Sep. 19
BW: 231.8
Pin squat:
255x4 @8
275x4 @8.5
275x4 @9
Press:
125x4 @7
140x4 @8
140x4 @8
140x4 @8
140x4 @8
140x4 @8
Row:
160x8 @8
160x8 @8
160x8 @8
160x8 @8
Impressions:
Pin squats are hard. Pins set so that “11” is visible just above the pins, verified depth with video to be just a bit lower than parallel.
Sep. 20
BW: 229.6
Waist: 38.5
Curls x8 mins
Planks x7 mins
Bike LISS x30 mins
Sep. 21
BW: 230.6
Deadlift:
380x4 @7
405x4 @8
405x4 @8
405x4 @8
Bench:
205x4 @6
220x4 @7
235x4 @8
235x4 @8.5
235x4 @8
235x4 @8
235x4 @8
Beltless squat:
255x6 @9 (no rest)
260x6 @9
Impressions:
Got a little loose in the second set of bench press, realized this and remedied it for subsequent sets. Keeping the finger width inside ring grip width.
Sep. 23
BW: 230.2
Lat pull down x8mins
Tuck holds x7 mins
Row HIIT x14 mins
Impressions:
Cut some fat out of the diet over the last few days with no real weight loss, so I’m gonna try a refeed today. I’ll also try to reduce fat and keep carbs as high as possible.
Sep. 24
BW: 229.2
Squat:
315x1 @6
335x1 @7
350x1 @8
315x4 @8
315x4 @8.5
315x4 @8.5
CGBP:
205x3 @6
225x3 @7
245x3 @8.5
250x2 @8.5
245x3 @9
Paused deadlift:
350x4 @8
380x4 @9
380x4 @9
Impressions:
Bar speed slowed a bit on the heavy single, but it felt easier than I thought it would feel. I might have overestimated the RPE since I haven’t done singles in so long. The first set across felt loose at the bottom again, so I went down a notch on the belt. This made the last two sets feel much tighter at the bottom; I think I could even go down another notch. This is the most weight I’ve squatted since surgery 
. Came out of the groove a couple times on bench, resulting in a psych out where I racked the weight before attempting the third rep. I got a spotter for the last set and it felt good at 245. For paused DL I noticed the bar pausing on my shins, which means it wasn’t touching there before, which means I’ve been letting the bar get out in front of me. I think I might be overestimating the RPE here too; both sets at least taxed my will to an RPE 9.
Sep. 26
BW: 227.4
Pin squat:
255x3 @7
275x3 @8
295x3 @8.5
295x3 @9
285x3 @9
Press:
135x1 @6.5
145x1 @7.5
150x1 @8
140x4 @8
140x4 @8
140x4 @8
140x4 @8
Rows:
155x6 @6
165x5 @7
185x6 @8?
185x6 @8?
185x6 @8?
185x6 @8?
Impressions:
Unsure of RPE on pin squats due to it being a triple, not having done triples in this exercise. First press reps never feel great to me so might be overestimating RPE on singles. Just cheating more on rows, so RPE is kind of meaningless.
Sep. 27
BW: 227.2
38.5
Curls x8 mins
Planks x7 mins
Bike x30 mins
Impressions:
Getting strange, deep ache in forearms during and after curls. Feels like shin splints. Might take a break from curls until GPP hypertrophy time.
Sep. 28
BW: 225.6
Waist: 38.25
Deadlift:
405x1 @6
425x1 @7
450x1 @8
405x4 @8
405x4 @8
405x4 @8
Bench:
225x1 @6
245x1 @7.5
255x1 @8
235x4 @8
235x4 @8
235x4 @8
235x4 @8
Beltless squat:
225x6 @7
245x6 @8
245x6 @8
245x6 @8
245x6 @8
Impressions:
Deadlift single felt very good, still might be overestimating RPE on the singles. I’d like to try a finger width narrower next week on bench. By the time I got to beltless squats I was hungry and out of breath. They were sloppy. They made both my hips, around the hip flexors, achy. I need to focus on sitting back into my squat more, keeping knees out, staying tight at the bottom so I don’t go too deep. Also keep knees from slipping forward at the bottom.
Sep. 29
BW: 223.8
Waist: 38"
Pullups x8 mins
4
5
4
4
4
3
abs x7 mins: tuck holds with 1:30 plank at the end
Row HIIT x14 mins
Impressions:
Wide grip pullups felt good, zero medial epicondyle pain that I couldn’t shake a few weeks ago doing chin ups. Weight is way down since I tried shifting some fat from lifting days to non lifting days and some carbs from non-lifting days to lifting days–impressed by the effect that had.
Oct. 1
BW: 229.2
Waist: 38.25
Squat:
315x1 @6
340x1 @8
315x3 @8
315x3 @8
315x3 @8
315x3 @8.5
Pin Bench:
225x3 @8
235x3 @9
230x3 @9
225x3 @8.5
Paused Deadlift:
345x3 @7
375x3 @8
395x3 @8.5
400x3 @9
Impressions:
Started workout hungry. Hours of drinking instead of sleeping over the weekend seemed to have an effect. Squats felt very shitty. Weak. Wobbly. Warmups actually felt strong until the surprise 340x1 @8. For pin bench I tried taking my grip in a little more, now setting by aligning tips of thumbs with edge of smooth, then fully stretching hands out. Pins had to place the bar just above my chest.
Oct. 3
BW: 226.2
PIn squat:
245x3 @7 no belt
275x3 @7.5
305x3 @9
300x3 @9
295x3 @9
Press:
135x1 @6
145x1 @7
155x1 @8
145x3 @8
150x3 @8.5
150x3 @9
145x3 @8.5
145x3 @8.5
Rows:
165x6 @7
185x6 @8
185x6 @8
185x6 @8
185x6 @8
Impressions:
Doing better job of getting ass back and still keeping chest from collapsing. Much less hip irritation. Squats felt right for the first time in a while. RPE on press singles continues to baffle me. I either really suck at singles or I suck at gauging RPE of singles. Next week will try for press PR (170).
Oct. 4
BW: 226.4
Curls x8 mins (Sets of 12-15)
planks x7 mins
bike x30 mins
Impressions:
Lighter curls did not irritate my forearms like sets of 8 did. GPP hypertrophy calls for this rep range so I think I’ll be fine when I start that program next week.
Oct. 5
BW: 224.8
Waist: 38"
Deadlift:
405x1 @6
430x1 @7
455x1 @8
410x3 @8
410x3 @8
410x3 @8
410x3 @8
Bench:
225x1 @6
245x1 @7
260x1 @8
240x3 @8
245x3 @9
240x3 @?
?
Beltless squat:
225x6 @6.5
250x6 @8
250x6 @8
250x6 @8
250x6 @8
Impressions:
My grip is about to limit my deadlift singles; spent more energy focusing on not dropping the bar than on keeping my back and legs tight. Need to consider moving to mixed grip or straps. I know I did at least three sets of three on bench, and I think four sets, but I forgot to record it. Beltless squats felt much better than last week. Sitting back more, stronger, not out of breath but still hungry.
Oct. 6
BW: 227
Waist: 38"
Pullups x8 mins
5
4
5
5
4
3
side planks x7 mins, last minute regular plank
C2 rower HIIT x14 mins
Impressions:
Side planks made what feels like my anterior-most trap cramp up. Felt a little better on my hand vs. my elbow. Did 30 second sets, got super sore 2 days later. Will continue.
Oct. 8
BW: 225.2
Waist: 38"
Squat:
315x1 @6
335x1 @7
355x1 @8.5
320x3 @8.5
315x3 @8
2 count paused bench:
205x3 @7
225x3 @7.5
245x3 @9.5
Paused deadlift:
355x3 @7
380x3 @8
405x3 @9
Impressions:
Started the workout late and hungry. Went down a notch on the belt during squat warmups, felt much better. Having some left patellofemoral pain throughout squats, and into first couple sets of bench. Was sharp but mild.
Reflecting on the program now that I’m in the last week. Was a little bit frustrated to realize that my squat is essentially in the same place as it was when I started 8 weeks ago (320 for 5 reps). Then I thought about the fact that I lost 12 pounds and 2 inches on my waist, didn’t have to grind 3x5 2-3 days a week (or at all), and didn’t lose any strength. So, not bad I suppose. Hoping to hit 36" waist in about 10 more lost pounds. Would be nice to get there before the end of GPP hypertrophy so I can eat at maintenance for a week or two before the slow and steady gainzZz on 12 week strength.