I am still hitting my stride with squatting and deadlifting. The numbers are low as planned. Partially because I am coming back from rehabbing some issues. I think the bigger reason is because I am just weak. At my best I have trap bar deadlifted 800 lbs and safety bar squatted 650. Although I was much bigger then, I was just stronger also.
Presently I am not training for strength. I have to remember that. I am just trying to get my body conditioned, meanwhile the lower weights are allowing all those little nagging issues to continue to heal up. Everything is happening as planned. I just have to stay the course. I probably say this every week, but I'm old and I have to continually remind myself.
So it was a really good week. I had to juggle some days around because of a work thing and a wedding. I still got it all in. I took some of the assistance out of a few places because I ended up training back to back to back on Saturday, Sunday, and Monday (Monday is not listed as it was done in Week 3) I did a bunch of extra work also. Some grip work and a few different conditioning circuits. I continue with regular stretching and rolling at all times during the day and week. I can't really keep track of it in my head. I think I am going to have to start journaling that as well. It's not programmed, I'm just going by feel. It seems the more I do, the better I feel.
WEEK 2 GPP BLOCK
MONDAY
Seated OHP w/Football Bar
OHP 65x5
Face pulls w/mini band x25
OHP 80x5
Split Squat x15 each
OHP 95x5
Face pulls w/mini band x25
OHP 105x5
Split Squat x15 each
OHP 120x5
Pull-ups x6
OHP 130x5
Pull-ups x6
OHP 105x5
Pull-ups x6
OHP 105x5
Pull-ups x6
OHP 105x5
Barbell Shrug 185x12
OHP 105x5
Barbell shrug 185x12
OHP 105x5
Back raise 25x10
Time 21:08
TUESDAY
Squat w/Safety Bar
Squat warm-up 135x5
Ab Rollouts x12
Squat warm-up 185x5
Ab Rollouts x12
Squat warm-up 225x5
Ab Rollouts x12
Squat Work Set 230x5
Pushups x16
Squat Work Set 265x5
Dbl row 70x10
Squat Work Set 300x5
Pushups x16
Squat 230x5
Dbl row 70x10
Squat 230x5
Pushups x16
Squat 230x5
Cable curls 20x20
Squat 230x5
Pushups x16
Squat 230x5
Cable curls 20x20
Time 28:49
WEDNESDAY
40 minute trail walk
Thursday
I can't remember what I did here, but I had to do some type of cardio
1 hr deep tissue massage
SATURDAY
Bench w/Football Bar
Bench warm-up 135x5
Face pulls x25
Bench warm-up 185x5
Face pulls x25
Bench warm-up 225x5
Bench Work Set 240x5
Bench Work Set 280x5
Bench Work Set 300x5
Bench Work Set 240 5x5
Inverted row 3x15
Pushdowns 50 3x15
Untimed
SUNDAY
Trap bar deadlift
Deadlift warm-up 135x5
Hanging leg raises x12
Deadlift warm-up 185x5
Hanging leg raises x12
Deadlift warm-up 225x5
Hanging leg raises x12
Deadlift Work Set 230x5
Deadlift Work Set 265x5
Deadlift Work Set 300x5
Deadlift 265x5
Carble curls 20x10
Deadlift 265x5
Carble curls 20x10
Deadlift 265x5
Carble curls 20x10
Deadlift 265x5
Carble curls 20x10
Deadlift 265x5
Untimed
