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^ Well, for this GPP thing i use 2 minutes between super-sets.
That means no rest at all between the superset exercises. Plate changing doesn't count as rest either.
e.g. , i do squats @ 82,5kg + OHP @42,5kg superset. So i put the 10kg+1,25kg plates on the inside and the 20kg plates on the outside. And it goes like:
Unrack, squat , re-rerack, remove 20kg plates , take a couple of breaths ( literally, a couple ), unrack for OHP, do OHP , re-rack, add 20kg plates , rest 2 minutes, restart.
For between exercises i count 2 minutes after i have set-up completely for the next exercise. e.g. do last squat+OHP superset, empty plates, go to smith machine, set-up step for back-leg , set weights, rest 2 minutes, start BSS+pullups supersets.
It is quite demanding, at the end of each superset HR is above 160, sometimes over 170 too. But that is the point. Recovery adapts and improves very fast. Currently, after 5 weeks in this thing, my HR drops from that 160-170 to around 120 in those 2 minutes of rest.

23 February 2016

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #14 ( Week #6 )

SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
-Same taste at squats, slightly better but still far from good. SMR pays off.
OHP, very impressed to get 4x8 without any push-press, it is  all time PR level performance despite handicap. Not upping yet though.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
-Got 4x8 straight at pullups too. Sick. Now I will go for 4x10, then switch to dead hang.

SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
-Reached 4x20 at leg raises too. Gonna make them with  straight legs now.

legend

20 February 2016

Bodyweight@session : ~88kg , nice
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #13 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 7+1@42,5kg
6@82,5kg ++ 6+2@42,5kg
-Was consistent with stretch and foam roll the previous days. Felt much better. Still not good but better.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 6 + 2
-All nice here. BSS getting solid, pullups getting stronger.

SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ( -5 kg ) ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ( +3 reps ) ++ 16 + 4
-This one I can claim as a  . Still below 10@110 but 5@115 is sweet too. Gonna stay for a while at those loads and hit a new PR at top set whenever i feel CNS/grip on a good day.

This week i will experiment with not going to basketball ( since i keep failing to take it easy there ) and doing a third gym session. Previous two weeks was 2gym+1bball, the first weeks ( that burned me out ) were 3gym+1bball. Gonna stay consistent with foam roll and stretch and good sleep too, see what happens, reevaluate at weekend.

18 February 2016

1½ hours full court bball.
This time endurance was better and jumping/sprinting/reacting was worse. Quads get worse and worse, lol, they (slightly) hurt at any flexion over 90 degrees, such as warmup lunges, getting out of the car, walking up two stairs etc. I like to see this as the planned handicap of what i am doing. Just gotta make sure i don't get a stress injury, although i think that takes much more stress to accomplish. On the bright side, anaerobic recovery is turbo-charged, that feels amazing. Taking body contact also seems improved.

Foam rolled, stretched, compressed. Talk about SERIOUS tightness, real pain. Also overslept, that helped too. Feel much better today. Gotta stay consistent with recovery.

Edit : forgot to log, i failed at taking it easy at bball. I can't. In fact, this newfound endurance makes me push even harder. It was a close one too, maybe if we are winning easy i will .

16 February 2016

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #12 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 8@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 8@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 7+1@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 6+2@42,5kg ( +1 push-press )
-Problem at squats. I missed yesterday's workout due to work again, so i had one extra rest day. However even even 60kg warmup set was kinda hard on my quads.
So I also I went down 5 kg from 87,5 to 82,5 to make it less stressful. No. I did get my 4x6 but again it was damn hard and painful. Weight feels light but quads hurt when contracting. Dammit!

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 6 + 2
-Nice.

SUPERSET 3 - RDL ++ LEG RAISE:
20@60kg ( +7,5 kg ) ++ 20
15@75kg ( +2,5 kg ) ++ 20
10@95kg ( +2,5 kg ) ++ 20
2@115kg ( +2,5 kg ) ++ 16 + 4
-Huge advances here, RDL getting diesel. Again silly/meaningless , heaviest RDL ever but well below estimated 1RM PR from lower weight.

So, i gotta figure out what i will do to recover better. Doing this thing 3*week plus one full court all-out bball session obviously was too much. But the last two weeks that i had to reduce it to 2*week due to work, problem was still there. The thing is, i love this program, i really want to get the best out of it. Maybe i went too far with increasing squat weight and that combined with the ongoing fatigue caught up with me. Or maybe i am too old for that shit. Hope the former. I will try to give some emphasis this week on  recovery (SMR/better sleep), i will also try to go easier a little at bball as advised, finally I will warm-up better/longer, it seems like the last squat sets bother less than the first ones. Next gym session is Saturday morning, let's see how it will go.

13 February 2016

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #11 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
4@87,5kg ( +2,5 kg ) , ( -2 reps ) ++ 8@42,5kg
4@87,5kg ( +2,5 kg ) , ( -2 reps ) ++ 8@42,5kg
4@87,5kg ( +2,5 kg ) ++ 7+1@42,5kg
4@87,5kg ( +2,5 kg ) ++ 7+1@42,5kg ( -2 push-press )
-Weak squats. Barely 48hrs after bball so i guess that is the reason? Well i'll try to build up from here and see what happens.
OHP was strong, slight but constant improvement.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 6 + 2
-Gonna stay @40kg BSS for a while to perfect form. Good pullups.

SUPERSET 3 - RDL ++ LEG RAISE:
20@52,5kg ( +2,5 kg ) ++ 20
15@72,5kg ( +2,5 kg )++ 20
10@92,5kg ( +2,5 kg )++ 20
2@112,5kg ( +2,5 kg ) ,  (-3 reps ) ++ 15 + 5
-Failed at top-set. CNS fail, 112,5kg felt like 200. Still some kind of  as i have never done RDLs heavier than 110 kg but can't be happy with 2@112,5kg when i did 10@110 last week.

Diet:
3200 Kcals / 220g protein / ( 400 Kcals surplus )