GPP for days

11-26-19
Barbell Medicine Strength I: Week 4, Day 2

GPP Day

DB Curls
25x15,14,12

Lat Pulldown, 7 minute density block
120x53 reps

Plank, 7 minute density block
-Yup. Still hate doing abs

LISS
30 minutes cruising on the elliptical

I would prefer to do this on Thursday as recommended, but Thanksgiving put a damper on that this week. Either way, nice lighter day to keep the blood flowing.

Less than 70 days out

11-25-19
Barbell Medicine Strength I: Week 4, Day 1

Competition Squat
1x170@8.5
5x150@9
3x5x140@7.5 across
-170 moved a little slower than I was hoping, but that's ok as it was still within tolerance. Squats felt pretty good today, my form is starting to feel really solid on these.

TnG Bench
1x133@8
4x122.5@9.5
3x4x116.5@7.5, 8.5, 9
-Barely hit my cap of 3 sets on the back-downs to get it back to 9. This also moved pretty well, my foot drive is starting to be on-point without my butt coming off the bench.

Block Pulls
5x165@6ish
5x167.5@7ish
3x5x172.5@8, 8.5, 8.5
-These moved about as expected. I've finally got a good tempo down and am at a spot where I'm able to reset pretty quickly without losing tightness.

Overall, I felt pretty good about today. The only bummer, really, was that 170 didn't move as well as I hoped but that's ok. Next week it's going down.

Another GPP Day

11-23-19
Barbell Medicine Strength I: Week 3, Final Day

DB Hammer Curls
25x15x13x12 (all round RPE 8)
-These felt pretty good, nice and smooth.

DB Skull Crushers
25x15,15,15
-These moved easy. Moving up next week

Chest-Supported Row
7 minute density block
185x68 total reps
-I haven't done these in a while so I was guessing weight. This will be a move up next week

Planks
7 minutes total
-I hate doing abs. The end

LISS
Cruised on the rower for 25 minutes

Nice end of the week, easier workout to work up a sweat but not kill myself.

Nice end of week lifting

11-22-19
Barbell Medicine Strength I: W3D4

Deadlift
1x197.5@8(~435 lbs)
5x177.5@8.5
3x5x167.5@7.5, 8, 8.5
-Deadlift was moving decently today. Nothing really major, and a ton better than last week

Slingshot Bench
5x125@6.5ish
5x130@8ish
4x135@9.5
2x5x126@7.5, 9
-I'm still kind of getting the hang of this thing. Only one more week of it and I'm done with it for this training cycle, but oh well. It's a good way to overload for sure.

3-0-3 Tempo Squat (3 seconds down, 3 seconds up)
8x70@6
8x75@7
2x8x80@8, 8
-This was a nice burn-out to end the session. These things are brutal on the quads and give a nice burn of agony.

Today was a good day. Having yesterday off helped out a ton. Now one more day of lifting to the week and it's all done.

Tired today

11-20-19

Barbell Medicine Strength I: W3D3

Competition Bench

1x132.5@9

4x115@9

3x4x105@6.5,7,7

-I overshot my single a little bit. My biggest difference is that I was making sure I did a legit one-second pause, which I wasn't doing before.

SSB Squats w/ knee wraps

5x115@6ish

5x120@7ish

3x5x125@8's

-These moved pretty well. I'm still not super used to knee wraps so it's not as much of an "overload" as it could be, but oh well. I'm trying to give my shoulders and elbows a rest with SSB vs low-bar.

Press, Strict, No belt

8x50@6ish

8x52.5@7ish

8x55@8

8x55@9

6x55@10

-Just ran out of steam on this one

Triceps Pushdown (3x12-15@8)

120x15,15,12

-Decent burner to end

I mean, looking back at it it wasn't as bad of a workout as I felt while I was at the gym. I just felt like ass today more than anything, but able to push through it so I'll take it.

GPP Day

11-19-19
Barbell Medicine Strength I: W3D2

DB Curls - 25's for 3 sets @ 8 - 14, 13, 13

Wide-Grip Lat Pulldown - 110 lbs, as many reps as possible in 7 minutes
67 total reps, moving up next week. This is +14 from two weeks ago

Plank, 7 minutes total, as much time planking as possible
I don't track these for the time I'm up

Low-Intensity Steady State - 25 minutes on elliptical, cruising speed, able to talk in full sentences

75 Days Out

Decided to post my workouts here, as it is easier to follow. I'm lifting February 1st with the goal of reaching nationals.

I'm running programming from Barbell Medicine currently. They're an awesome source of information and appropriate programming if you have a chance to check them out.

These numbers are all in kilograms; I'm weak, not weak as fuck.

The @ is my rating of perceived exertion, RPE. The way I determine RPE is attached in the following graphic:

I don't max out much any more. I use a combination of RPE and a correlation chart to estimate it. I maybe max out twice a year at most. This is the chart I use:

As a note, unless the weight is above 85% of my max, I don't usually include it.

Without further ado, today's workout

11-18-19
Barbell Medicine Strength I: W3D1

Squat
1x167.5@8 (new e1RM PR after hip injury, 181)
5x150@9
3x5x137.5@7,7,7.5
-Hip is still pain-free and squats are starting to come back up again, finally. I'm doing some linear progression for now until I'm back to where I was

TnG Bench
1x132.5@8 (new e1RM PR, 143)
4x122.5@9.5 (oops)
3x4x115@8,8,8.5
-132.5 moved really, really well. Last week I went up to 135 and overshot it as it was a solid 9. This week felt much better.

Block Pulls, 3" block
5x165@6ish
5x170@7ish
2x5x175@8.5,9
-Last set was supposed to be 8 and I definitely overshot a tad. If I wasn't stubborn I would have dropped to 172.5...but I'm stubborn. I ran out of gas a little with cutting but oh well

Today felt pretty good. As I get better with RPE and keeping my ego in check, I'm seeing it make a big difference in fatigue levels as I go along.