GPP

[Hannibal]

GPP can stand for Generally Piss Poor (to quote Bob Young) if you aren't careful. My bench has been giving me problems lately. No PR's all training weights are down...and as "smart" as I am I couldn't figure out why. Even though the answer was obvious. When I was doing well and hitting PR's every week it seemed it was when I was really concentrating on my extra work. Did the 100 rep band tricep pushdowns religiously. Now that I have gotten away from them..*surprise*...my arms aren't as strong and my numbers are down. Tried the pushdowns the other day and they nearly killed me. 100 reps was almost too much, and my arms shook the rest of the night.

Moral of the story...when you work your ass off to get your GPP to a certain level...don't get complacent and allow it to regress. There are only so many workouts in a lifetime...try to miss as few as possible.

 

[Hannibal]

Since we are on the subject...or at least I am...here is how you should increase your volume.

dave,
what would be the desired benefits of splitting your squat workouts in 2 - doing your speed work first, then hittin your supps and accessories later in the day? is that what you plan to do to increase your WC? and do you still do extra workouts on top of that on the same day?
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I will not be only doing the speed work in the AM. I will be doing the regular training (ie. dynamic squats, GHR, reverse hypers and abs) then the extra work in the pm (this will be extra hip, ab and gpp complexes). If I started with the two session right from the bat when I was only doing 2 to 3 movements for this workout then it would over training me very fast. To increase GPP and WC you have to increase you work. I find it best to max out the only session you are doing then move the extra work (added to the first session) to the second and then build on them both.
When completed I should have:
Am:
Warm Ups - 4 to 5 movements
Main Session - 4 movements

PM:
Warm Ups - 4 to 5 movements
Main Session - 3 to 4 complexes

I was doing (before last meet)

Am:
No Warm Up
Main Session - 1-3 movements

Pm:
None

As you see you can't jump from one extreme to the next. It has to be a slow process. Too many people are too quick to add in extra sessions when they do not understand the process. Before you add extra work try adding in warm up sessions and post training sessions.

I can't count the number of people who jump from 4 sessions per week to 10 and then wounder why nothing is working. They need to first focus on getting the most out of the 4 main sessions and many will find if they work this session right there will be no need for any extra work. I need the extra work as my GPP is down and I am dealing with multiple training injuries that need special work.

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Dave