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

 New journal.
 
I've moved back to Essex, but on a real tight budget. I don't want to powerlift on my own, so i've found somewhere that does real OLD SCHOOL judo twice a week.
 
My aims are to build on my strengths: strength, and improve GPP (endurance, speed, gen conditioning, strength, bodyweight work etc).
 
I intend to return to powerlifting when I have a decent crew to train with regularly. Powerlifting is a team sport, and I've been wanting to do judo for a long time.
 
Short term aims:
 

• 20 full range chins or pullups
• Bodyweight overhead strict (should be easy now BW is down)
• Deadlift a PB (this WILL happen)
• Rehab knee
• Hit Judo at least twice a week, poss some boxing too (will see)
• Successfully do a 5 mile speed march with my 24kg KB in a backsack
• 30 strict presses with the 24 KB on the right and 20 on the left
• 50+ swings with the 24kg KB

 
 

Upper

Bench Press, no wrist wraps/no spotter

Bar x10
50kg x5
70kg x5

90kg x3
100kg x3, easy enough but felt heavy lol
90kg x5

Pressdowns, 5 sets of 8 (moderate)

DB Skulls, 4x6 @14kg each
 
Machine CS Row, 5x8 (various)

Shrugs, 3x8 @40kg (controlled)

Lower:

Pull-Throughs, 5x10 (wide and stiff legged)

AB Pulldown, 3x8 (moderate)


Bodyweight: 90kg bang on

Good luck with this Andy!

Maybe you should enter the shape up comp seeing as your going to probably get leaner with all the GPP?

Im the same weight as you now!
 
Jimbo

JimRat


Good luck with this Andy!

Maybe you should enter the shape up comp seeing as your going to probably get leaner with all the GPP?

Im the same weight as you now!
 
Jimbo

Good idea fella, but I've got all the motivation I need ATM, and the last thing I need is more pics of me semi naked on the internet lol!!
 
I want to stay around 90kg for a while, as I believe it is a weight class for judo.
 
Expect the unexpected in this journal - namely so cardio haha!

Conditioning (Bonus Workout)

Cardio Warmup: 10 mins brisk walk to gym

Chins, 4x6 (Dead Hang), few sets of pulldowns after

Pull-Throughs (Narrow Stance, bent leg), 5-6 sets of 8-10, fast up

Machine Back Extension, 5 sets of 8 (like Westside Back Attack)

Plank, 5 sets of 30 secs

Pylo Pressup, 6 sets 3-5 reps.. Need a higher box to launch onto

Bag work/Shadow box, 10 mins.. Wrists were killing after some 70% RH

Cardio: 10 mins fast elliptical hill programme


Comment:

Nice little workout. Taken a tip from the Russians and adopting a workman like approach to GPP.. Didn't break my balls on anything today.

Judo tommorow will do that. Some real serious fellas at the club i'm going to.. Old school 60's Judo!

   

Been doing lots of walking, also some kettlebell work (got a 24kg)..

Breathing high rep shrugs are pretty good with the KB. Hurt my wrist on a heavy bag so taking it easy on pressing for last few days.

Lower

Warmup: 15 minutes walking and cycling

Speed Deads, no belt/no chalk

60kg x3
60kg x3
100kg x3
130kg x1
150kg x1
160kg, 5 singles, all smooth and fast

Dimmels, 100kg 2 sets of 10.

Reverse DB Lunges, 10 mins, 5 sets or so

Standing AB Pulldowns, 10 mins, up to indicated 40kg


Comment:

Just a nice little workout, deads felt fast. Standing Ab work is awesome. Bring on judo tomorrow!!

Hi,

What judo club do you go to? Got a link?

Thats a lot lighter than you normally lift on deads, are you turning into a cardio bunny?

Jimbo

lol! No chalk and no belt mate! Plus I lift down a FF these days.. Not quite into yet.

HAHA! Going to be doing heavy deads, 200kg+ once or twice a month at the same gym they held BSM U105kg, once I get a car.

Judo Night

Comment:

Real good session with great lads. A lot to learn, tiring mentally and physically. Like a game of chess with pain.

Loved the groundwork especially.

I did judo as a lad, and it came back in drips and drabs.

Defo a keeper the judo. Next session is Thursday: a rougher one with some huge lads (120kg+)..


Also training with Scott32 off the board tomorrow, some hypertrophy work on the shoulders!

Just to fill in a bit of detail for my own memory:

Learnt three throws:

Shoulder throw
Hip Toss
Sweep

Newaza:

Some lapel chokes and a myriad of variations

Randori:

Some good grip fighting techniques, shame my favourite technique is now banned lol.

Well at least your deadlifting ;)

Judo is cool. Did a taster term of it at college once and really enjoyed it.

Deadlifts are here for life.. Maybe even some back squats when i'm confident with the knee.

Nothing beats squats and deads for strength.

Judo is one of the best if you can find a proper club.. Which luckily I have.

BB'ing Session w/Scott32

Shoulders/Tris/Lats/Calves

Seated DB Press, 4/5 sets (various reps).. Need to keep elbows out

Seated Smith, 4/5 sets, some rest pause sets too.. Lactic acid kicking in!

Behind Neck Press, 4 sets, only light but the short rest is brutalising me

Tricep Extension (Incline), Scott helped me with form here, thanks Scott!

DB Shrugs, 30kg 4x12, try to focus on a deep contraction and slight pause

Calves, various, 1 hard set really when Scott told me to man up lol.

Comment:

Good session down Hercules. Good people there.

Scott is wide as a house and VERY dense. I honestly believe he will be hard to match size-wise @Junior BB'ing level.

Going to keep with a similar session once a week, think it will really benefit the judo:

1) Getting used to lactic acid/muscle fatigue
2) Putting some size on upper girdle.

Scott said he would put me through a high volume/short rest routine, he did just that lol.

Looking forward to Hercules fight centre opening, will hopefully pop down once a week to work on some basic handwork.

Good solid session mate, you did well to keep going till the end. Its all relitivly new to you this type of training, the more you do of it the more your lactic thresh-hold will improve.

Shame i didnt manage to make you chuck up lol! Hit me up for a session in Dec mate.

Andy, check your PMs.

Re: the cardio. This is my experience and purely my opinion, but i'd forget the 1 hour SSCV session, i accept that the HR is in the 'fat burning' zone, but i believe that shorter more intense sessions are the way forward. Longer, endurance sessions will burn calories, but your body will adapt and eventually you'll end up looking like a long distance runner.

Keep them short, 30 mins...45 mins max. Currently i like to do:

1. A short hard run, 30 mins or so
2. HIIT running/rowing/bike - 5 mins warm up, 10 x (1 fast minute, 1 recovery slow pace minute)
3. Hill sprints if possible
4. KB type CV work
5. Bodyweight exercises (press ups, burpees etc)

I have found that this minimises the inevitable muscle loss that comes with heavy cardio, and is more effective when dropping bodyfat and increasing fitness.

Jimbo

Great stuff Jim, thanks for that. Check your inbox (hope it works!).

Doing quite alot of bodyweight sessions with the judo...

Will look to sort a formal structure to my training out when I can figure out what is going to be sustainable in terms of volume.

One thing is for sure, I'm going to nail that 240kg unequipped deadlift next year, and crack the bodyweight strict OHP before that.

Not too bothered about bench lol.

It worked, 170 pages!!! A bit of light weekend reading...lol!

Thanks.

240 DL would be sweet, i'd be happy with 200, reckon my strict OHP is less than 80 now.

Jimbo

Scott32


Good solid session mate, you did well to keep going till the end. Its all relitivly new to you this type of training, the more you do of it the more your lactic thresh-hold will improve.

Shame i didnt manage to make you chuck up lol! Hit me up for a session in Dec mate.

haha! I've never been sick from training. Did feel quite ill at one point after the smith presses lol.
 
Cheers Scott, defo up for something in December.
 
Looking good for the comp mate, W--I---D---E shoulders and wheels.