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GLP1, Workout #5: Time to de-load!

Bent Arm EZ Curl Pullover: 50x10, 75x8, 80x6, 90x4, 95x2
Russian Step-Ups: 70x10, 105x8, 110x6, 120x4, 130x2

Next GLP1 workout is a big PR day. Feeling really good about it. I fully expect I'll blow past the 5% increase.

Can't wait for this...

Take just 1 extra day to rest, and visualize yourself getting it not for a single - but for a triple! Do this 3x's a day, with at least one of them right before bed.

What the mind can conceive, the body will achieve...

Im behind again.

EDT's:

EDT Block 1: 86 reps in 15 mins, 5550lbs/15min = 370lbs/min
Kneeling Barbell Jammer Press (Each Arm): 50x 6, 5, 5, 5
Dumbell Rows (Each Arm): 75x 6, 5, 6, 6

EDT Block 2: 29 reps in 10 mins, 5255lbs/10min = 525.5lbs/min
Squats with belt and Loading Pin: 170x 6, 5, 5
Romainian Deadlift: 195x 5, 4, 4

My lbs/min are down now that increased my weight... Is this normal?



Lactic Acid Training:

Half Handstand Pushup (Step 4): 12, 8, 9
Full Pullups/Chins (Step 5):12, 8, 8
Uneven Pushups (Step 7): 12, 10, 12
One Legged Squats (With a Belt, as per Rob): 12, 10, 3... kinda...
Leg Raises (Step 10): 8, 9, 0- read below.

I overdid it a little here.... I woke up feeling off, though I was maybe a little dehydrated. I drank a ton of water, made my shake and jumped into the dungeon. Things were going well, showing some improvements in strength in almost all the movements.
Then it hit me as I was going through the last set. Room started spinning, got really hot, buckets of sweat pouring off me. I think we all know how this story ended....

Taking a couple extra days off, then I'll be ready to destroy the last workout of GLP1!

Completely natural for your total tonnage #'s to drop, once you increase the weight. It's simply a function of lower reps. Do get a new baseline though, and build from there!

GLP1 is a killer loading pattern. Has something like a 95% success rate, maybe higher...

Alright. Did GLP1 Workout #6 today and it went excellent!

Bent Arm EZ Curl Pullover: 50x10, 65x5, 75x3, 85x1, 95x1, 115x1, 115x1 New PR!
Russian Step-Ups: 70x10, 90x5, 105x3, 115x1, 130x1, 145x2, 155x1 New PR!

So, to recap, in a little over a month:
My Pullover went from a 1RM of 100lbs to 115lbs for a 15% increase!
My Step-Up went from a 1RM of 135lbs to 155lbs for a 14.8% increase!
Seeing as I was only looking for a 5% increase, I'd say I got my money's worth!

My weight has stayed the same, but I've gone down a couple inches in pants size. I'll measure later in the week.

More to come. Stay tuned.

Most impressive! Great work man... You're making me wanna BluePrint again soon lol.

beefcake66 wrote:Most impressive! Great work man... You're making me wanna BluePrint again soon lol.

I haven't seen you around these parts in a long time! Thanks for checking in!
I remember your logs, they were very inspiring. Seriously looking forward to you starting another!


So, I checked and yes, I've lost a solid 1.5" off my waist and my weight has stayed the same. My chest increased 2" and my biceps increased .5".
Both before and after, I took all my measurements the morning after training (almost a full 24 hours).


Ok. Today was EDT Day.

EDT Block 1: 108 reps in 15 mins, 6850lbs/15min = 456.6lbs/min
Kneeling Barbell Jammer Press (Each Arm): 50x 6, 6, 6, 7 19% Increase
Dumbell Rows (Each Arm): 75x 6, 7, 7, 9 26% increase

EDT Block 2: 35 reps in 10 mins, 6375lbs/10min = 637.5lbs/min
Squats with belt and Loading Pin: 170x 6, 6, 6 12.5% increase
Romainian Deadlift: 195x 6, 5, 6 30% increase


I'm having to insert lots of extra rest days to keep up. I'm going to have to take a week off soon then restart. I'm kinda maybe feeling like doing a famine phase...

Maybe it's time to cruise?

Big Pelo has the right idea...

Solidify those gains man, and what gains they are!!

Oh man. BigPelo's joined the party too! My Canadian brother from a different mother!


Ok, I'm up for cruise.

What's the best way to proceed? 5x5's? I'm thinking set up my new 1RM for the movements I have planned for the next run?

warriorcookie wrote:Oh man. BigPelo's joined the party too! My Canadian brother from a different mother!


Ok, I'm up for cruise.

What's the best way to proceed? 5x5's? I'm thinking set up my new 1RM for the movements I have planned for the next run?

No question, five by five. Although it doesn't spiral you into a new 1RM, that's the next feast phases's job. Cruise delivers the necessary tension and volume to solidify gains in LBM and minimize any fat accumulation.

Works so well for so many, I didn't touch it when I wrote 3.0....

RobRegish wrote: No question, five by five. Although it doesn't spiral you into a new 1RM, that's the next feast phases's job. Cruise delivers the necessary tension and volume to solidify gains in LBM and minimize any fat accumulation.

Works so well for so many, I didn't touch it when I wrote 3.0....

Consider it done.

In fact I've already started. It's a nice change of pace. Just as I was starting to drag my butt, now the gears shift and it's exciting again.

Yep, that's the idea...

So, I'm getting ready for my next run. I've been doing 5x5's 1 on, 2 to 3 off. I'll do another Metoric structured the same but with new movements. A few q's.

-Do I rest a week before starting again?
-To famine or not to famine?
-For Monday's Loading pattern, what's your fav? I did GLP1 with Russian step ups and Pullovers last time, I'm thinking this time 1WWNP with Bench and Deadlift?
-Wed EDTs Block 1 Jammer Press and Bent over Rows
Block 2 Squats and Romanian DL
-Fri I'd still do Lactic Acid Training with Convict Conditioning.

I'd love suggestions.

Also I've got a fresh supply of Adaptogen N. I have PES Erase to stop DHEA from converting to Estrogen via Aromatization. Do I take Erase at the same time before bed, or do I separate the dose? I'm not looking to kill my Estrogen, so I plan to start with just 1 cap and see from there.