Author Topic: Triathlon sprint prep  (Read 168973 times)

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John Stamos

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Re: Eric's Journal
« Reply #780 on: December 26, 2014, 05:16:41 pm »
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Caffeine and Kilos

Was feeling a big groggy n shit so I drank some left over coffee this morning uggh, a little less than half a pot or maybe it wasnt that ful idk, there was a good amount in it.

The Plan depending on how many people are in the weight room tonight

Skwaats- I went for a single last week so this week im going to work on heavy triples again

Last triple workout
 315x3
335x3
345x3
365x3
Box skwat- 385x3

This workout id like to hit for triples
325
345
355
375
385 without a box if my legs hold up, if not then i wont be mad. then progress with box skwaats

Speed deadlifts- im going to do 8 sets of 2 starting at 225 then just increasing maybe up to 315

DB skwaats
farmers carries possibly and some heavy hammy curls with some kind of cardio maybe walking, my foot feels a lot better i havent noticed stiffness or pain lately.

Next week, I bought a few Bud/s prep books for shits n giggs and was going to throw in some of their workouts 2-3x per week in the mornings. I'm going away from typical crossfit since im starting to have a hatred for it like i have for the toyota prius.

WHY DO I HATE CROSSFIT NOW
1. for one the paleo shit....gtfo
2. Glassman sits on his ass and makes i think an article said 5 million per year or more just by taking circuit training and slapping a name on it when he cant do any of the workouts himself
3. When I went full crossfit which is like going full retard, I was weak as hell, yes i lost weight but i lost a lot of muscle and strength.
4. I posted a funny picture on crossfits fb page and they immediately deleted it, it was 1 of the memes with the rock and the girl where the rock says Ok we are going to do cleans today, the little girl says cleans do you mean a regular clean or a squat catch clean and the rock gives her the look.  I thought it was funny, crossfit did not.

I gotta finish up my power dump n foam roll n hit the gym
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #781 on: December 26, 2014, 08:19:27 pm »
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Felt tired before the workout so pounded some coffee beforehand.

Skwaats
warm up(5-1 reps)
Bar-315
Working sets
345x1
380x1
405x1
415x1
422x1(Yes I count the clips!) - Thanks to Travis for spotting me to make sure I didnt break my body

Speed Pick up and let downs
225x2
245x2
265x2
285x2
305x2
325x2

100lb DB front Skwaats super set with calf raises for 3 sets of 10

Hammy curls
standing cable crunch- used to only use 75s, now lifting completely raw i use 100lbs..I have abs...SOMEWHERE!

Goodnight everyone and to quote Mark Smelly Bell "Remember Strength is never a weakness"

PPS
After about half a year off with 2 weeks of light prep work and almost 6 weeks of ass bustin workouts
                Beginning                       Now´╗┐                                                                Best
Skwaat:       320                            422                                                                  565     
Deadlifts:     330                             430(estimate, probably a lot more)                 580
Bench:         260                            325(estimate of about 335-340)                     440

Goals
Skwaat:        600
Deadlift:       550
Bench:         400
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #782 on: December 28, 2014, 06:47:53 pm »
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lol welcome back from the crossfit brink.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

John Stamos

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Re: Eric's Journal
« Reply #783 on: December 29, 2014, 05:53:52 pm »
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Yeah thank god lol, i added some quick bodyweight circuits as a warm up and after with a half mile run and ill stick to just that for quite some time and not get too crazy with it like i did with crossfit

Morning

2 rounds
15 push ups
30 jumping jacks
15 arm circles

Bench- felt weak, didnt eat before or eat too much on sunday so energy levels were a 6/10
worked up to 275x5 then 135x30 close grip

Pushdowns- full stack with a vbar and the rope i go light for 4 sets
tricep dumbbell work

1/2 mile run
10 min Amrap
5 push ups
5 fatman pullups
10 air skwaats

tomorrow morning
 partner row 2km every other 1/2Km we switch off
 10-1 of wallballs-pushups-burpees or air skwaats
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #784 on: December 29, 2014, 08:23:33 pm »
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LBSS, do you see anything I can change, I see my numbers in the squat are still going up but slowely.  I noticed that I had a hard time keeping upright with 415 and up on the way up and my back just feels like its on fire after a few sets in.

I am thinking that i need to stretch since i have the donald duck ass and I am thinking of doing more lower back work like RDLS and good morning.  Probably have to start doing more bb rows and db rows for helping to strengthen my upper back.

But if you see something I can change with my training then let me know and ill experiment a bit
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #785 on: December 30, 2014, 12:51:56 pm »
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This morning

Warm up- 2 Rounds in 80 degree pool room

30 jumping jax
10 push ups
15 arm circles

Partner row- 1/2 km row on n off for 2 km
1/2 mile run
5 rounds of
10 wallball
10 BB thrusters
10 fat man pull ups

tonight is back and some shoulders, i gotta work new years eve n day but friday will be normal skwaats
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #786 on: December 30, 2014, 03:35:59 pm »
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yeah if your butt wink is bad then spending a little extra time, like 3-4 minutes, doing some hip and ankle mobility stuff before you work out is not a bad idea. i'll dig up a vid of what i do right before squats, every time. dreyth does it too and his deep squat is super solid now.

depends on your goals, though. last i remember you were trying to lose weight and work on conditioning for a work physical. if that's me here's what i'm doing, roughly speaking:

1. get diet in order. infinite options here but pick something and be consistent about it. i think you get plenty of protein and veggies so as long as you're in a deficit here week to week you're probably doing okay.
2. lots of low-impact steady-state cardio. biking/stationary biking, uphill walking on the treadmill, maybe some light jogging mixed with walking. easy on the joints, long on the duration. 30 minutes on days when i lift, an hour on days when i don't. alternatively could do some chiller long circuits on lifting days and steady-state on non-lifting days.
3. stretch every day, with primary focus on opening hips, ankles, and thoracic spine. lmk if you want some ideas for a mobility routine.
4. low-volume weight lifting ~3 times per week. work up to a set or two of five for the big lifts (BP, squat, DL) and two or three sets of 8-10 for supplemental lifts (RDL, GHR, rows/pull ups, beach work. try to add weight over time but don't get too pressed about it.
5. at least one day of full rest per week.

that's basically it. you have the dedication/discipline to work out consistently, you just need a little bit of structure i think. i know you <3 circuits but crossfit-style circuits are in that weird medium-intensity space where they're too hard to let you recover from heavy work but too light to be building strength. not a great training focus for most people. you're better off building strength and muscle through PL/BB stuff and building a fitness base through low intensity cardio. still, they can be really fun, especially if you're working out with other people.

/$0.02
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

John Stamos

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Re: Eric's Journal
« Reply #787 on: December 31, 2014, 12:58:20 pm »
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yeah I will have to dig up some old stretching routines and right now I think as long as I can do a decent 5 mile run time I would be set for the Academy but that is not until June probably.  and yeah my diet has to get better but its not as bad as it used to be.  my weight loss has pretty much stalled but I can tell that my trapz, tris, chest, legs n back are all significantly bigger.  I have a navy seal prep book for bud/s that has stretching routines but ill look at yours as well.  My fav stretch is when youre on your back, ass against the wall and feet on the wall.  Really i cab combine chest n shoulders, i really dont care if my bench goes up, just want to get my pushups back up.  So that will free up 2 days to do low impact cardio n to recover more from deads till i do squats.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #788 on: December 31, 2014, 01:05:11 pm »
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by june, swim 500 yards in 7-8.5 mins, pushups in 2 mins: 100-120, sit ups in 2 mins: 100-120, pullups in 2 mins: 20-30, 1.5 mile run in 8:-10 mins. If i can get to 250 by then these numbers should be somewhat reachable.  When i was 250 i was able to do 800 pushups, 1k wallballs n 1500 jump ropes in about an hr n a half and run the 1.5 mile in just under 12 mins.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #789 on: December 31, 2014, 01:43:20 pm »
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yeah i think a lot of those numbers would improve just from weight loss. here's the hip video i was talking about:

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

fwiw i also add a bit of hamstring stretching and pigeon stretch to this sequence, at the end. hamstring is: plant the forward foot and shift the hips back and torso down until i feel a stretch, stretch/release. pigeon stretch is what it is, but always moving around a little and "pressing into the corners" as starrett puts it. not static.
« Last Edit: December 31, 2014, 01:49:46 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Dreyth

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Re: Eric's Journal
« Reply #790 on: December 31, 2014, 04:31:04 pm »
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^^ that vid is gold
I'm LAKERS from The Vertical Summit

John Stamos

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Re: Eric's Journal
« Reply #791 on: January 01, 2015, 08:42:14 am »
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KK I gotta head to work but ill watch it and do it bfore my squats tomorrow

my workout from tuesday

Deadlift- workd up to 425

everything else doesnt really matter so ill just list them

bent over rows
lat pulldowns(8 sets, 4 n 4 with different handles)
biceps
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #792 on: January 02, 2015, 06:39:04 pm »
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This morning

warm up- 2 rounds
30 jumping Jax
10 push ups
15 arm circles

1/2 jog (yog)
then 10th of mile walk
1/4 mile "sprint" at 7mph
10th mile walk
1/4 mile sprint at 7.2
10th mile walk
1/4 mile sprint at 7.4
10th mile walk
1/4 mile sprint at 7.6

end with 2 rounds of the same warm up

I am not doing wheels today because I am going to switch legs to mondays.  If i hit legs on mondays ill have the rest of the week to focus on running n what not and I wont hold back
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #793 on: January 03, 2015, 02:24:32 pm »
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

John Stamos

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Re: Eric's Journal
« Reply #794 on: January 03, 2015, 02:38:05 pm »
+1
Lol people still get confused when i say yog.  Im thinking to save my joints ill stick with 1/2 mile run n a 25 min hard bike session for awhile.  Right now my lower back n shins feel like theyre on fire at 1/4 of a mile.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41