Gpp week 1:
Mon: TV - 300
Warmup C
5x10/5x20/5x30 sled
Louisiana x8 (jump circuit)
Bench 8x5x60% 60sec rest (90% of 1rm)
Row 3x12-15
Mil press 3x12-15
Lat pd 3x12-15
(set C) 5m Mobility Jog; Dynamic flexibility x5
Sprint drills x30; Buildup 2x30; Cooldown A
Jump circuit - Louisiana
pogo
rocket jumps
tuck jumps
line hops
spilt jumps
donkey jumps
zigzag hops
squat jump freeze
Post workout: 1scoop of protein with choc milk
Dinner: Chicken, rice, broccoli, and fish oil/vit
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
Rough first day. Yes, I am still doing Charlie “GPP” because the shit works.
Depends on the athlete and current situation. For myself “right now” I prefer the 8x5, 8x3 over 3x10 - I will rep max test week 3 and 6. I still have traditional high volume work on the aux lifts and on the second lifting day.
20mg Yohimbine follow by Ladder General strength circuits.
Breakfast: 1scoop of Milk protein with 2 cups of milk and vit C.
Lunch: Rice/Bean/Chicken/Veggie bowl
Post workout: 2scoops of protein with 2cups of choc milk
Dinner: Chicken, rice, broccoli, and fish oil/vit
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
I think it’s a good obvious sign that you’re not recovered well after yesterday’s workout. I mean you did do speed work, jump circuits, etc yesterday and you’ve had somewhat of a layoff prior to this week. Does your unit give you a baseline average of all the readings you’ve had so far?
20mg Yohimbine follow by 2sets of General strength circuits.
Breakfast: 1scoop of Milk protein with 2 cups of milk and vit C.
Lunch: Rice/Beef/Veggie bowl
Post workout: 2scoops of protein with 2cups of choc milk
Dinner: Chicken and rice sauce, spinach salad, and fish oil/vit
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
Wed: TV - 1000
Warmup A
Ringo x5
1-1-100
1-2-100
1-1-100
Abs x200 (20-30-50)
Ringo: Mb throws: Ohb/Blf/Hammer toss
(set A) Warmup A; Static Flexibility Series A; Dynamic flexibility A/C 1x10
Sprint drills x30; Cooldown B
Looks like you’ve had a good rebound from yesterday. If your average was 69.4 before you started training this week, then it sounds like the HRV is correlating with how your body is responding with the training now. A similar situation I had was when I went on vacation earlier this summer, my numbers were about 8-12pts higher than my average the week prior when I was training hard and they returned to normal the following week when I started training again.
20mg Yohimbine follow by 2sets of General strength circuits.
Breakfast: 1scoop of Milk protein with 2 cups of milk and vit C.
Lunch: Chicken and rice sauce, spinach salad
Post workout: 2scoops of protein with 2cups of choc milk
Dinner: Meatza pizza and spinach salad, and fish oil/vit
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
Cardio choice and upper body warmup (face pulls, push plus, dip bar scap depression etc)
Incline 3x10x40-50%
Lat pd 3x12-15
Db mil press 3x12-15
Row 3x12-15
Breakfast: 1scoop of Milk protein with water and vit C.
Post workout: 2scoops of protein with 2cups of choc milk
Lunch: Tuna sandwich with spinach, fish oil/vit
Fri: TV - 300
Warmup W
5x10/5x20/5x30 hills
Franky x8
Deadlift 3x10x40-50%
Box jumps (deep knee bend) 3x5
Walk lunge 3x12-15
Leg curls+Calf raises 3x12-15
Jump circuit - Franky
Side to side hop
Donkey jump
180-360 jump
Rocket jump
Speed skater
Wideout
Squat jump freeze
1 leg hop
General strength circuits later today. I will update later tonight.
I have always found " sweating like hell" to be an indicator of the body working very hard to keep itself in balance. Think of this piece of information as an important variable which I am sure supports other feelings of readiness for training.
Breakfast: 1scoop of Milk protein with water and vit C.
Lunch: Meatza, spinach, and fish oil
Dinner: 2scoops of milk protein, fish oil
Last meal: Noodles (can’t remember if i took zma)
200 skip/600 jog
Dino x5
4x200/walk 200
I decided to cut the workout short and get the core things in before the rain came down.
Breakfast: 1scoop of Milk protein with 2 cups of milk and vit C.
Lunch: Roast beef sandwich with spinach etc and fish oil
Dinner: Chicken, broccoli, potatoes and fish oil/vit
Bed time: zma (always have a tough time taking supp 7 days per wk - laid off the protein a little bit)
Breakfast: 1scoop of Milk protein with 2 cups of milk and vit C.
Lunch: Chicken, broccoli, potatoes
Post workout: 2scoops of protein with 2cups of choc milk
Dinner: Chicken, rice, broccoli and fish oil/vit
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
Week 2:
Mon: TV - 360
Warmup C
3x3x40 sled 60/2min
Louisiana x10
Bench 8x3x67% 90s
Row 3x10-12
Mil press 3x10-12
Lat pd 3x10-12
Today’s HRV: 53.7
Daily change: -12.3
Readiness: Med/Orange (I was Red last Tue)
Breakfast: 1scoop of Milk protein with 2 cups of milk and vit C.
Pre workout: Plum/Almonds
Post workout: 2scoops of protein with 2cups of choc milk
Dinner: Roast beef sandwich with spinach, trail mix and fish oil/vit
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
First workout i had where i actually felt strong from start to finish. I decided to drop all stims (bcaa boost/yohimbine) until week 9 - no need to take them when I can milk my gains from solid training and decent nutrition. Also don’t wanna take stims when I’m this out of shape - heat and poor fitness levels with stims = disaster.
