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  • #91
    Week 4 GPP session 2

    LISS 30:00 - 1.98 miles uphill walk

    Lat pulldown - 4 sets of 12-20 reps @ 8-9
    280 x 16, 14, 14, 12 @ 8, 8, 8.5, 9

    Ab Wheel AMRAP 8:00
    140 reps

    One arm Triceps Pushdowns - super set with EZ Curl Bar Curls - 4 sets of 12-15 reps @ 8-9
    Triceps - 140 x 12, 15, 15, 15, @ 8.5
    Biceps - 100 x 14, 12, 12, 14, @ 8.5, 8, 8.5, 9

    Comment


    • #92
      Week 5, Day 1

      Low Bar Squat - 4 @ 7, an additional 12 with same weight remaining at 7
      296 x 4, 3, 3, 3, 3, @ 7, 7, 7, 6.5, 7

      Floor Press - 6 @ 7, an additional 18 reps with same weight staying at 7 - 15:00 Cap
      185 x 6 x 4 sets @ 7
      13:00

      Rack Pull Mid-shin - 8 @8, -5% 6 reps x 2 sets - 15:00 Cap
      321 x 8 @ 7, 305 x 6 x 2 sets @ 7
      14:00

      Leg Extension with Bands - 12-20 @ 8-9 - 10:00 Cap
      150 + 2 average bands x 20, 15, 15 @ 8, 9, 9
      8:00

      Comment


      • #93
        Week 5, Day 2

        Paused Bench Press - 4 @ 7; an additional 16 reps staying at RPE 7
        210 x 4, 4, 3, 3, 3, 3 @ 7.5, 7.5, 7, 6.5, 7, 7

        SSB Squats - 8 reps @ 7; 16 additional reps staying at RPE 7
        215 x 8 X 3 sets @ 7, 7, 7.5

        Seated Dumbbell Overhead Press - 3 sets of 12 reps - 12 reps @ 9; 2 additional sets at -5% weight for sets of 12 - 12:00 Cap
        55s x 12 x 1 set @ 8.5; 50s x 12 x 2 sets @ 8, 9
        11:00

        Flat Bench Dumbbell Fly - 3 sets of 12-20 reps @ 8-9 - 10:00 Cap
        50s x 15, 12, 15 @ 8, 8, 8.5
        9:30

        Comment


        • #94
          Week 5, GPP session 1

          LISS - 30:00 for 2.02 miles uphill walk

          1 Arm Dumbbell Rows - 4 sets of 12-20 reps @ 8-9
          120s x 15, 14, 12, 12, @ 8.5, 8.5, 9, 9

          Hanging Leg Raise - AMRAP - 8:00
          200 reps

          1 Arm French Press super set with Dumbbell Hammer Curls - 4 sets x 12-15 reps @ 8-9
          Triceps - 60 x 14 x 4 sets
          Biceps - 55s x 15 x 3 sets @ 8, 8.5, 8.5, 55s x 12 x 1 set @ 9

          Comment


          • #95
            Week 5, Day 3

            Deadlifts - 4 @7; an additional 10 reps using the same weight remaining at 7
            356 x 4 x 2 sets @ 7; 356 x 3 x 2 sets @ 7, 7.5

            Slingshot Bench Press - 5 reps @ 7; an additional 15 reps using same weight staying at 7
            240 x 5 x 4 sets @ 6.5, 6.5, 7, 7

            Bulgarian Split Squats - 12 @ 7; an additional 30 reps staying at 7 - 12:00 Cap
            30 x 12, 10, 10, 10 @ 7
            11:00

            Single-leg Hamstring Curl - 3 sets of 12-20 reps @ 8-9 - 10:00 Cap
            80 x 12, 15, 15; @ 7.5, 7.5, 8
            7:45

            Comment


            • #96
              Week 5, Day 4

              Standing Overhead Press - 5 reps @ 7, an additional 15 reps with same weight staying at 7
              157 x 5 x 4 sets @ 7, 7, 7, 7.5

              Pendlay Row - 10 reps @ 7; an additional 30 reps @ 7 using same weight - 15:00 Cap
              210 x 10 x 4 sets @ 7, 7, 7, 7.5
              13:50

              Dumbbell Bench Press - 12 reps @ 7; an additional 30 reps @ 7 staying at 7 - 15:00 Cap
              74.5s x 12, 10, 10, 10, @ 7, 7.5, 7, 7.5
              14:30

              Dumbbell Shrug - 12-20 reps @ 8-9 - 10:00 Cap
              120 x 20, 18, 18 @ 8, 8.5, 9
              9:00

              Comment


              • #97
                Week 5, GPP 2

                LISS - 30:00 uphill walk - 2.12 miles

                Lat Pulldowns - 4 sets of 12-20 reps @ 8-9
                280 x 20, 16, 16, 14 @ 8, 8, 9, 9

                Ab Wheel 10:00 AMRAP
                155 reps

                One-Arm Triceps pushdown - super set with EZ Curl Bar Curls - 4 sets of 12-15 reps @ 8-9
                triceps - 145 x 12, 14, 14, 15 @ 8.5, 8.5, 8.5, 9
                Biceps - 100 x 15, 14, 14, 12 @ 8, 8.5, 8.5, 8

                Comment


                • #98
                  Week 6, Day 1
                  Finally! I repeated weeks 1-5 to peak for a meet on September 3. New movements!

                  Low Bar Squat - 1 rep @ 7. 3 reps @ 7, 5 additional reps with the same weight staying at 7.
                  315.5 x 1 @ 6.5, 305.5 x 3, 3, 2 @ 7

                  Close Grip Bench Press - New Movement - 5 @ 6; 5 @ 7; 5 @ 8
                  165 x 5 @ 6; 185 x 5 @ 7; 205 x 5 @ 8

                  Deadlift - 2 count paused - New Movement - 6 @ 6; 6 @ 7; 6 @ 8
                  185.5 x 6 @ 6, 205.5 x 6 @ 6.5, 235.5 x 6 @ 7

                  Leg Extension with Bands - 4 sets of 12-20 reps @ 8-9
                  135 + 2 Average Bands x 20, 15, 15, 15 @ 7, 8, 8, 8

                  Comment


                  • #99
                    Week 6, Day 2

                    Paused Bench Press - 1 rep @ 7; 3 reps @ 7; an additional 6 reps with same weight staying at 7
                    225 x 1 rep @ 6; 212.5 x 3 x 3 sets @ 7, 7, 7.5

                    2 Count Paused Squat - 6 @ 6, 6 @ 7, 6 @ 8
                    185 x 6 @6, 205 x 6 @ 7, 225 x 6 @ 7

                    JM Press - never did these before - hurt my elbows bad! not sure if I will replace? - 10 @ 6, 10 @ 7, 10 @ 8
                    45 x 10 @ 6, 65 x 10 @ 7, 85 x 10 @ 7.5

                    Dumbbell Lateral raise - 12-20 reps for 4 sets @ 8-9
                    15s x 20 @ 6, 20s x 15 @ 7, 20s x 20 @ 7.5, 25s x 20 @ 8

                    Comment


                    • Week 6, GPP 1

                      LISS Cardio 30:00 - 2.01 Miles uphill walk

                      Lat Pulldowns - 5 sets of 12-20 reps @ 8-9
                      280 x 20, 16, 14, 14, 14 @ 8, 8.5, 8.5, 8.5, 9

                      AMRAP - 10:00 - Hanging Leg Raise
                      230 reps

                      Triceps Press downs super set with Dumbbell Hammer Curls - 5 sets of 12-15 reps @ 8-9
                      Triceps - 200 x 14, 15, 14, 14, 15 @ 8.5
                      Biceps - 55s x 15 x 5 sets @ 8, 8, 8, 8.5, 8.5

                      Comment


                      • Week 6, Day 3

                        Deadlifts - 1 rep @ 7, 3 reps @ 7, 3 additional reps at 7 using same weight
                        395 x 1 @ 7; 365.5 x 3 x 2 sets @ 7

                        2 - Count Paused Bench Press, 4 @ 6, 4 @ 7, 4 @ 8
                        185 x 4 @ 6, 205 x 4 @ 7, 225 x 4 @ 8.5

                        Step Up - 12 @ 6, 12 @ 7, 12 @ 8
                        BW x 12 @ W/U, 20 x 12 @ 6, 30 x 12 @ 7 Undershot these

                        Single-leg Hamstring Curl - 4 sets of 12-20 reps @ 8-9; 10:00 Cap
                        80 x 15 x 4 sets @ 8, 8, 8, 8.5
                        8:20

                        Comment


                        • Week 6, Day 4

                          All New Movements

                          High Incline Bench Press - about 80 Degrees - 4 @ 6, 4 @ 7, 4 @ 8
                          135 x 4 @ 6, 155 x 4 @ 7, 180 X 4 @ 8

                          Lever Row - 10 @ 6, 10 @ 7, 10 @ 8 - 3 minutes rest
                          185 x 10 @ 6, 205 x 10 @ 7, 235 x 10 @ 8

                          Incline Close Grip Bench @ 15 degrees - 10 @ 6, 10 @ 7, 10 @ 8 - 3 minutes rest
                          135 x 10 @ 6, 155 X 10 @ 7, 175 x 10 @ 8.5

                          Upright Rows - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
                          80 x 16, 20 @ 8; 90 x 16, 20 @ 8.5
                          8:30

                          Comment


                          • Week 6, GPP 2

                            LISS Cardio - 32:00 - 2.04 miles walking uphill - @ 6

                            Lat Pulldowns - 5 sets of 12-20 reps @ 8-9
                            300 x 14, 12, 12, 12, 12 @ 8, 8.5, 8.5, 9, 9

                            10:00 AMRAP Ab Wheel - 156 reps @ 8.5

                            Triceps Press Down Super Set with EZ Bar Curls - 5 sets of 12-15 reps @ 8-9
                            Triceps: 220 x 12, 14, 14, 12, 14 @ 8, 9, 8.5, 9, 9
                            Biceps: 110.5 x 12 x 8, 8.5, 8.5, 8.5, 9

                            Comment


                            • Week 7, Day 1

                              Low Bar Squat - 1 rep @ 7, 3 reps @ 7; keep the weight the same and 9 additional reps staying at 7
                              320.5 x 1 @ 7, 300.5 x 3 x 4 sets @ 7

                              Close Grip Bench Press - 5 @ 8; drop to 75% of 1 rep max for 3 sets of 5 - 15:00 Cap
                              207 x 5 @ 7.5; 195 x 5 x 3 sets @ 7, 6.5, 7
                              14:00

                              Deadlift 2 Count Paused - 6 @ 8; -5% x 2 sets of 4 - 13:00 Cap
                              255 x 6 @ 7; 240 x 4 x 2 sets @ 6.5
                              10:00

                              Leg Extension with Bands - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
                              155 + 2 Average Bands x 16 x 4 sets @ 8
                              6:15

                              Comment


                              • Week 7, Day 2

                                Paused Bench Press - 1 @ 7; 3 @ 7; an additional 12 reps staying @ 7
                                230 @ 7; 215.5 x 3 x 5 sets @ 7, 7, 7.5, 7, 7.5

                                2 count Paused Squat - 6 @ 7, keep same weight for an additional 10 reps
                                227 x 6 @ 7; 227 x 5 x 2 sets @ 7

                                JM Press - 10 reps @ 7, keep weight the same and do another 20 reps remaining @ 7 - 12:00 Cap
                                95 x 10 x 3 sets @ 6.5
                                10:15
                                Still figuring these out

                                Dumbbell Lateral Raise - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
                                30s x 15 x 4 sets @ 8, 8, 8.5, 9
                                8:30

                                Comment

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