the info u sent to me months ago, did you perform the big circuit twice a week or did you change it some.
Fri: 800
Warmup Z
med ball acc 1/2 10
90-3.5/4-7min
4x(5x40)
dou slj 6x2
Fri:
bar warmup
pc 5x50 x55 x55 x50
power jerk 3x5
fs 335x2x90 3x2x95x350
rep work see sheet
gh 3x12
h pullups 3x6
lat pd under 3x10
core 250
rep work went pretty good today, best day in so far.
i normal do ems recovery every t/th/sat but this sat i didn’t and felt the difference this morning BC my quads were still sore from fri, so i did 30mins on the quads and 15min on lower back - and boy i fill better couple hours later.
Week 4:
Mon: 640
Warmup C
90/3
4x(4x40)
slj 12x
overall the running went ok today, my shoulders were really burning (maybe my upper was too tense need to relax)
protein shake and glut 5grms/ then lunch/ lift at 5pm today.
Mon:
bar warmup
pc 5x60x190 225x70 250x80 275x85x5 225x70
spilt jerk 3x5
bsq 50x10x255 315x60x7 365x70x5 410x80x3 465x90x2 490x95x1 515x100x1
bp 3x3x275 unload week
rdl 3x8
chinup 3x8
seated row 3x10
core 250
i didnt get my goal weight but im kool with it bc:
1: i ran this morning and have been during lots of running lately.
2: i did heavy cleans before the squats.
this is a lil set back but i will rebound.
Your strength levels are amazing. What is your height and weight ?
i wouldnt say amazing they are ok. 5’10, 195 - give or take
fourth week of training cycle so i took today off, will start banging again tomm.
Well either way, props. Hope to be at those levels soon. (And ~190-192)
Wed: 640
Warmup W
90/3
4x(4x40)
med ball throws 10
in the GPP, i was pretty consistant after wk 3. always did every session.
Big Circuits or Tempo sessions, i always did and still do. If i am too tired to run, i will try to pull out a Big Circuit, normally you find that doing so, will help remove waste products and flush your sytem better than sitting around doing nothing. The following day you are generally always glad you did v’s doing nothing.
i see your lower body is pushing out some desient weight too. Kudos.
Wed:
bar warmup
hc 80% 5x60 x70 x80 x85 5x70
snatch dead lifts 285x5 375x3 395x2 295x5 385x3 415x2
timed max effort 3reps
mil press 3x10
pullup/1 way hip 3x8 2x10
lat pd front/curls 3x10
core 250
170 2.13
180 2.51
190 2.62
200 2.71
210 2.73
220 2.84
230 2.99
240 3.02
250 3.01
260 3.09
270 3.51
Thur:
warmup 1
core
i guess i was lazy today and didnt do tempo, also my left lower leg was sore - shin spilts.
Fri: 640
Warmup Z
med ball acc 1/2 10
dou slj 6x2
90/3
4x(4x40)
this was one of my best fri workouts in long time probably since i didnt do tempos this week.
Fri:
bar warmup
pc 5x50 x60 x70 x75 x60
power jerk 3x5
fs - didnt do 95x1 100x1 105x1 110x1 / db walking lunges 4x8x35
rep work see sheet
gh 3x12
h pullups 3x8
lat pd under 3x10
core 250
rep work:
250 10 reps rest 3min
25 bp
250x9 rest 3min
25 bp
225x10 rest 2min
25 bp
225x7 rest 2min
25 bp
155x13 rest 2min
25bp
135x13
25 bp
this was my second best rep day on this 4 week blk
i would have to give myself an -B this week bc of the miss workouts
I see you are lifting heavier than most people do in the GPP. Is this working out well or are you feeling flat?
CNS work everyday combined with heavy weights might leave some overtrained. But some athletes are more advanced in the lifting and in muscle cross section and thus don’t need to do the high volume of traditional GPP weights.
first of all define “feeling flat”. i am not doing cns everyday.
I knew you were lifting MWF but I thought you had kept the explosive medball on tempo days still. Now I look at it and see you are doing Hi/Lo. my mistake.
And I see you don’t do that much explosive med ball on your HI days. More CNS reserves for weights then?
“feeling flat” (to me) = not as much pop in your step/underperforming/not being able to do the things that in your mind you know can do
So overall everything is working good then?
I’m about to start my own GPP but don’t think I need to purposely add any muscle mass just for the sake of it. And I’m afraid of using such light weights for so long for fear of getting weaker. So I was thinking of just doing normal lifting like you or just maintenance weights.