Silentpadna Not So Silent

[Silentpadna]

Tuesday 01/25/2022
GPP Endurance Week 4, Day 2

LISS Cardio: 30 minute run/RPE 7 - 4.71 km (almost the same ground covered as last week, but 5 fewer minutes)

[Silentpadna]

Wednesday 01/26/2022
GPP Endurance Week 4, Day 3

Dead Lift: 325 x 2 @ 6; 375 x 1 @ 7.5; 390 x 1 @ 8.5 (maybe 9); 340 x 4 @ 8.5 (avg, last set was a 9)

2-Count Paused Bench: 165 x 8 @ 7; 175 x 8 @ 7.5; 185 x 8 @ 9; 175 x 8 @ 8.5; 155 x 6 @ 9 (I think I was pretty tapped out by the dead lift intensity and maybe sleep - fatigue really got the best of me as the sets went along, I may need to dial back next week and read my RPE better).

Pendlay Rows: 135 x 6 x 6 (See fatigue comment above)


390 is the highest I've dead lifted in almost 3 years (pre-accident). Approaching my 405 PR, but it appears that may still be some time away. I think I overshot a little - and dead lift in general really takes a lot out of me.

[Silentpadna]

Thursday 01/27/2022
GPP Endurance Week 4, Day 4

HIIT C2 Rower:

3 minute slow warmup,

30-sec sprint, 90-sec rest x 10. Avg time / 500 meters = 1:38.9 (slightly better than last week)

3 minute slow cooldown.

[Silentpadna]

Friday 01/28/2022
GPP Endurance Week 4, Day 5

Bench Press: 225 x 2 @ 7; 265 x 0 @ 10 (Fail), after letting the weight fall off one side and then the other, set my pride aside and dropped 10% to hit RPE properly.

240 x 1 @ 8; 225 x 4 @ 8 x 4. So my numbers were better on the 4-rep. Not sure what happened on the failed single, but probably didn't set or prepare properly.

2-Count Paused Squat: 165 x 8 @ 6, 175 x 8 @ 7; 190 x 8 @ 8 x 3 (Missed the programming step down to what were supposed to be 6-rep working sets).

Pull-ups: AMRAP 7 minutes: 21 reps total, 3 max.

[Silentpadna]

Saturday 01/29/2022
GPP Endurance Week 4, Day 6

Interval runs, 4 mins run / 2 mins walk x 4

Total time: 24 minutes, Distance 3.51 km.

[Silentpadna]

Monday 01/31/2022
GPP Endurance Week 5, Day 1

Squat: 265 x 1 @ 7; 305 x 1 @ 8; 265 x 4 @ 8 x 4

Overhead Press: 165 x 1 @ 9; 150 x 4 @ 8 x 4 (last set was probably closer to 8.5 or 9)

Chin Ups: 6 minutes AMRAP - 23 total - 5 max

[Silentpadna]

Tuesday 02/01/2022
GPP Endurance Week 5, Day 2

LISS Cardio: 30 minute run/RPE 7. Tried to do this with a migraine (I get migraines from time to time from an auto accident, but I've never tried to train through one). I lasted about 12 minutes before I had to stop and live to train another day. 12 minutes - 1.93 km

[Silentpadna]

Wednesday 02/02/2022
GPP Endurance Week 5, Day 3

Dead Lift: 385 x 1 @ 7; 405 x 1 @ 9 (Tied PR); 325 x 4 @ 8 x 4 (working weight a little lighter since I overshot RPE on the single)

2-Count Paused Bench: 165 x 6 @ 7; 185 x 6 @ 8 x 3

Pendlay Row: 6 minutes AMRAP: 42 total 135 x 6 x 7

[Silentpadna]

Thursday 02/03/2022
GPP Endurance Week 5, Day 4

HIIT C2 Rower:

3 minute slow warmup,

25-sec sprint, 95-sec rest x 10. Avg time / 500 meters = 1:34.3

3 minute slow cooldown.

[Silentpadna]

Friday 02/04/2022
GPP Endurance Week 5, Day 5

Bench Press: 250 x 1 @ 8; 230 x 4 @ 8 x 4;

2-Count Paused Squat: 185 x 6 @ 6; 195 x 6 @ 7; 205 x 6 @ 8 x 3

Pull-Up 6 Minutes AMRAP: 21 total, 4 max. I'm still too heavy and pullups and chinups are hard. Gonna keep at it.

[Silentpadna]

Saturday 02/05/2022
GPP Endurance Week 5, Day 6

Interval runs, 5 mins run / 2 mins walk x 3

Total time: 21 minutes, Distance 3.25 km.

[Silentpadna]

Monday 02/07/2022
GPP Endurance Week 6, Day 1

Squat: 295 x 1 @ 7; 315 x 1 @ 8.5; 275 x 4 @ 8 x 3

Overhead Press: 175 x 0 (fail); 165 x 1 @ 8.5; 145 x 4 @ 8 x 3

Chin-ups: 6 minutes AMRAP - 25 total, max 5

[Silentpadna]

Tuesday 02/08/2022
GPP Endurance Week 6, Day 2

LISS Cardio: 25 minute run/RPE 7 - 4.01 km

[Silentpadna]

Wednesday 02/09/2022
GPP Endurance Week 6, Day 3

Dead Lift: 365 x 1 @ 7; 385 x 1 @ 9; 330 x 4 @ 8 x 3

2-Count Paused Bench: 195 x 5 @ 7; 205 x 5 @ 8; 215 x 5 @ 9 x 2

Pendlay Row: 6 minutes AMRAP: 42 total 135 x 6 x 7

[Silentpadna]

Thursday 02/10/2022
GPP Endurance Week 6, Day 4

HIIT C2 Rower:

3 minute slow warmup,

20-sec sprint, 100-sec rest x 9. Avg time / 500 meters = 1:31.1

3 minute slow cooldown.