Banned_Pavel GSLP

[Banned_Pavel]

Here is previous training log

Now moving to Greyskull. Instead of alternating bench press and press, I just do press twice a week and bench press once a week. Added some more exercises to the program to make it more fun.Well, here is the actual program:

Monday:

Press 2x5, 5+
Hang Snatch 4x2
Pullups 2x5,5+
Squats 2x5, 5+

Wednesday:

Bench press 2x5,5+
Deadlift 5+
Front squats 2x5,5+ (will strat really light here, with 135 lbs).
Leg raises 3x10 (which will indeed be 3xmax as I doubt I can do even one set of 10)

Friday:

Press 2x5, 5+
Power Clean 4x2
Chinups 2x5,5+
Squats 2x5, 5+

Here is today's training session.

Press
5x45
5x95
2x5x115
7x115
It was initially planned to start at 95, but then I decided it will be too easy.

Hang snatch
2x2x45
4x2x65
Still learning to do it, lots of press outs, but that's why I'm starting so light to have time to learn it properly.

Pullup (+5 lbs)
2x5+7

This was more difficult than I expected. It seems chinups are much easier for me than pullups, and whatever improvement I had on chinups during my SS program, didn't do anything to pullups. I have also notice that it is really difficult for me to get my chest to the bar, not due to lack of strength, but just due to inconvenience of such a move. May be getting wider grip could help but the crossbar I use is not too wide, and I take widest possible grip on it. So I will be doing chin to the bar (or actually over the bar), which I believe is good enough.

Squats.
It was so unusual to do squats at the end of the workout. No matter what program I was on, squats were always the first exercise. I felt somewhat tired and out of breath before the exercise.
The initial plan was to start it at 225, but since it could be way too easy, and 5+ set could turn into ~15-20 reps, I decided to raise it to 245. I'm also doing slightly wider foot stance and tried to do more horizontal back angle, although that doesn't seem tow rk out, I just loose the balance when lean too much.

5x45
5x135. After this set I though I will not be able to do 245x3x5, so I change the log back to 225.
3x185. After this set I though "wtf" and decided to change back to 245 for work sets and just drop the weight after first one if it will be too hard.
2x205.
0.5x245. This was not a set, but just wanted to log what's happened. I started the rep trying to achieve more horizontal back angle, but lost the balance at the half of the depth or even less. Stopped the rep, was able to recover, racked the bar back.
2x5x245. It was actually very easy. It was such a nice feeling to start the cycle with the weight that merely year ago was my all-time best 5RM. When I came back to SS this July, I started at 225, continued to 235, and then failed at 245. This time I nailed it from the start, despite of the longer break.
8x245. Could do more reps, but stopped due to slight pull forward in 8th rep (or may be my back just got tired and hips went up faster) plus I still need to recover properly.
Plan to do 255 next time.

[Banned_Pavel]

My legs were still sore after Monday.

Bench press
5x45
5x135
2x5x185. Probably did not warmed up enough, first set felt heavy.
10x185

Deadlift
5x135
5x225
3x275
6x295. This felt heavy. I still have form issues.

Front squats
5x45
5x95
2x5x135
10x135

Leg raises
10+4+4

[Banned_Pavel]

Press
5x45
5x95
3x5x120. I probably spend too much time holding the bar between reps. I used to do it tng and now I take a breath between each rep. That may be too much rest. Will try to shorten a pause between reps, but still avoid tng.

Power Clean
The start post says 4x2, but I actually planned to do it 3x3. Probably copied from Hang Snatch and did not correct.
3x45
3x65
3x95
3x135
3x3x165.

Chinups
2x5x15
6x15. It was quite heavy, I expected higher number here.

Squats.
5x45
5x135
3x185
2x205
2x5x255
7x255. Last rep was slow, but kept good form. Probably could do one more.

[Banned_Pavel]

Press
5x45
5x95
3x5x125. Made all at one breath, accented stop between each rep. A last set, rebreathed after 5, tried 6th rep but failed.

Hang snatch
2x2x45
4x2x75. Feels really slow.

Pullup (+7.5 lbs)
2x5+6.

Squats.
5x45
5x135
3x185
2x225
2x5x26
5x265. Got a bit stuck on the way up at last rep, so decided not to do more reps. Probably could do another one or two.

It's first training cycle when I feel that strength was carried over from the previous one pretty well. Three training sessions with 10 lbs steps, and more importantly, I did 3x5x265 from first attempt. At the beginning of previous training cycling, I started at 225 and already at 245 I couldn't complete even first set of 5. Then got stuck at 250 for 4 sessions, and then at 260 for 11 (with week of vacation in between). This time, although I did not do any extra reps above 5 in the last set, it was still much easier and done at a faster pace than I was doing it before. So even if I will not complete 3x5x275 next workout (and I think I WILL complete it), I will be happy with the start.

[Banned_Pavel]

Bench press
5x45
5x135
2x5x195.
9x195.

Deadlift
5x135
5x225
3x275
7x305. This felt easier than last time.

Front squats
5x45
5x95
5x140. Forgot to put 5 lbs plate on right side. Funny enough, had not really noticed the disbalance during the exercise.
5x145
10x145.
I don't think I will go too far in this exercise. The barbell is placed right on my broken clavicle and it hurts. When racking it off, I have to find the position where it hurts the least, but it still hurts. When racking it back, I have to do it very carefully and slowly to avoid slamming the bar, otherwise it will be really painful. Last time I missed one of the hooks once, luckily the weight was light and I was able to just hold it in my hands and rerack. I won't be able to do it with 100 kilos.


Leg raises
10+4+4. In first set, noticed that last 2-3 reps I finish more due to spine flex than leg raise itself. Will stop doing that.

[Banned_Pavel]

Press
5x45
5x95
2x115
3x5x130. Tried 6th rep, could not do it. Gets heavy, need microloading, hope to get my microplates soon. If I won't get them until next session, that's where I expect first fail to happen, I just don't see myself completing 135x3x5.

Power Clean
3x45
3x65
3x95
3x135
3x3x170. This was easy.

Chinups
2x5x20
6x20. Still heavy.

Squats.
5x45
5x135
3x185
2x235
3x5x275. Went pretty easy, the very last rep was slow though, I might have gone too deep and relaxed a bit at the bottom, so got stuck on the way up, but new I will do it. Took to much energy out of me, so I didn't try any extra rep, I think I had at least one more in me.
Really glad that I came to this point in squats with no hiccups (and that's with squat being done last in the workout). Today it was even easier than last time, I think 265 were mentally heavier because I was always getting stuck at 260. Will be doing smaller increase next time, will go for 280.

[Banned_Pavel]

Still did not get my microplates So had to go for 5 lbs increase in Press and of course did not manage it.

Weight 11-Dec-2016 93.0 kg (205 lbs). Was surprised to 2 kg gain first, but reviewing previous records, noticed that I gain some weight a bit faster at the beginning of almost every training cycle.

Press
5x45
5x95
2x115
5x135. Last rep was hard, and overall felt really heavy.
3x135. Failed 4th rep, not even close.
3x135. Did not try 4th rep.
Desperately need microplates.

Hang Snatch
2x2x45
2x65
2x75
4x2x85. Still slow, but feels faster than last time.

Pullups (+10 lbs)
3x5.

Squats
5x45
5x135
3x185
2x235
5x280. Came a bit out of balance on 3rd rep descend, almost at the bottom. Was able to catch the balance, going up after that was somewhat hard. Other two reps were heavy as well, but solid.
5x280. This set was easy, no issues whatsoever.
5x280. Slight disbalance on last rep ascend. Not sure if I could do any more.

[Banned_Pavel]

Bench press
5x45
5x135
3x185
5x205. Felt uneven load, right side felt heavier.
5x205. Load was even, probably took wrong grip last set. Feels heavy.
7x205. Very slow last rep, probably a limit. Would not try another rep even with spotter.

Deadlift
5x135
5x225
3x275. Felt easy, grip was firm.
6x315. Changed to hook grip after 3 reps. Felt heavy, technique felt a bit off.

Front squats
5x45
5x95
2x135
5x155.
5x145
10x145.
This was really painful on clavicle. Will continue until I can tolerate the pain.

Leg raises
8+4+4.

[Bliss]

Didn't realise you started a new log, found accidentally)))

Interesting that you find a front squat position painful on the clavicle, but not the racking of cleans at all?

[Banned_Pavel]

Didn't realise you started a new log, found accidentally)))

Interesting that you find a front squat position painful on the clavicle, but not the racking of cleans at all?

Yeah, it's not quite a Starting Strength anymore, so I started new log here.

Racking was an issue initially too, and it is not perfect now. I found a position where I can rack them with minimal impact on the clavicle. But I cannot squat with the bar in that position. I plan to play a little bit with the grip etc. but most probably will have to drop the front squat out of the program.