Tuesday, August 19, 2008

GPP, Yes-sir-ee--That's the trick for me...

I've come to the following conclusions:
  1. I'm made to lift heavy stuff over my head explosively
  2. I need more GPP to do this
  3. My GPP should be made up of exercises that not only compliment, but balance out my Olympic lifting

Obviously, this seems like pretty obvious stuff, but when your head is so far up your own rear end, it makes this type of introspection suprsingly and couterintuitively, difficult.

Currently, I've decided on a 4 day cycle--2 days on the platform and 2 days performing supersets of exercises that I haven't done routinely for the last 10+ years, along with some KBs of course.

I finish the GPP days with some interval work to boost my work capacity and take off some bodyfat, which seems to accumulated for no other reason than my own laziness.

And not only that, I've noticed that I tend to tweak myself a lot. This cycle is designed to put an end to that.

Today felt very good.

Here was the workout:

A1. Chins / A2. Reverse Lunges: 3x8 each, rest 60s

B1. Push-ups / B2. Shin-box to shin-stand: 3x10 each, rest 60s

C1. Renegade Rows / C2. Reverse crunch with feet touching over head: 2x12 each, 60s rest (C2-only got 10 reps and 8 reps)

This was the hardest as it fried out my abs. Guess that might be a weakness...that ol' ab stabilization strength-endurance...Might be somewhat important for spine health...

Yesterday was platform work and the highlight was Power Snatches from above the knee--(85kg/2, 90/2, 95/2) 3. Felt fast and good. Very strong. On my way back. 110kg is the target for this particular exercise.

Thursday I'll be back on the platform and Friday I'll hit some more GPP work.


Blogger kamal said...

Hi Geoff,

Those reverse crunches with the extreme ROM can't be good for a person with a bad back/herniated disc problem. I am not trying to be a smart ass here and correct a person of your experience in training but please be careful.


12:29 AM  
Blogger Franz Snideman said...

Training looks good!

Blessings to you and your wife!

12:44 PM  
Blogger Geoff Neupert said...


Thanks for your concern--but the only back injury I had was compressed nerve roots at L4-L5-S1. I've been asymptomatic for a couple of years now. Plus, my spine tends to either move into extension or stay neutral, so I figure a little flexion for balance *may* be a good thing. Thanks for checking in.

Franz, right back at you--How's your lovely daughter? Drop me an email and let me know please.

10:30 PM  
Blogger Faizal S. Enu said...


I enjoyed the blogs as usual!

As a courtesy, I want to let you know that I currently have a link from my blog to yours. If you want, here is a link to mine:


Take care,

Faizal S. Enu, RKC/PBA

12:54 PM  
Blogger Mike T Nelson said...

Thanks for the updates Geoff!

I am assuming the point of GPP for you is to strip off some bodyfat since it is not as specific to Oly lifting?

Rock on and tell Courtney hello too!
Mike N

11:20 AM  
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9:17 AM  

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