W13D3 Greyskull LP
Fasted morning airdyne 20mins
Frequency method: 100 pushups 50 chins
Lifting:
OHP 130lb 5 5 8 (3 Rep PR)
Chins 67.5lb 5 5 5
TBDL 335lb 10
Dips 62.5lb 2x12
Hanging knee raises 2x12
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W13D4 Greyskull LP
Fasted morning walk 2 miles
Frequency method: 100 pushups 50 chins
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W13D5 Greyskull LP
Frequency method: 100 pushups 50 chins
Lifting:
Bench 202.5lb 5 5 7
Yates row 202.5lb 5 5 7
Squat 260lb 5 5 10 (PR! Last 260 amrap was 6 reps. I think i could of squeezed 1 or 2 more too)
Drag curls 55lb 2x12
Ab wheel 2x12
Felt off today. Had a headache all day. Coming down with something. Hoping its minor. I almost skipped today but glad i got most of my work in
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Strong squatting! Congrats on the PR.
Also hoping whateverās got you down doesnāt hang around long.
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W13D6 Greyskull LP
Conditioning: Apex Sled
Sled pull/push driveway 200lb
10 KB swings 70lb
10 rounds
Frequency method: 60 pushups 30 chins
Ran out of time for FM work today
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W14D1 Greyskull LP
Frequency method: 100 pushups 50 chins
Lifting:
OHP 132.5lb 5 5 6
Chins 70lb 5 5 6
Squat 270lb 5 5 8 ( 3 rep pr from last 270)
Dips 65lb 1x12
Hanging knee raises 2x12
Tricep twinge on the dips again so i capped it to 1 set
Ohp felt heavy but squats felt strong. Pry had 10 in me but playing it safe. Last week of GSLP and i dont want to come out hurt.
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More strong squatting, another PR! Awesome.
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W14D2 Greyskull LP
Frequency method: 100 pushups 50 chins
2 hours of basketball tonight
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Bball went great. Best iv played in a long time. Feeling really good!
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W14D3 Greyskull LP
Fastes walk this morning with stroller
Frequency method: 100 pushups 50 chins
Lifting:
Bench 205lb 5 5 7
Yates Row 205lb 5 5 7
TBDL 345lb 10
1 more lifting session of this GSLP cycle. Starting to think about a deload/test week and wondering what to jump into.
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W14D5 Greyskull LP
So i debated logging this but I am going toā¦
Thursday was busy and i wad unable to get any FM work or OS resets in. Into Friday i woke up with some dull back pain. If im honest with myself i think I could sense this pain for a few weeks now but felt good enough to ignore it. Made the executive decision to skip my final lifting day of my 14 week cycle. Was hoping for a huge squat AMRAP but did a cost/benefit on it and decided to skip.
This sort of put me in a mood so i skipped all FM work and Resets and opted to drink beer and watch bball. I also ate like a pig. Fries, pretzels, nachos, beer, etc. I am a total believer in āliving lifeā but i took it too far today because i felt sorry for myself.
Bygonesā¦ time to think about my next training cycle. Gslp has been awesome to me but i am ready to shake things up. Been browsing 531 Forever and TB3 books. Still undecided but I am giving myself a deload weel next week and starting the following. Been neglecting conditioning lately so may switch to focus on that.
2 Likes
W15D1 Deload Week
Did some stuff from Super Joints this morning along with 3 OS resets today. Some stretching and massage gun in the evening as well.
Also got in 50 chins, 100 pushups, and a mile walk
2 Likes
W15D2 Deload Week
100 pushups 50 chins 1 mile walk
OS Resets with light KB carries
2 hours of bball planned for tonight
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W15D3 Deload Week
Just OS resets, light carries and 100 pushups 50 chins.
Will stretch later with some massage gun stuff
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W15D4 and D5 Dealod Week
Nothing much to say. OS resets, walking pushups and chins.
Getting ready to dive into a new cycle next week
2 Likes
W1D1 Building the Monolith
So after 14 weeks of Greyskull LP iv decided to test myself with BTM. Been bulking the past 6 weeks and will continue thru this 6 week plan.
This workout beat me down. 14 weeks of 3x5+ with very little assistance into this squat session was brutal. Legs are thrashed!
Main:
Squat: 5x531
200lb 1x5
230lb 1x5
255lb 5x5
OHP: 5sPro
95 1x5
110lb 1x5
120lb 1x5
95lb x 15 (FSL Amrap)
Assistance:
Dips 130
Chins 100
Pullaparts 100
Time: 49 mins
I superset the chins through all the other movements.
3 Likes
BtM is on my list, so Iām very excited to see you tackle this. Rock on!
1 Like
W1D2 Building the Monolith
Frequency method: 100 pushups 50 chins 100 pull aparts
Conditioning:
Sled drag/push 200lbs x 10 rounds. Resting 90s between rounds
Got in some OS resets, carries, and a walk as well.
3 Likes
W1D3 Building the Monolith
Frequency method: 100 pushups 50 chins
OS Resets x3 with carries
Lifting:
TBDL 3x531
275lb 1x5
310lb 1x5
350lb 3x5
Bench 5x531
145lb 1x5
170lb 1x5
190lb 5x5
DB Rows 50lb 70
Poundstone Curls 25lb axle
1x50
2x25
(Ouch wtf are these)
100 pull aparts
Total time: 43 minutes
Raining so i missed my walk. If it passes later I may try to get one in yet. Legs are made of cement from Monday yet.
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Got the walk in. Pulled 3 kids in a wagon which was surprisingly challenging
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