gbglifters bulk-log

Lower A

Squats: 75kgx8+8+6
Legpress: 260kgx5. 150kgx15
Legcurl: BFRxca40 reps
Calf stand: 105kgx8. 70kgx12
 
Last edited:
Upper A

BP: 70kgx10 100kgx2 110kgx7 70kgx19
CGBP: 95kgx5 50kgx15
OHP: 100kgx4 40kgx16
Pullups: bwx12+6

3 sets of weighted crunches. 50reps bicurls. BFR style but without the bands.
 
That's a huge overhead press. I am assuming it's a push press and not strict military press. Either way, that is a lot of weight.
 
Its a plate loaded machine. I dont do military from about half way through the 8s, generally. Too much pressure on my lower back.
 
Starting to tighten up a bit. Last couple of weeks Ive been eating a bit much(for dieting). I didnt actually put on any weight though. Been keeping it together since the weekend so hopefully should see some accelerated fat-loss, due to the stabilising of metabolism over rhe last two weeks. Strength is still there. All PBs have been met again whilst on a deficit.
 
Lower B
87.9kg

Hack: 70kgx8+7+6
RDL: 70kgx10+9+8
Legext: 35reps BFR style
Seated calf: 100kgx7. 60kgx13+8

2 sets of abs then ca50bicurls
 
Upper B
88kg

Chins: bw+30kgx5+5
Dips: bw+50kgx8. Bw+30kgx8
BP: 110kgx3+2. 70kgx12
Tripushdownsxca50 reps.
Delteaisexca25 reps.
Pecdeckxca40 reps.

Did the exercises in another order so dips were better but bench suffered. Had to skip OHP today as it would have broken me!
 
Lower A

Squats(A2M): 50kgx8. 75kgx8+8+6. 50kgx14.
Skipped legpress as I couldnt be bothered.
Curl/BFR: 31kgx25+12+10
Calf: 110kgx8. 70kgx11.

I was at my nephews birthday party before so I was full of "korv", ice-cream and banana-cake. Couldve had a nap instead.

Im sticking with the same weight for squats until I can get 8x3. My ass is basically at my feet. Lower weights now but feels much much better like this. Checking in my big old ego at the door for these now. Im sticking with the same reps for the blood-flow-curls and extrnsions and just trying to increase reps in each set. Trying not to load up on these but keeping reps as high as possible.
 
I commend you on doing ATG squats with low weight. Sometimes the low-weight ego-crushing way of lifting can be the best for hypertrophy!!! You've inspired me to try these, though my weight will be even lower, since my hip flexibility is so poor.
 
ATG should a) be interpreted as 'as low as I can go' and b) how you should squat without a biomechanical or medical impairment. Your knees will thank you in three decades time ;)
 
I seem to have decent flexibility. I spend a bit of time stretching before these. I used to just warm up and go. I wont be doing heavy squats that often with rhis style anyway and it is only ca 3 sets per week.
 
Upper A

Pendlays: 40kgx15. 70kgx10+10
Military: 40kgx8. 70kgx6+5
BP: 60kgx8. 100kgx5. 60kgx16

Quick day had other engagements.
 
Lower B
87.7kg

Hacks: 40kgx8. 70kgx8+8+8
Rdl: busy
Legext: BFR 39 reps
Seated calf: 100khx8. 60kgx15

Ill increase hacks next week by a little and use that until I get 8x3.
I might decrease weight for legext so I can do more reps per set.
 
Upper B
87kg

BP: 60kgx8. 105kgx5. 60kgx21
OHP/BB: 60kgx8+6
Pendlay: 80kgx8+7
Dips: bw+50kgx7. Bwx15
Tricablex40 reps
 
Lower A

Squats: 75kgx8+8+6
Legpress: 260kgx5. 160kgx15
Curl/BFR: 46reps
Stand calf: 110kgx8. 60kgx14

Managed to get 8 reps for 2nd set of squats. Hopefully manage 3x8 next week, then Ill increase the load. The press was heavy today but I dug in and managed rhe 5@260. The curls were as agonising as ever but Im actually moticing more thickness in the hams now.
 
Upper A

Rack: 100kgx5. 150kgx5.
BP: 60kgx8. 105kgx6. 60kgx23
CGBP: 90kgx5. 60kgx15.
Military: 60kgx7+5. 40kgx12.
Pendlays: 60kgx15+12
Bicurlsx71 reps.

Didnt warm up properly before racks. Back is still hurting now. Affected all of my pushes today. Bit down and struggled through.
 
Did a lighter workout due to my back still being a bit iffy.

BP: 50kgx12. 80kgx12+12
Seated bb ohp: 60kgx8+7
Pendlay: 60kgx15+10
Chins: bwx11+7
Dips: bwx16+10
Squats: 60kgx10+10
 
Lower B

Hacks: 40kgx8. 70kgx8+8.
RDL: 40kgx8. 60kgx8+8
Legextx40reps
Calf: 80kgx15

Another east day to ease in again.
 
Upper B

Chins+30kgx5. +15kgx8. Pullups-bwx7.
BP: 60kgx8. 100kgx7. 80kgx12. 60kgx16.
OHP/BB: 60kgx11+9
Pendlay: 80kgx7+6. 60kgx14.
Dips-bwx20+13+9.

Felt stronger today so I loaded up again, but also employed the reverse pyramid technique. Ill work back up to my 5 RMs on the first set then drop down for the remainder. I felt big and pumped again today.
 
I wont be working with my 5rm for military though, its too taxing on my lower back. Im skipping seated press as its just not as good as bb ohp!
 
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