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[codgerus maximus]

You must have been glad when that set was over....

[codgerus maximus]

I feel you!...

[codgerus maximus]

Week 8, day 1.

Squat with belt: 365x1x1@8; 310x4x4. Four minutes rest.

Press with belt: 153.75x1x1@8.5; 130x4x4. Four minutes...

[codgerus maximus]

GPP today.

Single-arm DB rows with 62.5 pounds: 45 in 8 minutes; ab-wheel roll-outs: 28 in 8 minutes. i did the roll-outs from a standing...

[codgerus maximus]

Week 7, day 4:

2-count paused deadlift one inch off floor, no belt: 450x1x1@8; 435x3x1@9 (weight, reps, sets); 415x3x2. Four to five minutes...

[codgerus maximus]

...and vice versa!...

[codgerus maximus]

.

I'm hoping to, GD. I'm almost afraid to say it out loud as a possibility. All the numbers seem daunting. But I've still got a month of...

[codgerus maximus]

Week 7, day 3:

2-count paused squat, no belt: 320x1x1@8; 305x3x1@8; 290x3x2. Four minutes rest. The second set was supposed to be RPE 9 but...

[codgerus maximus]

GPP day today: 50 DB rows (each side) with 62.5 pounds in 9 minutes; 60 ab-wheel roll-outs in 9 minutes. I did 3 standing roll-outs but couldn't get near...

[codgerus maximus]

Week 7, day 2:

Deadlift with belt: 465x1x1@8; 395x4x4. Four to five minutes rest.

1-count paused bench: 250x1x1@8; 220x3x5 (weight,...

[codgerus maximus]

Started week 7 today.

Squats with belt: 360x1x1@8; 306.25x4x4. Four minutes rest.

Press with belt: 152.5x1x1@8; 130x4x4. Four...

[codgerus maximus]

Hi Dale,

I'm glad you've found something of interest in my rambling. I'm very happy with the progress I've made since I learned about the...

[codgerus maximus]

GPP today:

Single-arm DB rows with 60 pounds: 50 (each arm)/9 minutes; ab-wheel roll-outs: 58/9 minutes; 30 minutes LISS on airdyne.
...

[codgerus maximus]

Very nice pull-up volume!...

[codgerus maximus]

Week 6, day 4:

2-count paused deadlift, one inch off floor, no belt: 450x1x1@8.5; 435x3x1@9. Four minutes rest.

Touch and go...

[codgerus maximus]

Week 6, day 3. Missed a GPP workout yesterday because I had to do a short work-related trip. I'll try to make it up on Sunday.

Today:...

[codgerus maximus]

I just looked at some of her videos--really great stuff. I wish I could get the same sort of arch she achieves on her bench.


Pure,...

[codgerus maximus]

Week 6, day 2.

Deadlift with belt: 460x1x1@8; 390x4x2. Four to five minutes rest.

One-count paused bench: 247.5x1x1@8; 210x4x2....

[codgerus maximus]

That's amazing progress over the last few months!...

[codgerus maximus]

I haven't tried a true 1RM yet--it's not part of the program I'm doing right now. The spreadsheet for the 12-week strength template estimates that my...