Thursday 11/14/19
GPP Endurance Template (old version) W1/D4
C-2 Rower: 4 mins 8RPE, 2 mins rest x 3
Friday 11/15/19
GPP Endurance Template (old version) W1/D5
2-Count Paused Squat: 185x6@7; 205x6@8 x 3
Bench Press: 185x5@7; 205x5@8; 205x5@9; 200x5@8 (needed to drop a little bit on the last set - maybe not, but 200 for each of the last 3 might have been more appropriate).
Pull-ups: AMRAP in 8 mins. 19 total.
Monday 11/18/19
GPP Endurance Template (old version) W2/D1
Squat w/ Belt: 245x5@7; 260x5@8 x 3
Overhead Press: 120x5@7; 130x5@8x3
Chin-ups: AMRAP in 8 minutes: 24
Rowing: C-2 25 minutes RPE 6 - don’t remember the distance
Wednesday 11/20/19
GPP Endurance Template (old version) W2/D3
Deadlift: 300x5@7; 315x5@8 x 3;
2-Count Paused Bench: 155x6@7; 170x6@8 x 2;
Barbell Row: 138.5x5 x 9 (AMRAP in 8 mins)
Friday 11/22/19
GPP Endurance Template (old version) W2/D5
2-Count Paused Squat: 185x6@7; 210x6@8 x 3
Bench Press: 190x5@7.5; 215x5@9x2; 215x4@10 - failed last rep. Definitely underestimated RPE today.
Pull-ups: 21 in 8 minutes (AMRAP)
Catch-up entries coming soon. Had another lumbar setback (I have 2 disc herniations there from my June 2019 accident). That locked me up pretty good from early to mid-December. I had a few training sessions around that event between 11/22 and the end of the year, then restarted the GPP Endurance Template on January 6 this year. So I’ve got about 18 or sessions to enter.
Nice to see you back. Sorry to hear about your back problems.
Sorry up front for the long post. Here’s the gap. Back to regular entries starting next week.
Friday 11/22/19
GPP Endurance Template (old version) W2/D5
2-Count Paused Squat: 185x6@7; 210x6@8 x 3
Bench Press: 190x5@7.5; 215x5@9x2; 215x4@10 - failed last rep. Definitely underestimated RPE today.
Pull-ups: 21 in 8 minutes (AMRAP)
Monday 11/25/19
GPP Endurance Template (old version) W3/D1
Squat: 250x5@6; 260x5@7; 265x5@8 x 3
Overhead Press: 125x5@7.5; 135x5@8x3;
Chin-ups: 27 in 8 minutes (AMRAP)
—No training over holiday—
Friday 12/6/19
GPP Endurance Template (old version) W2/D5
I tweaked my lumbar area that morning. Tried to train thinking it was no big deal, but I did not get very far.
Squat: 225x5@7; 265x5@8 x 2; 265x3@8 – stopped short
Overhead Press: 130x5@8 x 2 – stopped short
Monday 12/16/19 – No template
Just moving again after dealing with the back
Squat: 135x10@6 x 4
Bench Press: 135x10@7.5; 155x8@8x3;
Chin-ups: 20 in about 5 minutes (AMRAP)
Monday 12/19/19 – No template
Squat: 135x10@6 x 4
Bench Press: 135x10@7.5; 155x8@8x3;
Chin-ups: 20 in about 5 minutes (AMRAP)
— No training over holiday —
Monday 01/06/2020
GPP Endurance Template (old version) W1/D1
Squat: 205x5@6; 215x5@7; 225x5@8 x 2
Overhead Press: 95x5@6; 105x5@7; 115x5@8 x2;
Chin-ups: 23 in 8 minutes w/ 35.5 lb assistance (AMRAP)
Tuesday 01/07/2020
GPP Endurance Template (old version) W1/D2
LISS Cardio – Week 1 Test
5K run – 37:05 (only qualifies as a run because both feet get off the ground at the same time – really just a trot).
Wednesday 01/08/2020
GPP Endurance Template (old version) W1/D3
Deadlift: 225x5@6; 255x5@7; 265x5@8 x 2
2-ct Paused Bench Press: 135x8@6; 140x8@7; 145x8@8;
Barbell Rows: 145x5@7.5 x 8
Thursday 01/09/2020
GPP Endurance Template (old version) W1/D4
500-meter row test (C2 Rower): 1:55
Friday 01/10/2020
GPP Endurance Template (old version) W1/D5
2-ct Paused Squat: 165x6@6; 175x6@7; 185x6@8; 195x6@8
Bench Press: 155x5@6; 175x5@7; 185x5@8 x 2;
Pull-Ups: 35.5 lb Assist: 26 in 8 minutes
Saturday 01/11/2020
GPP Endurance Template (old version) W1/D6
1-Mile run test: 9:56
2-Mile run: 23:05
Monday 01/13/2020
GPP Endurance Template (old version) W2/D1
Squat: 235x2@7; 275x1@8; 255x5@8 x 3
Overhead Press: 115x3@6; 145x1@8; 120x5@8 x3;
Chin-ups: 31 in 8 minutes w/ 35.5 lb assistance (AMRAP)
Tuesday 01/14/2020
GPP Endurance Template (old version) W2/D2
LISS Cardio
35-minute run: 4.84 km
Wednesday 01/15/2020
GPP Endurance Template (old version) W2/D3
Deadlift: 245x3@7; 295x1@7; 315x1@8; 275x5@8 x 3;
2-ct Paused Bench Press: 135x8@6; 140x8@7; 145x8@8 x 2; 150x8@8
Barbell Rows: 145x5@7.5 x 8 (40 reps in 8 mins)
Thursday 01/16/2020
GPP Endurance Template (old version) W2/D4
Row Machine (HIIT): 30s/90s sprint/rest: 10 intervals
Friday 01/17/2020
GPP Endurance Template (old version) W2/D5
2-ct Paused Squat: 175x8@6; 185x8@7; 195x8@8 x 3;
Bench Press: 155x3@6; 225x1@8; 195x5@8 x 3;
Pull-ups: 28 in 8 minutes w/ 35.5 lb assistance (AMRAP)
Saturday 01/18/2020
GPP Endurance Template (old version) W2/D6
Run/Rest (walk) Intervals, 4min/2min x 3 + jog to starting point: 3.75 km / 26:39
Monday 01/20/2020
GPP Endurance Template (old version) W3/D1
Squat: 245x2@7; 285x1@8; 245x5@8 x 3;
Overhead Press: 135x2@6; 150x1@8; 125x5@8 x3;
Chin-ups: 31 in 7 minutes w/ 35.5 lb assistance (AMRAP)
Tuesday 01/21/2020
GPP Endurance Template (old version) W3/D2
LISS Cardio
35-minute run: 4.84 km
Wednesday 01/22/2020
GPP Endurance Template (old version) W3/D3
Deadlift: 245x3@7; 320x1@7; 330x1@8; 275x5@8 x 3;
2-ct Paused Bench Press: 140x8@6; 145x8@7; 150x8@8 x 3;
Barbell Rows: 145x5@7.5 x 8 (40 reps in 7 mins)
Friday 01/24/2020
GPP Endurance Template (old version) W3/D4
Row Machine (HIIT): 30s/90s sprint/rest: 10 intervals
GPP Endurance Template (old version) W3/D5
2-ct Paused Squat: 185x8@7 x 2; 195x8@8 x 3;
Bench Press: 155x3@6; 230x1@8; 200x5@8 x 3;
Pull-ups: 30 in 7 minutes w/ 35.5 lb assistance (AMRAP)
Saturday 01/25/2020
GPP Endurance Template (old version) W3/D6
Run/Rest (walk) Intervals, 4min/2min x 3 + jog to starting point: 3.78 km / 27:17
I mildly strained my calf near the end of the 3rd interval, but seems to be doing ok after a couple of days. Week 4 starts this afternoon.
Monday 01/27/2020
GPP Endurance Template (old version) W4/D1
Squat: 295x1@8; 255x4@8 x 4;
Overhead Press: 155x1@8; 135x4@8 x4;
Chin-ups: 33 in 7 minutes w/ 35.5 lb assistance (AMRAP)
Tuesday 01/28/2020
GPP Endurance Template (old version) W4/D2
LISS Cardio
5K run / 36:23
Wednesday 01/29/2020
GPP Endurance Template (old version) W4/D3
Deadlift: 245x3@7; 335x1@8; 305x4@8 x 4;
2-ct Paused Bench Press: 140x8@6; 145x8@7; 150x8@8 x 3;
Barbell Rows: 148.5x5@7.5 x 7 (35 reps in 7 mins)
Thursday 01/30/2020
GPP Endurance Template (old version) W3/D4
Row Machine (HIIT): 25s/95s sprint/rest: 10 intervals
Friday 01/31/2020
GPP Endurance Template (old version) W4/D5
2-ct Paused Squat: 195x6@6; 200x6@7; 205x6@8 x 3;
Bench Press: 195x1@6; 235x1@8; 205x4@8 x 2; 210x4@8 x 2;
Pull-ups: 30 in 7 minutes w/ 35.5 lb assistance (AMRAP)
Saturday 02/01/2020
GPP Endurance Template (old version) W4/D6
Run/Rest (walk) Intervals, 4min/2min x 4: 3.80 km / 24:07
Monday 02/03/2020
GPP Endurance Template (old version) W5/D1
Squat: 300x1@8; 260x4@8 x 4;
Overhead Press: 160x1@8; 140x4@8 x4;
Chin-ups: 29 in 6 minutes w/ 27 lb assistance (AMRAP)
Tuesday 02/04/2020
GPP Endurance Template (old version) W5/D2
LISS Cardio
30 minute run / 4.24 km (I’m not terribly fast…)
Wednesday 02/05/2020
GPP Endurance Template (old version) W5/D3
Deadlift: 255x3@6; 345x1@8; 315x4@8 x 4;
2-ct Paused Bench Press: 160x6@6; 175x6@7; 180x6@8 x 3;
Barbell Rows: 148.5x5@7.5 x 7 (35 reps in 6 mins)
Thursday 02/06/2020
GPP Endurance Template (old version) W5/D4
Stationary Bike (HIIT): 25s/95s sprint/rest: 10 intervals (Rower machine was broken. Bike not the same, but it was something, which is better than nothing).
Friday 02/07/2020
GPP Endurance Template (old version) W5/D5 and W5/D6
2-ct Paused Squat: 195x6@6; 200x6@7; 205x6@8 x 3;
Bench Press: 195x1@6; 240x1@8; 210x4@8 x 4;
Pull-ups: 30 in 7 minutes w/ 35.5 lb assistance (AMRAP)
Run/Rest (walk) Intervals, 4min/2min x 3: 2.75 km / 24:07 (I did this a day early because the parks I run in on Saturday are flooded out, so I used the treadmill in our corporate gym - I hate treadmills).
Overhead Press: 160x1@8; 140x4@8 x4
Im-press-ive!
Thanks codger
Monday 02/10/2020
GPP Endurance Template (old version) W6/D1
Squat: 315x1@8; 275x4@8 x 3;
Overhead Press: 165x1@9; 145x4@8 x 2; 145x4 @ 9 (or 9.5) x 1;
Chin-ups: 31 in 6 minutes w/ 27 lb assistance (AMRAP)
I was a bit too aggressive on the press today. I sometimes forget the lag on that movement. Squats felt so good, I thought I had more in me. My RPE on the squats may have been slightly overstated, but it’s been a long time since I put 3 plates on each side - back before my car accident in June, so kind of a mini-milestone.
Load/Sets are tapering down the last two weeks of this template. Don’t think I’ll make it back to 4 plates on the dead lift until summer when I go back into a power program, but overall very pleased with my progress while recovering. In two weeks I plan on some hypertrophy through May.
Squat: 315x1@8; 275x4@8 x 3;
That’s great–really amazing progress since your accident.
Wednesday 02/12/2020
GPP Endurance Template (old version) W6/D3
Tuesday was a washout - missed my usual LISS cardio. So today I walked wherever I could while at work, including a 30 minute brisk session. Not quite the same, but not nothing.
Deadlift: 255x3@6; 365x1@8; 325x4@8 x 3;
Barbell Rows: 155x5@8 x 7 (35 reps in 6 mins)
Skipped my supplemental bench press (2-ct paused) because I’m moving my Friday training to Thursday and did not want to double up press movements on back to back days. I will also be doing my HIIT GPP normally scheduled for Thursday.
Thursday 02/13/2020
GPP Endurance Template (old version) W6/D5[/B][/LEFT]
2-ct Paused Squat: 195x6@6; 205x6@7; 215x6@8 x 2;
Bench Press: 205x2@6; 250x1@8; 215x4@8 x 3; (250 matched a PR - getting closer to pre-accident numbers!)
Pull-ups: 27 in 6 minutes w/ 35.5 lb assistance (AMRAP)
GPP Endurance Template (old version) W6/D4 (Did this after lifting)[/B]
Concept 2 (C2) Rower (HIIT): 20s/100s sprint/rest: 10 intervals [/FONT][/LEFT]
Saturday 02/15/2020
GPP Endurance Template (old version) W6/D6
Run/Rest (walk) Intervals, 5min/2min x 3: 2.9 km / 21:10
Going to go ahead and skip the final week of GPP and go into Hypertrophy I instead, starting later today.
Monday 02/17/2020
Hypertrophy I W1/D1
High Bar Squat: 195x8@7; 205x8@8; 210x8@9
Overhead Press: 120x8@7.5; 120x8@8; 125x8@9.5;
Romanian Deadlift: 145x12@7; 155x12@8; 165x12@8.5;
Hack Squat: 95x12@8x2; (only RPE because it’s a brand new movement and had a little bit of trouble with execution)
Tricep Pushdown (Cable): 60x12x2
Dumbbell Curl: 25x12x2
Chin-ups Neutral Grip: (61 lb. assistance) 12x2
In lieu of the cardio/abs planned for Tuesday, I substituted that for some circuit style training with my daughter for her Lacrosse conditioning
Planks: 30 sec
Dumbbell Squats: 30 sec
Side Lunges: 30 sec
Swimmers: 30 sec
Straight sit ups: 30 sec
30 second rest between each movement.
6 times through.