GP’s Old Man With A Plan Log

[gphagan1]

yessir, spot on. I just pulled up my week one OHP from cycle #6 (which was last Thursday). my RX weights were
5 x 125, 145, 165 (amrap)

the funny thing is while I did get 165 x 9, I had zero RIR and I remember that session well because I was thinking that my ability to GRIND is really improving. I'm finding more reps and redlining the tach better. Whereas you did 165 with RIR, so it makes me think at the end of the day we basically had the same session, I redlined it and you left RIR but we probably sat there basically with the same OHP that day lol.

That really is cool…that old saying in the NFL “any given Sunday”, in the gym it’s “any given gym session.”

 

[MrKleen73]

Any Given Sunday is probably my favorite football movie ever made!

 

[gphagan1]

Any Given Sunday is probably my favorite football movie ever made!

Oh yeah, that is a great movie.

“The point is - can you win or lose like a man?"

 

[gphagan1]

9/30/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Deload

Bench 5-3-1
135 x 5
145 x 5
165 x 5

CG Bench
185 x 10, 10, 10

Arnold Press
35s x 10, 10, 10

Nothing special, just another deload. Can’t wait to crank it back up next week.

 

[akboom87]

9/30/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Deload

Bench 5-3-1
135 x 5
145 x 5
165 x 5

CG Bench
185 x 10, 10, 10

Arnold Press
35s x 10, 10, 10

Nothing special, just another deload. Can’t wait to crank it back up next week.

Priming the system For blast off

 

[MrKleen73]

That CG Bench press so far above your comp bench work, and so much more volume seems out of place. LOL I bet you still had a nice pump off that BBB work!

 

[Hyde]

Nice to see you were able to have a good leg day without any knee issues during it, too.

I did one set with 340 on the HS Low Row at Metroflex and experienced the exact same thing - rep 6 hit the wall hard! Glad I didn’t try 4 plates & waste the set at least.

 

[gphagan1]

That CG Bench press so far above your comp bench work, and so much more volume seems out of place. LOL I bet you still had a nice pump off that BBB work!

Yeah after the light deload sets on bench, I wanted to feel something, so I did go higher on my CG than I should have for a deload.

 

[gphagan1]

Nice to see you were able to have a good leg day without any knee issues during it, too.

I did one set with 340 on the HS Low Row at Metroflex and experienced the exact same thing - rep 6 hit the wall hard! Glad I didn’t try 4 plates & waste the set at least.

Yeah, I had only jumped 10lbs from 330 to 340, on that last set, but man I could really feel it on reps 4, 5, and 6, and that 6th rep was definitely it for that day. Our guy is looking to get a HS Low Row for our next goodie for the gym.