The Fight Log

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Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Thu Aug 02, 2012 7:03 am

AUGUST 2

morning:
warmup:

-bench press/bar
-shoulder mobility/stick

workout:

bench press (close grip, bands)
4x2 @40kg
4x2 @60kg

shoulder press
10 @40kg
7 @50kg
4 @60kg
1 @70kg

push ups (close grip, slow)
15-14-13-12-24 (max)

evening:
warmup:

trap bar deadlift/bar

workout:
trap bar deadlift
2x10 @60kg
10 @80kg
5 @100kg
1 @100-120-140-160-170-180-190-200kg PR-fail @205kg

NOTE: Still little more to go for a REAL 200kg deadlift. Going to have few days off now. Going to take it easy with friends, booze, and stuff.
Last edited by Pencil Neck on Sat Aug 11, 2012 2:09 am, edited 1 time in total.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Fri Aug 03, 2012 6:21 pm

AUGUST 3

workout/active rest:

cross country biking 1,5h ~ 15km

stretching 1h

NOTE: i was like a little boy with a new toy when I rolled through the woods!! :mozilla_laughing:
Last edited by Pencil Neck on Sat Aug 11, 2012 2:08 am, edited 1 time in total.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Mon Aug 06, 2012 7:06 am

AUGUST 4
OFF/DRUNK

AUGUST 5-6
OFF
Last edited by Pencil Neck on Sat Aug 11, 2012 2:08 am, edited 1 time in total.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Sat Aug 11, 2012 2:07 am

AUGUST 7

warmup:
-cleans/bar
-3-position clean/bar
-front squats/bar

workout:
3-position clean (tall-above knee-belove knee)
3x1 @40kg

1 front squat + 1 squat clean
1 @50-60-70-80-90-100kg

sledge drag
2x15m @40kg
2x15m @80kg

barbell row
3x10 @40kg (fast)

--------------------------------------------------------
AUGUST 8

REST
----------------------------------------------------------

AUGUST 9

warmup:
-airdyne 2km
-shoulder press/bar

workout:
shoulder press
10 @40kg

behind neck press (ear level)
10 @40kg

shoulder press
1 @50-55-60-65kg

3 rounds for quality:
13 ring dips
10 snatch push press behin neck @40kg
1 rope climb (3,5m, sit start, no legs)

ghd situps
3x15

------------------------------------------------------

AUGUST 10

warmup:
-front squats/bar
-kbs
-deadlift/bar

workout:
10 rounds otoe 2mins:
2 deadlift @140kg
5 front squats @60kg

ghd situps
3x15

ghr
10 w/black band
2x7

--------------------------------------------

AUGUST 11

warmup:
-snatches/bar
-oh squats/bar
-snatch balance/bar
-tall snatches

workout:
tall squat snatch
2x3 @40kg

2x2 @40kg
2x1 @45kg
1 @50-55-60-65-70-3xfail @72,5-65-72,5 PR-75-PR-77,5kg PR

sandbag jumps
3x5 @15kg

-back extensions
-hip extensions
-foam rolling

NOTE: HOLY SHIT! 77,5kg squat snatch!!!!!!! All I needed was a 2 little tips from Jyrki (our assistant coach)
1. In starting position, take the bar away from shins ~3cm (helps the bar path straighten)
2. Chest up, chest up, chest up!

Soon I'll snatch 80kg.
Last edited by Pencil Neck on Sat Aug 11, 2012 7:01 pm, edited 1 time in total.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: This is GPP!

Postby spede » Sat Aug 11, 2012 6:12 pm

Pencil Neck wrote:2x2 @40kg
2x1 @45kg
1 @50-55-60-65-70-3xfail @72,5-65-72,5 PR-75-PR-77,5kg PR


HUGE lifting man, congrats!!

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Sun Aug 12, 2012 7:06 am

AUGUST 12

workout:
-kipping hspu's
-strict hspu's
-from L-sit to handstand
-front/back lever progression
-ice cream makers
-foam rollin and stretching (lower body)

NOTE: Just messing around.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Mon Aug 13, 2012 6:17 am

AUGUST 13

warmup:
-chin ups & weighted chin ups
-shoulder press/bar

workout:
weighted chin up
5 @10-20-30kg
1 @40-45-50-55kg

10 rounds otoe 2mins:
3 shoulder press 60kg
8 chin ups (strict) (last 5 rounds only 5 chin ups)

3 rounds for quality:
10 ghd situps
15 ring push ups
8 ghd back extensions

+

40 push ups through the day.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: This is GPP!

Postby spede » Mon Aug 13, 2012 6:32 am

You're right, I should concentrate on those things that are going well (still only if I REALLY can't train normally!). Weighted chin ups feels quite good right now. If everything goes well, maybe I'll try to work on OACU once again..

Keep on good work!

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Tue Aug 14, 2012 6:54 am

AUGUST 14

Rest day!!! :dance: :mozilla_tongue: :mozilla_wink: :mozilla_cool: :clap:
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Wed Aug 15, 2012 6:37 am

AUGUST 15

workout:
rowing 5km
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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