GST Log-1

Microcycle 1
Press Day
Date:
Flat Barbell Press
Military Press
Incline Dumbbell Press
Dips
Curls
Ab Wheel
Squat Day
Date:
Back Squat
Front Squat
Barbell Lunge/Split Squat
Leg Extension
Leg Curl
Plank Variations
Pull Day
Date:
Bent Barbell Row
Dumbell Row
Lat Pulldown
Standing Barbell Curl
Hammer Curl
Russian Twist
Lift Day
Date:
Conventional Deadlift
SLDL
Shrug
Facepulls
T-Bar Row
Back Extension
60%
1RM
110
Set 1
Wt Reps
Set 2
Wt Reps
Set 3
Wt Reps 1RM
145
20
240
Set 4
Wt Reps
Set 5
Wt
60%
1RM
115
Set 1
Wt Reps
Set 2
Wt Reps
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
60%
1RM
80
Set 1
Wt Reps
Set 2
Wt Reps
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
60%
1RM
120
Set 1
Wt Reps
Set 2
Wt Reps
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Rep Scheme
Core Lifts:
8 Reps
Third set: As many reps as
possible
Supplemental Lifts:
3 to 4 sets for 8 to 10 reps
Microcycle 2
Press Day
Date:
Flat Barbell Press
Military Press
Dips
Curls
Ab Wheel
Squat Day
Date:
Back Squat
Front Squat
Leg Extension
Leg Curl
Plank Variations
Pull Day
Date:
Bent Barbell Row
Dumbell Row
Lat Pulldown
Hammer Curl
Russian Twist
Lift Day
Date:
SLDL
Shrug
Facepulls
T-Bar Row
Back Extension
70%
1RM
125
Set 1
Wt Reps
Set 2
Wt Reps
70%
1RM
135
Set 1
Wt Reps
Set 2
Wt Reps
70%
1RM
90
Set 1
Wt Reps
Set 2
Wt Reps
70%
1RM
140
Set 1
Wt Reps
Set 2
Wt Reps
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Set 3
Set 4
Rep Scheme
Core Lifts:
6 Reps
possible
Supplemental Lifts:
Microcycle 3
Press Day
80%
Set 1
Set 2
Set 5
Date:
Flat Barbell Press
Military Press
Dips
Curls
Ab Wheel
1RM Wt Reps 1RM

145 190
8
240
Wt
Squat Day
80%
1RM
155
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
80%
1RM
105
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
Date:
Back Squat
Front Squat
Leg Extension
Leg Curl
Plank Variations
Pull Day
Date:
Bent Barbell Row
Dumbell Row
Lat Pulldown
Hammer Curl
Russian Twist
Lift Day
Date:
SLDL
Shrug
Facepulls
T-Bar Row
Back Extension
80%
1RM
160
Reps
Wt
Reps
Wt
Reps
Wt
Rep Scheme
Core Lifts:
4 Reps
First set: As many reps as
possible
Supplemental Lifts:
Microcycle 4
Press Day
Date:
90%
1RM
Wt
Set 1
Reps 1RM
Flat Barbell Press

Military Press
Dips
Curls
Ab Wheel
165
Squat Day
90%
1RM
175
Date:
Back Squat
Front Squat
Leg Extension
Leg Curl
Plank Variations
Pull Day
Date:
Bent Barbell Row
Dumbell Row
Lat Pulldown
Hammer Curl
Russian Twist
Lift Day
Date:
SLDL
Shrug
Facepulls
T-Bar Row
Back Extension
Rep Scheme
Core Lifts:
2 Reps
possible
Supplemental Lifts:
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
90%
1RM
120
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
90%
1RM
180
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
Set 5
Reps 1RM
185
%1RM Progression
Core Lift Rep Scheme
Supplemental Rep Scheme
Microcycle Microcycle Microcycle Microcycle

1
2
3
4
60
70
80
90
8
6
4
2
2
1
3
1
For Reference:
Set 5
Reps 1RM
195
Set 5
Reps 1RM
135
Set 5
Reps 1RM
205
Supplemental Rep Schemes

1
2
3
Sets
2 to 3
3 to 4
4 to 5
Reps
15 to 20
8 to 10
4 to 6
Instructions: You should only need to edit things in red. Choose your core lifts,
supplemental lifts, and ab exercises from the drop down list on the left or enter your own.
This will automatically populate the rest of the log. Enter your 1 Rep max for each of the
core lifts on the right side of the table. Input (above) % of 1 rep max and the rep scheme
that you want to do for each microcycle for your core lifts. For supplemental lifts enter
which rep scheme you want to do for each microcycle. Use table above for reference.
Your 'new' 1 rep max is calculated in the log after you record the set where you do as
many reps as possible. You can create more logs by duplicating the 'Template' worksheet
and just renaming it. This is printable.
Set 5
Reps 1RM
185
Set 5
Reps 1RM
195
Set 5
Reps 1RM
135
Set 5
Reps 1RM
205
Set 5
1RM
Reps 1RM
185
Set 5
Reps 1RM
195
Set 5
Reps 1RM
135
Set 5
Reps 1RM
205
Set 5
Reps 1RM
185
Set 5
Reps 1RM
195
Set 5
Reps 1RM
135
Set 5
Reps 1RM
205
Microcycle 1
Press Day
Date:
Flat Barbell Press
Dips
Barbell Skull Crusher
Blank
Hanging Leg Raise
Squat Day
Date:
Back Squat
Stationary Lunge
Barbell Hack Squat
Walking Lunge
Blank
Plank Variations
Pull Day
Date:
Bent Barbell Row
Bent Barbell Row
Lat Pulldown
Blank
Standing Barbell Twist
Lift Day
Date:
Romanian Deadlift
Barbell Good Morning
Cable Pullthrough
Blank
Kneeling Cable Crunch
65%
1RM
145
Set 1
Wt Reps
Set 2
Wt Reps
Set 3
Wt Reps 1RM
145
20
240
Set 4
Wt Reps
Set 5
Wt
65%
1RM
175
Set 1
Wt Reps
Set 2
Wt Reps
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
65%
1RM
100
Set 1
Wt Reps
Set 2
Wt Reps
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
65%
1RM
200
Set 1
Wt Reps
Set 2
Wt Reps
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Rep Scheme
Core Lifts:
8 Reps
possible
Supplemental Lifts:
Microcycle 2
Press Day
Date:
Flat Barbell Press
Dips
Blank
Hanging Leg Raise
Squat Day
Date:
Back Squat
Stationary Lunge
Barbell Hack Squat
Walking Lunge
Blank
Plank Variations
Pull Day
Date:
Bent Barbell Row
Bent Barbell Row
Lat Pulldown
Blank
Lift Day
Date:
Romanian Deadlift
Cable Pullthrough
Blank
75%
1RM
165
Set 1
Wt Reps
Set 2
Wt Reps
75%
1RM
205
Set 1
Wt Reps
Set 2
Wt Reps
75%
1RM
120
Set 1
Wt Reps
Set 2
Wt Reps
75%
1RM
235
Set 1
Wt Reps
Set 2
Wt Reps
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Wt
Set 3
Reps 1RM
0
Set 4
Wt Reps
Set 5
Wt
Set 3
Set 4
Rep Scheme
Core Lifts:
6 Reps
possible
Supplemental Lifts:
Microcycle 3
Press Day
85%
Set 1
Set 2
Set 5
Date:
Flat Barbell Press
Dips
Blank
Hanging Leg Raise
1RM Wt Reps 1RM

190 190
8
240
Wt
Squat Day
85%
1RM
230
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
85%
1RM
135
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
Date:
Back Squat
Stationary Lunge
Barbell Hack Squat
Walking Lunge
Blank
Plank Variations
Pull Day
Date:
Bent Barbell Row
Bent Barbell Row
Lat Pulldown
Blank
Lift Day
Date:
Romanian Deadlift
Cable Pullthrough
Blank
85%
1RM
265
Reps
Wt
Reps
Wt
Reps
Wt
Rep Scheme
Core Lifts:
4 Reps
possible
Supplemental Lifts:
Microcycle 4
Press Day
Date:
95%
1RM
Wt
Set 1
Reps 1RM
Flat Barbell Press

Dips
Blank
Hanging Leg Raise
210
Squat Day
95%
1RM
260
Date:
Back Squat
Stationary Lunge
Barbell Hack Squat
Walking Lunge
Blank
Plank Variations
Pull Day
Date:
Bent Barbell Row
Bent Barbell Row
Lat Pulldown
Blank
Lift Day
Date:
Romanian Deadlift
Cable Pullthrough
Blank
Rep Scheme
Core Lifts:
2 Reps
possible
Supplemental Lifts:
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
95%
1RM
150
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
95%
1RM
295
Wt
Set 1
Reps 1RM
0
Set 2
Wt Reps
Set 3
Wt Reps
Set 4
Wt Reps
Set 5
Wt
Set 5
Reps 1RM
225
%1RM Progression
Core Lift Rep Scheme
Supplemental Rep Scheme
Microcycle Microcycle Microcycle Microcycle

1
2
3
4
65
75
85
95
8
6
4
2
1
2
3
1
For Reference:
Set 5
Reps 1RM
275
Set 5
Reps 1RM
160
Set 5
Reps 1RM
315
Supplemental Rep Schemes

1
2
3
Sets
2 to 3
3 to 4
4 to 5
Reps
15 to 20
8 to 10
4 to 6
Instructions: You should only need to edit things in red. Choose your core lifts,
supplemental lifts, and ab exercises from the drop down list on the left or enter your own.
This will automatically populate the rest of the log. Enter your 1 Rep max for each of the
core lifts on the right side of the table. Input (above) % of 1 rep max and the rep scheme
that you want to do for each microcycle for your core lifts. For supplemental lifts enter
which rep scheme you want to do for each microcycle. Use table above for reference.
Your 'new' 1 rep max is calculated in the log after you record the set where you do as
many reps as possible. You can create more logs by duplicating the 'Template' worksheet
and just renaming it. This is printable.
Set 5
Reps 1RM
225
Set 5
Reps 1RM
275
Set 5
Reps 1RM
160
Set 5
Reps 1RM
315
Set 5
1RM
Reps 1RM
225
Set 5
Reps 1RM
275
Set 5
Reps 1RM
160
Set 5
Reps 1RM
315
Set 5
Reps 1RM
225
Set 5
Reps 1RM
275
Set 5
Reps 1RM
160
Set 5
Reps 1RM
315

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GST Log-1

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Microcycle 1

1RM Wt Reps 1RM

Flat Barbell Press

Microcycle Microcycle Microcycle Microcycle

Supplemental Rep Schemes

1RM Wt Reps 1RM

Flat Barbell Press

Microcycle Microcycle Microcycle Microcycle

Supplemental Rep Schemes

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