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
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
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
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
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
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
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 2@ 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
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
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
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
Week 4 GPP session 2
LISS 30:00 - 1.98 miles uphill walk
Lat pulldown - 4 sets of 12-20 reps @ 8-9
280 x 16, 14, 14, 12 @ 8, 8, 8.5, 9
Ab Wheel AMRAP 8:00
140 reps
One arm Triceps Pushdowns - super set with EZ Curl Bar Curls - 4 sets of 12-15 reps @ 8-9
Triceps - 140 x 12, 15, 15, 15, @ 8.5
Biceps - 100 x 14, 12, 12, 14, @ 8.5, 8, 8.5, 9
Week 5, Day 1
Low Bar Squat - 4 @ 7, an additional 12 with same weight remaining at 7
296 x 4, 3, 3, 3, 3, @ 7, 7, 7, 6.5, 7
Floor Press - 6 @ 7, an additional 18 reps with same weight staying at 7 - 15:00 Cap
185 x 6 x 4 sets @ 7
13:00
Rack Pull Mid-shin - 8 @8, -5% 6 reps x 2 sets - 15:00 Cap
321 x 8 @ 7, 305 x 6 x 2 sets @ 7
14:00
Leg Extension with Bands - 12-20 @ 8-9 - 10:00 Cap
150 + 2 average bands x 20, 15, 15 @ 8, 9, 9
8:00
Week 5, Day 2
Paused Bench Press - 4 @ 7; an additional 16 reps staying at RPE 7
210 x 4, 4, 3, 3, 3, 3 @ 7.5, 7.5, 7, 6.5, 7, 7
SSB Squats - 8 reps @ 7; 16 additional reps staying at RPE 7
215 x 8 X 3 sets @ 7, 7, 7.5
Seated Dumbbell Overhead Press - 3 sets of 12 reps - 12 reps @ 9; 2 additional sets at -5% weight for sets of 12 - 12:00 Cap
55s x 12 x 1 set @ 8.5; 50s x 12 x 2 sets @ 8, 9
11:00
Flat Bench Dumbbell Fly - 3 sets of 12-20 reps @ 8-9 - 10:00 Cap
50s x 15, 12, 15 @ 8, 8, 8.5
9:30
Week 5, GPP session 1
LISS - 30:00 for 2.02 miles uphill walk
1 Arm Dumbbell Rows - 4 sets of 12-20 reps @ 8-9
120s x 15, 14, 12, 12, @ 8.5, 8.5, 9, 9
Hanging Leg Raise - AMRAP - 8:00
200 reps
1 Arm French Press super set with Dumbbell Hammer Curls - 4 sets x 12-15 reps @ 8-9
Triceps - 60 x 14 x 4 sets
Biceps - 55s x 15 x 3 sets @ 8, 8.5, 8.5, 55s x 12 x 1 set @ 9
Week 5, Day 3
Deadlifts - 4 @7; an additional 10 reps using the same weight remaining at 7
356 x 4 x 2 sets @ 7; 356 x 3 x 2 sets @ 7, 7.5
Slingshot Bench Press - 5 reps @ 7; an additional 15 reps using same weight staying at 7
240 x 5 x 4 sets @ 6.5, 6.5, 7, 7
Bulgarian Split Squats - 12 @ 7; an additional 30 reps staying at 7 - 12:00 Cap
30 x 12, 10, 10, 10 @ 7
11:00
Single-leg Hamstring Curl - 3 sets of 12-20 reps @ 8-9 - 10:00 Cap
80 x 12, 15, 15; @ 7.5, 7.5, 8
7:45
Week 5, Day 4
Standing Overhead Press - 5 reps @ 7, an additional 15 reps with same weight staying at 7
157 x 5 x 4 sets @ 7, 7, 7, 7.5
Pendlay Row - 10 reps @ 7; an additional 30 reps @ 7 using same weight - 15:00 Cap
210 x 10 x 4 sets @ 7, 7, 7, 7.5
13:50
Dumbbell Bench Press - 12 reps @ 7; an additional 30 reps @ 7 staying at 7 - 15:00 Cap
74.5s x 12, 10, 10, 10, @ 7, 7.5, 7, 7.5
14:30
Dumbbell Shrug - 12-20 reps @ 8-9 - 10:00 Cap
120 x 20, 18, 18 @ 8, 8.5, 9
9:00
Week 5, GPP 2
LISS - 30:00 uphill walk - 2.12 miles
Lat Pulldowns - 4 sets of 12-20 reps @ 8-9
280 x 20, 16, 16, 14 @ 8, 8, 9, 9
Ab Wheel 10:00 AMRAP
155 reps
One-Arm Triceps pushdown - super set with EZ Curl Bar Curls - 4 sets of 12-15 reps @ 8-9
triceps - 145 x 12, 14, 14, 15 @ 8.5, 8.5, 8.5, 9
Biceps - 100 x 15, 14, 14, 12 @ 8, 8.5, 8.5, 8
Week 6, Day 1
Finally! I repeated weeks 1-5 to peak for a meet on September 3. New movements!
Low Bar Squat - 1 rep @ 7. 3 reps @ 7, 5 additional reps with the same weight staying at 7.
315.5 x 1 @ 6.5, 305.5 x 3, 3, 2 @ 7
Close Grip Bench Press - New Movement - 5 @ 6; 5 @ 7; 5 @ 8
165 x 5 @ 6; 185 x 5 @ 7; 205 x 5 @ 8
Deadlift - 2 count paused - New Movement - 6 @ 6; 6 @ 7; 6 @ 8
185.5 x 6 @ 6, 205.5 x 6 @ 6.5, 235.5 x 6 @ 7
Leg Extension with Bands - 4 sets of 12-20 reps @ 8-9
135 + 2 Average Bands x 20, 15, 15, 15 @ 7, 8, 8, 8
Week 6, Day 2
Paused Bench Press - 1 rep @ 7; 3 reps @ 7; an additional 6 reps with same weight staying at 7
225 x 1 rep @ 6; 212.5 x 3 x 3 sets @ 7, 7, 7.5
2 Count Paused Squat - 6 @ 6, 6 @ 7, 6 @ 8
185 x 6 @6, 205 x 6 @ 7, 225 x 6 @ 7
JM Press - never did these before - hurt my elbows bad! not sure if I will replace? - 10 @ 6, 10 @ 7, 10 @ 8
45 x 10 @ 6, 65 x 10 @ 7, 85 x 10 @ 7.5
Dumbbell Lateral raise - 12-20 reps for 4 sets @ 8-9
15s x 20 @ 6, 20s x 15 @ 7, 20s x 20 @ 7.5, 25s x 20 @ 8
Week 6, GPP 1
LISS Cardio 30:00 - 2.01 Miles uphill walk
Lat Pulldowns - 5 sets of 12-20 reps @ 8-9
280 x 20, 16, 14, 14, 14 @ 8, 8.5, 8.5, 8.5, 9
AMRAP - 10:00 - Hanging Leg Raise
230 reps
Triceps Press downs super set with Dumbbell Hammer Curls - 5 sets of 12-15 reps @ 8-9
Triceps - 200 x 14, 15, 14, 14, 15 @ 8.5
Biceps - 55s x 15 x 5 sets @ 8, 8, 8, 8.5, 8.5