- Nov 10, 2017
I love the russian philosophy on pedsThis isn't body building nothing even close to it. These are adaptations of Soviet weight lifting methods, nearly a hundred years of training like this.
You just sold me. I've always believed in the importance of GPP (well, high school doesn't count lol). This is our first week back in the gym and I already see that my lower back has really gotten weak during the lockdown. This particular routine catches alot besides low back as well. You also get shoulder stability with the overhead carries, side carries (that's an awesome amount of weight for 100m) help shoulder health too as well as being a tremendous challenge to your obliques and lower back.Heres my favorite "GPP" workout, I think EVERYONE could benefit from conditioning and back development with this
4 Rounds of
1) Overhead Snatch Carry - 135lbs for 100m
1) Side Loaded Carry - 270lbs for 100m
3 Rounds of
2) Front Rack Hold - 405 for :30
2) Weighted Plank - 135 for 1:00
I've noticed my lower back strength go way up and my posture improve from the overhead carries. They develop the upper spinal errectors like no other.
Dude, this is a really cool and very comprehensive plan.Current weight 196, bloods confirmed my electrolytes are skewed and my blood iron is down from adding in the ancillaries too early, as a result my physique is soft buy my cardiovascular capacity is through the roof. My vitals are absolutely perfect with resting heart rate in the 70s, morning blood glucose of 76, and BP in the 110s.
Gyms open today so here's what ive finalized for the next mesocycle, which will be four linear peroidization blocks with a conjugate template;
M (Strength, High Pro)
Glute Ham, Reverse Hyper, Belt Squat 5x10
Back Squat 0x3,3x3-5
Hack Squat 1x10;1x10
Good Morning 1x10
T (Speed, High Fat)
Swing, Rope, Sled 10:00
W (Strength, High Pro)
High Pull, Pull Over, Pull Down 5x5
Bench Press 0x3,3x3-5
Bent Pull 1x10;1x10
Th (Speed, High Fat)
Carry, Hold 10:00
F (Strength, High Pro)
Deficit Pull, Snatch Pull, Bent Pull 5x4
Dead Pull 0x3,3x1-3
Pull Up 1x5;1x5;1x5
Hang Pull 1x10
Sa (Speed, Fasted)
Jump, Sprint 5:00
Sa (Speed-Strength, High Carb)
Overhead Press 3x5
Bench Press 3x8
Arm Extension 1x20+
Delt Abduction 1x20+
Su (Speed-Strength, High Carb)
Stiff Pull 3x5
Front Squat 3x8
Knee Flexion 1x20+
Knee Extension 1x20+
Core Adduction 1x20+
High 350 220 50
Meal 1 50 60 5 French Toast
Meal 2 50 0 0 Shake
Meal 3 50 60 5 Shake
Meal 4 100 60 10 Fish
Meal 5 100 40 30 Free
Mod 50 260 90
Meal 1 0 40 30 Tuna
Meal 2 0 60 30 Steak
Meal 3 25 50 5 Cream of Rice
Meal 4 25 50 5 Cereal
Meal 5 0 60 20 Pork
Low 0 200 110
Meal 1 0 40 30 Eggs
Meal 2 0 60 30 Steak
Meal 3 0 60 30 Pork
Meal 4 0 40 20 Tuna
Notice we're going by net carbs rather than total carbs and we're going with much less calories early on. Each of the four blocks will see an increase in total Kcals.
450-700 Test Enth/Prop/Base (1ml M/W/F)
200 Mast Enth (.5ml Tu/S)
100 Ment Enth (.5ml Tu/S)
350 Proviron (50mg ED)
180 Raloxifene (60mg M/W/F)
20iu Growth (10iu M-F, 10iu Sa-Su)
60iu Insulin (5iu Pre/25iu Post Sa-Sun)
BP Meds (Daily; Telmi, Lisinopril, Viagra, Cialis) (After insulin load; Dyazide)
1) Weight doesnt increase past 220, bodyfat never gets above 10%
2) Targets of;
a) Front Squat 550
b) Back Squat 700
c) Sumo Pull 750
d) Bench Press 500
e) Box Jump 50'
f) 100m Dash <11.00
3) HDL never goes under 35, LDL never goes about 110
So this will be a decent speaking point. As you can see theres three levels of training in my template; speed, speed-strength, and strength or power. I've been calling my GPP work speed work as it's base goal is to allow for more acceleration and force development. Each of these tax my ability to recover and they draw energy from the same places, so by definition as one increases another has to decrease, or the total output will almost surely decrease over time. So in this introductory block which will be used as a form of volume acquisition, the speed-strength and strength work will be lower intensity and volume leaving more energy to be spent in conditioning phase, this is needed because while I attempted to not conditioning there still has been some decrease to my anerobic capacity.You just sold me. I've always believed in the importance of GPP (well, high school doesn't count lol). This is our first week back in the gym and I already see that my lower back has really gotten weak during the lockdown. This particular routine catches alot besides low back as well. You also get shoulder stability with the overhead carries, side carries (that's an awesome amount of weight for 100m) help shoulder health too as well as being a tremendous challenge to your obliques and lower back.
I love the idea of pairing the front rack hold with a weighted plank. The front rack really challenges your core substantially. It rjust reminded me that zercher holds are outstanding for core challenge as well (with pads cuz I'm a wuss). I'm assuming you need a training partner to get that much weight on your back.
How frequently do you do these GPP mini-sessions?
0x3 is my movement specific warm up, so for week 1 i'll load the squat bar with 135 do bursts of three reps and either A) never rack the bar and just keep reping out sets of three until I feel full ROM or B) rack the bar but never leave the rack. The reason I write 0x3 is its sub max weight and volume so it doesnt count against total volume.Dude, this is a really cool and very comprehensive plan.
Goals e and f are very impressive paired with the lift totals.
What does 0x3 mean? It's typed next to each of your main lifts on MWF. And do you do each of the 3 exercises listed prior to your main lift on MWF or just one of them?
When you write 20iu HGH, is that daily? or divided through the week and then weekend?
Understood. Again, this is really cool and meticulously laid out.0x3 is my movement specific warm up, so for week 1 i'll load the squat bar with 135 do bursts of three reps and either A) never rack the bar and just keep reping out sets of three until I feel full ROM or B) rack the bar but never leave the rack. The reason I write 0x3 is its sub max weight and volume so it doesnt count against total volume.
The three workouts prior to the max effort are my localized warm up which is also sub maximal intensity and weight, around 40% of 1rpm and we dont go even close to failure. We do all three movements but try to not rest much between sets or movements, we're trying to get done with this ASAP while being efficient. These do count against volume but only slightly, I do them quickly so it does accumulate some fatigue. These will stimulate some development but they're meant to be done light and for lowest effective dose. I coach my clients by calling these "cluster sets" think of doing x amount of volume over y amount of time rather than a traditional format, this allows for volume accusation with less fatigue.
20iu Is through the entire week, one kit m-f and one kit sa-sun.
The high days are on dynamic effort days, I'll try to have these as my two off days from nursing. It doesn't matter much if it's back to back, I'm not filling all the way so back to back won't cause much spill over. Low days are GPP days and mod days are max effort.How will you split up the high-mod-low days per week? Just in that order and repeat?
Surprised you can maintain ~200lbs with that amount of food. I think the diet is already a surplus or hanging around maintenance?