Greyskull LP. Session 25

BW - 231

Press -
152.5X3
137.5X8, 5

Chin-Ups - BW; 30 Reps; 8 Sets

Squats -
370X5
335X7, 5

152.5X3 and 137.5X8 are both Rep PRs on Press.  I think a 4th rep would have been there at 152.5, but I let the bar get out in front of me too far and got on my toes.  Pretty clear in the first video.  The set of 8 at 137.5 was also RPE 9.5 or so.

On Chins, I got a couple more reps, and one less set than last time.  Progress.

No PRs on Squats.  I've I'd been paying attention, I might have gone for a 6 rep PR on the first set.  I've been starting to feel a little beat up by Squats, and my form was getting bad (bad bar path and bad depth).  Today I made a game time decision to switch to the same phase that Press is in:  Top set followed by AMRAP @ 90% and another set of 90%X5 for volume.  Knowing I would only have one set at 370, I really took my time.  Focused on bar path and depth.  I'm feeling like the days of toying around with these advanced novice LP strategies like Greyskull are coming to an end for the Squat, and I will need to move back into some intermediate programming very soon.  I've managed to stretch it out almost a full year on Squat and Bench, so that's not too bad.

Novice LP. Session 69 (Greyskull Squats and Press)

BW - 225.9

Bench -
245X2
217.5X5, 5

Squat - 325X5, 5, 9

Chin-Ups-
BW+25X5, 4
BWX9, 5

245X2 is an all-around PR on Bench.  I was supposed to do 242.5, but I'm ready for a reset, and so said 'fuck it.'  Jumped to more of a milestone.  RPE 9.5.  Back-off sets felt strong.  2nd back-off shown.  Will now reset Bench to the GSLP.

325X9 is a Rep PR on Squats.  Gave my legs a week off after hitting 405X2 in the hopes that rest and a GSLP reset would allow the adductor strain to fade away, but it came roaring back on these sets.  Next thing will probably be to meet with a P.T., and probably plan a longer lay-off of squats around our annual Thanksgiving trip.  Still this was maybe RPE 8.5.  Definitely could have gotten one more.

351(BW+25)X5 is a Rep PR.  Failed the 5th rep on set 2 (shown in video).  I will run this back next session and see if I can hit both sets.  First BW set felt surprisingly strong, and thought I was gonna run to 10, but the bottom dropped out as it usually does on this movement for me.

Novice LP. Session 68 (Greyskull Squats and Press)

BW - 227

Press -
125X5, 5, 11

Deadlift -
390X3
350X3

Chin-Ups -
BW+25X4, 4
BWX8, 6

Dips -
BW+30X6, 6, 6

125X11 is a Rep PR on Press.  RPE 10.  Took careful planning of shorter and longer breathing rests, and still, around Rep 8, I thought I might be in trouble.  Happy to have gotten it!

390X3 is an all-around PR on Deadlift.  Feeling slow and heavy, but still do-able with commitment. I only doubled 390 on Squat, so it's nice to see my DL outperforming the squat for once outside of a meet.  Didn't quite lock out the 3rd rep to competition standards, but I don't care.  Trying to decide if I just want to hit doubles the rest of the way, or keep pushing triples.  Oh, and btw, back in early August 350X3 was a Rep PR set.  Now it's a back-off set.

251 (BW+25)X4 is a Rep PR on chins.  Feeling heavy from the first rep now.  2nd weighted set and first BW set shown.

256 (BW+30)X6 is a Rep PR on Dips.  These were about as easy as I wanted them to be for a reset that still delivers an adaptation dose.  I'm eliminating the BW back-off sets starting with this session, and working on weighted sets only.  I'll run +30 up to the 10-12 rep range for 3 sets across, and then up the weight again.

Novice LP. Session 67 (Greyskull Squats and Press)

BW - 228

Bench -
240X2
215X5, 5

Chin-Ups -
BW+25X3, 3
BWX10, 6

240X2 is an all-around PR on Bench.  2nd rep was slow.  You can see my spotter thought he was going to have to take it, but I didn't really ever think he would have.  However, we are definitely at RPE 10 here where technical mistakes will likely result in a miss.  Back-off sets were quite strong.  2nd back-off set shown in the video.

253 (BW+25)X3 and 228 (BW)X10 are both Rep PRs on chins.  I think that 10 rep PR can largely be chalked up to not doing a lower body movement beforehand on this day.  After hitting 405X2 on Squats, I decided to take a session off from lower body work before I reset.  I want to try and give this adductor some room to heal up.  I'll take the 10 Rep PR, though.

Novice LP. Session 66 (Greyskull Squats and Press)

BW - 227

Press -
155X2
140X3
125X10

Squat -
405X2
360X3
325X6

Chin-Ups -
BW+20X5, 5
BWX8, 5

155X2 is an all-around PR on the press.  RPE 10.  I thought the first rep was RPE 9.5 actually, hahaha.  Oh!  125X10 is a Rep PR, as well!

405X2 is an all-around PR on Squats.  RPE 9+.  I was only supposed to do 400 today, but the gym was full of quality spotters, and I thought I'd take advantage  instead of rolling the dice with whoever was in the gym on Friday.  I was pretty happy about this as you can see in the video.  I was pretty mentally worn down by the time I got to the AMRAP set and only went to about an RPE 8.5 on that.  I will probably do a reset on Squats now.  I don't want to spend too much time on triples and doubles.

247 (BW+5)X5 is a Rep PR on Chins.  Felt hard, but got both sets.  2nd set shown.

Novice LP. Session 65 (Greyskull Squats and Press)

BW - 227.2

Bench -
237.5X2
215X5, 5

Deadlift -
385X3
345X3

Chin-Ups-
BW+20X4, 4
BWX8, 5

Dips -
BW+25X12, 12
BWX15

237.5X2 is an all around PR on bench.  Mis-grooved the first rep, and failed on the 3rd.  A PR is a PR, though.  2nd back-off set in the video.  These are still moving okay.

385X3 is an all-around PR on Deadlift.  Finally pulling weight heavier than my meet PR.  These were definitely heavy.

247 (BW+20)X4 is rep PR on Chins.  Video is the 2nd weighted set .  BW back-off sets are starting to feel a little easier.

253 (BW+25)X12 is a Rep PR on Dips.  Finally remembered to take some video.  Upper arms are coming more or less parallel with the floor, and that's all I'm really looking for to make sure I'm getting the extra triceps work without aggravating old shoulder problems.

Novice LP. Session 64 (Greyskull Squats and Press)

BW - 228

Press -
152.5X2
137.5X3
125X9

Squat -
395X2
355X3
320X7

Chin-Ups -
BW+20X3, 3
BWX7, 5

152.5X2 is an all around PR, and 125X9 is a Rep PR on Press.  Everything here moved about as expected.

395X2 is an all around PR on Squat.  These moved pretty well.  RPE 9, and saw no need to risk a third.  Still nervous about the right adductor, but 405 is so close!  Was prepared to only go for 5 on the 3rd set, but everything felt good, and I took a couple of extra reps.  Didn't need to push it, though, and so left some in the tank.

248(BW+20)X3 is a Rep PR on Chins.  Gym was crowded today, and I was working in with someone squatting, and so didn't mess with filming them.

Novice LP. Session 63 (Greyskull Squats and Press)

BW - 227

Bench -
235X3
207.5X5
212.5X4

Squat -
390X2
350X3
315X5

Chin-Ups -
BW+15X5, 5
BWX6, 5

235X3 is an all-around PR on bench.  I mis-loaded one side of the bar on my first back-off set.  Gonna go right ahead and blame that for missing the 5th rep on on the second back-off set, haha.  Top set felt pretty good.  Probably RPE 9.5.  I'll go ahead and go up again next week and see what happens with the various sets.  Final back-off set shown in the 2nd clip.

390X2 is an all-around PR on Squats.  Worked really hard on warming-up my adductors today to see if I could lessen the discomfort I've been dealing with.  I'd say it felt about 50% better.  Lots of dynamic stretches and empty-bar warm-ups.  Still, my mental game just felt a little off heading into the work sets, and nothing felt locked-in.  The 2nd rep of the top set felt pretty fucking hard, so I didn't go for a third.  First back-off set still felt off, so I also cut that short at 3.  Final back-off set was fast.  Bar path and technique generally look really good in the video despite everything.

242(BW+15)X5 is a Rep PR on chins.  These felt pretty good, and the BW back-off sets felt very strong.  Video is of 2nd weighted set.

Novice LP. Session 62 (Greyskull Squats and Press)

BW - 228

Press -
150X2
135X7
120X5

Deadlift -
380X3
340X3

Chin-Ups -
BW+15X4, 4
BWX6, 4

Dips -
BW+25X11, 11
BWX20

150X2 is an all-around PR on Press.  Tried for 3 but failed.  I'll give it one more shot next week and either reset or proceed with doubles.  135X7 ties a Rep PR (forgot to take video).  Original programming was to do a back-off set of 5, and then a 2nd, AMRAP set with the same weight.  I've been doing that on Squat and Press, but it hasn't quite sat right with me.  I think I'm going to work on these ladder-down sets instead.  90%XAMRAP, and then 80%X5.  When 90% is < 6 reps, I will switch the AMRAP to the 80% set.

380X3 is a Rep PR on Deadlift.  All reps felt heavy but do-able.  With focus and intent, this was not more than RPE 9.  I realized later that the back-off set of 340X3 is awesome because I switched from one set of 5, to a set of 3 and a back-off set of 3 back when I was on 325.  Having my back-off sets be almost 20 lbs. over 325 is pretty cool.

253 (BW+25)X11 and 228 (BW)X20 are both Rep PRs on Dips.  That 20 rep set was brutal.  Might need to start taking video of these to keep me honest.

243 (BW+15)X4 is a Rep PR on Chins.  Video is of the 1st set and the AMRAP set.  These are okay.

Novice LP. Session 61 (Greyskull Squats and Press)

BW - 228

Bench -
232.5X3
210X5, 5

Squat -
385X3
345X5

Chin-Ups-
BW+15X3, 3
BWX7, 5

232.5X3 is an all around PR on bench at the heaviest weight I've ever benched.  RPE 9.5.  Back off sets felt pretty good.  2nd back-off set in video.

385 is an all around PR on squat as the heaviest weight I've ever lifted on any of the main lifts.  Felt pretty good, although the right adductor is still KILLING me on the warm-up sets.  May start doing the grizzled, old "ton of reps with the empty bar" warm-up protocol that so many vets go on about.  Needed 8 reps for a Rep PR with 345, and that was clearly NOT there.  That was surprising and frustrating.

243 (BW+15)X3 is a Rep PR on chins.  2nd set in the video.  Felt pretty good.  RPE 9, I think.  First BW set felt good, but the bottom always seems to suddenly drop out. 

Novice LP. Session 60 (Greyskull Squats and Press)

BW - 228

Press -
147.5X3
132.5X5, 8

Squat -
380X3
340X8

Chin-ups -
BW+10X5, 5
BWX6, 4

147.5X3 and 132.5X8 are both rep PRs on Press.  Both were fairly difficult.

I'd been traveling all week and also had a lot of social activities, so I wasn't even sure if I was going to Squat on this day.  Once I decided to Squat, I though I might just do a few reps at a medium weight.  I then decided to maybe work up to a single around the original programmed weight.  I then hit two PRs.  380X3 and 340X8, haha.  But I am taking this opportunity to downshift to triples on the top set, and possibly eliminate the 1st back-off set of 5 reps.  I like having that extra volume in there, so we'll see how I feel on a "fresher" day.

238 (BW+10)X5 is a Rep PR on Chins.  Forgot to video the weighted set again, but did get the back-off set.  Not fully extending the arms, but elbow above the shoulders and up around the ears is okay for me right now.

Novice LP. Session 59 (Greyskull Squats and Press)

BW - 228

Bench -
230X4
207.5X5, 5

Deadlift -
375X3
335X3

Dips -
BW+25X10, 10
BWX19

Chin-Ups -
BW+10X4, 4
BWX6, 4

230X4 is a Rep PR on Bench.  Supposed to go for 5, but it was clear that 4 was RPE 10.  Totally fine with this, and will shift to top sets of 3 going forward.

375X3 is a Rep PR on Deadlift.  Felt pretty heavy, but looks okay.

253 (BW+25)X10 and 228X19 are both Rep PRs on Dips.  These are feeling fine.

238 (BW+10)X4 is a Rep PR on Chin-ups.  Felt okay.  Forgot to video.

Novice LP. Session 58 (Greyskull Squats and Press)

BW - 228

Press -
145X3
130X5, 7

Squat -
375X5
335X5, 8

Chin-Ups -
BW+10X3, 3
BWX7, 5

145X3 is a Rep PR.  Kind of surprised that I failed on 4 after getting 2X5 with 142.5 last week.

Was hoping for an 8 rep PR with 130, but only got to 7.

375X5 and 330X8 are both Rep PRs on Squat.  Both felt really, really good, strength-wise.  Still worried that the right adductor is so achy on off days and really lights up on my early warm-up sets.

338(BW+10)X3 is actually a Rep PR on chins.  Not gonna get too excited yet.  I'll need to start filming these.  In the past, when I added weight to chins, it led to cutting the reps ever higher.

Novice LP. Session 57 (Greyskull Squats and Press)

BW - 228

Bench -
227.5X5
205X5, 5

Squat -
370X5
330X5, 8

Chin-Ups - BWX25 total reps (lost track of individual sets)

Phone died so no video of this session.

My sleep and general recovery were a mess heading into this session, so I was kind of dreading it.  Things went pretty well, though.

227.5X5 is a Rep PR on Bench.  5th rep was absolutely RPE 10.  Really wasn't sure if it was going to lock-out.  Hopefully my recovery can be in better shape next week when I take a run at 230.

370X5 is a Rep PR on Squats.  Squats just felt really good today.  I felt like the bar was staying "over my heels" on every rep, and I had a lot of pop coming out of the hole.

This was my first time experimenting with AMRAP on the 2nd back-off set.  I decided to move back into back-off sets after the last squat workout where I ended up cutting the 2nd set across at 4 reps.  But I didn't want to abandon the AMRAP set, so I'm doing a sort of mash-up of Advanced Novice/Greyskull LP here.  I'm well aware that there's risk of bastardizing tested programs, and that mash-ups often result in worse results than choosing one method or another.  However, the AMRAP sets seemed to be yielding results.  I will keep a close eye on this as I move forward.  I'm not sure if the 1st set of 5 is necessary, or if it would be better to do a single, AMRAP back off-set.  My suspicion is that this will yield more ultimate volume, even if it possibly costs me a rep or two on the AMRAP.

Anyway, despite feeling like crap all day, this was a good session.

Novice LP. Session 56 (Greyskull Squats and Press)

BW - 229

Press -
142.5X5, 5, 3
130X7

Deadlift -
370X3
330X3

Chin-Ups - BWX8, 5, 4, 4
super-set with
Dips -
BW+25X9, 9
BWX18

142.5X5 is a Rep PR on Press.  Failed pretty hard on the 4th rep of the 3rd set.

Backed off 10% and hit a strong set of 7.  Thought that was also a PR, but turns out I needed one more.

Went back and forth on how to proceed, but I'm going to move on to the next stage with a top set of 5, a 90% set of 5, and a 90% AMRAP.  Still not sure if the 90% should be X5,XAMRAP, or just XAMRAP, but we'll see how it goes.

370X3 is a Rep PR on the Deadlift.  Adjust camera angle to try and get more info.  Want to capture the bottom of the foot, and the bar path against the leg in addition to back angle.

229(BW)X8 is maybe a Rep PR on chins.  Felt only okay.

254(BW+25)X9 and 229(BW)X18 are both Rep PRs on Dips.  These are feeling good and don't seem to be giving me additional shoulder issues so far.

Novice LP. Session 55 (Greyskull Squats and Press)

BW - 229

Bench -
225X5
202.5X5, 5

Squat - 365X5, 4

225X5 is a Rep PR on Bench.  Nice milestone.  Reps were all pretty smooth, and got in some leg drive without my butt coming up.

365X5 is a Rep PR on Squats.  Weight was shifting off my heels a bit again today, and so the bar was drifting forward at the bottom of the movement. I believe that was taking a bit of a toll on me.  The 4th rep on the 2nd set felt like such a grinder, I didn't go for a 5th.  Also, my low back is still a little dicey.  I was going to go for a 3rd set, but realized I was supposed to be somewhere in 30 minutes, so I cut if off there.

I will revisit 365 on my next squat session.  If I run into trouble on it again, I will start progressing the first set and drop back to 90% on the 2nd and 3rd, with AMRAP on the 3rd.

Novice LP. Session 54 (Greyskull Squats and Press)

BW - 230

Press - 140X5, 5, 5

Chin-Ups - BWX7, 5, 4, 3, 3, 3
super-set with
Dips -
BW+25X8, 8
BWX17

Negative Chins (0/0/4) - BWX4, 4

CG Pulldowns - X8, 8, 8

I tweaked my back in the shower in the morning, and decided not to squat this day.

140X3X5 is an LP PR.  Needed 6 for a Rep PR, and that clearly wasn't happening.  Wasn't even sure 5 would be there for me after the first two sets.

Since I wasn't going to squat, I decided to obliterate lats and throw in some dips as well.

230X7 on Chin-Ups is actually a BW Rep PR.

BW(230)X17 is a Rep PR, and BW (230)+25X8 ties a Rep PR on Dips.  Last reps on 2nd weight set, and BW AMRAP set were all tough.

Getting a nice, full stretch on the negative chins.

To really pile on, I did some close-grip pulldowns to the sternum at a bodybuilder pace.  Straight weight for the first two sets, and then took off ~10% for the last set.  The combination of all this work had my rear delts in particular, and my upper lats and triceps in general, sore all weekend.

Novice LP. Session 53 (Greyskull Squats and Press)

BW - 229

Bench -
222.5X5
200X5, 5

Squat - 360X5, 5, 6

Chin-Ups - BWX7, 5, 4, 5, 3, 2 (26 total reps)

222.5X5 is a Rep PR on Bench.  Missed the 5th rep last week, but managed to squeeze it out this week.  Butt came up a bit.

360X6 is a Rep PR on Squat and 3X5 is an LP PR.  Right adductor was bugging me early on in warm-ups, but was ready to go as the weight got heavier.  Recorded my last warm-up, and bar path looked good.  Continued to look good through the work sets, and was able to get a really clean, extra rep on the AMRAP set.  Felt good about this one, and excited to go for 365 next!

Knocked out some more chins to finish it up.  Started off strong, but the bottom fell out.  Was using one of the less optimal chin-up stations at the gym.

Novice LP. Session 52 (Greyskull Squats and Press)

BW - 228

Press - 137.5X5, 5, 5

Deadlift -
365X3
325X3

Dips -
BW+25X7, 7
BWX16

Chin-Ups - BWX5, 5, 4, 3, 3, 3, 3 (26 total)

No PR on Press today.  It was a tough session, but I also only took one day off since missing on the 5th rep of a Bench PR.  Also, my midsection felt "soft" during this set.  Felt my hips shifting side to side during a couple of reps.

365X3 is a Rep PR on Deadlift.  Felt solid, but heavy-ish.  Again, my midsection didn't feel tight enough.

BW/228X16 is a Rep PR on Dips as well.  These all felt really good even though I haven't done them i a couple of weeks.

Chin-ups are feeling shit, but they're also at the tail end of a lot of other work.  Just threw a lot of volume at them and called it a day.

Novice LP. Session 51 (Greyskull Squats and Press)

BW - 229

Bench -
222.5X4
200X5, 5

Squat - 355X5, 5, 6

Chin-Ups - BWX5, 5, 5

Negative Chins (0/0/4) - BWX3, 3

222.5X4 is a Rep PR on bench.  5th rep just wasn't there.  Will give it a shot again next week, and either succeed and continue, or fail and move on with a top triple.  Forgot to film my top set, but filmed my back-offs.  Here's the 2nd back-off set.  Contemplating my elbow flare.  I thought I was keeping them in longer than this.

335X6 is a Rep PR, and 335X5X3 an LP PR, on Squats.  Squats were feeling very good today in practice, but under review, the bar seems to be drifting forward again at the bottom.  More work to do.

Chins weren't anything to write home about today.