Operation: GPP **New Back Pic Page 2**

Lower Session

Powercleans, minimal rest between sets

50kg x3
50kg x3
60kg x3
70kg x2

80kg x2
80kg x2
80kg x2
80kg x2
80kg x2, all nice and snappy. 5 triples at this next week

DB Stepups (Moderate Height)

16kg x10
24kg x10
24kg x10
24kg x10

Pull-Throughs, Wide and Stiff Leg, 5 sets of 10, 3 top sets @40ish.


Comment:

Learnt not to push anything too strenuous weights wise, prior to doing judo the next day.

Judo Night

Practiced the hell out of ippon seinagi. Like that throw, but it is pretty tough to pull off in randori (sparring).

Also learn a wicked foot sweep, have to learn the name, it works like a charm for me due to the strength I can apply.

Randori: Pulled off a modified rear naked choke, and 2 throws in hard sparring (ne waza and standing)

Areas for improvement: Fitness is very poor. Need to put myself through some high rep kettlebell and bodyweight drills once a week.

Need to be more confident and dynamic standing.

Judo Night

• Lots of randori and ne waza.

• Must try to remain loose and be more dynamic and explosive (recurring theme!)..

Strength Session

Deadlift

60kg x3
100kg x3
140kg x2, belt from now on
160kg x1
180kg x1

190kg x3, fast
200kg x2, solid: go for triple @ this weight before xmas
180kg x1

Dimmel Style Pulls

100kg x10
100kg x10
100kg x10


Bench, medium Grip

60kg x3
80kg x3

100kg x3
100kg x3
102.5kg x3
102.5kg x3
102.5kg x3, all reasonable

Pressdown: 4x8

DB Extension: 4x6

Comment:

Deads felt ok considering this is as heavy as i've gone post knee injury.

Going to slowly ramp up the deads in weight, want to get back to 230kg+ by March/April next year.

Also down to 90kg now.

Strong work BB, great pulls

Thanks CF!

Are 10s ok for dimmels Cricket?

Yeah that's alright but I deffinatly wouldn't go lower then that. Usually guys work with 15-20 reps, but 10's probably alright

Solid stuff

Top work mate!

Looking good, leaner than i thought you'd be. Is the general plan to get leaner and more conditioned with the Judo? You may as well enter the shape up comp if it is!

Jimbo

Routine for next 3/4 weeks:

Deadlift
Bench
Triceps
*Pull-Throughs, Ab roller, 45 Degree Hyper*

Overhead Press
Dips
Chins
*Plate Raise, Shrug*

Powerclean
Front Squat (Very light initially) OR Stepups OR Leg Press
Chins
*Pull Throughs, Kneeling Abs*

Aims are to hit 6 straight arm chins, and hit BW overhead (90kg).

Military Press/Upper

Strict Military Press

Bar x5
40kg x3
50kg x3
60kg x3

70kg x3
75kg x3, not a battle
65kg x5

Plate Raises

15kg x10
15kg x10
15kg x10

One Arm DB Rows

28kg x5
36kg x5

44kg x5
44kg x5
44kg x5

Close Grip Pulldowns, 4 sets of 10

AB Roller, 3/4 sets: working on technique

Scarecrows, 4 sets of 10, minimal rest

Comment:

Strict bodyweight overhead WILL fall soon.

Cleans/Bench and Assist

Powerclean

60kg x2
60kg x2
70kg x2
80kg x2
90kg x2, Reasonable
90kg x1
90kg x1

Bench Press

Bar x5
60kg x3
80kg x3

105kg x3
105kg x3
105kg x3
105kg x3
105kg x3

Pressdown, 3x8

Pullover-Extensions (DB), 3x8

Comment:

Good hard honest work today.

Just need to get some consistency. Wrote my aims out today:

240kg DL : 6 months
BW OHP : 6 weeks
10 Dead Hang Chins : 12 weeks
125kg Bench : 12 weeks

Keep BW @90-91kg

Those goals sound very conservative for you!

BW OHP, 125k BP and 10 deadhang chins must already do-able?

Jimbo

They haven't been done until they've been done Jim!

By the end of 2010, I will hit:

130kg bench press
245kg deadlift
15 dead hang chins
155kg front squat (if knee recovers)

The aim is to just make conservative gains in strength and slowly improve condition.

Small, sustainable gains over a long period is what this game is about, thanks for the kick in the ass nevertheless lol!

What do you do in terms of eating to stay at the same BW but gain strength?
If i eat less, i feel sh1te and cant lift anything, so i seem to eat loads to lift heavy, which in turn increases my BW.
I wanna hang about where i am now, (78kgish) but get far stronger. Maybe decrease some bodyfat, but im "scared" of cardio's affect to muscle...

Some good post-knee deadlifting SC!

Race still on for BW overhead? I'll be doing alot of dumbbell work over Xmas/New Years, so hopefully when I come back to barbell I'll piss it

That's the plan anyway...

Hi Owen,

It is EASY to get stronger and stay at the same bodyweight. FYI, back in 2003 I was deadlifting 180kg and benching 90kg ish @90kg (fat).

I pulled 235kg and squatted 207.5kg at the same weight a few years later. If I hadn't taken 2 years off lifting, i'm sure i'd be pulling 250kg at 90kg by now.

Don't be scared of cardio, it will actually help your lifting. Just be wise with the cardio you do:

1) Bodyweight drills
2) Short intense interval work
3) I've found judo very good for keeping the bodyweight down

Diet wise, crank down loads of meat and fruit, just be careful with junk and alcohol: i.e. eat consistently clean...

Eat like a bodybuilder on a clean diet, and train like a powerlifter with some cardio = brilliant.

78kg is a bit light, you can gain weight but make it small gains in BW, i.e. aim to reach 90kg within 5 years or so.. Quick weight gains are often water and fat IMO, if you're natty at least.

Take a long term view with regard to bodyweight, and know where you ultimately want to be.

No.13


Some good post-knee deadlifting SC!

Race still on for BW overhead? I'll be doing alot of dumbbell work over Xmas/New Years, so hopefully when I come back to barbell I'll piss it

That's the plan anyway...

The race is well and truly ON my friend. Keep up training over xmas, I don't value easy wins lol!

I don't value easy wins lol!

Git