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Dave's Log o' GainzZz

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  • Dave's Log o' GainzZz

    1/29/2018

    Hey all, I figured I'd start a log here to see if I can keep up with it.

    About me:
    I've been lifting for about 4 years now. Just under a year ago I entered my first meet, which was a USSF meet. Since then, I lifted in a AAU meet here in Nebraska and at USSF nationals in January 2018. My first year-ish of training I followed the SSLP, then did some *gasp* Texas method. After that I wasn't sure where to go and realized I probably don't know enough to NOT waste my time.

    Since then, I've been a client of BBM. It's been about 3 years now. The first few months I was coached remotely by Rori Alter, then she left BBM and I started working with Jordan. I finally got to meet Jordan and the gang at nationals this year which was very cool.

    Professionally I'm a IT systems architect. I grew up loving computers and technology in general. Still do! I became interested in training after losing about 60 pounds with diet and walking my ass off on a stairmaster. After that, I was left wondering what to do next.. It seemed to make sense that I should stop losing weight and maybe see how strong I can get. I then learned of the wide world of legitimate strength training. I find it fascinating and fun to see what your body is capable of.

    If there is one thing I've learned, it's you can do more than you think.

    Since USSF nationals I've been working into some GPP blocks. My training is written for one more week, then I'm assuming I'll get another 3-4 weeks of GPP to get my swole on but only Jordan knows for sure.

    Generally I train Monday through Saturday, with GPP on Wednesday and Saturday.



  • #2
    1/29/2018
    Day 1 - GPP Block

    Comp squat

    265x6, 295x6, 310x6x4

    Comp Press
    115x6, 135x6, 145x6x4

    DB Incline
    47x15, 52x15, 57x15x4

    These are all pounds because I don't have access to kilo plates and also 'merica.

    Squats felt a little like hot garbage but we did them anyway. My hips have been pretty tight since the meet. Especially in what I would call the hip flexor area. I think this came from all the pressing I was doing leading up to USSF nationals. Trying to get a good bounce out of the bottom with the hips. Leading up to the meet I was doing a press 6x per week

    It's getting better, for sure, as comp pressing volume has come down considerably. However, I'm doing that thing where you think something's going to hurt so you're tentative. My first squat is always slow, then I realize it's fine and the rest of the squats are ok, speed wise. This will go away in the coming weeks, but that doesn't mean it's not irritating now.

    Comment


    • #3
      1/30/2018
      Day 2 - GPP Block

      comp deadlift

      330x6, 360x6, 380x6x4

      comp bench
      185x6,225x6,235x6x4

      GHR's
      45x15,55x15,60x15x4

      Got some new toys at the gym today! It's like christmas all over again. New safety squat bar and a deadlift jack.

      Comment


      • #4
        1/31/2018
        GPP day

        6 minutes chin ups: 5,5,3,3,3,3,3: 25 total reps
        6 minutes toes to bar (I suck at these btw): 5,4,4,3,3,2,2,2: 25 total reps

        25 minutes on the c2 rower: 4700m
        Last edited by Dave Hahn; 02-01-2018, 01:50 PM.

        Comment


        • neandrewthal
          neandrewthal commented
          Editing a comment
          But...those add up to 28 and 25.

          Also, what's your height and weight?

        • Dave Hahn
          Dave Hahn commented
          Editing a comment
          Thanks, I looked back at my log. I screwed up recording the chins here and fat fingered the toes to bar.

          I am 5' 7.5" and 195-198 lbs

      • #5
        2/1/2018
        Day 3 - GPP Block

        SSB Squat
        170x12, 185x12, 205x12x4

        TnG Bench
        135x12, 155x12, 175x12x4

        DB Seated Press
        32x15, 34.5x15, 37x15x4
        Last edited by Dave Hahn; 02-02-2018, 01:47 AM.

        Comment


        • #6
          For this GPP work. intensity is never above an 8-8.5 for all this work. It actually shades towards 7.5 some times. My body is welcoming this after many months of meet prep programming, though I still have to routinely have to fight the urge to grind out reps.

          For example, on SSB squats, 205lbs is not heavy in the least and it feels like I'm not getting any meaningful training in.

          But then I remember a few things. First, this is a GPP block. Load isn't really a primary concern here. If anything, a touch lighter is ok.

          Second, no one cares what you lift, let alone how much you can safety bar squat.

          Third, I have to do 4 sets across at RPE 8 and I should be able to pick a load that I can do this without the RPE getting close to a 9.
          Last edited by Dave Hahn; 02-02-2018, 03:33 PM.

          Comment


          • #7
            Oooh, post-meet lower intensity. Nice and yet still kind of a special struggle.

            And I care, Dave. I always care.

            Comment


            • #8
              Originally posted by Leah Lutz View Post
              Oooh, post-meet lower intensity. Nice and yet still kind of a special struggle.
              You hit the nail on the head there, Leah. I try to remind myself to just go do the work and stop over analyze everything.

              I am enjoying not feeling like I was run over by a truck after most sessions.

              Originally posted by Leah Lutz View Post
              And I care, Dave. I always care.
              I appreciate that

              Comment


              • #9
                2/2/2018
                Day 4 - GPP Block

                RDL
                225x12, 245x12, 255x12x4

                DB Bench
                62x12, 67x12, 69.5x12x4

                Belt Squat
                100x15, 125x15, 140x15x4

                Continuing to channel my inner bro

                2/3/2018
                GPP

                6min chin ups: 4,4,4,4,3,2,2,2:25 total
                6 min toes to bar: 4,3,4,3,3,2,1:20 total

                25 minutes on the rower: 4700m
                Last edited by Dave Hahn; 02-03-2018, 07:21 PM.

                Comment


                • #10
                  2/5/2018
                  Day 1 - GPP Block

                  Comp squat
                  265x6, 285x6, 305x6x4

                  Comp press
                  115x6, 135x6, 145x6x3, 140x6
                  RPE was creeping up on the latter sets so I dropped 5lbs from the bar and did the last set

                  DB incline
                  47x15, 52x15, 57x15x4?
                  I lost track of how many sets @ 57lbs I did so I may have done an extra set here. When in doubt, do another one as you probably didn't do it. This goes for reps too

                  This is the last week of GPP, then we go into some development blocks. 6 sets of 5 on squat and deadlift. I will be volume, personified

                  Comment


                  • #11
                    2/6/2018
                    Day 2 - GPP Block

                    Comp Deadlift
                    330x6, 350x6, 370x6x3, 355x6x1
                    Dropped the load on the last set to keep RPE in check. No use in grinding out a RPE 9 ish set of 6 with questionable back position on the last few reps.

                    Comp Bench
                    185x6, 225x6, 230x6x2, 225x6x2

                    GHR
                    45x15, 55x15, 60x15x4

                    Comment


                    • #12
                      2/7/2018
                      GPP - GPP Block

                      8 minutes chins: 5,4,4,3,2,2,2,2,2,2:28 total
                      8 minutes toes to bar: 5,4,3,3,3,3,3,3,2: 29
                      LTE: 87x13x1, 92x13x4

                      25 minutes on the c2 rower: 5000m

                      Comment


                      • #13
                        2/8/2018
                        Day 3 - GPP Block

                        SSB Squat
                        170x12, 190x12, 200x12x4

                        TnG Bench
                        135x12, 155x12, 175x12x4

                        DB press
                        32x15, 34.5x15, 37x15x4

                        LTE
                        67x13x5

                        Comment


                        • #14
                          2/9/2018
                          Day 4 - GPP Block

                          RDL
                          225x12, 235x12, 245x12x4

                          DB Bench
                          57x12, 67x12, 69.5x12x4

                          These are starting to feel lighter at this load. If I wasn't going into a development block next week I'd probably try to add a bit of weight here.

                          Belt Squat
                          100x15, 125x15, 140x15, 145x15x3

                          Jordan had box step ups in this slot. The thought of doing those made me want to gag just a little.. haha. So I did belt squats again instead. I really don't like single leg work.

                          2/10/2018
                          GPP - GPP Block
                          8 min chins: 5,4,4,3,3,3,3,3,3,3: 34 total
                          8 min toes to bar: 5,4,3,3,3,3,3,2: 26 total

                          LTE: 87x13x5

                          25 minutes on the rower: 4800m

                          Comment


                          • #15
                            2/12/2018
                            Day 1 - Development Block

                            Comp squat
                            350x1, 285x5x6

                            Comp Press
                            165x1, 140x4x6

                            Close grip, incline press
                            135x10, 135x10, 140x10. Went pretty quickly here so I could finish up. I probably will try to go a bit heavier here as the RPE was more like 7-7.5 instead of an 8. Except for the last set.

                            The first day of a development block. I stuck to my RPE's here for the singles, though I wanted them to be heavier.

                            I've been through this a few times now and invariably my E1RM coming off a few GPP blocks is not accurate. According to the chart, I should have been good for [email protected] on the squat. There was no way that was going. My OpenBarbell told me 350 was good for an 8 (based on previous bar speeds). Subjectively it felt about right too.

                            Remember, this is about applying the right stress, not necessarily about the weight on the bar.

                            Comment

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