lol

today feeling better. going to take the week off.

still trying to find this program but it is no where to be found on google. i will run GSLP again til i can find it somewhere. i made made gains on that.

lol, A DOM DOESN'T THINK, HE KNOWS. ITS WHY SHE IS CONSTANTLY WANTING MY HIGH VALUE ATTENTION. SHE DOESN'T WANT TO DEAL WITH LOSERS WHO DON'T KNOW HOW TO DOM.

see you soon.

Is that being on your purpose?

.... NO POINT IN STARTING A NEW ROUTINE WHEN ITS FRIDAY. MIGHT AS WELL REST THIS STIFF BACK AND LEGS AND START FRESH ON MONDAY.

GOT MY TAX RETURN AND BUYING SOME TESLA STOCK. MY BOY ELON DOING GREAT THINGS. NOT LIKE THE REST OF THESE YUPPIES JUST TOXICATING THE WORLD.

Liking the perma caps lock. It's consistent with the ABP persona.

ABP,

Here's the base RPElf program I got from fakeb, who got it from weasel, who got it (I think) from Aidan, who got it from Mike T. (I'm sure you know all these names already). Obviously you'll have to modify as I did to make it more OHP focused. Enjoy.

Workout template

Week One

Day 1

Comp squat Priority 1
x5@9 no drop sets

Comp Bench Priority 1
x5@9 no drop sets

3 count bench Priority 1
x3 @9 no drop sets

Day 2

DL w/ belt Priority 1
x5 @9 no drop sets

CG Bench Priority 3
x8 @9 no drop sets

LBBS Priority 3

x8 @9 no drop sets

Day 3

LBBS Priority 2
x7 @9 no drop sets

TNG Bench Priority 2

x10 @9 no drop sets

Incline bench (if you dont have this, you can press or push press) Priority 4

x8 @9 no drop sets

Day 4

Snatch grip rack or block pulls Priority 2
x8 @9 no drop sets

Red SS or Towel Press Priority 4
x7 @9 No drop sets

Weighted chins Priority 4
x9 @9 no drop sets

Week Two
Day 1

Comp squat Priority 1
x4@9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x4@9 drop 5% do more sets until you are back at @9

Larsen Press Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x4 @9 drop 5% do more sets until you are back at @9

2 Count bench Priority 3
x4 @8 Keep doing sets until this becomes @9

Pause squat Priority 3

x4 @9 drop 5% do more sets until you are back at @9

Day 3

LBBS Priority 2
x6 @8 Keep doing sets until you are at @9

TNG Bench Priority 2
x7 @10 drop 5% do more sets until you are back at @9

Press (if you dont have this, you can press or push press) Priority 4
x7 @8 Keep doing sets until this becomes a 9

Day 4

Deficit DL.* Can wear oly shoes Priority 2
x6 @9 drop 5% do more sets until you are back at @9

SS or Towel Press Priority 4
x5 @9drop 5% do more sets until you are back at @9

Weighted chins Priority 4
x7 @8 Keep doing sets until you are at a @9

Week Three
Day 1

Comp squat Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x3 @9 drop 5% do more sets until you are back at @9

3 count bench Priority 1
x4 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x3 @9 drop 5% do more sets until you are back at @9

CG Bench Priority 3
x6 @9 drop 5% do more sets until you are back at @9

LBBS squat *Priority 3
x5 @8 repeat til you are at @9

Day 3

Pause squat Priority 2
x4 @9 drop 5% do more sets until you are back at @9

TNG Bench Priority 2
x12 @10 drop 5% do more sets until you are back at @9

Push press Priority 4
x7 @8 repeat til at @9

Day 4

Snatch grip rack or block pulls Priority 2
x6 @9 drop 5% do more sets until you are back at @9

CG SS or Towel Press Priority 4
x6 @9 drop 5% do more sets until you are back at @9

Weighted chins Priority 4
x7 @8 repeat til at 5%

Week Four
Day 1

Comp squat Priority 1
x5@9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x5@9 drop 5% do more sets until you are back at @9

Larsen Press Priority 1
x2 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x5 @9 drop 5% do more sets until you are back at @9

2 Count bench Priority 3
x3 @8 Keep doing sets until this becomes @9

Pause squat Priority 3
x3 @9 drop 5% do more sets until you are back at @9

Day 3

LBBS Priority 2
x5 @8 Keep doing sets until you are at @9

TNG Bench Priority 2
x8 @10 drop 5% do more sets until you are back at @9

Push Press Priority 4
x6 @8 Keep doing sets until this becomes a 9

Day 4

Deficit DL.* Can wear oly shoes Priority 2
x5 @9 drop 5% do more sets until you are back at @9

Towel Press Priority 4
x4 @9 drop 5% do more sets until you are back at @9

Weighted chins Priority 4
x6 @8 Keep doing sets until you are at a @9

Week Five
Day 1

Comp squat Priority 1
x4 @9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x4 @9 drop 5% do more sets until you are back at @9

3 count bench Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x4 @9 drop 5% do more sets until you are back at @9

CG Bench Priority 3
x5 @9 drop 5% do more sets until you are back at @9

LBBS squat *Priority 3
x4 @8 repeat til you are at @9

Day 3

Pause squat Priority 2
x3 @9 drop 5% do more sets until you are back at @9

TNG Bench Priority 2
x8 @10 drop 5% do more sets until you are back at @9

Push press Priority 4
x5 @8 repeat til at @9

Day 4

Snatch grip rack or block pulls Priority 2
x8 @9 drop 5% do more sets until you are back at @9

SS or Towel press Priority 4
x4 @9 drop 5% do more sets until you are back at @9

Weighted chins Priority 4
x6 @8 repeat til at 5%

Week Six
Comp squat Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Larsen Press Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x3 @9 drop 5% do more sets until you are back at @9

2 Count bench Priority 3
x3 @8 Keep doing sets until this becomes @9

Pause squat Priority 3
x4 @9 drop 5% do more sets until you are back at @9

Day 3

High Bar Priority 2
x4 @8 Keep doing sets until you are at @9

TNG Bench Priority 2
x5 @10 drop 5% do more sets until you are back at @9

Press Priority 4
x4 @8 Keep doing sets until this becomes a 9

Day 4

Deficit DL.* Can wear oly shoes Priority 2
x4 @9 drop 5% do more sets until you are back at @9

SS or Towel Press Priority 4
x4 @9 drop 5% do more sets until you are back at @9

Row of your choice Priority 4
x8 @8 Keep doing sets until you are at a @9

Week Seven
Day 1

Comp squat Priority 1
x5 @9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x5 @9 drop 5% do more sets until you are back at @9

3 count bench Priority 1
x2 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x5 @9 drop 5% do more sets until you are back at @9

CG Bench Priority 3
x4 @9 drop 5% do more sets until you are back at @9

LBBS squat *Priority 3
x5 @8 repeat til you are at @9

Day 3

Pause squat Priority 2
x4 @9 drop 5% do more sets until you are back at @9

TNG Bench Priority 2
x6 @10 drop 5% do more sets until you are back at @9

Push press Priority 4
x4 @8 repeat til at @9

Day 4

Snatch grip rack or block pulls Priority 2
x6 @9 drop 5% do more sets until you are back at @9

SS or Towel Press Priority 4
x5 @9 drop 5% do more sets until you are back at @9

Weighted chins Priority 4
x5 @8 repeat til at 5%

Week Eight
Comp squat Priority 1
x4 @9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x4 @9 drop 5% do more sets until you are back at @9

Larsen Press Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x4 @9 drop 5% do more sets until you are back at @9

2 Count bench Priority 3
x3 @8 Keep doing sets until this becomes @9

Pause squat Priority 3
x4 @9 drop 5% do more sets until you are back at @9

Day 3

LBBS Priority 2
x4 @8 Keep doing sets until you are at @9

TNG Bench Priority 2
x5 @10 drop 5% do more sets until you are back at @9

Press Priority 4
x4 @8 Keep doing sets until this becomes a 9

Day 4

Deficit DL.* Can wear oly shoes Priority 2
x4 @9 drop 5% do more sets until you are back at @9

SS or Towel Press Priority 4
x4 @9 drop 5% do more sets until you are back at @9

Row of your choice Priority 4
x8 @8 Keep doing sets until you are at a @9

Week Nine
Day 1

Comp squat Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x3 @9 drop 5% do more sets until you are back at @9

3 count bench Priority 1
x2 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x3 @9 drop 5% do more sets until you are back at @9

CG Bench Priority 3
x4 @9 drop 5% do more sets until you are back at @9

LBBS squat *Priority 3
x5 @8 repeat til you are at @9

Day 3

LBBS Priority 2
x4 @9 drop 5% do more sets until you are back at @9

TNG Bench Priority 2
x6 @10 drop 5% do more sets until you are back at @9

Push press Priority 4
x4 @8 repeat til at @9

Day 4

Snatch grip rack or block pulls Priority 2
x6 @9 drop 5% do more sets until you are back at @9

SS or Towel Press Priority 4
x5 @9 drop 5% do more sets until you are back at @9

Weighted chins Priority 4
x5 @8 repeat til at 5%

Week Ten
Day 1
Comp squat Priority 1
x5 @9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x5 @9 drop 5% do more sets until you are back at @9

Larsen Press Priority 1
x3 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x5 @9 drop 5% do more sets until you are back at @9

2 Count bench Priority 3
x3 @8 Keep doing sets until this becomes @9

Pause squat Priority 3
x4 @9 drop 5% do more sets until you are back at @9

Day 3

LBBS Priority 2
x4 @8 Keep doing sets until you are at @9

TNG Bench Priority 2
x5 @10 drop 5% do more sets until you are back at @9

Press Priority 4
x4 @8 Keep doing sets until this becomes a 9

Day 4

Deficit DL.* Can wear oly shoes Priority 2
x4 @9 drop 5% do more sets until you are back at @9

SS or Towel Press Priority 4
x4 @9 drop 5% do more sets until you are back at @9

Row of your choice Priority 4
x8 @8 Keep doing sets until you are at a @9

Week Eleven
Day 1

Comp squat Priority 1
x2 @9 drop 5% do more sets until you are back at @9

Comp Bench Priority 1
x2 @9 drop 5% do more sets until you are back at @9

3 count bench Priority 1
x2 @9 drop 5% do more sets until you are back at @9

Day 2

DL w/ belt Priority 1
x2 @9 drop 5% do more sets until you are back at @9

CG Bench Priority 3
x4 @9 drop 5% do more sets until you are back at @9

LBBS *Priority 3
x5 @8 repeat til you are at @9

Day 3

Pause squat Priority 2
x4 @9 drop 5% do more sets until you are back at @9

TNG Bench Priority 2
x6 @10 drop 5% do more sets until you are back at @9

Push press Priority 4
x4 @8 repeat til at @9

Day 4

Snatch grip rack or block pulls Priority 2
x6 @9 drop 5% do more sets until you are back at @9

SS or Towel Press Priority 4
x5 @9 drop 5% do more sets until you are back at @9

Weighted chins Priority 4
x5 @8 repeat til at 5%

Grunch

Monte,

Ty for that. I have to go back to my logs in my phone, but i think u subbed OHP for bench and some OHP pin press i think to modify.


Man. 1 week off from the gym. I feel like a pos. I lost so many gains i can tell. Cannot believe 1 week off u can lose so many gains, it is not fair.

Doing laundry now. Was abt to burn my bed sheets. But washing them will get it done.

I am still sick. Must be careful. Funny. This time last year was ABPxLoco Pt. 1, and i got sick at exactly the same time.

See you soon. Running errands now.

Is getting sick #godsplan ?

duh

Good point.

saklad,

it might have been.

my lower back, right knee, and elbows have been in pain. sometimes my right knee makes noises when i squat. almost like micro cracks, its weird. he might have told me to take a weeks rest. all his plan to better me.

Monte, should i do OHP then add OHP PIN PRESS from W1D1?

Micro cracks?

Brock,

Yes. Hard to describe. Sometimes i hear snaps. Sometimes i can feel small cracks. No pain, but weird.

Like 5 months ago i fell off my bike. The area is still bruised and pain if i feel up on it. Weird.

W1D1 on montes routine tonight. Back in the gym. Love it.

N1 I think you may have what I have. Sometimes while squatting my right knee makes a little noise. If I lay on my back and operate my knee heavily like kicking in the air etc I can make the noise quite a bit

Every time I've had a physical I've made sure to point out out to a doctor, every time they say it's nothing to worry about. I still don't believe them.

Had this as long as I can remember

RR,
Will get back to u. Busy now.



Got in w1d1 on monday. I CANNOT WALK AT THE MOMENT. D2 TODAY BUT I NEED TO REST UNTIL TOMORROW. I CANT EVEN TAKE USE THE WASHROOM WITHOUT FEELING PAIN IN MY THIGHS. Its why i hate getting sick or injured. U take a week off and ur muscles are not used to resting and they get sore AF if you do.

At work now. I have 40 hr vacation time i can use for paycheck for being sick last week.

funny how God is always on my side

Full time employees should get benefits. God does work miracles.

One of the worst things ever developed by corporate HR departments is PTO in lieu of dedicated sick and vacation days.

Bunch of frauds. Accumulated hours for sick vacation and personal days. It’s just another way to get screwed.

God made you sick, so you can’t take any paid vacation for a long time now?

ABP is the perfect wage slave. Feels competitive against his fellow flunkies and takes pride in working harder than them, so he has built-in motivation despite making garbage $$. And he's used to "self-employment" like poker, so any kind of paid time off seems magical to him.

ABP, would it blow your mind that there are jobs out there with unlimited vacation time, and you can call out sick and still get paid without using hours meant for vacation?

You'd likely have to do something of value though. High value even. And then, if you were a male then this would make you...