Endurance (GPP) exercise selection

Training Q&A [Moderated]
1

I’m a 53 y/o male, 5’7", 150 lb. I recently finished the SSLP with a 165 Lb Squat, 85 lb Press, 147.5 Bench and 255 Deadlift.

I started weight training to improve my surfing. I increased my bodyweight from 132 lb to 150 lb. The weight gain has DECREASED my paddling speed/conditioning. The surf was shitty this past winter, so I was willing to take the temporary paddling hit to gain strength. I normally surfed once per week during the SSLP.

Now I’ve just started the “7 week Endurance (GPP)” to improve my conditioning for paddling and to drop a few pounds.

Why is there only one day for the Press and two days for the Bench?

I’ve been getting a sore left shoulder if I surf for a couple of hours. At my lighter bodyweight, I would normally not have any shoulder pain. The OH press seems to make my shoulder feel better.
To improve my shoulder health, what do you think about me doing two OH press sessions (M and F) and doing a single bench session on Wed?

There was also a recommendation NOT to run the Endurance template back to back. What are the downsides of running the template back-to-back? My goal would be to NOT lose any of my LP strength gains and just gain endurance until my surf trip to Indonesia in August.

Thanks,

Erwin

2

You can certainly flip the emphasis to press twice and bench once.

And I’d have to see the context of the recommendation to not run the template back to back.

3

The recommendation to not run the Endurance template back to back was from the template Intro, “I wouldn’t run this template over and over again without some pure strength work breaking it up (with less conditioning), but I find a block like this to be a great way to mix things up for trainees with no impending competition or who are focused on weight loss.”

Since I don’t compete in any power lifting meets, I was thinking of running the template back to back a few times.

I did the third day of the template last night and stayed with the program and did the the “Floor Press”. I had read the floor press was supposed to be easier on your shoulders than the bench press. However, my right shoulder felt sore afterwards even though I don’t feel like I overshot the RPE. It was the first time I’ve ever done a floor press. I’ll stick with program for a couple more weeks, then if my shoulder still gets sore, I’ll switch to OH Press 2x per week and Bench Press 1x per week.

4

Give it a shot and see how it goes.