Thursday 01/13/2022
GPP Endurance Week 2, Day 4
HIIT C2 Rower:
3 minute slow warmup,
20-sec sprint, 100-sec rest x 10. Avg time / 500 meters = 1:35.3
3 minute slow cooldown.
Friday 01/14/2022
GPP Endurance Week 2, Day 5
Bench Press: 185 x 5 @ 6; 225 x 1 @ 7; 250 x 1 @ 8; 215 x 5 @ 8 x 3 (last set was closer to RPE 9)
2-Count Paused Squat: 150 x 8 @ 6; 160 x 8 @ 7; 180 x 8 @ 8 x 3
Pull Ups 8 minutes AMRAP - 19 Reps Total
Saturday 01/15/2022
GPP Endurance Week 2, Day 6
Interval Running - 4 min run @ RPE 8 followed by 2 min walk x 3 sets.
Total time = 18 mins
Total distance = 2.56 km
Monday 01/17/2022
GPP Endurance Week 3, Day 1
Squat: 285 x 1 @ 8; 255 x 5 @ 8 x 3;
Overhead Press: 155 x 1 @ 8; 140 x 5 @ 8 x 3;
Chin Ups 7 minutes AMRAP - 19 Reps Total, max 4
Tuesday 01/18/2022
GPP Endurance Week 3, Day 2
LISS Cardio: 35 minutes run @ RPE 6 - 4.78 km (slightly better than last week)
Wednesday 01/19/2022
GPP Endurance Week 3, Day 3
Dead Lift: 370 x 1 @ 7; 385 x 1 @ 8.5; 330 x 5 @ 8; 330 x 5 @ 9; 300 x 5 @ 7 (The extra single - and the warm up to it seemed to add some extra fatigue that showed up in the 2nd to last set).
2-Ct. Paused Bench Press: 165 x 8 @ 7; 185 x 8 @ 8; 185 x 8 @ 9; 175 x 8 @ 8.5 (More fatigue…)
Lat Pulldowns 7 minutes AMRAP: 85 x 15; 115 x 12: 115 x 9; 115 x 8; 115 x 9; 115 x 4; 115 x 5. 62 total reps - shoulda started at 115. (No barbell available - substituted in lieu of Pendlay Rows).
Thursday 01/20/2022
GPP Endurance Week 3, Day 4
HIIT C2 Rower:
3 minute slow warmup,
30-sec sprint, 90-sec rest x 10. Avg time / 500 meters = 1:39.3 (Last week I set up the wrong sprint time - should have also been 30 sec - not 20, my average time went down a little for that reason…I think).
3 minute slow cooldown.
Friday 01/21/2022
GPP Endurance Week 3, Day 5
Bench Press: 225 x 1 @ 7; 260 x 1 @ 8; 215 x 5 @ 8 x 3 (My app said it was a PR - and looking back, it looks like it is. I had forgotten where I stopped before a bad car accident in 2019)
2-Count Paused Squat: 165 x 8 @ 6; 175 x 8 @ 7; 185 x 8 @ 8
Pull-Ups 7 minutes AMRAP: 17 total reps.
Saturday 01/22/2022
GPP Endurance Week 3, Day 6
Interval Running - 4 min run @ RPE 8 followed by 2 min walk x 3 sets.
Total time = 18 mins
Total distance = 2.48 km
Monday 01/24/2022
GPP Endurance Week 4, Day 1
Squat: 295 x 1 @ 8; 260 x 4 @ 8 x 4;
Overhead Press: 160 x 1 @ 8; 145 x 4 @ 8 x 4;
Chin Ups 7 minutes AMRAP - 23 Reps Total, max 4
Tuesday 01/25/2022
GPP Endurance Week 4, Day 2
LISS Cardio: 30 minute run/RPE 7 - 4.71 km (almost the same ground covered as last week, but 5 fewer minutes)
Wednesday 01/26/2022
GPP Endurance Week 4, Day 3
Dead Lift: 325 x 2 @ 6; 375 x 1 @ 7.5; 390 x 1 @ 8.5 (maybe 9); 340 x 4 @ 8.5 (avg, last set was a 9)
2-Count Paused Bench: 165 x 8 @ 7; 175 x 8 @ 7.5; 185 x 8 @ 9; 175 x 8 @ 8.5; 155 x 6 @ 9 (I think I was pretty tapped out by the dead lift intensity and maybe sleep - fatigue really got the best of me as the sets went along, I may need to dial back next week and read my RPE better).
Pendlay Rows: 135 x 6 x 6 (See fatigue comment above)
390 is the highest I’ve dead lifted in almost 3 years (pre-accident). Approaching my 405 PR, but it appears that may still be some time away. I think I overshot a little - and dead lift in general really takes a lot out of me.
Thursday 01/27/2022
GPP Endurance Week 4, Day 4
HIIT C2 Rower:
3 minute slow warmup,
30-sec sprint, 90-sec rest x 10. Avg time / 500 meters = 1:38.9 (slightly better than last week)
3 minute slow cooldown.
Friday 01/28/2022
GPP Endurance Week 4, Day 5
Bench Press: 225 x 2 @ 7; 265 x 0 @ 10 (Fail), after letting the weight fall off one side and then the other, set my pride aside and dropped 10% to hit RPE properly.
240 x 1 @ 8; 225 x 4 @ 8 x 4. So my numbers were better on the 4-rep. Not sure what happened on the failed single, but probably didn’t set or prepare properly.
2-Count Paused Squat: 165 x 8 @ 6, 175 x 8 @ 7; 190 x 8 @ 8 x 3 (Missed the programming step down to what were supposed to be 6-rep working sets).
Pull-ups: AMRAP 7 minutes: 21 reps total, 3 max.
Saturday 01/29/2022
GPP Endurance Week 4, Day 6
Interval runs, 4 mins run / 2 mins walk x 4
Total time: 24 minutes, Distance 3.51 km.
Monday 01/31/2022
GPP Endurance Week 5, Day 1
Squat: 265 x 1 @ 7; 305 x 1 @ 8; 265 x 4 @ 8 x 4
Overhead Press: 165 x 1 @ 9; 150 x 4 @ 8 x 4 (last set was probably closer to 8.5 or 9)
Chin Ups: 6 minutes AMRAP - 23 total - 5 max
Tuesday 02/01/2022
GPP Endurance Week 5, Day 2
LISS Cardio: 30 minute run/RPE 7. Tried to do this with a migraine (I get migraines from time to time from an auto accident, but I’ve never tried to train through one). I lasted about 12 minutes before I had to stop and live to train another day. 12 minutes - 1.93 km
Wednesday 02/02/2022
GPP Endurance Week 5, Day 3
Dead Lift: 385 x 1 @ 7; 405 x 1 @ 9 (Tied PR); 325 x 4 @ 8 x 4 (working weight a little lighter since I overshot RPE on the single)
2-Count Paused Bench: 165 x 6 @ 7; 185 x 6 @ 8 x 3
Pendlay Row: 6 minutes AMRAP: 42 total 135 x 6 x 7
Thursday 02/03/2022
GPP Endurance Week 5, Day 4
HIIT C2 Rower:
3 minute slow warmup,
25-sec sprint, 95-sec rest x 10. Avg time / 500 meters = 1:34.3
3 minute slow cooldown.
Friday 02/04/2022
GPP Endurance Week 5, Day 5
Bench Press: 250 x 1 @ 8; 230 x 4 @ 8 x 4;
2-Count Paused Squat: 185 x 6 @ 6; 195 x 6 @ 7; 205 x 6 @ 8 x 3
Pull-Up 6 Minutes AMRAP: 21 total, 4 max. I’m still too heavy and pullups and chinups are hard. Gonna keep at it.