Logy

[gtl]

Airdyne
5min warmup
6x30:120

Underhand Lat Pulldown 8min AMRAP
100x8+8+8+8+8+8+6

Planks 8min AMRAP

AM BW 173.4

[gtl]

Deadlift
135x5, 225x3, 275x2
315x1@5.0 (.41)
345x1@6.5 (.34)
375x1@7.0 (.28)
405x1@8.0 (.23)
315x3x3

didn't follow program

Close Grip Bench
45x8, 95x6, 135x4
155x8@4.5 (.57-.46)
165x8@6.5 (.58-.33)
175x8@9.5 (.49-.14)
165x8@7.5 (.48-.26)

3-5min rest

SSB Squat
many sets different shoes, stances, etc. trying to figure out if I can not have hip pain

[gtl]

Low Bar Squat
45x6, 135x6
185x3@5.5 (.76-.74)
215x1@6.5 (.59)
245x1@7.0 (.54)
265x1@8.0 (.44)
225x6@8.5 (.54-.38)
225x6@9.0 (.50-.34)
225x6@9.0 (.51-.34)

3-4min rest, 30min total

Pause Bench
45x6, 95x6, 135x3
160x1@5.5 (.40)
180x1@7.0 (.30)
190x1@7.5 (.28)
200x1@8.0 (.25)
170x6@8.0 (.31-.24)
170x6@8.0 (.33-.23)
170x6@9.0 (.33-.17)

3-4min rest, 30min total

Landmine Row 115x12+5+5+4 myoreps

DB Hammer Curlz 20x10, 22.5x10, 25x10, 25x8, 25x7

AM BW 175.4

I did some lat pulldowns and cut the grass Friday morning before heading out of town for a weekend, but didn't log. We were gone all weekend, ate and drank plenty.

Not to make excuses or complain, but my right shoulder has been hurting for over a week. I slept on it wrong and have been training through it because it hurts worse doing non-training stuff. I also think I discovered my left hip pain being related to something with my left ankle. I was messing around trying to do pistols (which I've been able to do before) and they were hurting on my left hip (so I stopped). My right hip is fine as are bilateral squats.

I wore heels today and think they felt better, but my squats felt super weak today. I know the 225x6@8 would be around 265x1@8, but I thought I would be between 275-300 on a decent vs. great day based on prior squatting. My actual plan was 265x1@6, 280x1@7, 295x1@8 and scale accordingly, but that would've been really optimistic.

I was conservative with bench, but it really felt better this week. I also wore heels and didn't get any hip cramps.

[gtl]

Press
45x6, 75x6, 95x3
105x1@3.0 (.76)
115x1@4.5 (.64)
125x1@6.0 (.50)
135x1@6.5 (.44)
145x1@10.0 (.18)
120x6@8.0 (.53-.33)
120x6@10.0 (.48-.18)
120x3@7.5 (.45-.37)
120x3@8.0 (.43-.32)

10min rest after @10 then 4min rests, 40min total

RDL
135x8
185x8@6
205x8@7
225x8@8
225x8@8
225x8@8.5
225x8@9.5

3min rest, 21min total

Feetup Bench 135x12+4+2 myoreps

DB Hammer Curlz 25x5x8

AM BW 175.0

[gtl]

Airdyne
5min warmup
8x30:120

Underhand Lat Pulldown 8min AMRAP
100x8+8+8+8+8+8+8

Planks 8min AMRAP

AM BW 173.6

[gtl]

Deadlift
135x6, 225x4, 275x2
315x1@5.5 (.39)
345x1@6.5 (.34)
375x1@8.0 (.24)
315x3@6.0 (.42-.37)
315x3@6.5 (.38-.32)
315x3@7.5 (.36-.28)
315x3@7.0 (.43-.31) #hookgrip
315x3@7.0 (.39-.32) #hookgrip
315x3@8.0 (.35-.23) #strapped

2-3min rest, 38min total

Close Grip Bench
45x8, 95x6, 135x4
155x8@5.5 (.46-.38)
165x8@7.5 (.44-.26)
165x8@8.0 (.44-.24)
165x8@8.5 (.39-.20)
165x8@9.0 (.41-.18)

3-4min rest, 27min total

SSB Squat
45x5, 135x5, 185x3, 215x3, 225x3, 185x5

broke my DL sets down to more sets... 375x1@8 down from last weeks 405x1@8-8.5
super humid in the gym, chalk wasnt even helping bc I was sweating so much

[gtl]

SSB Squat
45x5x5, 135x5
185x3@5.5
205x3@6.5
225x3@7.5
185x20

Lat Pulldown 8min AMRAP
100x8x8

Kneeling Ab Wheel 8min AMRAP
5x8
+ Plank to finish out the 8mins

Ez-Bar Curl 35x35

Airdyne 10min

yardwork

[gtl]

Low Bar Squat
45x6, 135x6
185x3@5.5 (.74-.73)
215x1@5.5 (.69) better than last week
245x1@6.5 (.56) better than last week
265x1@8.0 (.43) slower than last week
265x1@8.5 (.39) try again
225x6@8.5 (.55-.36) about the same as last week
225x6@8.0 (.53-.44) better
225x6@8.5 (.57-.37) meh

rested 5 min to try 265 again
rested 10 min before backoff sets
4min rest between 6's, 43min total

Pause Bench
45x6, 96x6, 135x3
165x3@6.5 (.36-.32) oops not sure why I did 3
185x1@6.5 (.32) better than last week
200x1@8.0 (.24) pretty much same as last week
200x1@7.5 (.26) ok so that was better
170x6@7.5 (.34-.26) better than last week
170x6@8.0 (.35-.25) better than last week
170x6@8.0 (.33-.24) better than last week

3-4min rest, 31min total

Landmine Row 115x14+5+5+4+4+3 myoreps
DB Hammer Curlz 25x5x8

AM BW 176.0

thinking some of that BW gainz is bloat from eating an entire back of Mingua jerky on Sunday

[gtl]

Press
45x6, 75x6, 95x3
105x1@3.5 (.70)
115x1@4.5 (.60)
125x1@6.5 (.46)
135x1@8.0 (.35)
135x1@8.5 (.29)
120x3@7.0 (.48-.41)
120x3@7.5 (.49-.36)
120x3@8.5 (.44-.31)
115x3@7.0 (.55-.44)
115x3@7.0 (.52-.43)
115x3@7.5 (.45-.37)

2min rest, 34min total

RDL
135x8
185x8@6
205x8@7
225x8@7.5
225x8@8
225x8@8
225x8@8.5

3min rest, 22min total

Feetup Bench 135x12+4+3+3 myoreps
DB Hammer Curlz 25x5x8

AM BW 173.8

half way through week 6/7.. may not do week 7 and move on to something else idk

[gtl]

Airdyne
5min warmup
8x30:120

Underhand Lat Pulldown 8min AMRAP
100x10+10+10+10+10+10

Planks 8min AMRAP

AM BW 172.6

I've been logging this workaround wrong somehow and just copying and pasting from prior workouts. I've been sandbagging w/ the Airdyne, but by doing 8 rounds instead of 10...

[gtl]

Deadlift
135x6, 225x4, 275x2
315x1@5.5 (.39)
345x1@6.5 (.34)
375x1@6.5 (.32)
405x1@10.0 (.13)
315x6x3@ehhhhh

Close Grip Bench
45x8, 95x6, 135x4
155x8@5.0 (.51-.41)
165x8@6.5 (.48-.33)
175x8@8.5 (.41-.21)
165x8@8.0 (.41-.23)
165x7@8.5 (.40-.20)

AM BW 172.6

[gtl]

SSB Squat
45x3x5, 135x5
185x3@5.0 (.77-.77)
205x3@5.5 (.74-.69)
135x5
185x3@5.0 (.78-.75)
205x3@6.5 (.64-.62)
225x3@7.5 (.57-.52)
185x20

Lat Pulldown 8min AMRAP
100x7x10

Ab Wheel 8min AMRAP
5x8
+ 45s plank + 15s Pallof Press to finish off the 8min (yeah, I could've gotten 1 more ab wheel set in, but I liked these as a 'finisher')

EzBar Curlz 35x40

AM BW 173.8

Had to have AT&T come out.. he pulls up after I did the first 205x3, then 30 mins later I was able to resume

BW jumped back up 1.2lbs.. difference being I had a glass of wine after dinner the 2 nights before I woke up at 172.6.. interesting

[gtl]

As previously mentioned, I may or may not do the last week of the BBM GPP/Hypertrophy template. However, I will take some principals from it, along with some principals of a previous template. I am really curious what the new template looks like, but won't be paying $30 for it right now.

A while back, during the SS forum days, Jordan posted a template that was basically x6@8, then 3's for 12 mins for as many rounds as possible. I liked it, but the 12 min time constraint was somewhat arbitrary. Sometimes I would finish with 10 second to spare.... sometimes I would have a minute left, but that wasn't enough time to rest, get back under the bar, and complete a set.

I've been having my wife try the 7 week GPP/hypertrophy template with some modifications. One of the biggest changes is I am taking the 3x6@8 top sets and having her do 6@8 and repeat for 4 sets of 3 with short rest periods. I'm going to be doing something similar myself, but I am also going to rotate intensities each week.

Here's a rough layout:

Week A	Week B
Day 1	Day 1
Squat 1x6@8, 4x3 (1.2-2.5min rest)	Squat 1x3@8, 5x1 (1.5min-2.5min rest)
Bench 1x6@8, 4x3 (1.2-2.5min rest)	Bench 1x3@8, 5x1 (1.5min-2.5min rest)
Row 1x14-16+myoreps	Row 1x10-12+myoreps
Week A	Week B
Day 2	Day 2
Press 1x6@8, 4x3 (1.2-2.5min rest)	Press 1x3@8, 5x1 (1.5min-2.5min rest)
RDL 4x6@8 (2-3min rest)	Pause DL 4x6@8 (2-3min rest)
Feetup Bench 1x14-16+myoreps	Feetup Bench 1x10-12+myoreps
Week A	Week B
Day 3	Day 3
Deadlift 1x3@8, -10%x4x3 (2-3min rest)	Deadlift 1x3@8, 5x1 (2-3min rest)
Viking Press 4x8@8 (1-2min rest)	Viking Press 4x6@8 (1-2min rest)
Airdyne 20min	Airdyne 20min
Week A	Week B
Day 4	Day 4
SSB Squat 20RM	SSB Squat 4x8@8 (2-3min rest)
Lat Pulldown 1x14-16+myoreps	Lat Pulldown 1x10-12+myoreps
Abz	Abz
Curlz	Curlz

[gtl]

SUNDAY

Low Bar Squat
45x6, 135x6
185x6@5.5 (.75-.70)
205x6@7.0 (.67-.56)
225x6@7.5 (.57-.47)
225x3@7.0 (.60-.54)
225x3@7.5 (.58-.50)
225x3@7.5 (.54-.49)
225xAMRAP@8=3@8.0 (.54-.44)

2-3min rest, 25min total

Pause Bench
45x6, 95x6, 135x6
155x6@7.0 (.43-.29)
165x6@7.0 (.42-.30)
175x6@9.5 (.34-.15)
165x3@6.0 (.37-.36)
165x3@7.0 (.38-.30)
165x3@6.5 (.37-.33)
165xAMRAP@8=6@8.0 (.33-.23)

2-3min rest (5min after @9.5), 28min total

Landmine Row
100x16+5+5+5+5+5 myoreps

DB Hammer Curlz
25x10, 25x10, 25x8, 25x8

squat AMRAP may have been closer to @7-7.5, but barspeed did definitely slow for last rep
overshot bench top set, but could have probably the weight the same for the repeated sets
going to use 15-20 seconds for myoreps going fwd instead of "3-5 breaths"


MONDAY

Press
45x6, 75x6
95x6@3.0 (.81-.75)
105x6@4.5 (.76-.61)
115x6@8.0 (.58-.33)
115x3@5.5 (.62-.54)
115x3@5.0 (.65-.58)
115x3@6.0 (.54-.49)
115xAMRAP@8=5@8 (.52-.32)

2-3min rest, 22min total

Pendlay Rows
115x6@0
135x6@6
145x6@7
155x6@8
155x6@8
155x6@8

2min rest, 14min total

Feetup Bench
135x14+5+5+3 myoreps

EzCurl 35x30

idk how I go from 105x6@EZ PZ to 115x6@MUCH HARDER, but its technically in line with where I've been (aka no strength progress for 8wks)
decided to do Pendlay Rows instead of RDL/Pause DL as they've typically been used for DL assistance, and that's what this is meant to be


WEDNESDAY

Deadlift
135x6, 225x6, 265x3
295x3@5.5 (.47-.39)
315x3@6.0 (.39-.36)
335x3@7.5 (.35-.28)
345x3@8.0 (.30-.25)
315x3@6.0 (.37-.35)
315x3@7.0 (.39-.31)
315x3@7.5 (.37-.28)
315xAMRAP@8=3@7.0 (.34-.30)

3min rest, didn't push AMRAP today

Viking Press
45x8, 80x8
115x8@6
130x8@7
145x8@8
145x8@8
145x8@9

1-2min rest

No Airdyne..

shitty day at work, then had some severe stomach cramping and shits throughout the entire workout
hip did not feel good while deadlifting
Viking Press was a PR though


THURSDAY

SSB Squat
45x6, 135x6, 136x6... hip said not today

Axle Press
20x8, 50x8, 70x6, 90x6
100x4x6@8

Lat Pulldown 8min AMRAP
100x7x10

Airdyne 20min

planned on squatting.. hip didn't agree with plans.. did some axle press which was fun


FRIDAY

SSB Squat
45x6, 45x6
95x6, 135x6
185x3@6.0 (.71-.66)
205x3@6.5 (.67-.61)
225x3@8.0 (.57-.46)
225x3@8.0 (.51-.43)
225x3@8.0 (.53-.46)

Ab Wheel 8min AMRAP
5x10

Plank x45sec

EzBar Curlz
35x35+10+10+10 myoreps

tried to squat again...took 800mg ibuprofen
kept telling myself that warming up/adding weight would get better.. it did not.

[gtl]

Low Bar Squat
45x6, 135x6
185x6@6.5 (.71-.61)
205x6@7.0 (.66-.56)
225x6@8.0 (.58-.42)
225x3@7.0 (.59-.53)
225x3@7.0 (.61-.56)
225x3@7.0 (.57-.54)
225xAMRAP@8=5@8 (.59-.43)

2-3min rest, 26min total

Pause Bench
45x6, 95x6, 135x6
155x6@6.0 (.40-.36)
165x6@7.5 (.37-.26)
170x6@8.5 (.34-.21)
170x3@8.0 (.33-.23)
170x3@8.0 (.32-.23)
170x3@7.5 (.34-.28)
170xAMRAP@8=5@8 (.35-.23)

2-3min rest, 26min total

Landmine Row
105x16+5+5+5+5+5 myoreps

DB Curlz 25x16+5+5+4 myoreps

early morning training yesterday before heading up to my dad's
decided to repeat last week and think I should likely do AAB-AAB-AAB
took ibuprofen and did a bunch of warmups (not listed).. hip was bothersome up til 225, then went ok

[gtl]

Press
45x6, 75x6
95x6@4.0 (.75-.67)
105x6@5.5 (.71-.53)
115x6@7.0 (.60-.43)
120x6@9.0 (.54-.26)
120x3@7.0 (.46-.41)
120x3@8.0 (.40-.33)
120x3@7.5 (.46-.37)
120xAMRAP@8=5@8.0 (.50-.33)

2-3min rest, 27min total

Pendlay Rows
115x6@0
135x6@6
145x6@7
155x6@8
155x6@8
155x6@8

2min rest, 14min total

Feetup Bench
135x14+5+5+3 myoreps

EzCurl 35x30


overshot Press but didn't take weight off.. increased rest for last 2 sets (+vel/-RPE)

[gtl]

Deadlift
135x6, 225x6, 275x3
305x3@6.0 (.45-.35)
325x3@6.5 (.38-.32)
345x3@7.5 (.32-.27)
355x3@8.5 (.26-.21)
315x3@7.0 (.33-.29)
315x3@7.0 (.38-.29)
315x3@7.5 (.35-.28)
315xAMRAP@8=4@8 (#N/A)

3-5min rest, 45min total

Viking Press
45x8, 80x8
115x8@6
130x8@7
145x8@8
145x8@8
145x8@8

1-2min rest, 12min total

Airdyne 10min/2.7mi

[gtl]

SSB Squat
45x6, 45x6
95x6, 135x6
185x3@6.0 (.73-.67)
205x3@6.5 (.66-.63)
225x3@7.0 (.61-.54)
185x20

20min total

CGBP
45x8, 95x8, 135x8
155x3x8

2min rest, 13min total

Lat Pulldown
100x10
115x10
115x10
115x10

2min rest, 8min total


minimal hip pain, yay?

[gtl]

Low Bar Squat
45x6, 135x6
185x3@5.0 (.80-.79)
215x3@6.5 (.71-.63)
245x3@7.5 (.58-.51)
260x3@8.5 (.50-.39)
260x1@7.5 (.47)
260x1@7.5 (.49)
260x1@7.5 (.50)
260x1@7.5 (.47)
260x1@8.0 (.45)

1.5-3min rest, 29min total

Pause Bench
45x6, 95x6, 135x3
155x3@5.5 (.48-.39)
175x3@6.0 (.37-.35)
190x3@8.0 (.30-.24)
195x3@8.5 (.29-.31)
195x1@7.5 (.28)
195x1@7.5 (.26)
195x1@7.5 (.26)
195x1@7.5 (.27)
195x1@7.5 (.27)

1.5-3min rest, 27min total

Landmine Row
115x12+5+5+5+5+5 myoreps

DB Curlz
30x12+5+4+3+3+3 myoreps


2-3min rest on triples, 1.5min rest on singles
slight hip pain on squats after I got to 260
stubborn on bench so I kept going

low bar squat e1rm 299 (prior 340)
pause bench e1rm 224 (prior 240)

[gtl]

Press
45x6, 75x6, 95x3
105x3@4.5 (.68-.60)
115x3@5.0 (.62-.59)
125x3@6.5 (.53-.45)
135x3@8.5 (.37-.30)
135x1@9.0 (.27)
135x1@9.5 (.23)
125x3@8.0 (.47-.38)

2-3min rest, 27min total

Pause Deadlift
135x6, 205x3, 245x3
275x5x3

3min rest, 24min total

Feetup Bench
145x12+5+4+3 myoreps


press is a finicky sob