28/10/09 GPP Week 6.
Creatine.
Activation - donkey kicks, hip thrusts
Drills A’s, B’s, Running A’s, Running B’s, Straight leg running
Sled + 5k grass
4x4x40m 3/6
Plyo 2x10 bounds spikes. Left knee flaired up :mad:, but it felt better after some decline squats.
Weights/MB 5k - 3x8 RDL 120k+Medball overhead toss, GH raise 5k (right knee ok), Incline 60k, Reverse bench 60k, Rehab decline squats 25k, rehab step ups.
Abs between exercises- 400
Recovery
Stretch, 60g Carbs. 20g Whey.
ZMA PM…
29/10/2009 GPP Week 6
Left knee feels ok
Creatine
Tempo 1500m grass. Trainers.
100 - 15-15.5
200 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200
MB CF LI circuit x1 5k
Weights shoulder circuit.
Decline rehab squats, bodyweight 2x10 rehab step ups 1x10
Abs 400 - including MB circuit
Recovery
stretch. 60g Carbs. 20g Whey. foam roll.
ZMA PM
30/11/2009 Week 6 GPP
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Speed Jump spikes, track… volume still seems to high so I’m capping it at 500m atm.
3x20 lying start 3min
7min
3x20 falling start
8min
3x EFE (60m) 7min
10min
3x EFE (60m) 8min
480m
Weights 3x8, RDL 120k, GH raise 5k, Bench 85k, Reverse bench 60k, incline 60k.
Abs 400
Recovery Warm down, Stretch, 60g Carbs, 20g protein.
31/10/09 GPP Week 6
Creatine
Sore right soleus
Tempo - 1500m grass, trainers
100 - 15-15.5
200 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200
Hurdle mobility 5 hrdl
10xwalk-over, forwards + backwards
10x over-under
Abs 400
Depletion push-ups 80/30s/20/30s/10
Massage Deep, calfs/hams/right shin, 40mins
Weights 3x10x20k pull overs, shoulder circuit.
Recovery contrast bath
01/11/09
Rest
02/11/09 GPP Week 7. Bodyweight 78.5k, +1k from last week.
creatine, Caffiene.
12-2pm
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Speed Jump spikes, track
2x20 lying start 3min
7min
3x30 falling start
8min
3x EFE (60m) 7min
10min
3x EFE (60m) 8min
500m
Neural tension is back with a vengance in the left hammy :mad::mad:
I used slump stretches, periformis stretches, and sat on a shot!
Recovery Warm down, Stretch, 60g Carbs, 20g protein. Contrast bath.
6-8pm
Long Jump 10cm box, 6 strides. Holding high knee position in the air. 5 jumps, cues - stay tall, arms thru plant.
5x6 strides off the floor, same ques, ok… thinking to much! better when natural.
Weights 3x8 GH raise 5k, SL hypers 5k, Bench 90k, reverse bench 60k.
Rehab - 2x5x120k eccentric SL leg press
Eccentric Decline Squats SL - 2x10x25k
stability step ups.
Abs 400. rep range = 20 -100
Recovery
Stretch, 60g Carbs. 20g Whey. creatine. Foam roll.
Zinc PM… ran outta mag
03/11/2009 GPP Week 7
Creatine
Tempo 1600m Trainers. wet so used track.
200 - 33
300 - 50
200+200+300++
200+200+300++
200++
Neural tension still killin’ me :mad:
MB CF LI circuit x1 5k
Rehab
Eccentric Decline squats 2x10xbw
Stability step-ups 1x10xbw
Single leg drop jumps (50cm box, onto stability matt) 3x10
Abs 400 - including MB circuit
Recovery
stretch. 60g Carbs. 20g Whey. foam roll. EMS
Zinc PM
That is a big drop off on the push-ups, how much do you bp?
I’m surprised he only dropped off that much. When I did 92, after 90 seconds rest I only got about 22 or 23 on the 2nd set. Good work.
I usually can get half the reps on the second set, for example 100 reps on the first set and 50 reps on the second set 15-25 on the third set. This is coming from a person who has a 365ish bench press pr and 21-25 reps at 225.
Yes and what I said is coming from a person who has a 335-345lb 1rm on BP and did 17 reps @ 225 (bw 178lbs @ the time). Depends on how you do your push-ups I guess–I go shoulder width apart, touch chest to ground, and lock out completely.
I would like to note that I don’t go to complete failure on the push-ups because I feel going to failure can cause a host of other issues, I tend to save 3-5 reps in the tank.
My bad, I do girl push-ups. Was it quikasshell??
Hey guys… I was using only a 30 second rest in the dep. push ups… my PR is 127 from last year, but they were ‘nose touch’ not ‘chest touch’ :o… I can currently lift 90k (198lb) x10, I’m 77k (169lbs)… I’m hoping for 125k (275lb) x 1 in MS.
04/11/09 GPP Week 7.
creatine, Caffiene.
12-2pm
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Speed Jump spikes, track
2x20 lying start 3min
7min
3x30 falling start
8min
7x60m (30m int) wb rec
510m
Neural tension still bad
I used slump stretches, periformis stretches, and sat on a shot!
Plyo’s 3x10 bounds track, trainers
Weights/MB 3x8, GH raise 5k/MB oh toss, Single leg hypers 5k, Bench 90k, Reverse bench 60k, incline 60k.
Rehab 2x5x120 single leg eccentric leg press. 2x10x25k decline squats. 1x10xstability step-ups
Abs 400
Recovery Warm down, Stretch, 60g Carbs, 20g protein. EMS.
05/11/2009 GPP Week 7
Creatine
Tempo 1600m Trainers. wet so used track.
200 - 33
300 - 50
200+200+300++
200+200+300++
200++
MB CF LI circuit x1 5k
Rehab
Eccentric Decline squats 2x10xbw
Stability step-ups 1x10xbw
Single leg drop jumps (50cm box, onto stability matt) 3x10
Abs 400 - including MB circuit
Recovery
Massage Hamstrings, Calfs. 1hour
stretch. 60g Carbs. 20g Whey. foam roll.
06/11/09 GPP Week 7.
creatine, Caffiene.
12-2pm
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Speed Jump spikes, track
2x20 lying start 3min
7min
3x30 falling start
8min
3xEFE
3xFEF
500m
Neural tension still bad, just realised I ran outta magnesium - mauy be contributing.
Weights/MB/Plyo’s 3x8, full squat 70k/oh mb toss, GH raise 5k/10 bounds, Single leg hypers 5k, Bench 90k, Reverse bench 60k, incline 60k.
Rehab 2x5x120 single leg eccentric leg press. 2x10x25k decline squats. 1x10xstability step-ups
Abs 400
Recovery Warm down, Stretch, 60g Carbs, 20g protein.
7/11/09 GPP week 7
Creatine.
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Sleds+5k
8x60 8min rec.
Hurdle mobility 5k mb, 5hds
Over and back x5
over under and back x 5
Depletion push ups This time did chest to the floor… no more cheating
60/30s/18/30s/8
Rehab
Abs 400, throughout session
Eccentric Decline squats 2x10xbw
Stability step-ups 1x10xbw
Single leg drop jumps (50cm box, onto stability matt) 3x10
Recovery
Massage deep, incl compressions, 40mins hammies.
Stretch, Conrast bath, 60g carbs, 20g whey.
8/11/09
REST and reflect 
GPP 09/10 -
My first CF gpp seems to have gone well, I’m fit, powerful and balanced… I layed off the quads in hypertrophy and am looking a more balaced athlete, I’ve also not gained significant mass. Only now I’ll start squatting.
My form has gone sloppy, but I’ll be doing approach work in SPP under the eagle eye of a jumps coach who’s big on form.
My patella tendonopathy flared up, so I’ve been intense on the rehab recently and hopefully squatting will take most of the rehabs place in SPP.
Neural tension in the left hammy has flared up bad over the last week… I’ve started taking magnesium again and doing nerve stretches, I’ll book into physio next week.
I’m pretty beat up, so next week is deload 
09/11/08 SPP week 1, deload. Body weight - 78.6k no change
creatine, Caffiene.
2pm
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Approach work Jump spikes, 20 strides =41.50m
Full approach, accelerate from cone (6 strides out)
x4
Recovery Stretch, Contrast bath
6-8pm
Long Jump 10cm box, 8 cue = knee. 5 jumps. 5x8 strides off the floor, same que, ok…
Weights 2x8 Bench 90k
Rehab - 2x5x120k eccentric SL leg press
Eccentric Decline Squats SL - 2x10x25k
stability step ups. Single leg drop jumps (50cm box, onto stability matt) 3x10
Abs 400. rep range = 20 -100
Recovery
Stretch, 60g Carbs. 20g Whey. creatine. Foam roll.
Mag PM