GPP block 2, week 4, day 4 - strength
Aerobic plyometric (incline plyo pushup): BW, 10s ON : 30s OFF, 10 rounds
Romanian deadlift (normal tempo): 210x3 (RPE 7), 225x3 (RPE 7-8), 255x3 (RPE 9), 3 mins rest (no belt)
A1. Military press: 95x1 (RPE 7), 105x1 (RPE 8), 115x1 (RPE 8-9), 30s rest
A2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Chest supported DB row: 65's 3x3, 60s rest, RPE 9
DB curl: 15's 3x8, 60s rest, RPE less than 7
ML's log
Re: ML's log
GPP block 2, week 4, day 5 - conditioning (HRI + HICT)
HRI (on elliptical): max resistance, 10s sprint, keep HR under 170, 10 rounds
HICT (tire sled drag): 10 mins @ ?? avgHR with 25lbs
I think my HR monitor is broken, because it took a while to adjust. Still, towards the end, my HR was between 155-160. I was also snowing this morning, so it was harder because the snow kept accumulating in the tire.
HRI (on elliptical): max resistance, 10s sprint, keep HR under 170, 10 rounds
HICT (tire sled drag): 10 mins @ ?? avgHR with 25lbs
I think my HR monitor is broken, because it took a while to adjust. Still, towards the end, my HR was between 155-160. I was also snowing this morning, so it was harder because the snow kept accumulating in the tire.
Re: ML's log
GPP block 2, week 4, day 6 - strength
Aerobic plyometric (2-to-1 plyometric box jumpbacks): BW, 10s ON : 25s OFF, 10 rounds
DB split squat (normal tempo): 50'sx3 (RPE 7), 55'sx3 (RPE 7-8), 60'sx3 (RPE 8), 3 mins rest
DB bench press (normal tempo): 60'sx3 (RPE 7), 65'sx3 (RPE 8), 67.5'sx3 (RPE 9), 3 mins rest
Pullup (normal tempo): BWx5, x4, x3, 3 mins rest, RPE 9
Aerobic plyometric (2-to-1 plyometric box jumpbacks): BW, 10s ON : 25s OFF, 10 rounds
DB split squat (normal tempo): 50'sx3 (RPE 7), 55'sx3 (RPE 7-8), 60'sx3 (RPE 8), 3 mins rest
DB bench press (normal tempo): 60'sx3 (RPE 7), 65'sx3 (RPE 8), 67.5'sx3 (RPE 9), 3 mins rest
Pullup (normal tempo): BWx5, x4, x3, 3 mins rest, RPE 9
Re: ML's log
GPP block 3 - concentric focus, week 1, day 1 - strength
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 20 rounds
A1. Back squat: 185 3x3, 30s rest, RPE 7
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press: 135 3x3, 30s rest, RPE 7
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump with 10's): BW, 10s ON : 50s OFF, 10 rounds
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 20 rounds
A1. Back squat: 185 3x3, 30s rest, RPE 7
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press: 135 3x3, 30s rest, RPE 7
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump with 10's): BW, 10s ON : 50s OFF, 10 rounds
Re: ML's log
GPP block 3 - concentric focus, week 1, day 2 - conditioning (Tempo)
Goblet squat: 35 4x10 (2:0:2:0), 40s rest, RPE 7
DB floor press: 25's 4x10 (2:0:2:0), 40s rest, RPE 7-8
Lat pulldown: 60 4x10 (2:0:2:0), 40s rest, RPE 7
Cardiac output: 15 mins @ 137 avgHR
I lowered the weights a bit because of the reduced rest periods. It went quite well overall.
Goblet squat: 35 4x10 (2:0:2:0), 40s rest, RPE 7
DB floor press: 25's 4x10 (2:0:2:0), 40s rest, RPE 7-8
Lat pulldown: 60 4x10 (2:0:2:0), 40s rest, RPE 7
Cardiac output: 15 mins @ 137 avgHR
I lowered the weights a bit because of the reduced rest periods. It went quite well overall.
Re: ML's log
GPP block 3 - concentric focus, week 1, day 3 - strength
Aerobic plyometric (incline plyo pushup): BW, 10s ON : 25s OFF, 15 rounds
Romanian deadlift (normal tempo): 225 5x3, 3 mins rest, RPE 7-8
A1. Military press: 100 4x3, 30s rest, RPE 8
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 50's 4x5, 60s rest, RPE 7-8
DB curl: 15's 3x15, x11, 60s rest, RPE 8
Aerobic plyometric (incline plyo pushup): BW, 10s ON : 25s OFF, 15 rounds
Romanian deadlift (normal tempo): 225 5x3, 3 mins rest, RPE 7-8
A1. Military press: 100 4x3, 30s rest, RPE 8
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 50's 4x5, 60s rest, RPE 7-8
DB curl: 15's 3x15, x11, 60s rest, RPE 8
Re: ML's log
GPP block 3 - concentric focus, week 1, day 4 - conditioning (HRI + HICT)
HRI (on elliptical): max resistance, 10s sprint, keep HR under 170, 15 rounds
HICT (tire sled drag): 15 mins @ around 155-160bpm avgHR with 25lbs
So my HR monitor broke =( It's a two year-old Garmin watch, but it's not reliable and it takes a long time to adjust the HR. So if anyone has suggestions for a HR monitor that is not a watch, I'm all ears. Also, dragging the tire in snow is different than on pavement. I can use more weight, but I feel it more in my calves and mid back.
HRI (on elliptical): max resistance, 10s sprint, keep HR under 170, 15 rounds
HICT (tire sled drag): 15 mins @ around 155-160bpm avgHR with 25lbs
So my HR monitor broke =( It's a two year-old Garmin watch, but it's not reliable and it takes a long time to adjust the HR. So if anyone has suggestions for a HR monitor that is not a watch, I'm all ears. Also, dragging the tire in snow is different than on pavement. I can use more weight, but I feel it more in my calves and mid back.
Re: ML's log
GPP block 3 - concentric focus, week 1, day 5 - strength
Aerobic plyometric (2-to-1 plyometric box jumpbacks): BW, 10s ON : 20s OFF, 20 rounds
DB split squat (normal tempo): 55's 3x3, 3 mins rest, RPE 7-8
DB bench press (normal tempo): 60's 3x3, 3 mins rest, RPE 7-8
Pullup (normal tempo): BW 3x3, 3 mins rest, RPE 8
Explosive repeat (assisted squat jump): BW, 10s ON : 50s OFF, 10 rounds
For the pullups, I tried with 10 additionnal pounds on the first set, but it was a struggle. Because I have to use a backpack to add weight, the weight distribution is kind of throwing me off. Anyways, I'll try with 5 more pounds next week.
Aerobic plyometric (2-to-1 plyometric box jumpbacks): BW, 10s ON : 20s OFF, 20 rounds
DB split squat (normal tempo): 55's 3x3, 3 mins rest, RPE 7-8
DB bench press (normal tempo): 60's 3x3, 3 mins rest, RPE 7-8
Pullup (normal tempo): BW 3x3, 3 mins rest, RPE 8
Explosive repeat (assisted squat jump): BW, 10s ON : 50s OFF, 10 rounds
For the pullups, I tried with 10 additionnal pounds on the first set, but it was a struggle. Because I have to use a backpack to add weight, the weight distribution is kind of throwing me off. Anyways, I'll try with 5 more pounds next week.
Re: ML's log
GPP block 3 - concentric focus, week 2, day 1 - conditioning (Tempo)
Goblet squat: 35 5x8 (2:0:2:0), 40s rest, RPE 7
DB floor press: 25's 5x8 (2:0:2:0), 40s rest, RPE 7
Lat pulldown: 60 5x8 (2:0:2:0), 40s rest, RPE 7
Cardiac output: 15 mins @ 138 avgHR
Goblet squat: 35 5x8 (2:0:2:0), 40s rest, RPE 7
DB floor press: 25's 5x8 (2:0:2:0), 40s rest, RPE 7
Lat pulldown: 60 5x8 (2:0:2:0), 40s rest, RPE 7
Cardiac output: 15 mins @ 138 avgHR
Re: ML's log
So the last few times I came here back in January, the forum was down. I don't know since when it is functional, but I'm happy to continue logging my training. Hopefully, my BJJ gym will open soon, so the focus is more on conditioning for now, with strength training 2 times a week.
Here are the last three training sessions:
Block 6 - Concentric focus, week 2, day 1 - strength
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 20s OFF, 20 rounds
A1. Back squat: 215 3x3, RPE 7-8
A2. Box jump: BW 3x5
A3. Squat jump: 20's 3x3
A4. Band accelerated jump: BW 3x5, 5 mins rest
B1. Bench press: 150 3x3, RPE 7-8
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Block 6 - Concentric focus, week 2, day 2 - conditioning (EDT)
A1. Squat: 185x1 for 5 minutes
A2. Inverted row: BWx1 for 5 minutes
B1. Bench press: 145x1 for 5 minutes
B2. DB RDL: 80'sx1 for 5 minutes
C1. DB split squat: 50'sx1 for 5 minutes
C2. Pull up: BWx1 for 5 minutes
Block 6 - Concentric focus, week 2, day 3 - conditioning (HICT)
HICT (tire sled drag): 2 series of 20 mins @ 140-160 bpm avgHR with 50lbs
Here are the last three training sessions:
Block 6 - Concentric focus, week 2, day 1 - strength
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 20s OFF, 20 rounds
A1. Back squat: 215 3x3, RPE 7-8
A2. Box jump: BW 3x5
A3. Squat jump: 20's 3x3
A4. Band accelerated jump: BW 3x5, 5 mins rest
B1. Bench press: 150 3x3, RPE 7-8
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Block 6 - Concentric focus, week 2, day 2 - conditioning (EDT)
A1. Squat: 185x1 for 5 minutes
A2. Inverted row: BWx1 for 5 minutes
B1. Bench press: 145x1 for 5 minutes
B2. DB RDL: 80'sx1 for 5 minutes
C1. DB split squat: 50'sx1 for 5 minutes
C2. Pull up: BWx1 for 5 minutes
Block 6 - Concentric focus, week 2, day 3 - conditioning (HICT)
HICT (tire sled drag): 2 series of 20 mins @ 140-160 bpm avgHR with 50lbs