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Pencil Neck
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Post subject: Re: This is GPP!  Posted: Thu Aug 02, 2012 7:03 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1299
Location: Finland
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AUGUST 2
morning:
warmup:
-bench press/bar
-shoulder mobility/stick
workout:
bench press (close grip, bands)
4x2 @40kg
4x2 @60kg
shoulder press
10 @40kg
7 @50kg
4 @60kg
1 @70kg
push ups (close grip, slow)
15-14-13-12-24 (max)
evening:
warmup:
trap bar deadlift/bar
workout:
trap bar deadlift
2x10 @60kg
10 @80kg
5 @100kg
1 @100-120-140-160-170-180-190-200kg PR-fail @205kg
NOTE: Still little more to go for a REAL 200kg deadlift. Going to have few days off now. Going to take it easy with friends, booze, and stuff.
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
Last edited by Pencil Neck on Sat Aug 11, 2012 2:09 am, edited 1 time in total.
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Pencil Neck
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Post subject: Re: This is GPP! Posted: Fri Aug 03, 2012 6:21 pm |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1299
Location: Finland
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AUGUST 3 workout/active rest:cross country biking 1,5h ~ 15km stretching 1h NOTE: i was like a little boy with a new toy when I rolled through the woods!! 
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
Last edited by Pencil Neck on Sat Aug 11, 2012 2:08 am, edited 1 time in total.
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Pencil Neck
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Post subject: Re: This is GPP! Posted: Mon Aug 06, 2012 7:06 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1299
Location: Finland
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AUGUST 4
OFF/DRUNK
AUGUST 5-6
OFF
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
Last edited by Pencil Neck on Sat Aug 11, 2012 2:08 am, edited 1 time in total.
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Pencil Neck
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Post subject: Re: This is GPP! Posted: Sat Aug 11, 2012 2:07 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1299
Location: Finland
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AUGUST 7
warmup:
-cleans/bar
-3-position clean/bar
-front squats/bar
workout:
3-position clean (tall-above knee-belove knee)
3x1 @40kg
1 front squat + 1 squat clean
1 @50-60-70-80-90-100kg
sledge drag
2x15m @40kg
2x15m @80kg
barbell row
3x10 @40kg (fast)
--------------------------------------------------------
AUGUST 8
REST
----------------------------------------------------------
AUGUST 9
warmup:
-airdyne 2km
-shoulder press/bar
workout:
shoulder press
10 @40kg
behind neck press (ear level)
10 @40kg
shoulder press
1 @50-55-60-65kg
3 rounds for quality:
13 ring dips
10 snatch push press behin neck @40kg
1 rope climb (3,5m, sit start, no legs)
ghd situps
3x15
------------------------------------------------------
AUGUST 10
warmup:
-front squats/bar
-kbs
-deadlift/bar
workout:
10 rounds otoe 2mins:
2 deadlift @140kg
5 front squats @60kg
ghd situps
3x15
ghr
10 w/black band
2x7
--------------------------------------------
AUGUST 11
warmup:
-snatches/bar
-oh squats/bar
-snatch balance/bar
-tall snatches
workout:
tall squat snatch
2x3 @40kg
2x2 @40kg
2x1 @45kg
1 @50-55-60-65-70-3xfail @72,5-65-72,5 PR-75-PR-77,5kg PR
sandbag jumps
3x5 @15kg
-back extensions
-hip extensions
-foam rolling
NOTE: HOLY SHIT! 77,5kg squat snatch!!!!!!! All I needed was a 2 little tips from Jyrki (our assistant coach)
1. In starting position, take the bar away from shins ~3cm (helps the bar path straighten)
2. Chest up, chest up, chest up!
Soon I'll snatch 80kg.
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
Last edited by Pencil Neck on Sat Aug 11, 2012 7:01 pm, edited 1 time in total.
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spede
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Post subject: Re: This is GPP! Posted: Sat Aug 11, 2012 6:12 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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Pencil Neck wrote: 2x2 @40kg
2x1 @45kg
1 @50-55-60-65-70-3xfail @72,5-65-72,5 PR-75-PR-77,5kg PR
HUGE lifting man, congrats!!
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Pencil Neck
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Post subject: Re: This is GPP! Posted: Sun Aug 12, 2012 7:06 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1299
Location: Finland
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AUGUST 12
workout:
-kipping hspu's
-strict hspu's
-from L-sit to handstand
-front/back lever progression
-ice cream makers
-foam rollin and stretching (lower body)
NOTE: Just messing around.
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
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Pencil Neck
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Post subject: Re: This is GPP! Posted: Mon Aug 13, 2012 6:17 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1299
Location: Finland
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AUGUST 13
warmup:
-chin ups & weighted chin ups
-shoulder press/bar
workout:
weighted chin up
5 @10-20-30kg
1 @40-45-50-55kg
10 rounds otoe 2mins:
3 shoulder press 60kg
8 chin ups (strict) (last 5 rounds only 5 chin ups)
3 rounds for quality:
10 ghd situps
15 ring push ups
8 ghd back extensions
+
40 push ups through the day.
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
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spede
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Post subject: Re: This is GPP! Posted: Mon Aug 13, 2012 6:32 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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You're right, I should concentrate on those things that are going well (still only if I REALLY can't train normally!). Weighted chin ups feels quite good right now. If everything goes well, maybe I'll try to work on OACU once again..
Keep on good work!
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Pencil Neck
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Post subject: Re: This is GPP! Posted: Tue Aug 14, 2012 6:54 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1299
Location: Finland
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_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
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Pencil Neck
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Post subject: Re: This is GPP! Posted: Wed Aug 15, 2012 6:37 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1299
Location: Finland
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AUGUST 15
workout:
rowing 5km
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
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