week 43

GPP week 6: lower A, monday

warmup, prehab
sprint warmup
sprints: 2x

ME jumps: couldnt do, courts were booked.
MR tuck jumps: 3 x 10
SL RFI laterals: 3 x 10 each leg

REA squats: 4 x 3 (60kg)
squats: 4 x 8 (100)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunges: 3 x 5 (30)

calf raises: 3 x 5 (100)

pullups: 15

rushed workout, by the time i headed to the showers, it was 15 mins to closing.

week 42

GPP week 5: upper B, fri

warmup, prehab
sprint warmup
SVJ
tempo sprints: 1 x 5, 1 x 4

S1: paused DB bench: 3 x 5 (30)
S1: paused rows: 4 x 5 (69, 60, 60, 55)

S2: dips: 18, 18, 22
S2: paused pullups: 4 x 8

S3: pulley tri pushdown: 4 x 8 (34, 33, 34, 34)
S3: DB bicep curl: 4 x 8 (12.5, 12.5, 12.5, 15)
S3: shoulder matrix: 4 x 8 (5, 5, 5, 10)

week 42

GPP week 5: lower B, thurs

warmup, prehab
sprint warmup
sprints: 6 x 20

ME jumps
SL RFI laterals: 3 x 10

Jump squats: 5 x 3 (35kg)
Pin squats: 3 x 8 (95)
DB paused lunges: 4 x 5 (30)

pullups: 3 x 11
dips 15, 20

week 42

GPP week 5: upper A

warmup, prehab
sprint warmups
SVJ
tempo sprints: 1 x 7

S1: bench: 3 x 8 (75)
S1: 1 sec rows: 4 x 8 (60)

S2: Incline DB Bench: 3 x 8 ( 25, 25, 28)
S2: weighted pullups: 3 x 8 (7.5, 7.5, 7.5), 1 x 10 x BW

S3: Tricep pulley pushdown: 3 x 8 (31, 34, 34)
S3: EZ bicep curls: 3 x 8 (17.5, 20, 22.5)
S3: shoulder matrix 4 x 8 x 5

week 42

GPP week 5: lower A, Mon

warmup, prehab (shoulder, VMO, back)

ME jumps: max of 1 inch above twice
MR tuck jumps: 4 x 10
SL RFI lateral hops: 3 x 10 each leg

REA squats: 4 x 3 (55kg)
Squats: 4 x 8 (97.5kg)
18" stepups: 3 x 8 (62.5kg BB)
DB reverse lunge: 2 x 8 (30, 30)
1 x 5 (30)

calf raise: 4 x 5 (90kg)


skipped the pullups and dips, raining mad outside, couldnt do the sprints.

week 41

GPP week 4: upper B, fri

warmup, prehab
tempo sprints: 6 x 50m uphill

S1: paused DB flat bench: 3 x 5 (28, 28, 30)
s1: paused rows : 4 x 5 (50, 55, 55, 55)

S2: Dips : 3 x 17
S2: paused pullups: 4 x 8

S3: pulley tri pushdown: 4 x 8 (29, 31, 31, 34)
s3: DB biceps curls : 4 x8 (12.5, 12.5, 12.5, 15)
S3: shoulder fly matrix : 4 x 8 (5, 5, 5, 7.5)

2 x 1.5 min planks

week 41

GPP week 4: lower B, thurs

warmup, prehab (shoulder, VMO, cobras)
sprint warmup
sprints 7 x 20m uphill

MR tuck jumps: 3 x 10

jump squats: 5 x 3 (32.5kg)
pin squats: 3 x 8 (90, 95, 95)
DB lunges: 3 x 5 (30kg)
seated calf raise: 4 x 10 (30kg)

pullups: 2 x 11
dips: 3 x 17

week 41

week 4 GPP: upper A, tues

sprint warmup, prehab (shoulders, cobras)
SVJ
tempo sprints 1 x 6 uphill

S1: bench: 3 x 8 (72.5, 75, 75)
S1: seated rows: 4 x 8 (50, 55, 60, 62.5)

S2: incline DB bench: 3 x 8 (22.5, 22.5, 25)
S2: weighted pullups: 4 x 8 (7.5, 7.5, 10, BW)

S3: pulley tri pushdown: 3 x 8 (31, 31, 31)
S3: EZ bicep curls: 3 x 8 (17.5, 17.5, 20)
s3: shoulder matrix 4 x 8 (5, 5, 5, 5)

week 41

GPP week 4: lower A, monday

warmup, prehab(glutes, cobras)
sprint warmup
sprints: 4 x 20, incline

ME jumps: 10-15 tries.

pullups: 3 x 11
dips: 2 x 17

DB reverse lunge: 2 x 8 (25kg)

REA squats: 4 x 3 (50kg)
Squats 4 x 8 (95, 97.5, 97.5, 90)

had a meeting at work, couldnt be late, and rack was taken up by a dude chatting in between benching, hence the all over workout. :(

week 40

GPP week 3: lower B

warmup, prehab (shoulder, vmo, back)
sprint warmup
sprints 4 x 20m

MR tuck jumps: 4 x 10

jump squats: 5 x 3 (30kg)
pin squats: 3 x 8 (90kg)

DB paused lunge: 3 x 5 (30)
seated calf raise: 4 x 10 (30)

pullups: 11, 12, 13
dips: 16, 17, 18

week 40

week 3 GPP: upper A, thurs

warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.

S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50

S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW

S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg

week 40

week 3 GPP: lower A, tues

warmup, prehab
sprint warmup

sprints: 5 x 20m
SVJ: abt 10 total
MR tuck jumps: 4 x 10

supposed to do ME jumps, but was lookin at the wrong page, and did SVJ instead :/

REA squats: 4 x 3 x 45kg
Squats: 3 x 8 (92.5, 95, 95)

18" stepups
3 x 8 x 62.5

DB reverse lunge
3 x 8 x 22.5

calf raises
4 x 5 x 85

pullups
3 x 10

week 39

week 2 GPP: thurs, upper B

sprint warmup
SVJ
tempo sprints: 1 x 6

S1: DB paused flat bench
5 x 25, 28, 28
S1: paused seated rows
5 x 45, 50, 55, 60

S2: dips
16, 17, 18
S2: paused pullups
4 x 8

S3: pulley triceps pushdown
8 x 26, 26, 26, 29
S3: DB biceps curls
8 x 10, 10, 12.5, 15
S3: shoulder matrix
4 x 8 x 5kg

reverse chops
2 x 5 x 19
reverse crunches
2 x 15

week 39

GPP week 2: wed, lower B

prehab, warmup
sprint warmup

ME sprints
3 x 20m

ME jumps: 7-10
MR tuck jumps: 4 x 10

jump squats
5 x 3 x 25kg

pin squats
8 x 80, 90, 95

DB walking lunges
5 x 5 x 30kg each hand

had to modify to sets of 5, cause grip wasnt up to 8 reps

seated DB calf raise
3 x 10 x 30kg

dunno how to add more weight, thats the heaviest DB in the gym...

pullups
3 x 11
dips
3 x 16

reverse chops
2 x 5

week 39

GPP week 2: tues, upper A

prehab, sprint warmup

SVJ: about 10

tempo sprints
40m, 2 x 5

S1: bench
8 x 65, 70, 72.5
S2: seated rows
8 x 45, 50, 55, 55

S2: incline DB bench
8 x 20, 22.5, 22.5
S2: weighted pullup
4 x 8 x 7.5kg

S3: pulley tricep pushdown
8 x 24, 26, 28
S3: EZ bicep curls
8 x 12.5, 15, 17.5
S3: shoulder matrix
4 x 8

reverse cable chops
2 x 5 (each side) x 19(dunno how heavy, assume to be kg)
hanging leg raises
2 x 10
plank
1 x 2mins

week 39

GPP week 2: mon, lower A

prehab, warmup

warmup sprints
sprints: 5 x 20m

ME jumps: a handful
MR tuck jumps: 4 x 10

REAs:
4 x 3, 45kg

Squats
3 x 8, 90kg

18"stepups
3 x 8: 60, 60, 65kg

Reverse lunges
3 x 8, 20kg

BB calf raises
4 x 5: 90, 100, 100, 100, 100kg

pullups
3 x 11

dips
2 x 17

core
did some cable chopping thing, but reversed the direction, from low to high
2 x 5 each side.

no time to stretch, it was either stretch and go home without the shower, or shower and head home.
i chose the shower, for the wellbeing of fellow passengers on the bus ride home :p

week 38

GPP week 1: thurs, upper B

no time, really running late, so skipped the sprints.

S1: DB flat bench: 3 x 5 x 25kg, pause at bottom
S2: Seated rows: 4 x 5 x 50kg, pause at back

S2: dips: 3 x 17
S2: pullups: 3 x 8, 1 x 5

S3: pulley tricep pushdown
8 x 26, 24, 24, 26kg

S3: DB bicep curls
8 x 7.5, 10, 7.5, 10kg

S3: shoulders matrix
4 x 8 x 5kg