Some Questions, about to start GPP Endurance

Training Q&A [Moderated]
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Greetings Docs and BBM Staff,

Just finished my LP on the 30th and plan on starting GPP Endurance on the 7th, as I have a focus on fat loss.

Me: Male, 185, 38” waist, 5’9”, estimated 23%-26% BF.

LP finishing worksets: S 270, D 295, B 170, P 122.5
was eating about 3500 calories at the end of LP

About GPP Endurance

  1. From what I can see, this program represents a slight decrease in overall volume on squats. Unless I am mistaken, does this mean there is a possibility of detraining at least on this lift?

  2. I plan on getting about 200-210g of protein and setting my calories at 2400 as an abitrary point to start from. In the 7 weeks I want to lose 2” off my waist or what I think would be about 10-15lbs so I would like to keep my deficit pretty aggressive, but seeing as how I didn’t finish with impressive LP numbers, I don’t want to lose much on my 5RMs.

Any tips on maximizing fat loss while minimizing strength loss? Aside from appropriate protein intake and reasonable caloric intake.

  1. I plan on doing my GPP workouts on a cycle. I’m not comfortable with the rower and the cycle is foolproof. Would it then be dumb to do my testing at the track on foot? Does cycling translate to running or is it better to just stick to the cycle for all of this, using the logic of “train the way you compete”.

  2. Pull-ups and chin-ups are not something I can realistically do for the AMRAP work. I do not think I would be able to do enough in the time allotted to be significant. I was thinking I’d do lat pull downs instead since I can do more of them, increase the weight etc.

If lat pull downs are okay, should I adjust grip to account for chin-ups and pull-ups? Like one day lat pulls suppinated the other day lat pulls prone grip?

I look forward to your input. Thanks for all the great content. In particular Jordan saying “Knees forward” on an IG live corrected me from constantly busting capillaries while good morning squatting. Literally changed my training career lol.

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Hey John,

Thanks for being here and your business :slight_smile:

For your questions:

  1. There is more volume on squats w/ S-S1 and more on deadlifts so I think the total stress is likely to be a little higher than NLP. I don’t think I’d expect to detrain.

  2. High protein, slow weight loss, and good programming would work here.

  3. I wouldn’t test your progress off the bike if you’re only doing conditioning on the bike.

  4. I would do lat pull downs one day w/ the standard attachment with a prone grip then do the other day with a supinated grip.

1 Like
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Thanks Jordan, this is my first post novice program. Plan to run the bridge 1.0 after. Let’s see how it goes!