Goodfellows gains log

[Thatgoodfellow]

Those are minis right?

Set looks good overall. I would just suggest lowering the bar weight if you wanted to work more on explosion off the chest. Just my .02.

ya it was supposed to be speed work without bands but I kept going up. 25s would have been perfect for speed.

 

[Metalhead1]

ya it was supposed to be speed work without bands but I kept going up. 25s would have been perfect for speed.

I would srop down to 10-15kg each side with bands, and see how that feels as far as speed. Form looked great.

 

[Thatgoodfellow]

Late night workout since I’m off work for this week.

squat 215x3 225x3 225x2x5 235x5

CG bench- 175x4x5

barbell hip thrusts- 185x3x10

warmed up with some core and the McGill big 3 so my lazy ass skipped abs again after. Gym was 95 degrees but it was nice getting after it in the evening for a change.

 

[Thatgoodfellow]

Holy shit no more late night workouts for me. I took my pre workout to late last nights and couldn’t get to sleep till 530 this morning. Plus my gym was the busiest I’ve ever seen it so I’ll just enjoy my morning workouts.

conventional deadlifts- 275x3 315x3x5. Tried doing all sets belt less but after the first set of 315 I threw it on.

barbell lunges- 135x3x8. These smoked me. I have a lot of unilateral balance issues I need to address and lunges bring them out for sure.

robe ab curl- 140x3x12

Next week I’ll start the next 3 week cycle of my program and things should get a bit more intense.

 

[DEADlifter]

Great job dude. Those lunges made my ass hurt

 

[Boogieman]

Good work bro!

 

[Thatgoodfellow]

Great job dude. Those lunges made my ass hurt

ya lunges are rough for sure. I probably should have gone a little lighter but it was my last week for them so I wanted to push it.

 

[ComeBacKid85]

Crazy Power Goodfellow! Very impressive Sir!!!:32 (19):

 

[Thatgoodfellow]

Probably should have taken a rest day today but I didn’t realize that until I started getting into the workout. Tomorrow will be a rest day for sure.

finally mixed my HCG today and started pinning. It’s the beginning of week five of my test e cycle.

bench with bands- 135x4x5 with about 80 lbs of band tension

lateral shoulder raise- 2x15x25lbs DB

seated wide grip low row- 2x15x130lbs

rear delt flye- 2x15x15lbs DB

 

[Thatgoodfellow]

Heaviest I’ve gone on squatting since getting back in the gym. Felt good but hips were rising a bit before the chest.

squat- 210x3 230x2 245x1 260x2x5

slingshot bench-195x4x5

straight leg DL- 95x3x8. Real light here in place of reverse hypers which my gym doesn’t have anymore.

Abs- side planks x3 for about 30 sec each.

 

[DEADlifter]

Good shit man

 

[Thatgoodfellow]

Alright today was fun. New programming called out for benching with chains and it was the first time I’ve ever messed around with them. I think my set up was alright but maybe someone can tweak what they see. Chains were about 38 pounds Ea. at lockout.

Yesterday

sumo deadlift- 240x3 260x3 285x2x5

bulgarian SS- 55lbs DB 4x5

DB suitcase Carry- 80lbs 3xmax each side

today

bench with chains- 135 plus chains 5x6

lateral raise- 25lbs DB 2x15

pendlay row- 185x4x5 (one of my favorite exercises)

cable Face pull- 90x2x15

 

[Thatgoodfellow]

 

[tinymk]

Keep it up brother. Good work

 

[DEADlifter]

I really enjoy checking out the journals of you power lifters. Keep it coming my man.

 

[Thatgoodfellow]

I’m still waiting on the power part to come lol.

 

[Thatgoodfellow]

Taken today off. Weight is sitting just above 172 this morning.

yesterday’s workout was easy per the programming.

paused squats-205x3x5. Probably could have pushed these harder but I’ll start getting into heavy work in 3 a couple weeks when I start a meet prep program.

abs-cable wood choppers. 70x3x15ea

 

[Thatgoodfellow]

Another day of auto regulation. Squats were supposed to be 6x2x275 but it felt light so I ended up hitting 315x2x2 then 335x2 then 335x1

slingshot bench-225x3x3.

finished with some farmers walks.

 

[Thatgoodfellow]

Today’s workout

Sumo deadlift- 6x2x345

Bulgarian split squat- 3x7x55DB

Suitcase carries- 75DBx3xMax distance

 

[BrotherIron]

I'd run a leader chain when benching with chains. You'll get more out of it that way.