Augeleven’s log

[broseph]

Congrats on the surprise PR!

[KarlM]

Yeah, congrats! Looks like your programming is working

[augeleven]

Thanks guys!
@KarlM, when the program gets my e1rm above where it was before I hurt myself, I’ll say it’s working. The important thing is that it is fun, which means I’m not program hopping or moving the goal post.

[augeleven]

GZCL GG W11D4
ambw=?? but midday fully clothed - 217 tomorrow....

Press kneeling, 1 min rest
125x5 @9.944 uggh
125x2x5
superset with:
Hammer Curls no rest
15s x15x3,12,11,12

Bench 1 min rest
195x10 @8.5
195x5x4
superset with:
Rows pendlay, no rest
185x5x5

Dips 1 min rest
BW x5 warmup?
BW+15 x4 uhoh
superset with:
Lateral raises no rest
8s x15,12,15,13

Band pullaparts
1 min rest
overhand x20
neutral x15
underhand x10
overhand x1

total time 65 minutes
So I'm only gonna dip once a week with bodyweight

[augeleven]

ambw214.6 but I’m back on the eating correctly train.

Basement Half Murph
31:26
First treadmill .5 was 6mph
5:10:15 e2mom ish. Chin-ups instead of pull-ups.
Last treadmill .5 was 5mph with the last minute or so at 7 mph.
Knee didn’t start feeling funny until last set of squats.
I immediately felt ill.
Even if I hurt like an SOB tomorrow, I’m glad I did this.
If I can do a half Murph without training for it, there’s no reason I can’t do a full Murph next year.
I might deadlift tomorrow, or I might put it off until Wednesday and maybe grab a birthday PR single

[augeleven]

GZCL GG W12D1
211.2

birthday/sick day/off program

sick, so
Deadlift test
365x3 @7?
405x1 @8.5? added chalk
435x1 @10 +10 1rm PR and BWx2 DL
a leisurely 30ish minutes

later...

Weighted Chin-ups chains, 1 min rest
BWx5
BW+chains x5, 6, 7, 8

superset with
Front Squat straps, 2 mins rest
145x4
165x4
175x4
185x4
195x4

still sore from half murph. did the bare minimum and skipped extra bench so I can bench late tomorrow.

[alek]

Congrats on the deadlift pr!!

[broseph]

That spontaneous half Murph is pretty cool too.

[augeleven]

GZCL GG W12D2
ambw=211.2

Bench 2 count pauses, 1 min rest
215x5 @9
215x3,2,3,2,3,2
superset with:
Hammer Curls no rest
15s x15x4
15s x12x2
15s x11

BTN Press 1 min rest
85x8
85x4x4
superset with

Dumbell Rows no rest
40x10
50x10x5

Incline DB press 1.5 minute rest
50s x12,10x3

Dips 1 minute rest
BW x10,8,8,8
superset with
Band Pull aparts 1 min rest
15x4
total time 90ish minutes

[augeleven]

ETA
somehow I didnt log the squats
11/16?
squat 275x3
275x1x5

EZ bar curl
50x10x3


ambw=213.2
Chin-ups
BW x 5 warm up set 2 min rest
BW x11 @8.5 2 min rest
BW x6,6,6,5,5,5 1 min rest

I looked at the bar for SGDL
Still feeling overwhelmed with stuff.
Don’t have the energy for much besides eating and drinking.

On the plus side, I have the go ahead to enter a powerlifting meet in March.

[Allentown]

Grats on PR, .5Murph!

[augeleven]

GZCL GG W12D4
ambw=??

Press kneeling, 1 min rest
125x5 @9 ish. Pretty much the same as last week
125x3
125x5
superset with:
Hammer Curls no rest
15s x20,15,12x4,15

Bench 1 min rest
200x8 @8.5
200x4x5
superset with:
Dumbbell Rows no rest
60s 50s x10x4

Dips 1 min rest
BW+10 x8x2
BW x8,9
superset with:
Lateral raises no rest
8s x20,15,12,15

Arms feeling beat up. Feeling unfit and needing cardio.
This may be my last week on GG. I think I’m going to do some OG Montana HPS

[OrderInChaos]

This may be my last week on GG. I think I’m going to do some OG Montana HPS

Seeking more SBD(P) gains and daily volume than GG provides?

[augeleven]

This may be my last week on GG. I think I’m going to do some OG Montana HPS

Seeking more SBD(P) gains and daily volume than GG provides?

I’m feeling a little beat up from pushing too hard, and I’ve been pushing the program since late August-it’s time for a change. I’m still gonna keep some of the GG tenets

I’m thinking of something like I was doing last fall, but with stuff moved around for a “Deadlift First” day.
Day 1
Deadlift T1 GG -style
TnG bench 70ishx5x7-9
Front Squat 70ish x5x6
Weighted chins

Day 2
Treadmill intervals
Press 1@8, 7 minute density
Bro stuff

Day 3
Squat 5-8 singles with 5rm
Paused Bench 5-8 singles with 5rm
SGDLx5x5
Dips density block

Day 4
Slow jog
Chin up density
More bro/back stuff

Day 5
Squat 80 ish x2-3x6
Paused Bench x3x6
Maybe RDLs?

[augeleven]

GG/HPS W1D2 need a better name for the block. and a new log title
ambw=??

Press
Skipped due to heavy upper body day yesterday

***Circuit***
Treadmill
5 x6mph x2:00
Lateral Raises
10s x15x3
Band pull aparts
15x3
DB curls no rest
20s x15x3

No rest for 3 rounds, then canned the arm work.
Next time I might alternate delts/arms and back/core for more recovery time.
I'm going to target 8 rounds before I speed up.

[augeleven]

GG/HPS W1D3 Gainztana Method? ...nah
ambw=??

Squat 1-2 min rest
280x1x3 too grindy for dat neuro/power/technique pump (y'all)
265x1x3 we'll start here next time

Breathing Paused Squat 1 min rest
135x10 breaths x2 these again because of Hector's success with them.

Paused Bench Belt wraps and knee sleeves, 1 min rest
225x1x5
superset with
SGDL Belt, DOH, 1 min rest
215x5x5

Reverse Band Bench1 min rest
225x3x2

Dips 5 min density block
5,4,3,3,3,3,4,4,4=33

time: 75 minutes
I should be able to do this much in about 50 minutes.

[augeleven]

GG/HPS W1D4
ambw=??

Chin-ups amrap + density block
BW x11 @9.5 2min rest
BW x34 in 7 minutes

Jogmill slooooow
15 minutes 1.09 miles

Dumbbell Curls 1 min rest
20s x15,12,12,10

shoulder said no to delt stuff

[augeleven]

not feeling good. super achy

gghps w1d5

squat
245x3x4, x2x2 harder than I expected

Bench
205x3 shoulder hurts.
not cool

I might hop right back to GG and pick up where I left off, only super lighter

[Wilhelm]

When is the meet?

[augeleven]

March 22nd, @Wilhelm
Last year’s meet had a fair group of full grown adult males
totaling under 1000#, so I’m confident I won’t be dead last, which is nice.
That’s provided I actually finish some workouts between now and then.
We’ll see.