Wed 26Dec2012

Neck Harness
15lbs x 25 x 4

Press
10x45
5x45
3x85
2x85

5x97.5
5x97.5
7x97.5

Deadlift
5x135
5x135
5x185

8x210

Mon 24Dec2012

Neck Harness
15lbs x 25 x 4

Bench
10x45
5x70
3x100
2x135

5x152.5
5x152.5
5x152.5

Curl
8x60+b
7x60+b

Squat
10x45
5x85
3x125
2x165

5x215
5x215
8x215

Sat 22Dec2012

Press
10x45
5x45
3x60
2x75

5x95
5x95
5x95

Deadlift
5x135
5x135
5x185

7x205

Got scheduled for family stuff multiple knights this week, didn't get the second workout in.

Thought I had someplace to be tonight.  Skipped the harness and blew through the workout in less than half the time it typically takes me.  Little twinge in the knee, but feeling good.

Wed 19Dec2012

Neck Harness
15lbs x 25 x 4

Bench
10x45
5x70
3x100
2x135

5x147.5
5x147.5
6x147.5

Curl
8x60+b
8x60+b

Squat
10x45
5x85
3x125
2x165

5x210
5x210
8x210

Sat 15Dec2012

Neck Harness
15lbs x 25 x 4

Press
10x45
5x45
3x60
2x75

5x92.5
5x92.5
6x92.5

Squat
10x45
5x85
3x125
2x165

5x205
5x205
8x205

Thurs 13Dec2012

Neck Harness:
15lbs x 25 x 4

Bench
10x45
5x70
3x100
2x135

5x145
5x145
7x145

Curl
8x60+b
8x60+b

Deadlift
5x135
5x135
3x155

8x200

Tues 11Dec2012

Neck Harness
15lbs x 25 x 4

Press
10x45
5x45
3x60
2x75

5x90
5x90
5x90

Squat
10x45
5x85
3x120
2x160

5x200
5x200
8x200

Wed 05Dec2012

Neck Harness:
15lbs x 25 x 4

Bench
10x45
5x70
3x95
2x125

5x142.5
5x142.5
7x142.5

Curl
8x60+b
8x60+b

Deadlift
2x5x95
5x135
3x185

4x225

Well screw this noise... After the first two reps I was sure I had psyched myself up hard enough to get my dead reps but lost it somewhere along the way.  Resetting and moving on.

Summary

I'll be in the Mile High in 8 weeks to defend the Prize.  The Missus had her Gastric Sleeve preformed two weeks ago.  It's MORE than time to get my shit together.

Here it is:

1) From now until the Prize, I will complete a minimum of two GSLP workouts per week with a preference for three on weeks where I'm not headed out of town.

2) Eased into it, today I'm on an IF diet HARD until I either run into problems with it (historically not a problem) or until the Prize.  Feasibly I could still do a lot of junk here, I won't be.  No straight sugar for 8 weeks, alcohol only post training if I have macros left.  I will make one exception for this: Christmas Dinner.

3) One week from today I'll start training with another martial arts school.  I will be training with them 2.5 hours, twice a week.

4) I need to spend some time working on skills and endurance.  I'd like to get to where I do it every morning, but this has historically been a problem.  I'm not sure that will be different with the time I'll spend picking up slack around the house.  It'll fit in somewhere.

Mon 03Dec2012

Neck Harness
15lbs x 25 x 4

Press
10x45
5x45
3x60
2x70

5x87.5
5x87.5
6x87.5

Squat
10x45
5x90
3x135
2x180

5x225
5x225
6x225

Felt good on the Squat, but going to go ahead and do a reset out of respect for the fact that I don't work with a spotter with my face a foot off a concrete wall.

Wed 28Nov2012

Neck Harness:
10lbs x 25 x 4

Bench
10x45
5x70
3x95
2x125

5x140
5x140
7x140

Curl
8x60+b
8x60+b

Deadlift
2x5x85
5x135
2x185

5x220

30xBarbell row

Dead is pissing me off.  I really started to notice my form changing once I got past 180 or 190 maybe, and then I started having problems with my grip at about 200.  At this point I think I've got maybe one more set left in me for squats before a reset, and unless the next dead session goes really well I'll probably reset that too.

Mon 26Nov2012

Neck Harness
10lbs x 25 x 4

Press
10x45
5x45
3x55
2x70

5x85
5x85
8x85

Squat
10x45
5x85
3x130
2x175

5x220
5x220
6x220

Mon 19Nov2012

Neck Harness
10lbs x 25 x 4

Press
10x45
5x45
3x55
2x70

5x82.5
5x82.5
7x82.5

Squat
10x45
5x85
3x130
2x175

5x220
Bailed after one set. Super wobbly. Eat during lift day!

Thurs 08NOV2012

Neck Harness
10lbs x 25 x 4

Press
10x45
5x45
3x55
2x65

5x80
5x80
6x80

Squat
10x45
5x85
3x125
2x170

5x215
5x215
7x215 

Mon 05Nov2012

Neck Harness:
10lbs x 25 x 4

Bench
10x45
5x65
3x95
2x120

5x137.5
5x137.5
9x137.5

Curl
8x60+b
7x60+b

Deadlift
2x5x80
5x125
2x175

5x210

30xBarbell row

Tues 30Oct2012

Neck Harness
10lbs x 25 x 4

Press
10x45
5x45
3x50
2x65

5x77.5
5x77.5
6x77.5

Squat
10x45
5x80
3x125
2x165

5x210
5x210
7x210 

30xBarbell row

Transitioned to doing press seated. Previously was doing a standing press.

Fri 26Oct2012

Neck Harness
10lbs x 25 x 4

Press
10x45
5x45
3x50
2x60

5x75
5x75
6x75

Deadlift
2x5x80
5x120
2x170

8x205

30xBarbell row

Mon 22Oct2012

Neck Harness:
10lbs x 25 x 4

Bench
10x45
5x65
3x90
2x120

5x135
5x135
9x135

Curl
8x60+b
6x60+b

Squat
10x45
5x80
3x120
2x160

5x205
5x205
7x205

Sat 29Sept2012

Press
10x45
5x45
3x50
2x60

5x75
5x75
7x75

Squat
10x45
5x80
3x120
2x160

5x200
5x200
10x200

Thurs 26Sept2012

Bench
10x45
5x65
3x90
2x115

5x132.5
5x132.5
8x132.5

Curl
8x60+b
8x60+b

Deadlift
2x5x75
5x115
2x165

8x195

Mon 24Sept2012

Press
10x45
5x50
3x75
2x85

4x105
3x105
4x95

Narrowed grip per GSLP eBook.  Previously closer to bench width.

Squat
10x45
5x75
3x110
2x150

5x195
5x195
10x195

Fri 21Sept2012

Bench
10x45
5x65
3x90
2x115

5x130
5x130
10x130

Curl
8x60+b
7x60+b

Squat
10x45
5x75
3x110
2x150

5x190
5x190
10x190

Switched to using a curl bar instead of a straight bar for curls

Thurs 20Sept2012

Press
10x45
5x50
3x75
2x85

5x100
5x100
7x100

Deadlift
2x5x75
5x110
2x160 

9x190

Mon 17Sept2012

Bench
10x45
5x70
3x100
2x130

5x145
5x145
5x145

Curl
8x75
8x75

Squat
10x45
5x70
3x105
2x145

5x185
5x185
10x185

Tues 04Sept2012

Press
10x45
5x45
3x65
2x80

5x95
5x95
8x95

Feet Supported Chins
3x8

Squat
10x45
5x70
3x105
2x140

5x180
5x180
9x180

Wed 28Aug2012

Press
10x45
5x45
3x60
2x75

5x90
5x90
6x90

Deadlift
2x5x70
3x110
2x155

8x185

Mon 27Aug2012

Bench
10x45
5x75
3x95
2x125

5x140
5x140
6x140

Curl
8x70
8x70

Squat
10x45
5x70
3x105
2x140

5x175
5x175
10x175

Fri 24Aug2012

Bench
10x45
5x50
3x80
2x105

5x135
5x135
7x135

Curls
10x65
10x65

Dead
2x5x70
3x105
2x150

8x180

Tues 21Aug2012

Press

10x45

5x45

3x55

2x75

5x85

5x85

7x85

Squat

10x45

5x65

3x100

2x135

5x170

5x170

8x170

Skipped last week.  Massive overtime as part of my last week at the HFCS peddler.

Sun 12Aug2012

Bench

10x45

5x65

3x90

2x115

5x130

5x130

6x130

Curls

10x60
10x60

Squat

10x45

5x65

3x95

2x130

5x165

5x165

8x165

Fri 10Aug2012

Press

10x45

5x45

3x55

2x65

5x80

5x80

7x80

Dead

5x45

3x105

2x145

8x175

Weighted Feet supported Chinups

5 sets of 8

Mon 06Aug2012

Bench

10x45

5x60

3x85

2x110

5x125

5x125

6x125

Curls

10x5510x55

Squat

10x45

5x60

3x95

2x125

5x160

5x160

10x160

Sat 04Aug2012

Press

10x45

5x45

3x50

2x60

5x75

5x75

8x75

Squat

10x45

5x60

3x90

2x120

5x155

5x155

8x155

 Weighted Feet supported Chinups

5 sets of 8

Thurs 2Aug2012

Bench

10x45

5x60

3x80

2x105

5x120

5x120

6x120

Curls

10x5510x55

Dead

5x65

3x100

2x140

9x170

Tues 31Jul2012

Press

10x45

5x45

3x45

2x55

5x70

5x70

10x70

Squat

10x45

5x60

3x90

2x120

5x150

5x150

7x150

Weighted Feet supported Chinups

5 sets of 8

Wed 25Jul2012

Press

10x45

5x45

3x45

2x55

5x65

5x65

9x65

Dead

5x65

3x95

2x140

7x165

Weighted Feet supported Chinups

8 sets of 5

Mon 23Jul2012

Bench

10x45

5x55

3x75

2x95

5x110

5x110

7x110

Curls

10x558x55

Squat

10x45

5x55

3x80

2x110

5x140

5x140

7x140

Weighted Feet supported Chinups

8 sets of 5

Fri 20Jul2012

Press

10x45

5x45

3x45

2x45

5x60

5x60

7x60

Squat

10x45

5x50

3x80

2x105

5x135

5x135

9x135

Weighted Feet supported Chinups

8 sets of 5

Wed 18Jul2012

Bench

10x45

5x50

3x70

2x90

5x105

5x105

8x105

Curls

8x55

8x55

Dead

5x60

3x95

2x135

9x160

Weighted Feet supported Chinups

8 sets of 5

Mon 16Jul2012

Press

10x45

5x45

3x45

2x45

5x55

5x55

6x55

Squat

10x45

5x50

3x75

2x100

5x130

5x130

8x130

Weighted Feet supported Chinups

3 sets of 10

3 sets of 5 negatives

Fri 13jul2012

Bench

10x45

5x50

3x70

2x90

5x100

5x100

9x100

Curls

12x50

8x50

Squat

10x45

5x50

3x75

2x100

5x125

5x125

9x125

Weighted Feet supported Chinups

8 sets of 10

Wed 11jul2012

Press

10x45

5x45

5x55

5x55

6x55

Dead

5x60

3x95

2x135

8x155

Weighted Feet supported Chinups

10 sets of 5

Mon 09jul2012

Bench

10x45

5x65

5x95

5x95

9x95

Squat

10x45

5x75

5x95

5x120

5x120

10x120

Weighted Feet supported Chinups

3 Sets of 5

Forgot CURLS!

Fri 27Jul2012

Bench

10x45

5x55

3x80

2x100

5x115

5x115

6x115

Curls

10x5510x55

Squat

10x45

5x55

3x85

2x115

5x145

5x145

9x145

Weighted Feet supported Chinups

8 sets of 5