Insert training log title here

[ohlol]

11/14/18 - GPP cardio
LISS: 25min@6

[ohlol]

11/15/18 - BBM 7 week GPP Hypertrophy 4 day
High bar squat (beltless): 180x8@6, 195x8@7, 205x8@7.5, 205x8@7.5
Incline bench: 95x8@6, 115x8@7, 120x8@8, 120x8@8
Lever row (myoreps): 45x15, 45x5, 45x5, 45x5, 45x5, 45x5
Lat pulldown: 110x14, 110x12

I'm so not used to high bar squats. Legs are definitely going to be sore tomorrow. They felt solid AF though.

Never done incline barbell bench, so that was interesting. Was working up to what I thought would be an RPE 7 and suddenly 115 felt like maybe a 7.5. Will be good to see how this moves up as I get better at doing it.

I fucked up, the lat pulldowns were supposed to be a density block, and I would have done pull ups instead. Oh well.

[ohlol]

11/16/18 - BBM 7 week GPP Hypertrophy 4 day
Deficit deadlift: 200x8@7, 215x8@8, 215x8@8
Close grip bench: 120x8@6, 130x8@7, 140x8@8, 140x8@8
Pendlay row (myoreps): 95x15, 95x5, 95x5, 95x5, 95x4

Deficit deadlifts were fun. I was curious to see how they'd feel given I struggle to get my back completely straight in a regular conventional deadlift. I had my gf record a set and it wasn't bad actually. I got a little loose but I think that was mostly just due to getting tired. Multiple sets of 8 are ... not what I'm used to, with deadlifts. Lol.

I was roughly guessing I might work up to 225lb for RPE 8, but 215 felt about right. 200lb honestly didn't feel like a true @7, so I think the 8s were a strong contributing factor to 215x8 feeling like an @8.

[ohlol]

11/20/18 - BBM 7 week GPP Hypertrophy 4 day
Comp. squat: 210x6@6, 230x6@7, 230x6@7, 240x6@8, 240x6@8
Comp. press: 85x6@6, 90x6@7, 100x6@8, 100x6@8, 100x6@8
DB bench (myoreps): 45x16@8, 45x5, 45x5, 45x4
Triceps pushdown: 49.5x13@8, 49.5x12@8, 44x12@8

Shifting this week forward a day bc of Thanksgiving. It'll be my "Wednesday".

Squats were on lock tonight. Took a bit to get my shoulders warmed up but my hips felt great real quickly. My top sets at 240lb were almost RPE 7.

[ohlol]

11/21/18 - BBM 7 week GPP Hypertrophy 4 day
Comp deadlift: 235x6@6, 250x6@7, 250x6@7, 265x6@8, 265x6@8
Comp. bench: 130x6@6, 140x6@7, 150x6@8, 150x6@8, 150x6@8
Leg press (myoreps): 150x16@8, 150x5, 150x5, 150x5, 150x5, 150x5

On my last set of deadlifts I had 2-3 reps with my hips starting too high so that kinda screwed me.

Second week in a row I've gotten 5x5 on the leg press myoreps. I am having trouble judging RPE for so many reps in the activation set. Going to go up 20lb next week.

Everything went pretty well otherwise.

[ohlol]

11/23/18 - BBM 7 week GPP Hypertrophy 4 day
High bar squat: 185x8@6, 205x8@7, 215x8@8, 215x8@8, 215x8@8
Incline bench: 105x8@6, 115x8@7, 125x8@8, 125x8@8, 125x8@8
Lever row (myoreps): 55x19@8, 55x5, 55x5, 55x5, 55x5, 55x4
Cable curls: 38.5x15, 38.5x12, 38.5x12

Nothing to note. Good session. Had to train at 7am when the gym opened due to my schedule today. That sucked, but I was fine!

[ohlol]

11/24/18 - BBM 7 week GPP Hypertrophy 4 day
Deficit deadlift: 200x8@6, 215x8@7, 225x7@9, 215x8@8
Close grip bench: 125x8@6, 135x8@7, 145x8@8, 145x8@8, 145x8@10
Pendlay row (myoreps): 100x14@8, 100x5, 100x5, 100x4

Training was rough. I guess travel plus gambling til 3 and waking up at 7 will do that!

Got it in though.

[ohlol]

11/28/18 - BBM 7 week GPP Hypertrophy 4 day
Comp. squat: 220x6@6, 235x6@7, 235x6@7, 250x6@8, 250x6@8
Comp. press: 90x6@6, 100x6@7, 105x6@8, 105x6@8.5, 100x6@8
DB bench (myoreps): 45x18@8, 45x5, 45x5, 45x5, 45x3

Sooo I flew home from Vegas Monday morning. Considered training but decided to give it a day and continue Tue,Wed,Fri,Sat. Except Tuesday I got super lethargic and tired and bitched out. So now I get to train four days in a row this week! Woohoo!!!

I got a gorilla pod for my phone to record some of my training. Squats turned out pretty okay:

[ohlol]

11/29/18 - BBM 7 week GPP Hypertrophy 4 day
Comp deadlift (w/belt): 245x6@6, 260x6@7, 260x6@7, 270x6@8, 270x6@8, 270x6@8
Comp bench (w/belt) 1s pause: 135x6@6, 145x6@7, 155x6@8, 155x6@9, 150x6@8
Leg press (myoreps): 180x20@8, 180x5, 180x5, 180x5, 180x5, 180x5

[ohlol]

11/30/18 - BBM 7 week GPP Hypertrophy 4 day
High bar squat: 200x8@6, 215x8@7, 225x8@8, 225x8@8, 225x8@8
Incline bench: 115x8@6, 120x8@7, 130x8@8, 130x8@8, 130x8@8
Lever row (myoreps): 0
Cable curls: 38.5x15, 38.5x15, 38.5x13, 38.5x12

Solid training session, except lever rows. For starters, I apparently left my straps in Vegas. Arghhhh.

Then the bar got fucked up and stuck under the dumbbell rack. I tried moving it to the other side of the bench (thus doing a 180 for my alternate arm) but at that point I was so fatigued I couldn't hold my grip well enough to do the activation set. I was also running out of time so I said fuck it and moved on.

Technically this was supposed to be a rest day, as I started my week of training on Wednesday - way late. So I had to go W,T,F,S with no rest day in the middle. Ewww.

[ohlol]

12/1/18 - BBM 7 week GPP Hypertrophy 4 day
Deficit deadlift: 200x8@6, 215x8@7, 225x7@8, 225x8@8.5, 220x8@8.5
Close grip bench: 130x8@6, 140x8@7, 145x8@9, 140x8@9, 135x8@8
Pendlay row (myoreps): 105x14@8, 105x5, 105x4

So deficit deadlifts weren't too bad. E1RM is up 20lb from last week's fiasco. Buuuut close grip was AWFUL. Not having the rest day definitely did me in after the deadlifts.

After I got home I spent half an hour in the tub and I feel more ready for training Monday....lol.

[ohlol]

12/3/18 - BBM 7 week GPP Hypertrophy 4 day
Comp. squat: 215x6@6, 230x6@7, 230x6@7, 230x6@7, 260x6@8, 260x6@8, 260x6@8
Comp. press: 90x6@6, 100x6@7, 100x6@7, 105x6@8, 105x6@8, 105x6@8
Db bench (myoreps): 55x13@8, 55x5, 55x4
8min ab density block: 30, 30, 30, 30, 30, 30, 30, 30 (in seconds)

Amazing training session tonight. I have a headache, but my performance was so solid.

[ohlol]

12/4/18 - BBM 7 week GPP Hypertrophy 4 day
Comp. deadlift: 245x6@6, 260x6@7, 260x6@7, 260x6@7, 280x6@8, 280x6@8, 280x6@8
Comp. bench (1s pause): 135x6@6, 145x6@7, 145x6@7, 155x6@8, 155x6@8, 155x6@8
Leg press (myoreps): 230x15@8, 230x5, 230x5, 230x5, 230x5, 230x5

Another very solid night of training. Still too light on leg press, argh. Next week I switch to traditional sets/reps though.

I'm definitely looking forward to a break from so much volume.

[ohlol]

12/5/18 - BBM 7 week GPP Hypertrophy 4 day
Triceps pushdown: 55x14@8, 55x12@8, 49.5x12@8, 44x14@8
Cable curl: 44x15@7, 44x14@8, 44x12@9, 38.5x12@9
Cable row (8min density block): 99x52, 88x33
LISS cardio: 30min@6

Shoulder is killin' me from squats Monday. I put the bar a tad bit lower and, well...

Haven't been consistent with the GPP and arm work unfortunately, due to life schedule etc. I definitely felt it in the LISS - the first 15min were annoying.

[ohlol]

Update: In the shower I did 10x3 each front and side lateral raises. Shoulder feels a bit better. I'll keep doing these a 3-5x a day.

[ohlol]

Went to train last night. Was supposed to do HBBS, incline bench, and rows. Unfortunately I also woke up with a goddamn head cold.

I tried to train anyway. I had originally planned to shoot for 240x8 for my three work sets @8 on HBBS. My first @7 was 205 which went alright. Went to 225 and did a set and holy fuck it was awful. It felt more like a RPE 8. At that point I decided to stick with 225. I rested 4min, got under the bar, walked it out, and decided to call it.

My shoulder was bugging me from Monday, my body was tired and sore, and my hips were aching. I just didn't want to fucking train any more. So I went home. I was bummed, but at least I went.

I'm feeling a little better today but haven't decided if I'll go train today. Idk. Blahhhh!

[ohlol]

12/7/18 - BBM 7 week GPP Hypertrophy 4 day
Deficit deadlift: 205x8@6, 225x8@7, 240x8@8, 240x8@8, 240x8@8
Close grip bench: 140x8@6, 150x8@7, 160x8@8, 160x8@8, 160x8@8
Pendlay row (myoreps): 105x15@8, 105x5, 105x5, 105x5, 105x5, 105x5

I'm a dirty sandbagger I accidentally put 20lb on my close grip bench work sets by mistaking the previous 1s pause bench weight for my previous close grip bench weight and adding 5lb. Goddamnit. On the plus side, this means I'm a good bit stronger than I thought LOL.

I need to push harder. It's nuts to me, because I know for a fact that I have a much higher work ethic in my gym than almost ANYONE ELSE. I see NO ONE else working as hard as me. And I'm STILL not pushing myself hard enough.

Shoulder still hurts (but not as badly), elbow hurts a decent bit. Still training through it...

[ohlol]

12/8/18 - BBM 7 week GPP Hypertrophy 4 day
Triceps pushdown: 55x13@8, 55x13@8, 55x13@8, 55x11@8
EZ bar curl: 55x15@7, 60x15@8, 60x14@8, 60x12@8
Sled push: 90lb 20s:100s x10

[ohlol]

12/10/18 - BBM 7 week GPP Hypertrophy 4 day
Comp. squat: 320x1@10, 280x6@9, 270x6@8, 270x6@8
Comp. press: 130x1@8, 115x6@8, 115x6@8
Incline db bench: 60x8@8, 60x8@8, 60x8@8
EZ bar curl: 65x15@7, 70x10@9, 65x9@9, 55x12@8

So I definitely overshot my squat single at RPE 8! Damn... I am just not used to doing singles anymore. I squatted 305x1 and it FELT like an RPE 7, but in hindsight I think it was actually an 8. The remaining sets of 6 felt good, heavy.

Presses went swimmingly. I overestimated RPE for what was supposed my set of 6@9 which wound up actually being RPE 8, so I stayed there for another set and moved on. This means my press E1rm went up 10lb. Hell yeah.

Got a gnarly cramp in my hip on second set of db presses that I had to fight through for the entirety of the set! And then I got too aggressive with curls...smh.

[ohlol]

12/11/18 - BBM 7 week GPP Hypertrophy 4 day
Comp. deadlift: 330x1@7, 295x6@8, 295x6@8
Comp. bench: 200x1@7, 175x6@8, 175x6@8
2ct pause leg press: 280x11@6, 280x11@6, 300x11@7
Triceps pushdown: 55x15@8, 55x15@8, 55x12@8, 45.5x14@8

When will the sandbagging cease?! PR'd bench! Woop!!!!