GPP block, week 4, day 6 - strength
Aerobic plyometric (square pogo jump): BW, 8s ON : 30s OFF, 10 rounds
DB split squat: 45's 3x3 (normal tempo), 3 mins rest, RPE 7
DB bench press: 65's 3x3 (normal tempo), 3 mins rest, RPE 9
Pullup: BWx4, x2x3 (normal tempo), 3 mins rest, RPE 8-9
The bench presses and pullups felt heavy today for whatever reason. Anyways, it's an off day tomorrow, so I'll gladly take it.
ML's log
Re: ML's log
GPP block 2, week 1, day 1 - conditioning (Tempo)
Goblet squat: 45 4x8 (2:0:2:0), 50s rest, RPE 7
DB floor press: 30's 4x8 (2:0:2:0), 50s rest, RPE 7-8
Lat pulldown: 65 4x8 (2:0:2:0), 50s rest, RPE 7
Cardiac output: 10 mins @ 140 avgHR
Goblet squat: 45 4x8 (2:0:2:0), 50s rest, RPE 7
DB floor press: 30's 4x8 (2:0:2:0), 50s rest, RPE 7-8
Lat pulldown: 65 4x8 (2:0:2:0), 50s rest, RPE 7
Cardiac output: 10 mins @ 140 avgHR
Re: ML's log
GPP block 2, week 1, day 2 - strength
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 15 rounds
A1. Back squat: 175 3x3 (0:3:0:0), 30s rest, RPE 7-8
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press: 130 3x3 (0:3:0:0), 30s rest, RPE 7
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump with 10's): BW, 10s ON : 60s OFF, 10 rounds
My back has been tight these past couple of days, so I used a lifting belt. I can say it made a positive difference.
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 15 rounds
A1. Back squat: 175 3x3 (0:3:0:0), 30s rest, RPE 7-8
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press: 130 3x3 (0:3:0:0), 30s rest, RPE 7
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump with 10's): BW, 10s ON : 60s OFF, 10 rounds
My back has been tight these past couple of days, so I used a lifting belt. I can say it made a positive difference.
Re: ML's log
GPP block 2, week 1, day 3 - conditioning (EDT)
A1. Squat: 145x1 for 5 minutes
A2. DB RDL: 55'sx1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. Seated row: 100x1 for 5 minutes
C1. DB split squat: 30'sx1 for 5 minutes
C2. Lat pulldown: 90x1 for 5 minutes
Intense back pain/pump/tightness during the squats and RDLs. If anyone deals with this, I'm open for suggestions.
A1. Squat: 145x1 for 5 minutes
A2. DB RDL: 55'sx1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. Seated row: 100x1 for 5 minutes
C1. DB split squat: 30'sx1 for 5 minutes
C2. Lat pulldown: 90x1 for 5 minutes
Intense back pain/pump/tightness during the squats and RDLs. If anyone deals with this, I'm open for suggestions.
Re: ML's log
It can be just muscular fatigue, due to overload. It can also be some issues with technique (often in relation with muscular fatigue). Or it can be a lingering back injury, like a disc herniation, waiting to explode (been there, done that).ml1985 wrote:GPP block 2, week 1, day 3 - conditioning (EDT)
A1. Squat: 145x1 for 5 minutes
A2. DB RDL: 55'sx1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. Seated row: 100x1 for 5 minutes
C1. DB split squat: 30'sx1 for 5 minutes
C2. Lat pulldown: 90x1 for 5 minutes
Intense back pain/pump/tightness during the squats and RDLs. If anyone deals with this, I'm open for suggestions.
Is the pain/thightness located to the back only, or do you have a feeling of thightness/pain/cramping spreading down to your glutes/piriformis or hamstring? A good test is to sit at the edge of a chair or a table, slouch your back and bend your head forward. Then raise one leg straight in front of you. If tou feel a pain in your back from this, there probably is some nerve impingement.
Ooor it’s just that it’s starting to get heavy, chech form on exercises and all is good!
Re: ML's log
Hey Pr3inar, the thightness and cramping is located only in my low back. I did your quick assessment, and no back pain. I talked to my coach about this and he thinks it's probably just due to muscular fatigue. The volume is greater than what I was used to and it's a sign that my low back is not yet ready. Some modifications will be made and hopefully, everything will be fine in a couple of days/weeks. I'll also focus on a proper warmup and mobility exercises.Pr3inar wrote:It can be just muscular fatigue, due to overload. It can also be some issues with technique (often in relation with muscular fatigue). Or it can be a lingering back injury, like a disc herniation, waiting to explode (been there, done that).ml1985 wrote:GPP block 2, week 1, day 3 - conditioning (EDT)
A1. Squat: 145x1 for 5 minutes
A2. DB RDL: 55'sx1 for 5 minutes
B1. Bench press: 115x1 for 5 minutes
B2. Seated row: 100x1 for 5 minutes
C1. DB split squat: 30'sx1 for 5 minutes
C2. Lat pulldown: 90x1 for 5 minutes
Intense back pain/pump/tightness during the squats and RDLs. If anyone deals with this, I'm open for suggestions.
Is the pain/thightness located to the back only, or do you have a feeling of thightness/pain/cramping spreading down to your glutes/piriformis or hamstring? A good test is to sit at the edge of a chair or a table, slouch your back and bend your head forward. Then raise one leg straight in front of you. If tou feel a pain in your back from this, there probably is some nerve impingement.
Ooor it’s just that it’s starting to get heavy, chech form on exercises and all is good!
GPP block 2, week 1, day 4 - strength
Aerobic plyometric (incline plyo pushup): BW, 10s ON : 30s OFF, 12 rounds
Romanian deadlift: 200 5x3 (4:1:0:0), 3 mins rest, RPE 7
A1. Military press: 95 4x3, 30s rest, RPE 7-8
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 50's 4x5, 60s rest, RPE 8
DB curl: 10's 4x12, 60s rest, RPE less than 7
Re: ML's log
Well, then everything is probably good! Good luck!:)
Re: ML's log
GPP block 2, week 2, day 1 - strength
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 18 rounds
A1. Back squat: 185 3x3 (0:3:0:0), 30s rest, RPE 8
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press: 135 3x3 (0:3:0:0), 30s rest, RPE 7
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump with 10's): BW, 12s ON : 50s OFF, 10 rounds
I took a couple of days off to give my back a rest. I did some spinal decompression and I think it makes a good difference. No belt on squats today and the last two rounds of explosive repeats were brutal.
Aerobic plyometric (side to side pogo jump): BW, 10s ON : 30s OFF, 18 rounds
A1. Back squat: 185 3x3 (0:3:0:0), 30s rest, RPE 8
A2. Box jump: BW 3x5, 3 mins rest
B1. Bench press: 135 3x3 (0:3:0:0), 30s rest, RPE 7
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump with 10's): BW, 12s ON : 50s OFF, 10 rounds
I took a couple of days off to give my back a rest. I did some spinal decompression and I think it makes a good difference. No belt on squats today and the last two rounds of explosive repeats were brutal.
Re: ML's log
GPP block 2, week 2, day 2 - conditioning (Tempo + HICT)
Goblet squat: 45 4x10 (2:0:2:0), 50s rest, RPE 9
DB floor press: 30's 2x10, x8, x6 (2:0:2:0), 50s rest, RPE 10
Lat pulldown: 65 2x10, 2x8 (2:0:2:0), 50s rest, RPE 10
HICT (using different exercises): 15 mins @ 114 avgHR
So it was a terrible day. Everything felt hard, even though last week it was ok. The HICT should have been higher intensity, but it was different than what I'm used to. I guess I'll be back using the tire sled.
Goblet squat: 45 4x10 (2:0:2:0), 50s rest, RPE 9
DB floor press: 30's 2x10, x8, x6 (2:0:2:0), 50s rest, RPE 10
Lat pulldown: 65 2x10, 2x8 (2:0:2:0), 50s rest, RPE 10
HICT (using different exercises): 15 mins @ 114 avgHR
So it was a terrible day. Everything felt hard, even though last week it was ok. The HICT should have been higher intensity, but it was different than what I'm used to. I guess I'll be back using the tire sled.
Re: ML's log
GPP block 2, week 2, day 3 - strength
Aerobic plyometric (incline plyo pushup): BW, 10s ON : 30s OFF, 15 rounds
Romanian deadlift: 205 5x3 (4:1:0:0), 3 mins rest, RPE 7-8 (no belt)
A1. Military press: 100 4x3, 30s rest, RPE 8
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 55's 4x5, 60s rest, RPE 10
DB curl: 15's 4x12, 60s rest, RPE less than 7
Aerobic plyometric (incline plyo pushup): BW, 10s ON : 30s OFF, 15 rounds
Romanian deadlift: 205 5x3 (4:1:0:0), 3 mins rest, RPE 7-8 (no belt)
A1. Military press: 100 4x3, 30s rest, RPE 8
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 55's 4x5, 60s rest, RPE 10
DB curl: 15's 4x12, 60s rest, RPE less than 7