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 Post subject: Re: This is GPP!
 Post Posted: Thu Aug 02, 2012 7:03 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1370
Location: Finland
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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 Post subject: Re: This is GPP!
 Post Posted: Fri Aug 03, 2012 6:21 pm 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1370
Location: Finland
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!! :mozilla_laughing:

_________________
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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 Post subject: Re: This is GPP!
 Post Posted: Mon Aug 06, 2012 7:06 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1370
Location: Finland
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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 Post subject: Re: This is GPP!
 Post Posted: Sat Aug 11, 2012 2:07 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1370
Location: Finland
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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 Post subject: Re: This is GPP!
 Post Posted: Sat Aug 11, 2012 6:12 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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!!

_________________
Log: viewtopic.php?f=5&t=54586


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 Post subject: Re: This is GPP!
 Post Posted: Sun Aug 12, 2012 7:06 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1370
Location: Finland
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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 Post subject: Re: This is GPP!
 Post Posted: Mon Aug 13, 2012 6:17 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1370
Location: Finland
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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 Post subject: Re: This is GPP!
 Post Posted: Mon Aug 13, 2012 6:32 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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!

_________________
Log: viewtopic.php?f=5&t=54586


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 Post subject: Re: This is GPP!
 Post Posted: Tue Aug 14, 2012 6:54 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1370
Location: Finland
AUGUST 14

Rest day!!! :dance: :mozilla_tongue: :mozilla_wink: :mozilla_cool: :clap:

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Post subject: Re: This is GPP!
 Post Posted: Wed Aug 15, 2012 6:37 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1370
Location: Finland
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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