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What a nice place to be...
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Yet another cycle. No doubt I'll drop off from these numbers at some point and have to work up to them again, if I'm lucky...
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I haven't been posting my GPP days so I guess I'll start, just so I have a complete record in case I want to look back or if I lose the logs on my laptop.
Today:
Wide-grip pullup: 12x3@8, four to five minutes rest. These are much easier to do after losing 30 pounds.
BB curls: 62.5x15x4@8. Three to four milnutes rest.
Weighted dips: 17.5x12x4. Three to four minutes rest.
Abs, 8 minutes: reverse crunch, swiss-ball crunch, planks.Comment
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Week 5 day 3
Two-count paused squat, no belt: 290x1x1@8; 271.25x4x1@9; 250x4x1. Five minutes rest.
Touch and go bench: 198.75x5x1@7; 203.75x5x1@8; 208.75x5x1@9; 198.75x5x3. Four to five minutes rest.
Press, no belt: 95x10x1@7; 100x10x1@8; 103.75x10x1@9. Three minutes rest.Comment
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Week 5 day 4
Two-count paused deadlift, no belt: 415x1x1@8; 387.5x4x1@9; 355x4x1. Five minutes rest.
Two-board bench press, paused: 215x4x1@7; 222.5x4x1@8; 230x4x1@9; 218.75x4x3. I had never done these before. It was fun to try something new. I used this clever board substitute: https://www.benchblokz.com/
RDL with straps: 250x10x1@7; 275x10x1@8; [email protected]. Three minutes rest.Comment
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GPP day:
BB rows: 150x16x3@8. Four minutes rest.
Hammer curls: 32.5 (each DB) [email protected] to four minutes rest.
DB triceps extensions: 32.5x13x4@8. Three to four minutes rest.
Eight minutes of ab work: reverse crunch, swiss-ball crunch, planks.Comment
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Week 6 day 1 on the Strength 3 template
Squat with belt: [email protected]; 300x5x1@9; 273.75x5x5. Five minutes rest.
Comp bench: 227.5x1x1@8; [email protected]; 197.5x4x5. Four to five minutes rest.
Close-grip floor press: 156.25x8x1@6; 161.25x8x1@7; 167.5x8x3@8. Three minutes rest.Comment
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Week 6 day 2
Deadlift with belt: [email protected]; 420x5x1@9; 382.5x5x5. Five minutes rest.
Two-count paused bench: 195x4x1@7; 200x4x1@8; [email protected]; 195x4x3. Four to five minutes rest.
3-0-3 tempo squat, no belt: 170x8x1@6; 180x8x1@7; 190x8x3@8. Three minutes rest.Comment
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I'm reading that right: 5x5 down sets???
Dayyyummmm!Comment
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Dayyyummmm!
You read it right! It was a relief to finish those sets...Comment
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Week 6 day 3
Two-count paused squat, no belt: 292.5x1x1@8; 273.75x4x1@9; 252.5x4x2. Four minutes rest.
Touch and go bench: 200x5x1@7; [email protected]; 212.5x5x1@9; 202.5x5x3. Four to five minutes rest.
Press, no belt: 95x10x1@7; 100x10x1@8; [email protected]; 98.75x9x1@10. Three minutes rest. That last set probably should have been 92.5 or 95 at most--I didn't take enough weight off the bar to finish all 10 reps.Comment
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Week 6 day 4
Two-count paused deadlift, no belt: 417.5x1x1@8. 390x4x1@9; 357.5x4x2. Four to five minutes rest.
Two-board bench, paused: 247.5x1x1@8; 240x3x1@9. Four minutes rest.
RDLwith straps: 255x10x1@7; 280x10x1@8; [email protected]; 285x10x1. Three minutes rest.Comment
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Week 7 day 1 on the Strength 3 template.
I'm midway through this template now, and this week's programming has a nice change of pace. Instead of all the low-rep heavy sets I'll be doing a lot of high-rep sets for the three big lifts.
Squat with belt: 215x10x1@6; 222.5x10x1@7; 230x10x1@8; 5-3-0 tempo squat: 115x5x2. Four to five minutes rest.
Comp bench: 152.5x10x1@6; 161.25x10x1@7; 167.5x10x1@8; 5-3-0 temp bench: 83.75x5x2. Four to five minutes rest.
Close-grip floor press: [email protected] (amrap set); 145x12x2. Three minutes rest.Comment
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Week 7 day 2
More high-rep work
Deadlift with belt and straps: 310x10x1@6; 327.5x10x1@7; 340x10x1@8. Four to five minutes rest.
Two-count paused bench: 197.5x4x1@7; 202.5x4x1@8; 207.5x4x1@9. Four to five minutes rest.
3-0-3 tempo squat, no belt: 185x8x1@7; [email protected]; 205x8x1@8. Three minutes rest.
Wrapped up the workout with alternating 30 seconds of easy jogging and a minute of walking for 30 minutes on the treadmill.Comment
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Week 7 day 3
Got my second Covid shot this morning and was wondering if side effects would sideline me for a couple of days but so far nothing but a mildly sore arm.
Two-count paused squat, no belt: 295x1x1@8; [email protected]. Three to four minutes rest.
Touch and go bench: 160x10x1@6; 167.5x10x1@7; [email protected]; 5-3-0 tempo backoff sets with a 50 % weight drop: 90x5x1@way too easy; 95x5x1@too easy; 105x5x1@still too easy. Three to four minutes rest.
The template said the RPE should have felt like 8 or 9 for the backoff sets so I kept adding weigt to each set but each set felt like an RPE 4 or 5 at the most.
Press, no belt: 105x12x1@10 (amrap set); 92.5x12x2. Three minutes rest.Comment
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Week 7 day 4
Two-count paused deadlift, no belt: 417.5x1x1@8; [email protected]. Four minutes rest.
Two-board bench, paused: 175x10x1@7; 182.5x10x1@8; 190x10x1@9. Four minutes rest.
RDL with straps: 260x10x1@7; [email protected]; 305x10x1@8. Three minutes rest.Comment
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