2020/04/13 GSLP Week 4 Day 1

squat up to AMRAP=10x105
bench up to AMRAP=10x77

Been experiencing pain/tightness in the insides of my elbows from too many chinups. Any tips?

...how funny...


Same thing for for about 2 years. Don't let this **** go unchecked. Smashwerx elbow videos asap.



watch all of them though. I'd take 2 weeks off any chins or any heavy pressing for like 2 weeks. By the time you feel pain, the tissue is already ****ed and you should probably try to get it healed before doing anything and start from lighter weights.

Good stuff Evo thanks for that, will do.

2020/04/15 GSLP Week 4 Day 2

seated press up to AMRAP=9x46
deadlift up to AMRAP=10x135

My workouts have been pretty dull so far but I'm not sure if I should care much. I was planning to do a lot more exercises around GSLP but instead I just mess around with my phone half the time and not do any cardio/HIIT/core/stretching. Oops.

2020/04/19 GSLP Week 4 Day 3

squat up to AMRAP=10x107.5
bench up to AMRAP=10x78.5

2020/04/22 GSLP Week 5 Day 1

Deadlift
5x60
5x80
5x100
5x120
AMRAP=12x140 (309lbs)

Wow I was actually pleasantly surprised with this set. This is a good jump from previous pull days. Felt stronk this session.

Seated Press
5x30
5x35
5x40
AMRAP=8x47 (104lbs)

More sweaksauce here as expected.

My buddy wanted to head to the gym and have everyone do AMRAP squats with 100kg as a competition, loser pays first round of drinks. I did 26 reps which really shows how little effort I have been doing during my solo training (~10 reps).

Not loving that knee jerking around the later reps, but not as bad in my real sets I think. It usually occurs when I start diving into the bottom a little too aggressively.

Animal. Rpe7. WTF.


That's my avatar in action. Love it.

Locobro definitely chose his avatar well.

Assuming you won, since looked like you had more in the tank.

When you do an AMRAP, what do you find gives out first. I actually find my limiting factor is more my breathing. Just trying to stay tight and valsalva through the whole thing gets me hyperventillating a lot. Probably just need more practice AMRAPing.

What are the gym rules like these days? Back to normal, or still some restrictions?

Hahaha actually the avatar was my all time peak strength wise. I remember hitting triples on FS 140 that day. I sucked at oly but I was having the most fun as I just came back from that Qingdao coaching trip and felt like the real deal. Good times.

My training now is dull af but I don't really feel like making it more complicated.

I didn't win at all btw, I was 5th out of 6. The reason I went for 26 was because the dude before me hit 25 and I didn't want to lose. But all six squat bros squat somewhere between 170 and 240, my squat being the weakest of the group if we did a 1RM attempt tomorrow. AMRAPs ranged from 25 to 34.

Definitely gassed out way before legs give up. Valsalva would make it unnecessarily hard but I do tend to hold my breath for many reps at a time which doesn't help either. Figuring out the best way to breathe is probably a good hack to get better at crazy amraps.

Gym rules now is obligated temp check when you come in and putting your name/tel down a list. Masks still worn too but they're soft about it now, people tend to pull it down during heavy sets lol (like I did i the video).

While I'm thinking about it, what is the lift that you hit in loco's avatar?

140x3 Frontsquats

https://www.youtube.com/watch?v=5RvgLql10Zo

Good stuff. I'm sure you'll be back to that level faster than you think.

Hope so!

Bros I'm confused, I tried a few LBBS sets today and they felt very solid. I hate it. What now? Does this mean I have to become a powerlifter?

2020/04/28 GSLP Week 6 Day 1

squat
5x60
5x60
5x80
5x100
2x5x110
AMRAP=10x110 (243lbs)

bench
5x40
5x40
5x50
5x60
5x70
2x5x80
AMRAP=10x80 (176lbs)

Well LBBS should be easier more most people, so no surprise there.

If you want people to think you're a powerlifter you're gonna have to work on reducing your depth. Elite PLers don't go nearly ass to ground like you do. Generally only the weightlifting bros do that.

If you are not bodybuilding, olympic lifting, or doing some kind of sport, go ahead and just lbbs. It is the domain of the recreational fitness enthusiast and the powerlifter.

BUT A2G FOR LYFE DAWG, BLOOD BROTHERS.

If you are front squatting on the reg, then I don't think there is anything undesirable about low bar as your back squat of choice. In fact, it's very likely better in most cases.

So if you want to feel better about it, just throw in some FS and you're good to go.

Wow, the Evo seal of approval on lbbs. Who would've thought. IT IS DONE! I will give it a shot.

Yeah good point Melk, can add in FS as an accessory to keep the quads happy.

2020/04/30 GSLP Week 6 Day 2

press
5x30
5x35
5x40
5x43
2x5x48
AMRAP=7x48 (106lbs)

deadlift
5x60
5x80
5x100
5x120
AMRAP=9x145 (320lbs)

Really nice S/B/D AMRAPs! What's up with OHP though?

Lol my best guess would be that I've never really trained OHP all that much throughout the last 7 years of (properly) lifting weights. There's been several times where I benched 10x100, I've squatted 20x130 and 1x190kg in the past and I can pull 200kg deadlift with relatively little training effort. But my arms and shoulders have always been noodle and lagging. Imbalance in foundational strength because of how I have (not) trained in the past.

I did OHP 80kg just once at the end of a strength peaking cycle halfway 2017, but that was only the one time.

2020/05/01 GSLP Week 6 Day 3

squat
5x60
5x80
5x100
2x5x112.5
AMRAP=10x112.5 (248lbs)

Yea **** lbbs. Felt way off today and I switched to hbbs literally in the middle of my AMRAP set haha.

bench
5x40
5x50
5x60
5x70
2x5x82
AMRAP=9x82 (181lbs)

2020/05/04 GSLP Week 7 Day 1

squat
5x60
5x80
5x100
2x110
2x5x115
AMRAP=10x115 (254lbs)

press
5x20
5x30
5x35
5x40
5x45
2x5x49
AMRAP=8x49 (108lbs)

2020/05/06 GSLP Week 7 Day 2

bench
5x40
5x50
5x60
5x70
2x80
AMRAP=10x83.5 (184lbs)

Bench felt super solid today, I'm finding the groove again setting my back and using leg drive.

deadlift
5x60
5x80
5x100
5x120
2x140
AMRAP=7x150 (331lbs)

Smaller jumps from now on for DL. Felt easy enough but form felt quite **** compared to a few weeks back with lighter weights.

2020/05/08 GSLP Week 7 Day 3

squat
5x60
5x80
5x100
2x110
2x5x117.5
AMRAP=10x117.5 (259lbs)

press
10x20
5x30
5x35
5x40
2x45
2x5x50
AMRAP=7x50 (110lbs)

2020/05/12 GSLP Week 8 Day 1

squat
5x40
5x60
5x80
5x100
2x110
2x5x120
AMRAP=10x120 (265lbs)

bench
5x40
5x50
5x60
5x70
2x80
2x5x85
AMRAP=10x85 (176lbs)