WEEK 2 OF 5/3/1 GPP BLOCK

I am still hitting my stride with squatting and deadlifting. The numbers are low as planned. Partially because I am coming back from rehabbing some issues. I think the bigger reason is because I am just weak. At my best I have trap bar deadlifted 800 lbs and safety bar squatted 650. Although I was much bigger then, I was just stronger also. Presently I am not training for strength. I have to remember that. I am just trying to get my body conditioned, meanwhile the lower weights are allowing all those little nagging issues to continue to heal up. Everything is happening as planned. I just have to stay the course. I probably say this every week, but I'm old and I have to continually remind myself. So it was a really good week. I had to juggle some days around because of a work thing and a wedding. I still got it all in. I took some of the assistance out of a few places because I ended up training back to back to back on Saturday, Sunday, and Monday (Monday is not listed as it was done in Week 3) I did a bunch of extra work also. Some grip work and a few different conditioning circuits. I continue with regular stretching and rolling at all times during the day and week. I can't really keep track of it in my head. I think I am going to have to start journaling that as well. It's not programmed, I'm just going by feel. It seems the more I do, the better I feel. WEEK 2 GPP BLOCK MONDAY Seated OHP w/Football Bar OHP 65x5 Face pulls w/mini band x25 OHP 80x5 Split Squat x15 each OHP 95x5 Face pulls w/mini band x25 OHP 105x5 Split Squat x15 each OHP 120x5 Pull-ups x6 OHP 130x5 Pull-ups x6 OHP 105x5 Pull-ups x6 OHP 105x5 Pull-ups x6 OHP 105x5 Barbell Shrug 185x12 OHP 105x5 Barbell shrug 185x12 OHP 105x5 Back raise 25x10 Time 21:08 TUESDAY Squat w/Safety Bar Squat warm-up 135x5 Ab Rollouts x12 Squat warm-up 185x5 Ab Rollouts x12 Squat warm-up 225x5 Ab Rollouts x12 Squat Work Set 230x5 Pushups x16 Squat Work Set 265x5 Dbl row 70x10 Squat Work Set 300x5 Pushups x16 Squat 230x5 Dbl row 70x10 Squat 230x5 Pushups x16 Squat 230x5 Cable curls 20x20 Squat 230x5 Pushups x16 Squat 230x5 Cable curls 20x20 Time 28:49 WEDNESDAY 40 minute trail walk Thursday I can't remember what I did here, but I had to do some type of cardio 1 hr deep tissue massage SATURDAY Bench w/Football Bar Bench warm-up 135x5 Face pulls x25 Bench warm-up 185x5 Face pulls x25 Bench warm-up 225x5 Bench Work Set 240x5 Bench Work Set 280x5 Bench Work Set 300x5 Bench Work Set 240 5x5 Inverted row 3x15 Pushdowns 50 3x15 Untimed SUNDAY Trap bar deadlift Deadlift warm-up 135x5 Hanging leg raises x12 Deadlift warm-up 185x5 Hanging leg raises x12 Deadlift warm-up 225x5 Hanging leg raises x12 Deadlift Work Set 230x5 Deadlift Work Set 265x5 Deadlift Work Set 300x5 Deadlift 265x5 Carble curls 20x10 Deadlift 265x5 Carble curls 20x10 Deadlift 265x5 Carble curls 20x10 Deadlift 265x5 Carble curls 20x10 Deadlift 265x5 Untimed

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