Reply To: Soccer Ball Throw Ins (Oct 2021)

#10745
Fraser_9to5
Keymaster

GPP (4 week block)

3 Jan 2022

A1 Bench Press – 4 x 8 x 60kg
A2 Underhand Barbell Rows – 4 x 8 x 60kg
B1 Push Press – 3 x 5 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 20 x 10kg

I know a rule of thumb is that you should be able to row what you can bench, so I kept both at 60kg. For push press I couldn’t be bothered to take my 15kg plates off the bar so I used that and was disappointed I couldn’t do 8 reps.

5 Jan

A1 Bench Press – 4 x 8 x 62.5kg
A2 Underhand Barbell Rows – 4 x 8 x 62.5kg
B1 Push Press – 3 x 6 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 30 x 10kg

Quite quick to jump up the weight and will probably do the same next week. My 1RM should still be about 100kg so 60kg is quite comfortable.

8 Jan

EZ Bar Skull Crushers – 4 x 8 x 33.5kg
EZ Bicep Curls – 4 x 8 x 26kg
MB Slams – 4 x 5 x 5kg
Planks (1 arm 1 leg) – 3 x 60 secs

I must have miscalculated last time because 33.5kg was a bit too heavy for me, 31kg must be what I meant to write. Bicep curls can go heavier, but overall a solid week of training.