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So I haven't been able to workout since I posted my last one because I got a terrible flu, then had interviews for jobs (I ended up landing the one I want) and then had midterms and finals for days. Now I'm on spring break. I went through the first GLP workouts and didn't miss a rep. Just wondering ...

GLP Lower - 4

worked up to 930 x 2 and then hit a 3rd

Sumo Deads.. w/ no belt
315 x 5
365 x 5
405 x 5

GHR
bw x 8,8,8

some abs

GLP Upper - 4 Worked up to a challenging 275 x 2, but may have had more left and hit all mah repz Pullups- bw + 45 x 4 + 1 negative bw + 10 x 8 bw x 10 did these RPT style.. going to keep this for assistance work.. EDT is great but in my college gym near impossible Incline Press 185 x 8 - started to...

GLP Lower - 3 Leg Press: 480 x 10 635 x 8 700 x 6 750 x 4 815 x 4 865 x 4 Box Squats raw: 185 x 5 225 x 5 all the above were paused 225 x 5 touch n go Was just getting back into squatting, seeing how things went SLDL 335 x 6 335 x 6 Glute Ham Raise Bw x 8, 8 2 sets of ab holds, leg extensions 250 x 8

Good point. I mean not being in the rack is closer to how it will be on competition day anyway. As far as competing in 181's.. if you have a 24 hour weigh-in then you shouldn't be too far off of the bodyweight you need to be at to get there comfortably, but I know a 24 hour weigh in isn't always the...

1) nice bench pr and I see why you are doing the floor presses as your sticking point seemed to be right there

2) you crazy for squatting that outside of a cage w/ no spotter.

GLP Upper - 3 Bench Press 155 x 10 (supposed to be 145) 190 x 8 210 x 6 220 x 4 240 x 4 260 x 3.5 Pullups bw x 8,8,5 (plus 2 negatives) w/ 1 minute rest Incline Cable Flyes 3 x 10, short rest.. Upright Cable rows ss w/ side laterals 2 supersets of 6 reps for each lift DC Style tricep pushdowns DC st...

GLP Lower - 2
Leg Press:
480 x 10
585 x 8
630 x 6
700 x 6
745 x 6
810 x 6

SLDL:
335 x 6,6,6

Leg Extensions:
210 x 10,10,10

Static holds for abs

GLP Upper - 2
Bench:
145 x 10
175 x 8
190 x 6
210 x 6
220 x 6
240 x 6

Pullups: (1 min rest between)
bw x 6,6,6

Incline Bench: (1 minute to 1:15 rest)
175 x 5,5,3

Upright Rope Rows: (30 secs rest)
100 x 6,6,6

some bicep curls

10 minutes of cardio

GLP Lower - 1 Leg Press: 470 x 10 515 x 8 585 x 8 630 x 8 700 x 8 745 x 8 ^smoked SLDL 315 x 5 315 x 5 315 x 5 took about 1:15 - 1:30 of rest between these.. due to my gym its very hard to do the EDT blocks so I may just use low rest periods and increase volume then decrease rest Leg Extensions 200 ...

GLP Upper - 1 Bench Press: 145 x 10 155 x 8 175 x 8 190 x 8 210 x 8 220 x 8 took lots of rest before the last set, barely got it.. these high reps were good enough for a whole workout for me lol Incline Bench: 175 x 5,3,3 Pullups bw x 5,5,4 was pretty much dying after this. Had no strength left on m...

Feast workout #5 Bench Press - 275 x 2.5 (3 with some help, got stuck in the bottom half) DB Pullover - 100 x 6 or 7 Incline DB - 90s x 6, 5 shoulder press x 8 Rows - 158 x 6,6,6 Leg Press - 860 x 5 or 6 SLDL - x 10 HIIT - another 4 rounds Felt pretty good leaving.. strength isn't quite where it has...

Feast workout #4 Bench Press - 225 x 8 (had 2 more in me) DB Pullover - 75 x 10-12 Leg Press - 630 x 12 SLDL w/ Dbs - 120s x 8 HIIT on bike - 4 rounds of 15 on 60 off Felt good again.. things are definitely moving in the right direction. Smoked all the weights today and had a couple reps left in the...

Feast Workout #3 Bench Press - 265 x 2 (3 w/ help) DB pullover - 95 x 4 or 5 Incline DB Press - 85s x 6,6,6 Seated Rows - 144 x 6,6,6 (used a handle where I could pull a little further than last week) Leg Press - 810 x 4 SLDL - 10 reps HIIT - 3 cycles of 30 seconds hard and 60 seconds slower Felt GR...