Eric's Training Log

[Eric Anderson]

GPP:
Chinups x7min (46 total)
Planks x7min
Assault Bike x25min

BW: 200.2

[Eric Anderson]

Deadlift, w/ belt
315x5 @6
340x5 @7
355x5 @8
355x5 @9
345x5 @8

Bench Press, 1ct pause
200x5 @7
210x5 @8
210x5 @8
210x5 @8
210x5 @8.5
210x5 @8

303 Tempo Squats
205x8 @6
215x8 @7
225x8 @8
225x8 @8

BW: 201.2

I may start underestimating my RPE for deadlifts because I can't keep the RPE constant for sets across. Other than that, this was a pretty good day.

[Eric Anderson]

Squat, w/ belt
335x4 @6
350x4 @7
365x4 @8
365x4 @8
365x4 @9

3ct pause Bench Press
175x4 @7
185x4 @8
195x4 @9
195x4 @8
205x4 @9

2ct pause Deadlift
275x4 @7
290x4 @8
305x4 @9
305x4 @9

BW: 200.2

These paused variations were brutal. Overall this was not a very physically tiring workout, but mentally it was pretty exhausting.

[Eric Mark]

I have been dreading these paused deadlifts since I first saw them in the program.

At least there are no more tempo squats!

[Eric Anderson]

Pin Squat
295x2 @7
310x4 @8
325x4 @9
310x4 @9

Press, w/ belt
125x4 @6
140x4 @7
150x4 @8
150x4 @8
150x4 @8
150x4 @8.5
150x4 @9

Barbell Row
190x8 @6
200x8 @7
210x8 @8
210x8 @8
210x8 @8
210x8 @8

BW: 200.0

This was an ok session. I was stressed from work and I couldn't get focused. It still turned out pretty good overall, and I really enjoyed doing the pin squats.

[Eric Anderson]

GPP:
Chinups x7min (37 total)
Planks x7min
Assault Bike x25min

BW: 199.4

[Eric Anderson]

Deadlift, w/ belt
335x4 @7
355x4 @8
355x4 @8
355x4 @10

Bench Press, 1ct pause
190x5 @6
210x5 @7
215x5 @8
215x5 @8.8
205x5 @8
205x5 @9
200x5 @8

Squat, beltless
275x6 @7
290x6 @8
305x6 @9
305x6 @9

BW: 199.0

This has not been a great week overall. I've got some outside stresses going on and I think I've been overshooting my RPEs for a little too long now. That's ok, week 6 is significantly different and I'll use it as a chance to recalibrate. Overall I have been happy with my progression on the bridge, I have not really lost any strength but have lost 12 pounds of bodyweight. I also am handling significantly more volume than I am used too and am not feeling physically worn down. My plan right now is to continue losing a bit more weight to get a little closer to 190-195, and then run the 12-week strength while maintaining or possible gaining weight slowly.

[Eric Mark]

Sorry to hear you've got some other stressors. For what it's worth, your progress still seems good to me! Down a significant amount of weight pretty quickly, just as strong, more conditioned, and more adjusted to the volume you will need in order to build up that strength in the future. Don't be afraid to repeat or even lower the weights in the short term, remember it's a marathon not a sprint!

[Eric Anderson]

Thank you! I am very excited to switch up the programming to singles, which is something I've never really done much. I am going to focus the next few weeks on appropriate PREs and volume.

GPP:
Chinups x7min (43 total)
Bent knee L-sit x7min


BW: 197.8

[Eric Anderson]

Squat, w/ belt
385x1 @8
350x4 @8
350x4 @8
350x4 @8

3ct pause Bench Press
195x4 @7
205x4 @8
215x4 @9
210x4 @8.5
210x4 @9

2ct pause Deadlift
290x4 @7
305x4 @8
315x4 @9
305x4 @9

BW: 199

I never got into the groove with the squats, but the RPE and volume all felt appropriate. The other two lifts went very well today.

[Eric Anderson]

Pin Squat
305X3 @7
320x3 @8
335x3 @9
320x3 @9
320x3 @9

Press, w/ belt
165x1 @8
140x4 @8
140x4 @8
140x4 @8
140x4 @8

Barbell Row
205x6 @7
215x6 @8
215x6 @8
215x6 @8
215x6 @8

BW: 199

Another good training day.

[Eric Anderson]

GPP:
Chinups x7min (39 total)
Planks x7min
Assault Bike x30min

BW: 199

[Eric Mark]

Have you thought about switching away from chins for GPP? I found they were pretty stagnant for me so I switched to rows.

[Eric Anderson]

Yeah, I was actually going to do some rows on Saturday. I have trouble letting go of the old 5/3/1 concept of having to do chinups at least twice a week.

Deadlift, w/ belt
365x1 @8
335x4 @8
335x4 @8
335x4 @8

Bench Press, 1ct pause
235x1 @8
215x4 @8
215x4 @8
215x4 @8
215x4 @8

Squat, beltless
275x6 @6
290x6 @7
305x6 @8
305x6 @8
305x6 @8
305x6 @8.5

BW: 198

I have definitely been overshooting my RPEs for the deadlift, and probably the bench as well. The single @8 seems to be a great way to determine load for the day. Every rep felt strong and fast.

[Eric Anderson]

GPP:
Rows x7min
Abs x7min
Fan Bike 20sec sprint every 2min x12min
Arms x7min (I saw the new Avengers movie this afternoon, so the extra arm work seemed appropriate)

[Eric Anderson]

Squat, w/ belt
395x1 @8
370x3 @8 PR
370x3 @8
370x3 @8
370x3 @9

3ct pause Bench Press
200x3 @8
210x3 @9
205x3 @8.5
210x3 @9


2ct pause Deadlift
275x4 @7
295x4 @8
315x4 @9
315x4 @9

BW: 199

I have never squatted anything above 350 for more than 1 rep, so I felt like Hercules today. Everything else felt ok, neither good nor bad.

[Eric Anderson]

Pin Squat
275X3 @6
315x3 @8.5
325x3 @9
325x3 @9
325x3 @9

Press, w/ belt
170x1 @8
160x3 @9 PR
155x3 @9
155x3 @9
150x3 @9.5

Barbell Row
195x6 @6
205x6 @7
215x6 @8
205x6 @8
205x6 @8
205x6 @8

BW: 200

[Eric Anderson]

GPP:
Neutral Grip Chinups x7min (37 total)
Planks x7min
Fan Bike x30min

BW: 200