W8D4 Greyskull LP
fasted morning walk 2 miles
Frequency method
50 chins 100 pushups
Original Strength
Resets into…
10m of crawling (forward/backward baby and leopard crawls)
10m KB suitcase carries 53lb
Got a trip coming up soon. 8 weeks of GS going very well but my ocd may have me switch to something else when i get back.
W8D5 Greyskull LP
Today was odd. Got very little sleep and woke up feeling under the weather. Spent the day between work and packing for a trip. Was in a bit of a mood due to feeling unwell right before a vacation. Didnt get any frequency method in, skipped my walk, didnt lift… pity party.
Was sitting on my ass tonight and got the wild idea to just test a couple 1RM lifts. I went outside and started throwing weights on the bar and squatting. I felt super confident in my brace with singles so i kept going. 225 250 275 hit 295 which felt like butter. Told myself its a PR day. Having hit 315 before I bumped it to 325 for a lifetime PR( yea not much but monumental to me given my back injury history). Felt good in the walk out but couldnt get much out of the hole. Stalled and failed. Pretty disappointed but also amazed that I am even squatting 3 plates at all at this point. I was in PT few weeks ago.
Hit a lifetime PR on OHP after of 160lb at 175 BW. So happy with that. Thats all i did today
Heading into vacation/deload and well see what happens when I get back. All and all I am pleased if only for the fact that i am doing something I love again (chronic back issues). Training is an important part of my life. Im not super strong or fit but training everyday gives me a chance to be human, to be better than yesterday, to stay disciplined, a true outlet in such a weird world where nothing real matters like it used to. Our bodies are amazing.
I digress, this is a great community and oozes inspiration daily. Im excited to see where I can go from here. Much respect to everyone here.
Congrats on the PRs, man! That’s the best kind of medicine.
Enjoy your vacation!
Thanks @SvenG
Vacation Break
OS Resets
Iron wolf CVP 20m AMRAP
10 8-count burpees
10 squat
10 pushups
10 in/out situps
OS Resets
Vacation Break 2
OS Resets with leopard crawls…
Iron wolf workout
25 Navy Seals buy-in…
Ladders of burpees and squats
1-10
1-8
1-6
1-4
1-2
Additional rocking, rolling, and leopard crawl
Vacation Break 3
Had 0 time today so i just stuck with my morning Resets but pushed the leopard crawl to 2 minutes non stop ( while nose breathing) and hit it easily. Was pretty pumped as 30 seconds used to gas me to where I had to stop.
Week 9 Deload
So had a family vacation this past week so didnt train much. Found a few 1RM and a couple burpee workouts.
Last 8 weeks was GSLP to try to regain some strength after a long bout with back injury then covid. I am happy where I am today but instead of switching programs im committing to 6 more weeks of GSLP along with a caloric surplus. I have been intermittent fasting for a while maintaining weight. So my plan will be to eat and lift for 6 weeks with the goal of increasing my weight and bench squat TBDL and OHP.
Weight: 175lb
Squat: 295
Bench: 240 (lifetime pr)
OHP: 160
TBDL: 395
After 6 weeks ill retest these numbers. New cycle to start Monday. Keeping my back healthy is priority #1 so if i sense thats at risk I will adjust.
W9D1 Greyskull LP
Fasted morning airdyne 20 mins
Frequency method
50 chins 100 pushups
Lifting
Bench 185lb 5 5 8
Yates Row 185lb 5 5 8
Squat 250lb 5 5 7
Drag curls 45lb 2x12
Ab wheel 2x12
Overall happy given a week of beer and lounging.
W9D2 Greyskull LP
Fasted morning cardio: Airdyne 20 minutes
Frequency method: 100 pushups 50 chins
Some OS stuff today as well as a 2 hour pickup bball game tonight. Its been a long time for me so i am expecting soreness
Got 6 good meals in today
W9D3 Greyskull LP
Fasted morning cardio: airdyne 20 mins
Frequency method: 100 pushups 50 chins
Lifting:
OHP 132.5lb 5 5 5
Chins 52.5lb 5 5 6
TBDL 295lb 10
Dips 52.5lb 2x8
Facepull red band 2x25
Lat raise 10lbs 2x15
Hanging knee raises 2x12
Legs are thrashed from basketball last night. Need to get used to playing again. Capped the TB at 10 cause my knees were off.
All eating goals hit today as well.
W9D4 Greyskull LP
Fasted morning airdyne 20 mins
Frequency method 100 pushups 50 chins
Some OS resets and a walk as well
Eating is going well but already sick of feeling so full
W9D5 Greyskull LP
Fasted morning snow shoveling 20(ish) mins
Frequency method 100 pushups 50 chins
Lifting
Bench 187.5lb 5 5 8
Yates Row 187.5lb 5 5 8
Squat 255lb 5 5 7
Drag curls 45lb 2x12
Ab wheel 2x12
Had only 25 mins to lift. Weights all felt good. Have to somehow find time to eat 3 more meals today…
W9D6 Greyskull LP
Frequency method: 100 pushups 50 chins
Did a Strongfirst workout known as A+A.
Bascially i set up mine as a emom with 5 53lb KB snatch every min for 30 mins
Avg HR was 135 which is pretty good for how easy it felt. Higher than a walk or airdyne ride. Did get a nasty blister tho
W10D1 Greyskull LP
Fasted morning airdyne 20 minutes
Frequency method: 100 pushups 50 chins
Lifting:
OHP 135lb 5 5 6 (PR!)
Chins 55lb 5 5 6
Squat 260lb 5 5 6
Dips 57.5lb 2x8
Hanging knee raises 2x12
Facepulls 2x25
Got some crawling and carries in today as well. Also on track to hit eating goals for the day
Nice PR, mate!
W10D2 Greyskull LP
Fasted morning airdyne 20 mins
Frequency method: 100 pushups 50 chins
OS Resets, crawling, light carries
Playing 2 hours of basketball tonight as well.
W10D3 Greyskull LP
Fasted morning walk
Frequency method: 100 pushups 50 chins
Lifting:
Bench 190lb 5 5 8
Yates row 190lb 5 5 8
TBDL 305lb 10
Drag curls 45lb 2x12
Ab wheel 2x12
Lat raises 10lb 2 x20
W10D4 Greyskull LP
Fasted morning airdyne 20 mins
Frequency method: 100 pushups 50 chins
OS Carries and crawls.
W10D5 Greyskull LP
Fasted morning airdyne 20mins
Frequency method 100 pushups 50 chins
Lifting:
OHP 137.5lb 5 5 5
Chins 57.5lb 5 5 7
Squat 265lb 5 5 6
Dips 55lb 2x8
Hanging knee raises 2x12
OHP felt heavy. I sense a GSLP deload soon. Chins feel great. All the FM work I think. The first 2 sets of squats felt so heavy then on my “amrap” it was lile butter. Still stopped at 6 (which is a pr for me) just to make sure the ole back stays healthy. I dont wanna get amped up and push. I think about how my back feels every rep. Gaining weight and got all my meals this week. Already sick of eating but its night and day difference under a bar when eating with a purpose and not. Will weigh myself tomorrrow morning.