5’ 10"
186lbs (down from 225 since Sept 2017)
42 Years Old
Never maxed, but LP numbers are:
Bench: 5 Reps @ 205
Squat: 5 Reps @ 295lbs (have since deloaded to work on form as I was getting knee pain)
Press: 5 Reps @ 115
Deadlift: Not sure. Struggled with lower back injuries.
Been lingering on SSLP-type program for too long. Moving to GPP 7 Week Hypertrophy Program. Logging my workouts here.
Sun 6/3/18 - Week 1, Day 1
Squat:
Warmups (45lbs, 95lbs, 115lbs, 135lbs)
6@6 185lbs. Felt like 7.
6@7 185lbs
6@8 195lbs
6@8 205lbs
Working weight back up after knee injury
Arches of feet aching slightly
Leaning forward on some reps
1ct Pause Bench
Warmups (45, 95, 115, 135)
6@6 185lbs. Felt like 7-8.
6@7 185lbs Felt like 8.5-9.
6@8 185lbs Missed last rep! (only 5 reps). May not have rested enough.
6@8 180lbs This weight worked better.
Surprised how much doing an extra rep, and pausing at bottom impacted my weights! Can do much heavier on 5s.
Pendlay Row
14@RPE8 65lbs Had never done these, and chose a weight that was too low.
5@RPE8 65lbs
5@RPE8 65lbs
5@RPE8 65lbs
5@RPE8 65lbs
5@RPE8 65lbs
5@RPE8 65lbs
Never failed because weight was too light. But good to learn the movement.
Had to put weight up on 45lb plates to get back straight.
Barbell Curls
18 reps, 30lbs Too light
14 reps, 40lbs Still too light?
14 reps, 45lb bar bell. Had to take breaks. Too heavy?
Tricep Press Downs (with ropes)
19 reps, 22.5lbs Too light
12 reps, 32.5lbs. Good weight
12 reps, 32.5lbs.
Felt really good to do some extra volume compared to what I have been doing. Good first workout on the program!
Mon 6/4/18 - Week 1, GPP 1
30 mins Brisk Walking (LISS)
Pull-ups (AMRAP 6 mins)
Planks (AMRAP 6 mins)
Can only do 4 overhand pull-ups at a time (or 8 pull-ups). So burned out quickly here.
Planks made shoulder ache a bit. Also tried some Vs.
Tues 6/5/18 - Week 1, Day 2
Press
Warmups (Bar, bar, 65lbs, 75lbs)
6@6 105lbs felt like 7.5
6@7 105lbs felt like 8
Definitely feeling slightly sore in a way that I was not on SSLP. Feels good!
6@8 105lbs good
6@8 = 105lbs felt like 9
Romanian Deadlifts
Warmups (Bar, 55, 65)
8@6 85lbs
8@7 95 too light felt like 7
8@8 115lbs maybe 7.5, but felt clost to maximal on my lower back (good strain).
8@8
8@8
DB Flat Bench Press
Myoreps
14-16 @ RPE 8 50lbs, Could only do 14. maybe back off to 45lbs next time.
5 reps
5 deep breaths
Repeat until failure
2 reps till I failed
Bicep Curls (dumbell)
12 reps, 20lbs
12 reps, 20lbs
12 reps, 20lbs good weight
I supersetted these with press-downs for time constraint
Tricep Press Downs
12 reps, 32.5lbs
12 reps, 32.5lbs
12 reps, 32.5lbs
good weight
Wed 6/6/18 - Week 1, GPP 2
Pull-ups (AMRAP 6 mins)
Planks (AMRAP 6 mins)
Row Machine (HITT) ran out of time and only did 1/2
Thurs 6/7/18 - Week 1, Day 3
Deadlift
Warmup (65, 65, 75)
6 @ 6
6 @ 7
6 @ 8
6 @ 8
on plates as block
Lost my notes on the weights
Close Grip Incline Bench
Warmup (bar, 65, ?)
8 @ 6
8 @ 7
8 @ 8
8 @ 8
8 @ 8
Lost my notes on the weights
2ct Paused Leg Press
14-16 @ RPE 8, 3-5
Bicep Curls (barbell)
14 reps, 40lbs
14 reps, 40lbs
14 reps, 40lb
Tricep Press Downs
12 reps, 32.5lbs
12 reps, 32.5lbs
12 reps, 32.5lbs
Sun 6/10/18 - Week 2, Day 1
Squat:
Warmups (45lbs, 95lbs, 115lbs, 135lbs)
6@6 185lbs
6@7 185lbs
6@8 195lbs
6@8 205lbs
1ct Pause Bench
Warmups (45, 95, 115, 135)
6@6 175lbs felt 7.5
6@7 175lbs
6@8 180lbs felt 8.5
6@8 180lbs felt
Pendlay Row
14@RPE8 95lbs
5@RPE8 95lbs
…
Even with weight up on 45lb plates to get back straight, struggled to get back arched
Dumbbell YCurls
14 reps, 20lbs
14 reps, 20lbs
12 reps, 20lbs required breaks
Tricep Press Downs (with ropes)
14 reps, 32.5lbs Too light
14 reps, 37.5lbs
12 reps, 37.5lbs
Mon 6/11/18 - Extra Cardio
30 mins brisk walk
Tues 6/12/18 - Week 2, Day 2
Press
Warmups (Bar, bar, 65lbs, 75lbs)
6@6 95lbs
6@7 100lbs
6@8 105lbs x
6@8 = 105lbs x
6@8 = 105lbs
Romanian Deadlifts
Warmups (Bar, 55, 65)
8@6 85lbs
8@7 105lbs
8@8 115lbs x
8@8 x
8@8
DB Flat Bench Press
Myoreps
14-16 @ RPE 8 45lbs
5 reps
5 deep breaths
Repeat until failure
4 reps till I failed
Bicep Curls (barbell)
12 reps, 40lbs
12 reps, 40lbs
12 reps, 40lbs
Tricep Press Downs
12 reps, 37.5lbs
12 reps, 37.5lbs
12 reps, 37.5lbs
Wed 6/13/18 - Week 2, GPP1
30 mins brisk walk
Pullups AMRAP
Thurs 6/14/18 - Week 2, Day 3
Deadlift
Warmup (65, 85, 95)
6 @ 6 115lbs
6 @ 7 125lbs
6 @ 8 145
6 @ 8
6 @ 8
on 2 plates as block
Good weight
Close Grip Incline Bench
Warmup (bar, 65, 85)
8 @ 6 75lbs
8 @ 7 85lbs
8 @ 8 105lbs maybe too light?
8 @ 8 110 too heavy
8 @ 8 105lbp
Rails at 14
Hooks at 7
2ct Paused Leg Press
14-16 @ RPE 8, 3-5. 210 too light
Bicep Curls (dumbell)
14 reps, 20lbs
14 reps, 20lbs
14 reps, 20lb
Tricep Press Downs
12 reps, 37.5lbs
12 reps, 37.5lbs needed break
12 reps, 37.5lbs needed break
Mon 6/18/18 - Week 3, Day 1
Squat:
Warmups (45lbs, 95lbs, 115lbs, 135lbs)
6@6 185lbs
6@7 185lbs x
6@8 195lbs x
6@8 215lbs x
6@8 215lbs x
1ct Pause Bench
Warmups (45, 95, 135)
6@6 170lbs x felt like 7
6@7 170lbs x
6@8 180lbs x
6@8 180lbs x
6@8 180lbs probably more like 9
Pendlay Row
14@RPE8 95lbs
5@RPE8 95lbs
…
Could probably go up in weight
Barbell Curls
12 reps, 40lbs
12 reps, 40lbs
12 reps, 40lbs
12 reps, 40lbs
Mostly did 12 reps and needed breaks.
Tricep Press Downs (with ropes)
12 reps, 37.5lbs
12 reps, 37.5lbs
12 reps, 37.5lbs
12 reps, 37.5lbs
Mostly did 12 reps
Needed breaks on last two sets
6/19/18 GPP
30 min brisk walk
Planks
(couldn’t do pull ups - forearm was strained)
6/20/18 Week 3 - Day 2
Press
Warmups (Bar, 65lbs, 75lbs)
6@6 95lbs x
6@7 100lbs x
6@8 105lbs x
6@8 110lbs x
6@8 110lbs x
RDLs
Warmups (Bar, 55, 65)
8@6 85lbs x
8@7 105lbs x
8@8 115lbs x
8@8 115lbs x
8@8 115lbs x
DB Bench
14-16 @ RPE 8 45lbs
5 reps
5 deep breaths
Repeat until failure
4 sets or so (lost count)
Bicep Curls (barbell)
12 reps, 20lbsx
12 reps, 20lbsx
12 reps, 20lbs
12 reps, 20lbsx
Tricep Press Downs
12 reps, 37.5lbsx
12 reps, 37.5lbsx
12 reps, 37.5lbs
12 reps, 37.5lbsx
6/22/18 Week 3 - Week 3, Day 3
Deadlift
Warmup (65, 85, 95)
6 @ 6 115lbs
6 @ 7 135lbs
6 @ 8 150
6 @ 8
6 @ 8
on 2 plates as block
Incline Bench
Warmup (bar, 65, 85)
8 @ 6 85lbs
8 @ 7 ?lbs
8 @ 8 ?lbs
8 @ 8
8 @ 8
Rails at 14
Hooks at 7
2ct Paused Leg Press
14-16 @ RPE 8, 3-5. 250lbs
Bicep Curls (barbell)
14 reps, 40lbs
14 reps, 40lbs
14 reps, 40lb
14 reps, 40lb
Tricep Press Downs
12 reps, 37.5lbs
12 reps, 37.5lbs
12 reps, 37.5lbs
12 reps, 37.5lbs
Week 4, Day 1
Squat
Warmups (95lbs, 135lbs)
6 @ 6 185lbs x
6 @ 7 200lbs x
6 @ 8 215lbs X
6 @ 8 215lbs x
Bench 1ct Pause
Warmups (45, 95, 135)
6 @ 6 175lbs x
6 @ 7 175lbs x
6 @ 8 185lbs x felt like 9
6 @ 8 185lbs missed last rep
Hooks at 10
Rails at 15
Pendlay Row
12-15 @ RPE 8, 3-5xr
100lbs
Bicep Curls (dumbell)
12 reps, 20lbs light
12 reps, 25lbsx
12 reps, 25lbs x
12 reps, 25lbs
Tricep Press Downs
12 reps, 37.5lbs too light
12 reps, 42.5lbs x
12 reps, 42.5 x
12 reps, 42.5 x too heavy
Injured back doing pendlay rows. Missed 2 workouts
Week 5, Day 1n in
Squat
Injured - can’t squat.
Leg extensionsxxx
Ham String Curlsxxx
Bench 1ct Pause
Warmups (45, 95, 135)
1 @ 8 185lbs oops, did 6
6 @ 8 185lbs x
6 @ 8 185lbs missed last rep. Also not doing full 1ct pause for all (too heavy)
6 @ 8 180lbs better weight
Pendlay Row
Injured can’t do row
Try cable pullx
Bicep Curls (dumbell)
12 reps, 25lbsx
12 reps, 25lbs too heavy missed last rep
12 reps, 20lbsx
12 reps, 20lbsx
Tricep Press Downs
12 reps, 37.5lbsx too light
12 reps, 42.5lbs good weight
12 reps, 42.5lbsx
12 reps, 42.5lbs needed breaks