3/8/2020
GSLP/Black:Professional

Planned Rest Day

Belated easy week. Realized the heavy GSLP lifting makes the occasional easy week even more important.

3/7/2020
GSLP/Black:Professional
MS
OHP: 80x2x5, 80x1x10
Squats: 160x2x5, 160x1x5
Chinup Negatives: 2x3

Nearly missed squat AMRAP. Feeling drained today.

3/6/2020 Block 1, week 3 GSLP/Black: Professional Max Strength Bench: 145 x 2 x 5, 145 x 1 x 5 Deadlift: 165 x 12 Had an extended rest before the bench AMRAP set, as I was getting lunch into the oven. Definitely at the point where the bench press should be advanced by 2.5 lbs/day. Limit on deadlifts...

3/5/2020
Unplanned rest day due to unexpected overtime at work.

It's amazing how much better the lungs feel after blowing all the crud out!

3/4/2020 GSLP/Black: Professional Block 1, week 3 HIC - Hill Sprints x 4 Felt a twinge in my left quad, stopped early. I've been jogging around the block, then easing into the first two sprints as a warm-up. I'll do a bit more jogging and some stretching next time. If that doesn't work, I'll try Fob...

3/3/2020 Block 1, week 3 GSLP/Black: Professional MS OHP: 75 x 2 x 5, 75 x 1 x 15 Squats: 155 x 2 x 5, 155 x 1 x 8 Chinup negatives: 2 x 5 Realized I forgot to do the chinup negatives at all last week. Oops. Today just felt off. OHPs still are a new movement to me, and my form started to suffer on t...

3/1/2020 GSLP/Black: Professional E - Ruck 60 pounds x 1 hour hill walk Took the pack when I walked the dog. I'll have to rethink walking the dog during E sessions, as she has a very different pace than I do. Her "hurry up to the interesting things and then stop to sniff all of them" pace ...

2/29/2020 Block 1, week 2 GSLP/Black: Professional Max Strength Bench press: 135 x 2 x 5, 135 x 1 x 10 Squats: 145 x 2 x 5, 145 x 1 x 10 In honor of the date, I took a leap on the bench press that paid off. 10 reps was max effort on the last set of presses. I had a few reps left in the tank on squat...

I read TB: Mass Protocol yesterday, and appreciated the basic primer on what macros are, and how many of them to eat for mass gain. If I'm not doing mass protocol, roughly what macro balance do you suggest for someone who wants to eat for performance and drop about 20 lbs of... "non-lean" ...