6/12
deadlift 375x5,405x5,425x7
RDL 250 10x5
1 arm db row 60x15,80x12,100x10,120x8
curls 3 sets on bowflex
My 10 year old son asked to workout yesterday. We went outside and did sprints, hit the tire wih baseball bats, pushups, planks, threw big rocks and jumped on and off the big tire. He was really into it. If he keeps asking to do this I may actually get in shape.
[quote]ecogenx wrote:
6/12
deadlift 375x5,405x5,425x7
RDL 250 10x5
1 arm db row 60x15,80x12,100x10,120x8
curls 3 sets on bowflex
My 10 year old son asked to workout yesterday. We went outside and did sprints, hit the tire wih baseball bats, pushups, planks, threw big rocks and jumped on and off the big tire. He was really into it. If he keeps asking to do this I may actually get in shape.[/quote]
That is super that your son is interested and it looks like a great GPP session!
I was excited he asked to workout. I don’t push him but let him know any time he wants to workout just ask. Going to keep it mostly outdoor, bodyweight stuff because hes so young.
[quote]ecogenx wrote:
I was excited he asked to workout. I don’t push him but let him know any time he wants to workout just ask. Going to keep it mostly outdoor, bodyweight stuff because hes so young.[/quote]
That should be just like play with Dad! It wouldn’t be pushing him to suggest it once a week “Hey, let’s go play with the tire and stuff!”
6/13
sprints 10x25 yards
100 sledge hammer swings
100 lb sandbag twist things
The sprints were 35 yards-first 10 were a build up in speed the last 25 were all out. I kept telling my legs to go faster but they don’t listen any more. Speed definitely goes before strength. Shoulders tomorrow.
Keep up that kind of workout you’ll be ready to be a javelin thrower. Very similiar to some of their training.
The short sprint and overhead, swinging arm movement. That does fit a javelin throw.
6/14
one arm,standing db shld press 30x20,50x15,70x10,90x5
bowfelx shld press 100x15,200x10,260-200-100
close grip bench 245x8,225x6,6
dip-pushup-flye 3 super sets
This is shaping up to be a really cool workout Eco. I may have to copy the hell out of you!
[quote]ecogenx wrote:
The short sprint and overhead, swinging arm movement. That does fit a javelin throw.
6/14
one arm,standing db shld press 30x20,50x15,70x10,90x5
bowfelx shld press 100x15,200x10,260-200-100
close grip bench 245x8,225x6,6
dip-pushup-flye 3 super sets
[/quote]
Nice pressing session eco! - Is there a complementary pulling type session in the plan?
Willy, I’m winging most of this stuff. A mix between Dan John, Meat’s stuff and Wendler. Trying to mix powerlifting with GPP. I’d like to see a lot less of my stomach but still deadlift 600 by August 24.
Soldog, I need an all pull workout soon. After reading some of Cressy’s material I feel I need to double my pulling sessions to keep the shoulders happy.
[quote]ecogenx wrote:
Soldog, I need an all pull workout soon. After reading some of Cressy’s material I feel I need to double my pulling sessions to keep the shoulders happy.[/quote]
This is kind of a stupid question, but how do you know when you have hit the right level and your shoulders are happy?
[quote]j_willy3 wrote:
ecogenx wrote:
Soldog, I need an all pull workout soon. After reading some of Cressy’s material I feel I need to double my pulling sessions to keep the shoulders happy.
This is kind of a stupid question, but how do you know when you have hit the right level and your shoulders are happy?[/quote]
Cressey has some stuff on this site about when he was headed for surgery and just started doing tons of pulling exercises.
Eco, thanks tons for the PM of support!
[quote]mjnewland wrote:
Eco, thanks tons for the PM of support!
[/quote]
I know what its like to walk in your over weight shoes.
I like the variety you have going here, Eco.
Im doing a Cressey program right now, and I feel like ass doing it, but I am getting stronger.
I will admit I need to add some sprints or other energy system work-
I always respond better to combine forgive the cliche- shtrenght and conditioning work
the strength building reps- leave me too beat up.
kmc
KMC, I’ve been enjoying mixing things up. I just need to better define my GPP workouts. Right now I’m winging it. The sprints I did Saturday really worked my hams. They ached yesterday and today.
6/15
Sled drag. I did all kinds of lat pulls and reverse flyes walking with the sled around the yard. My rear delts were pumped.
hey eco,
on your gpp do your heavy pulling as your secondary lifts on your lower body days.
sqaut days- pull backwards heavy and fast - stutter steps. pull for 30 yards 4-6 trips
deadlift days - pull forward vary your length of your strides. pull for 30 yards 4-6 trips rest as needed.
on your non-weight days light sled pull for time 15-20 min all diferent ways- try doing some upper body face pulls and chest presses and rows. After this do your other stuff of gpp for another 15 min of intense sand bag throws, sledgehammer swings etc. This can be done 1-2 times a week. All in all 3-4 times a week of gpp conditioning is good for the soul and no belly.
eco… cool, yet different training! what you tippin’ the scales at these days?
Work is now blocking T-Nation. Bastards!
Fischer, I’ll give it a go. It is tricky balancing getting stronger and staying conditioned. Thanks
Bunny, I’ve been stuck around 257. My neighbor told me I was trimming down. I guess thats good.
[quote]ecogenx wrote:
Work is now blocking T-Nation. Bastards!
Fischer, I’ll give it a go. It is tricky balancing getting stronger and staying conditioned. Thanks
Bunny, I’ve been stuck around 257. My neighbor told me I was trimming down. I guess thats good. [/quote]
my work blocks it as well but i can get around it by clicking on the link provided in my email notifications when someone responds to a thread that i’ve posted in. give it a try.