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

Good sesh SC. Those goals deff seem attainable

Thanks alot mate, helped a fair bit that.
I row for 500m intervals sometimes, so more stuff like that?
Whilst keeping with my low/heavy reps?
Any other cardio suggestions?

Owen


Thanks alot mate, helped a fair bit that.
I row for 500m intervals sometimes, so more stuff like that?
Whilst keeping with my low/heavy reps?
Any other cardio suggestions?

High rep ab and lower back work, super setted works well.

Pull-Throughs supersetted with Kneeling Cable Abs
Weighted Hypers s/s with weighted situps

Etc.. Anything that will get your heart rate raised whilst getting in some decent conditioning.

Med Ball Slams etc for time, sledgehammer work etc.

Don't be too strict about bodyweight, it will go up naturally. Do it the old school way: establish yourself in a competitive powerlifting weightclass (82.5kg for you), and then move up in weight when you can no longer make that weight limit.

cricket_fire


Good sesh SC. Those goals deff seem attainable

Cheers CF, the deadlift and overhead press are the ones I really want!

Upper Strength Session

Strict Overhead Press

Bar x5
Bar x5
42.5kg x3
52.5kg x3

62.5kg x3
72.5kg x3
77.5kg x2.. 3 next week
70kg x3

Incline DB Bench, Palms facing

15s x5
25s x5
30s x5
35s x5
37.5s x5, 40s next week

Incline Tricep Extension: 4 light sets of 10

Chins

BW x5
BW x5
BW x5
BW x5
BW x5

Face Pulls: 3 sets of 20

AB Roller: 10 mins

Kneeling Ab Pulldown: 10 mins

Comment:

Just a nice, fairly high volume workout. OHP is feeling strong, just need a sensible build up to 92.5kg (BW is around 91kg ATM).

77.5kg x2.. 3 next week

Looks like I may need to up my game!

No.13

77.5kg x2.. 3 next week

Looks like I may need to up my game!

80x2 is my PB, so things are looking OK! I think 92.5kg will come soon.. Just got to keep turning up to the gym.

Stick at it!

50 mins cardio, low intensity..

Made me realise how inane and boring cardio of this type is lol.

Lower/Conditioning Session

DB Stepups

10s x10
20s x10

28s x10
28s x10
28s x10

Pull-Throughs, 6x8 up to full stack

Barbell Rows

50kg x5
60kg x5

70kg x5
70kg x5
70kg x5, Just throwing in some rows, need to work on these

Janda Situps, 2x20

Knee Raise, 2x15

Elliptical: 20 mins

Bike: 20 mins

Comment:

Didn't have the desire today, just a workman like workout: no fireworks.

Need to bring bodyweight down a tad to 91kg, if I am to compete in Judo next year @90kg.. Don't want to be cutting too much weight.

Still trying to decide on a BASIC routine to start the new year, a lot depends on what my powerlifting mate wants to do.

Thinking:

1) Deadlift + Bench + Assist (Tricep, Lats)

2) Front Squat + OHP + Assist (Pull Throughs/Abs)

3) Extra Bonus day: Pressups, Chins, Dips, Situps/AB Roller

Will be training judo multiple times during the week so obviously want to keep fresh for that.

Sound plan SC. Best of luck for your training... but not tooo much in way of overhead pressing

No.13


Sound plan SC. Best of luck for your training... but not tooo much in way of overhead pressing

Haha, plenty of OH pressing my friend. Want this bodyweight overhead BADLY. Keep me informed of your progress..

Winner gets the obligatory bragging rights!

Deadlift and Bench

DL

60kg x3
100kg x2
140kg x2
160kg x2

180kg x2
205kg x2, all ok: should triple this shortly
160kg x5

Bench Press

Bar x5
60kg x3
80kg x3

100kg x3
110kg x3
112.5kg x3
112.5kg x3, better
100kg x4

Tricep Pressdown: 4 sets of 8

Modified Tri Ext: 3x8


Comment:

Nice little session, will ramp up deads next year: shooting for 240kg before 2011.

niiiiiiiice session mate.
New routine looks very nice and simple, i like it.
Looking for somthing similiar, the more i look towards powerlifting comps.

Im going for a bodyweight OHP on saturday, so ill keep you posted, considering i noticed your little comp.
keep it up

Owen


niiiiiiiice session mate.
New routine looks very nice and simple, i like it.
Looking for somthing similiar, the more i look towards powerlifting comps.

Im going for a bodyweight OHP on saturday, so ill keep you posted, considering i noticed your little comp.
keep it up

Thanks Owen. For powerlifting you want to keep things very simple, with tons of volume and time on the main lifts.

Day 1- Lots of Squatting, some benching

Day 2- Lots of Benching, some tricep/lats

Day 3- Lots of Deadlifting, some more benching,

Conditioning:

25 mins Elliptical, moderate HR

Some situps

Some standing Abs

Very easy workout, but something is better than nothing in terms of conditioning, I hope!

Conditioning is gay

cricket_fire


Conditioning is gay

I see it as a necessary evil..But gay is also an apt word lol.

Upper

Strict Military Press

Bar x5
45kg x3
55kg x3
65kg x3
77.5kg x3, short on time so left it there

Hammer Chest Support Row: 4 sets of 6-8

Pull-Throughs: 5x10

Comment:

Real busy over xmas, but wanted to do some training. The workout took 35-40 mins, needed more volume really but this is xmas after all!

Still setting your sights on Jan 2010 for BW overhead?