February 10 – 155.3 lbs

20+ mins core, mobility and dynamic stretching stuff

OHP – 2x5x50lbs, 10x50
Chinups – 9x, 7x +0lbs
RDLs – 2x10x45lbs
DL – 6x75lbs
2x12 hanging leg raises

50 chinups
90 pushups

2515 cal/285 carb/67 fat/200 protein/62 fibre

Form pretty rough in general and probably bordering on dangerous for DL’s. Going to keep at super lightweight for RDL’s and DL’s for now.

It has been -20C the last few days here and I work out in an uninsulated garage. It isn’t all that bad but the barbell itself is hellishly cold to grab and hang onto. Last week I was rubbing it, blowing on it, rubbing it some more before I could lift anything. I looked pretty cool no doubt. I was considering warming it up with a hair dryer but decided that just bringing it inside for half an hour or so prior to working out might do the trick. It does.

February 11 – 156.5 lbs

20+ mins core, mobility and dynamic stretching stuff

3x25x16KG 2H KB Swings
50 chinups
90 pushups
2x12 hanging leg raises

20 min snow walk

2478 cal/221 carb/99 fat/186 protein/49 fibre - plus or minus a bit for kids birthday party pizza and cake estimates

February 12 – 155.5 lbs

20+ mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x70, 10x70
Curls – 2x13x50lbs
Squat – 2x10xbw, 2x5x45lbs, 2x5x65, 2x5x75 10x75
2x12 hanging leg raises

50 chinups
90 pushups

2543 cal/257 carb/79 fat/209 protein/57 fibre

Got distracted and forgot to add weight to bench press. Added extra to squats to balance the world. Couple rest days coming up.

Desire to not mess my back up again has officially exceeded my desire to not post videos of me looking like an idiot on the internet. May as well start trying to fix my shiznit while the weight is really light. Camera angle is a bit tilting, literally.

Baby Bench 10x70lbs:



Baby Squats 10x75lbs:

February 13 – 156.2 lbs

Rest day
30+ mins core, mobility and dynamic stretching stuff

2198 cal/168 carb/98 fat/175 protein/45 fibre

My almost daily core, mobility and dynamic stretching stuff typically consists of:
Joint mobility – 10 x joint circles x2 for each direction for each digit, wrists, elbows, shoulders, neck, ankles, knees, hips
10-30x scapular shrugs
6-10x standing hip circles each side
3-6 lackluster hamstring bend over stretch things
3-5x 10-30 second squat stretches (yeah right, maybe 8 seconds, fu)
10x camel-cats
10x bird dogs, each side
3-5x 20-40second tactical frog stretch
10x pelvic tilts
10x glute bridges
10x dead bugs, each side
10x leg to chest, each side
Groin stretch on back + 5-10 hip circles, each side
10x front leg swing, each side
10x side leg swing, each side
10x band dislocates

This usually takes a little more than 20 minutes at a pretty relaxed pace. Any time I throw some extra stretching in it is almost all targeted at hamstrings and whatever is at the top of the calf behind your knee - gastrocnemius? Whatever that muscle is, it is super tight on me as well as my hamstrings and I am supposed to spend a decent amount of time doing towel hamstring/gast stretches. I tend not to do this anywhere near as much as I should. I can’t tell for sure because I am only lifting feathers but the core stuff seems to be helping with lower back pain.

February 14 – 156.1 lbs

Rest day
Fighting a cold and feel like crap. Had to recheck total cals a few times as I felt like I had eaten twice as much and just ran out of steam on shoveling food into my mouth.

1844 cal/138 carb/58 fat/206 protein/34 fibre

February 15 – 155.6 lbs

20+ mins core, mobility and dynamic stretching stuff

OHP – 2x5x55lbs, 10x55
Chinups – 9x, 8x +0lbs
Squats – 2x10xbw, 2x5x45lbs, 2x5x65, 6x85, 5x85, 11x85
2x12 hanging leg raises

50 chinups
80 pushups

1926 cal/191 carb/52 fat/183 protein/46 fibre

February 16 – 155.2 lbs

20+ mins core, mobility and dynamic stretching stuff

50 chinups
105 pushups
2x12 hanging leg raises

1902 cal/174 carb/67 fat/159 protein/37 fibre

Cold still beating the crap out of me.

February 17 – 155.0 lbs

20+ mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 2x5x85, 10x85
Curls – 2x12x55lbs
RDLs – 2x10x45lbs
DL – 6x75lbs
2x12 hanging leg raises

50 chinups
90 pushups

1927 cal/150 carb/72 fat/184 protein/41 fibre

Still having form issues on DLs.

If you want, post some vids of your DL's...usually pretty easy to sort out.

Squats look pretty good. Take huge breath at top and hold. Stay tight, upright. Don't lean down on them.

Bench...lots of room for improvement.

Thanks BPA. I don't have any recent vids of DL's but will get some soon. Still feels like I am using too much back, not enough leg and I do wonky figure S's around my knees.

My bench is all over the place. Ran it through Iron Path bar tracking app and watched as I drew big ovals all over the place. Having trouble bringing the bar to the same point at top and bottom.

February 18 – 155.9 lbs

20+ mins core, mobility and dynamic stretching stuff

2x12 hanging leg raises
50 chinups
90 pushups

1940 cal/179 carb/65 fat/173 protein/41 fibre

February 19 – 155.1 lbs

20+ mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x57.5lbs, 10x57.5
Chinups – 9x, 8x +0lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x85, 2x5x95, 10x95
2x12 hanging leg raises

50 chinups
90 pushups

2172 cal/195 carb/73 fat/181 protein/42 fibre

Took some measurements today. 36" around the waist over my belly button. Not sure if this is better or worse than I was expecting really but way bigger than I would like it to be relative to the rest of me. Chest isn't much bigger. Couple rest days coming up.

Squat:

Work on tightening up your unrack routine. Really wedge yourself in between the bar and the floor, with your feet directly below the bar (appears to be forward of the bar in the vid, which could result in stumbling backward when the weight gets heavy). Drag step one step back, bring the other foot, then set your stance width. No unnecessary steps. Then squeeze your chest up, bend the bar across your back using your lats to pull back and down, take a huge breath, and descend.

When you get to the bottom it looks like your knees want to track back and forth. I'd try harder to shove them out during the whole movement, as well as descending more slowly under control so that the bounce into the hole doesn't force them forward. You might also experiment with widening your stance an inch or two to get more stability and a bit less depth.

Thanks Renton. Lots of good tidbits there for me to work on. I almost reracked and started over on that last set as it never felt quite right, the weight was on my wrists too much but I was too stubborn to bother and the whole set ended up being sloppy.


February 20 – 154.7 lbs

Rest day
30+ mins core, mobility and dynamic stretching stuff

1981 cal/187 carb/58 fat/183 protein/42 fibre

Think I have gotten through the worst of this cold.

February 21 – 154.7 lbs

Rest day. Tired.

1927 cal/149 carb/80 fat/163 protein/45 fibre

February 22 – 154.6 lbs

25+ mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 2x5x90, 10x90
Curls – 2x12x57.5lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x85, 2x5x100, 10x100
2x12 hanging leg raises

60 chinups
105 pushups

2129 cal/207 carb/73 fat/169 protein/46 fibre

February 23 – 155.4 lbs

20+ mins core, mobility and dynamic stretching stuff

60 chinups
105 pushups (maybe 120, counting is hard)
2x12 hanging leg raises
45min walk

1883 cal/116 carb/74 fat/165 protein/27 fibre

February 24 – 154.6 lbs

20+ mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x60lbs, 10x60
Chinups – 9x, 8x +0lbs
RDLs – 10x45lbs, 10x45
DL – 7x75lbs
2x12 hanging leg raises

60 chinups
105 pushups

2128 cal/179 carb/84 fat/177 protein/43 fibre

My hunch is that you could probably be progressing a bit more aggressively and pushing the AMRAP sets a little harder. Your numbers don't really line up with a guy capable of doing so many push-ups and chin-ups a day.

Quite possibly. I've had at least 1 rep in the tank in almost all cases so far, maybe more. I do the push-ups in sets of 15 and if I find some time to do some at work they are pretty easy to get through in a day. I do the chins in ladders of 1+2+3+4 and feel no where close to being able to add another rung to the ladder yet to up the volume without adding more sets. I usually do a few ladders before work and a few ladders before supper, usually 12+ hours apart.

February 25 – 155.3 lbs

25+ mins core, mobility and dynamic stretching stuff

60 chinups
105 pushups
2x12 hanging leg raises
45min walk

2365 cal/278 carb/72 fat/155 protein/34 fibre

Yeah a set of 15 push-ups seems far more challenging than a 90x10 bench press. I think the GSLP protocol is to take larger jumps when you can get >9 reps in the amraps. Also it might be a good idea to bench press and deadlift more frequently until you are more comfortable with your technique.

I could probably add DL's to my Day 3 which for me is Sunday. I am working 6 or 7 days a week for the next couple months but I do not rush in to the office on Sundays so can do an extra mini session in the morning. I could maybe do the same with Bench when Day 3 is an OHP day but otherwise I'm pretty capped on free time to devote to working out.

I did some RDL's and DL's this morning with some push-ups and chins and the DL's are starting to feel much better. I do feel like I can't get off the couch and need to go back to sleep for a few hours now though while I should be getting my butt into work.

February 26 – 154.6lbs

AM:
RDLs – 2x10x45lbs
DL – 8x75lbs
2x12 hanging leg raises
40 chinups
60 pushups

PM:
20+ mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x85, 2x5x95, 10x95
Curls – 2x12x60lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x85, 2x5x105, 11x105

20 chinups
45 pushups

2279 cal/241 carb/54 fat/205 protein/45 fibre

Turns out that a set of 15 push-ups is easier for me then the last set of anything barbell related.

I'm also struggling with the deadlift so take this FWIW. IMO your form is sufficiently good to add 20lb a week for a while. I'm all for taking it slow, but to some extent, there needs to be some weight on the bar to reveal shortcomings in your form. I feel like if there is less than 155 that it becomes difficult to get sufficiently tight before the pull. For weights less than 135, it would probably be more useful for you to do RDLs.