Author Topic: Triathlon sprint prep  (Read 137240 times)

0 Members and 1 Guest are viewing this topic.

John Stamos

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #30 on: December 01, 2010, 09:44:24 pm »
0
today i started off doing front squats then i remembered i hate them, so i did narrow stance back squats which i havent done in awhile, worked up to 315x5

then did

hang snatch- 150x3
hang clean- 225x3
power pulls- 135x8

and someother shit idk im tired n cant think
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

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #31 on: December 02, 2010, 10:59:44 am »
0
today my cousin woke me up so went to the gym at 9ish.

did little shit since today was gonna be a day off but oh well.

jump rope- 2x100 count

pull ups( wide grip )- x5
            ( Medium Grip )-x6
            ( Close grip )- x10

push ups- 3x30

dips- 3x10

plate front raisex10 into "truck driver" or whatever u wanna call it

then tried to run a decent mile.

put it at 9.6mph which is like a 6:40 mile.  Felt good but my right glute started cramping up about 3 mins in so had to slow it down to 6.5mph for a lil bit, then just kept raising it for the last .15 miles i did it at 10.5mph soo overall it was a 7:16 mile at 235lbs which i cant really complain but if my ass didnt cramp up it woulda been a lot better.

tonight ill be working then at 7 ill be grappling for about an hour or so.

plan on going over some submissions and sweeps with them, then just have 1 group do a 4 min round and the other group go on the treadmills and keep switching back and forth


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

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #32 on: December 02, 2010, 01:09:08 pm »
0
gonna go out to do some jumpin, still have 2 hours till work

not worth filming tho, rim only goes to 8, 9 sometimes if i can get it to stay, i broke the bolt that goes through and holds the adjustable arm thing in place
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.

LBSS

  • Hero Member
  • *****
  • Posts: 11246
  • plugging away...
  • Respect: +5732
    • View Profile
    • Email
Re: Going Back Like Cadillacs On 4 Flats
« Reply #33 on: December 02, 2010, 02:40:08 pm »
0
Why were you trying to run a fast mile?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

John Stamos

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #34 on: December 02, 2010, 09:35:11 pm »
0
just to change things up, i usually just do a slow 2 miles or something but i wanted to see where i was at since in my smaller days i was in the 5s for the mile
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 29586
  • who run it.
  • Respect: +6996
    • View Profile
    • Email
Re: Going Back Like Cadillacs On 4 Flats
« Reply #35 on: December 03, 2010, 04:57:38 am »
0
just to change things up, i usually just do a slow 2 miles or something but i wanted to see where i was at since in my smaller days i was in the 5s for the mile

damn 5:xx is good stuff, i forgot you were in that range way back.

good stuff

John Stamos

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #36 on: December 03, 2010, 10:34:05 am »
0
yeah, it looked kinda awkward my senior year, i had to do the mile one time and i was 195lbs...pretty lean i might add haha and i was running against kids 130-140lbs, i beat 1 of them and i ran a 5:45-5:50...at least the girls didnt beat me


but yeah today i just worked out.

grappling last night was good and bad, i hate wrestlers and i hate grappling noobs cuz they get in 1 position and keep that position no matter what cuz they dont know what else to do.

but first 2 minute match- 30 seconds in he turned his back i got a rear naked choke
                            another 20 seconds or so later we restarted....got him in a knee bar.
                            last seconds of the round i got another choke

second 2 minute match- not a whole lot went on, he got offered a chance to wrestle with the olympic team back in the day so he just wrestled since he doesnt know jitsu, its hard doing stuff to dead weight pretty much


third 2 minute match- got the key lock in half guard, sweep into electric chair..tapped him out
                                   second submission, took his back...cowboy armbar
                                   last submission- wicked Gogoplata (normal gogoplata but move your free leg opposite side of opponents head, lock it in, u have gogoplata+armbar


Todays workout

bench- 135x6
            225x4
            275x2
            300x1
            315x1
            325x1( really easy single but i have a habbit of going to heavy and tearing my shoulder )

Incline DB flyes- 40lbsx10
                          50lbsx10
                          60lbsx10

Pec dec superset with chest press for 3 sets, the chest press was 150lbs and the pec dec was 125lbs(goes up to 150lbs)


i have to go back at 5:00 to give an orientation on the machines since they r "oh so hard" to use

so ill do my cardio and shit then
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 29586
  • who run it.
  • Respect: +6996
    • View Profile
    • Email
Re: Going Back Like Cadillacs On 4 Flats
« Reply #37 on: December 03, 2010, 09:44:57 pm »
0
yeah, it looked kinda awkward my senior year, i had to do the mile one time and i was 195lbs...pretty lean i might add haha and i was running against kids 130-140lbs, i beat 1 of them and i ran a 5:45-5:50...at least the girls didnt beat me

nice



Quote
but yeah today i just worked out.

grappling last night was good and bad, i hate wrestlers and i hate grappling noobs cuz they get in 1 position and keep that position no matter what cuz they dont know what else to do.

but first 2 minute match- 30 seconds in he turned his back i got a rear naked choke
                            another 20 seconds or so later we restarted....got him in a knee bar.
                            last seconds of the round i got another choke

second 2 minute match- not a whole lot went on, he got offered a chance to wrestle with the olympic team back in the day so he just wrestled since he doesnt know jitsu, its hard doing stuff to dead weight pretty much


third 2 minute match- got the key lock in half guard, sweep into electric chair..tapped him out
                                   second submission, took his back...cowboy armbar
                                   last submission- wicked Gogoplata (normal gogoplata but move your free leg opposite side of opponents head, lock it in, u have gogoplata+armbar


you ever gonna naga or anything?

John Stamos

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #38 on: December 04, 2010, 03:37:51 pm »
0
prolly summer of 2012  ill start competing, im going to be doing 6 months of 10th planet JJ then a few months of judo during the winter time, judo starts late january..but yeah  i might start at grapplers quest or NAGA
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 29586
  • who run it.
  • Respect: +6996
    • View Profile
    • Email
Re: Going Back Like Cadillacs On 4 Flats
« Reply #39 on: December 05, 2010, 05:12:50 am »
0
prolly summer of 2012  ill start competing, im going to be doing 6 months of 10th planet JJ then a few months of judo during the winter time, judo starts late january..but yeah  i might start at grapplers quest or NAGA

awesome mang

John Stamos

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #40 on: December 05, 2010, 08:25:45 am »
0
forgot to post yesterdays workout. i dont remember the rep schemes but yeah

warm up- some sprints in the weight room
                power skips
                karaoke



hang snatch- 3x3(i think) 135lbs
REA squats- 3x?
weighted jumping split lunge thing
back raise- 100lbs db hold
3x leg machines with 3 sets of jumps
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

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #41 on: December 06, 2010, 11:57:58 am »
0
did a timed interval thing today.

30 seconds 135 on the benchx4
30 seconds high pull to clean n press 135lbsx4
30 seconds pull upsx4 (which didnt really get to far)

then i did 20 minutes on the treadmill at 5.5mph, last minute i put the incline to 15 which killed my legs
10 mins on the bike
10 mins on the arch trainer
20 minutes on the elliptical

just to switch things up.

all together i did 5.5 miles


plan on doing another hour of cardio later tonight, and some back n arm work
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 29586
  • who run it.
  • Respect: +6996
    • View Profile
    • Email
Re: Going Back Like Cadillacs On 4 Flats
« Reply #42 on: December 06, 2010, 08:11:06 pm »
0
did a timed interval thing today.

30 seconds 135 on the benchx4
30 seconds high pull to clean n press 135lbsx4
30 seconds pull upsx4 (which didnt really get to far)

then i did 20 minutes on the treadmill at 5.5mph, last minute i put the incline to 15 which killed my legs
10 mins on the bike
10 mins on the arch trainer
20 minutes on the elliptical

just to switch things up.

all together i did 5.5 miles


plan on doing another hour of cardio later tonight, and some back n arm work

nice man that's a good workout.

John Stamos

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #43 on: December 06, 2010, 09:06:36 pm »
0
2nd workout today, i did some bent over rows, just with 135, normal and reverse grip, going slow in the reps

3x10( each grip )
lat pulldown- 200lbs 3x10
then i got interrupted cuz my friend got there n we got to talkin to much
curls- 135lbs 4x8(straight bar)

then 20 mins nice n easy keepin it at 10 min miles
20 mins on the bike
20 mins on the elliptical
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

  • Hero Member
  • *****
  • Posts: 3054
  • Respect: +1041
    • View Profile
Re: Going Back Like Cadillacs On 4 Flats
« Reply #44 on: December 07, 2010, 11:57:56 am »
0
warm up

squats- 135x10
             225x5
             315x3x5
             2752x3
             225x5
             135x5
all close stance(i am usually a wider stance squatter) but when i was dunking off 2 feet i got my close stance over 400lbs so thats my goal

good mornings- 135x3x10
DB swings- 50lbsx3x10
leg press- 400lbsx3x10
leg extension- 200lbsx3x10
leg curls- 150lbsx3x10

later today ill do about an hour of cardio and also play some ball
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.