July 28th:
bodyweight: 88,5kg (-1,7 since vacation)
Had some salty food yesterday in the evening.

squat:
87,5kgx5x3 (@6,6,6-7)

press:
38,5kgx5x3 (@6,6,6)

deadlift:
92,5kgx5 @6

Which method do you use to cut down on the calories?

To be honest: I just eat less and focus on getting enough proteins. The only two conscious decisions I make are eating more green vegetables/ less carbs as "side dishes" (meat obviously stays the same) and dropping liquid calories almost completely. Sometimes I try to motivate myself by allowing one peer per kg lost or something like that. I also try to have protein-heavy snacks (beef-jerky and protein bars) around and snack those or fruit between meals. I know it's not the optimal strategy, but calorie-/macrocounting seems too much of a hassle as long as things work this way (albei slowly sometimes).

July 29th:
bodyweight: 88,5kg (-1,7kg since vacation)

long run: 105 minutes 13,24km 7:56min/km
avgHR: 148
still hot, but far more managable than the last few runs.

Forgot to log the push-ups I did before the run: 20-20-20-20-23=>103
Doing one more five set workout to get a PR on the first set and then try to go for 100 in four sets.

July 30th:
squat: 100kgx5x3 @7-8,8,8
OHP: 45kgx5x3 @7,7-8,7-8
deadlift: 105kgx5 @7

forgot:
bodyweight: 88,5kg (-1,7kg since vacation)

push-ups: 41-15-15-15-20=>106
new PR on that first set.

Well [ ] I guess.

July 31st:
bodyweight: 87,7kg (-2,5 since vacation)

tempo run:
8km (incl. 2warm-up/2cool-down) 58:39min 7:20min/km
avgHR: 156
Fast km-pace was between 6:40 and 6:55. Still hot outside.

push-ups:
25-25-20-23=>93


monthly kms 2018
January: 56,5
February: 51,2
March: 26,4
April:84,5
May: 100,6
June:110,8
July: 125,9

weight goal for August: get below 85kg [ ]
(this time for real)

August 1st:
push-ups: 28-25-22-23=>98

later:
squat: 100kgx5x3 @8,7-8,7-8
OHP: 45kgx5x3 @7-8,7,7-8
deadlift: 105kg @7

August 2nd:
push-ups: 30-25-22-24=>101
I will go for 100 reps across three sets and then switch to a burpee programme.

easy run: 8km 1:04:12 8:01min/km
avgHR: 137
Still a little slower than I'd like, but this was the first truly easy run in a while. Even though the temperature was still at 29C (84F) when I started, it was at sunset and without direct sunlight, it felt almost comfortable.

Good stuff, man; keep it up

Have you seen any carryover from the GTG pushups towards OHP? I remember them helping my bench, but don't recall anything about press.

Thanks. Not yet, but that is mostly, because the last two weeks I haven't been training the OHP at "full effort" as you can see with my estimates of RPE. For the last week of the block I'll try a 1-rep max test for each workout, so I guess I'll be able to answer then.

But the carryover to bench was the main reason I ramped them up to a daily rhythm, as my programm only calls for three workouts and so I had to drop either OHP or bench. I figured by increasing push-ups I would at least not lose as much on bench.

For the next block I may tweak the program a little to switch between the two and make the program look a little more like a sub-maximal GSLP. We'll see I still have four of six weeks of this "block" left.

August 3rd:
squat: 100kgx5x3 @7-8,7-8,7-8
OHP: 45kgx5x3 @8,7-8,7-8
deadlift: 105kgx5 @7

push-ups: 30-25-26=>81

Did the push-ups pretty much immediately after the rest of the workout, as I got up a little late this morning.

August 4th:
rest day

August 5th:
bodyweight (7-day average): 88,5kg(-1,7 since vacation/ 3,5 to monthly goal)
Not happy with this.

long run: 2h 15,33km 7:50min/km
avgHR: 145

A lot happier with this. Felt really good.

August 6th:
push-ups: 32-27-31
squat: 112,5kgx5x3 @8-9,8-9,8
I had to answer the door after the first set and took off the belt, so the second set was beltless. Realized it in time for the third set.
OHP: 50kgx5x3 @8,7-8,8
deadlift: 117,5kgx5 @8

I just realized I mislogged due to copy-pasting again. All those workouts were for sets of three.
Well the push-ups weren’t...

August 7th:
push-ups: 33-27-26=>86
easy run: 1:02:56 7:51min/km
avgHR: 146
Legs didn't feel that fresh after a long run and lifting without a rest day in between.

August 8th:
push-ups: 33-27-20=>90
squat: 112,5kgx3x3 @ 7-8,7-8,7-8
2nd or 3rd set:
Looks like I am not going as deep as in the last video I took a few months ago, but that might just be the camera angle. Still to parallel, even though it's close.

OHP: 50kgx3x3 @8-9,8,8
deadlift: 117,5kgx3 @8

Had a small problem for the descent of the first rep and I didn't raise my shoulders/chest as much for the other two reps. Maybe there is a connection. I think I will record this again on Friday.

August 9th:
tempo run: 8km (2wu/1cd) 57:12 7:09min/km
avgHR: 163
Started off the speed part a little too fast at 6:16 for the first km, but managed to stay around 7:00 for the rest.

no push-ups today, as I got up a little late this morning and have already had a glass of wine, so no more exercise.

Seem to have had a slight strain in my left calf from the tempo run, so I didn't run or lift for two days. It felt better today, so I lifted this morning.

August 10th:
push-ups: 35-31-29=>95

August 11th:
push-ups: 36-30-30=>96

August 12th:
bodyweight (7-day average): 86,8kg(-3,4 since vacation/ 1,8 to monthly goal)
Got below my pre-vacation on Friday, but am above it right now. Variance...

squat: 112,5kgx3x3 @9,8,9
OHP: 50kgx3x3 @9,8-9,9
deadlift: 117,5kgx3 @8
Didn't feel that fresh, but usually I don't lift early in the morning, so maybe it was that. I'll go running evening, as I still have a long run on my schedule for this weekend. If my legs feel fresh enough, I'll do the long run, otherwise I'll just do an easy 8 or 9k and do the long run on Tuesday or Wednesday.

Nice weight.

Thanks.

went running in the evening:
long run: 135min 17,09km 7:54min/km
avgHR: 142
Felt good and my legs were surprisingly fresh after this morning's lifting session. I think I could have finished a half-marathon at this pace if I had had to.

August 13th:
rest day because of a migraine attack

August 14th:
squat: 95kgx5x3
OHP: 42,5kgx5x3
deadlift: 97,5kgx5

All of these were pretty easy and at an RPE of 7 or even less (especially the deadlift)

did push-ups afterward: 44-25-25=>94

August 15th:
tempo run: 9km (2wu/1cd) 1:02:18 6:55min/km
avgHR: 155
Pace for fast kms were between 6:40 and 6:17 (last one).This was the first faster run where it was a little cooler. I felt like could have picked up the speed a bit all the time - almost like a small runner's high. Felt like could have done anything. You guys can call me "slow loco"

push-ups: 35-30-25=>90

August 16th:
push-ups: 35-30-30=>95

squat: 95kgx5x3 @7,6-7,7
OHP: 42,5kgx5x3 @7,7,7
deadlift: 97,5kgx5 @7

I usually only take breaks of two minutes on this program, but I got a phonecall before the second squat set I needed to answer, so that was more like 5-6 minutes.

August 17th:
easy run: 8km 1:01:58 7:44min/km
avgHR: 139

August 18th:
squat: 95kgx5x3 @7,6-7,7
ohp: 42,5kgx5x3 @6-7,6,6-7
deadlift: 97,5kgx5 @7
push-ups: 35-30-30=>95
Foodwise this was the cheatiest of cheat days. No regrets.

August 19th:
push-ups: 35-30-23=>88
Obviously too fat after the cheat day...

bodyweight: (7-day average): 86,4kg(-3,8 since vacation/ 1,4 to monthly goal)

long run: 150min 19,14km 7:50min/km
avgHR: 141

This was the longest run I've done since 2001. Tomorrow will definitely be a rest day.

August 21st:
push-ups: 35-30-33=>98
getting closer...
squat: 112,5kgx3x3 @7-8,7,7-8
OHP: 47,5kgx3x3 @8,7-8,7-8
deadlift: 112,5kgx3 @7