Weight 458
Three weeks down on GPP - Hypertrophy. Thoughts? Fuck squats w/ belt for sets of six.
Squats w/ Belt
255x6@7
265x6@8x2
Bench
205x6@7
215x6@8.5
215x6@9
Probably should have dropped the weight on second set.
BB Row
115x12
115x5
115x5
115x3
It’s supposed to rain all week so I might have to figure something to sub in on Tuesday and Saturday.
Weight 459
Well now, rained all day yesterday but was nice and clear this morning.
Pulldowns
8 min AMRAP
100x91
20 sec Straight arm Planks
8 min AMRAP
8
30 min Walk
6087 feet
Watched BBM podcast on obesity with Dr. Nadolsky. Pretty much conforms to what I’ve figured out. I’m looking forward to part two.
Weight
457
Press w Belt
115x6@7
120x6@8x2
RDL
225x8@7
235x8@8
235x8@8.5
DB Bench
50x12
50x4
50x4
50x3
Weight 461
Deadlift w belt
280x6@7
295x6@8x2
E1rm 375lbs but I did 380x2@9 in February. A few confounding factors. More warm up volume (I was doing singles up to work sets before), trying to be more active, eating less, hella fat. We’ll see what happens next week when 1@8 starts up.
2ct Incline
155x8@7
165x8@8x2
Paused High Bar Squat
135x14
135x4
135x4
135x2
And so Low Stress week ends.
Weight 459
Meddow’s Row
8 min AMRAP
45x62 per arm
20 sec Straight arm Planks
8 min AMRAP
9
Felt like a change on the rows and it started raining right as I got done with planks so no tire this week since it’ll be wet. Probably just go for another walk tonight.
Weight 458
Rained all weekend so no walk/pull guess I need to figure out something to do indoors. Maybe just bite the bullet and get an air bike.
Squat w Belt
310x1@8
265x6@8x3
Bench
250x1@8
210x6@8x2
210x6@9
BB Row
120x12
120x3
120x3
120x2
Think I went a little conservative on the squat and a little aggressive on the bench. Hitting the top single then back offs feel a lot better than sets across.
Weight 456
Meadows Row
8 min AMRAP
45x70 per arm
Standing Cable Crunch
8 min AMRAP
80x104
Felt like a change. The last set I did a set of 24 and only stopped because of the timer so I’m thinking maybe too light.
30 min Walk in work boots
5997 feet
It rained earlier so I said " hey just throw your boots on." Forgetting that they’re four pounds (size 12 4E) of rubber and leather. Opposed to my walking shoes that weigh all of 12 ounces.
Weight 458
Press w/ belt
1401@8
1206@8*3
Probably could have been heavier.
SLDL
2158@84
205 was the goal based on Snatch Grip SLDLs, it’s funny I’ve hit 295*5 on SLDL before but considering what my normal deadlift turns into at higher reps it’s not surprising
CG Bench
15512@9
1552
1552
1551
Overshot it a bit but by then it was too late, 145 next week.
Weight 459
Deadlift w Belt
365x1@7.5
295x6@8x3
345 was the goal based on my poor performance the last four weeks but it was fast (at least as fast as I can be) 365 the bar slowed down a tiny bit so I ended the singles there. Sixes of course were all a dumpster fire after rep four or so. However giving myself a little extra time between reps 4-5-6 this week helped get my fat ass into position.
TnG Incline
175x8@9
165x8@8x3
Highbar Squat
150x15
150x4
150x3
Weight 462
DB Row
8 min AMRAP
50x70 per arm
Standing Cable Crunch
8 min AMRAP
90x85
Going back to planks next week probably.
20 min Walk in work boots
3,816 feet
Tried the tire but ground was too wet and I could barely get it moving did one lap and quit. Went for a walk but turned around early because rain.
Weight 458
Squat w Belt
315x1@8
265x6@8x3
Bench
255x1@8
215x6@8
215x6@9
215x6@10
BB Row
120x13
120x3
120x3
120x3
120x1
Weight 458
DB Rows
8 min AMRAP
50x72
20 sec Straight arm Planks
8 min AMRAP
10
30 min Walk
6068 feet
Weight 457
Press w belt
1451@8
1206@8*3
SLDL
2058@7
2158@8
2158@9.5
2058@8*2
CG Bench
14514
1453
145*2
Weight 459
Tweaked my back yesterday turning the crankshaft on a 6-71 by hand. Oh well.
Deadlift w belt
3751@8.5
3006@9
2856@82
TnG Incline
1558@7
1608@8*4
Highbar Squat
13512
1351
So over shot the rpe on my Deadlift single and hab to drop the weight on all the volume work.
Weight 461
Family BBQ… so much pork and pie…
Squat w Belt
3151@8
2706@8*3
Bench
2451@8
2106@8*3
BB Row
12515@8
12534
1252
No GPP Saturday or yesterday because of work. At least that’s my excuse for being lazy. I did go for a walk yesterday though.
Weight 459
Press with Belt
150x1@8
135x6@9
130x6@8x2
SLDL
195x8@7
205x8@8x4
CG Bench
145x12
145x3x2
145x2
Weight 456
Deadlift w belt
3701@8
3156@8
3156@8.5
3154
315*2
Well kind of have a confession. Before I started this template I did the strong man roll ( the bar starts far infront of you and you roll it back to get it over midfoot and create tension) for deadlifts. I stopped and it pretty much killed my deadlift for reps. I know it’s a “suboptimal” start for a deadlift rep but the deadlift form in The Book of Rippetoe was never intended for someone my size.
TnG Incline
1558@7
1658@8*4
Highbar Squat
14514@8
14533
1452
Anyway 12 week strength starts next week.
Weight 458
Squat with Belt
270x5@7
275x5@8x2
Bench
210x5@7
215x5@8x2
BB Row
130x10@7
135x10@8
140x10@9
Weight 457
Deadlift w belt
3155@7
3255@8*2
Fatman roll to the rescue. That’s only what? Five weeks of deadlift volume wasted?
Press w belt
1305@7
1355@8*2
303 Squat
15010@7
16010@8
170*10@9
Well tempo squats were thoroughly unpleasant. Can’t wait to do it again next week.
Weight 457
Well I was on a barge all day yesterday so no walking but I did get some gpp in.
6/13
3"x4.5’~ bar stock row
7min AMRAP
42x approx. 110lbs
Planks
7min AMRAP
7
6/14
Squat
235x4@7
245x4@8
255x4@9
Bench w Chains 33#
200/233x4@7
205/238x4@8.5
215/248x4@10
Close Grip Incline
135x10@7
145x10@8
155x10@9