PDA

View Full Version : Adam's training Log


Adam Gagliardi
01-28-2009, 10:34 AM
Figured I'd just start a log on here, i also keep a log on marunde's site and maryland powerlifting. ill post a few older sessions to get it going.

any suggestions are always welcome.

Adam Gagliardi
01-28-2009, 10:35 AM
Fri 12/19/08
work

Sat 12/20/08
Deload week
Events

1. 12" Log
90*10
140*3
160*3
180*1,2,3,1,1

2. Yoke/ tire--50ft/6 flips
265/680-2flips
445/680
625/680

3. Stones--BH
250*1
--just wasnt into it

4. OH Yoke Walk
185*100ft
225*100ft
--no press, 225 was hard

--not a bad day considering not much sleep last night due to work, deload week over.

Adam Gagliardi
01-28-2009, 10:35 AM
sun
off

Mon
work--maybe 2 hours of sleep, wtf, at least it was some fun

Tues 12/23/08
@ Ironsport
5's
A day

w/u--15min

1. Axle Strict OH
95*8
120*5
140*5
155*6

2. Front Squat
135*6
175*5
200*5
230*5

3. DB rows--stand
80*8
110*10
130*6,6

4. Pin Zercher Squat
185*5
225*3,3,2

5. Stone BH
210*4,4,4

--Hit the numbers i needed to, but had nothing else, need to get some sleep, after the holidays, my schedule will be more normal with a GPP day following work days, and then the main days after GPP days.

Adam Gagliardi
01-28-2009, 10:36 AM
Wed 12/24/08
@ ironsport
5's
Extra day

w/u + abs=20min

1. Squat clean-KG
40*2
60*2,2
80*1,1
90*1

2. Pullups
BW*5*10sets

3. Squat
135*5
225*5

4. Treadmill
inc-2
mph-8
T=10min
intervals-30w/30r

felt off this AM, pretty early w/o, slept funny...yay holidays, plus diet has been a mess the last week due to going out to eat 5 or 6 times.

Adam Gagliardi
01-28-2009, 10:37 AM
Fri 12/26/08
5's
B day

w/u-15min

1. Axle PP
80*8
130*5
150*5
170*5
195*7

2. DL off plates
135*5
225*5
265*5
305*5
350*11
--felt like i could have done closer to 20, but hook grip was hurting bad.

3. Pullup
BW*5*10sets

4. Axle Bench-CG
170*7
210*5
240*5,5,5

5.GPP
Prowler--60ft--uprights
+90*7trips

--pretty good day considering, i had my share of thingytails the last 2 days.

Adam Gagliardi
01-28-2009, 10:37 AM
Sat
sick, missed work, not happy about that.
but got vitals while at the doc's
BP-100/72
RHR-46bpm, fluctuated from 44-49 on pulse-ox machine


personal notes:
-still sick, fever over 100, cough lingering but not as bad as a few days ago.

Adam Gagliardi
01-28-2009, 10:38 AM
12/30/08 Tues
3's
A-day--kind of

w/u +abs--20min

1. Axle-strict
84*10
130*3
145*3
165*4

2. Front Squat
135*5,5
190*3
215*3
240*3-belt

3. SSB dl/gm
115*8
135*8
185*6

--went extremely slow today
-- still sick, hit my #'s
-- low back felt tight, off, wierd from laying around for 3 days

Adam Gagliardi
01-28-2009, 10:38 AM
1/1/09 Thurs
3's
@ work
GPP

1. Pullups
bw*6*10sets

2. Dec. situps
BW*10
55*8,8,

3. bb curls/ bar pushdowns/bw squats
60*10,10
60*10,12
BW*15,15

4. Tread Walk
inc-6
spd-3.5
T=10m

5. DB Snatch
55*7/arm

6. Stand. Abs
67*10
82*8,6

7. DE Bench-CG
135*3*5sets

--wind/lungs still affected from sicknes last few days, still have cough, did get a good sweat going, total T=35-40min

Adam Gagliardi
01-28-2009, 10:39 AM
Fri 1/2/09
3's
Bday

w/u +abs-20min

1. Axle PP
130*6,6
160*3
180*3
205*5

2. DL off PLates
135*5
225*5
285*3
325*3
370*5
--wasnt feeling this today

3. Axle Bench-CG
170*4
210*3
260*3,3,3

--still sick, this sucks, def cuts my wind short, called it an early day since i had just worked 40 hours



Sat 1/3/09
@work
3's
GPP day

w/u-10min

1. 1.5mi run
T-12:41
--not bad considering breathing is f'd from being sick and cold out

2. BB bench-CG
135*10
185*6
225*5
275*1
295*1

3. Pullups
BW*7,6,6

4. BB curls/ diamond pushups SS
65*10/BW*20, 65*8/BW*15

Total T= 30min

Adam Gagliardi
01-28-2009, 10:39 AM
Sun 1/4/09
3's
GPP day

w/u +abs-20min

1. C2 Rower
T=20min
SPM=36
M= 4600

2. Stepper
Spd=12
T=5min

Total T=45min

Adam Gagliardi
01-28-2009, 10:40 AM
Mon 1/5/09
5/3/1
A day

0800
20 min walk uphill with 50vest

1200

w/u +abs

1. Axle Strict OH
70*10
120*5
140*5
155*3
175*4

2. Front Sqt
135*5,4
185*3
200*5
230*3
Belt- 255*4

3. DB Rows-stand
100*6
125*8,10

4. SSB GM/DL
135*8
185*8,7

5. GPP
Prowler
uprights*+70*120ft*5
""""""""""*empty* laparound parking lot*1
""""""""""* """"""* 120ft*1
"""""""""""*+70*60ft*6

Total T= AM-20min
PM- 1:25+ 25gpp
= 2:10

Adam Gagliardi
01-28-2009, 10:40 AM
Tues 1-6-09
@ work
GPP day

w/u-10min

1. 1.5mi run T= 11:59

2. UNderhand Cable Row/ Face Pulls/ Band pullaparts
12*12,12,12
4*12,12,12
weak blue band*10,12,8

3. BB curls/ Cable rvrs curls
65*8,10
4*6,6

4. BB floorpress
135*25

Total T=40min

Adam Gagliardi
01-28-2009, 10:41 AM
Wed 1-7-09
5/3/1
1040
B day

w/u--20min

1. Axle PP
120*8
130*5
170*5
195*3
215*4

2. DL off Plates
135*5
225*5
305*5
350*3
390*5
--had prob 3-5 more, pussed out

3. Axle Bench-CG
170*5
210*3
260*1
280*2,2

PM
GPP
1640

C2 rower
5000m, T=21:47.7, SPM=32

Stepper
5min, spd=10
5min, spd= 5-22, intervals 30w/12r

Tread Walk
inc-5, spd-3.6, T=7min

---good day, tired from work last night.

Adam Gagliardi
01-28-2009, 10:41 AM
Sat 1/10/08
Events

w/u-10min

1. 12"log
90*8,8
150*4
190*1
210*1
230*1clean

2. Tire
725*3,4,4

3. yoke-50ft
460*1
550*1
640*1

4. Keg Carry-50ft
210*2
240*2

---was tired as hell from working the last 48hrs.
---felt weak
---did not feel like doing anything, so i did a minimal amount of events and went home. better than nothing.

Adam Gagliardi
01-28-2009, 10:42 AM
Sun-off
Mon-work
this week is a deload.

Tues 1/13/09
Deload week
GPP day

1000
Run
--2+ miles, parking garage involved
T= 25ish min

1500

w/u-10min

1. Cleans-kg
50*3
70*2
90*1
100*1--PC

2. Pullups
BW*7*10sets

3. 1 arm KBell OHP
60*6
70*5,5

4. C2 Rower
T=4:04.1
D=1000m
SPM=34

Total T=90min

---extremely tired today, was up from 0300 on. bed early tonight. should have a good deload week messing around with lifts day tomorrow.

Adam Gagliardi
01-28-2009, 10:43 AM
Wed 1/14/09
Deload week

AM
w/u-10min

1. Axle PJ
130*6,6
180*3
220*4

2. Front Squat
135*5,5
185*3
225*3,3,3

2. DL--oly shoes test
165*3
231*3
308*3
374.7*1
--didnt notice that much of a difference

3. Inc. SB(swiss bar)--wide grip
135*10
185*6
225*1


PM

w/u + abs--15min

1. C2 rower
D=2000m
T=8:10
SPM=35

2. Prowler
Uprights* 100ft* +140*10 trips

Total T= 1:45min

Adam Gagliardi
01-28-2009, 10:43 AM
Thurs 1-15-09
@ work

0940
Treadmill
inc-8.0
spd-3.3
T=41min

Fri 1/16/09
Deload week
GPP Day
1130

w/u-15min

1. Pullups/ Hang power Snatch
BW*7*10sets
40kg*2,2,2,2,2,2

2. Hang power Snatch/ Burpees
45kg*5/ BW*30
"""""""""/""""""""20
"""""""""/""""""""10
T= 8:22
--this hurt.

3. Squat
135*5
225*3
275*2,2,2,2
--working on form, my static lifts suck.

Total T= 1:45..due to long break btwn HPS/ burpees and squats.

Adam Gagliardi
01-28-2009, 10:44 AM
Sat 1/17/09
Event
Deload week

w/u-15min

1. Axle 1C+P
worked up to 216 DO grip
--this was hard DO, need to work on these more
did a few continentals with 227
--these are hard w/o having a large gut to put them on.

2. did a few sets of SSB box squats..up to 225
--had to run, had a meeting, deload week so not that upset


Mon 1/19/09
5's
GPP day

w/u--10min

1.Pullups
BWx10x7reps

1B. HB Sqts
135x5,5,5
185x4,4,4,4

2. Hang cleans-kg
55x5
75x2,2,2

3. Pushups/hang clean/KB sqts
BWx30
75x5
35'sx10
3 rounds T=7:35

3 hours later--had to go sign some papers, possibly bought a house

4. C2 rower
1000m-3:54
750m-2:54
500m-1:56
250m-:48
100m-:18
T= about 15-16min

Adam Gagliardi
01-28-2009, 10:44 AM
Tues 1/20/09
5's
A day
1220

w/u-15min

1. Axle-Strict OH
80x10
120x5
140x5
160x6

2. Front Squat
135x5,5
190x5
215x5
240x6-belt

3.EDT-15min
DB rows-stand/Front Squat
100x5,6,6,6,6,6,6,6=47
185x3,3,3,3,3,3,3,3=24


5's/EDT

Wed 1/21/09
@ work

1.5 mi run T=12:12
--cold out

Thurs 1/22/09
GPP day

w/u-5min

1. Pullups
BWx10 sets x7

2. Prowler Harness Drag
+140x 100ft x 6
+230 x 50ft x 2

-- tired from work last night, Probie testing Sat-tues= BS

Adam Gagliardi
01-28-2009, 10:45 AM
Fri 1/23/09
5's
B day
0900

w/u-15min

1. Axle PP
130x8,8
155x5
180x5
200x6

2. DL off Plate
165x5
242x5
292x5
336x5
363x10.

3. EDT-15min
TBDL
235x5,5,5,5,5,5,5,5,5=45
Swiss Bar Inc.-wide
145x5,5,5,5,5,5,5,5,5=45
--def. should have gone heavier on this

--had to run to a meeting

Sat/ Sun
testing crap

Mon 1/26/09
3's/EDT
A day
1030

w/u-10min

1. Axle-Strict
80x10
130x3
150x3
170x4

2. Front Squat
135x6,5
190x3
220x3
245x5--belt

3. EDT
Front squat
185x4,4,4,4,4,4,4,2= 30
DB Rows-Standing
100x7,7,7,7,7,7,7= 49

4. DL to knees/ Halting DL-kg
70x1,2,3
120x2,2,2,2,2,2

Total T=1.5hrs

Adam Gagliardi
01-28-2009, 10:46 AM
tues
work

Wed 1/28/09
3's/EDT
GPP day
1100

w/u-10min

1.Pullups
BWx 10sx8

2. Tread sprints
Inc-8 9.5mph
20s/40rest
5 sprints

3. C2 rower/ jump rope
500m/ 100skips x 5 rounds
T=19:28

4. LR/ axle curls/ rope pdowns
30x5,5
80x6,6
22x10,10

total T= 1:28

Adam Gagliardi
01-28-2009, 05:22 PM
Wed 1/28/09
1800
hot yoga-90min

Adam Gagliardi
01-29-2009, 01:23 PM
Thurs 1/29/08
3's/EDT
B day
1300

w/u-10min

1. Axle PP
120x7,5
170x3
190x3
215x3

2. DL off Plate
165x5
265x3
295x3
335x3
375x4
- back/ hams felt weird from yoga.
- going to finish this cycle and th drop the weights down and work on form.

3.EDT
TBDL/ swiss bar inc-wide
315x3,3,3,3,3,3,3,3,3=27
185x4,3,3,3,3,3,2,2,2=25

4. low back/ abs

Adam Gagliardi
01-30-2009, 07:29 AM
Fri 1/30/09
5/3/1/EDT
3's
GPP day
0830
@ work

w/u-5 min

1. abs

2. cable rows
7x12,15

3. BTN SG press
45x15
65x12

4. LR
35x5
25x6,6

5. Inc DB press
35x20

6. BB power Shrug
135x10
drop set
275x5, 225x6, 135x15

7. DB Curls
35x10,9,7

8. Face Pulls
6x12,12,12

9. HB Sqt
135x5,3,3,3,4,3

10. GM/ FS
135x5/ 135x5

Total T=45min with cleaning the engine bay floors in the middle.

Adam Gagliardi
01-31-2009, 11:22 AM
Sat 1/31/09
5/3/1-EDT
3's week
Events

w/u-10min

1. Pullups
BWx10 sets x8

2. Axle C+P
96x5,5
140x4
150x2
189x2,2
200x2,2,2,2

3. Axle DL
DO grip
200x4
Alt grip
288x3
348x2
392x1

4. TB DL + Carry
35ft
275x1
363x1
415x1
505x zippy

5. Stone Trainer
225x 1 lap
170x1,1,1
--these are way harder than a stone due to slippery bumpers, no tacky, chalk didnt help

6. Yoke Picks--used axle
hole 9-12" ROM, lower than i normally use
250x2
360x2
470x2
hole 9-5" ROM, about where i usually pick from
580x1
690x1
800x1,1
--held these for prob around 10sec(hole9)

done, tired now, felt good though

Adam Gagliardi
02-02-2009, 09:35 AM
Sun
nothing

Mon-2/2/09
@ work

Adam Gagliardi
02-02-2009, 10:48 AM
Vid from last week
http://www.youtube.com/watch?v=ykszqHh5wGs&feature=channel_page

Don Stevenson
02-02-2009, 04:16 PM
Nice video and good lifting!

Adam Gagliardi
02-02-2009, 05:01 PM
Nice video and good lifting!

thanks Don

Adam Gagliardi
02-03-2009, 01:29 PM
Tues 2/3/09
5/3/1 -EDT week
GPP day
1020

w/u-10min

1. pullups
BWx 10sets x8

2. C2 rower/ jump rope
250m/ 150jr
10 rounds
T= 31:??
--dont have my log in front of me

3. DL form work
165x2,2,2,2
210x2,2,2

Adam Gagliardi
02-04-2009, 11:43 AM
Wed 2/4/09
5/3/1/EDT week
A day
1120

w/u- 10min

1. Axle Strict
80x10,7
120x3
140x5
160x3
180x3
--has to be a PR for anything strict

2. Front Squat
135x5,4
185x4
205x5
230x3
260x3

3. EDT
Front Squat/ DB Rows
195x2,3,2,2,2,2,2,1=16
100x8,8,8,8,8,8,8=56

4. Jump Rope
1 min/40s rest x 1,1,1,1,1,1

Total T= 1:30

Adam Gagliardi
02-05-2009, 07:42 AM
Thurs 2/5/09
Extra day
@ work
0930

w/u- 5min

1. CG bench
95x10
135x10
185x5
225x5
255x3
275x2

2. Inc Rope Rows
7.5x12,10
8.5x10,10

Hopefully ill get to do some cardio tonight, prob a treadmill walk. it was being used this AM.

Adam Gagliardi
02-08-2009, 11:57 AM
Fri 2/6/09
5/3/1 week
B day
In State College

1. Squat clean
100x2,2,2
155x1,1,1

2. DL off plates
155x3
265x3
309x5
353x3
409x1
--this sucked. I worked the day before, drove 3 hours, went straight to the gym and had a nutsty day...go figure.
--for whatever reason my legs were still sore from wed.

3. Halting DL
265x2,2,2,2


Sat 2/7/09
Bday cont'd
In State College

1. BB PP
95x8
135x5
180x5
200x3
225x2
--still hate BB OH's

2. Pullups
BWx10setsx8

3. Angled swiss bar floor press-middle handle
135x12
185x10

4. Prowler
low handle/ uprights x 25 yards each way
60kgx 1,1,1

--the last 2 days sucked, sore all over, and just tired.
-- deload week coming

Adam Gagliardi
02-09-2009, 12:44 PM
Mon 2/9/09
Deload week

w/u + abs-25min

1. Axle PP
80x12
120x10,10

2. HB BS
135x8,6
185x5,5,5

3. GHR/ 45deg BE
BW*6,7,7
Mini doubled x 10,8,8

Adam Gagliardi
02-10-2009, 01:15 PM
Tues 2/10/09
Deload Week

w/u-10min

Prowler/ sled drags
110ft for each, 90lbs on each
1 min intervals x 10
--used low or uprights for prowler
---backwards for sled
---went back and forth between prowler and sled until 1min was up, then rested for 30 sec...more towards a min on last few sets.

Adam Gagliardi
02-13-2009, 02:24 PM
Deload week

thurs
did some sqautting against bands, some pullups and some rack pulls against bands

Fri
did some inc swiss bar against chains, some pullups

nothing to write home about

Adam Gagliardi
02-15-2009, 03:28 PM
Sun 2/15/08
Events @ the Garage

w/u-10min

1. Run
1.2mi T= 11:34

2. 12"Log
50x5
100x5,5
150x5
180x3
200x2,2,2

3. Yoke-50ft
460-holf
510x1
600x1
660x1

4. Tire Flip
730x3,
730x 5+1 stand x 2

5. Stones-52"
260 x1,1,1,2
270 x 1
300 x 1,1

--good day

Adam Gagliardi
02-16-2009, 01:28 PM
Mon 2/16/09
ME squat---kind of

w/u+ bs session w/ matt and phil--35min

1. Front Squat
40chains x6
80chain x 6
+135x5
+165x5
+175x5,5

2. HB BS
80chain+175x5,5
+205x4,4
no chains
205x4
185x15

3. Halting DL
154x3
264x3
303x2,2,2,2,2,2,2

skipped the prowler, loving the chains

Adam Gagliardi
02-17-2009, 12:02 PM
Tues 2/17/09
DE UB/ GPP

w/u+ lots of abs-15min

1. DE 12"log
85x6
129x3,3
151x3,3
129x3,3

2. Pullups-NG
BWx7,12
+10x5x5

3. Box Jumps-30"
BWx5,4,3,2,1

1 leg-18"
BWx 3,3,3,3

4. GPP
C2 rower
T-10min
D-2201m
SPM-31

Treadmill
T-10min
Spd-3.3
Inc-5%

Adam Gagliardi
02-19-2009, 12:16 PM
Wed 2/18/09
GPP

w/u +abs

c2 rower
w/u 3mins
835m
36spm

Intervals
1min/1min rest x 3
avg D-279m
--37spm

Thurs 2/19/09
ME UB

w/u--10min

1. Axle OH
strict
40chain x 8
80 chain x 8
+80x5
+120x4,3,2,1

PP
+140x3,3,3

2. CS Rows
Light Band x 8
+45x5
+70x3
+70x 5--3--3 rest/pause

3. Inc swiss bar--wide
80chain+135 x5
+135x5--2--3 R/P

4. Alt curls/ rope pdwns
35x8
45x6/26x11
55x4/23x12
55x4/23x10

5. LR/ high scarecrows
25x8/ 5x12
25x8/ 5x10

6. sled @ belt
90x f/b x 6mins

Adam Gagliardi
02-22-2009, 12:21 PM
Sun 2/22/09
Events

1. 1.2mi run
T=12:04

2. 12" log
50x20
100x5,10
150x4,3
180x2
210x1,1

3. Stones to 52"
270x1,1,1,1,1
BH's--250x4

DL for work up to 315

--tired as hell from work the last 2 days, kept it short

Adam Gagliardi
02-23-2009, 07:42 AM
vid from last week
http://www.youtube.com/watch?v=OM2MWLcMa_g

Adam Gagliardi
02-24-2009, 10:54 AM
Mon 2/23/09
@ work

Treadmill
Inc-5%
Spd-3.0
T- 15min w/ 50vest, 15min BW

Tues 2/24/09
DE/ GPP

1. Pullups
BWx 5, 13
+20x 5x5

2. 12" Log
85x10
129x5
139x2,2,2,2,2

3. Box jumps-30"
BWx5
10vest x 3,3,3,3,2

1leg-18"
10vest x 2,2,2,2

4. C2 rower
d-4000m
T- 16:38
spm-35

Adam Gagliardi
02-25-2009, 12:36 PM
2/25/09 wed
LB day

w/u--15min
+ front squats
135x5,5,5

1. DL--wk.1
135x5
225x4
315x3
345x2
375x1
315x5

2. squat
80chain+135 x5
+185x5
+205x5,5,5

3. GHR-diff. stances
BWx10,10,8

4. Stepups-12"
50vest x 20min

--good session

Adam Gagliardi
02-26-2009, 06:14 PM
2/26/09 thurs
@ work

0830
Tread walk
inc-5
spd-3.0
t- 15min

2030
tread walk
same, but for 30min

Adam Gagliardi
02-27-2009, 01:06 PM
2/27/09 Fri
UB
w/u-30min
Tread walk
inc-5
spd-3.2
T=20min

1. Axle OH
strict
80chain x10
+80x5
+120x2
+130x2,2,1
PP
+150x3,3
+170x2

2. CS Rows
Light band x8
+45x10
+70x20RP
no band
70x12-->45x8

3. Axle board press-CG
3bd
210x6
260x2
300x1
330x1--ass came up
4bd
330x1

4. BB curls/dips
65x10/ BWx10
85x8/+20chainx8 x 2 sets

5. LR/ high scarecrow/ chins
25x8/5x10/BWx5 x2 sets

Adam Gagliardi
03-01-2009, 10:44 AM
Sat 2/28/09
@ work

Pullups
BWx5,5,5

Abs

Tread walk
Inc-6
Spd-3.2
T=30min


Sun 3/1/09
@ work

Tread walk
T=30min
Spd-3.2
Inc-6

Abs

Adam Gagliardi
03-02-2009, 01:03 PM
Mon 3/2/09
UB

w/u +skipped abs--15min

1. Pullups-NG
BWx5,14
+30x5x5

2. Mr.T dips---weight in chains around neck
BWx5
+20x5
+40x5
+60x5x5
--It looked awesome

3. Tread walk
T=30min
Spd-3.2
Inc-6

Adam Gagliardi
03-03-2009, 02:43 PM
tues 3/3/09
LB

w/u-20min

1. DL
145x5
245x4
315x3
355x2
390x1
325x5

2. front squat
135x5
185x2
225x1
255x1
belt
275x1
300x1
--not pretty, but it went up and was deep

3. step-ups-12"
PPE+50vest x 20:30
--extra 30 seconds to make up for a few 5sec breaks
-- this sucked

Adam Gagliardi
03-05-2009, 11:55 AM
short step-up vid from the gym's page from tues.
http://www.youtube.com/watch?v=9K1TjC-ZtzA&feature=channel_page

see the enthusiasm!

wed 3/4/09
Light UB
@ work

1. Tread walk
Inc-6
spd-3.2
T=30min

2. Arnold press/ Inc DB rows
40x10/40x12 x2

3. Underhand cable row
15x10,12

4. v bar cable row
15x10,12

5. OH rope ext/ alt curls
5x12/ 35x12
5x15/ 35x10

Total T=50min

Thurs 3/5/09
LB

Tread walk
Inc-6
Spd-3.2
T=20min

1. SSB squats
80chain x 5
+135x5,5
+165x4,4
120chain + 165x3,3

2. GHR
BW x 10,8,8

3. C2 rower
100m x 22.3s, 17.0s, 16.9s

100m/20s rest Intervals
T= 20.0, 21.1,21.5,22.0,22.1

Total T= 75min

Adam Gagliardi
03-06-2009, 12:35 PM
Fri 3/6/09
w/u-forgot abs again--45min
tread walk
inc-6
spd-3.2
t-30min

1. Axle OH
strict
80x10
120x5
150x2
180x1
190xmiss
PJ
180x3
210x1
240x1
250xmiss
220x2
210x3

2. CS rows
tight mini + 45 x8,8,8
+70x5,4,5
+45x10

3. KB alt.floor press
60x13/arm
70x10,10/arm
--PJ felt off, havt really done in a bit
--def did not eat enough before hand
--crappy day overall

Adam Gagliardi
03-08-2009, 08:56 AM
Sat 3/7/09
LB
@ work

Tread walk
inc-7
spd-3.2
T=25min

1. Box squats-to bench, 17"guestimate
135x8
185x5
225x5
275x5
325x5
345x2
275x5
225x6
--felt easy, should have gone higher but ran out of weights
--hips are sore today

Adam Gagliardi
03-09-2009, 01:13 PM
Sun
off

Mon 3/9/09
deload week
LB
w/u--20min including
tread walk
inc-7
spd-3.2
T=10min

1. Front squats
135x6,5
185x4,4,4,3

2. Prowler sprints
uprights and low handles
w/ andy and phil
10min w/ +90
10minw/+50
--these turned into jogs

Adam Gagliardi
03-10-2009, 07:32 PM
Tues 3/10/09
deload week
UB

w/u-25min
C2 rower
spm-32
d-1260
T=6min

tread walk
inc-7
spd-3.2
T=15min

1. Axle strict
80chainx10
+50x5x5
+70x3,3
no chain
120x5,5

2. Pullups-NG
BWx6,7,7,7,7,5,5

3. Prowler
emptyx200ft x3

4. BBall
1.5hrs

Adam Gagliardi
03-11-2009, 12:33 PM
Wed 3/11/09
deload week
LB

w/u-10min
front sqt-135x5,5,5

1. DL
155x5
245x4
315x3
365x2
405x1
335x5

2. Chins
BWx5x5

3. Walk.Lunges-SSB
105x100ft x1
SSB x100ft x2
---wasnt feeling DL's today
--- lunges hurt bad

Adam Gagliardi
03-12-2009, 11:48 AM
Thurs 3/12/09
Deload week
UB

w/u+ab wheel-45min
tread walk
inc-7
spd-3.2
t=30min

1. axle PP
120x5,5
170x4,4,4

1b. CS rows
45x8
70x8,9,8

total T=1.5hrs

Adam Gagliardi
03-13-2009, 07:04 AM
Fri 3/13/09
@ work
Deload week
Light LB

w/u-10min

tread walk
inc-8
spd-3.2
T=30min

1. Front Squat
135x5,5,4,4,3,3,2,2,1,1

Adam Gagliardi
03-16-2009, 09:19 AM
Sat 3/14/09
Exents @ SSPT

1. 12"log
151x4,4
195x2,2,2
-this sucked

2. Farmers DL
245x2
265x1
295x1 w/30sec hold
--easy

3. Axle Pin pulls--hole 31--just above knee
DO
210x4
300x3
Alt
390x3
480x2
390x3->300x6-> DO-210x15

4. 2" DB 1 arm OH
64x4
105x2,2,2

Mon 3/16/09
@ work
FB-Light

Tread walk
inc-8
spd-3.2
T-45min

1. Inc.DB/ Rope facepulls
50x15,15,15/ 6x15,15,15

2. V-grip Cable rows
12x12,12

3. Front reverse lunges
95x5x5

Adam Gagliardi
03-17-2009, 11:11 AM
Tues 3/17/09
LB
tread walk
inc-3
spd-3.2
t-40min

w/u-10min

1. Deads
135x5
165x5
255x4
325x3
375x2
420x1
345x5

2. 24" Stepups
50vest x5,5,5

2b. ab wheel
50vest x3,5,3,3
--hard

bball
2 hours--full court--serious blister on right foot

Adam Gagliardi
03-18-2009, 04:44 PM
Wed 3/18/09
@ work
UB

w/u-10min

1. BB PP
95x5
135x5
175x3
195x3
215x1
--i hate bb pressing

2. Pullups--semi-NG
BW x6,6
20x5,5
35x4,4,4,4
BW x5,6

3. CG Bench
185x5
225x5
250x5,3

4. gunz

Adam Gagliardi
03-19-2009, 06:09 AM
Thurs 3/19/09
@ work

Tread walk
Inc-8
Spd-3.2
T=20min

--nothing else

Adam Gagliardi
03-20-2009, 11:18 AM
Fri-3/20/09
FB

w/u-10min
tread walk
inc-9
spd-3.2
T=25min

1. PC+OH--kg
50x3
70x2
90x1
100x1
70x4

2. KB C+OH
70x4,4

3. NG Pullups/ ab wheel
BWx5/4, 5/4, 5/4, 5/4

4. front squat
135x5
--had to leave
--easy day
--plan on going pretty hard tomorrow

Adam Gagliardi
03-23-2009, 10:36 AM
Sat 3/21/09
SSPT grand opening
events

w/u-10min

1. 12" log--feels like it may be bigger
---up to 195 for 1

2. farmers
225x80ft x2
265x100ft-turn @50ft

3. Yoke
460x80ft
570x80ft
670x80ft

Jacob Rowell
03-23-2009, 12:06 PM
Adam, have any contests planned out this year?

Adam Gagliardi
03-30-2009, 01:17 PM
Jacob--Ill probably do Graham's but not sure about others, i have 6 weddings plus my own, bacelor parties, and a honeymoon...

Sat 3/28/09
first day back from being sick and moving

1. Axle C+P
118x4
162x3
184x3
195x3

2. CG Pullups
BWx7,7,7,7

3. Axle CG Bench
210x5
3bd
260x5
290x2

3/30/09
5's week
Log day

w/u
Ab wheel

1. 12" Log
85x6
129x5
140x5
162x7

2. NG Pullups
BWx5
20x5
25x5
30x8

3. Dips/Chins
BWx50 total for both

4. Prowler
P+50x100ft x 10

Adam Gagliardi
03-31-2009, 12:59 PM
Tues 3/31/09
DL Cycle 2
5's week
DL

w/u-15min

1. rack pulls-hole34--knee cap
135x3
225x3
315x3
385x3
435x3
belt-475x3

2. 45deg hyper/ 12" SSB Stepups
BWx8,10,10
155x6,8,8

3. Hill Sprints
BWx10

Adam Gagliardi
04-02-2009, 01:12 PM
Wed 4/1/09
some ab wheel , prowler empty

Thurs 4/2/09
5's week
Swiss Bar

w/u-20min

1. SB-mid grip-Strict OH
95x8
115x5
135x5
150x9

2. CG Pullups/ Inc DB
CGP-BWx5,5,5,5,5,5
IDB-75x5,5,5

--had to run, no conditioning
Total T= 50min

Adam Gagliardi
04-04-2009, 01:47 PM
Sat 4/4/09
5's week
BS/ events day

w/u-15min

1. BS
135x5,5
175x5
195x5
220x5
245x7
--this felt like ass, havent BS'd in a long time

2. Farmers
245x30-40ft x2
--lost all motivation when BS felt like ass

3. Hill sprints
BWx11

Adam Gagliardi
07-24-2009, 07:24 PM
Been a while.....Hope everyone's been well, been lurking the last few months.

Did 5/3/1 for the last few months, then did some CFFB and basically got bored with training in general. I think 5/3/1 the best program ive ever used, but have been doing it for damn near a year....eventually ill have to go back and see what improvements it made. CFFB was fun but sticking to thier programming was too complicated due to working so much the last couple months.

I have decided to go back to a more WS approach and rotate movements and hit heavier percentages more often. I guess we'll see what happens.

I think eventually ill end up back on the 5/3/1, but that may not be for some time.

Ive pretty much given up strongman, due to work. Right now just training to move gym numbers up, but focusing mainly on BF% and conditioning.

Any thoughts or advice feel free to chime in. Ill start posting my log training next week when i get started.

Adam Gagliardi
07-27-2009, 10:58 AM
Sat 7/25/09
nothing

Sun 7/26/09
@ work
--walked/ elliptical, while watching tv, nothing hard for an 10m, 20m,20m,10m--slow day

Mon 7/27/09
wk.1-3's
ME UB

Cardiac- tread walk
HR-120-130
T=10m
Spd- 3.3-4
Inc.- 5

1. Milt
95x5,5
135x5
165x3
170x3

2. CG bench
170x8
225x4
250x3
270x3

3. NG Pullups--in btwn sets of above
BWx5,5
40x3,3,3,3,3,3

4. Face Pulls/ KB flip LR
Stack /15's x 50 reps

5. run
60yds x 12

Adam Gagliardi
07-28-2009, 12:54 PM
Tues 7/27/09
wk.1-3's
ME LB

Cardiac-tread walk
HR-120-130
T=10min
Spd.-3.3-4
Inc-5

w/u

1.TBDL off plate
135x5
225x5
315x4
365x3--this felt awful and weak. perhaps bc i've only done them maybe 5-6 times before

2. 15" box sqt-wide stance
135x5
225x3
275x3
315x1*
225x3
--*this felt awful also, and hit my hamstring right were it hurts, and have been getting ART done on for the last 2-3 months

3. 18" stepups--l/r-trying to balance out weakness i was told i have by chiro
80vest x8/12, 8/12, 8/12

4. RH
2p x 10,10

5. some right side rehab, extra stuff

6. running
400m x 3
200m x 3
100m x 3

Adam Gagliardi
08-01-2009, 09:19 AM
Wed 7/29/09
@ work

0730
yoga--25min

2000
tread walk--45min while watching tv

thurs 7/30/09
DE FB--1000hrs

1. 30" box jumps
BWx3,3,3,3,2,2

2. BB PP/PJ
PP-135x3
165x3
185x2
205x1
PJ
205x2,2

3. DB Rows-in btwn sets
100x 10r x 5s

4. Gunz
dip/chins x BWx 7r x7s

5. RH
2p x 10,10,10

Fri 7/31/09
@ work
1. ellip-30min L-8
2. Gunz
3. band circuit

Sat 8/1/09
@ work

1. Band circuit
2. Tread walk
50vest x 10m x Inc-5, Spd-3.3-4

3. Tread Sprints-30s
Inc-5
Spd- 3.2 +9.5
T-10min

4. L-Pullups/ Pushups
BWx 5/10 x 3s

5. P90x+ --abs

Adam Gagliardi
08-05-2009, 02:08 PM
Mon 8/3/09
@ work
ME UB-1's week

0730
1. Milt.press-BB
95x5
135x4
165x3
185x1
165x3

2. Pullups-in btwn sets
BWx4,4
40x4,4,4,4,4,4,4
BWx10

3. CG Bench-BB
165x6
225x5
255x3
285x1
305x1
225x8

4. Face pulls/ LR
8/20 x 10r/10r x 3 s

5. tread walk- throughout day
Inc-6
Spd-2.8
T-10m,10m,10m--i think

Tues 8/4/09
@ work
extra day

0520
Tread walk- Inc-6, Spd-3.2-3.4, T-25min

0845
abs, gunz, calves

2030
Tread walk- Inc-3, Spd-3, T-54min

Wed 8/5/09
ME LB- 1's week

1120
1. SLDL off 25kg +20kg plates---maybe 5"
135x8,5
225x5
275x3
315x3

2. Camb. Bar Box sqt-18" box
135x4
225x3,3
275x1
--this was a poor squat choice given the SLDL's before

3. Bulg. Split Sqt--kb's
30's x6,7,6

4. DB rows-in btwn sets
100x12r x6s

5. mowed lawn instead of running

---absolutely exhausetd today, working 48's is killing me, thankfully it'll be over soon

Adam Gagliardi
08-11-2009, 12:35 PM
Thurs 8/6/09
--@ work
--zippy

Fri 8/7/09
DE FB-1's week

0800
Tread walk
Inc-3, Spd-3.2-3.4, T=35m

1200
1. 1 leg box jumps
18"x3r x6s
24" x3r--busted my ars$e on one of them, instead of jumping 24", i jumped about 19" and broke my fall with the 18" box---hurt pretty good, probably hysterical to watch

2. Swiss bar-wide PP
135x5,3
165x3
185x3
205x2,1

3. CSR
70x8,8
90x5,5

4. Gunz
dips/chins x8/8 x4s

5. RH
90x10
140x8,8

Sat 8/8/09
ran 1.2miles in 7:46
-- the victory was not hurling up the cheesesteak i ate since i was back home. If you didnt know, the DC area has the worst food imaginable, unless you think subway is a real hoagie.

Mon 8/10/09
@ work
5's week--wk.3

0600
treadwalk
Inc-3.5, Spd-3.2-3.4, T=30m

Elliptical-throughout the day--L-6, T=20
--only got on once since i was pretty wiped from the 100degree heat and a good call..sort of

Tues 8/11/09
5's week-wk.3 ME UB

0700
Tread walk
Inc-3.5, Spd-3.2-3.3, T=30m

1300
1. Axle Milt
75x8
120x5
140x5
160x5,5

2. Pullups--in btwn sets of the rest
BWx5,5
50x3,3,3,3,3,3,3,3

3. Inc Swiss bar-med
135x8
185x5,5,5

4.Cable LR/ Light band face pulls
6/LB x 10/12r x3s

5. Run
50yds x 13
--good day

Adam Gagliardi
08-13-2009, 07:42 PM
Wed 8/12/09
5's week-wk.3 ME LB

1000
Tread walk-10min

1. Front Squat
135x5,5
165x5
195x5
215x3

2. GHR
BWx10,10,10

3. DB rows- in btwn sets
100 x14r x6s

--took it easy, getting sick, and legs have been pretty sore lately

Thurs 8/13/09
5's week-wk.3 -extra day

0930
Sled- f/b
90 x 30yds x1
135 x 30yds x3

Abs

Adam Gagliardi
08-14-2009, 12:13 PM
Fri 8/14/09
5's week-wk.3 -DE FB

1. 30" Box jumps
10vest x sr x 6s

1b. Hang clean
135x3,2
185x2,2,2

2. Swiss bar-wide PJ
135x3
165x3
185x2
205x2,2

3. Dips/ chins--aka. Gunz
chins
bwx5
25x3
45x1
55x1
65x1
bw x 12
Dips
bw x6
25x3
45x3
70x3
80x2
bw x15
---just felt like working up to something heavy, ill probably start doing these a lot more weighted

5. Prowler- horns/ low alternated
empty x 16

6. HS Hill
50yds x 5
--new hill, guestimate on distance

Adam Gagliardi
08-15-2009, 08:38 AM
Sat 8/15/09
5's week-wk.3 -Extra day

0830
1.Tread walk
Inc-3.5, Spd-3.2, T-20min

2. P90x- core synergistics dvd T= 56min


--May be more to come later

Adam Gagliardi
08-18-2009, 02:48 PM
Sun 8/17/09
@ work
extra day

tread walk-10min
p90x- shoulders and arms dvd-56min
--i think that was more arm stuff than ive done in the last year

Mon 8/17/09
1's week
ME UB-wk.4

1. CG Bench
135x8,5
185x3
225x2
260x1
295x1
310x1
315xmiss
--this pissed me off bc a few weeks ago i hit 305 after military pressing and doing pullups

2. Pullups-in btwn sets
BWx5,5,5,5,5,5,5,5,5,5,5

3. Milt press-BB
135x5
165x3,3

4.dips
BWx10,10,10,10,10,10,10

Tues 8/18/09
1's week
extra day-wk.4

1. prowler- horns/low
empty x 8

2. tread walk
inc-5, spd-3, t=10m

3. C2 row
t=20m, d=3763

4. pullups-CG
BWx5,5,5

5. walking lunges
40vest x 2 trips of 80ish feet

Adam Gagliardi
08-19-2009, 05:42 PM
Wed 8/19/09
@ work
1's week-Extra day
0800
1. tread walk-10min, inc-5, Spd-3.2

2a.Bench stepups-50vest x12,12,12
2b. e-z bar curl(diff.grips)- 65x 12,12,12
2c. DB shrugs- 60 x 12,12,12
2d. Mini-band pull aparts- 15,15,15,15,15,15,15

3. Hang leg raise x 5,5,5,5,5

1500-@ diff station
1. Various pulldowns- 60 x 60 reps

Adam Gagliardi
02-17-2010, 12:16 PM
wow--It's been a while since i posted here. I think I'm just going to keep this log, since I like the mix of different trainers/athletes on here.
In the last months I dropped 5/3/1 and did my own thing and recently have come back to the 5/3/1-a variation- in the last few weeks. Ill post up some of the past sessions once I get some time and have my log handy.

I made bet with someone that I could get my BW down to 200, at 225 right now, by my 30th b-day(june). So that is the overall goal as well as to get the DL back up as well as my OH. I am considering doing the NAS police/fire/milt. Nats this summer, so I have been hitting some events every few weeks when i can. I may also compete in the FF combat challenge again, if time allows.

Diet wise I have been trying to keep it low/ no carb and on every 3rd day doing a cheat window-3hrs. Then seeing how that works out for a few weeks, then perhaps moving to 4 low carbs days, etc. If anyone has some advice on this subject, feel free to comment. Actually if anyone has any advice period, I'm always open to suggestions.

Some recent number hit from the last few weeks:
12" log-200 for a bunch of triples
yoke picks using an axle in the rack- 800 and held for 10s-no belt
DL-345 for 13
Milt-150 for 7
pullup with 90lbs
Power snatch-170lbs
PC-225 a few doubles
farmers-275 for 30 odd feet, ran out of room

I'll post some actual sessions tomorrow.

Adam Gagliardi
02-20-2010, 05:06 PM
Mon 2/8/10
Cy.3 wk.1

1. Milt.
95x8
110x5
125x5
145x7

2. Chins
BWx5,6,7,8,9,5,6,7,8,9=70

3.BB PP
185x3
205x2
225xm=weak

4. C2 row-2000m T=8:10.2

Stand. Ab wheel
BWx3,3,3,3,3,3,2

Tues 2/9/10
@ work
Cy.3 wk.1

Tread walk- inc-8 spd-3.4 T=35min

1. KB FS
50's x 5,5,6,7,8,9

Adam Gagliardi
02-20-2010, 05:16 PM
Wed 2/10/10
Cy.3 wk.1
1. BW row
BWx8,8

2. !60 sandbag stuff

3. Shoveled snow for 2 hours

Thurs 2/11/10
Cy.3 wk.1

1. 12" Log clean + pres each rep
90x8
156x3x4s

2. DL
135x5
225x5
250x5
285x5
325x6

4. CG Bench
135x7
185x5
210x5
240x7

3bd
275x1x3s

PM
C2 row-10 min D=2442m
a whole bunch of other stuff while waiting for my car to be fixed

Fri 2/12/10
@ work
Cy.3 wk.1
gunz/ shoulders

Sat 2/13/10
Cy.3 wk.1

1. Pullups
BWx13,11,11,10,9

2. Farmers--have 30ft in gym to work with= Pick-30-drop turn pick-30
185x30ft/30ft
225x30/30
275x30

3. Yoke Pick-out of rack with axle
470x10sec
580x10sec
690x10 sec
800x10s
belt
800x20s

4. PC
60kg x2,2
80x2
90x1
70x2
85x1x5s
90x1x3s
95x1x2s

Adam Gagliardi
02-22-2010, 10:54 AM
Had last week(cy.3 wk.2) all typed out and for whatever reason it wouldnt post, so I'll just start here.
Sun 2/21/10
Cy.3 Wk.3
@ work

Tread walk-Inc. 8.5, Spd. 3.5, T=1hr
Ab wheel-knees--25vest x5x4s

Mon 2/22/10
Cy.3 Wk.3

1.P.Sn +OHS
40kgx2,2
50x2,1
60x1x5s

Full Sn.
60x1x5s
---not that bad since i am horrendous at Oly

2.FS
60x4
90x2x4s

3. Chins
BWx5,6,7,8,9,10,5,6,7,8,9,10=90r

Ab wheel-Stand
10vest x3x4s

Adam Gagliardi
02-23-2010, 10:30 AM
Tues 2/23/10
Cy.3 Wk.3

1. Milt
95x8
125x5
145x3
160x5-rpe-10
145x5,5

2. DL
185x5
225x4
285x5
325x3
365x5-rpe-8.5, left a bunch in tank.

3. Full Cl.
60kgx2x6s

4. Ring Pushups-Ft on 18"box
BWx8x4s

5. Pullups-Wide NG-CtoB
BWx4x4s

6. 2mi Run-T=20min, Slow, easy

Total T-1:16+20m=1:36
--good day, had maybe 1 or 2 more on Milt, Prob could have had 9 or 10 on DL, but didnt feel like gutting them out. Cleans were light, but felt good, who knows what they looked like.

Adam Gagliardi
02-25-2010, 08:44 AM
Wed 2/24/10
Cy.3 Wk.3

work physical
some pushups, situps, treadmill bruce protocol

Thurs 2/25/10
Cy.3 Wk.3

1. Full Sn
40kg x2,2
60x2,1,1
65x1,m
55x1x5s

2. Cl
Pwr Cl
60x2
80x2
90x1
100x1
105xhigh, but missed
Full Cl.
80x2,2,2,1,1

3.Oly Squat
80x3,3
110x3,3,2,2,2

4. PJ-out of rack
70x3,3
90x2
100x1,1,1
90x2

5. GHR
BWx7,7

Total T=1:30

--decent day, I should note a lot of this work is supersetted, not necessarilly done in order, took a bit longer than I wanted

Adam Gagliardi
02-26-2010, 07:11 AM
Fri 2/26/10
Cy.3 Wk.3

1. 12" Log
90x8
156x4
178x3
after CGB
178x2,2-rpe-8
156x7,7-rpe-9

2. CG Bench
135x3
185x5
210x5
240x3
270x4-rpe-9

3.Fr. Squat
60kg x3x4s
80x2x3s

4. Pullups-wide
BWx5, 10x3s

5. Hang P. Cl + FS
60kg x3, 3+3
80x2+2

ab wheel-stand-bwx5,5

Total T-1:30, too long, but was tired, not much sleep