Author Topic: Triathlon sprint prep  (Read 290586 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3510 on: October 14, 2020, 01:31:30 pm »
+2
Run
3.8 miles or so.
I had to decide between a long run or a hard run and I chose the hard run.  The hard run was just running back the same route to hit all of the hills versus a longer route but flatter.

I am not in shape and this destroyed me.  Tomorrow I'll lift before cardio.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3511 on: October 19, 2020, 01:45:52 pm »
+1
Treadmill incline walk
22 minutes @3.5mph @8 incline
Bike x 10 minutes at setting of like 17-20

Ik that doesn't mean much by reading it but it was enough resistance to give me a constant quad pump

Bench: 225x10x3
Push ups at varying heights for sets of 10
Cable crossover: 3x10
Tricep work

That was enough, later I will do more stairs
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3512 on: October 20, 2020, 01:01:38 pm »
+2
Deadlift up to 315x3x3( grip is shit)
275 x2x3 with 10 second holds
225 same thing

I did a superset on the way down with safety bar squats, nothing major just trying to get leg work in to prepare for my first official leg day lol

Then back work nothing amazing, on the bike now
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3513 on: October 24, 2020, 12:45:25 am »
+1
Run 2.5 miles then walk for 45 minutes

Felt shitty today and worn out just from that.  An off day I suppose but tomorrow I'll be doing shoulders and legs.
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3514 on: October 26, 2020, 12:40:01 pm »
+1
Have had an ache in my left shoulder so I'm keeping some pressing to a minimum.  It was a lot worse when I started back up which is weird because before covid I didn't have this pain.

So far
Run a mile

Bench to 225x5x3
Superset with push ups

7 min amrap
3-6-9-12....
Barbell thrusters
Burpees
I finished round 12
With a mask on this wod is much worse.

Db bench: 40x3x20
Db push upsx10
I ran 2 laps(18 is a mile) between sets


« Last Edit: October 26, 2020, 01:25:32 pm by John Stamos »
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3515 on: October 28, 2020, 01:53:56 pm »
+1
Stairmaster
Deadlift/ssbar squats superset
Just slowly went up I ended with 315x2 and 200 for the squats.  Felt super tight

Stairmaster
Db rows 70x3x10
Lat pulldown
Curls

Tomorrow is cardio and xfit
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3516 on: November 02, 2020, 05:52:14 pm »
+1
Run 10 mins, 2 min walk
Mile run  in the 10s
Walk for 40 minutes

Bench(shoulder pain)
Just up to 245 for a triple then dropped to 185 for a few sets of 5

Chest fly machine 3sets of 10

Cable crossovers 3x10

Tricep work on cable crossover

7 min amrap
Bb thrusters
Wallball
3-6-9....
I think I went to round of 15

Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3517 on: November 27, 2020, 03:53:04 pm »
+1
Oof it's been awhile

Just been hunting preparing for another lockdown

Went to the gym today and just did full body.

 Bench was 5x5@225 drop set and finished with AMRAP 3 minutes 135
Oh press just up to 135x5(front delt still fucked)
Deadlift/as squat super set

Worked to 200 for the squat and 300 for the deadlifts for idk how many reps

Then cable and db work with tbar rows


I haven't kept track of anything I've been eating so I went into my samsung health app and ballparked some meals and calories.

Just consists of venison, 2 protein shakes, bfast sausage, veggies, fruit, eggs, toast, steak etc.  It has me around 2500 as an estimate so gives me some wiggle room since I won't eat bfast sausage every day n what not and I added another piece of toast cuz the calories was so low.  But it's mostly protein, then carbs and fat are close to the same so idk I'll lower the carbs a lil bit. 

I'll start it Sunday since we are doing Thanksgiving tomorrow cuz everyone had to work Thursday.
« Last Edit: November 27, 2020, 07:25:19 pm by John Stamos »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3518 on: December 11, 2020, 12:58:34 pm »
+2
Earlier in the week

Ssb Squat/ deadlift super set
I worked up to 234-240 depending on how much the ssb weighs and 315 for deadlift
Straight bar squat: up to 275
Db deadlifts: 80x3x10
Then some other shit

Today
Walk until the chick left the track
Run 4 laps, walk 2 for 4 sets
(18 laps is 1 mile)

Clean: up to 195
Snatch work to 95lbs just getting form down again
7 min amrap
3-6-9....
Thrusters
50lb kb swing
Burpees
Made it to round 12
Super fat

Going to walk again to hit my daily goal and stretch.
Its rough getting back into it so next week I gotta make it every day and even if I don't feel like going I'll just go to walk.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3519 on: December 17, 2020, 08:01:35 pm »
+1
This week

Close grip bench for 3x5 @225
Chest flyes
Lots of tricep work
Lots of running

Had 2 cardio days

Yesterday I ran
Deadlift/ssb Squat super set

Up to 275 for 3x5 for deads and 235 or so for the squats.

I felt some aches so I'll start bringing my bag in and wear knee sleeves

Also did back work

Tomorrow I have to work overnight so I'll go early to get accessory work and cardio done.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3520 on: December 25, 2020, 12:40:40 pm »
0
I've been doing the workouts but I am watching wonder woman 1984 right now.  Right away I was wondering how there are kids on the island so I looked it up.  Apparently they raid ships, bang dudes, kill them, throw them back into the sea and go back to the island.

I was thinking about it and I'd probably be fine with Gal Gadot doing that to me.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3521 on: December 28, 2020, 02:07:09 pm »
0
Upper body

Ran for a bit

Bench: 225x5x3
Shoulder still sucks
Drop set back down 225-185-165-135

Strict Oh press: up to 135x4x5

Dead hangs for 4 sets

Db side raises and oh press: 3x10
Db extensions: 4x10

Cable crossovers and push downs for idk 5 sets each

Felt good, tomorrow will be stretching and cardio in the area above the pool which is usually around like 75 degrees or more.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3522 on: December 28, 2020, 11:02:29 pm »
+1
I guess they are calling people for the apprenticeship next week(the job I've been going for..at my current job lol).  I haven't been turned down so it's looking like I'll be getting it.


The plan is I'll want to get through my apprenticeship but along the way aquire gym equipment.  If I can pull it off there's a house I want to buy that has a big garage already that wouldn't be hard to add onto.

As far as equipment

I'll build platforms myself
Already have barbell, just need more weights
Smith machine
Hammer strength equipment
-. There is a chest and lat combo
Leg press swing
I saw a lat pulldown, low row and pull up assist combo
Narrow cable machine
Dumbbells

I want other shit too but I can't find it.  My old gym had a plate loaded bench press and tricep dips combo that I can't find.  If I can find a old school leg press hack squat then I'll do that instead. 

Ill start when (if) things get back to normal because gym equipment is in low stock and expensive these days.

As far as cardio I'd like a jacobs ladder and treadmill.

A lot of this stuff is a grand a piece but I've found some for under 400 but like the chest press holds 135 each side..which honestly might be enough.

Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3523 on: December 30, 2020, 01:16:46 pm »
+1
Walk
10 minute stairmaster
10 minute bike
19 minutes row for 1.5 minutes then 19 wallballs
Walk

Total of around an hour

Tomorrow will be deads, squats and just a bunch of other stuff since the gym is closed on Friday.

I've been looking at a place in pennsylvania for equipment and so far it's about 11k worth of stuff.

"Jungle gym"
Which is a lat pulldown, pull up assist, seated cable row
Plate loaded bench(also use for shrugs)
Chest supported t bar row
Pec and rear delt fly
Lying leg curl
Hammer strength chest press lat pulldown combo
Weights

Realistically I can do with just a lat pulldown and smith machine which would be over a grand cheaper than the jungle gym.

Anyway this is just a wish list since I'd wait til the apprenticeship is over.

Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3524 on: January 05, 2021, 04:41:21 pm »
+1
Yesterday

I ran for 20 minutes
Pool room
10-1
Lunges
Burpees
Jumping jacks

Biked

Tried to bench but was whooped

Went today just to walk

I got the call and I got the job.  I think after my probation period I'ma get a storage unit and order weights.  The place I was looking at was doing like 1000lb sets n what not so I'll go with that to start it off.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41