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Ok so I had a few questions, as Im about to roll into what I believe is the nitty gritty of the BP.

This is what I had planned for tomorrows first GLP workout:

Bench Press (hitting my respective percentages)
jumpset w/ DB pullovers

EDT #1
Incline DB press
Lat Pulldowns

EDT #2
DB shoulder press
DB rows

EDT #3
Lateral raises
barbell shrugs

Is this right? I know I read that you combine the bench with the pullovers as a jump set, am I correct on that? Also is that too many EDT blocks, would it be considered "overkill" I really want to work on my shoulders so thats why I threw in the lateral raises. Also I love doing db rows so thats why I added them in as well. Any thoughts or opinions?

Thanks!

looks good to me you can always play it by ear.. if you are too tired to do the last edt then you allready worked a lot of shoulder stuff as it is..

Alright thanks for the feedback. Im really trying to improve my shoulders, as they are probably my weakest part, so thats why I wanted to throw in another exersice. But I will play it by ear like you said, and go by feel. Thanks again!

Wow I just realized I slacked on this terribly my apologies to Rob and anyone who may have been following. But I do have amazing news!

I have not quit on this program, far from it. I have been having amazing workouts, getting in all my sets/reps for my big barbell lifts. So today was my 6th GLP workout for upper body and here is where I am:

This was my first GLP workout:
Bench press super set with DB Pullovers
115/10 28kg DB/ 8
140/8 28kg DB/ 8
150/8 28kg DB/ 8
165/8 28kg DB/ 8
175/7 28kg DB/ 8

Incline DB Press
28kg DB/ 8,7,8,5,6
Lat Pulldowns
65kg/ 8,8,8,7,8

DB Shoulder Press
20kg DB/ 7,7,6,6,6
One Arm DB Row
100/ 6,6,6,6,6

Plate Lateral Raises
10#/ 10,8,8,8,8
Barbell Shrugs
225/8,8,8,7,7

And here is GLP workout #6:
Bench press super set with DB Pullovers
115/10 28kg DB/ 8
145/5 28kg DB/ 8
170/3 28kg DB/ 8
190/1 28kg DB/ 8
215/1 28kg DB/ 8
225/1 28kg DB/8

245/1+2negs <--------NEW PR!!!!!!!!!

Incline DB Press
30kg DBs/8,8,8,8,8
Lat Pulldowns
65kg/ 8,8,8,8,8

DB Shoulder Press
24kg DB/ 6,6,6,6,6
One Arm DB Row
105/6,6,6,7,7

Plate Lateral Raises
25#/6,6,6,6,6
Barbell Shrugs
95lb DBs/7,6,7,7,7

Well Rob I did it, I smashed my previous PR of 225! I remember my goal for the END of the BP was just to hit 225 for a max, but I smashed that by 20 pounds!!! Damn did it hurt but it was so amazing to hit it! I never imagined I could hit that much so soon, but I believed in me and I believed in the BP. I wa sacutally supposed to hit 235 accofding to the GLP calculations but after I hit my old max I felt bold and wanted to push it. I thought of Rob, and how we play offense so I said screw I want 245, I thought about it for the past couple days, and I NAILED IT!!!!!

I wont lie I had to go pee and as I was in the bathroom staring at the urinal, it finally hit me what I had accomplished and I broke down, yes I cried. I was just so overcome with joy. I never thought this was possible but Rob and the BP made it possible. Rob I cannot say thank you enough, and I am so happy and thankful that you are ok and back with us.

the BluePrint, its the real deal, the truth!

Up next is lower body GLP workout #6, oh man cant wait to destroy my legs, Im shooting for a squat of 335!!!

GLP Lower Workout #1
155/10 185/8
170/8 185/8
195/8 185/8
210/8 185/8
230/8 185/8
245/8 185/8

Leg Extensions
30kg/8,8,8,8,8,9
Lying Leg Curls
25kg/8,8,8,8,8,9

Calf Raises*
40kg
50kg
60kg

Ab static hold
70kg/30 secs
80kg/ 30secs
80kg/ 35 secs


GLP Lower Workout #6 23 Feb 2011

155/10 185/8
200/5 185/8
240/3 185/8
270/1 185/8
300/1
330/1
350/1 -----PR!!!! 185/8


Leg Extensions
35kg/10,10,10,10,7,9
Lying Leg Curls
30kg/10,10,10,9,9,9

Calf raises*
60kg/25sec 3xholds
70kg/30sec 3xholds
*Did these the same as last week, but increased the static times to 30 secs, painful burn!

Ab static hold
70kg/35secs
80kg/30secs
80kg/25secs

Well you can the progression on all my sets/reps/exersices. I was suppsed to hit 330 for my new max at an extra 5% increase, however, I felt really good, and thought to myself just like on my bench max, how can i know i truly pushed myself if i dont try? so i said screw im going to hit 350. So i rested up got in a zone and went under. I lifted it up off the hooks and thought wow this is kinda heavy! So i slowl lowered myself and then pushed back up. I thought to myself, you wimp you didnt go low enough get that ass back and down and do it again. So i attempted again this time i got lower broke parallel, felt a tight strain on my quads/glutes so i know i got low enough, then on my lift back up i kinda hit stagnant and sat there for a second and thought wow this is really heavy so i pushed hard and nailed it! I was so happy but very lightheaded!

So the BP has allowed me to crush my previous PR's.

Bench:225 ---> 245
Squat: 315 ---> 350

Simply amazing! I was so surprised and shocked at what i was able to accomplish. I mean I figured I would get somewhere but nothing like this! ROB, MIX, whoever you are THANK YOU SO VERY MUCH! you have a very happy and extremely thankful BP'er and I cannot wait to run another BP session!

So here was my first workout on cruise. took 2 days off following my last feast workout.

Bench Press:
195/ 5x5

Barbell Military Press:
105/ 5x5

Close Grip Bench Press:
185/ 20 sec static hold
So right away I noticed I had less endurance than usual. All around I just kinda felt out of it. I mean the 195 felt light at first, but aroudn the 3rd and 4th set, i felt fatigued. I just felt a little weaker. Is this to be expected from transitioning from feast to cruise? I think the 5x5 kicked my butt. Definitely tougher than it looks.

So is this what happends in cruise following feast? I stopped the E-bol so that might have had something to do with it. I know I am extremely sore following this workout, and E-bol greatly helped with recovery.