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Old 09-03-2007, 06:09 PM   #61 (permalink)
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Dynamic Strength

A, DB Clean and Push Jerk, 5x3, 75lbs
B, Box Jumps, 5x3, 13 risers

4 Circuits
C1, DB Lunges, 5 reps, 60lbs
C2, Jump Lunges, 10 reps, bw
rest 120s before C3
C3 NG chins, towel assisted, 4 reps, bw
C4 Explosive chins, 3 reps, bw
rest 120s before C1

Finisher, DB Pull and Catch, 3x30, 50lbs

D1, Shoulder & Pec Stretching
D2, YTWLs, 10/10/9, 5lbs
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Old 09-03-2007, 06:19 PM   #62 (permalink)
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Roland

For a newb like me, which of Ross' books would you recommend?? Or is there something else that you would recommend for building GPP???
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Old 09-03-2007, 06:41 PM   #63 (permalink)
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I don't have Never Gymless, but if I understand it correctly, it's bodyweight exercises taken to the max! Advanced bodyweight. I cannot comment on it, though. I think L'ilJ and some others have it, though. Maybe they'll pipe in.

Infinite Intensity has a lot to offer. It's like a text book on the principals of getting stronger and getting into better shape. It's also very well written and easy to follow. Not bogged down by big words and science (although I would never say it's not scientifically based. It is)!

It's easy to understand and entertaining. It will bump up your own intesity, which helps with every other workout you do, even if it's not one from that book.

As to some other recommendation for improving GPP. You don't need either for that. GPP is sort of a catch all for the stuff you aren't specifically training for. Not weights if you're primarily weight training, not running if you are a runner.

But, a lot of us are using Ross's GPP workouts as a replacement or supplement for intervals or HIIT. If you want to try something along those lines, I can help you out with a few.

Still, the book is a good read, whether you get it now or sometime down the line. I'd start with reading his articles (which include some workouts, too) on his site. rosstraining.com.
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Old 09-03-2007, 11:29 PM   #64 (permalink)
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I've read some of his stuff. the experimentation with NROL was good for me in that it encouraged me to really try some new things and I want to continue that trend. I'm going to go to a 5X5 for the next 9 weeks and I want to be alternate my lifting days with something that challenges me in new ways (I've also got a trip to Colorado springs that I'm going to need BW workouts for). I'm not crazy about machine based cardio/HIIT so I'm definitely open to possibilities there.
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Old 09-04-2007, 03:31 PM   #65 (permalink)
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How's the shoulder feeling? And the nerve stretches ... are they helping?
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Old 09-04-2007, 03:36 PM   #66 (permalink)
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How's the shoulder feeling? And the nerve stretches ... are they helping?

I'm not sure if they are helping yet. Time will tell.

The shoulder is feeling good. ...and btw, I didn't do left handed push jerks. Just right. And, that snatch was a righty, too.
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Old 09-04-2007, 07:36 PM   #67 (permalink)
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How's the shoulder feeling? And the nerve stretches ... are they helping?
Huh?!?!? Did you hurt it? I must not have been paying attention...
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Old 09-04-2007, 07:40 PM   #68 (permalink)
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I don't think I mentioned it in my logs.

I hurt it about a year ago. Nothing serious. The pain came back, just a bit.

I just didn't want you to worry...
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Old 09-04-2007, 07:43 PM   #69 (permalink)
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Just be careful then, since you don't want a replay of that injury.
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Old 09-05-2007, 06:09 PM   #70 (permalink)
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Just be careful then, since you don't want a replay of that injury.
I'm trying. It's not fun to be hurt. Between my doctor and Julie, I think I've got a good plan to stay recovered. Just have to remember to keep it up. I think the key is actually to schedule my rehab work along with the rest of my workouts.

Speaking of workouts, here's some.

Yesterday, I did some bodyweight and sprinting circuits that I didn't time, nor do I plan to do the routine again, so I didn't bother to record it.

Today, I did these things as fast as possible. At least if I do this again, I have something to shoot for.

A: 50 box jumps, 3m, 2s

B: 5 rounds of 10 pushups and 5 chinups, 4m, 52s

C: 25 (each arm) Single DB Clean & Push Press, 35lbs, 2m, 56s

D: 25 2 DB Snatch, 35lbs, 3m, 17s

E: 500 Rope Jumps, 5m, 48s (I'm slow)
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Old 09-05-2007, 06:19 PM   #71 (permalink)
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I'm trying. It's not fun to be hurt. Between my doctor and Julie, I think I've got a good plan to stay recovered. Just have to remember to keep it up. I think the key is actually to schedule my rehab work along with the rest of my workouts.
If it matters, I incorporate my rehab stuff in with my warm-up ... so it ends up being either mobility stuff or activation stuff ...
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Old 09-05-2007, 06:21 PM   #72 (permalink)
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It does matter. Any tips that actually make me keep it up, help.
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Old 09-05-2007, 06:42 PM   #73 (permalink)
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You said you did a bodyweight/sprinting circuit...was it similar to the one I tried yesterday? It totally f-ed me all up!
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Old 09-05-2007, 06:47 PM   #74 (permalink)
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Quote:
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It does matter. Any tips that actually make me keep it up, help.
OOOH there are sooo many things that could be said......

But I will be nice
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Old 09-05-2007, 06:49 PM   #75 (permalink)
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Quote:
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It does matter. Any tips that actually make me keep it up, help.
Quote:
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OOOH there are sooo many things that could be said......

But I will be nice
Where's Gobbla when you need him?
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Old 09-05-2007, 07:22 PM   #76 (permalink)
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You said you did a bodyweight/sprinting circuit...was it similar to the one I tried yesterday? It totally f-ed me all up!
No. It was hill sprints, burpees, and knee tucks. 20 minutes or hell, followed by a Coke Vanilla Zero. Heaven...
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Old 09-05-2007, 07:25 PM   #77 (permalink)
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No. It was hill sprints, burpees, and knee tucks. 20 minutes or hell, followed by a Coke Vanilla Zero. Heaven...
Mmmm...post-workout nutrition at it's finest.
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Old 09-05-2007, 07:58 PM   #78 (permalink)
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Quote:
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It does matter. Any tips that actually make me keep it up, help.
Quote:
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Where's Gobbla when you need him?
Yea, where is Tony?!?!
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Old 09-05-2007, 08:41 PM   #79 (permalink)
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If it matters, I incorporate my rehab stuff in with my warm-up ... so it ends up being either mobility stuff or activation stuff ...
That's what I did, too. I think it worked out very well.

.....i don't like soda.....
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Old 09-05-2007, 11:24 PM   #80 (permalink)
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.....i don't like soda.....
That's too bad. Cuz know what really good? Malibu Coconut Rum with Coke Vanilla Zero. Soda's a big part of that...
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Old 09-06-2007, 01:52 AM   #81 (permalink)
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If you laid off the booze you might have an easier time keeping it up.
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Old 09-06-2007, 05:54 AM   #82 (permalink)
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That's too bad. Cuz know what really good? Malibu Coconut Rum with Coke Vanilla Zero. Soda's a big part of that...
Dude, that's a chick's drink.
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Old 09-06-2007, 06:41 AM   #83 (permalink)
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Roland Roland Roland ... what are we going to do with you?
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Old 09-06-2007, 09:10 AM   #84 (permalink)
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Dude, that's a chick's drink.
good tip. writing that down...

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Roland Roland Roland ... what are we going to do with you?

whatever happens in that pile is fine by me.
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Old 09-06-2007, 09:34 AM   #85 (permalink)
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That's too bad. Cuz know what really good? Malibu Coconut Rum with Coke Vanilla Zero. Soda's a big part of that...
Captain Morgan's Private Stock Rum is better.
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Old 09-06-2007, 09:45 AM   #86 (permalink)
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Captain Morgan's Private Stock Rum is better.
I know. All I had left was this coconut stuff. And no plain Diet Coke, either.
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Old 09-06-2007, 09:57 AM   #87 (permalink)
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Little early in the morning to be drinking don't you think????
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Old 09-06-2007, 10:26 AM   #88 (permalink)
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We've been drinking lots of Coke Vanilla Zero at home too. Even Jack kept saying "I wunt diyat cote!" at dinner last night. He's only two, so no Coke for him. He had his hands full with knives and matches anyway.

Can't believe you drink carbonated beverages after a hard workout, though. For some reason that seems nasty to me.
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Old 09-06-2007, 12:09 PM   #89 (permalink)
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Gotta give props to Jack though - going for the beer.
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Old 09-06-2007, 12:11 PM   #90 (permalink)
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Gotta give props to Jack though - going for the beer.
Just remember. Someone had to open the beer for him. No opposable thumbs?

The rum came later...

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We've been drinking lots of Coke Vanilla Zero at home too. Even Jack kept saying "I wunt diyat cote!" at dinner last night. He's only two, so no Coke for him. He had his hands full with knives and matches anyway.
My cat's name is Jack. But, he prefers beer.

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Can't believe you drink carbonated beverages after a hard workout, though. For some reason that seems nasty to me.
The first ingredient is water. Gotta drink water.
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