Ryan's GTM Training Log

[Bill Anders]

Ha! Well, in that case, I'm flattered.

I do find it handy to list every little detail here, as I don't list them all in my spreadsheet and run out of room in my paper log book, especially on Intensity Day. For example, in my paper log for my squats, I don't list anything less than 225lbs in my warmups, as they aren't going to change. If I'm getting stuck or running into difficulties, it helps to go back and look at previous workouts with similar weights to see if anything is different or if I can change something.

Keep at it, Ryan!

[rkjohns1]

Day 16 of GTM - Friday, January 14, 2022

Squat (V) @ 5'
45x5x2
95x5
135x3
185x2
225x1
237.5x5x4

Press (V) @ 3'
45x5
65x5
85x3
95x1
112.5x5x4

Chins (R) @ 3'
BWx10x2
BWx8
BWx1

Chins were programmed for 10, 10, 9 today, but on the 4th rep of my 3rd set, I started to slow way down. The next 4 reps were laborious and I had to drop after 8. I rested several seconds and got the last one. I'll try the same rep scheme next time and add a little more rest between sets.

[rkjohns1]

Day 17 of GTM - Monday, January 17, 2022

Squat (R) @ 4'
45x5x2
95x5
135x3
185x1
205x1
217.5x5x2

Bench @ 4'
45x5
95x5
135x3
155x1
185x1
200x1
202.5x1
205x1

Deadlift (I) @ 5'
135x5
185x3
225x1
255x1
287.5x5

I missed the last programmed single for the bench press today. I've been using 2.5lbs jumps for the "chasing singles" aspect of the GTM program, but will implement smaller jumps going forward.

[rkjohns1]

Day 18 of GTM - Friday, January 21, 2022

Squat (I) @ 5'
45x5x2
95x5
135x3
185x1
225x1
235x1
257.5x5

Press (I) @ 5'
45x5
65x5
95x3
115x1
120x5

Cleans (V) @ 2'
95x3
115x2
130x1
145x3x5

[rkjohns1]

Day 19 of GTM - Monday, January 24, 2022

Squat (V) @ 5'
45x5x2
95x5
135x3
185x1
225x1
240x5x4

Bench (V) @ 3'
45x5
95x5
135x3
145x1
162.5x5x4

Chins (R) @ 4'
BWx10x2
BWx9

Last recovery day for the pulls I missed the 9th rep of the 3rd set of chins. It wasn't an issue today so I'll chalk it up to either the effects of my cold that I had at the time, slightly more recovery time between sets today, or most likely, a combination of the two.

[rkjohns1]

Day 20 of GTM - Friday, January 28, 2022

Squat (R) @ 4'
45x5x2
95x5
135x3
185x1
220x5x2

Press @ 4'
45x5
65x5
95x3
115x1
125x1
135x1
137.5x1
138x1 (PR)

Deadlift (I) @ 5'
135x5
185x3
225x1
260x1
290x5

[rkjohns1]

Day 21 of GTM - Monday, January 31, 2022

Squat (I) @ 5'
45x5x2
95x5
135x3
185x1
225x1
235x1
260x5

Bench (I) @ 5'
45x5
95x5
135x3
155x1
175x5

Cleans (V) @ 3'
95x3
115x2
135x1
147.5x3x5

As I approach numbers similar to where I left off on my NLP, I'm curious to see how I progress going forward. I started the GTM as more of a maintenance plan while dealing with some health issues, but I have really come to enjoy the M-F-M schedule. It frees up Wednesdays to work on conditioning needed for surfing and running around with my 5 & 7 yo kids. It will be interesting to see if this schedule, with its minimal 2.5lbs increases, will drive additional strength adaptation, or have I just been the beneficiary of the work put in during my NLP? Time will tell...

[rkjohns1]

Day 22 of GTM - Friday, February 4, 2022

Squat (V) @ 5'
45x5x2
95x5
135x3
185x1
225x1
242.5x5x4

Press (V) @ 3'
45x5
65x5
85x3
95x1
105x1
115x5x4

Chins (R) @ 4'
BWx10x3

[rkjohns1]

Day 23 of GTM - Monday, February 7, 2022

Squat (R) @ 4'
45x5x2
95x5
135x3
185x1
205x1
222.5x5x2

Bench @ 4'
45x5
95x5
135x3
185x1
200x1
202.5x1
203x1 (PR)

Deadlift (I) @ 5'
135x5
185x3
225x1
265x1
292.5x5

I descended the last bench press rep a little to quickly and clanged the left spotter arm with the barbell. For some reason, that really got into my head and made that rep take forever. New PR though, so I'm happy about that.

[rkjohns1]

February 8, 2022 Weigh-in: 172 lbs

The GI issues that I was dealing with the last few months of 2021 have cleared up. I made a concerted effort to clean up my diet by eating less processed foods and eating more veggies, more complete proteins, and incorporating fermented foods. I don't know if this in itself is what made things better, or if whatever I had just ran its course. The GI doctor believes it was a case of post-infectious IBS. I have a colonoscopy & endoscopy scheduled for the end of this month, just to make sure everything is good on the inside.

I started my first NLP in June of last year at 161 lbs. I got up to 177 lbs by mid-October, then the IBS kicked-in in earnest and I was down to 167 in December. It's good to be gaining weight again.