W1 Bench

September 28, 2026 Week 1. Holy crap this was a weak session. Need to get my nerves acclimated again. Ditillo 5 x 5-7r progression. Bench Press 105k x 5 x 5r Add SS 110.5/121k x 3r, 131k x 1 EZ Upright Cable Row 50 x 3 x 10r BB Row 250 x 3 x 6r Tricep Cable Pressdowns 70 x 3 x 10r

W4 GSLP Tuesday

September 22, 2026 Week 4, day 1. Ended up with some sickness that’s been going around from last Wednesday evening until it finally broke with a huge sweat Friday evening. Busy all weekend up until today so this is what it is. Decided to get stretched out and squat with the power bar tonight. Took a bit to get under it. Ouch. Bench Press 93k x 5/5/10 BB Row 250 x 5/5/8 PB Box Squat 154k x 5/5/10

W3 Wednesday GSLP

September 16, 2026 Week 3 Wednesday AD Press 63k x 5/5/10 Angled Grip Pull-ups 255 x 1/2/3/1/2/3/1/2/2 - every 90 seconds Deadlift 385 DO holds x 3, 395 x 10

W3 Monday GSLP

September 14, 2026 Week 3, day 1. Bench Press 92k x 5/5/10 BB Row 247.5 x 5/5/8 SSB Box Squat 152k x 5/5/10

A3 GSLP

September 11, 2026 A3 AD Press 62k x 5/5/10 Angled Grip Pull-ups 256 x 1/2/3/1/2/3/1/2 SSB Box Squat 150k x 5/5/10

B2 GSLP

September 9, 2026 B2 Greyskull. ABA week. Chipping away. I should be doubling my weight chips since the 10+ reps but I figure progression is quick enough. Bench Press 91k x 5/5/10 BB Row 245 x 5/5/8 Deadlift 385 DO hold, 390 x 10 - I’ll add sets beyond the program next week.

A2 GSLP

September 7, 2026 A2. Still oogy AD Press 61k x 5/5/10 NG Chins 253 x 1/2/3/1/2/2 SSB Box Squat 148k x 5/5/10

B1 GSL

September 2, 2026 B2 Greyskull. Same easy start stuff. Added rows. Bench Press 90k x 5/5/10 BB Row 245 x 3 x 5r Deadlift 385 x 10r

A1 Back to It

August 31, 2026 A1. Back at it. Haven’t lifted since August 5 before holidays. Got some illness during that time and I’m still snotty and hacking but I feel like I’m on my way out of it. Figuring I’ll take it a bit slow to get back in the groove so I’m doing a Greyskull LP for a week or so. Very basic. Also holy crap! Doesn’t take much of a break for this to feel freaking heavy! Gas tank is definitely gone as well. AD Press 60k x 5/5/10 - good enough SSB Box Squat 142k x 5/5/10 - yep I’ll see how the next few sessions feel before adding direct back, arms, etc. Just the base program for now.

W2 Hack Squat