Author Topic: Triathlon sprint prep (Read 657108 times)

John Stamos · « **Reply #705 on:** April 28, 2014, 09:43:55 am »

Trying to figure out what im gonna do this morning but I want to remind myself to do tabata push ups for my workout in the pm

hmm

2km row
100 burpees for time...that should do me in

John Stamos · « **Reply #706 on:** April 29, 2014, 10:03:27 am »

Yesterday i didnt do the burpees or whatever, did some olympic lifting

in the PM

ran 1 mile

Pause bench for warm up- 3x3 at 225
pin presses(3 inch above chest) worked up to a set of 3 at 265
heavy db work- 100sx? on the incline
pushups- wanted to fail at the 4th rep so i worked up to a 100lb db on my back
some machine work

about to go soon to do something, not sure what yet

John Stamos · « **Reply #707 on:** April 30, 2014, 12:56:25 pm »

This morning OTMEM work

snatch
min 1-3 65lbsx5 reps
then from 4-10 i went up 10lbs except the last set i jumped 20lbs

Cleans- min 1-135x3, min 2/3 155x3
then 4/5- 165, 6/7- 165,8/9 175, 10/11-185 for sets of 3 up to 175 then i did 2 reps

thrusters-65lbs

did 5 reps on the first set, then 10 reps until min 5, then 10 reps for the next few minutes then another set of 5 then the last set i wanted to finish with 100 reps so i did 20 reps

John Stamos · « **Reply #708 on:** April 30, 2014, 06:17:08 pm »

PM workout- shoulders on accident, was supposed to be a bro day

Push press- worked up to 245, it was an easy rep but no bumpers so i cant drop the weight so thats the highest i wanna go
then 3 sets of strict press with 135 for 10 reps

side raise- 30x10, 40x10, 50x10, 60x2x10
front raise- 45lb plate for 3 sets of 10
face pulls, bent over rear delts, and some abs

John Stamos · « **Reply #709 on:** May 02, 2014, 01:40:18 am »

Bro day, didnt do a whole lot, idk if its cuz of the high rep stuff or the functional training but whenever i do this and i try to do a isolation type movement i never feel it. so i did some straight bar curls and db curls and some tricep work, more or less a rest day

tomorrow is skwats

John Stamos · « **Reply #710 on:** May 02, 2014, 03:54:54 pm »

this morning

Snatch- worked up to 155
cleans- worked up to 220
ab work

about to head to the gym

Front Squats- worked up to 275
Paused back squat- worked up to 335
back squat- 355x1, 375x1
split squat- did it john meadows style so only 1 db is used and worked up to a set of 5 for each leg with 75lb dbs
hammy curls but leg cramped up quick so not a lot was done
ab work

I usually always stop about 10-15lbs shy of my max for that day, I feel as if I was good for about 390 on the back squat and probably 300 for front squat

not too shabby i guess

I think I might do my first powerlifting meet, a gym I used to go to a few years back is having one for the wounded warrior project. I have absolutely no intentions of changing my training now for it but I figured I'd do it just for fun. I think thats in about july or something, so idk hopefully im down in weight and up in strength by then

John Stamos · « **Reply #711 on:** May 05, 2014, 12:02:39 pm »

I didnt really eat a lot yesterday but i spent the day at work stretching and what not. And I only got about 6 hours of sleep, I tried to get more but i went to bed at 1am and woke up at 7 and couldnt go back to sleep

This morning I did my OLY lifting and i was down about 10-15lbs from last week but im weighing in at 8lbs less than about the same time as last week.

Ill try to eat a big lunch and some carbs about 2 hours before my PM workout where i think its speed work again for chest

John Stamos · « **Reply #712 on:** May 09, 2014, 05:35:30 pm »

I felt like shit the last 3 days, pretty much had a 9-10 hour Metcon at work, today was only 5 hours since i got everyones ass in gear to get shit done a lot faster.

But still my workout was pathetic and I cant wait to quite this job next month so I can try to focus on my lifting more(I still have another job)

skwats- paused, just did 275 for idk 8 sets of 3 then 3 sets of 3 with 225 and 1 set of 3 with 135
1 legged Bulgarian split skwat- worked up to a 60lb db and felt it in my hips
hammy curls

good enough, started getting a headache and felt like dick

John Stamos · « **Reply #713 on:** May 14, 2014, 05:16:56 pm »

Mon-tuesday I took off, I had a bad case of swamp ass from work

This morning

chest- worked up to a 285 paused bench(3 count)
some hex pressing, machine pressing, abs and tricep, nothing exciting

afternoon

Back

Deadlifts- 8x2, 4-sumo/4 conventional= 225lbs
bent over rows- 50x4x10 with maybe a 20 second break between sets
lat pulldown and some bicep work

tomorrow going to do what i planned on doing last week

30 min continuous on the minute every minute

min 1-10= snatchx100x3 reps, weight could change
min 11-20= thrusters- 65lbsx10
min 21-30= cleans- 135x3-5

afternoon is shoulders

I was able to finish the OTMEM, i used 85 for snatch and thruster(but changed it to 5 reps) and 135 for cleans
I was breathing hard throughout the whole thing and only the last 3 mins of thrusters I felt exhausted.

John Stamos · « **Reply #714 on:** May 16, 2014, 07:18:10 pm »

Yesterday

OH Push press- worked up to 265, pretty easy
100s- 25lb db with side, front raise and oh db press
trap work and rear delt work

today- skwats
worked up to 315 front box squat
worked up to 410 back box squat
db squats, and db deadlifts- 2 60lb dbs up on my shoulders for the squats and 100s for the deadlifts
hammy curls

John Stamos · « **Reply #715 on:** May 19, 2014, 08:38:35 pm »

This morning

Snatch- worked up to 150
cleans- 215
ab work

afternoon

Speed bench- worked up to 8x2 and ended with 275
Incline db press(60lb)/push ups metcon- 3 rounds 10 reps each
hex press- worked up to 70sx10
tricep work and machine work, ab work

John Stamos · « **Reply #716 on:** May 21, 2014, 11:27:26 am »

This morning

min 0-9- Cleansx155x3
min10-19-Snatchx95x3
min20-29-Thrusterx95x5

afternoon wasnt shit, my lower back was feeling it so i didnt go too heavy

deficit deadlifts- probably had my feet a inch or so from the bar- worked up to 275
275 on snatch grip deadlifts
Pendley rows- worked up to 225
some lat pulldowns mixed with bent over rows
little bicep work, just felt shitty

this morning possibly do some shoulders if i can get up off the couch

John Stamos · « **Reply #717 on:** May 23, 2014, 12:01:46 am »

Wasnt sure if I was working friday or not so I did shoulders in the morning

Speed work but my triceps were slow and did single of OHPush press with 225
surfed the rack from 20s-50s then back down for DB side raises
BB front raise and upright rows

tomorrow is wheels

Morning

12 minute AMRAP
7 Deadlifts 135lbs
7 Hang Cleans 135lbs
7 Front squats 135lbs

if I feel like other stuff ill do it

afternoon

OTMEM ill do 20 minutes, 10 min FSkwat- 10 min BSkwat

reps will be 5/4/3/2

min 0-3 : 4-6 : 7-8 : 9-10
Rep 5 : 4 : 3 : 2
WT. 135 : 185: 205 : 225

Same thing with the back squats

min 11-13 : 14-16 : 17-18 : 19-20
Rep 5 : 4 : 3 : 2
WT. 225 : 245 : 275 : ? depending on how I feel maybe stay at 275 or go to 300 or 315, I have a feeling they will be too sore by then

then some split squats hammy work and some med ball throws

John Stamos · « **Reply #718 on:** May 23, 2014, 02:29:43 pm »

Well that sucked

I did probably 6 rounds or something like that and ended it a minute or so early. My lowerback was killing me from my amazingly shitty posture, I could feel the front squats were awful so I switched to back squats.

John Stamos · « **Reply #719 on:** May 25, 2014, 08:35:25 am »

Well my leg day was weird, I feel the numbers shoulda been bigger but I also went deeper on the f squats than I have been lately

FSquat
min 0-3- 5 reps/135
min 4-6- 4 reps/155
min 7-9- 3 reps/175

Back squat
min 10-13- 5 reps/225
min 14-16- 4 reps/255
min 17-19- 2 reps/275

After that my legs were cooked and I thought I was going to shit my pants...literally haha so I did hammy curls and my legs are cooked

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Author Topic: Triathlon sprint prep (Read 657108 times)

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