Author Topic: Triathlon sprint prep  (Read 138327 times)

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adarqui

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Re: at it...again ugh
« Reply #15 on: November 23, 2010, 04:23:51 am »
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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/




cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace

John Stamos

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Re: at it...again ugh
« Reply #16 on: November 23, 2010, 08:10:13 am »
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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/




cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace

yeah i did jump squats, just the angle was to low so u could just see my ass and down, figured itd be awkward to put in lol

and ill do the overspeed REA squats next time to try them out kinda seems like its a awkward movement( with the lil hop while your going down)

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 #17 on: November 23, 2010, 08:15:18 am »
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as far as today i weighed in the same, prolly 233 without shoes after a bowl of hunny bunches of oats (3/4 cup, and 1/2 a cup of milk) and i had to take a dump but yeah 233 its still being.  what helped me was i counted calories just for breakfast and i was pretty shocked to see how much i was really eating.

anyway, heres what i did at 7:30am this mornin

Rep Upperbody day

bench- 135lbs 3x40
Incline DB press- 50lbs 3x40
military press- 135lbs 3x15
pull ups- idk like 3x3
Lat pulldown- 150lbs 3x25
curls/ extensions- 2x15

then i ran a mile on a incline of 3 at 6.5mph, last 10th of a mile i put it to 8, to easy of a run tho

later on today i might do a lil bit more Olympic lifts or maybe just save them for tomorrow and do some sort of circuit or more cardio
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 #18 on: November 23, 2010, 05:35:56 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/




cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace

yeah i did jump squats, just the angle was to low so u could just see my ass and down, figured itd be awkward to put in lol

and ill do the overspeed REA squats next time to try them out kinda seems like its a awkward movement( with the lil hop while your going down)



don't go too heavy starting out, just keep it to 30-40% of 1RM and focus on form, getting those feet off the ground while dropping into a half squat.. make sure you stay tight though.

pc

John Stamos

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Re: at it...again ugh
« Reply #19 on: November 23, 2010, 09:27:12 pm »
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should i pause at the bottom or just go up, and would it be worth it to try n combining it with a jump squat.


also today i did some cardio

10 mins on the arch trainer
10 mins on the bike
10 mins on the treadmill
10 mins on the elliptical

tomorrow will be an early mornin oly lifting session before i pick my pay check up

I will get it on tape hopefully, even tho obv my oly lifts are laughable prolly but whatevs
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 #20 on: November 24, 2010, 12:27:49 pm »
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did a olympic lift day today with 10 mins on the treadmill.

didnt get the whole workout on cam cuz to many people in the weight room today which sucks balls

but started off with

BTN jerk- 135, 185, 225
hang cleans- 135
hang snatch- 135
power curls- 135
DB snatch- 60lbs, 70lbs, 80lbs, 90lbs
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 #21 on: November 26, 2010, 09:32:48 pm »
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today just did some oly lifts and practiced someother lifts nothing special, played ball

because of thanksgiving i weighed in at 238 with shoes on.  i got maybe 4 inches above rim which is shit but whatever
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 #22 on: November 27, 2010, 02:33:15 am »
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today just did some oly lifts and practiced someother lifts nothing special, played ball

because of thanksgiving i weighed in at 238 with shoes on.  i got maybe 4 inches above rim which is shit but whatever

4" above rim at your size is impressive, get to 200 mang.

pc

John Stamos

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Re: at it...again ugh
« Reply #23 on: November 27, 2010, 04:21:03 pm »
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did a little bit of chest today
bench- 135x20
            3 sets of 225x10

Incline DB flyes- 30lbs(very light) with a 2 count pause at the bottom  3x15

machine press- 200lbs for 2x10

Pushups- did the whole, do 1 push up, rest, do 2 push ups, rest, 3 push ups, rest etc til you hit 10

ran a mile

nothing major
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 #24 on: November 29, 2010, 12:29:21 pm »
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today was a bit pressed for time, had to get to the bank and shit so, started off with some oly lifts

hang clean- barx10
                   95lbsx10
                   135 3x3/ depth jumps 3x until vert dropped a lot
Jump squat/ REA squats- 3x8 roughly (65lbs, still getting used to the REA squats, form still sucks so not going heavy)

cleans- 135, 3x8/ tuck jumps 3x8

giant set of
weighted jumping split lunges or whatever 3x? prolly around 5
running 2ft jumps(3 steps or so) 3x3
medicine ball pogo jumps 3x8

legs are fatigued

i have videos of the jumps, weird angle (used with the ipod) but the desk i tried to compare it to is idk ill have to measure how tall it is but i think i was getting a lil over 30"s on the jumps.  The big air conditioner thing i was hitting was about 9'6 in the air and i was getting full hand on it(+8inches)

but ill upload them a lil later, had a bowl of Kashi cereal so gotta dump
« Last Edit: November 29, 2010, 12:55:06 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.

adarqui

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Re: at it...again ugh
« Reply #25 on: November 30, 2010, 01:30:30 am »
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today was a bit pressed for time, had to get to the bank and shit so, started off with some oly lifts

hang clean- barx10
                   95lbsx10
                   135 3x3/ depth jumps 3x until vert dropped a lot
Jump squat/ REA squats- 3x8 roughly (65lbs, still getting used to the REA squats, form still sucks so not going heavy)

cleans- 135, 3x8/ tuck jumps 3x8

giant set of
weighted jumping split lunges or whatever 3x? prolly around 5
running 2ft jumps(3 steps or so) 3x3
medicine ball pogo jumps 3x8

legs are fatigued

i have videos of the jumps, weird angle (used with the ipod) but the desk i tried to compare it to is idk ill have to measure how tall it is but i think i was getting a lil over 30"s on the jumps.  The big air conditioner thing i was hitting was about 9'6 in the air and i was getting full hand on it(+8inches)

but ill upload them a lil later, had a bowl of Kashi cereal so gotta dump

upload that shit!@$ but not to metacafe, make a youtube mang.. come on, metacafe sucks ;d



John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #26 on: November 30, 2010, 11:36:31 am »
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yeah i will sometime

but today was just a quick upperbody day

ran 2 laps( had a fuck this attitude) for my warm up
stretched for about 2 mins

1x10 250lbs chest press machine
did 3x30 seconds of bench with 135lbs fast as i could
then 3x30 seconds upright row into mini clean n press
2x30 seconds shoulder press machine

did arch trainer for 10 mins

weighed in at 232
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: Going Back Like Cadillacs On 4 Flats
« Reply #27 on: November 30, 2010, 11:37:24 am »
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and on the jumps, i was getting 28-30"s on them..not bad after a leg workout tho i guess

im thinking about getting those nike waffles or whtever they r
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: Going Back Like Cadillacs On 4 Flats
« Reply #28 on: December 01, 2010, 04:10:05 am »
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and on the jumps, i was getting 28-30"s on them..not bad after a leg workout tho i guess

im thinking about getting those nike waffles or whtever they r

nice, they feel even better for single leg jumps than double.. they feel great tho i love em`, sprints/jumps/plyos, you'll love wearing them for that.

pc

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #29 on: December 01, 2010, 11:16:59 am »
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i can only find 1 pair that isnt sold out, they are the V11s same thing pretty much right?

on another note, im doing judo at a college near me during winter because i dont feel like driving to rochester in snow.  But once my judo classes are done ill be starting at 10th planet JJ in rochester, starting off with JJ, striking and fight fitness or whatever so hopefully gettin my ass in shape before then
« Last Edit: December 01, 2010, 01:56:43 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.