7/4

Press: 2x5x112.5 - 1x8x112.5

DL: 1x5x280

Weighted chins: 1x8x20 - 1x7x20

form check

Still moving the bar forward with your shins and rounding your back.

Yeah your lower back looks pretty bad. IMO slow down and reset your back every rep.

7/14

I'm back after a trip to vegas for the main event.

Bench: 2x5x157.5 - 1x11x157.5

Squat : 2x5x205 - 1x9x205

Seated rows: 3x12x120

I have made exactly zero progress on squat in the last 2 months. Granted I haven't been consistently training or gaining any weight. But at what point do i think about switching programming?

Looks like you answered your own question. Consistently train and eat more and if you still aren't making gains, switch to advanced novice (monday squat 3x5, wednesday front squat 3x3, friday squat 3x5, deadlifting only on wednesdays).

Edit: re-realized u are doing gslp, yeah dunno just eat more prob

Pretty much. Can't expect too much progress without consistency and a surplus.

Could also try adding some assistance work in the form of backoff sets or front squats or w/e.

7/16

Press: 2x5x115 - 1x7x115

DL: 1x8x245

weighted chins: 2x7x22.5

7/19

Bench: 2x5x160 - 1x9x160

Squat: 2x5x210 - 1x9x210

Rows: 2x12x125 - 1x11x125

7/23/12

Press: 2x5x117.5 - 1x6x117.5 (same # of reps as last time at this weight. although I ALMOST got 7 so I got that going for me)

Squat: 2x5x215 - 1x8x215 (Actually I got 10 last time at this weight so... negative progress? Hooray. I had at least 2 more in me but I felt like I was about to pass out. Seriously. I need to do some cardio.)

weighted chins: 25lbs x 7/6

So it's pretty obvious my newb gains are all but done. I'm pretty much where I was (or worse) as 2 months ago on every lift. I'm going to really focus on eating at a surplus (I haven't gained any weight in 4 months) and staying consistent so (hopefully) I squeeze out a little bit more before I move on to another program.

I want to add some cardio because I am dying on my last set of squat and DL. Any suggestions on how to work cardio in to gslp?

7/25

Bench: 2x5x162.5 - 1x8x162.5 - had to do the roll down of shame. :/

DL: 1x9x250

seated rows: 2x12x125

So I've decided to start taking my training/health a little more seriously. I bought some fish oil and I'm gonna start taking whey PWO and possibly upon waking as well.

Would 2 servings of whey (1 scoop each) per day be overkill if I'm getting adequate brotein from my diet? (I'm probably not btw) I'd like to put on another 15-20 lbs so i can lift moar wut.

Oh yeah and I want to start doing some sort of cardio as well. Not necessarily right away though, ldo.

7/27

Press: 2x5x120 - 1x6x120

Squat: 2x5x220 - 1x9x220

weighted chins: 25lbs x 8/7

Felt good today. Probably had something to do with the ftp news.

7/30

2 good workouts in a row. I wonder if the whey+fish oil is really helping or if placebo effect.

Bench: 2x5x165 - 1x9x165

Squat: 2x5x225 - 1x9x225

DB incline: 2x10x35 - 1x10x40

I'm of the belief that 1g/lb. of protein is enough and that supplementing with whey is an easy way to help hit your protein macro goal for the day. If you don't have a problem hitting your macro goals with real food though, then whey supplementation is unnecessary.

I def wasn't getting 1g/lb. without it. Plus I hear its good for pwo.

For PWO, I prefer to eat real food. My rationale is that if I have a chance to eat carbs, I prefer to eat potatoes and bread and rice rather than a sugary drink, particularly because I limit carb-rich foods outside of my workout window.

8/1

Press: 3x5x122.5 (I failed this last time through. Baby steps.)

DL: 1x9x255 (felt really solid. I was shooting for 9 reps and I got there with some gas still left but I quit anyway. Meh.)

weighted chins: 1x7x27.5 - 1x7x25

my weight is up to 155, woo hoo!

You're strong as ****!

Keep it up, man.

8/3/12

Bench: 2x5x167.5 - 1x9x167.5

Squat: 2x5x230 - 1x9x230

DB incline bench: 3x8x40

8/6

Press: 3x5x125 (I think my form was pretty bad on the last couple reps, I just kinda muscled it up somehow)

Squat: 2x5x235 - 1x9x235 (feeling good about my squats, starting to progress again)

weighted chins: 1x7x27.5 - 1x7x25 - no progress here.

bw is starting to creep towards 160. gogogo

1g protein per lb/bw is standard for "athletes" (I would classify anyone exercising on a regular basis under that catagory). However, when looking to put on muscle I would be aiming for 1.2-1.5g per lb/bw up to 2 once you work your digestive system up to it.

As far as the PWO stuff, there are a number of trains of thought, and I have tried pretty much all of them. What has worked best for me is a whey shake with ~50g dextrose added immediately after leaving the gym. Then a meal high in carbs and protein the consists of right around 1/4 of my daily caloric intake (for me 900-1kcal) about an hour after.

The reason I have gone to the shake with dextrose, then meal an hour after all about insulin. Insulin is the most anabolic hormone your body produces, and the dextrose causes a huge spike, peaking right around an hour after consumption. The whey is there to immediately help, dextrose for glyc repleneshment, adn the meal that consists of 1/4 of your daily caloric needs is utilized to the fullest due to the spike in insulin.

And fwiw, undersanding and manipulating your diet is the only way to make weight gains (which in turn helps strength gains). You can waste months/ years by not taking note of nutrition.

Not to derail tuco's blog but do you think someone who is trying to lose fat should consume dextrose pwo?

2 tall glasses of chocolate milk + a scoop of whey protein is all this man needs postworkout. No sense in making it more complicated than it needs to be.