Zercher
Work up to 215x1
175x12, 60 sec rest, 175x10
Walking lunge BW +70lb 5x25
BWx50
Pretty intense day, even though it’s short. Legs were pumped as hell and super shakey after the 50% sets.
Edit: woke up at 201.5 yesterday morning
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That sounds brutal
Yeah it sucked pretty bad… I feel like I should push myself pretty hard on zercher day since it’s a pretty short workout.
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OHP
Work up to 115x1
90x12, 60 sec rest, 90x9
BW dip 350- 17, 13, 10, 60 sec rest, 5
DB Row @ 72.5- 15, 13, 12- Total 40
Chin- 6,6,6,5,5
Band Curls 3 sets, triple drop set on last set
Nothing too noteworthy. Going to keep 90lb for 50% set next week and go for 14/7 before I go up in weight.
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Squat
Work up to 315x1
265x12, 60 sec rest, 265x9
RDL
Work up to 315x1
245x16
BW lunge- 80, 50, 40
Recorded 50% set today to check form. Definitely pretty far above parallel on a lot of them. Going to stay at 265 next week and record again to check depth. Left rest in there to be sure I’m sticking to the 60 seconds.
Again, wanted to hit a PR on overwarmup sets. 315 feels easy now for a single. Might start hitting it for a double on warmups.
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Bench
Work up to 205x1
165x12, 60 sec rest, 165x7(fucking finally)
Incline press 350 @ 100lb- 22, 11, 11- Total- 44
Pendlay- 180x8, 170x8, 155x12, 155x10 dropset 135x6
Band pull down- 31, 19, 15
Band curl 3 sets, last set triple drop set, paused eccentrics halfway on last drop set. The set went on for like 3 minutes. It was absolutely brutal.
Bench felt ok. Ended up putting mats under the bench to raise up liftoff and I was able to stay tighter than normal. Not extremely happy with my bench so I’m considering looking into a taller and wider one that is non-adjustable. The one I have is contoured and I can’t always fit my shoulders on it depending on how it is positioned. For now I’m just going to raise the bench and see if it continues to improve how benching feels.
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Also I wanted to add that I’m about two months into GMM. I definitely am still enjoying it and it’s a great challenge to beat previous numbers. Once it starts getting warm here consistently I may switch back to 531 3 days/week until the fall… I don’t want a repeat of last summer.
I’m sure I’ve hit some rep PRs in these past few months, specifically on squat and ohp. I’m definitely missing deadlifting pretty badly right now though. Gotta hit that 300lb zercher before I make any changes though.
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Haha and I bet you felt like you were almost done at 2 minutes but somehow kept doing more
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That is exactly what happened lol
Did a de-rail off program today. Not even close to what I was supposed to do but I’m sick of creating goals and not reaching them.
Zercher
95x10, 115x5, 155x4, 185x3, 205x1, 255x1, 205x1, 255x1, 285x1, 300x1
Vid is 255, 285, 300
Started getting light headed around 255 on liftoff from the rack. Tried to take a breath before descent of 285 which was a huge mistake. Overall pretty happy with the 285 and 300 reps. Could’ve gotten a bit more depth on them and stayed more upright, but that shit was heavy.
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OHP
Work up to 115x1
90x14, 60 sec rest, 90x7
BW dip 17, 10, 10, 10 RP 7 Total- 37+17
DB row @ 72.5- 18, 14, 14
Pullup 6,6,6,5,5
Band curl 3 sets, last set iso hold halfway, slowly drop to sides, rep and hold again 3 times.
OHP felt great today. 50% set goes up to 95 next week. Started getting out of position on second dip set so I stopped and added a rest pause set at the end.
Weighed 203 after work yesterday, so I’m “down” 3-4lbs. Prob all water weight. Past few days have been 85+ here with a lot of rooftop work and overtime. Doesn’t help were short staffed at the moment either so I foresee a pretty stressful few months coming up. Just going to do what I can.
Squat
Work up to 315x3
265x12, 60 sec rest, 265x7
Conventional DL work up to 345x1
Edit: wanted to add I slowed my squat reps way down and went deeper on them than last week. Down two reps from last time, which I suppose is to be expected.
That’s all for today, work and the heat has been killing me. Placing my order for 531 forever tonight so I can start thumbing through options for the next program. Seriously considering Leviathan as suggested by @garagerocker13 and @mortdk a few months ago.
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Fuck yeah dude! I think Leviathan would be a great one to run while you’re doing other physical stuff (summer, anyone?), because you’re not really banging against the rev limiter if your TM is right. I’ll likely run that at the end of the summer, though, because I’ve gotten fluuuuuuffy and need to run something that’ll help me fix that.
The way you guys described it makes it sound perfect for self regulation. I had some serious issues last summer with burnout and I’d love to avoid that even if progress slows down.
Wish I could give some words of wisdom on fat loss, but I don’t know the first thing about it haha. It’s been a failed two year bulk turned recomp for me lol.
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Bench
Work up to 205x1
165x9, 60 sec rest, 165x6
Incline press 350 @ 100lb- 25, 13, 12 Total- 50
Pendlay 165x8, 165x8, 145x12, 145x12
Band Pull down- 33, 21, 17
Band Curls 3 sets, last set iso hold, slow negative, drop set, iso hold slow negative
Assistance stuff went well today. I could tell from the first bench set it wasn’t in the cards today. 205 was a real grind. Happy with incline, pull down and curls tho.
Work has gotten ridiculous lately. Did a 10hr today (not too bad, happy for the overtime) but I walked, no joke, about 7 hours of that, more often than not with my 50lb tool bag, a 6’ ladder, 30lb can of refrigerant and gauges, among other equipment, and that’s in addition to the staircases I had to go up and down. Not really feeling too beat up… just exhausted which is to be expected this time of year. Had a busy weekend working in the yard as well so my expectations were pretty low today.
Received my 531 forever book today and made it to about page 5… hoping to have some time tonight to dig in and start book marking some pages.
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recovery page 254
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Haha perfect, didn’t get that far yet, still looking through all of the templates… I most definitely will read and re read the recovery and conditioning sections until it’s burned in my brain.
Zercher
Work up to 255x2
185x12, 60 sec rest, 185x10
Walking.lunge BW +70lb- 1x40, 1x20, 1x20/dropset to BW/x20
Quads are on fire. Last zercher day for a while. Planning on switching to 531 next week.
Not sure how this is all going to go, what my maxes are or if I should even test for them. I may just be conservative and ease back into it with a lowerish max and work back up.
Still trying to decide which program to run as well. There are so many options. Leviathan is (sort of?) close to what I have been doing so I may go with that. Going to keep flipping through pages and try to find something that stands out. Otherwise, Leviathan it is.
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So I’m in a toss up between SVR II, God is a beast, and Leviathan. They’re pretty different programs and I’m not too sure which of them would suit me best. SVR seems great for pushing supplemental work and on the opposite end of the spectrum, Leviathan has intensity. God is a beast seems pretty intense as well… I’d be doing, more than likely, 3 days a week no matter which program I choose.
Crunched some numbers on SVR and with conservative maxes everything seems absolutely do-able.
Maxes I decided on are…
Squat- 315
OHP- 115
DL- 345
Bench- 200
I know for a fact I can hit these any day of the week. Never tried for a true max and I’d rather not waste time trying.
So with 85% TM, everything should be well within reach for at least the first few cycles without issue. I’ll use this time to add in easy conditioning AT LEAST 3 days a week and I’m hoping to get at least one day on the weekend to do some as well, so anywhere from 3-5, as Jim recommends. Hard conditioning will have to be put on hold as I’m concerned about doing too much work right off the bat and totally screwing myself.
I may flip a coin to decide which program to run, or if anyone has any suggestions or criticisms I would love to get some opinions on the matter. My main concern is recovery once I get to the point of pushing the weight up after a few cycles.
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500th post
OHP
Work up to 125x1
95x12, 60 sec rest, 95x5
Dip- 15, 12, 10
Tempo DB row @ 52.5lb slowly lowered- 20,18,15
Pull up 6,6,6,6,5
Band Curl 3 sets, last set double drop set.
OHP felt good today, dips have been taking a nose dive due to weight gain and that’s perfectly fine with me. Decided to lower weight and slow down lowered portion of DB rows. Will more than likely do that for 531 as well.
Excited to start 531 next week. Might hit squats tomorrow if free time permits me to. If not I’ll just skip them and start with squats on Monday.
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