glsp log - goals: consistently train and not get fat

[masterfrywad]

Background:

Age: 30
Weight: 185
Height: 5'9"

I just had my first MMA fight in January (first round tko win!). I spent the last half of 2015 seriously training for that. I put in heeps of training/conditioning and cut from a fat 202lb@25% bf to 180lb@15%bf, where I ultimately fought at 170. I generally lifted 3xweek, but it wasn't the ideal circumstances for building strength. One of the biggest takeaways I had from training for my fight is that being apart of a community helps with adherence/focus, and success... so here I am!

Goals:
I'm oriented towards GPP. I'd really love to train for another MMA fight, but that's not in the cards for the next year due to work priorities. I've scaled back MMA training to 3x/week and I really want to progress in my lifting/strength. I picked Phrak's GSLP because I want lats, damnit! It's really just a matter of being consistent with the shit for once, but I'd be satisfied with strength around 225/350/450 at a bodyweight of 185. In addition to MMA and weightlifting I will be doing one session of liss and sprints a week.

I went too crazy diet-wise after my fight with the drinking/eating and no training for two weeks, so I intend to cut a few pounds for the rest of Feb, then start building up.

[masterfrywad]

Better late than never....

Squat 3x5x185
Bench 3x5x135
Deadlift 3x5x225
Chin 4-4-3

Just trying to get back into the swing of things

[masterfrywad]

Squat 3x5x180 (realized my 24hr fitness uses 35lb bars in the squat rack).
Press 3x5x85
Row 3x5x95

[Mark G]

Welcome, from a fellow newbie.

Aren't you doing the last set of each exercise AMRAP? That was the most appealing part of GSLP to me when I was considering programs.

[masterfrywad]

Yeah... I should be. I'm at some overcrowded 24hr fitness temporarily, and I'm more concerned with just getting in and out as fast as possible.

Squat 3x5x185
Bench 3x5x135
Chin 4-4-4
GHR 3x10

[masterfrywad]

Squat 2x5x185, 1x10x185 (bleh, forgot what I lifted last session and repeated the weight.
Press 3x5x80
Chin 4-4-4
Ghr 3x12

[masterfrywad]

Bench 2x5x135, 1x8x135
Deadlift 1x10x225
Row 2x5x85, 1x11x85

[masterfrywad]

Press 80 2x5x85, 1x6x85 (crowded gym, no free normal barbells, so I used one of those preset weighted bars)
Chin 5-4-4
Squat 2x5x190, 1x6x190

[masterfrywad]

Bench 3x5x145
Row 2x5x95, 1x10x95
Squat 2x5x195, 1x6x195

[masterfrywad]

Press 2x5x90, 1x5x85
Deadlift 1x6x235
Chin 5-5-5
Ghr 3x12