GPP block 2, week 2, day 4 - conditioning (EDT and HRI)
A1. Squat: 145x1 for 5 minutes
A2. DB RDL: 55'sx1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. Seated row: 105x1 for 5 minutes
C1. DB split squat: 35'sx1 for 5 minutes
C2. Lat pulldown: 95x1 for 5 minutes
HRI (on elliptical): max resistance, 10s sprint, keep HR under 170, 15 rounds
I got the same low back pump/tightness/cramping during the first superset. I might switch the RDLs and seated row next week.
ML's log
Re: ML's log
GPP block 2, week 2, day 5 - strength
Aerobic plyometric (2-to-1 plyometric box jumpbacks): BW, 10s ON : 25s OFF, 18 rounds
DB split squat: 45's 3x3 (0:3:0:0), 3 mins rest, RPE 7-8
DB bench press: 55's 3x3 (0:3:0:0), 3 mins rest, RPE 8
Pullup: BW 3x3 (0:3:0:0), 3 mins rest, RPE 10
Explosive repeat (assisted squat jump): BW, 12s ON : 50s OFF, 10 rounds
Aerobic plyometric (2-to-1 plyometric box jumpbacks): BW, 10s ON : 25s OFF, 18 rounds
DB split squat: 45's 3x3 (0:3:0:0), 3 mins rest, RPE 7-8
DB bench press: 55's 3x3 (0:3:0:0), 3 mins rest, RPE 8
Pullup: BW 3x3 (0:3:0:0), 3 mins rest, RPE 10
Explosive repeat (assisted squat jump): BW, 12s ON : 50s OFF, 10 rounds
Re: ML's log
GPP block 2, week 3, day 1 - conditioning (Tempo)
Goblet squat: 45 5x8 (2:0:2:0), 50s rest, RPE 7-8
DB floor press: 30's 5x8 (2:0:2:0), 50s rest, RPE 7-8
Lat pulldown: 65 5x8 (2:0:2:0), 50s rest, RPE 7
Cardiac output: 15 mins @ 139 avgHR
Final week before the deload. Time to push through.
Goblet squat: 45 5x8 (2:0:2:0), 50s rest, RPE 7-8
DB floor press: 30's 5x8 (2:0:2:0), 50s rest, RPE 7-8
Lat pulldown: 65 5x8 (2:0:2:0), 50s rest, RPE 7
Cardiac output: 15 mins @ 139 avgHR
Final week before the deload. Time to push through.
Re: ML's log
GPP block 2, week 3, day 2 - strength
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 20 rounds
A1. Back squat: 195 3x3 (0:3:0:0), 30s rest, RPE 8
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press: 140 3x3 (0:3:0:0), 30s rest, RPE 8
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump with 10's): BW, 14s ON : 45s OFF, 10 rounds
My legs are fried after the explosive repeats. Pretty sure I'll be sore tomorrow.
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 20 rounds
A1. Back squat: 195 3x3 (0:3:0:0), 30s rest, RPE 8
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press: 140 3x3 (0:3:0:0), 30s rest, RPE 8
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump with 10's): BW, 14s ON : 45s OFF, 10 rounds
My legs are fried after the explosive repeats. Pretty sure I'll be sore tomorrow.
Re: ML's log
GPP block 2, week 3, day 3 - conditioning (EDT)
A1. Squat: 145x1 for 5 minutes
A2. Seated row: 110x1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. DB RDL: 55'sx1 for 5 minutes
C1. DB split squat: 35'sx1 for 5 minutes
C2. Lat pulldown: 95x1 for 5 minutes
I switched the exercises in the first two supersets and it made a huge difference on my low back. I really like this type of workout. I think it's a good way of increasing work capacity without beating you up.
A1. Squat: 145x1 for 5 minutes
A2. Seated row: 110x1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. DB RDL: 55'sx1 for 5 minutes
C1. DB split squat: 35'sx1 for 5 minutes
C2. Lat pulldown: 95x1 for 5 minutes
I switched the exercises in the first two supersets and it made a huge difference on my low back. I really like this type of workout. I think it's a good way of increasing work capacity without beating you up.
Re: ML's log
GPP block 2, week 3, day 4 - strength
Aerobic plyometric (incline plyo pushup): BW, 10s ON : 30s OFF, 18 rounds
Romanian deadlift: 210 5x3 (4:1:0:0), 3 mins rest, RPE 7-8 (no belt)
A1. Military press: 105 4x3, 30s rest, RPE 9
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 60'sx5, x4, x4, x3, 60s rest, RPE 10
DB curl: 17.5's 3x12, x10, 60s rest, RPE 9
Aerobic plyometric (incline plyo pushup): BW, 10s ON : 30s OFF, 18 rounds
Romanian deadlift: 210 5x3 (4:1:0:0), 3 mins rest, RPE 7-8 (no belt)
A1. Military press: 105 4x3, 30s rest, RPE 9
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 60'sx5, x4, x4, x3, 60s rest, RPE 10
DB curl: 17.5's 3x12, x10, 60s rest, RPE 9
Re: ML's log
GPP block 2, week 3, day 5 - conditioning (HRI + HICT)
HRI (on elliptical): max resistance, 10s sprint, keep HR under 170, 20 rounds
HICT (step ups only): 10 mins @ ?? avgHR with 35lbs
I had to train first thing in the morning, which is not ideal. I haven't been sleeping much these past few weeks and felt like puking the entire workout. For the HICT, I forgot to start my HR monitor, but it was probably around 140-150. I had to cut the workout short, but I won't use the step ups as the only exercise. It was much harder on the glutes and I don't think I would have been able to do 20 minutes straight.
HRI (on elliptical): max resistance, 10s sprint, keep HR under 170, 20 rounds
HICT (step ups only): 10 mins @ ?? avgHR with 35lbs
I had to train first thing in the morning, which is not ideal. I haven't been sleeping much these past few weeks and felt like puking the entire workout. For the HICT, I forgot to start my HR monitor, but it was probably around 140-150. I had to cut the workout short, but I won't use the step ups as the only exercise. It was much harder on the glutes and I don't think I would have been able to do 20 minutes straight.
Re: ML's log
GPP block 2, week 3, day 6 - strength
Aerobic plyometric (2-to-1 plyometric box jumpbacks): BW, 10s ON : 25s OFF, 20 rounds
DB split squat: 50's 3x3 (0:3:0:0), 3 mins rest, RPE 8-9
DB bench press: 60's 3x3 (0:3:0:0), 3 mins rest, RPE 9
Pullup: BW 3x3 (0:3:0:0), 3 mins rest, RPE 10
Explosive repeat (assisted squat jump): BW, 14s ON : 45s OFF, 10 rounds
Deload next week.
Aerobic plyometric (2-to-1 plyometric box jumpbacks): BW, 10s ON : 25s OFF, 20 rounds
DB split squat: 50's 3x3 (0:3:0:0), 3 mins rest, RPE 8-9
DB bench press: 60's 3x3 (0:3:0:0), 3 mins rest, RPE 9
Pullup: BW 3x3 (0:3:0:0), 3 mins rest, RPE 10
Explosive repeat (assisted squat jump): BW, 14s ON : 45s OFF, 10 rounds
Deload next week.
Re: ML's log
GPP block 2, week 4, day 1 - conditioning (Tempo)
Goblet squat: 45 3x8 (2:0:2:0), 50s rest, RPE less than 7
DB floor press: 25's 3x8 (2:0:2:0), 50s rest, RPE less than 7
Lat pulldown: 65 3x8 (2:0:2:0), 50s rest, RPE less than 7
Cardiac output: 20 mins @ 138 avgHR
Goblet squat: 45 3x8 (2:0:2:0), 50s rest, RPE less than 7
DB floor press: 25's 3x8 (2:0:2:0), 50s rest, RPE less than 7
Lat pulldown: 65 3x8 (2:0:2:0), 50s rest, RPE less than 7
Cardiac output: 20 mins @ 138 avgHR
Re: ML's log
GPP block 2, week 4, day 2 - strength
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 10 rounds
A1. Back squat (normal tempo): 215x1 (RPE 7), 235x1 (RPE 8), 245x1 (RPE 8.5), 30s rest
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press (normal tempo): 135x1 (RPE 7), 150x1 (RPE 7), 160x1 (RPE 8.5), 30s rest
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
GPP block 2, week 4, day 3 - conditioning (EDT)
A1. Squat: 145x1 for 5 minutes
A2. Seated row: 110x1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. DB RDL: 55'sx1 for 5 minutes
C1. DB split squat: 35'sx1 for 5 minutes
C2. Lat pulldown: 95x1 for 5 minutes
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 10 rounds
A1. Back squat (normal tempo): 215x1 (RPE 7), 235x1 (RPE 8), 245x1 (RPE 8.5), 30s rest
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press (normal tempo): 135x1 (RPE 7), 150x1 (RPE 7), 160x1 (RPE 8.5), 30s rest
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
GPP block 2, week 4, day 3 - conditioning (EDT)
A1. Squat: 145x1 for 5 minutes
A2. Seated row: 110x1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. DB RDL: 55'sx1 for 5 minutes
C1. DB split squat: 35'sx1 for 5 minutes
C2. Lat pulldown: 95x1 for 5 minutes