Those are great results. Congrats. I'm no expert, but if I that much improvement I would run it again.
40 years old, body weight 170
1RM tests at the beginning of GGW:
Squat - 380
Bench - 265
Press - 185
DL - 380
1RM tests after GGW (week 13)
Squat - 410 (7.4% increase)
Bench - 280 (5.4% increase)
Press - 190 (2.7% increase)
DL - 415 (PR) (8.5% increase)
A couple of side notes... I stayed around 170 pounds for the length of the program and I ran 1-2 times a week (3 miles each run) to keep up my conditioning). I'd have probably made even better gains if I'd gained weight and reduced conditioning. But, hey, I'll take it.
What do you think? Rerun GGW or try another program?
Those are great results. Congrats. I'm no expert, but if I that much improvement I would run it again.
Those are great increases, especially at your bodyweight. If somethings working that well, no reason not to give it another go.
Thanks for the replies. I’ll plan on doing another round of GGW. Hopefully, my OHP will make significant gains this time, alone with the other lists.
I don't think it's a bad idea to re-run the program if it was still working well at the end, but just remember that any program will have diminishing returns over time as you grow accustomed to the prescribed levels of work and associated stress.
Yes, I believe it is written with press priority, correct? I only benched once a week.
I plan to continue running once or twice a week, but will increase my calories to help with the gainzzz.
Often an issue with HLM type programs. The Mon/Fri pressing variant progresses, the Weds pressing variant stagnates or sees only small progress. I often have lifters go in on Saturday and repeat the Wednesday pressing variant for 3-5 sets with about a 5% reduction in load from whatever you did on Weds. Seems to help. If you don't wanna hit the gym just to Press/Bench medium, throw in a 20 minute conditioning session to make it worth your time, and/or throw in some chins
I tried that approach for 3 day HLM's and for whatever reason, doing a 4th pressing movement the day after a full body session was really difficult for me. Felt really weak and joints hurt. I've recently transitioned to a 4 day split and really liking that I can give equal attention to the bench/press and have much more energy not having squatted right before. In addition, I can add in LTE's and dips with the extra time available to train. Refreshing so far.