Adam's training Log

[Adam Gagliardi]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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