General Strength Log

[Nick Harezga]

I've been following the general strength template for a few weeks now,
and it's been going good so I thought I'd make a log. Current goal is
just to get stronger. I lost a lot of strength towards the end of
spring quarter and through summer and I'd like to get back to where I
was. Deadlift is the lift that is farthest off.

Week 3
Friday
Military Press
45x10x2 (reps x sets)
65x5
85x5
95x5
105x5
115x5 (2 rep PR)

Pulldown - Wide grip neutral
140x6x4

Bench Press
135x8x4

Face Pull
110x12x4

Rolling DB Press
35x12x5

Reverse Curl
50x12x5

Sunday
Deadlift
135x5x2
185x5
225x5
275x5
315x5
I forgot my chalk and couldn't hold onto the bar for anything more. My
hands were too sweaty.

Good Mornings
185x5x4

Back Extensions
30x14x4

Single Leg Squats
50x10x4

Abs

Today was good other than forgetting my chalk. Single leg squats at
the end take away any energy I may have left.

[Nick Harezga]

Tuesday

Seated Overhead
45x12x2
105x7x4
105x5x1

Pulldown Close Grip Under
130x8x4

Bench
105x12x4

Barbell Row
175x5x5

Pushdown
120x6x5

Hammer Curl
30x12x4

Thursday

Front Squat
115x12x5
These really killed me today

Step Up
135x5x4

Pull Through
190x8x4

Abs

I had to sprint to catch the bus today, which was extremely unpleasant.

[Louie P]

Good work on the lifts! How do you like the program so far?

[Nick Harezga]

It seems to be working pretty good, definitely a nice change.

Friday

Military Press
45x12x2
65x5
85x5
95x5
105x5
120x5

Pulldown
150x5x4

Bench Press
135x8x3

Face Pull
110x8x3

Rolling DB Press
35x8x4

Reverse Curl
50x8x4

Sunday

Deadlift
135x5x2
185x5x2
225x5
275x5
315x3
335x4

Good Morning
185x5x4

Back Extension
30x10x3

Single Leg Squat
50x8x3

Abs

Coming to the end of the 5RM cycle, and everything seems to be going
nicely.

[Mister Pfister]

You are not following the template right...at least based on the reps
and sets you listed for accessory work.

[Nick Harezga]

According to the template, sets of B-D waves are reduced by 1-2 fewer
sets in week 4. B also uses the initial rep count for week 4. At least
that is how I interpreted the wave guidelines.

[Mister Pfister]

ahh didn't realize you were on week 4

[Nick Harezga]

Yeah I didn't really indicate that anywhere.

Tuesday
Overhead Press
110x6x5

Pulldown
130x8x4

Bench
105x12x4

Barbell Row
175x5x5

Pushdown
120x6x5

Hammer Curl
30x12x4

Thursday
Front Squat
115x8x4

Step Up
135x5x4

Hack Squat
140x10x3

Pull Through
190x8x4

Abs

Saturday
Bench
95x5x2
135x5
155x3
185x3
205x3

Pulldown
140x8x4

Seated Overhead Press
85x8x4

Face Pull
120x8x4

Rolling DB
40x8x5

Reverse Curl
60x8x5

[Nick Harezga]

I forgot to update for the past week, oops.

Sunday
Squat
45x8x2
95x5
135x5
185x3
225x3
245x3
265x3
275x3
Didn't think I'd be able to make it to 275, so that was good.

Good Mornings 195x5x4

Back Extensions 40x8x4

Split Squat 60x8x4

Abs

Tuesday
Overhead Press 95x10x5

Pulldown 140x8x4

Bench 115x12x4

Barbell Row 185x5x4

Pushdown 130x6x5

Hammer Curl 35x12x4

Thursday
Front Squat 125x8x5

Step Up 145x5x4

Hack Squat 90x10 110x10 140x10 160x10

Pull Through 195x8x4

Abs

Saturday

Bench
45x10x2
95x5x2
135x5
155x3
185x3
215x1
Spotter helped on the last set, probably shouldn't have gone for 215,
but it would have been a 10LB PR.

Pulldown 150x7x4

Overhead Press 85x10x4

Face Pull 120x10x4

Rolling DB 40x10x5

Reverse Curl 60x10x5

[Nick Harezga]

Sunday

Squat
45x8x2
95x5
135x5
185x3
225x3
245x3
265x3

285x3 (10LB PR)

Good Mornings 195x5x3

Back Extensions 40x10x3

Split Squats 60x10x4

Abs

Squats felt really good and it was great to hit a PR. I haven't had
one in a while.

[chris]

glad to see you're trying the template. let me know if you have any
questions or feedback.

-chris

[Nick Harezga]

Tuesday

Overhead Press
105x8x3
100x8

Pulldown 140x8x4

Bench Press 115x12x4

Barbell Row 185x5x4

Pushdown 130x6x5

Hammer Curls 35x12x4

[Nick Harezga]

Thursday
Front Squat 125x10x5

Step Up 145x5x4

Hack Squat 100x10 120x10 150x10 170x10

Pull Through 195x9x4

Abs

Friday
Military Press
45x8x2
65x5
85x5
95x5
115x3
125x3
135x2 (+15LB PR)
Tried to get a third one, but it wasn't going anywhere. Not sure how
much of a PR this really is, as I've never gone for a 3RM on military
before.

Pulldown 160x6x4

Bench 145x8x4

Face Pull 120x12x4

Rolling DB 40x12x5

Reverse Curl 60x12x4 50x12

[Nick Harezga]

Sunday

Deadlift
135x5x2
185x5
225x5
275x3
315x3
345x3
355x3
I couldn't even budge this off the ground right before I started the
general strength template. Its still nowhere near where I want to be,
but I'll take whatever progress I can get.

Good Mornings 195x5x4

Back Extensions 40x12x3

Split Squats 60x12x4

Abs

[Dan Higgins]

nice job on the PR's. question: are you able to train MWF evenings at
all? I only ask because that is when most members train and getting
some eyes on your lifts (especially squat & DL) might be helpful.

[Nick Harezga]

Friday I work from 330 till after 8 so that wouldn't work.

Monday and Wednesday I'm not really able to make consistently.
Sometimes I stay after class to work on labs/projects while I'm on
campus.

I also lift with my roommate, and I try to make my schedule able to
accommodate both of us.

[Nick Harezga]

Tuesday

Overhead Press 110x7x4

Pulldown 140x8x4

Bench 115x12x4

Barbell Row 185x5x4

Pushdown 130x6x5

Hammer Curl 35x12x4

[Nick Harezga]

Thursday
Front Squat 125x12x5

Step Up 145x5x3

Hack Squat 110x10 130x10 150x10 170x10

Pull Through 195x8x4

Abs

Friday
Military Press
65x5
85x5
95x5
115x3
135x3 (1 rep PR)
145x1 (10 lb PR)

Pulldown 170x5x3

Bench 145x8x3

Face Pull 120x8x3

Rolling DB 40x8x4

Reverse Curl 60x8x4

Saturday - Cardio
3 hours Jersey Shore Style Fist Pumping

Sunday
Deadlift
135x5x2
185x5
225x5
275x3
315x3
345x3

365x3

Good Mornings 195x5x4

Back Extensions 40x8x2

Split Squat 60x8x3

Abs

[Fluff]

The 3 hours of Jersey Shore cardio on Saturday is just stupid. If
you're dancing in between sets like you're supposed to, you shouldn't
need any more cardio.

[Nick Harezga]

Tuesday

Overhead Press 115x6x3

[Nick Harezga]

Thursday

Front Squat 125x8x4

Step Up 145x5x3

Hack Squat 90x10 110x10 140x10

Pull Through 195x8x4

Abs

This is the end of the first macrocycle. I definitely feel as though
I've made some progress. All of my lifts have gone up, and I've even
hit some PRs. I'm looking forward to continuing with this program for
the foreseeable future.

[Nick Harezga]

Saturday - ME Upper

Bench
45x12x2
95x5x2
135x5
155x5
175x5
195x4

Pulldown 150x8x4

Overhead 95x8x4

Face Pull 130x8x4

Rolling DB 45x8x4

Reverse Curl 70x8x4

I wasn't able to get the fifth rep on bench, but Joe gave me some tips
so hopefully next week will go better.

[Nick Harezga]

Sunday - ME Lower

Squat
95x5
135x5
185x5
225x3
245x3
275x5

Good Mornings 205x5x3

Back Extensions 50x8x4

Split Squat 70x8x4

Abs

Tuesday - RE Upper

Overhead Press 100x10x4

Pulldown 150x8x4

Bench 125x12x4

Barbell Row 185x5x4

Pushdown 140x6x5

Hammer Curl 40x12x4

[Louie P]

What week are you on now?

[Nick Harezga]

I'm on the first week of the second macrocycle, so that should be 9.

[Nick Harezga]

Thursday - RE Lower

Front Squat - 135x8x5

Step Up - 155x5x3

Hack Squat 100x10 120x10 150x10 170x10

Pull Through 200x8x4

Abs

Friday - ME Upper

Bench
45x12x2
95x5x2
135x5
155x5
175x5

195x5
Didn't think I was going to get the last one, but it went up
surprisingly easy.

Pulldown 155x7x4

Overhead 95x10x2 x9 x5

Face Pull 130x10x4

Rolling DB 45x10x4

Reverse Curl 70x10x4

I'm really looking forward to event training tomorrow, but I need to
buy some pants.

[Bob Stevens]

Definitely dress warm, if its too snowy we will skip Yoke, but farmers will most likely be done regardless of weather, as well as sled.

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[Nick Harezga]

Event training was a lot of fun, but I'm definitely not looking
forward to tomorrow.

[Nick Harezga]

Sunday - ME Upper

Squat
95x5
135x5
185x5
225x3
245x3

285x2

I didn't have anything left after the event training. Hopefully this
week will go better.

Good Mornings - 205x5x3

Back Extensions - 50x10x4

Abs

Skipped the single leg squats since I had no energy at that point.

Tuesday - RE Upper

Overhead 105x9x4

Pulldowns 150x8x4

[Nick Harezga]

Thursday - RE Lower

Front Squat 135x10x5
Step up 155x5x3
Hack Squat 100x10 120x10 140x10 160x10
Pull Through 200x8x4
Abs

Friday - ME Upper

Military Press
45x10x2
65x5
85x5
95x5
115x5
135x5

Pulldown 160x6x4
Bench press 155x8x4
Face Pull 130x12x4
Rolling DB 45x12x4
Reverse Curl 70x12x4

Saturday - event training

Tuesday - ME Lower

Deadlift
135x5x2
185x5
225x5
275x5
315x5
365x3

Good Mornings 205x5x3
Back Extensions 50x12x4
Split Squat 40x10x4 - Quads were really tight so I lowered the weight
here
Abs

Legs felt a lot better moving this from Sunday to Tuesday. Though I
felt like crap all day yesterday, I think I would've gotten 365x5 if I
wasn't sick.

[Nick Harezga]

I'm a little behind on updating due to school so I'll just post this
weeks. I haven't missed any workouts though.

Sunday - ME Upper

Bench
45x10x2
95x5x2
135x5
155x3

175x3
195x3
210x2

Pulldown 155x8x4

Overhead 95x8x4

Face Pull 135x8x4

Rolling DB 50x8x5

Reverse Curl 80x8x4

Tuesday - ME Lower
Squat
45x10
95x5
135x5
185x3
225x3
275x3
295x3 10LB PR

Good Mornings 215x5x3

Back Extensions 60x8x4

Split Squat 60x8x4

Abs

Pretty surprised at the PR as I only got 4 hours of sleep the night
before. Didn't think I was even going to get 275.

[Nick Harezga]

Monday - ME Upper

Bench
95x5x2
135x5
165x3
185x3
205x2,3

Pulldown 160x7x4

Overhead 95x10x4

Face Pull 135x10x4

Rolling DB 50x10x5

Reverse Curl 80x10x4

I was having some trouble staying tight on the last set of bench,
couldn't get the reps on the first try.

Wednesday - ME Lower

Squat
95x5
135x5
185x3
225x3
265x3
305x3 10LB PR
315x1 20LB PR

I may have had enough for a 2nd but it would have been ugly.

Good Morning 215x5x3

Back Extensions 60x10x4

Split Squat 60x10x4

Abs

[Nick Harezga]

I keep forgetting to post, but I'm not missing any days.

Wednesday - ME Lower

Deadlift
135x5

185x5
225x5
275x3
315x3
345x3

375x3

Good Mornings 215x5x3

Back Extensions 60x12x4

Split Squats 60x12x4

Abs

I'm almost back to where I was previously, but this is the most I've
done conventional. Glad to see some progress.

[Nick Harezga]

Saturday - RE Lower / Events

Front Squats - 145x12x4

Pull Through - 210x8x4

Chain Yoke Walk - 50 ft
135x2
185x2
225x2
275x2
315x2

Tire flips - A bunch

Log Presses - ?

Monday - ME Upper

Overhead

65x5
85x5
95x5
115x3
135x3

155x1
175 Miss

Pull Up - Bodyweight x 5,5,4

Bench 165x8x3

Face Pulls - 135x8x3

Rolling DB - 50x8x4

Reverse Curl 80x8x3

Tuesday - ME Lower

Deadlift
135x5
185x5
225x5
275x3
315x3

385x3
405x1 +15LB PR
425x1 +35LB PR
435 Miss

Back Extensions 60x8x3

Split Squat 60x8x3

Abs

Pretty excited about hitting the PR. I never really went for a 1RM on
deadlifts, but 390 was the most I had previously got.