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  • 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

    Comment


    • 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).

      Comment


      • 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

        Comment


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


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

          Comment


          • 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
            Last edited by Silentpadna; 01-15-2022, 05:31 PM.

            Comment


            • 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.

              Comment


              • 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

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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)

                      Comment


                      • 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).

                        Comment


                        • 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.

                          Comment


                          • 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.
                            Last edited by Silentpadna; 01-21-2022, 03:38 PM. Reason: Updated Bench PR

                            Comment


                            • 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

                              Comment


                              • 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

                                Comment

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