Silentpadna Not So Silent

[Silentpadna]

Friday 01/07/2022
GPP Endurance Week 1, Day 5

Bench Press: 185 x 5 @ 6; 195 x 5 @ 7; 205 x 5 @ almost 8; 215 x 5 @ 8.5
2-Count Paused Squat: 145 x 8 @ 6; 155 x 8 @ 7; 175 x 8 @ 8 x 2
Pull Ups 8 minutes AMRAP - 14 Reps Total

[Silentpadna]

Saturday 01/08/2022
GPP Endurance Week 1, Day 6

Slow Run 3:50
1 Mile Test 10:58 (also a slow run, but not as slow as what I did before which was actually a really slow run).

[Silentpadna]

Monday 01/10/2022
GPP Endurance Week 2, Day 1

Squat: 275 x 1 @ 8; 250 x 5 @ 8 x 3;
Overhead Press: 150 x 1 @ 8; 135 x 5 @ 8 x 3;
Chin Ups 8 minutes AMRAP - 17 Reps Total

[Silentpadna]

Tuesday 01/11/2022
GPP Endurance Week 2, Day 2

LISS Cardio: 35 minutes run @ RPE 6 - 4.6 km (still quite slow)

[Silentpadna]

Wednesday 01/12/2022
GPP Endurance Week 2, Day 3

Deadlift: 365 x 1 @ 8; 330 x 5 @ 8.5, 320 x 5 @ 8 x 2 (The first set of 5 was bit too much for 8 RPE target, so I backed down for the last 2).
2-Count Paused Bench: 180 x 5 @ 8 x 4
Pendlay Rows 8 minutes AMRAP: 50 (total) x 135

[Silentpadna]

Thursday 01/13/2022
GPP Endurance Week 2, Day 4

HIIT C2 Rower:

3 minute slow warmup,

20-sec sprint, 100-sec rest x 10. Avg time / 500 meters = 1:35.3

3 minute slow cooldown.

[Silentpadna]

Friday 01/14/2022
GPP Endurance Week 2, Day 5

Bench Press: 185 x 5 @ 6; 225 x 1 @ 7; 250 x 1 @ 8; 215 x 5 @ 8 x 3 (last set was closer to RPE 9)
2-Count Paused Squat: 150 x 8 @ 6; 160 x 8 @ 7; 180 x 8 @ 8 x 3
Pull Ups 8 minutes AMRAP - 19 Reps Total

[Silentpadna]

Saturday 01/15/2022
GPP Endurance Week 2, Day 6

Interval Running - 4 min run @ RPE 8 followed by 2 min walk x 3 sets.
Total time = 18 mins
Total distance = 2.56 km

[Silentpadna]

Monday 01/17/2022
GPP Endurance Week 3, Day 1

Squat: 285 x 1 @ 8; 255 x 5 @ 8 x 3;
Overhead Press: 155 x 1 @ 8; 140 x 5 @ 8 x 3;
Chin Ups 7 minutes AMRAP - 19 Reps Total, max 4

[Silentpadna]

Tuesday 01/18/2022
GPP Endurance Week 3, Day 2

LISS Cardio: 35 minutes run @ RPE 6 - 4.78 km (slightly better than last week)

[Silentpadna]

Wednesday 01/19/2022
GPP Endurance Week 3, Day 3

Dead Lift: 370 x 1 @ 7; 385 x 1 @ 8.5; 330 x 5 @ 8; 330 x 5 @ 9; 300 x 5 @ 7 (The extra single - and the warm up to it seemed to add some extra fatigue that showed up in the 2nd to last set).

2-Ct. Paused Bench Press: 165 x 8 @ 7; 185 x 8 @ 8; 185 x 8 @ 9; 175 x 8 @ 8.5 (More fatigue....)

Lat Pulldowns 7 minutes AMRAP: 85 x 15; 115 x 12: 115 x 9; 115 x 8; 115 x 9; 115 x 4; 115 x 5. 62 total reps - shoulda started at 115. (No barbell available - substituted in lieu of Pendlay Rows).

[Silentpadna]

Thursday 01/20/2022
GPP Endurance Week 3, Day 4

HIIT C2 Rower:

3 minute slow warmup,

30-sec sprint, 90-sec rest x 10. Avg time / 500 meters = 1:39.3 (Last week I set up the wrong sprint time - should have also been 30 sec - not 20, my average time went down a little for that reason...I think).

3 minute slow cooldown.

[Silentpadna]

Friday 01/21/2022
GPP Endurance Week 3, Day 5

Bench Press: 225 x 1 @ 7; 260 x 1 @ 8; 215 x 5 @ 8 x 3 (My app said it was a PR - and looking back, it looks like it is. I had forgotten where I stopped before a bad car accident in 2019)

2-Count Paused Squat: 165 x 8 @ 6; 175 x 8 @ 7; 185 x 8 @ 8

Pull-Ups 7 minutes AMRAP: 17 total reps.

[Silentpadna]

Saturday 01/22/2022
GPP Endurance Week 3, Day 6

Interval Running - 4 min run @ RPE 8 followed by 2 min walk x 3 sets.
Total time = 18 mins
Total distance = 2.48 km

[Silentpadna]

Monday 01/24/2022
GPP Endurance Week 4, Day 1

Squat: 295 x 1 @ 8; 260 x 4 @ 8 x 4;
Overhead Press: 160 x 1 @ 8; 145 x 4 @ 8 x 4;
Chin Ups 7 minutes AMRAP - 23 Reps Total, max 4