Friday 9/20/19
Beginner Template W1/D3
Dead Lift: 225x4@6; 235x4@7; 245x4@8
Bench Press: 135x8@6; 145x8@7.5; 150x8@8.5 (again, probably aggressive for volume)
Squat w/ Belt: 135x10@6; 145x10@7; 155x10@8
Very sorry to hear about your accident. Good to see that you’re back at it!
Monday 9/23/19
Beginner Template W2/D1
Squat w/ Belt: 185x4@6; 195x4@7; 205x4@8x2
Bench Press: 125x10@6; 130x10@7; 135x10@8x2
Deadlfit: 185x8@6; 195x8@7; 205x8@8x2
Thanks Codger. It’s coming along. I’m patient at this point. As I mentioned, most of the RPE is due to in-set fatigue - I feel like the strength is there to do more reps, but endurance is coming along slowly. But it’s coming along.
But it’s coming along.
Really glad to hear it. My workouts now are very similar to yours–I traveled a lot for work this summer so I’m on week 1 of the beginner template now.
Wednesday 9/25/19
Beginner Template W2/D2
Squat w/ belt: 145x7@6; 155x7@7; 165x7@8x2
Overhead Press: 95x4@6; 115x4@7; 120x4@8x2
Barbell Rows: 95x10@6; 105x10@7; 115x10@8x2
Did not change weight from last week - just added a set for each movement. Still being a more cautious with the lumbar area.
Thursday 9/26/19
GPP
C2 Rower: 25 min / 5080 meters
Planks: 30sec x 4 over 4 mins.
I limited the planks. I have not done any ab work in 3 months and since this puts some strain on the lumber areas I’m also taking this cautiously slow. I’ll work my way back up to the 7 minute model that’s used in many of the templates over the next few weeks.
Friday 9/27/19
Beginner Template W2/D3
Dead Lift: 225x4@6; 235x4@7; 245x4@8x2
Bench Press: 135x8@6; 145x8@7.5; 155x8@8
Squat w/ Belt: 135x10@6; 155x10@7; 165x10@8x2
Today felt real good. I probably have quite a bit of room on the deadlifts, but with 2 herniated lumbar discs, I’m going to stay stubbornly cautious for awhile.
For week 2, my general intent was to keep the weights the same and just add the 4th set. I actually went up a bit on a couple. So my RPE is probably a bit scattered.
Monday 9/30/19
Beginner Template W3/D1
Squat w/ Belt: 190x4@6; 205x4@7; 225x4@8x2
Bench Press: 125x10@6; 130x10@7; 140x10@8x2
Deadlfit: 185x8@6; 195x8@7x2; 205x8@8
Tuesday 10/01/19
GPP
Daughter’s lacrosse practice
2.25 mile run/walk (run for about 1.6 of that, walk the rest). ~ 24 minutes. Still nursing disc herniations in the lumbar. Let those discs dictate when to ease up.
Wednesday 10/02/19
Beginner Template W3/D2
Squat w/ belt: 150x7@6; 160x7@7; 170x7@8x2
Overhead Press: 100x4@6; 110x4@7; 125x4@8x2
Barbell Rows: 95x10@6; 105x10@7; 120x10@8x2
Catching up.
Missed my 10/11 normal training. Life.
Monday 10/07/19
Beginner Template W4/D1
Squat w/ belt: 195x4@6; 215x4@7; 235x4@8x2
Bench Press: 125x10@6; 135x10@7; 145x10@8x2
Deadlift: 185x8@6; 195x8@7; 205x8@8x2
Tuesday 10/08/19
GPP
Daughter’s Lacrosse Practice. Walk - 4 miles, 63 minutes. Was planning to jog a bit, but my back is fighting me a bit.
Wednesday 10/09/19
Beginner Template W4/D2
Squat w/ belt: 155x7@6; 165x7@7; 175x7@8x2
Overhead Press: 105x4@6; 115x4@7; 130x4@8.5x2
Barbell Rows: 100x10@6; 115x10@7; 125x10@8x2 (reverse grip on 5 reps out of each 10)
More Catching Up
Friday 10/11/19
Beginner Template W4/D3
Squat w/ belt: 140x10@6; 150x10@7; 160x10@7 x 2
Bench Press: 140x8@6, 150x8@6; 160x8@8 x 2
Dead Lift: 235x4@6; 255x4@7x2; 275x4@8
Monday 10/14/19
Beginner Template W5/D1
Squat w/ belt: 205@6; 225x4@7;240x4@8x2
Bench Press: 135x10@6; 145x10@7; 155x10@8x2
Deadlift: 195x8@6; 205x8@7; 215x8@8x2
Wednesday 10/16/19
Beginner Template W5/D2
Squat w/ belt: 155x7@6; 170x7@7; 185x7@8x2
Overhead Press: 110x4@6; 120x4@7; 135x4@8.5x2
Barbell Rows: 105x10@6; 115x10@7; 125x10@8x2 (reverse grip on 5 reps out of each 10)
Friday 10/18/19
Beginner Template W5/D3
Squat w/ best: 145x10@6; 155x10@7; 165x10@7 x 2
Bench Press: 145x8@6, 155x8@6; 165x8@8 x 2
Dead Lift: 240x4@6; 260x4@7x2; 280x4@8
Monday 10/21/19
Beginner Template W6/D1
Squat w/ belt: 215x4@6; 230x4@7;245x4@8x2
Bench Press: 140x10@6; 150x10@7; 160x10@8x2
Deadlift: 195x8@6; 215x8@7; 225x8@8x2
Late Entry for 10/23
Wednesday 10/23/19
Beginner Template W6/D2
Squat w/ belt: 160x7@6; 175x7@7; 190x7@8x2
Overhead Press: 115x4@6; 125x4@7; 135x4@8; 140x4@9 (probably should have stayed at 135)
Barbell Rows: 110x10@6; 120x10@7; 130x10@8x2 (reverse grip on 5 reps out of each 10)
Late Entry for 10/25 and 10/28:
Friday 10/25/19
Beginner Template W6/D3
Squat w/ best: 145x10@6; 155x10@7; 170x10@7 x 2
Bench Press: 145x8@6, 160x8@6; 170x8@8 x 2
Dead Lift: 245x4@6; 265x4@7x2; 285x4@8
Monday 10/28/19
Beginner Template W7/D1
Squat w/ belt: 225x4@6; 245x4@7;255x4@8x2
Bench Press: 145x10@6; 155x10@7; 165x10@8x2
Deadlift: 205x8@6; 215x8@7; 235x8@8x2
Gotta stop with these late entries…
Thursday 10/31/19
No Template - Just a diversion to a Hybrid for the day
Was not able to train on Wednesday and unlikely to on Friday, so I chose to do some high intensity only stuff before returning the to template for Monday.
Squat w/ Belt: 225x5@6; 245x5@7; 255x5@8;
Bench Press: 185x5@6; 195x5@7; 205x5@8;
Dead Lift: 275x5 @ 7 x 3
Monday 11/4/19
Beginner Template W8/D1
Squat w/ belt: 230x4@6; 250x4@7;260x4@8x2
Bench Press: 150x10@6; 160x10@7; 170x10@8x2
Deadlift: 205x8@6; 215x8@7; 235x8@8x2
More Late Entries…
Wednesday 11/6/19
Beginner Template W8/D2
Squat w/ belt: 165x7@6; 180x7@7; 195x7@8x2
Overhead Press: 120x4@6; 130x4@7; 145x4@10; 135x4@8 (need to back off a bit next time - probably)
Barbell Rows: 115x10@6; 125x10@7; 135x10@8x2
Chin-ups: 4/4/3 - gotta work these back in a little at a time.
Friday 11/8/19
Beginner Template W8/D3
Squat w/ belt: 145x10@6; 160x10@7; 175x10@8 x 2
Bench Press: 155x8@6; 165x8@7; 175x10@8 x 2
Deadlift: 245x4@6; 265x4@7; 295x4@8 x 2 (my RPE on deadlift right now is based on lumbar back pain tolerance. I’m probably not being as rational as I should be, but with two disc herniations back there, I’m being ultra careful).
Monday 11/11/19
GPP Endurance Template (old version) W1/D1
Squat w/ Belt: 245x5@7; 255x5@8 x 3
Overhead Press: 95x5@6; 125x5@8x3
Chin-ups: AMRAP in 8 minutes: 16 (actually only 5 minutes due to time constraints)
Rowing: C-2 2500 meters, 12:36 (mm:ss)
With my accident recovery ongoing, and with some issues still with my lumbar disc herniations, I am taking my gains as slow as possible. And I’m having trouble trying to lose a few pounds. Beginner template got me to 75% (DL) and 90% or so (others) of where I was before I was hurt. Before pushing further, I’m going to work on work capacity, cutting some fat and then running (actually jogging) a 5K in February with my better half. After that, back to hypertrophy or power.
Wednesday 11/13/19
GPP Endurance Template (old version) W1/D3
Deadlift: 275x5@7; 305x5@8 x 3;
2-Count Paused Bench: 155x6@7; 160x6@8 x 2;
Barbell Row: 138.5x5 x 9 (AMRAP in 8 mins)