General Physical Prepardness, you train your body with different methods to help with recovery and overall strength. started doing G.P.P. after reading a louie simmons article on it and seeing the overall strength of the athletes on World's Strongest Man
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
squat - 335x8, 355x2x2 w/chains
seated hammer shrugs - 4x15 3plates
leg press - 495x10, 585x8, 675x6, 765x6
leg ext - 2x12 @ 150
leg curl - 2x12 @ 120
barbell curls - 3x8 @ 135
one arm preacher - 2x8 @ 45
hammer curl - 3x10 @ 50
felt damn good today so took advantage of it. went balls out on some lifts and changed up the rep scheme for some. it was a good lifting week this week which will lead into a week of singles on the Big 3, so these numbers should be interesting at the mid point of my 14 week cycle, later bros
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
squats - 135x10, 225x8, 315x6 (warmup for the deads)
deads - 365x1, 395x1, 415x1, 450x1, 475x1 (stopped here, grip failed and ripped a callous off)
shrugs - 4x10 @ 315
bent over rows - 135x10, 185x8, 225x2x6 (back fried)
seated rows - 3x8 @ 140
pulldowns - 3x10 @ 160
one arm hammer rows - 2x10 @ 70
curls 3x12 @ 75
hammer curls - 2x12 @ 30
after dead singles my back was fried, went light on the assistance work in order to prevent injury. at the mid point of my 14 week cycle i have to rethink the dead training that i am doing i was somewhat dissapointed with my last single. 7 weeks till a true 1RM
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
well the single im not too impressed by or pissed off, since im not going to get a true max for another 7 weeks, but today really showed what parts i need to work on in order for me to be where i want to be. i also do not know if my recent weight loss has anything to do with this
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
squats - 405x1, 425x1 (no belt/wraps), 450x1, 475x1, 485x1 (belt only)
shrugs - 2x12 @ 315
upright row - 2x8 @ 155
leg press - 5 piesx10. 6piesx8, 7piesx6. 8piesx6
leg ext - 3x10 @ 170
leg curl - 3x10 @ 155
curls - 3x7 @ 135
db curls - 3x8 @ 50
one arm preacher - 2x8 @ 35
hammer curls - 3x8 @ 60
all and all it was a pretty decent singles week, i have found out where my weaknesses are in the big 3 and will improve on them for the next time i do a true 1RM in another 7 weeks. taking the weekend off to allow for my body to fully recover and then its back to work on Monday with Phase 2.
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
gym was crowded today and it seemed like everyone and their brother were using the same equipment i was and just standing around talking, it was a good fuel for the workout
have to wait and see how the weather goes tonight to see if GPP will be an option for tomorrow, i dont want to go out and catch some bug and derail my training. need to be smart
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
well thanks to mother nature she has changed my GPP day up. instead of sled drags and keg tosses, i will turn shoveling snow into a GPP workout somehow. im a little kid again, getting to play in the snow but this time its a workout instead of snowmen. gotta love it
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
switched up my usual routine to get in some work that I felt needed, the close grip bench usually follows the regular bench but I wanted to get inclines in while still fresh and wanted my tris for close grip to be pre-exhausted, still an effiective day
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
what happend on the speed squat, middle of the six set as i was coming up felt a pop in my right knee and racked the weight. within 5 minutes my knee was the size of a grapefruit and decided that it was best not to deadlift. tried to complete the rest of the workout but it was hard hobbling from one area to the other. i have an appointment on thursday to see what is wrong, hopefully it is nothing serious.
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
just got back from the doctors and its a strained MCL which looks about 2-4 weeks of recovery. he gave me the ok to do light ext/curls but thats it. i guess its better than nothing and the strain is better than not having one. will post the bench numbers later today, do not know how this will work out but ill figure something out
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz
update on the knee - felt a little better today but was not going to chance any progress that has been made by standing on it doing shrugs and curls. while at home i have been doing the exercises that the doctor said that will strengthen it up. plenty of rest and ice over the weekend.
L.T.F.F.
NO EXCUSES
"If what you did yesterday seems big, you haven't done anything today" - Lou Holtz