lol- i am doing lots lots of med ball work:
med ball acc 1 10reps total
med ball acc 2 10 reps total
session 2:
over back 10reps
squat throw 10reps
1 hop 10reps
2 hop 10reps
3 hop 10reps
well in gpp u wont be able to run with much speed anyways, so if i was feeling flat it wouldnt be a big deal, overall my hill workouts has been pretty good. do you think my weights are too extreme? do u think i could contiune to push the weight during spp?
ahhh, when you said medball- 10 reps, i figured thats all you were doing…10 good reps.
I’ve never done a GPP so I don’t know if the weights are extreme.
It just seems though that, if you are doing everything as laid out, and THEN more CNS-intensive heavy weights, that CNS-wise it might be much? If I remember correctly, one of the reasons Charlie says that HI stuff can be done every day is due to the fact that the weights are generally LI in the GPP.
i wish i had omega wave and i would know for sure if i am doing too much. i just dont get much from high reps. and dont want to lose my strength i worked soo hard for. r u gonna do cf gpp stuff?
That’s what I’m saying I know I will get weaker using such light weights for 2 months. And I don’t see the point if somatype is in place. I think maintenance weights (high intensity, extremely low volume) might work for me too. This way, I can put maybe as much CNS reserves into my hills/medball AND muscle fatigue will be less, all the while retaining strength. So, it’s better for strength than the light weights, and better for muscular freshness/DOMS. live and learn though…
why not work on max strength, its gpp the speed wont be high.
maybe I will. your PM box is full dude…
ok fellas i am starting week 5 of gpp program, body feel pretty good besides the right shin which may be from the nike free i wore the first 2-3 weeks.
Which kind you got? I have the free trainer 5.0.
[QUOTE=ku2u]Which kind you got? I have the free trainer 5.0.[/QUOTE
i have the same ones
Week 5:
Mon: 640
Warmup C
med ball acc 1/2 8
slj 12x
90/3
4x(4x40)
felt pretty good today, first set of hills the turnover felt kinda sluggish but the other sets felt pretty good.
Mon:
bar warmup
pc 3x65 x70 x75 x75 x70
spilt jerk 3x5
bs 5x3x80x410
bp 5x3x80x290
rdl 3x8
chinup 3x8
seated row 3x8
core 250
bs warmup: 225x5/315x2/365x1
bs felt kinda hard today.
Tue:
warmup 1
treadmill workout
2.5 on / 4.5 off
3 reps
8.5mph/1%
GS. circuit 30on / 30off / 3sets
jj
sjj
pushups
shuffle splits
mout climbers
core 500abs
ems recovery, some chick was on the good treadmill and i had the shitty one that kept shutting off each time i went over 8.5.
Wed: 530
Warmup W
6x10 flat on ground
6x10 push up pos
6x20 high start
1x4x20 efe
1x50 high start acc 20/30main
med ball throws 8
the 1x50 i missed up i did acc 30/main 20, i also forgot to screw in my spikes so i felt very uncomfortable running with no spikes.
Wed:
bar warmup
hc 80% 3x65 x70 x75 x75 x70
snatch dead lifts 5x3x80
speed bp 8x3x40
mil press 3x8
pullup/4 way hip 3x8 2x8
lat pd front 3x8
core 250
Thur:
warmup 1
treadmill workout
2.5 on / 4.5 off
3 reps
9mph
GS. circuit 30on / 30off / 3sets
jj
sjj
pushups
shuffle splits
mout climbers
core 500abs
ems recovery tonite. major pump in calfs and hammy today. forgot to mention yesterday that i had a hard time controlling my new speed, also it took me for to decelerate.
Fri: 640
Warmup Z
dou slj 6x2
med ball acc 1/2 8
walk recovery/2 sets
4x(4x40)
Fri:
bar warmup
pc 3x55 x60 x65 x65 x60
power jerk 3x5
fsq 4x3x80
rep work 225x30reps
gh 3x10
h pullups 3x8
lat pd under 3x8
core 250
bp:
135x6 warmup
184x4 warmup
225x3 warmup
245x2 warmup
10 pushups
225x19
rest 3min
225x7 probably could have gotten 2-4 more
rest 60sec
225x4
Week 6:
Mon: 680
Warmup C
med ball acc 1/2 8
4x10 push pos
4x20 push pos
4x20 high start
2x4x20 20 20 efe
slj 12x
Mon:
bar warmup
pc 3x70 x75 x80 275x85 275x85 x75
spilt jerk 3x5
bsq 4x2x85x435
bp 4x2x85x315 bump up 5lbs
rdl 3x8x235
chinup 3x8
seated row 3x8
core 250
the weights felt very easy today.
why so light on the RDLs? 235 must be cake for you.