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vdizenzo
07-02-2009, 02:52 PM
I'm a big guy and I am not always in the mood for gpp. However, I know being a bigger guy I need to get moving on occasion. Well some days I am more motivated that others. I figured I'd start a thread with what might be considered some easier gpp workouts albeit a little oxymoronic.

Today I tossed a medicine ball against a wall. As it rolled back (I tossed it hard) I squatted down, picked it up, and threw it again. I did 2 sets of 20 and this was right after 20 minutes on the treadmill, so I was breathing a little heavy. It served its purpose.

Off Road
07-02-2009, 06:10 PM
Looking forward to this...keep posting your new ideas.

vdizenzo
07-02-2009, 06:45 PM
Oh, I forgot the first of my fat guy series gpp exercises, the medicine ball toss. I would just throw the medicine ball, walk after it, pick it up, and repeat. This is another great way to get moving without having to exert too much effort. Of course there are times when I complete 20 tosses and then times when I'm more motivated and do 50. That's the cool thing about fat guy gpp, it can be as easy or hard as you want. A word of caution, change your throws. The first time I tried this I did all overhead tosses. The next day I had such horrible bicep tendonitis. Now I'll throw overhead, underhand, chest pass, one handed, two handed, with variations and combinations of all.

tomv
07-02-2009, 08:14 PM
Depending on your surrounds Vin you may also want to try Wall Balls, which sound very similar to what you're doing already.

Hold the ball in front of you like a "Goblet Squat". Squat down to parallel or so and then explode back up throwing the ball as high as possible on to a wall. The ball should pretty much fall right back down to you making it a bit easier to repeat the repetitions. You only need to stand say 2-3 feet away from the wall for this one.

You could try a light sandbag circuit as well. You're a pretty strong bloke (duh) so I've no idea what sort of weight would be appropriate but say you will use a 95lb sandbag.
You could then try something like this:
Bearhug squats x 10-20 reps
Shoulder the bag and walk 20 yards
Push Press x 10-20 reps
Carry the bag in a Zercher hold for 20 yards
Drop it then shoulder it again x 10 reps
I reckon you'll be wheezing pretty hard after this.

Some light tyre flips as well, obviously at a weight where you can flip it and get gassed before your strength saps.

Kettlbell swings / snatches

Hope these ideas help.

vdizenzo
07-02-2009, 10:10 PM
Great post tomv. I have seen the wall balls, but don't have a spot at the house to do them. I do have a tire, but that's when I am very motivated. I have farmers handles and a sled also. I used to do sandbags, but my biceps cannot handle picking them up. I have one that was torn and repaired. The other is on its way out. I also have a small stone, but that tears my biceps up also. I let my wife use it. What can I say, I'm a giver.

Now the kb swings are great. I am the master of the light kb swing. I like anything I can do in my basement because it's nice and cool down there.

Joe Black
07-08-2009, 12:59 AM
Hey Vin,

I'm the same, I tend to hold on to fat incredibly easy and have started doing GPP work in the last 5-6 weeks to get me moving around and breathing hard. I love it.. 40 mins of weights, followed by 20 mins of tough GPP and I am ready to drop and I feel I've had the best of both worlds.

I found the most important thing was to be consistent with it. Your capacity will increase and very quickly if you are consistently doing GPP and are uppin the volume or weights each time you do it. It doesn't need to be a huge amount and it doesn't have to be veery week, but as with anything where you are looking to improve, you have to keep pushing yourself on a regular basis to work beyond what feels comfortable.

In reality, I HATE it. I really do hate it. The only thing I like about it is that it is a healthy thing to be doing and that it is getting me lean. Everything else I hate but I just get my head down and crank it out because theres just no other damn way.. Oh, and I have some guy that's much bigger than me shouting at me to not be a slacker, that helps lol

A few things I do as part of a circuit which you could do standalone.

Squat and push press with ball - basically hold the ball with both hands at shoulder height in a squat position and then squat and explode up, pushing the ball into the air as high as you can. When it falls to the floor and bounces up, grab and repeat. I normally do 12 or so as part of a ciicuit.

Ball Slams - Same starting position but raise the ball over your head and slam it into the ground as hard as you can. It'll bounce up and then catch it about mid way on the way down and slam it into the floor again. 12 or so reps again as part of a circuit.

Farmer Walks - these are a killer.. Either with dumbells or sometimes I use olympic bars in each hand.

Here are a few circuits which I do which you could try... Just adjust weight and volume accordingly:

2 laps of the following circuit:


sled dragging in car pack - 4 lengths (2 with 50kg and then 1 with 30KG backwards and 1 with 30KG normal)
Squat and push with ball x 10 (basically squatting with a ball and then pushing it high into the air)
Carry a 32.5kg dumbell to end of car park and run back
Ball Slams into floor x 10
Run to end of car park and bring 32.5k dumbell back
Resisted run to end of car park (Trainer behind me with a band)


3 laps of the folliwing circuit:

(all done on a 30m track).


25KG overhead barbell carry (up and back - 60m total)
one arm dumbell by side carry with 27.5KG dumbell (up and back wth each hand - 60m total)
one arm overhead dumbell carry with 10KG dumbell (up and back wth each hand - 60m total)
one arm overhead and one arm side carry with 27.5KG and 10KG dumbell (up and back with each hand - 60m total)
turkish get ups 2 on each side with the 27.5KG dumbell



The other thing you could do is just stack some exercises together and do a circuit. The weight shouldn't be heavy..

So perhaps.

Squats x 10
Chins x 6-10
ball slams x 10
etc etc

Doing these back to back gets really hard!

Sensei
07-08-2009, 01:31 AM
I'm all for simplicity when it comes to fat man GPP (I love that title btw). Do what you don't hate. My favorite exercises for general conditioning:

*walking
*kettlebell swings
*sandbag carries
*sled pulling/pushing
*farmers walk

Joe Black
07-08-2009, 04:32 AM
I see an article in the making - fat man gpp :)

samadhi_smiles
07-08-2009, 09:33 AM
I'm not a fat man by ANY means, but I think this would work well for a fat man: rope pulling. Attach like 100 pounds to a rope and haul it like 50 yards or so (pulling it hand over hand not dragging it). Then run (walk?) the rope back down the length and haul it again. Keep doing that and you will be worked.

Also sledgehammer strikes have been working me the **** over.

WillNoble
07-08-2009, 09:59 AM
Prowler...

That thing is demon spawn, but a helluva tool.

Travis Bell
07-08-2009, 10:10 AM
Prowler...

That thing is demon spawn, but a helluva tool.

Quoted for truth.

I was setting up the prowler yesterday for the football team and one of the seniors walks up to it, stares down and said "Well hello Satan"

bowester
07-08-2009, 12:15 PM
Things I like:

Stadiums (walking) at local football field
Rope undulations - loop a 50 foot 1.5 to 2 inch rope around a tree and make waves...sound easy? If you do it right it isn't.
Speed walking - only when nobody else is around, really, this looks stupid.
Heavy bag -
Fireman's carries - my girlfriend is about 130, toss her over the shoulder for
a hundred yards, walk back and do it again
Sandbag carries - similar to above without laughter
Sled work - Frontwards, backwards, sideways. Just get the 100 yards.
Medicine ball slams - I've got a 16 and a 30 pounder .Again, usually 100 yards up and back,
Hiking in the hills - get good shoes and walk with some speed, take water.
Walking against current in stream - About waist deep water is best.
Sledgehammer - I've got a 12 and a 16, alternate sides every swing and hit the tire 40x total for three sets after I crawl out of bed.
4Runner pushing - discourage your partner from unexpected braking.

That's about it, mix them up to keep it interesting and shoot for three times a week.

Best,
Brian

Off Road
07-08-2009, 01:22 PM
I hate cardio too. It's just so boring. But GPP can be fun...
Once a week I do sled dragging, and sometimes I'll throw in stone carries and a wheelbarrow/loading medley.

vdizenzo
07-08-2009, 07:19 PM
Great responses everyone. I don't necessarily think I'm fat. I'm just big! I see fat people move around a lot easier than I do. I just feel better when I move around and gpp is the only way I don't mind doing it.

By the way, the prowler is the worst thing in the world. I pushed the low handles about 100' down and 100' back. I thought I was fine, but by the time I got a few steps away from the prowler I thought my lungs were going to collapse. I could not believe how punishing it was. I wish I had one at the house.

Travis Bell
07-08-2009, 10:05 PM
Do you have one at the gym?

vdizenzo
07-09-2009, 12:08 PM
Do you have one at the gym?

Yeah, but I only go to the gym once a week and I don't do gpp on training days.

samadhi_smiles
07-09-2009, 03:50 PM
so "fat" guy GPP would be anything that works that doesn't require you to move your own body around too much. So like sledgehammer tire strikes would be ideal (right?).

The antithesis (opposite) or fat guy GPP would be your walking lunges, I guess.

BFGUITAR
07-09-2009, 04:17 PM
I am surprised no one mentioned tire flipping! I don't mind doing this.

Seeing as I hate running this is a good thread for me. I am going to try this stuff out!

BTW Fat man GPP is a great idea for an article!

Joe Black
07-10-2009, 12:58 AM
Great thread guys.

Lots of straight forward ways to get fitter!

Goodwinm
07-10-2009, 05:29 AM
Sandbag flipping is fun with a heavy enough bag.
Firemans carry for distance is awesome too.
Sandbag bearhug walking.

There are loads more but these are my favourite!

Off Road
07-10-2009, 08:10 AM
I miss my sand bag. Mine busted open. I really need to make a new one with more duct tape.

My favorite sandbag GPP was:

Clean and press until tired out
Then shouldering it until tired out
Then squatting for the last few brutal reps.

Sensei
07-10-2009, 09:53 AM
What do you use for your sandbags Off Road? Contractor bags (double bagged) inside of an Army duffle bag work pretty well if you haven't tried it already.

the prowler, car pushing, stones, tire flipping, etc. - in other words, strongman events, are all fun things for general conditioning. I've never been big on hitting tires, but it would be great too.

Off Road
07-10-2009, 01:09 PM
What do you use for your sandbags Off Road?

I was using one of those big kayaking dry bags. It was holding up pretty good and I always meant to duct tape it. But one day I dropprd it and it blew open. I cleaned it up and always meant to replace it but never got around to it.

I do have a tombstone that I use for carries and stuff. It weighs about 125 lbs. It even has someone's name carved in it. I try to carry it at night so not to scare the neighbors :evillaugh:

Titanium_Jim
07-11-2009, 04:39 PM
I recently found a good GPP exercise. When I can find someone willing to participate, I play catch with a 45 pound punching bag. It's bottom heavy so you have to grab and catch it in the right spot, and I switch up the ways that I throw it, because like vdizenzo said about his medicine ball toss, the first time I did it I mostly threw it one way, and had bicep tendonitis on one arm for a couple days after.

Joe Black
07-17-2009, 02:07 AM
Did this GPP style workout last night. Very simple and all you need is some dumbbells and some space :)


4 circuits with 90 sec rests (obviously adjust weight and volume to your preference)

For this circuit, we used 1 x 25K dumbbell and 2 x 22.5KG dumbbells

10 front squats (holding a 25KG dumbbell)
run the 25K dumbell 30M
run back 30M
run the 22.5K dumbell 30M
run back 30M
run the 22.5K dumbell 30M
run back 30M

dynamo
07-19-2009, 03:21 PM
Did this GPP style workout last night. Very simple and all you need is some dumbbells and some space :)


4 circuits with 90 sec rests (obviously adjust weight and volume to your preference)

For this circuit, we used 1 x 25K dumbbell and 2 x 22.5KG dumbbells

10 front squats (holding a 25KG dumbbell)
run the 25K dumbell 30M
run back 30M
run the 22.5K dumbell 30M
run back 30M
run the 22.5K dumbell 30M
run back 30M

where did you do this? outside? on a basketball court? did you hold the dumbbell on your shoulder or waist high?

eps
07-20-2009, 01:03 PM
Just to throw an idea around. Sprint (or jog) with a weighted vest. Say from 25, 50, ... to 100 lbs?

That's my plan in the immediate future :)

Joe Black
07-31-2009, 12:07 PM
where did you do this? outside? on a basketball court? did you hold the dumbbell on your shoulder or waist high?

The gym I go to has an inside 30M sprint track.

I hold the dumbell with two hands up high, against my chest (imagine the top part of a curl)

thewicked
07-31-2009, 12:14 PM
try some kettle bells and sand bag work vinny..both are BRUTAL and very adaptable to pretty much anything. Alot of my PL'n clients use them and it definately is paying dividends.

LoneJeeper
08-05-2009, 08:41 AM
This is an awesome thread. I wish my GF would let me use her for more GPP workouts :D

I sawed down a couple trees in my back yard, one softwood (white pine) and one hardwood (hickory). I have them at the same lengths, and did some calculations to get an idea for the weights. I've screwed boards to the end so they don't wobble back and forth as bad when i flip them.

The very lightest of the trunks I can pick up and lay across my back for lunges, I usually remember to swap ends. (not a perfect cylinder)

I really should put up a video.

powerpeppiness
08-16-2009, 01:18 PM
Love this thread just want to throw this out there would cutting grass with a pushmower and bagging it be a form of gpp I ask because i would love to be able to justify in my mind that I am helping my lifting by cutting grass

shawno
08-16-2009, 03:50 PM
I'm with Sensei on this, do what you don't hate.
Walking with a weighted vest is always simple and gets the HR up a bit. I sometimes take this to a different level, I'll wear the vest throughout a workout - not on a heavy day though. Will also wear it cleaning my apartment or car, just to add a level of difficulty.
So IMHO powerpeppiness, cutting the grass could be GPP but I think you'd need to throw a weight vest on.

vdizenzo
08-17-2009, 10:58 AM
The weight vest is a staple of my gpp when I'm not 320 like I am now. I'm my own weight vest. I have a 20lb and a 40lb vest at the house. We need two at my house because both the wifey and I use them. They are great to just walk around in. You can do all kinds of bodyweight exercises with them on. Lunges, split squats, and box jumps are also really good forms of gpp to do with them. Check ebay regularly and you can usually find a good deal on them. They can run expensive if you don't shop around.

Clifford Gillmore
08-17-2009, 01:36 PM
I'm going to start taking the EliteFTS rickshaw out side and doing alternate runs with it and our 600lbs tire, I REALLY need to do some more stuff other than sled dragging - which I've been neglecting too!

Joe Black
08-21-2009, 03:17 AM
Here is a cool carry workout I did last night.


Overhead carry with olympic bar (40KG) for 60M
One handed 22.5KG dumbell suitcase carry for 60M (30M each hand)
One handed 12.5KG dumbell overhead carry for 60M (30M each hand)
Two handed 22.5KG/12.5KG dumbell carry (suitcase and overhead) for 60M (30M each hand)
Farmers Walk with an Olympic bar (40KG) in each hand (parallell and each side to my body)
Dumbell Shuttle run 30M run and 30M dumbell carry x 3 (2 x 22.5KG, 1 x 12.5KG)

ectx
08-21-2009, 04:15 PM
Today I tossed a medicine ball against a wall. As it rolled back (I tossed it hard) I squatted down, picked it up, and threw it again. I did 2 sets of 20 and this was right after 20 minutes on the treadmill, so I was breathing a little heavy. It served its purpose.

If I recall correctly, Tate and Wendler suggest something very similar...especially for bigger guys. Their take on it is to go outside and throw a medicinie ball out as far as you can...walk over and pick it up and throw it again...do this for 20 - 30 minutes.

vdizenzo
08-21-2009, 07:14 PM
If I recall correctly, Tate and Wendler suggest something very similar...especially for bigger guys. Their take on it is to go outside and throw a medicinie ball out as far as you can...walk over and pick it up and throw it again...do this for 20 - 30 minutes.

I probably stole the idea from them. There's no original ideas anymore. After being around as long as I have it's hard to remember where I learned what.

Clifford Gillmore
08-22-2009, 12:00 AM
I'm going to start taking the EliteFTS rickshaw out side and doing alternate runs with it and our 600lbs tire, I REALLY need to do some more stuff other than sled dragging - which I've been neglecting too!

Man, the tire flips sucked. I even used the smallest tire (300lbs), and after 10 fast flips my throat was burning. The Rickshaw runs were good fun thought! Only had 220lbs on top of it, but my traps got something out of it.

theBarzeen
09-26-2009, 07:45 PM
Neat to know that other fat guys are doing this stuff too......... I'm not sure if I'm allowed to comment on this as I have just dropped under the 300# mark and am not sure if I'm considered fat any more


I've been lucky to be at Jakked gym, where there are a bunch of strongman competitors and all the neat implements to play with

I've been doing :

the prowler

weight sled ( or a car) with the harness

kettlebell tosses ( like a clean but with more follow-through)

tire flips to 650#

sand bag stuff ( squats and carries)


.... and I think I've been gaining greater GPP through osmosis just by watching the strongman and highland guys train

Raleighwood
12-09-2009, 04:34 PM
I did this today after my work out, and it felt pretty damn good...

I used a 20lb dumbbell, but I started very conservatively. I'd recommend a 1/8, 1/6, 1/5 or if you are bad ass 1/4 of your body weight for the dumbbell.

5 snatches each arm, 5 swings each arm, 5 burpees. One minute rest. Repeat 3-5 times.