Saturday 02/05/2022
GPP Endurance Week 5, Day 6
Interval runs, 5 mins run / 2 mins walk x 3
Total time: 21 minutes, Distance 3.25 km.
Monday 02/07/2022
GPP Endurance Week 6, Day 1
Squat: 295 x 1 @ 7; 315 x 1 @ 8.5; 275 x 4 @ 8 x 3
Overhead Press: 175 x 0 (fail); 165 x 1 @ 8.5; 145 x 4 @ 8 x 3
Chin-ups: 6 minutes AMRAP - 25 total, max 5
Tuesday 02/08/2022
GPP Endurance Week 6, Day 2
LISS Cardio: 25 minute run/RPE 7 - 4.01 km
Wednesday 02/09/2022
GPP Endurance Week 6, Day 3
Dead Lift: 365 x 1 @ 7; 385 x 1 @ 9; 330 x 4 @ 8 x 3
2-Count Paused Bench: 195 x 5 @ 7; 205 x 5 @ 8; 215 x 5 @ 9 x 2
Pendlay Row: 6 minutes AMRAP: 42 total 135 x 6 x 7
Thursday 02/10/2022
GPP Endurance Week 6, Day 4
HIIT C2 Rower:
3 minute slow warmup,
20-sec sprint, 100-sec rest x 9. Avg time / 500 meters = 1:31.1
3 minute slow cooldown.
Friday 02/11/2022
GPP Endurance Week 6, Day 5
Bench Press: 260 x 1 @ 7.5; 270 x 1 @ 9 (PR): 230 x 4 @ 8.5 x 3
2-Count Paused Squat: 195 x 5 @ 7; 215 x 5 @ 8; 225 x 5 @ 9
Pull-Ups: 6 minutes AMRAP: 22 total; max 4
Saturday 02/12/2022
GPP Endurance Week 6, Day 6
Interval runs, 5 mins run / 2 mins walk x 3
Total time: 21 minutes, Distance 3.25 km.
Monday 02/14/2022
GPP Endurance Week 7, Day 1
Squat: 305 x 1 @ 7; 325 x 1 @ 8.5 (tied PR); 275 x 4 @ 8 x 2
Overhead Press: 175 x 1 @ 9 (tied PR); 145 x 4 @ 8 x 2
This is the last week of the cycle - the last two weeks have been a tapering off in volume. It’s nice to get those PRs back. My original set of PRs all came in mid 2019 just before a bad auto accident. I started to lift after a 3-4 month recovery, and was making good progress before COVID set me back (I didn’t have it as far as I know but our gym closed). Got started again in July of 2021 focusing on hypertrophy and volume w/ lighter weights. It seems the hypertrophy training helped with strength as well - who knew?
Tuesday 02/15/2022
GPP Endurance Week 7, Day 2
LISS Cardio: 5K Test. Complete in 30:32. Much better than the original test 6 weeks ago.
I’m not a great runner, but progression is progression.
Wednesday 02/16/2022
GPP Endurance Week 7, Day 3
Deadlift: 395 x 1 @ 8; 345 x 4 @ 8 x 2
2-Count Bench Press: 185 x 5 @ 7; 205 x 5 @ 8; 215 x 5 @ 9
Thursday 02/17/2022
GPP Endurance Week 7, Day 4
500m Row Sprint Test: 1 min - 41.7 secs. About a 6 second improvement from initial Week 1 test.
Friday 02/18/2022
GPP Endurance Week 7, Day 5
Bench Press: 260 x 1 @ 8.5; 225 x 4 @ 8; 225 x 5 @ 8;
2-Count Paused Squat: 195 x 5 @ 7; 215 x 5 @ 8; 230 x 5 @ 8.5
Saturday 02/19/2022
GPP Endurance Week 7, Day 6
1 Mile Run test: 9 mins - 14 secs. Huge improvement from week 1, which was 10:57.
This is the end of this cycle. Due to time commitments and an out-of-town trip in 2 weeks, I’ll start the next cycle on 3/7, which will be Power Building 1. This coming week will be a de-load week for intensity, but I’ll keep some volume. The following week I’ll do the PB1 movements and then repeat them with the full week stuff the following week (3/7).
My diet wasn’t as good as I had hoped as my weight has only dropped a little bit. I did not take measurements, but I did drop a belt loop size. My e1RMs and actual 1RMs all matched or exceeded my previous highs from 2.5 years ago before a major accident and my cardio performances got markedly better.
This was also the first cycle where I did not miss a single day with one slight hiccup. One of the LISS cardio days was migraine-shortened, but since I showed up that day and gave it a go, I’m not counting it as a miss.
Monday 02/21/2022
Interim Week 1, Day 1
Squat: 165 x 6 @ 6 x 3 (Deload)
Overhead Press: 95 x 6 @ 6 x 3 (Deload)
Romanian Deadlift: 155 x 10 x 3 (Light - new (again) movement)
Tricep Pushdowns: 55 x 12 x 2 (light)
Dumb Bell curls: 25 x 12 x 2 (light)
4 Minutes AMRAP Chin Ups (reduced time): 15 total
A deload week and new program warm up - I’m doing Power Builder movements, but not starting regular program until 3/7.
Tuesday 02/22/2022
Interim Week 1, Day 2
25 Minutes LISS cardio (treadmill run/jog): 3.67 km
Wednesday 02/23/2022 (Late Entry)
Interim Week 1, Day 3
Safety Bar Squat: 135 x 6 x 3
Bench Press: 155 x 6 x 3
Pendlay Row: 95 x 10 x 3
Tricep Pushdowns: 55 x 12 x 2
Dumb Bell Curls: 25 x 12 x 2
Continued deload week with PB1 movements until program start on 3/7
Wednesday 03/02/2022 (Late Entry)
Interim Week 2, Day 1
Life has been in the way. Out of town the end of last week. Migraines rocked me this week. Postponing the start of Power Builder 1 until Monday, 3/14.
Squat: 205 x 6 x 3
Bench Press: 160 x 6 x 3
Deadlift: 245 x 6 x 3
Triceps Pushdowns: 60 x 12 x 2
Dumb Bell Curls: 30 x 12 x 2
Continued deload - just staying active in the interim.
Friday 03/11/2022 (Late Entry)
Interim Week 3, Day 1
Squat: 185 x 6 @ 6; 215 x 6 @ 6.5: 225 x 6 @ 7
Bench Press: 165 x 6 @ 6; 185 x 6 @ 6.5; 205 x 6 @ 7.5
Deadlfit: 235 x 6 @ 6; 255 x 6 @ 6.5; 285 x 6 @ 7
Just the basics - not a lot of time. Doing the compounds just to be ready to start PB1 on 3/14. Life getting back to the normal routine.
Monday 03/14/2022
Power Builder 1, Week 1, Day 1
Squat: 235 x 6 @ 7; 245 x 6 @ 8; 250 x 6 @ 8.5
Overhead Press: 125 x 6 @ 7; 130 x 6 @ 8; 135 x 6 @ 9
Romanian Deadlift: 165 x 10 @ 7; 175 x 10 @ 8; 185 x 10 @ 9
Triceps Pushdown: 65 x 12 x 2
Dumb bell curls: 30 x 12 x 2
Seated Cable Rows: 7 minutes AMRAP 90 x 14; 90 x 13; 90 x 12 x 5 (87 reps total) I may have overdone this. I feel a pretty good level of soreness in the bicep area 2 days later - which is much more than what the curls alone would have produced.
Tuesday 03/15/2022
Power Builder 1, Week 1 Day 2
25 Minutes LISS Cardio: slow run 2.2 miles
7 Minutes Planks - 20 sec engage / 40 sec rest x 7