Thepaul7's First BP run

thepaul7 · Post by **thepaul7** » Mon Oct 04, 2010 11:28 am

Last day off and I have been enjoying feasting. I am excited to get back to the gym and really run with this program. I think that for this run I am going to use what the book lays out for the German Loading patter 1 after the first 5 workouts of course.

thepaul7 · Post by **thepaul7** » Fri Oct 08, 2010 10:05 pm

10/5/10
Feast Workout 1

Bench Warmup 6 sets

- Bench press- 8 reps of 195lbs.
- dumbell pullovers- 10 reps of 65lbs

EDT BLOCK#1 15 minutes
Incline DB presses: 30lbs, (too light and I knew it)
Tbar rows 80lbs

- Squats- 10 reps of 200lbs
- Stiff legged deadlifts- 10 reps of 135lbs.

EDT BLOCK #2

Romanian Deadlifts- 135lbs
Leg Sled- 250lbs

10/07/10
Feast Workout #2

Bench Warmup 6 sets

- Bench press- 5 reps of 205lbs
- dumbell pullovers- 10 reps of 80lbs

EDT BLOCK#1 15 minutes
Incline DB presses: 45lbs
Tbar rows 100lbs

- Squats- 6 reps of 225lbs
- Stiff legged deadlifts- 10 reps of 135lbs.

EDT BLOCK #2

Leg curls- 55lbs
Leg Sled- 250lbs

Great set of workouts! I was extremely sore after the first one and I realize that I should have taken two days off before workout 2. I am taking 2 days off and I will be back in the gym on 10/10/10.
So far so good and I can't wait to get back in the gym.

I am also taking DAA and Maca so I will see how that affects my recovery.

RobRegish · Post by **RobRegish** » Sat Oct 09, 2010 8:52 am

Fantastic work man!

Keep on rolling. Right here for you in the event you have any questions...

thepaul7 · Post by **thepaul7** » Wed Oct 13, 2010 5:40 pm

10/10/10
Feast Workout 3

Bench Warmup 6 sets

- Bench press- 3 reps of 215lbs.
- dumbell pullovers- 3 reps of 80lbs

EDT BLOCK#1 15 minutes
Incline DB presses: 45lbs
Tbar rows 120lbs

- Squats- 3 reps of 245lbs
- Stiff legged deadlifts- 10 reps of 135lbs.

EDT BLOCK #2

Romanian Deadlifts- 135lbs
Leg Sled- 360lbs

10/12/10
Feast Workout #4 Deload

Bench Warmup 6 sets

- Bench press- 6 reps of 205lbs
- dumbell pullovers- 6 reps of 60lbs

EDT BLOCK#1 15 minutes
Incline DB presses: 55lbs
Tbar rows 140lbs

- Squats- 6 reps of 225lbs
- Stiff legged deadlifts- 6 reps of 155lbs.

EDT BLOCK #2

Romanian Deadlifts- 135lbs
Leg Sled- 400lbs

So far so good. I look forward to trying my 1 rep max on my next workout. I am gonna attempt 225 on the bench, which I have never completed while going all the way to my chest and bringing it up from there. Squat is the same story since I am trying to go lower than ever before. I am looking to push out around 250 on the squat while going nice and deep.

Looking forward to it!

RobRegish · Post by **RobRegish** » Wed Oct 13, 2010 7:50 pm

Great work!

Whatever you do, take 'em both deep. Honest and clean is the best way to go!!

thepaul7 · Post by **thepaul7** » Thu Oct 21, 2010 4:02 pm

Feast Workout #5 10/15/10

Well this workout went well. I hit my 1rm goals of 225 for bench and 250 for squat. I felt really strong and confident in these lifts especially on the Bench.

GLP1 10/18/10

WO 1 Bench press
9 reps 95lbs
6 reps 135lbs
8 reps 135lbs
8 reps 150lbs
8 reps 165lbs
8 reps 175lbs

EDT
Decline dumbbell bench press 65lbs
Tbar rows 160lbs

GLP1 10/20/10
Workout 1 Squat

10 reps 125lbs
8 reps 135lbs
8 reps 150lbs
8 reps 165lbs
8 reps 185lbs
8 reps 195lbs

EDT
Romanian Deadlift
Leg Sled

AB Static holds 65lbs, 85lbs

Summary: I have 2 glp workouts under my belt now 1 for bench and 1 for squat and I must say I am enjoying it. It gives me good practice to really perfect my these two lifts. I am still eating above maintenance and I am hovering around 186-187lbs up about 1-2lbs from where I started. I am feeling stronger and bigger with little if any fat gain.

The excel auto calculator is awesome and makes it kinda fun to plug in the numbers and see what I am trying to achieve each workout.

I will be back in the gym on Saturday and look forward to hitting bench again!

thepaul7 · Post by **thepaul7** » Fri Oct 29, 2010 3:15 pm

10/23/10
GLP1 Bench workout 2

10 reps 115lbs
8 reps 135lbs
6 reps 150lbs
6 reps 165lbs
6 reps 176lbs
6 reps 191lbs

Dumbbell Pullovers 1 set

EDT 1
Decline bench press
Tbar rows

EDT 2
Skullcrushers
Standing bicep curls

10/25/10
GLP1 Squat workout 2
10 125lbs
8 155lbs
6 165lbs
6 185lbs
6 195lbs
6 215lbs

Romanian Deadlifts

EDT
Leg Sled
Deadlift

Static Ab 2 sets

10/27/10
GLP1 Benchpress workout 3

10 115lbs
8 150lbs
6 165lbs
4 175lbs
4 190lbs
4 205lbs

EDT
Upright rows
Shoulder press

Good workouts and I am really enjoying the structure of them. Bench press 205 X 4 reps were all solid chest touches. Squats are coming along nicely. I adjusted my stance to one that feels more natural. It is wider than I was doing, but not sumo at all. I believe It is around shoulder width which is where it should be. Squat workout 3 should be happening on Saturday and resting up for it!

RobRegish · Post by **RobRegish** » Sat Oct 30, 2010 6:38 am

All certainly looks well here!

Thank you for the updates. Right here for you if you need me !!

thepaul7 · Post by **thepaul7** » Sun Oct 31, 2010 3:51 pm

Squat workout 3

10 125
8 165
6 185
4 195
4 215
4 225

Romanian Deadlift
195 X 8 reps

EDT
Leg Sled 360lbs
Deadlift 205lbs

Static ab

Weighted Ab crunch

Great workout. The squats are going really well and it feels like I am building a great base of strength from their frequency.

I am hovering around 190lbs up from 185lbs from before famine. If I make it to 195lbs before this run is over I will be the heaviest I have ever been and still quite lean which is fantastic.

RobRegish · Post by **RobRegish** » Mon Nov 01, 2010 5:38 am

Nice, isn't it ?

thepaul7 · Post by **thepaul7** » Tue Nov 09, 2010 1:32 pm

11/02/10
GLP1 Bench workout 4

10 reps 115lbs
8 reps 165lbs
6 reps 175lbs
4 reps 190lbs
2 reps 205lbs
2 reps 220lbs

Dumbbell Pullovers 1 set

EDT 1
Incline Chest
Tbar rows

EDT 2
Tricep Pushdowns
Standing bicep curl

11/04/10
GLP1 Squat workout 4
10 125lbs
8 180lbs
6 195lbs
4 215lbs
2 225lbs
2 245lbs

Romanian Deadlifts

EDT
Leg Sled 270lbs
Deadlift 185lbs

Static Ab 2 sets

11/06/10
GLP1 Benchpress workout 5

10 115lbs
8 170lbs
6 185lbs
4 200lbs
2 210lbs

EDT
Incline Chest
T-bar Rows

Seated Shoulder Press

11/08/10
GLP1 Squat workout 5
10 125lbs
8 190lbs
6 205lbs
4 220lbs
2 235lbs

EDT
Leg Sled lbs 315lbs
Deadlift 245lbs

Static Ab 2 sets

Final two workouts of GLP1 coming up and I can't wait! I am hitting all my reps and feeling good overall. I am getting more confident that I will hit these PRs. Also I set a new EDT Pr on leg sled and deadlift during my last squat workout. That is my go to EDT when I want to just kill myself, but in good way.

I do jump straight into 5X5 after these last two GLP workouts don't I?

RobRegish · Post by **RobRegish** » Tue Nov 09, 2010 8:13 pm

Fantastic work! So happy for you man..

2-3 day break then transition into Cruise...

thepaul7 · Post by **thepaul7** » Fri Nov 12, 2010 11:18 pm

11/12/10
GLP1 Bench workout 6

10 reps 115lbs
5 reps 145lbs
3 reps 170lbs
1 reps 190lbs
1 reps 215lbs
1 reps 235lbs PR!!!!

Dumbbell Pullovers 1 set

Seated should press

This makes me very happy! I hit 235 for 1 clean rep all the way down to my chest and back. I almost got 2, but needed a bit of help on the second.

I broke a 2 year bench press plateau in these six glp chest workouts! I didn't think I would ever get past 225. Crazy.

I look forward to breaking my squat pr in a couple days!

Makes me look even more forward to when I run the BP with ecdy.

RobRegish · Post by **RobRegish** » Sat Nov 13, 2010 6:07 am

Congratulations man!

Favor... can you post a review on nolinksplease.com? Either way, I am happy man this morning. Very nice waking up to this and sharing in your newfound size/strength.

This is just the beginning my friend. I look forward to working with you to eclipse even these #'s...