Banned_Pavel GSLP

[Banned_Pavel]

Press
5x45
5x95
2x115
5x135. May be a little bit easy than last time, but still slow and heavy. On second rep hit the post, had to step back in the middle of the set. On 4th rep, recreated at the top.
5x135. Last rep was very slow, barely made it.
4x135. Failed 5th rep.
Will repeat the same weight next time. If I will not finish it again, will have to reset to 120 and go back up with microplates (should come early next week). If I will do it, will move up to 137.5.
Anyway, so far it is my best result with this weight, so it's already a progress compared to previous training cycle, and I'm only 3 weeks in.

Power Clean
3x45
3x65
3x95
3x135
3x175. This was heavy and technically incorrect. First rep I was late with the jump and did not push the bar sufficiently. Second rep I did not pull it high enough and racked on hands. Third rep I bent back too much. All three reps racked and completed, but not much potential for more if technique won't be fixed.
3x175. Much better than first set. May be in second rep pulled a little bit low, but otherwise very good set.
3x175. The best and easiest set.

Chinups
3x5x25. I completely forgot to even try any additional rep at the last set. Anyway, it would be no more than one.

Squats.
I didn't want to squat today. Not at all. From the very moment I woke up, it was hard to even think about it. When I completed chinups, I was even thinking to skip the squats (not seriously though). In addition, my favourite power rack was occupied, and another good rack was also occupied. So I had to use the one I like the least. The problem with it is squat rack with multiple hooks, and every time I unrack the bar, I hit the upper hooks.

5x45. So after first warm up set with empty bar I wanted to squat even less.
5x135. And then even less after next warm up set.
3x185
2x235. So I completed all warmup sets, loaded 285 onto a bar and was thinking about how I don't want to squat that. At this point, my favourite power rack freed up, so I unloaded my bar and moved over there and loaded new bar there. Honestly, at this point, I really needed to go to bathroom, but It would make me cool down and relax, and more importantly, someone else could occupy the rack while I'm away. So I started squats.
5x285. Very light, just as expected. Hehe, kidding. Took me a while to set up for this set. Was cracking at least first three reps. In forth rep, a little lean forward on way down, but nothing serious, although was a bit heavier to go up, even compared to last rep. But really not all that heavy.
4x285. A little disbalance at the descent on 5th rep, spent some extra time at the bottom to recover balance, and then stuck on the way up. Was pissed off. Felt completely doable otherwise. Will see how next set goes.
6x285. Took some extra breath before last rep. May be should consider it as 5+1. Clearly capable of this weight, will move to 290 next time.

[Banned_Pavel]

Press
5x45
5x95
2x115
5x135.
5x135.
5x135.
This is my best ever result in press. Microplates are still not here. If I will get them, will be doing 137.5 on Friday.


Hang Snatch
2x45
2x65
2x75
2x85.
2x95. Did 3, but first one was obvious press-out, so didn't count.
3x2x95. Felt ok, was a bit faster.
Did one full snatch with the same weight at the end. Full snatch goes obviously faster.

Pullups
(+12.5 lbs)
2x5+6.

Squats
5x45
5x135
3x185
2x235
5x290. This starts to feel a little heavy.
5x290. This was a little easier than first set.
5x290. This was pretty heavy.
On Friday, will be attempting 5RM. Last training cycle, I was not able to hit 295x5 even in first set (I took seven attempts, but couldn't go past 4 reps in a set).

[Banned_Pavel]

Bench press
5x45
5x135
3x185
5x210.
5x210.
6x210.

Deadlift
5x135
5x225
3x275.
5x325. Hook grip for all reps.

Front squats
5x45
5x95
2x135
5x165.
5x165
10x165.

Leg raises
10+5+4.

[Banned_Pavel]

Felt some weakness in the morning. I hoped that it will go away after warmup, but it didn't. At the end of the day, it seems to only impact my explosiveness and not strength (although I did hope for better result in press), or may be I just woke up when squats time has come.

Press
5x45
5x95
2x115
5x137.5. Slow and heavy, last rep was tough.
4x137.5. Not even half rep left in the tank.
3x137.5.

Power Clean
3x45
3x65
3x95
3x135
1x180. Failed two reps, didn't pull high enough.
1x180. First rep was pretty easy. Hit the knees on second rep and put bar down to redo the rep but couldn't.
1x180.

Chinups
(2x5+6)x27.5.

Squats.
5x45.
5x135.
3x185
2x245.
5x295. So here you go, my new 5RM. Little technical mistake at 4th rep, shot hips too high first on the way up, but otherwise look good to me. Last rep was slow, but with no doubt that I will finish it.
5x295. 4th rep was slow, got stuck half way. Started to think about hips going up, that helped. Took 5-6 extra breathes to recover before 5th rep. Feel like can do last set too.
5x295. All reps were good, took some extra breath before last one again. Noticed the guy watching my squats, asked him after the set how was my depth. He said it was good, and that overall squats were looking very good. The guy does deep squats himself, so it was good to hear that. Although I take videos from time to time, it's always good to hear from side eye.

[Banned_Pavel]

Press
Changed to slightly wider grip. The movement is now more fluent, but it feels more difficult to start the weight off the chest.
5x45
5x95
2x115
5x137.5. Barely finished last rep.
4x137.5. Did not try 5th rep.
4x137.5. This set was easier than previous. On the 4th rep felt spasm starting in left thigh, had to relax left leg a bit.
Overall expected wider grip to be easier, but it is not.


Hang Snatch
2x45
2x65
2x85
2x95.
2x105. Little pressout in first rep. Second rep was a bit better.
3x2x105.


Pullups
(+15 lbs)
2x5+6.

Squats
5x45
5x135
3x185
2x245.
5x300. Extremely heavy set. That's probably a pay off for all that whiskey on Saturday. Not sure if I can complete other two.
5x300. This was easier than first set, bit still very heavy.
5x300. Already after 2nd rep was not sure if I'm able to do it. I took some extra breathes between reps and completed the set.

[Banned_Pavel]

Bench press
5x45
5x135
3x185
5x215.
5x215. Went hard.
6x215.

Deadlift
5x135
5x225
3x275.
2x330. Tried two more reps, failed.

Front squats
5x45
5x95
3x135
2x155
5x175.
5x175
5x175. Decided not to go beyond 5 reps, to save the clavicle. Otherwise could do 10 easily, the weight is still too light, not much felt in legs, mostly feel upper body's stabilization work.

Incline dumbbell press.
Added this exercise in a hope to add some meat on my upper chest, may be that will help to protect broken clavicle (although I doubt that).
10x30
10x30
20x30. Apparently the weight is too light, even 20 reps were not the limit. Will try 40 lbs dumbbells next time.

Situps
10x20
5x20
6x15.

20 lbs is too much, will try 15 lbs next time. The bench for situps is extremely inconvenient.

[Banned_Pavel]

Press
5x45
5x95
2x115
5x137.5. This was easier than last time.
5x137.5. This was heavy but doable. I think I have a chance to complete last set.
5x137.5. After first rep I was sure I will do it.

Power Clean
3x45
3x65
3x95
3x135
3x180. This was pretty easy, although last rep was racked a bit low.
3x180. Took some extra breath between reps, last one was not sure if I do it before the rep, but completed OK. For all three reps, I went a bit more down when racking the bar.
3x180.

Chinups
3x5x30

Squats
5x45.
5x135.
3x185
2x245.
5x305. Hard. Took a bit more rest between reps.
5x305. Took some extra rest before last two reps. This was extremely hard, probably should have rack the bar after 3rd rep. Hips shot up on last rep. But it is last squat this year, I've got to do it. 5 more reps till perfect workout.
5x305. Apparently this was hardest of all sets. I feel failure coming on Monday. But I have no plans to give up.

[Bliss]

Solid work to wrap up this year!

[Banned_Pavel]

Solid work to wrap up this year!

Thanks! And Happy New Year!

[Banned_Pavel]

Press
5x45
5x95
2x115
5x140. Heavy, very slow last rep. New 5RM.
4x140. Did not try 5th rep, was completely out of gas.
3x140. Attempted 4th rep, but barely took it off the chest.

Hang Snatch
2x45
2x65
2x85
2x95.
2x115. This already feels heavy. Or may be I'm just tired.
2x115. Little pressout on both reps, more so in first one.
0x115. Missed first rep, tried to rest 30 sec, but still missed.
0x115. Missed first rep, felt really tired.
This is first time I miss snatches, and they start to feel really heavy, and I'm tired after them.

Pullups
3x5x17.5

Squats
5x45. Feel tired from the start.
5x135.
3x185.
2x245.
2x310. Failed 3rd rep. Felt extremely heavy. decided to do just two additional singles at the same weight.
1x310. Did not try second rep, don't think I would manage it.
1x310. Barely did it.
It must be something with overall condition. I did expect failure to happen today, based on how hard last Friday was, but did not expect it to be so miserable. I was hoping to complete at least first set.
I will see what happens on Friday. Will have to change something from here on. Most probably reset will be needed. But even if not, probably will go to either 1 heavy and 2 back off sets of 5, or will move to 3x3.
Anyhow when I started this training cycle a month ago, I did not even hoped to come thus far without single failure.