Friday 2/15/19
GPP Endurance W4/D5
Bench - 225x1 @ 8; 185x4 @ 8 x 4 (Starting to “get” RPE a little better. 2 weeks ago the 225@8 was probably more like 9, today it was 8. The 185s were about right at 8).
2 count paused Squat - 185x8@6 x 1, 190x6@7 x 1, 195x6@8 x 4 (one set too many; didn’t read my notes closely)
Pull Ups - 22 in 7 minutes
Monday 2/18/19
GPP Endurance W5/D1
I have a back tweak…ugh. Not severe. Not the first time. More uncomfortable being still than moving. Started coming on about Saturday. May have overdone the dead lift on Wednesday, may have been nothing. In any case, I played it safe on squats, did fine on presses.
Squat (belt) - 225x5 @ 6 x 4 (I think I may have had room, but it still hurt some, just added an extra set for volume.
Overhead Press - 160x1 @ 8; 135x4 @ 8 x 4 (the single and the 4s went up from last week - nice)
Chin Ups - 35 in 7 minutes - not sure how I managed that…….
Tuesday 2/19/19
GPP Endurance W5/D2
LISS Cardio. 35 minutes, C2 Rower, RPE 7 (wheel setting = 9). ~7100m. Misread the template. Went 5 minutes longer than suggested.
The 400 single is a PR for weight on the dead lift.
Congrats on the PR!
Wednesday 2/20/19
GPP Endurance W5/D3
Dead Lift: 235 x 4 @ 6 x 4
2 Ct Paused Bench Press - 135x6 @ 6 x 1, 155x6 @ 7 x 1, 160x6 @ 8 x 3
Back is improving. Just worked on the dead lift movement and form - may end up repeating Week 5 next week. Skipped rows - because of time (and it was a little more rest for the back).
Thursday 2/21/19
GPP Endurance W5/D4 and W5/D5 - Combined
Since Day 5 are lifts, I did those first:
Bench - 230x1 @ 8; 195x4 @ 8 x 4. The 230 is a PR. The 8 is accurate - probably had a couple in the tank.
2 count paused Squat - 185x8@6 x 1, 190x6@7 x 1, 195x6@8 x 3 - Back felt pretty good. Maybe could have done a little more
Pull Ups - 23 in 7 minutes
Day 4 HIIT:
C2 Rower: 5 minutes warm-up, Sprints 25 sec sprints every 2 minutes for 20 minutes (i.e. 10 intervals), 5 minutes cool-down
Average sprint pace 1:32.8/500m
Monday 2/25/19
GPP Endurance W6/D1
Back “tweak” is gone! (Mostly) So…onward
Squat (belt) - 315 x 1 @ 8.5, 275 x 4 @ 8 x 3
Overhead Press - 165 x 1@ 8; 145x4 @ 8 x 4 (the single and the 4s went up from last week - nice)
Chin Ups - 29 in 6 minutes
A Good Day.
My original goal when I started lifting 21 months ago was (goal/actual): 1 Plate OHP (135/165), 2 Plate Bench (225/230), 3 Plate Squat (315/315), 4 Plate Dead Lift (400/405). I’m 5 pounds away. That’s no longer a goal, but a milestone. Gainzzz are still coming…
Great lifts!
Thursday 2/28/19
GPP Endurance W6/D3 and D5
A couple of hiccups in the schedule this week. Lost Wednesday, headed out of town on Thursday for my son’s scholarship interview day and came back last night (Friday). So on Thursday, I put the C-D and C-B together (Dead Lift and Bench, the main lifts for D3 and D5 accordingly)
Dead Lift: 385 x 1 @ 8; 325 x 4 @ 8 x 3
Bench Press: 235 x 1 @ 8; 200 x 4 @ 8 x 3
Barbell Rows: 145 x 44 in 6 mins. (Probably need to pull more here)
A Good Day. Very happy with my pressing numbers going up lately.
Oh yeah, forgot: I did a HIIT session too. 20s/140s C2 rower, 10 intervals…better times but forgot the specifics.
Monday 3/4/19
GPP Endurance W7/D1
Late entry. Last week of this template, low stress. However I have not been able to do all the cardio in the program due to schedule - that’s likely to be a continual issue.
Squat (belt) - 295 x 1 @ 8; 265 x 4 @ 8 x 2 Didn’t quite have what I had last week - probably sleep shortage…
Overhead Press - 170 x 1@ 8; 145x4 @ 8 x 2 (the single keeps going up - it’s a PR, but at RPE 8 not what my max is - whatever that would be)
Still very happy with the OH Press. 135 was my ‘wall’ for so long. Things are definitely improving on all of my presses.
Overhead Press - 170 x 1@ 8
That’s amazing progress over the last few months!
Wednesday 3/6/19
GPP Endurance W7/D3
Late entry. Last week of this template, low stress. However I have not been able to do all the cardio in the program due to schedule - that’s likely to be a continual issue.
Dead Lift: 365x1 @ 8; 325x4 @8 x 2
2 Ct Paused Bench: 135x6 @ 6, 145x6 @ 7, 165x6 @ 8 x 2
A little light on dead lifts, because I’ve been a lot light on sleep. Makes a huge difference.
Car issues with my son’s ride on Friday - had to skip. Gonna go ahead and call the GPP Endurance (in)complete. Overall success - but not able to train every session. On to the Bridge starting today (3/11).
Monday 3/11/19
Bridge W1/D1
Squat w/ Belt: 245 x 5 @ 6, 255 x 5 @ 7, 265 x 5 @ 8
Close Grip Bench Press: 165 x 4 @ 7, 175 x 4 @ 8, 185 x 4 @ 9
Rack Pull: 245 x 7 @ 6; 265 x 7 @ 7; 275 x 7 @ 8
Tuesday 3/11/19
Bridge W1/D2
Technically a rest day, but I was bored at my daughter’s lacrosse practice…so I ran 2.5 miles. Low intensity so not really a ‘run’, just not a walk. Low level, just a small calorie burn.
Wednesday 3/13/19
Bridge W1/D3
2 Ct. Paused Squats: 185 x 4 @ 7, 195 x 5 @ 8, 215 x 5 @ 9
Press w/ Belt: 125 x 4 @ 6, 135 x 5 @ 7, 140 x 5 @ 8
Barbell Rows: 135 x 8 @ 6; 155 x 8 @ 7; 165 x 8 @ 8 x 2
Thursday 3/14/19 (Late Entry)
Bridge W1/D4
GPP Stuff:
Chin ups: 30 in 7 minutes
Ab Wheel: 29 in 7 minutes (all kneeling) - I’ve never done these. Glad I was cautious. They hurt for the next few days…
C2 Rower: 25 minutes steady state - about 4600 meters.
Friday 3/15/19 (Late Entry)
Bridge W1/D5
Deadlift w/ Belt: 275x5 @ 6, 305x5 @ 7, 325 x 5 @ 8
1 Count Paused Bench: 135x5 @ 6; 165x5 @ 7; 175x5 @ 8
3-0-3 Tempo Squat: 135x8 @ 6; 145x8 @ 7; 155x8 @ 8
First time doing 3-0-3 tempo. Really glad I didn’t overdo it.
Ab Wheel:…Glad I was cautious. They hurt for the next few days…
I feel you!
Monday 3/18/19
Bridge W2/D1
Squat w/ Belt: 245 x 5 @ 6, 255 x 5 @ 7, 260 x 5 @ 8 x 3
Close Grip Bench Press: 155 x 4 @ 7, 175 x 4 @ 8, 190 x 4 @ 9 x 2
Rack Pull: 245 x 7 @ 6; 265 x 7 @ 7; 275 x 7 @ 8 x 2
Wednesday 3/20/19
Bridge W2/D3
2 Ct. Paused Squats: 185 x 4 @ 7, 195 x 5 @ 8, 205 x 5 @ 8, 225 x 5 @ 9
Press w/ Belt: 125 x 4 @ 6, 135 x 5 @ 7, 140 x 5 @ 8 x 2 (failed last rep), 135 x 5 @ 8 x 2
Barbell Rows: 135 x 8 @ 6; 155 x 8 @ 7; 165 x 8 @ 8 x 3