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.

 

[gphagan1]

10/1/2026
Thursday
Stretches
Warmups

Deload

HS Iso Lateral High Row
180 x 10, 10, 10


HS Iso Lateral Mid Row
140 x 10, 10, 10

Machine Preacher Curl
3 x 10

Stationary Bike 10 minutes

Leg Press
180 x 10, 10, 10

Another little deload day….spent probably as much time talking. I got to telling the owner, his wife and four of the regular CrossFit girls about Hyde’s wife and her record, and showed them the picture, so not only were they impressed, they wanted updates when she competes again. Ha, so she has some new fans here in Georgia. And all 5 of these women are serious lifters, and they all were extremely impressed, especially when they saw the size of the dumbbell in the picture.

 

[Dustin07]

Our guy is looking to get a HS Low Row for our next goodie for the gym

thats a good one! I have really liked it in the past-

I got to telling the owner, his wife and four of the regular CrossFit girls about Hyde’s wife and her record,

as much as xfits' change in the past decade has disappointed me, there are still some legit hardcore athletes in it and they definitely get what it means to see a woman hoist that much weight! love it or hate it, xfit definitely did wonders for lifting in the States. lots of exposure and really grew the sports (oly and PL that is), IMO!

 

[MrKleen73]

thats a good one! I have really liked it in the past-


as much as xfits' change in the past decade has disappointed me, there are still some legit hardcore athletes in it and they definitely get what it means to see a woman hoist that much weight! love it or hate it, xfit definitely did wonders for lifting in the States. lots of exposure and really grew the sports (oly and PL that is), IMO!

It definitely exploded on the scene, boxes everywhere. I also think that social media has really helped blow up the fitness industry.

 

[Dustin07]

It definitely exploded on the scene, boxes everywhere. I also think that social media has really helped blow up the fitness industry.

probably true. when I got started lifting all I knew was bodybuilding. I mean I came from wrestling/football, etc but as an adult, you were on animal supplements training bb style. when I was deep into xfit social wasn't anywhere near the impact it is today, but it brought me into oly lifting which was a blast. finally, I saw the light. Jesus said "let there be deadlifts, bench press, squats if you want to, and a little larger waistline" and I was like yes sir.

 

[gphagan1]

10/2/2026
Friday
Stretches
Warmups

Deload

Overhead Press 5-3-1
70 x 5
90 x 5
105 x 5

Side Laterals
15s x 10, 10, 10

Incline DB Press
35s x 10, 10, 10

Low Cable Row
80 x 10, 10, 10

Another deload week in the books… I will be starting cycle #7 next week. I’m gonna ride this train as long as I’m still hitting the prescribed weight and reps.