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GPP – Week 3
11 October
A1 DB Lunges – 2 x 10 x 30kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 9 x 32.5kg
B2 Clap Push Ups – 2 x 6
C1 Dynamic Step Ups – 2 x 7 x 45kg
C2 Russian Twists – 2 x 12 x 20kgWarm Up 2
CMJ – 1 x 5
1 Hop CMJ – 1 x 5
1 Hop CMJ to Broad Jump – 1 x 5
Hurdle Mobility (MB Walk Overs, Over/Unders) – 3 x 10
Tempo – 111,1221,111 (1 = 100m, 2 = 200m, 50m jog 50m walk and “,” = 100m walk) in 17.0 secs, 34.0 secs
GS Circuits – 2 x (Arc Weld, Mirror Ball, The Way w 2 x 30m tempo)
Abs – 3.5 minsReally pleased to get through the weights, one more of those sessions before a deload. Tempo was a breeze but the circuits had me completely gassed. It was 3 x 30 secs on exercises like burpees and V-sits and I’m not sure what the 2 x 30m was meant to be but I tried a tempo-speed acceleration. Sprinting in spikes tomorrow!!
12 October
Warm Up 1
MB Throws – 5 x 5
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Accels (3 in trainers, 1 in spikes) – 4 x (15m x 30kg sled, 2 x 15m rolling)A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 12 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 10 x 40kg
C2 Hyperextensions – 2 x 20Swiss Ball Kicks – 3 x 25 secs
3 x Pull ups, Ring Dips, P-bar walks, Rope Climb, Handstand
Abs – 3.5 minsThe date in the calendar sprinters look for in their winter training – when do I first get to put on spikes? The sled was probably 5kg too heavy but I felt really powerful, even in trainers. I found gymnastics tedious at the end but I forced myself through it.
13 October
A1 DB Lunges – 2 x 10 x 30kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 9 x 32.5kg
B2 Clap Push Ups – 2 x 6
C1 Dynamic Step Ups – 2 x 7 x 45kg
C2 Russian Twists – 2 x 12 x 20kg
CMJ – 1 x 5
1 Hop CMJ – 2 x 5Warm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
Tempo – 111,1221,111 (1 = 20 secs, 2 = 40 secs, 40 sec walk rest and “,” = 60 sec walk)
GS Circuits – 2 x (Arc Weld, Mirror Ball, The Way w 2 x 30m jog)
Abs – 3.5 minsSo pleased to be nearing the deload week, the fatigue is building by the day. Nice change of session for the tempo runs, hard to pace initially so just went with whatever felt natural. I switched the 30m runs in the circuits to a light recovery jog. Getting the calories in is a chore, trying to hit 3,000 kcal every workout day.
14 October
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 12 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 10 x 40kg
C2 Hyperextensions – 2 x 20
Warm Up 1
MB Throws – 5 x 5
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Hills – 3 x 5 x 20m (90 secs / 3 mins)
Swiss Ball Kicks – 3 x 25 secs
2 x Pull ups, Ring Dips, P-bar walks, Rope Climb, Handstand
Abs – 3.5 minsRelieved to finish this one, it means one more session before a deload. The 20m hills were strong, looking forward to switching up the weights as it’s getting a little same-y.
15 October
A1 Pull ups – 10, 8
A2 Chin Ups – 10, 8
DB Hammer Curl – Left 2 x 12 x 12.5kg, Right 3 x 12 x 12.5kg
DB Decline Skull Crushers – Left 2 x 10 x 12.5kg, Right 4 x 10 x 12.5kg16 October
Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 2 x 4 x 40m
Hard Tempo – 5,4,5 x 100m in 16.5 secs
Warm downDoing 40m hill runs was nice! It’s tough to hold that position but I was still accelerating at 30m and it felt great. The tempo was really consistent, nearly all runs between 16.3 and 16.7 seconds. Getting a bit carried away with calories so need to remember that as the volume drops next week I need to reign it in.
17 October
Rest
GPP – Week 2
4 October
A1 DB Lunges – 2 x 8 x 30kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 8 x 32.5kg
B2 Clap Push Ups – 2 x 6
C1 Dynamic Step Ups – 2 x 7 x 45kg
C2 Russian Twists – 2 x 18 x 15kg
D1 TRX SL HS Curl – 2 x 10
D2 Lunge Jumps – 2 x 10
E1 DB Rows – 2 x 11 x 37.5kg
E2 Plate Toss – 2 x 8 x 10kg
F1 SL Straight Leg DL – 2 x 10 x 40kg
F2 Hyperextensions – 2 x 20Warm Up 2
CMJ – 1 x 5
1 Hop CMJ – 2 x 5
A Walk, Skip, Run – 2 x 10m (no run out)
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~15.1 secs
Abs – 3.5 minsVery busy tomorrow so I doubled up on weights here. I also had limited space for drills so couldn’t do the 20m run out. Otherwise a full session.
5 October
Warm Up 1
MB Throws – 5 x 5
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, Ring Dips, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 minsI didn’t feel up to this as I had to fit it in at 9am and hurry through it. I couldn’t do rope climb or bar walks so I skipped them. In the afternoon I was helping lift a very heavy fountain and I believe I picked up a very, very minor calf strain on my right leg. My bigger concern is going to soft play and not washing my hands before eating.
6 October
A1 DB Lunges – 2 x 9 x 30kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 8 x 32.5kg
B2 Clap Push Ups – 2 x 6
C1 Dynamic Step Ups – 2 x 7 x 45kg
C2 Russian Twists – 2 x 18 x 15kg
Warm Up 2
CMJ – 1 x 5
1 Hop CMJ – 2 x 5
A Walk, Skip, Run – 2 x 10m (no run out)
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 100m tempo) in ~16.8 secs
Abs – 3.5 minsDoing 9 reps on DB lunges was really pushing it, I’d love to see what I used to do back in 2009 when I first did these sessions. I felt great in the A drills, getting some nice spring off the ground. My fitness feels great.
7 October
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 11 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 10 x 40kg
C2 Hyperextensions – 2 x 20
Warm Up 1
MB Throws – 5 x 5
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Ring Dips, P-bar walks, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 minsI was pushing it a bit too hard on the concentric in TRX curls and picked up a little strain in my left hamstring. I could do the rest of the session without a problem but I’m aware of the discomfort. It will likely feel better on Thursday but I’ll be sure to fully warm up before the hill runs. Otherwise it was fine, these are long sessions and I’m feeling a little run-down by the time I get to Tuesday, but then again that’s what GPP is all about.
8 October
A1 Pull Ups – 12,9
A2 Chin Ups – 12,9
DB Hammer Curl – Left 8 x 15kg, Right 3 x 8 x 15kg
DB Decline Skull Crushers – Left 10 x 12.5kg, Right 4 x 10 x 12.5kgI thought I’d add a gym session to my office day to start rebalancing my arms after 6 weeks of left-focused training.
9 October
Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 3 x 3 x 30m
Hard Tempo – 3 x 4 x 100m in 16.6 secs
Warm downI can hold out another week but after that I need an easy week. Definite signs of cumulative fatigue and I was aware of both my calf and hamstring today, which have recently received very minor strains
10 October
Rest
GPP – Week 1
27 September
A1 DB Lunges – 2 x 10 x 27.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 11 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kgWarm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
MB Throws – 5 x 5
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~15.5 secs
Abs – 3.5 minsSo nice to not have to follow up with upper body weights, though at some point I need to rebalance my muscles (I ended up with ~110g more muscle in my left arm). Tempo runs were sluggish, not sure if it’s the weights or the circuits that fatigue me but it’s a noticeable step down from my hard tempo sessions.
28 September
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 10 x 40kg
C2 Hyperextensions – 2 x 20
Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 8 reps each
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 minsClose to 3 hours with all the moving around to various locations to do the exercises, already looking forward to seeing the back of this session. Everything went well.
29 September
A1 DB Lunges – 2 x 12 x 27.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 11, 10 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kgWarm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
MB Throws – 5 x 5
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~14.2, 14.3 secs
Abs – 3.5 minsI went pretty hard on the DB lunges and was close to my limit. Surprised to fail the final rep of DB bench press, possibly cutting rest too short. Tempo runs were much smoother than last week, cutting a few tenths off my times. This is an awkward week so I’ll be thrilled if I can get all the sessions in.
30 September
Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 8 reps each
Hill Runs – 2 x 8 x 10m + 5kg sled w 90 secs recovery
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 10 x 40kg
C2 Hyperextensions – 2 x 20
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 mins
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3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, HandstandHard to pack everything in as my wife is away for the week and I have no car and more childcare duties. I used a shallower hill but carried my sled with me plus a 5kg plate which was okay but didn’t feel as smooth as the steeper hill. I had no time for gymnastics so did that late afternoon.
1 October
Rest
2 October
Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 3 x 3 x 30m
Hard Tempo – 3 x 4 x 100m in 16.6 secs
Warm downRelatively fresh today, zippy in the 30m runs though my rugby boot came apart and I had to lace the stud plate back on. Tempo felt a little sluggish.
3 October
Rest
Break in Training – Week 3
20 September
A1 DB Lunges – 2 x 10 x 25kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 10 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kgWarm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~15.3 secs
Abs – 3.5 minsConcentration Curls – Left 3 x 10 x 10kg, Right 1 x 10 x 10kg
Seated DB Overhead Extension – Left 3 x 10 x 10kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 2 x 20 x 6kgEnjoyed that, I could go even heavier with the lunges without form breaking down, 12 reps was possible today so I should jump to 27.5kg next time, though this was late afternoon whereas most sessions are 10am. I’m ready for GPP!
21 September
Warm Up 1
CMJ – 1 x 8
1 Hop CMJ – 2 x 8
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 12 x 35kg
C2 Hyperextensions – 2 x 20
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 minsI keep saying this but another good session. I dialed back the upper body weights having been too ambitious last time.
22 September
A1 DB Lunges – 2 x 12 x 25kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 11, 10 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kgWarm Up 2
Hurdle Mobility (MB Walk Overs, Over/Under) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~14.7, 14.4 secs
Abs – 3.5 minsConcentration Curls – Left 20 x 8.5kg
Seated DB Overhead Extension – Left 20 x 8.5kg
DB Wrist Flexion – Left 25 x 6kgI enjoyed that, I could move up to 27.5kg next time on the lunges. Tempo was on another field so not comparable to last time but I felt fitter doing it. Final unilateral arm session!
23 September
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 10 x 30kg, 10 x 40kg
C2 Hyperextensions – 2 x 20Warm Up 1
CMJ – 1 x 8
1 Hop CMJ – 2 x 8
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 minsRushed session, weights in the garage, warm up and CMJ at the track then hills at my parents before gymnastics in the garage again. Annoyed I loaded the deadlifts wrong and didn’t even notice until starting the second set.
I’m feeling the back to back sessions, not so much cumulative fatigue as much as it is failing to get the calories in.
24 September
Rest
25 September
Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 3 x 3 x 30m
Hard Tempo – 3 x 4 x 100m in 16.5 secs
Warm downI’m tired and my body needs a break and some calories. Pretty hectic work & family life so I could do with some downtime. Nice to do the plyometric-ish jumps, ground contact time is too long for true plyometric effect but it’s some of the foundational work. Lots of calories today and a rest day tomorrow (and a DEXA scan!).
26 September
Rest
Break in Training – Week 2
13 September
A1 DB Lunges – 2 x 12 x 17.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 10 x 27.5kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kgConcentration Curls – Left 3 x 10 x 10kg, Right 1 x 8 x 10kg
Seated DB Overhead Extension – Left 3 x 12 x 10kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 3 x 18 x 6kgWarm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 75m tempo) in ~14.5 secs
Abs – 3 minsGood session, in previous years I’ve been too cautious with weights and I end up getting to week 3 before I’m really challenged. Should have done 20’s on the lunges as it was still quite easy. I completely misread the GS circuits initially, it’s a single circuit followed by 2 x 75m tempo runs. I was on a football pitch and ran to the other 18 yard box, which is about 80m. Much preferred this set up.
14 September
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 12 x 35kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 12 x 30kg
C2 Hyperextensions – 2 x 20Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 6 reps each
Hill Runs – 2 x 10 x 10m w Walk Back recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 20 secs
Abs – 3 minsGood session, TRX curls are tough. Ready to up the intensity.
15 September
Rest
16 September
Warm Up 1
Lateral Line Hops – 2 x 15 per leg
CMJ – 5 reps
1 Hop CMJ – 2 x 5 reps
Hills – 2 x 3 x 30m
Hard Tempo – 3 x 3 x 100m in 16.2 secsA1 Ring Dips – 2 x 7
A2 Dynamic Bench Press – 2 x 4 x 50kg
DB OH Ext – Left 4 x 8 x 13.5kg
DB Hammer Curl – Left 4 x 8 x 15kg
DB Wrist Flexion – Left 3 x 20 x 6kgAnother good session, really strong wind for the hard tempo so it was another case of running 17.0’s and 15.0’s. I’m nearly at the end of my six week arm program, it will be nice to take a break before reversing it to balance my arms out again.
17 September
Rest
18 September
MB Throws – 5 x 8
Pogo Jumps – 2 x 15
A1 DB Lunges – 2 x 10 x 22.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 12 x 27.5kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kg
D1 TRX SL HS Curl – 2 x 10
D2 Lunge Jumps – 2 x 10
E1 DB Rows – 2 x 12 x 37.5kg
E2 Plate Toss – 2 x 8 x 15kg
F1 SL Straight Leg DL – 2 x 10 x 35kg
F2 Hyperextensions – 2 x 20
Abs – 3 minsPull ups – 10, 7
Chin Ups – 10, 7
DB Incline Curls – Left 3 x 8 x 12kg
DB Skull Crushers – Left 11,11,11,8 x 12kg
DB Wrist Flexion – Left 3 x 20 x 6kg
DB Wrist Extension – Left 3 x 20 x 2.5kgBumper session, so much lifting. Pleased with my ambition to increase the load, lunges were difficult and the alternate bench was spot on. Plate toss and DB rows were a little hard, everything else was good. This is the final week of biasing my left arm for weight training as part of a product review of electronic body fat scales. I really hope I see more than 100g of muscle difference in the DEXA scan next Friday.
19 September
Rest
