Old man starts again.

[mjwurtz]

Week 2, Day 2

Paused Bench - 4 reps @ 7, 12 additional reps staying at 7 using same weight
205 x 4 @ 7.5, 205 x 3 x 4 sets @ 7

SSB Bar Squats - 8 @ 7, 12 additional reps at 7 using the same weight
195 x 8 @ 7, 195 x 6 x 2 sets @ 6.5

Seated Dumbbell Overhead Press @ 8-9 for 3 sets of 12 - first set @ 9 - then minus 5% and 2 additional sets of 12 @ 8-9 12:00 Cap
50s x 12 @ 9, 45s x 12 x 2 sets @ 8, 8.5
10:30

Dumbbell fly - 3 sets of 12-20 reps @ 8-9 - 10 Cap
50s x 12 x 3 sets @ 8
9:15

[mjwurtz]

Week 2 GPP Session 1

LISS 30:00 walking up hill - 1.87 miles

1 arm Dumbbell row
115 x 14 x 3 sets @ 8.5, 8.5, 9

AMRAP Leg Raises 8:00
170 reps

1 Arm French Press super set with dumbbell Hammer Curls
Tris 40 x 12 x 3 sets @ 8.5, 8.5, 9, 9
Bis 55 x 15, 14, 12, 12 @ 8.5, 8.5, 9, 8.5

[mjwurtz]

Week 2, Day 3

Deadlifts - 4 reps @ 7; additional 8 reps staying at 7
350 x 4 x 1 set @ 7, 350 x 3 x 1 set @ 7, 350 x 2 x 2 sets @ 7, 350 x 1 x 1 set @ 7

Slingshot Bench Press - 5 reps @ 7; additional 15 reps @ 7
232 x 5 x 4 sets @ 7

Bulgarian Split Squat - 12 reps @ 7; additional 24 reps @ 7 12:00 Cap
20 x 12 x 3 @ 7
10:00

1 leg leg curl with Monkeyfeet standing - 3 sets of 12-20 reps @ 8-9 10:00 Cap
25 x 12 x 3 sets @ 8.5, 8.5, 9
9:00

[mjwurtz]

Week 2, Day 4

Standing Overhead Press - 5 reps @ 7, 12 additional reps at 7 using same weight
150 x 5 x 1 set @ 7, 150 x 4 x 3 sets @7, 6.5, 7

Pendlay Row - 10 @ 7, keep weight the same and do an additional 20 reps, 12:00 Cap
205 x 10 x 1 set @ 7, 205 x 7 x 2 sets @ 7, 6.5, 205 x 6 x 1 set @ 6
11:15

Dumbbell Bench Press - 12 reps @ 7, same weight for an additional 24 reps staying at 7, 12:00 Cap
72s x 12 x 1 set @ 7.5, 72s x 8 x 1 set @ 7, 72s x 6 x 1 set @ 7, 72s x 5 x 2 sets @ 7, 6.5
11:15

Dumbbell Shrug - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
120s x 14, 15, 15 @ 8, 8.5, 9
8:15

[mjwurtz]

Week 2 GPP Session 2

LISS 1.93 miles uphill power walk - 30:00

Lat Pulldowns - 3 sets of 12-20 @ 8-9
260 x 18, 16, 15, @ 8, 8, 9

AMRAP Ab Wheel - 8:00
130 rollouts

1 Arm Triceps pushdown super sets with EZ Curl Bar curls - 4 sets of 12-15 @ 8-9
Tris - 130 x 12, 15, 15, 15 @ 8.5, 9, 8.5, 9
Bis - 100 x 12 x 4 sets @ 8, 8.5, 9, 9

[mjwurtz]

Week 3, Day 1

Low Bar Squat - 4 reps @ 7, 12 additional reps @ 7
292 x 4 x 1 set @ 7, 292 x 3 x 4 sets @ 7, 7, 7, 7.5

Floor Press - 6 reps @ 7, 18 additional reps @ 7, 15:00 Cap
182 x 6 x 4 sets @ 7, 7.5, 7, 7.5
12:30

Mid-Shin Block Pull - 8 @ 8, - 5% x 6 reps x 2 sets, 15:00 Cap
315 x 8 x 1 set @ 8, 295 x 6 x 2 sets @ 7.5
14:00

1 leg Leg Extensions - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
155 x 20, 15, 20 @ 8
6:15

[mjwurtz]

Week 3, Day 2

Paused Bench Press - 4 reps @ 7, 16 additional reps @ 7 using the same weight
207 x 4 x 2 sets @ 7, 7.5, 207 x 3 x 4 sets @ 7, 7.5, 7, 7.5

SSB Squat - 8 reps @ 6.5, 16 additional reps @ 7 using same weight
200 x 8 x 3 sets @ 7

Dumbbell Overhead Press - 12 reps @ 9, - 5% for 2 sets of 12 - @ 8-9, 12:00 Cap
50s x 12 x 1 set @ 8.5, 45s x 12 x 2 sets @ 8.5
10:50

Dumbbell Fly - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
50s x 14, 14, 12 @ 8, 8.5, 8.5
9:15

[mjwurtz]

Week 3 GPP Session # 1

LISS Cardio - 30:00 speed walk uphill - 1.92 miles @ 7

One Arm Bent over Rows - 4 sets of 12-20 reps @ 8-9
120 x 12 x 4 sets @ 8.5, 8.5, 9, 9

AMRAP Hanging Leg Raise - 8:00 Cap
180 reps

French Press overhead triceps extension on cable machine - 4 x 12-15 reps @ 8-9; Super Sets with Dumbbell Hammer Curls same Rx
tris - 30 x 15 x 1 set @ 6.5, 40 x 15 x 1 set @ 7, 50 x 15 x 1 set @ 7.5, 60 x 12 x 1 set @ 8.5 - first time doing these so wasn't sure where to start
bis - 55s x 15, 14, 14, 12 @ 8.5

[mjwurtz]

Week 3, Day 3

Deadlift - 4 reps @ 7, an additional 10 reps staying at 7
352 x 4 x 2 sets @ 7, 352 x 3 x 2 sets @ 7, 7.5

Slingshot Bench Press - 5 Reps @ 7, an additional 15 reps @ 7
235 x 5 x 4 sets @ 7, 7, 7, 7.5

Bulgarian Split Squat - 12 reps @ 7, an additional 30 reps @ 7, 12:00 Cap
50 x 12 x 1 set @ 7, 50 x 10 x 1 set @ 8, 20 x 10 x 2 sets @ 6.5
11:00

One Leg Leg Curls using Monkeyfeet - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
25 x 14, 12, 12, @ 8, 9, 9
8:00

[mjwurtz]

Week 3, Day 4

Overhead Press - 5 reps @ 7, and an additional 15 staying at 7 with the same weight
152 x 5 x 4 sets @ 7, 7, 7.5, 7

Pendlay Row - 10 reps @ 7, and an additional 30 reps using the same weight staying at 7 - 15:00 Cap
205 x 10 x 4 sets @ 7
14:00

Dumbbell Bench Press - 12 reps @ 7, keep the weight the same and do an additional 30 reps staying at RPE 7 - 15:00 Cap
72 x 12, 10, 10, 10 @ 7.5, 7, 7.5, 7
14:00

Dumbbell Shrug - 3 sets of 12-20 reps @ 8-9 - 10:00 Cap
120s x 15, 15, 17, @ 8.5, 9, 9
9:30

[mjwurtz]

Week 3, GPP Session 2

LISS - 30:00 walk uphill - 1.95 miles

Lat Pulldowns - 280 x 14, 14, 14, 12, @ 8, 8, 9, 9

AMRAP Ab Wheel Rollouts - 8:00 135 reps

1 Arm Triceps Pushdowns - 130 x 14 x 4 sets @ 8.5 }}}}

Super Sets with EZ Curl Bar Curls - 100 x 12 x 4 sets @ 8, 8, 8.5, 9

[mjwurtz]

Week 4, Day 1

Low Bar Squat - 4 @ 7, an additional 12 reps staying at 7 using the same weight
295 x 4 x 1 set @ 7; 295 x 3 x 4 sets [email protected] 7, 7, 7, 7.5

Floor Press - 6 reps @ 7, 16 additional reps, 15:00 Cap
183 x 6 x 4 sets @ 7, 7, 6.5, 7 12:15

Block Pulls - 8 @ 8; then - 5% for two sets of 6 - 15:00 Cap
320 x 8 x 1 set @ 7.5; 300 x 6 x 2 sets @ 7
13:15

One leg leg extensions - 3 sets of 12-20 reps @ 8-9; 10:00 Cap
185 x 20 x 3 sets @ 7
9:15

[mjwurtz]

Week 4, Day 2

Paused Bench - 4 @ 7; another 16 reps staying at 7
208 x 4 x 4 sets @ 7, 7, 7.5, 7

SSB Squat - 8 @ 7; another 16 reps staying at 7
210 x 8, 6, 6, 4 @ 7, 7, 6.5, 6

Seated Dumbbell Overhead Press - RPE 8-9 12:00 Cap
55s x 12 x 1 set @ 9; 50s x 12 x 2 sets @ 8, 9
10:30

Dumbbell Fly 3 sets of 12-20 reps @ 8-9, 10:00 Cap
50s x 15, 15, 14, @ 8.5
9:00

[mjwurtz]

Week 4, GPP Session 1

LISS - 30:00 uphill walk - 1.92 miles

One Arm Dumbbell Rows - 4 sets of 12-20 reps @ 8-9
120s x 14, 12, 12, 12 x 4 sets @ 8.5, 8, 8.5, 9

AMRAP Hanging Leg Raises - 8:00
185 reps

One Arm overhead French Press Triceps Extension Super Set with Dumbbell Hammer Curls - 4 sets of 12-15 reps @ 8-9
Triceps - 60s x 12, 14, 12, 12, @ 8, 8.5, 8.5, 9
Biceps - 55s x 14, 14, 14, 12 @ 8, 8.5, 9, 9

[mjwurtz]

Week 4, Day 3

Deadlift - 4 reps @ 7, 10 additional reps @ 7
355 x 4, 3, 2, 2, 3 @ 7, 7.5, 7, 7, 7.5

Slingshot Bench Press - 5 reps @ 7, 15 additional reps @ 7
237 x 5 x 4 sets @ 6.5, 6.5, 6.5, 7

Bulgarian Split Squat - 12 reps @ 7, 30 additional reps @ 7 - 15:00 Cap
30 x 12, 10, 10, 10 @ 7
13:00

Single leg Hamstring Curl - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
50 x 20 x 1 set @ 6.5, 70 x 12 x 1 set @ 7.5, 70 x 16 x 1 set @ 8
7:25