now; it just feels better.

Dips felt pretty decent today. I was a little bit better with spacing out reps today and bench volume was low too.

[mgil]

Damn you’re still kicking ass.

[Mkgillman]

Damn you’re still kicking ass.

Well, more like gently massaging glutes to make sure they are “activated.”

[Mkgillman]

23Oct2019

Cheater Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
345x6,7,8,8

Squats
45 x lots
135x10
225x5
315x5
365x3
405x2
465x2x3
425x4x4

Chins
4 sets of 7



Bench was moving alright today. Last couple of sets were definitely getting close to the @9 territory, but nothing dramatic.

Squat was feeling pretty decent. All the 465 sets were crisp and it still amazes me that I can think about form work at 425. All those sets were easy breathing reps.

Got the chins in this time.

[Mkgillman]

24Oct2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
305x4x7

Deadlift

135x5
225x5
315 x a loud 5
365x3
405x2
465x1
475x1x3
485x1x2



After almost having someone try to fight me at the gym during deadlift warm ups, I kind of lost motivation to do the bro work. Story is on the "places you will bro" thread.

Bench was fine. Forgot my wrist wraps, but it wasn't an issue with moderate weight. All sets were <@7 and felt good.

The fight thing happened during deadlift warm ups and the adrenaline spike from genuinely thinking I was going to get into a fight left pulls a little flat. Bar moved alright though, especially after heavy-ish squats yesterday, but I was done with the gym after that.

[Mkgillman]

28Oct2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
345x2x6

Squat
45 x lots
135x10
225x5
315x5
365x3
405x2
435x4x3, x3x3

Cable Flies
4 sets to burnout



No one tried to fight me at the gym today, so right off the bat it was a decent day.

Bench felt a little bit slow to get started, but after the 315 warm ups everything was moving well. I was able to maintain the doubles for all the reps and the last set was only @8.

Squat was moving really well today. Everything felt great and bar speed was snappy.

Got to the fourth set of flies and was completely smoked.

[Mkgillman]

30Oct2019

Cheater Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
355x1
395x2
405x2x2
395x2x2

Deadlift
135x5
225x5
315x5
365x3
405x2
455x1
495x1
545x1
425x4x4

Chins
32 reps

I initially had video from today, but it got deleted. Nothing super important I guess, but the pulls looked good.

Bench was off a little bit today. The first double at 395 was about were I was expecting it, but 405 just felt lousy today. The second rep on both sets had a noticeable drop in bar speed. Nothing horrendous, but I wanted to stay with cleaner reps, so went back to 395.

Pulls felt goooood. 495 moved completely smooth and 545 wasn't any issue, though I think that I probably overshot @8. I would put it somewhere @8.5-9, which breaks down to ~580 which makes me happy. Went with the lighter end for volume work, but all the sets were snappy, two minute rest.

Chins were not snappy, broke them down to sets of 6 and then two sets of 4. Got work done.

[Mkgillman]

5Nov2019

Cheater Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
325x8x4, x9

SGDL
135x5
225x5
315x5
365x3
405x4x4

Cable Flies
My chesticles are on fire.



Judging RPE on slingshot work is tricky, but the 8 rep sets were building fatigue nicely across sets. The 5th set was DONE by the 9th rep.

Snatch grip was fine today. Decided to go without the belt and honestly couldn't really tell the difference. I did feel a little bad when a random guy came up to ask me why I had my hands so wide. He was interested up until the point I mentioned that 405 was my light weight accessory volume work. He kind of wandered away after that.

[Mkgillman]

11Nov2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
345x1
365x1
395x1
335x2x4

SGDL
135x5
225x5
315x5
365x3
410x4x4

Chins
28 in 7:00



Pretty pleased with the bench session today. 365 was really fast and 395 was at least pretty even bar speed. I'm confident that 400 would have gone and probably could have gotten 405 too. Not bad considering that there was ton of bench work last week and no taper. Doubles at 335 were fast and easy.

Pulls were alright today. Got an amazing erector pump by the end.

Chins were done.

[Mkgillman]

13Nov2019

Cheater Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
325x8x4, x10

Squat
45 x lots
135x10
225x5
315x5
365x3
405x2
455x1
485x1x3
435x5x4

Flies
62 total reps



Cheater bench was a little bit better this week. Stuck with the sets of 8, but was pretty pleased with getting 10 reps @9 or so on the last set.

Squats were good. Haven't used that specific rack in awhile and was trying to take it a little bit more slowly on set up. All the singles moved well and it wasn't a problem doing sets of 5 across for volume.

Massive burning pump on flies.

[Mkgillman]

15Nov2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
315x2
325x5x2, x4x3

Deadlift
135x5
225x5
315x5
365x3
405x2
455x1
495x1
555x1
505x1x5

Bro Work
Tri PD & Hammer Curls



Bench went well today. Dropped down to the 4 reps sets after to keep the last rep really clean and get the prescribed volume in.

Went for the heavy single on deads. Really pleased with how 555 moved, especially since it is only 15 pounds off my previous best. It did take a bit out and the drop sets at 505 required some focus. The last rep on the video was the first 505 and I was too far back at the start of the pull. The other four were a little bit better, just focused on getting tight off the floor and staying consistent through the pull.

Looking back over the loads from this week and, damn, there was some intensity and tonnage.

[Mkgillman]

18Nov2019

Bench
45 x lots
135x15
185x5
225x5
245x3
275x2
285x8x3, x7x3

Squat
45 x lots
135x10
225x5
315x5
365x3
415x5x6

Chins
4 sets of 8

Felt like hot garbage going into the session today. Just a long weekend with a weird sleep schedule. Bench was a little wonky, but got the reps cleanly.

Squats always make things feel better, which is just the weirdest thing. The later sets were moving pretty well.

Chins were solid.