Monday-July 11-Max Effort Upperbody-WEIGHT: 156 3/4
Bench Press
-1x5-170
-1x5-175
-1x4-180
-1x3-185
T-Bar Rows
-1x10-115
-1x10-120
-1x10-125
-1x10-135
Rubberband Bench Press
-1x20-145
-1x10-150
-1x8-155
-1x6-165
Seated Rows
-1x15-plate 11
-1x12-plate 12
-1x10-plate 13
-1x8-plate 14
DB Bench
-1x10-40
-1x10-45
Lat Pulldowns
-1x15-plate 10
-1x10-plate 11
-1x8-plate 12
-1x10-Plate 10
Tuesday-7-12-Max Effort LowerBody-WEIGHT-155 1/2
Power Clean
-1x3-155
-1x3-160
-1x3-165
Parallel Squat
-1x5-225
-1x5-235
-1x3-240
Glute-Ham Raise
-4x8 w/ 5 lb plate
Reverse-Hypers
-3x10-200 lbs
-Had a bad day today and felt like crap, bleh…
Wednesday-7-13-Max Effort Upperbody-WEIGHT-158 1/4
Bench Press
-1x5-175
-1x5-180
-1x4-185
-1x4-175
T-Bar Rows
-1x12-135
-1x12-140
-1x10-145
-1x15-135 alternating grips every 5 reps
Rubber Band Bench Press
-1x15-155
-1x10-160
-1x8-165
Seated Rows
-1x15-plate 11
-2x10-plate 12
-1x8-plate 13
Bradford Press
-2x10-95 lbs
Lat Pulldowns
-1x12-plate 10
-1x10-plate 11
-1x8-plate 12
Thursday-July 14-LowerBody Max Effort-WEIGHT-158 3/4
Power Clean
4x3-155-160-60-165
Half Squat
-4x5-225-225-225-235
Glute Ham Raise
-4x8 w/ 5 lb plate
Leg Extensions
-3x10
Reverse-Hypers
-3x10-200 lbs
Bench Press
-2x5-180-185
-2x3-190-185
T-Bar Rows
-1x15-135
-1x12-140
-1x10-145
-1x8-155
Rubberband Bench Press
-1x15-155
-1x10-160
-1x8-165
Lat Pulldowns
-3x12-10-8
Seated Rows
-3x12
Tuesday-Max Effort Lower Body-WEIGHT-158 1/2
Power Clean
-3x3-160-165-170
Half Squat
-4x5-230
Reverse Hyper
-3x10-205-210-215
Glute-Ham Raise
-3x8-10 lb plate
Alright, here is my basic layout for my GPP that I have devised, comments etc are appreciated. This is going to be my first cycle (3 weeks loading, 1 week unload)
Monday-Tempo-Med Ball Throws-Core
Tuesday-Hills-Weights-MB Core
Wednesday-Tempo-GS Circuits-Core
Thursday-Hills-Weights-MB Core
Friday-Tempo-Med Ball Throws-Core
Saturday-Weights
Tempo:
I am going to be gradually increasing volume starting out at 1200m on day one and finishing out the cycle hopefully with a 2000m a day base.
Med Ball Throws/Core
they are going to be done in a circuit type fashion, depending on how well I feel on that day. I’ll be starting out with some basic throws, such as chest, Overhead passes, side passes to the right and lef,t and catch, roll back, roll forward throws. Med Ball Core work is basic, with sit ups, twists, crunches, etc. for both of these aspects I will also be raising volume each week.
Hills
Hills will be 50m in length and I will be giving my self 2 minutes rest between them and 5-10 min rest between sets if I have any sets in the prescribed workout. These will also have volume raised gradually each week.
Weights
I will be starting out with high volume, low intensity on week one and reduce both parameters each week. I’m starting out with 5x10 @ 65% on the bench, and squat, and 5x6 @ 65% on the clean, my 3 other lifts will be done at 4x10 with an important weight. By the 3rd week I will be at 4x8 @ 75% on the bench and squat and 4x5 @ 75% on the clean. the fourth week will be an unloading week as well.
Bench/Squat
week 1- 5x10-65%
week 2-4x10-70%
week 3-4x8-75%
week 4-3x6 @ 80%
Power Clean
Week 1-5x6- 65%
week 2-4x6-70%
week 3-4x5-75%
week 4-2x5-80%
Supp Lifts-Seated Rows/Military Press/Glute-Ham Raise
Week 1-2-4x10
week 3-3x10
week 4-2x8
anyone?
Looks pretty good. I’d consider allowing for more than 2min rest between 50m hills. Maybe even consider just 40m for the hills.
The reps are still kinda high but they may be ok for you. Eventually you need to get down to doing 5s or 3s for squat/bench and 4s or 2s for olympic lifts. But you alreay know my feelings on that stuff.
Just a concept here…instead of doing alot of cleans at 5 or 6 reps for a long time, you could do lower reps overall but do cleans from the floor during GPP and cleans from the hang during SPP. Remember, there are ways to “periodize” other than rep schemes.
Yea now that I think about it I am going to be reducing the hills to 30-40m.
I plan on getting down to 5-3 rep schemes with 85-05% loads in the SPP. But one thing I have been thinking about is the 10x3 scheme, where you do 10x3 @ 80% of an exercise instead of the simple 3x10? thoughts on this one? But I would modify it a little buit and do 10x5 @ 70% week 1…10x4 @ 75% week 2 and 10x3 @ 80% week 3. this kind of workout is pretty big over at t-nation.com and was wondering your thoughts on it.
Today I maxed out on the bench…I ended up maxing out at 215…the same weight I last maxed out on at march before I really cut it down with the weights. I am happy and sort of dissapointed with this. Happy, because I am right where I was at when I was at my strongest inseason but now its the offseason. Sad because I really wanted to get 225 up, but after barely missing 220, i knew it was time to call it quits. But considering I only really dedicated 2 weeks, if that to max effort training in the 3-5 rep area, it’s pretty good progress and I feel my strength potential is real high for where i’m at.
Maxed out on the Squat today.
Ended up getting 280, legit half squat. Could I have gone 5-10 pounds heavier? 5 maybe, 10 I dunno, probably not. But I wasn’t going to risk it. 280 was getting heavy enough to the point where I felt if I went heavier I would just be hurting myself and my form, so I left it at that. It’s a good starting point for my GPP though.
Strength levels are improving… Keep it up… Looks good thus far.
Thanks WR, I know that I am going to need some serious strength this year running in college and I can’t cheat myself by performing quarter-squats or sloppy cleans.
I’m going to be doing everythign right this year and I know it will pay off.
Maxed out on the clean…Got up 185. I’m happy about this, my strength level on the clean has gotten back up to what it was when I was at my strongest last spring.
Bench Press-215
Half Squat-280
Power Clean-185
these are good starts to have as I enter my GPP this coming Monday.
Startig my GPP today…Got up in the morning and I knew I was ready…Had a good clean breakfast, and did some static core work 30 min after I ate…
Bridges-3x60 sec
Lying Vaccuum-3x20 sec
Roll Outs-3x15
Hip Lifts-3x12
I’ll be heading out to do the bulk of my GPP at around 2:30-3:00 today, it’s 11:45 right now.
I’ll report back then
Boy oh boy did I really kick the crap out of myself today.
Before I went off to the track I did some Med Ball Core Work…
Crunch-3x20
Sit Up-3x20
Lying Twists-3x10
Reverse Crunches-3x15
Leg Lifts-3x15
I did these in a circuit and then headed off to the track.
Man, it was hot out, it was 89 today but with the humdity it had to be at least 95. I was toasting.
Warmed up and then went to the Medicine Ball Circuit
Catch Roll Bak Roll Froward, Throw (CRBRFT)
Side Pass Left
Side Pass Right
OH Pass
Chest Pass
All of these I did 3x10 with 1 minute break between circuits, this got my upperbody pumped.
After that I took a quick 5 minute break, covere myself in water, and went to do some Tempo runs.
6x200m w/1 min rest
well these were to be done at around 28-32 sec pace but I remembered that was the pace I used when I was in shape…yea I know.
So instead after doing the first rep in 35 seconds (plus its a real soft track and its hard to get fast on it) I felt that if I didthese all under 40, I’d be happy, which I did, but afterwards I was about dead, or wished I was.
All in all today was a great day to start off this year’s GPP.
have fun fellas
wait so those squat numbers in the past were all quarter squats?..interesting,i remember when i learned the proper way to squat i started at 135lbs, and got a legit at 300, the last time i did a quarter was maybe 2 years ago, i wonder how high it wuold be.
Anyways good job man keep it up bro be hearin from ya.
Senri, Thanks man, all the numbers that are in THIS journal are legit halfs, anythng in previous journals are probably not.
Today, I got completely destroyed, I know for a fact that I am going to feel it tomorrow.
Today I did some Hills and some weights…here’s what I did.
Hills
2x5x30m w/2 min recovery, 5 min rest between sets.
that wasn’t bad, but the weight room was. I had to adjust the numbers on the Supp lifts.
Weights
Bench Press1-0x3-170 lbs
Power Clean-6x5-135
Half Squats-10x3-225
Military Press-3x8
Lat Pulldowns-3x10
Glute-Ham Raise-3x8
the cleans and bench presses were OK, but as soon as I hit the squats, I about died.
Can’t wait till tomorrow…
This is your friendly reminder to do olympic lifts first, then squat, then bench.
Yea…I guess I found that out the hard way :\
Alright today was a tempo/GS circuit day, but I found myself a bit sore from the previous two days and figured I would just do the tempo workout, giving myself an easy day…sort of.
2x2x300m with walk back recovery, 5 min between sets.
yea this was harder then it looks. Like Dan John says, its simple…But its not easy. I thought about doing five, but after givng it a lot on my last rep (my fastest rep was my last one!) my stomach began to burn and i knew i had worked hard today.
Plus the 91 degree heat doesn’t make it any more pleasant, plus the humidity in ohio right now is like 1 million percent…really it is, check it out.
In retrospect, I think it was a smart move to eliminate circuits from today’s workouts, maybe I’ll do them next week. But until my work capacity improves, they are going to have to sit back on the wayside…for now. Plus this is GPP, I dont want to overtrain myslef this early in the season.
I’ll be doing core work later on in the day, probably in an hour or so, when I am cooled off…bleh