October 28th:
long run: 75min 9,59km 8:00min/km
avgHR: 138
Really slow, but I think this is the lowest average heartrate for a long run I have had, so that's definitely a good thing. maxHR was 153 running up a short set of stairs.

Ocotber 29th:
bodyweight: 89,8kg (-0,8/-0,8/-27,4) (this week/since October 22nd/ since January 20th)
I was already under 89kg for two days of the week, but it turns out, I have reached a weight where a cheat day takes a little longer to normalize again. It was a lot of protein though.

running workshop : 17 minute warm-up and then technical drills + cool-down for a total amount of an hour.

October 30th:
bench: 66kgx5,5,11
deadlift: 100kgx10

started doing chin-ups (singles) throughout the day: 4
Barely got the fourth one and the other ones weren't perfect form either. I'll try to increase this number by one for the rest of the week and take only one day off.

October 31st:
long run: 83 minutes 10,32km 8:02min/km
avgHR: 140
Today was a public holiday in Germany, so I did my long run a little early. Next week I'll be back to 90 minute long runs and intend to stay there until March (maybe a recovery week, once in a while...).

Only managed to do 3 single chin-ups throughout the day.

November 1st:
chin-ups: 4 (singles distributed throughout the day)
OHP: 46kgx5,5,8
squat: 90kgx5,5,11

It's been a while since I've posted a squat video, but depth seems fine.
pendlay rows: 47,5kgx10,12

October 2nd:
chin-ups: 5 (singles distributed throughout the day)
hill run: 45 min 6,38km 7:03min/km
elevation gain: 118m avgHR: 157

November 3rd:
chin-ups: 2,2,2 (distributed throughout the day)
bench: 67,5kgx5,5,10
I decided to move to <2,5kg jumps two weeks ago, but since then my AMRAP set has stayed in the double digits, so the next workout will be @70kg.
deadlift: 105kgx8
This was really exhausting. I was even out of breath doing the warm-up sets. Guess it's time to finally move to regular GSLP deadlifting once a week and go to 2,5kg jumps.
dumbell curls: 10kgx12,12

Prior to the 30th, when was the last time you'd done a chin-up?

I don't know. I think I tried one when I got <100kg but failed. Must have been three years ago. Yesterday was definitely the first time in my life that I could do two in a row.

Cool, now to enjoy the cascade of chin-up gains that will come to an ass grinding halt once you're finished losing weight.

November 4th:
rest day

November 5th:
bodyweight: 89,4kg(-0,4/-1,2/-27,8) (this week/since October 22nd/ since January 20th)
running workshop : 18 minute warm-up and then technical drills + cool-down for a total amount of an hour.
One of the exercises were air squats with raised arms. While my legs were fine with doing those for a minute, I noticed that the muscles below my shoulder felt pretty bad. Since this is an area I have had problem with recently (not while lifting, but just doing daily routine stuff), I thought about adding overhead squats as an accessory workout once a week.

November 6th:
I felt like I was getting a cold or something in the evening, so I took an extra rest day.
I had also noticed that my right elbow was starting to hurt a little doing chin-ups, so I just did a single today and intend to only do chin-ups on non-lifting days until that gets better.

November 7th:
OHP: 47,5x5,5,7
squat: 95kgx5,5,9
I recently got a weightlifting belt and this was the first time I used it. I tried it first on the last warm-up and it felt like it was keeping me from going to depth, so I adjusted it a little for the first set @95kg. That way it seemed a little to wide and as I got one where I need a screwdriver to adjust it, I didn't use it for the second and third set.
I'm going to try to adjust it and try using it on the heavier warm-up sets to get used to it. I am not sure whether I should then start using it for work sets or wait until I would have to reset without it. I'll see how it feels.
pendlay rows: 47,5kgx12,14

hey OP, congrats on the gains.

I'm sure there's a load of very good and effective pull up plans out there on the interwebs. I used this one a couple of years ago and found it very effective.

http://physicalliving.com/how-to-rap...onths-or-less/

the 'grease the groove' approach is something I still use now (actually did 12 sets, not to failure this morning)

Of course, losing more weight also makes a huge difference, but I found the formula listed in the above link worked really well

Thanks, the grease the groove thing was more or less what I was trying to go for, only with chin-ups and then switch to pull-ups once I can do 5-6 chin-ups. Only because my elbow started hurting a little I thought only doing them on non-lifting days for a few weeks until my elbow gets used to them sounds like a good idea.

November 8th:
bench: 70kgx5,5,9
2,5kg jump was the right decision, even though the last rep didn't quiet touch my torso.
deadlift: 107,5kgx7
Tried the belt on warm-up sets, but this was beltless. Didn't have to hook grip, as my back was what kept me from going for an eighth rep.
dumbell curls: 11kgx8,10

whenever I increase my pull ups to more than 2x per week I sometimes get that niggly little elbow issue too, so yes if I feel like getting on a bar another time I do chins too - weirdly, my chins seem to be capped at 9 or 10, when I can get to 17 ish the other way around - I assume it's a grip thing.

the other thing that definitely helped prevent the elbow tendonitis was switching my thumb to over the bat on pull ups - for some reason, I'd always gripped the bar underneath with my thumb but once I changed, I found most of the elbow issues went

November 9th:
hill run: 47min 6,07km 7:45min/km
elevation gain: 150m avgHR:138
I think that heartrate is a little off. Maybe my shirt got under the watch or something, but running uphill at <130bpm does not seem likely, even though I didn't push myself to the limit as much as the last time I ran this course.

chin-ups: 2,2

November 10th:
OHP: 48,5kgx5x5x5
These were a lot harder than on Tuesday - maybe it's the missing rest day. I hope I'll get 50 next Wednesday.
squat: 97,5kgx5x5x9
Forgot to use the belt on the warm-up sets, but used it on the AMRAP. I am not sure. The squats felt easier with the belt, but it felt different at the bottom of the squat. I am not sure whether I went to depth on that one. Next time I'm going to film myself while squatting with the belt.
overhead squats: 20kgx10,10
Did these just with the bar to get used to the feeling. Next time I'll do some more sets to see what would be a good weight, but I didn't have enough time today.

November 11th:
long run: 90min 11,32km 7:57min/km
avgHR: 150
My heartrate was a lot higher than on my long runs lately, even though the speed was the same. I don't know whether that was because of running in the afternoon instead of semi-fasted in the morning, wearing a lot of layers of clothing because of the cold, weightlifting getting more intense or something else entirely. I'll just do a shorter "long run" of 60-70 minutes next week and then stick to the 90 minutes for the rest of the winter (maybe do additional "recovery weeks" every 4-6 weeks, depending on how I feel).
chin-ups: I could just do a single in the morning, so I thought I'd skip the day and do them on Sunday, which I had intended to skip.

November 12th:
bodyweight: 88,3kg(-1,1/-2,3/-28,9) (this week/since October 22nd/ since January 20th)

chin-ups: 2,2,2,3
Tried some more on Monday morning, but my elbow hurt, so I just did a single set of two on
November 13th:
bench: 71kgx5,5,8
didn't feel very comfortable, but the number of reps seems fine.
squat: 100kgx5,5,9


Depth seems fine to me, my stance seems a little wider than I thought. Did all sets with a belt today, but didn't film the AMRAP one as I wanted to listen to some music to motivate me and then I can't use the phone's camera.
pendlay rows:50kgx10,14
Filmed these too, but the form was atroucious. I am going to do the same weight again and try to correct the obvious mistakes biefore I post a video here.

November 14th:
OHP: 50kgx5,5,6
deadlift: 110kgx7
dumbell curls: 11kgx10,10

The workout I logged yesterday was November 15th actually. The 14th was a rest day.

As you can see the running part of my programm consists of a ~45 minute hill run and a 90 minute long run + the drills on Sunday. I am going to alternate the hill run with a speed run every other week. So a warm-up than a faster part at ~6:00min/km and cool down for the rest of the time.
I'm going to slowly increase the time of the hill run to 60 minutes and the distance of the speed part by 500m every time. I'll only increase the overall length of the speed run if I don't have appropriate time to do a decent warm-up and cool down anymore.


November 16th:
speed run: 45 minutes (2km warm-up, 2km faster, rest cool-down)
6,45km 6:59min/km
The heartrate monitor seems to be too low for the first few minutes of a run in cold weather. It says avgHR is 140, but it's most likely around 10bpm above that.

November 17th:
bench: 72,5x5,5,6
The seventh rep cleared the safety on one side, but I was two centimeters short on the other and just could not get it there.
squat: 102,5kgx5,5,8
I recorded all my sets and the depth seems fine on the second set but all over the place for the first and third one. Maybe that's still me getting used to the belt.
overhead squat: 30kgx10,10
This seems mostly doesn't seem to be about the weight, but balance is really hard, but I still like them as I like the feeling of having to coordinate my whole body. I'll do two sets of 12+ next week and then slowly increase the weight.

November 18th:
long run: 75 minutes 8,91km 8:25min/km
This run was even slower than usual. My hearrate monitor showed showed an avgHR of 174 which seems to be way too high. I am not sure whether it malfuncitioned, but I slowed down and cut the run a little short anyway.

November 19th:
bodyweight: 89,0 (+0,7/-1,6/-28,2) (this week/since October 22nd/ since January 20th)
This was mainly due to having a few beers the day before and bad meal timing. I am already back below 89 and my 7-day average is still trending down, so no worries.

running workshop: 19 min warm-up + mobility drills for a total of 60 minutes.

neutral grip chin-ups: 2,2,2
I had noticed, that the part of my elbow that always hurt while/ after doing chin-ups was the radial head where I head a fracture a few years ago, so I thought about resting the elbow for a while and trying out alternate grips. Neutral grip seems to be a bit better, but I'll also try strict pull-ups.

November 20th:
OHP: 51kgx5,5,5
I am pretty sure, that I won't make the 1,5kg jump on Friday, but I'll still try to set a baseline before resetting.
squat: 105kgx5,5,7
Getting used to the belt. Depth was fine.
pendlay rows: 50kgx12,13

It's pretty bad IMO to have the mentality of a stall being imminent. I think it's a flaw to GSLP as a program because people who run it just take it as a matter of course that they'll need to reset next session whenever they get only 5,5,5. Yeah you might be right about it, but I don't see how it was a productive thought to have.