Progress

[eleukoa]

Finally starting a log here.

I'm currently in my 3rd week of my second GSLP 12 week cycle (if one could call it that).

Stats: 38, 186 cm, 108 kg

Long-term goals 180 kg squat, 140 kg BP, 100 kg OHP, 250 kg DL

Started in April with the GSLP, pushed my squat to 3x5 152.5 kg, bench to 3x5 92 kg, OHP to 3x5 70 kg and DL to 1x5 165 kg. No resets in my first cycle. Was on vacation in July/August. So, I only started 3 weeks ago again. Lowered the weights to improve on the AMRAP sets.

Today:

BP 5,5,9 88 kg

Squat 5,5,9+1 130 kg (form deteriorated on 9th rep, racked the bar and did another rep)

Neck harness 4x25 20 kg

Hammer curls 2x15 27 kg

Push-ups 4x24

Will include chins again once my lower arm tendons allow it again.

[eleukoa]

I didn't realize that my post/log had been approved. So, now I am a bit behind with updating it. Anyway, here are my last workouts:

Session 2

OHP 5,5, 7+1 63 kg

DL 5 160 kg

Yates rows 3x10 85 kg

Neck harness 4x25 20 kg

Session 3

BP 5,5,9 89 kg

Squat 5,5,9 132.5 kg

Session 4

OHP 5,5,8 64 kg

Squat 5,5,9 135 kg

Side Laterals 2x15 33 lbs

Session 5

BP 5,5,10 90 kg

DL 2 165 kg (wtf???)

Neck harness 4x25 20.5 kg

Yates rows 3x10 86 kg

Session 6

from today (should have been the workout from last Saturday); first time in many years that I worked out in the morning i.e. 4.30 am, had half a cup of oats and a protein shake and a 20 mins walk with the dogs before working out

OHP 5,5,8 65 kg

Squats 5x5 137.5 kg (bar placement in the 3rd AMRAP set was wrong, re-racked the weight after 5 reps in the 3rd set and went for a 5x5 routine)

Overall good progress in the OHP and BP, squats were also coming along nicely until today, gotta improve my DL though, I've been up to 180 kg previously on another program, so I don't know what's the problem right now.

[eleukoa]

Session 7

BP 5,5,10 91 kg

Squats 5,5,8 140 kg

Neck harness 4x25 20.5 kg

Dumbbell curls 2x15 37 lbs

Glad to be in the 3-plates a side territory again for the squats. Not the 10 reps I had hoped for but considering my legs were still a bit tired from the volume 5x5 two days ago I cannot complain.

BP felt strong, I'm still weak compared to others of course but I'm moving in the right direction. 3 reps more than last time in July/August when I did 91 kg.

Music was Lucifuge and Justice for all.

I've subscribed to Brooks Kubik's newsletters. This came in recently:

Hail to the Dinosaurs!

Here's a simple way to get two or three
times more benefit from your training --
without changing ANYTHING -- just by
following the advice I'm going to lay
out below.

1. The night before your workout, write
it down on paper. The whole thing. Every
exercise -- every weight -- every
set -- and every rep.

2. Then READ what you've written down. In
fact, don't just read it -- STUDY it.
Commit it to memory.

3. Next, close your eyes and visualize the
entire workout from start to finish. Pretend
you're watching a movie -- a movie of your
workout. And when you do, be sure to watch
yourself perform every rep in PERFECT form.

4. Repeat step no. 3 before you go to bed --
when you wake up in the morning -- and once
or twice throughout the day.

5. Before your workout, take the piece of
paper and READ your workout one more time.
Once again, STUDY it. The close your eyes --
and visualize it.

6. Now go train -- and do EXACTLY what you
wrote down the day before.

7. During your workout, stop and close your
eyes and visualize the coming set -- and see
yourself performing it PERFECTLY -- and then
open your eyes and perform the set -- and
make it just as perfect as you imagined.

I know, I know. Sounds silly. Mumbo jumbo.
Mind games.

But guess what?

It WORKS!

It works better than anything else you could
do.

And it will literally double -- or even TRIPLE --
the benefit of your workout.

So that's the tip for the day. And it's a powerful
one.

As always, thanks for reading, and have a great day.
If you train today, make it a good one.

Yours in strength,

Brooks Kubik

[eleukoa]

Session 8

OHP 5,5,7+1 66kg

Side Laterals 3x15 35kg

Hyperextensions 15

DL 5x85 kg, 4x102 kg, 10x2x120kg

As per Jim Steel's recommendation I started the "Training like an athlete" progression for my DL taking 170 kg as a 1 rep max. Switched my grip to mixed grip again (left underhand, right overhand).

Additionally:

Farmers walk, KB swing, sandbag walk, waiter's walk, sprints, KB swing

FM push-ups 4x28

Hammer chins 3

1 hour fasted walk with dogs + 30 mins stationary bike + Seinfeld (love that show)

[eleukoa]

Session 8

OHP 5,5,7+1 66kg

Side Laterals 3x15 35kg

Hyperextensions 15

DL 5x85 kg, 4x102 kg, 10x2x120kg

As per Jim Steel's recommendation I started the "Training like an athlete" progression for my DL taking 170 kg as a 1 rep max. Switched my grip to mixed grip again (left underhand, right overhand).

Additionally:

Farmers walk, KB swing, sandbag walk, waiter's walk, sprints, KB swing

FM push-ups 4x28

Hammer chins 3

1 hour fasted walk with dogs + 30 mins stationary bike + Seinfeld (love that show)

[eleukoa]

Session 9

Should have worked out yesterday but too many things came up, so I went at it this morning.

BP 5,5,9 92 kg Should have had a 10th rep, pissed off about that.

Squats 5,5,8 142.5 kg, Where are the 10 reps gone???? At least 2 reps more than last time at this weight.

Kirk shrugs 5x5 80 kg Forgot to do them last time on my DL day.

Dumbbell curls 15, 10+5 41 lbs

Neck harness 4x25 21 kg

KB swings/Leg raise 4x25(24kg)/10 without stopping

[eleukoa]

Session 10

OHP 5,5,8+1 67kg - happy with it

Squats 5,5,8 145 kg - making progress

Side Laterals 15, 15, 8 37 lbs

Dumbbell press 15, 8, 8 55 lbs

Neck harness 4x25 21.5 kg

KB swings 50, 34+16 24 kg

Very hot today!

[eleukoa]

Session 11

BP 5,5,8.5,5 93 kg Man, I suck so bad! The 9th rep was hanging there in the air and wouldn't lock out.

DL 5x85 kg, 4x102.5 kg, 2x120kg, 8x2x127.5 kg 1 min rest

Kirk shrugs 5x5 85 kg

Yates rows 8x85 kg, 2x8 90 kg

Neck harness 4x25 21.5 kg repeated same weight from last time, better ROM this time

HIT Farmers walk/sandbag OHP/sprint/KB swings x2 11mins

[eleukoa]

Session 12

OHP 5,5,5,4,3 68 kg

Squats 5,5,5 147.5 kg

Neck harness 4x25 22 kg

Side Laterals 3x10 37 lbs

As you can see not a good session. Form was off, focus was off, aggression was off. Same weights next time. lost a session here.

[eleukoa]

Session 13

BP 5,5,7 94 kg - tried a slightly closer grips, pinkie on the ring

Squat 5,5,8 147.5 kg - minor improvement compared to last time, had probably a couple more reps in me but my lower
back suddenly tightened up on rep 8

Neck harness 4x25 22.5 kg

GHR 3x10

Dumbbell curls 2x15 41 lbs