Author Topic: Triathlon sprint prep  (Read 139452 times)

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John Stamos

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Triathlon sprint prep
« on: November 08, 2010, 01:15:43 pm »
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 :strong:

k so took awhile off didnt feel like jumping or playing basketball.  Did a lot of powerlifting and bodybuilding, I have my old stats at tvs idk i tihnk it was 365x2 bench, 550 squat and 500 deadlift.

Are these my stats now? no but probably not far off.  I got into MMA again also so ive been doing a lot of endurance type training so i dont gas out plus to lose weight since i need to be at 200lbs by summertime

i warm up with

1000 count on jump roping
oly lifts
5 laps( 18 is a mile )
speed bag
bw movements (push up, chin ups tri dips)

today will be a "chest" day

Bench- 4x30
Decline DB press- 3x30 (80lbs dbs)
DB flys 3 or 4x10- 50lbs dbs

then ill cool off with a run or some more jump roping

i used to do 1 main lift and 3-5 other lifts since i used to add in tris so the workouts felt weird at first since  i didnt seem like i was doing a lot on paper till i started it

the BW movements i j do 1 set of each for like 5-10 depending on the exercise, it helps to loosen me up
« Last Edit: June 01, 2016, 08:11:23 pm by John Stamos »
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

adarqui

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Re: at it...again ugh
« Reply #1 on: November 08, 2010, 05:48:21 pm »
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herro, welcome back.

John Stamos

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Re: at it...again ugh
« Reply #2 on: November 08, 2010, 09:47:09 pm »
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thanks, id go on these sites more but idk i tend to forget lol

anyway good workout today, bench is way down but not really disappointed

did Bench- 135x10
                  225x6
                  275x5
                  315x2
                  135(partial reps)x60

then did some DB work along with the warm up

I ordered a actual good video camera i hope, so ill record everything i do
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

adarqui

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Re: at it...again ugh
« Reply #3 on: November 08, 2010, 10:13:51 pm »
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thanks, id go on these sites more but idk i tend to forget lol

anyway good workout today, bench is way down but not really disappointed

did Bench- 135x10
                  225x6
                  275x5
                  315x2
                  135(partial reps)x60

then did some DB work along with the warm up

I ordered a actual good video camera i hope, so ill record everything i do

nice! what type (model/brand etc) of cam is it? is it HD capable?

pc

John Stamos

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Re: at it...again ugh
« Reply #4 on: November 12, 2010, 09:04:19 pm »
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thursday i took a break

today was a leg day, havent really hit legs hard in a long time due to grappling but im not grappling till sunday.

warm up with 135 and 225

315x8
365x5
135x30

then i went into just the leg press for a few sets of 10 at 400lbs
leg curl machine for 3x10 at 130-150lbs

lunges- 5 steps each leg 60lbs dbs

40lbs dbs single leg box squats

ended with some squat jumps and box jumps to get back into those.

at 238lbs i was getting a inch or 2 over the rim off 2 feet, prolly a bit more off 1 foot which is better than i figured



and yeah its a vivitar 910HD, its a cheap one but itll do, i just need to get a SD card for it which will be next week sometime or this weekend if the guy buys my cable crossover machine.

I feel like shit tho at 238lbs haha i need to get down asap
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: at it...again ugh
« Reply #5 on: November 13, 2010, 08:41:01 pm »
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startin tomorrow, back on my chicken breast and tuna fish diet, when i was 220lbs i was dunking off 2 feet pretty good, so im pumped to see if i can get back down to 200lbs

but yeah mondays workout is a "chest" even tho i believe i am going to split it all up now and train for vert and explosive ass shit, which means ill have to dig up my old journals
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: at it...again ugh
« Reply #6 on: November 13, 2010, 09:02:27 pm »
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Well my old journals were gay so ill make a new one.  This is the entire workout

Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day


I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha

DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

adarqui

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Re: at it...again ugh
« Reply #7 on: November 14, 2010, 05:44:19 am »
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Well my old journals were gay so ill make a new one.  This is the entire workout

Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day


I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha


lool, it's all good, he's not taboo or anything.. regardless he gave out good info.


Quote

DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things

what kind of sets & reps @ what %, are you going to use on DE upper/lower days? for say DE squat/DE bench?

wonderin`

pc man

John Stamos

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Re: at it...again ugh
« Reply #8 on: November 14, 2010, 05:21:59 pm »
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Well my old journals were gay so ill make a new one.  This is the entire workout

Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day


I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha


lool, it's all good, he's not taboo or anything.. regardless he gave out good info.


Quote

DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things

what kind of sets & reps @ what %, are you going to use on DE upper/lower days? for say DE squat/DE bench?

wonderin`

pc man

DE squat i might stick with the west side method of 8x2 at 45-60% off a high box(18 inches)
DE bench i usually do the same but with 3 reps and i do 4 sets wide grip and 4 sets close with around 65%

If i don't do those then I usually just use a lil over my body weight and go until i can feel my speed significantly slow down(squats)

But i haven't really done speed training in awhile so ill have to play with it a bit, what would u suggest adarq
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: at it...again ugh
« Reply #9 on: November 14, 2010, 07:50:46 pm »
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old footage and the size id like to get back down to and even smaller then that i hope

http://www.metacafe.com/w/5496999

« Last Edit: November 14, 2010, 07:52:53 pm by Eric »
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: at it...again ugh
« Reply #10 on: November 19, 2010, 01:09:35 pm »
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havent done shit this week really, monday did a timed interval with my chest workout and tues-thursday i had to work in the factory so wasnt really in the mood to lift.  But today im just going to do some speed work for lower body since ill be playing ball at 6 and grappling tomorrow from 10-2 then tattoo at 3
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

adarqui

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Re: at it...again ugh
« Reply #11 on: November 20, 2010, 04:55:00 am »
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havent done shit this week really, monday did a timed interval with my chest workout and tues-thursday i had to work in the factory so wasnt really in the mood to lift.  But today im just going to do some speed work for lower body since ill be playing ball at 6 and grappling tomorrow from 10-2 then tattoo at 3

consistency, do it.

John Stamos

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Re: at it...again ugh
« Reply #12 on: November 21, 2010, 02:11:33 am »
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that was the first time i missed even 1 workout in idk over a year, but at work was pretty much a workout, constantly carrying 5 gallon buckets of syrups and big metal tubs that weigh 180lbs, but i made up for the workouts on saturday
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

adarqui

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Re: at it...again ugh
« Reply #13 on: November 21, 2010, 03:36:33 am »
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that was the first time i missed even 1 workout in idk over a year, but at work was pretty much a workout, constantly carrying 5 gallon buckets of syrups and big metal tubs that weigh 180lbs, but i made up for the workouts on saturday

oh ok my bad.. hehe

John Stamos

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Re: at it...again ugh
« Reply #14 on: November 22, 2010, 12:30:30 pm »
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after the workout i weighed in at 234lbs so -11lbs (no shoes)

today i went in at around 830 or so to do my workout.

Started off with a warm up of some ball and some Olympic Lifts

hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)

went into Speed squats

135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)

then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.

went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.

ran a mile on 7.5mph with a 3 incline

heres a little video( i need a bi-pod thing) for the camera

http://www.metacafe.com/watch/5536920/11_22_10/


Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.