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Looks good Zee...

You mean your log here or on nolinksplease.com? I think your log in both places is great. Here's what the reader gets of out them (or should):

- You began this run with a great deal of energy and enthusiam
- You executed a very nice Famine and made it through
- You encountered difficulty gaining traction during the 5 workout 1 set to
failure protocol yet.... you also equaled your previous 1RM on BP and
set a new PR on squats given the (lower) depth involved.
- You didn't give up
- You asked questions, got answers and we correctly diagnosed the
problem: finding your optimal frequency
- You discovered a VERY important fact; more rest days are necessary
and you were likely over-training a bit

Accordingly, you made the suggested adjustments and what's happened? You've executed 3 flawless GLP workouts and havne't missed a rep. Most have at this point but not you.

Anyone interested in a case study in determination and intensity should check out Zee's FB page. I never saw Draco's like videos (think I'd be scared) but his story is similar; in the face of adversity (delayed traction) neither one gave up and in fact, perservered to realize great gains.

Zee is a case study in what lifting means to people. There is an intense desire there that can't be taught. And I'm not saying this to pump you up Zee.... One look at these videos will convince anyone. You have something that can't be taught, nor can it be bought. What you're learning now is how to best apply it via The Blueprint.

With everything you learn (and you have learned plenty thus far), you will use to make your next Blueprint run more successful. I built it that way and in fact, I'm still learning.

That's what makes life fun.

Workout 4: 6 sets as follows- 50%x10, 73%x8, 78%x6, 85%x4, 90%x2, 97%x2

Bench
50%x10=65kg
73%x8=95
78%x6=100
85%x4=110
90%x2=117
97%x2=123.4

Did you do it already?

No this will be done thursday>> What I did yesterday was squats workout 3 >

Workout 4: 6 sets as follows- 50%x10, 73%x8, 78%x6, 85%x4, 90%x2, 97%x2

Squats
50%x10=80kg
73%x8=116.8
78%x6=124.8
85%x4=136
90%x2=144
97%x2=155.2

Final 2 sets looking heavy, lol.. Gina fly throught them...

Great job Zee!

I think you'll find VERY few people who don't miss a rep on this loading pattern. VERY few. This bodes well (real well) for max day!!

so I will reply here about the german loading streches>>

As im all the way upto workout 4 I dont know. might just carryon as it is.. not sure..

If I was to to the pullovers with bench.. what am i supposed to do with squats?

plus is it just 1 set of stretches e.g after all bench sets 1 set of 6-8 reps fully streched using weight you can perform 6-8 reps right?

so I will reply here about the german loading streches>>

As im all the way upto workout 4 I dont know. might just carryon as it is.. not sure..

A. I'd keep doing what you're doing. We can add these in next BP run.

If I was to to the pullovers with bench.. what am i supposed to do with squats?

A. Yes, but you're stretching the hams here as with stiff legged deads or Romanian Deadlifts. Not a huge deal..

plus is it just 1 set of stretches e.g after all bench sets 1 set of 6-8 reps fully streched using weight you can perform 6-8 reps right?

A. Not quite. IDEA: incorporate these loaded stretches into your EDT blocks afterwards. You might try that as the rep range is spot on for where I want you to be. That way, you'll have the best of both worlds: You'll have satisfied your GLP sets AND you can incorporate the loaded stretches for the rest of Feast to get a feel for how they affect you.

completed this workout at the gym today..

Workout 5: 5 sets as follows- 50%x10, 76%x8, 82%x6, 88%x4, 94%x2

50%x10=65kg
76%x8=98.8
82%x6=106.6
88%x4=114.4
94%x2=122.2


With great success... Thnak you

Next workout I will tackle is below..

Workout 5: 5 sets as follows- 50%x10, 76%x8, 82%x6, 88%x4, 94%x2

Squats
50%x10=80kg
76%x8=121.6
82%x6=131.2
88%x4=140.8
94%x2=150.2

This would be done friday fingers crossed if needed more time for recovery will do it saturday..

I remeber I decided to do a 1 on 1 off for th german loading phase. But rest is key and I have found 1 on 4-5 off works out better..

This just in.. Zee has rocked the GLP. He's hit every rep of every set and is going now into the de-load and the best part..... he's learned the value of REST DAYS.

Yes, rest days have boosted his strength tremendously. And with newfound strength comes overload which brings.... muscle mass. Lots of it.

Keep it going Zee. You're coming down the chute now with all green lights to a new 1RM!!

Workout 6: 6 sets as follows- 50%x10, 64%x5, 76%x3, 85%x1, 95%x1, 105%x1

Squats
50%x10=80kg
64%x5=102.4
76%x3=121.6
85%x1=136
95%x1=153
105%x1=168


Going top be maxing out on legs on friday. that will have givne my body nough time to recover>>

Nice work Zee, nice work!

Do you feel any better!!

RobRegish wrote:Nice work Zee, nice work!

Do you feel any better!!

I feel much better.. But know deep inside there is a slight illness.. But really will say its 94% secure.. and on track for friday max out workout 6 on squats then will shoot for bench on sunday.. Hopefully this time should and reach New Pr on bench..