Author Topic: Triathlon sprint prep  (Read 160901 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3210 on: June 04, 2019, 12:27:03 pm »
0
My sandbag was soaking ass wet so I didn't haha

Today

2 mile run in 18:40
Cleans to 195
Snatch to 145(shit shoulder mobility but felt easy)
Squat: teaching myself to full squat again.  Did 3x3 with 225 to get the feeling of it
Hammy curls.
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: Triathlon sprint prep
« Reply #3211 on: June 05, 2019, 12:50:46 pm »
+2
10 min bike: treadmills were taken up and had a feeling the people who fart fuck around on the squat racks were gonna be in soon. Sure enough on my warm ups they showed up.

Strict oh press: 95-115-135-155-175-185-195-205
Early weights were 8 to 10 then 155 to 185 was triples then 205 was a single
5 min AMRAP: OH PRESS@135X53

DB STRICT PRESS: Palms facing each other up to 60sx8
Then a bunch of db work and cable work ending with triceps.
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: Triathlon sprint prep
« Reply #3212 on: June 10, 2019, 06:54:59 pm »
0
15 min run
Snatch to 155
Clean to 200x3
Front squat(feels horrible) for sets of idk at 200
Lat pulldowns

Just wanted a quick workout, had to paint my car earlier in the day.
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: Triathlon sprint prep
« Reply #3213 on: June 11, 2019, 11:32:22 am »
+3
20 min jog
Up to 3x3@165 for strict oh press
Felt fatigued today.  It was warm yesterday then rained and got cold so I woke up feeling shitty.
5 min AMRAP oh press@95lbs
Total: 90
I rushed too much, if I did 5s at an even pace I would have hit 100.

Gonna hit shoulders n Tris til noon then I'm out.
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: Triathlon sprint prep
« Reply #3214 on: June 13, 2019, 02:22:04 pm »
+1
Middle of June and it's high 50s.  Woke up feeling shitty.  Tomorrow will be just a hard day, run, tabata, full body workout.
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: Triathlon sprint prep
« Reply #3215 on: June 14, 2019, 05:56:11 pm »
+2
Where I do my tabata work was locked

20 min jog
Deadlift: hard time getting any pchain activation, felt super weak. 
Squats same deal
Pendley rows up to 185
Dead hangs for 3 sets of 40 secondsx2 then 28 the last set
Hammy work.

Pretty piss poor of a week.
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: Triathlon sprint prep
« Reply #3216 on: June 17, 2019, 05:27:35 pm »
+2
3x10 sandbag oh press@100 lbs
2x10 sandbag cleans
Farmers carries x 3

Sick over the weekend so just getting back at it.
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: Triathlon sprint prep
« Reply #3217 on: June 18, 2019, 11:06:16 am »
+3
I might join a new gym, I'm getting sick of this shit.

There's 2 racks in the gym, 1 guy was squatting and a girl in the other was doing a giant set with bent over rows, t bar rows, lat pulldown and talking to people all over the gym.  Normally I'd take it over but the chick who runs the gym is in here and they are friends.  How people like that can be so fucking stupid is beyond me.

There's a new powerhouse gym that's a lot better and I get a discount cuz of where I work is a good option.

Anyway
Standing strict db press: up to 75sx5
Then side raises n front raises with cable rear flyes with rotators and a run

Idk I'm pretty pissed off so I'm just going to leave.
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: Triathlon sprint prep
« Reply #3218 on: June 19, 2019, 02:29:28 pm »
+2
Woke up early, did a 20 min trail run

Got to the gym at 9 instead of 1030 to get there before the douches.

Deadlift: paused at knee for sets of 5 then 3s then singles.
135-165-185-215-225-250-275-300
315x8
Dropped to 225 and 135 for sets of 10 for RDL.

Barbell rows, db rows, lat pulldown same shit.
Dead hangs for 3x max time.
Left my phone in my car so I didn't time it.  Definitely better than last week.

Also deadlift is still double overhand.
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: Triathlon sprint prep
« Reply #3219 on: June 21, 2019, 01:53:40 pm »
+3
20 min jog

Squat with green bands: tension is idk, pretty hard to get it on the bar.
Triples with a pin pause to 225
Right quad started to act up like it wanted to cramp
Switched to regular: up to 275x1

Leg press:3x10
Leg curls: 3x10
DB deadlift: 60x10-100x10-115x10-125x10
Max dead hangsx3
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: Triathlon sprint prep
« Reply #3220 on: June 24, 2019, 02:30:15 pm »
0
2 mile road jog

Had shit to do this morning so just a quick run.

Tomorrow will be back n deadlifts n grip.
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: Triathlon sprint prep
« Reply #3221 on: June 25, 2019, 11:27:52 am »
+2
No cardio, treadmill looked miserable and they had buckets n shit on the track.

Deadlift, triples to 275 then singles to 335
135-165-185-215-225-255-275-300-335x6-350x1
So I widened my stance on 350 and it felt horrible lol

Rdl: 225x5-255x5-275x5

DB rdl: 100x10
125x2x5
Knurling tore up my hand
Dead hangs first round was 43 seconds then the other 2 we're shit.  Ordered the gymnastics grips cuz my grip isn't failing me it's just tearing up my hand.
Lat pulldowns
Biceps.
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: Triathlon sprint prep
« Reply #3222 on: June 26, 2019, 12:11:52 pm »
+1
Jog: 21:58

I'll get the distance when I go to work, I believe it's over 2 miles.  It was a road jog in 80 degree weather which is nice but I'm just not used to it yet.

Work is being weird about shit so I'ma apply to the pd again.  Since I'm 30 the test is easier lol. So I might do every other day is cardio and the other days are straight workouts.

Next week I'll start it and do 25 min jogs and increase time by 5 mins when I feel good.
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: Triathlon sprint prep
« Reply #3223 on: June 27, 2019, 10:31:35 am »
+1
Oh strict press to 185x3 then 205x1
135-155-170.....205
Then 44 reps of 135 in 5 min AMRAP

Then basic shit like side raises n triceps
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: Triathlon sprint prep
« Reply #3224 on: July 01, 2019, 03:07:56 pm »
0
30 min trail run

Oh strict press: triples up to 185 then 195 for a single.  Shit but after a 30 min jog it ain't too bad, especially fasted.

Bench: this felt like garbage and my right pec didn't feel good.  Up to 245x3

Then db work for shoulders and triceps.
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.