Hey Rip, did I do the program?

[Ciarán Maher]

Here is the log, all weights are in Kilograms:

Saturday January 21st 2017 - Bodyweight 72Kg

Squat 20 x 5 25 x 5 30 x 5 40 x 5 45 x 5 50 x 5 55 x 3 60 x 5 x 3

Press 20 x 5 25 x 5 30 x 5 35 x 3 40 x 5 x 3

Deadlift 20 x 5 60 x 5 65 x 5 70 x 3 75 x 2 80 x 5

Monday 23rd January 2017 - Bodyweight 74.6Kg

Squat 20 x 5 30 x 5 45 x 5 55 x 3 65 x 5 x 3

Press 20 x 5 25 x 5 35 x 5 37.5 x 3 42.5 x 5 x 2 42.5 x 3 x 1

Deadlift 20 x 5 60 x 5 67.5 x 5 75 x 3 77.5 x 2 85 x 5

Wednesday 25th - Bodyweight 74.6KG

Squat 20 x 5 30 x 5 35 x 5 45 x 3 60 x 2 70 x 5 x 3

Bench Press 20 x 3 20 x 3 20 x 3 20 x 5 x 3 rotator cuff injury from bjj

Deadlift 20 x 5 60 x 5 70 x 5 75 x 3 85 x 2 90 x 5

Friday 27th - Bodyweight 76KG

Squat 20 x 5 x 2 35 x 5 50 x 3 65 x 2 75 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 40 x 2 42.5 x 4 40 x 5 x 3

Deadlift 20 x 5 60 x 5 70 x 5 80 x 3 90 x 2 95 x 5

Tuesday 31st January - Bodyweight 77.3KG

Squat 20 x 5 x 2 35 x 5 50 x 3 65 x 2 75 x 5 x 3

Bench Press 20 x 5 22.5 x 5 x 3 rotator cuff injury from bjj

Deadlift 60 x 5 x 2 70 x 5 80 x 3 90 x 2 100 x 5

Thursday 2nd February 2017 - Bodyweight 79.5KG

Squat 20 x 5 x 2 40 x 5 55 x 3 70 x 2 85 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 40 x 2 42.5 x 4 x 1 42.5 x 5 x 2

Deadlift 60 x 5 x 2 75 x 5 85 x 3 95 x 2 105 x 5

Saturday 4th February - Bodyweight 77KG (-2.5KG since Thursday

Squat 20 x 5 x 2 40 x 5 55 x 3 75 x 2 90 x 5 x 3

Bench Press 20 x 5 x 2 30 x 5 35 x 3 45 x 2 50 x 5 x 3 Shoulder Rehabbed

Deadlift 60 x 5 x 2 75 x 5 85 x 3 100 x 2 110 x 5

Tuesday 7th - Bodyweight 79KG

Squat 20 x 5 x 2 40 x 5 60 x 3 80 x 2 95 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 40 x 2 42.5 x 5 x 3

Deadlift 60 x 5 x 2 80 x 5 90 x 3 105 x 2 115 x 4 ***See note***

***I felt my Lumbar go into flexion on the 5th rep at 115KG on the deadlift.
I experienced a sensation as if one of my discs bulged out posteriorly a bit.
Low back was immediately stiff and sore, but I could walk and still had relatively full ROM so I didn't worry too much.

Thursday 9th - Bodyweight 77KG (Lost another 2KG, not eating/sleeping enough)

Squat 20 x 5 x 2 40 x 5 60 x 3 80 x 2 97.5 x 5 x 3

Press (Meant to be Bench) 20 x 5 x 2 30 x 5 35 x 3 45 x 2 45 x 2 45 x 5 x 2

Deadlift 60 x 5 x 2 75 x 5 80 x 3 Stopped due to Low Back Pain

Saturday 11th - Bodyweight 79KG

Squat 20 x 5 x 2 40 x 5 60 x 3 80 x 2 100 x 5 x 2 100 x 3

Bench Press 20 x 5 30 x 5 40 x 3 45 x 2 52.5 x 5 x 3

Deadlift (De-Load) 60 x 5 x 2 70 x 5 80 x 3 90 x 2 100 x 5

Tuesday 14th - Missed Workout

Thursday 16th - Bodyweight 79.2KG

Squat 20 x 5 x 2 40 x 5 60 x 5 (Supposed to be 3) 80 x 2 100 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 40 x 2 45 x 5 x 3

Deadlift 60 x 5 x 2 75 x 5 85 x 3 100 x 2 110 x 5

Saturday 18th - Bodyweight 79.2KG

Squat Rack at Gym was taken. Had to leave before it was free

Bench Press 20 x 5 x 2 30 x 5 40 x 5 (meant to be 3) 50 x 2 54.5 x 5 x 3

Deadlift 60 x 5 x 2 70 x 5 75 x 3 Stopped due to Low Back Pain

Monday 20th - Bodyweight 80KG

Squat 20 x 5 x 2 45 x 5 65 x 3 85 x 2 102.5 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 45 x 2 47.5 x 5 x 1 45 x 5 x 2

Deadlift 60 x 5 x 2 75 x 5 90 x 3 100 x 2 112.5 x 1 x 5

Wednesday 22nd - Missed

Friday 24th - Missed

Sunday 26th - Bodyweight 80KG - Not feeling Well and sore lumbar

Squat 20 x 5 x 2 45 x 5 65 x 3 85 x 2 105 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 45 x 2 47.5 x 1 47.5 x 2 47.5 x 3

Deadlift Skipped due to time, illness and sore back

Tuesday 28th - Bodyweight 80KG - Sore lumbar

Squat 20 x 5 x 2 45 x 5 65 x 3 90 x 2 107.5 x 5 x 3

Bench Press 20 x 5 x 2 30 x 5 40 x 3 50 x 2 60 x 5 x 3

Rack Pull Deadlift (Sore lumbar) 60 x 5 75 x 5 90 x 3 105 x 2 115 x 5

Thursday 2nd March - Bodyweight 80 KG - Sore lumbar

Squat 20 x 5 x 2 45 x 5 65 x 3 90 x 2 107.5 x 5 x 3 Didn't increase weight because of back pain

Press 20 x 5 x 2 30 x 5 35 x 3 45 x 2 47.5 x 5 47.5 x 2 45 x 5

Deadlift 60 x 5 75 x 5 90 x 3 105 x 2 115 x 1 x 5

Sunday 5th March - Bodyweight 80.2 KG

Squat 20 x 5 x 2 45 x 5 65 x 3 90 x 2 110 x 5 x 3 (5 mins rest between) work sets

Bench Press 20 x 5 x 2 35 x 5 45 x 3 55 x 2 65 x 5 x 3

Deadlift Skipped due to time

Tuesday 7th March - Bodyweight 81 KG - De-Loaded squat and Press to
try to perfect form

Squat 20 x 5 x 2 35 x 5 50 x 3 65 x 2 80 x 20

Press 20 x 5 x 2 30 x 5 35 x 3 40 x 2 45 x 5 x 3

Deadlift 60 x 5 x 2 75 x 5 90 x 3 105 x 2 115 x 5

Thursday 9th - Bodyweight 81.2KG

Squat 20 x 5 x 2 45 x 5 70 x 3 90 x 2 112.5 x 5 x 3

Bench Press 20 x 5 x 2 35 x 5 45 x 3 60 x 2 70 x 5 x 3

Power Clean 20 x 5 x 2 35 x 3 40 x 2 45 x 3 x 5

Sunday 12th - Bodyweight 82KG

Squat 20 x 5 x 2 45 x 5 70 x 3 95 x 2 115 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 45 x 2 47.5 x 5 x 2 47.5 x 4

Deadlift Skipped due to time

Tuesday 14^th March – Bodyweight 83.5KG

Squat 20 x 5 x 2 45 x 5 70 x 3 95 x 2 117.5 x 5 x 3

Bench Press 20 x 5 35 x 5 50 x 3 60 x 2 72.5 x 5 x 3

Power Clean 20 x 5 x 2 35 x 3 45 x 2 50 x 3 x 5

Thursday 16^th – Bodyweight 82.5KG (Stomach not well)

Squat 20 x 5 x 2 45 x 5 70 x 3 95 x 2 120 x 2 x 1 (tired)

Press 20 x 5 x 2 30 x 5 35 x 3 40 x 2 45 x 4 x 1 (Wiped)

Deadlift 60 x 5 x 2 75 x 5 90 x 3 105 x 2 117.5 x 5

Sunday 19^th – Bodyweight 3.5KG

Squat 20 x 5 x 2 45 x 5 70 x 3 95 x 2 120 x 5 x 3 (Tough) (Warm Up sets didn’t change the last 3 workouts –SS App programmed the workouts)

Bench Press 20 x 5 x 2 35 x 5 50 x 3 65 x 2 75 x 5 x 3

Power Clean 20 x 5 x 2 40 x 3 50 x 2 55 x 3 x 5 Pull Ups X10 x 3

Tuesday 21^st – Missed

Wednesday 22^nd – Bodyweight 82.5KG lost 1KG

Squat 20 x 5 x 2 50 x 5 75 x 3 100 x 2 122.5 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 40 x 2 45 x 5 x 3

Deadlift 60 x 5 x 2 75 x 5 90 x 3 105 x 2 120 x 5

Friday 24^th – Bodyweight 83.3KG – Not Well – Light Technique Session

Monday 27^th – Bodyweight 83KG

Squat 20 x 5 x 2 50 x 5 75 x 3 100 x 2 125 x 3 112.5 x 5 x 3 (Reduced work set by 10%) (App didn’t increase warmup sets again)

Bench Press 20 x 5 x 2 35 x 5 50 x 3 65 x 2 77.5 x 5 x 3

Chin Ups BW x 10 x 3

Wednesday 29^th – Missed

Thursday 30^th March – Bodyweight 83.5KG – De-loaded Squat

Squat 20 x 5 x 2 45 x 5 70 x 3 95 x 2 117.5 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 40 x 2 47.5 x 5 x 2 47.5 x 2 x 1

Deadlift 60 x 5 x 2 80 x 5 95 x 3 110 x 2 125 x 1 (Felt Lumbar round and got hurt on second rep)

Saturday 1^st April – Missed

Monday 3^rd – Bodyweight 84.3KG

Squat 20 x 5 x 2 50 x 5 70 x 3 95 x 2 120 x 5 x 3

Bench Press 20 x 5 x 2 35 x 5 50 x 3 65 x 2 80 x 5 x 3

Chin Ups BW x 9 x 1 x 5 x 1 x 4 x 1 Back Ext 3 x 10

Thursday 6^th – Bodyweight 83.5KG

Squat 20 x 5 x 2 50 x 5 75 x 3 100 x 2 122.5 x 5 x 3

Press 20 x 5 x 2 30 x 5 35 x 3 45 x 2 47.25 x 3 x 2 x 2

Power Clean 20 x 5 x 2 40 x 3 52.5 x 2 57.5 x 2

Sunday 9^th – Bodyweight 84.5KG

Squat 20 x 5 x 2 50 x 5 75 x 3 105 x 2 125 x 5 x 3

Bench Press 20 x 5 x 2 40 x 5 55 x 3 70 x 2 82.5 x 5 x 3

Chin Ups BW x 10 x 3 Back Ext BW x 10 x 3

Tuesday 11^th – Missed

Wednesday 12^th – Bodyweight 85KG

Squat 20 x 5 x 2 50 x 5 75 x 3 105 x 2 126 x 3 (De-Load) 110 (Poor Form so stopped)

Press 20 x 5 x 2 25 x 5 30 x 3 35 x 2 40 x 5 x 3

Chin Ups BW x 10 x 3 Back Ext BW x 10 x 3

Friday 14^th April 2017 – Bodyweight 85KG – De-Loaded Squat and Deadlift

Squat 20 x 5 x 2 45 x 5 70 x 3 95 x 2 115 x 5 x 3 (De-Load) 110 (Poor Form so stopped)

Bench Press 20 x 5 x 2 40 x 5 55 x 3 70 x 2 85 x 4 x 3 x 3

Deadlift 60 x 5 x 2 70 x 5 75 x 3 80 x 2 85 x 1

That’s it, thanks in advance to you Rip (or anyone who actually reads all of this and gets back to me).

[Ciarán Maher]

Here is a little background into my training before the log, I meant to post it first but there were too many characters...

Iam a Brazilian Jiu Jitsu practitioner so usually I’m all about BJJ training. Ihave a wife and two kids (both under two years old) so I have little time totrain for Strength simultaneously.
So about a year ago (Friday, April 14th 2017) Ifinished a 12 week NLP. I meant to write this post back then, but having mythen four month old son home from hospital and our new daughter in the meantimekept me busy! I did the program just to take a break from my usual martial artstraining, but remain active whilst taking the break. I TRIED the program adecade ago whist rehabbing a knee injury, I say TRIED because I didn't wanna doGOMAD and lose my Razr abs! I still got great results strength-wise, however Ididn't get the weight gains I got this time around.

My goals were to get stronger and gain somebodyweight for the 12 weeks. I didn't do any other training during this time, Idid GOMAD EVERY DAY of the 12 weeks. I consumed 4000-6000 calories every day(including the milk). I am a "hard gainer", always very lean, visibleabs etc. I walk around at 72kgs. I am back down to that weight now because Ionly ever intended to do the program for 12 weeks. Once I finished the programI returned to eating 2500-3500 calories a day (Eating as much as I want, noteating all the time to gain as much weight as possible) and lost all the weightI had gained.

I turned 36 on April 30th 2017. I'm aware GOMADisn't for guys 35 or over, but given I'm an ectomorph who struggles to putweight on, I thought I'd give it a go.

*** I did miss some workouts due to life gettingin the way, I didn't get optimal sleep what with being a new Dad AND having thestress of my son being sick at the time, so I know I didn't do the programperfectly. Still, I think I gave it a good effort....
DID I DO THE PROGRAM THOUGH???***

[Ciarán Maher]

???

[Str8shutr]

12 weeks x 3 WO per week = 36WOs

You missed 8 WOs.

8 / 36 = 22.2%

You missed 22% of your WOs.

No, you didn’t do the fucking program.

[Ciarán Maher]

12 weeks x 3 WO per week = 36WOs

You missed 8 WOs.

8 / 36 = 22.2%

You missed 22% of your WOs.

No, you didn’t do the fucking program.

Thanks for your feedack

So if I had done 36 workouts over say, 16 or 18 weeks, and the numbers kept going up, would I have done the program then? I have tried using the search function to find instances of people taking more than 12 weeks to complete the program and I haven't found any

[Rodolfo Bryant]

No, you didn't do the program. Pull ups are not part of the program, rack pulls are not part of the program, and 20 rep squats are not part of the program. Your last press workout is the exact same as the first press workout you did.

You injured your shoulder doing bjj on the 25th of January, then you were rehabilitated on the 4th of February? This coincided with a 27.5 kilo jump on bench, followed by a 2.5 kilo jump, then a 2 kilo jump, and topped off with a 5.5 kilo jump?

Doing the program requires you to be lifting with good form, yet you were always getting hurt from what you describe as poor fom. Did you post any form checks? Also, as your pulling progression developed, there seems to lack a pattern (DL one day, then chin ups, then DL again, followed by chin ups, PCs, and chins twice in a row)?

I don't know why you reset your squat on March 27th, you hit all of your sets the day before? Was it because the app didn't increase your warm up weights?

Why didn't you micro load your press when you saw that you had zero progress?


You did not do the program.

[Ciarán Maher]

No, you didn't do the program. Pull ups are not part of the program, rack pulls are not part of the program, and 20 rep squats are not part of the program. Your last press workout is the exact same as the first press workout you did.

You injured your shoulder doing bjj on the 25th of January, then you were rehabilitated on the 4th of February? This coincided with a 27.5 kilo jump on bench, followed by a 2.5 kilo jump, then a 2 kilo jump, and topped off with a 5.5 kilo jump?


Doing the program requires you to be lifting with good form, yet you were always getting hurt from what you describe as poor fom. Did you post any form checks? Also, as your pulling progression developed, there seems to lack a pattern (DL one day, then chin ups, then DL again, followed by chin ups, PCs, and chins twice in a row)?

I don't know why you reset your squat on March 27th, you hit all of your sets the day before? Was it because the app didn't increase your warm up weights?

Why didn't you micro load your press when you saw that you had zero progress?


You did not do the program.

I see and accept all of your points and criticisms. I initially meant to title this post "Didn't do the program, got decent results anyway". Given that I didn't sleep a lot for much of the 12 weeks, I think I did a pretty good job. My goals were to get stronger and gain some body weight for the 12 weeks. I accomplished these goals with considerable obstacles in front of me at the time.

Maybe I'll be able to do the program as written on a future attempt. It's DAMN HARD to do though.

Thanks for all the feedback