# Dave's Log o' GainzZz **URL:** \ **Category:** Training Logs\ **Created:** [January 29, 2018, 6:29pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816 "2018-01-29T18:29:20Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [January 29, 2018, 6:29pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/1 "2018-01-29T18:29:20Z")
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. ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [January 30, 2018, 3:19am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/2 "2018-01-30T03:19:53Z")
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. ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [January 31, 2018, 3:34am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/3 "2018-01-31T03:34:20Z")
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. ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 1, 2018, 1:50am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/4 "2018-02-01T01:50:31Z")
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 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 2, 2018, 1:51am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/5 "2018-02-02T01:51:59Z")
2/1/2018 Day 3 - GPP Block **SSB Squat** 170x12, 185x12, 205x12x4 **TnG Bench** 135x12, 155x12, 175x12x4 **DB Seated Press** 32x15, 34.5x15, 37x15x4 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 2, 2018, 3:21pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/6 "2018-02-02T15:21:31Z")
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. ---
**Author:** ![LeahBBM](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/leahbbm/32/17_2.png) [@LeahBBM](https://forum.barbellmedicine.com/u/LeahBBM)\ **Post date:** [February 2, 2018, 3:42pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/7 "2018-02-02T15:42:24Z")
Oooh, post-meet lower intensity. Nice and yet still kind of a special struggle. And I care, Dave. I always care. ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 2, 2018, 7:40pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/8 "2018-02-02T19:40:55Z")
> [@LeahBBM](#): > > 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. 🙂 > [@LeahBBM](#): > > And I care, Dave. I always care. I appreciate that 🙂 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 3, 2018, 8:12pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/9 "2018-02-03T20:12:19Z")
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 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 6, 2018, 1:47am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/10 "2018-02-06T01:47:24Z")
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 🕶 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 7, 2018, 3:17am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/11 "2018-02-07T03:17:14Z")
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 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 8, 2018, 3:55am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/12 "2018-02-08T03:55:29Z")
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 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 9, 2018, 3:04am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/13 "2018-02-09T03:04:51Z")
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 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 11, 2018, 6:37pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/14 "2018-02-11T18:37:04Z")
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 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 13, 2018, 3:01am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/15 "2018-02-13T03:01:16Z")
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 370x1@8 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.** ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 14, 2018, 3:01am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/16 "2018-02-14T03:01:07Z")
2/13/2018 Day 2 - Development Block Comp Deadlift 440x1, 360x5x6 Comp Bench 270x1, 230x4x6 Paused RDL 185x10, 195x10, 205x10 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 15, 2018, 7:11pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/17 "2018-02-15T19:11:40Z")
2/14/2018 GPP - Development Block 8 minutes chins: 30 reps 8 minutes toes to bar: 24 horrible reps LTE’s: 92x12x5 25 minutes on the rower: 5000m ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 16, 2018, 5:06am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/18 "2018-02-16T05:06:05Z")
2/15/2018 Day 4 - Development Block Squat + Bands (red mini’s at ~80lbs tension at the top, not Zeppelin) 280x1, 255x4x3 I’ve done these heavier before nationals, up to 320x1@ RPE 8-ish. That load definitely wasn’t going to fly today. Pin Press - Shoulder height. 155x1, 135x4x3 Overshot the RPE on the single at RPE 9 instead of 8. Will adjust next week. Close Grip Bench 175x10x3 LTE’s 87x12x5 ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 18, 2018, 3:25pm UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/19 "2018-02-18T15:25:09Z")
2/16/2018 Day 4 - Development block mid shin block pull, 3" off the ground 415x1, 375x4x3 beltless press 160x1, 145x4x3 belt squat 150x10, 160x10x2 2/17/2018 GPP - Development block 8 minutes chins: 31 total 8 minutes toes to bar: 23 total LTE’s: 94.5x13x2, 94.5x11x1, 87.5x13x1 25 minutes on the rower: 4850m ---
**Author:** ![Dave\_Hahn](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/dave_hahn/32/4981_2.png) [@Dave\_Hahn](https://forum.barbellmedicine.com/u/Dave_Hahn)\ **Post date:** [February 20, 2018, 3:19am UTC](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816/20 "2018-02-20T03:19:14Z")
2/19/2018 Day 1 - development block comp squat 355x1, 287.5x5x6 Comp press 167.5x1, 142.5x4x6 Close grip incline bench 135x10x4 ​​ [Next page](https://forum.barbellmedicine.com/t/daves-log-o-gainzzz/816.md?page=2)