Been running GG about a month now, but still so indecisive on exercise choice
So I finally came from the 5/3/1 world because GG seemed so much more flexible - and it is. I'm a 47 male natural lifter. I was running GG at mostly defaults the first week, then I up and decided I hate squatting - always have. I decided I don't really have any squat goals, as mine has always been undertrained. I could probably hit 225 once at this point - MAYBE. Here was my initial entrance to GG(T1's listed only):
- Day 1 - Flat BB bench
- Day 2 - Deadlift
- Day 3 - OHP
- Day 4 - Back Squat
So, as I mentioned, I quit squats. What I do instead, I'll get to in a moment. So then I was down to 3 days a week, which at my age and with regard to recovery, seems legit. So here's what I came up with:
- Monday
- T1 - Flat BB Bench (currently 225x5RM)
- T2 - Incline DB Bench (currently 80lb 10RM, 4 more sets of 5)
- T3 - Overhead Tricep ext w/ cables
- T3 - Pec Deck or Cable crossovers
- Wednesday
- T1 - Deadlift
- T2 - Leg Press
- T2 - RDL
- T3 - leg curl
- T3 - hyper extension
- Friday
- T1 - OHP
- T2 - Incline DB Bench
- T3 - Seated DB OHP
- T3 - Side laterals
I decided (with the help of possibly worthless AI) that I should just incorporate pulling movements into each day. So, each of the three days above ALSO contains
- T2 either cable pulldown or seated cable row
- T3 rear delt pec deck or facepulls
- T2 Heavier curl, like barbell
- T3 lighter curl, usually incline db curl or hammer
Due to nagging back pain and general dissatisfaction with my deadlifts, I'm thinking I am going to nix those as well. "an older guy like me doesn't need to deadlift" - or whatever... I'm sorry, I'm just so frustrated and maybe more obsessive about this than I should be.
So now that I've COMPLETELY rearranged this lifting framework which was once a beautiful thing... I've got some questions for you all sane people. Given a goal of "want a 3 plate bench and bodyweight OHP(195), but also want to get as jacked as humanly possible" - please tell me your thoughts on exercise choice.
I can't stop second guessing my T2 choices. Where do I stall on my bench? I don't know... after that 5th rep of 225 and no spotter, my body just sort of says "rack it please". AI Says on my bench T1 day that a T2 flat DB bench would be redundant. Many people on reddit seem to like a OHP for T2 that day. I personally love a good DB incline bench for no reason. And what about the T2 on OHP day? What about my T3s? Are my biceps getting enough work(because they suck)..
oof... I truly apologize. this has been as much a rant as an unplanned display of how truly unhinged I've become. I always disliked the 5/3/1 assistance philosophy of "it doesn't matter, just get the 50-100 reps". Now I find myself having no idea what to do. Am I doing too much? Too little?
ugh. send help.
Posted Apr 6, 2026, 1:01 AM UTC