Bert

GPP Thursday, Cycle 1 Week 0 Day 2 Friday

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2014-03-20 17:15 - GPP
Duration: 45 minutes
  • * Chins (10 minutes)
    * Stretching (10 minutes)
    * Hanging leg raises (10 minutes)
    * Barbell complex (1 rep of row, power clean, push press, squat for 1 rep, in 164-177 HR range) (12 minutes)

Mike said I could do the above GPP thing, so that's what I did Thursday. This turned out to be too much volume for me I think, and my upper back was very (pleasantly) sore going into Day 2 from the chins and power cleans. I read somewhere he's not convinced all this pulling stuff makes your shoulders healthier so I really appreciate him throwing all this rowing and stuff into it. Still next time I think I will cut some of this down a few minutes.

2014-03-21 17:50 - Cycle 1 Week 0 Day 2
Duration: 2 hours 20 mins

Competition Raw Bench
  • 95 lbs x 5 reps
  • 135 lbs x 5 reps
  • 165 lbs x 5 reps @ 6
  • 185 lbs x 5 reps @ 6.5
  • 205 lbs x 5 reps @ 7
  • 215 lbs x 5 reps @ 8
  • 220 lbs x 5 reps @ 8.5

Comments: 30 minutes.

Deadlift w/Belt
  • 135 lbs x 5 reps
  • 225 lbs x 4 reps
  • 315 lbs x 2 reps
  • 375 lbs x 5 reps @ 7
  • 400 lbs x 5 reps @ 8.5
  • 420 lbs x 5 reps @ 9.5

Comments: 20 minutes. Form definitely wasn't the best on these possibly due to fatigue.

303 Tempo Bench
  • 165 lbs x 6 reps @ 7.5
  • 180 lbs x 4 reps @ 10
  • 165 lbs x 6 reps @ 9

Comments: 303 tempo bench, 15 minutes. Failed the 180 lb set. I see what the big deal is now tho. Pretty much screwed up the RPEs for this exercise.

Front Squat
  • 135 lbs x 6 reps
  • 185 lbs x 6 reps @ 7
  • 215 lbs x 6 reps @ 8
  • 230 lbs x 6 reps @ 9 [PR]

Comments: 15 minutes. Haven't done these in a while, my wrist flexibility is all messed up.

Notes: Due to possibly being too sore from the GPP day yesterday, this workout was a bit of a grind. I completely ignored indications in my second set for bench and deadlift; second set of bench felt fine, but then i decided to drop 5 lbs on the top set. Second set of deadlifts felt heavy but I kept the original weight! and ended up overshooting a bit. Did poorly estimating RPEs for tempo bench. What a messed up exercise!


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