jamnobody…the gpp warm up is something i have been using for about a year now…after jim wendler felt conditioning was holding me back after i attended one of the seminars a little over a year ago…it is used at westside by several guys for conditioning and weight managment…it will fatigue you at first but once your body gets condtioned and you raise your gpp it helps you a ton…if you feel it is needed for you start out at about 3 exersices and 2 sets of 10 reps or so and go easy and work up from there… there are some that dont like it…but i feel it is very much needed for me to help keep me in shape and keep my weight in control as i tend to gain weight fast…try to work the posterior chain on lower body days and work the upper back, shoulders and lats on upper body days this has been what has worked well for me…ross
Hi BM. I went to Dr. VanMatre before Christmas for a shoulder injury. (I couldn’t lift a 5lb db.) I thought it was a rotator and he diagnosed it as stabilizer prob. He did his magic on it and the pain is completely gone. I will go back to him just for the stretching. He is 1 block east of US 31 in Westfield, IN.
Sewell-where at in indy are you from? do you powerlift???
Dynamic bench press
gpp warm up
a1.wide grip lat pulls 2x15
a2.front raise and shrug 2x10
b1.medium grip lat pulls 2x15
b2. rotators 2x10
c1. close grip lat pulls 2x10
c2. rear delt flys 2x12
speed bench press
95 + 2 doubled mini bands 6x3
105 + 2 doubled mini bands 3x3
floor press rack lockouts with 1 doubled mini band elbows 1/2 inch off floor…
135x6
225x6
275x6
315x6
365x3
385x3x2sets
bench press lat pull downs 5x12
…big martin
max effort squat dl day
we went a little bit volume overboard today but wow what a great work out we had…
gpp warm up
ab pull downs 5x22
a1. green abnd gms 3x33
a2. dumebll bench press with 30 pound bells and mini behind back 3x20
b1. blue band leg curls 3x33
b2. lat pulls 3x15
good-morning squats with camberd squat bar
***was going to work up to a max triple because we wanted to suit up and pull a max deadlift today… but i got peer pressured to go for a pr…
barx10
135x3
185x3
225x3
275x3
315x3
385x3
425x3
460x3
505x1…tied pr very easy…decided it was enough for today…shouldnt had done it it was fairly easy but i did it because my egos too big…lol…
full suited up regular deadlifts…
225x3
315x3
405x1
500x1
535x1 easy…wow my deadlift is really moving not real sure why…my regualr deadlift is up to my sumo deadlift and i pull sumo in meets…i cant wait to get my metal breifs and inzer hybrid i may get close to a 600 pull in good equipment…
a1. blue band leg curls 2x50
a2. chest flys 2x20
hammer curls 4x20
…big martin
Im in Kokomo. I train at Powerhouse and have been training serious for a little over a year. (Im 44!) Chad Coy (pro strongman and gym owner) is my personal trainer. Right now I’m trying to get back to my PRs from late 03. (still trying to move up on some weights) All I can say is… he kicks my butt every time and I’m on the mat sucking wind. I mix things up and train full body twice a week.
max effort bench press
gpp warm up
a1. wide grips lat pulls 2x15
a2. dumbell bench 2x20
b1. medium grip lat pulls 2x15
b2. front raise 2x10
c1. close grip lat pulls 2x10
c2. rear delt flys 2x10
max effort work
** had a great session today my shirt felt great and every thing flew up today didnt come close to missing all day…
1 board 3 board combo in titan fury
1 board press
warmed up too
275x3
305x3
315x3
345x3
365x3
390x3
3 board press
405x3
420x3
430x3 pr??
the rest of the work out was done in a huge circuit training thing…
a1. bench press lat pull downs 3x8
a2. rear delt flys 3x12
a3. dumbell shrugs 3x20
a4. face pulls 3x12
a5. hammer curls 3x20
a6. chest flys 3x20
…good one today…ross
Yea I was about to hit you up because I didn’t see your training log today…LOL I thought you missed a workout.
dynamic squat and dl
gpp warm up
ab pull downs 5x15
a2. blue band gm’s 5x22
b1. lat pulls 3x12
b2. blue band leg curls 3x33
c1. med ball twists 2x20
c2. hammer curls 2x20
dyanmic squat
315 + blue band + green band 3x2
330 + blue band + purple band 2x2
345 + blue band + purple band 1x2
** wow the 315 plus blue and green were hard then the 330 and the 345 with the blue and purple flew to lock out…good i am getting stronger at the top…still need more work finishing though…
speed deadlifts standing on 4 inch box with 2 doubled mini bands…will not deadlift monday so i wanted to do some heavy work and some speed work here…
225x1x2
275x1
315x1
365x1
400x1
365x1
300x1
225x1x6
rear dely flys 2x20…
ross
dynamic bench
gpp warmup
a1. wide grips lat pulls 2x20
a2. dumbell press 2x20
b1. medium grips lat pulls 2x10
b2. front raise 2x10
c1. close grip lat pulls 2x10
c2. hammer curls 2x20
dynamic bench press
95 pounds + 2 mini bands 3x3
105 pounds + 2 mini bands 3x3
135 pounds + 2 mini bands 1x3
105 pounds + 2 mini bands 1x3
95 pounds + 2 mini bands 1x3
4 board press
worked up to 400x5
dumbell tricep extension’s with tate press combo
3x20
tricep push downs
3x20
dubell chest flys 3x10
hammer curls 2x20
…took it very easy today no real heavy work…see yea tommorow…big m
max effort squat dl
gpp warm up
ab pulldowns 5x12
a1. pull throughs 3x10
a2. blue band leg curls 3x33
b1.v- grip lat pulls 3x10
b2. dumbell bench press3x20
safety squat bar goodmorning suspended
bar x10
95x3
135x3
185x3
225x3
275x3
315x3
365x3
405x3
425x3
450x3
shrugs
135x10
225x10
315x6x3sets
sled dragging 10 trips
various upper back sled drag movements 4 trips like 500 reps or so…
big martin
max effort bench press
gpp warm-up
a1. closgrip lat pulls 2x20
a2. dumbell bench 2x20
b1. close grip lat pulls to belly2x10
b2. front raise 2x10
c1. reverse grip lat pulls 2x10
c2. rear delt flys 2x10
d1. rotators 2x20
c2. hammer curls 2x20
foam press in titan fury
barx10
135x5
185x3
225x3
275x3
315x3
345x3
375x3
395x3
410x3
420x3
430x2 - this is the first time i have really tested out the shirt…these were all 1/4 inch from touching…and it felt great…
dumbell tri extensions 3x10
incline tate press 3x10
a1.bench press lat pulls 3x12
a2.rear delt flys 3x20
dumbell shrugs 3x20
…good day things are going great this training cycle…big m
dyanmic squat dl
gpp warm up
a1. ab pull dowsn 5x15
a2. blue band gm’s 5x15
a3. blue band leg curls 5x25
b1. wide grip lat pulls 3x12
b2. hammer curls 3x10
dynamic box squat worked up to
blue band + green band 305x3x2
blue band + green band 325x2x2
sumo dyanmic deadlifts standing on 4 inch box with 2 doubled mini bands
3x1 225
1x1 275
1x1 315
3x1 365
1x1 315
3x1 225
…** tried out my new metal breifs today fucking great…there tight as hell and geez are they thick…big m
430x2 Foam Press! Nice PR BM, (au naturale too). Looks like you are closing in on that 475 for April and maybe the 500. Have you settled on the fury?
Yea i am naturual for about 6 more weeks…I love the fury…i have a size 50 right now and it is tight but i know i can go down to a size 48 for my 2nd and 3rd attempts…i am going to order my 48 monday…it is the best shirt i have ever used…bm
dynamic bench press
gpp warm up
a1. wide grip lat pulls 2x20
a2. dumbell bench 2x20
b1. medium grip lat pulls 2x15
b2. front raise 2x10
c1. close grip lat pulls 2x10
c2. hammer curls 2x10
speed bench
95 pounds + 2 doubled minis 3x3
105 pounds + 2 doubled minis 3x3
115 pounds + 2 doubled minis 3x3
floor press rack lock outs with doubled mini band
worked up to
415x3
face pulls 5x20
dumbell shrugs 3x20
rear delt flys 3x6-2x10
hammer curls 3x6-2x10
…big m
Tell your partner to get you that picture. shit ! hahaha. Solid work so far, your bench is looking solid, same w/ your squat work.
max effort squat
gpp warm up
ab pull downs 5x15
a1. blue band gms 5x15
a2. blue band leg curls 5x25
a3. close grip lat pulls 5x10
max effort movement
camberd squat bar 12 inch low box squat with close stance in work boots…
** this is the first time i have been able to do these as i had to get a smaller safety bar for my rack so the weights wouldnt hit the safety bar off the box…and i must say wow is it a unstable movement lol…
worked up to a very easy…
525x1
reverse purple band deadlifts off 2 inch box
315x5
405x3
500x1
545x1
590x1…pr!!!
those camberd bar bx squats fried my abs, low back , and obliques…big m
max effort bench day
gpp warm up
a1. wide grips lat pulls 2x20
a2. dumbell bench 2x20
b1. medium grip lat pulls 2x20
b2. front raise 2x10
c1. close grip lat pulls 2x10
c2. hammer curls 2x10
2 board press in fury
worked up to
420x3
435x1
460x1
485x miss
*** this is the first time i have done singles this session i wanted to really test my lock out and see where i was at…
a1. dumbell extensions 3x10
a2. tri push downs 3x15
a3. dumbell shrugs 3x20
…bm
dyanmic squat
gpp warm up
ab pull downs 6x22
sled dragging 6 trips
a1. lat pull downs 3x12
a2. blue band gm’s 3x15
dynamic squat
335 + blue bandx3x2
345 + blue bandx3x2
365 + blue bandx2x2
385 + blue bandx2x2
speed deadlifts standing on 4 ich box with 2 mini bands…
225x6x1
275x6x1
blue band leg curls 3x33
hammer curls 2x22
bm
oh yea i am heading to the arnold tommrow to watch the wpo’s…hehhehehhe…bm