Author Topic: Triathlon sprint prep  (Read 183549 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3360 on: November 21, 2019, 10:37:49 am »
0
Snow is gone and it's like 40 degrees so I ran to town and back.  I'm definitely worse off than the last time I ran it but oh well.

DB DT
12-9-6 x 5 rounds
Deadlift
Hang power clean
Oh press
50lbers.

Open 11.6
3-3-6-6-9-9.....
Thrusters @ 95lbs
Seated rowx150lbs
Made it to 7 reps of round 15
If my wrists were conditioned for front rack n what not I would have been able to finish 15 and then some.

Gonna do a front rack hold each day for now on as a warm up to get my wrists good again.

I'm thinking one more wod
« Last Edit: November 21, 2019, 11:13:28 am 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 #3361 on: November 24, 2019, 11:51:46 am »
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Friday I walked and did legs
Today I ran for 20 minutes.  About 38 degrees out and got pretty cold haha

This coming week I wanna go balls out and fast for Thanksgiving.
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 #3362 on: November 25, 2019, 12:21:15 pm »
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Did my tests and sent them out for my thyroid and testosterone

After than ran for 35-40 mins
Oh press strict to 185x3 then drop set
Bench to 225 x 5

Some db work

Had to fast before the tests so my energy was shit

Gonna plan out the workouts for Tuesday and wednesday
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 #3363 on: November 25, 2019, 09:44:41 pm »
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 Tomorrow

Run 40 minutes on track or 30 minutes on the treadmill at an incline


front squat:
rd 1 135x5  rd 2 155 x 5   rd 3 165x5
Back squat:
135x10  rd 2 185x10  rd 3 225x10
Clean:
135x15  rd 2 145x15  rd 3 155x 15

OH press 
rd 1 95x20    rd 2 115 x 20  rd 3  135x20
deadlift 
185x25  rd 2 225x25  rd 3 255x25
push up x 30
wb x 35
 
this will be back to back i just want to do each group separate but I wont rest after the round of 3 after my first group

21-15-9
db snatch
oh squat

I think that will be good
Every Monday
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3364 on: November 26, 2019, 10:20:00 am »
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I fucked up

Took some green tea, a men's one a day and apple cider vinegar pill like usual but usually I take them later in the day.  Ran for 2 mins and hauled ass downstairs to puke.  Puked up one pill

Just ran 16 more minutes and felt better but still shitty.  Going to just try to do the lifting
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 #3365 on: November 26, 2019, 12:55:42 pm »
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I did the run and the first set of exercises

I finished the 2nd round of deadlifts and started getting a sick feeling again and first time I puked out the men's 1 a day pill and this time might have been the green tea haha

I still felt like I did a bit of work

Tomorrow no pills
I want to run, do back work and Oly lifting and finish the WOD.

Gotta move my equipment to the basement before we get real snow.

Also have an interview next week, so depending on the schedule if I get that job my workouts will be different and possibly just buy shit and workout in the basement.
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 #3366 on: November 28, 2019, 03:44:14 am »
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I can't sleep for shit

Woke up yesterday with a big headache and everything ached.  The night before I was extremely hot and felt like garbage.  I think the workout with all the deadlifts did work on my upperback and neck so I have a lot of knots and shit causing my headaches.

Anyway got my testosterone test done
522 ng/dl which is avg or a lil higher on the average side for 30+
Waiting on my thyroid test to come back, had to send it to London so might take awhile.
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 #3367 on: November 30, 2019, 12:17:12 pm »
+2
Ran 4 miles
Went from 1 incline@5.5mph x 3 mins
Then same speed but increased the incline overtime from 1 to 4.5 for the first 3 miles then I did a 6mph 1 mile run at 1 incline for the last mile.

Cleans: 185x3
195x5x2
So I changed my form and it made a dramatic difference.  Normally I'd set up like a deadlift so elbows right align with my knees behind the bar.  Now I have my knees over the bar and shoulders slightly over.  Doing this made me feel like I was more centered when I got the bb to my hips.  Then instead of really exaggerating the hip and upperbody with the last part of the extension I stayed more upright which kept the bb closer to my body for the catch.

Anyway I did strain my back and neck earlier in the week that's why I haven't done anything and it's better now.  I'd really like to get into focusing on Oly lifting more though so I might look up a program and then keep the running the same and all that just more Oly lifts minus snatches.  If I had bumpers and a good gym to do then then I would but now I'd like a place where I can confidently dump the weight of need be.

After that I did some dead hangs for grip

Gym is now open on Sundays so I'll go every day.
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 #3368 on: December 02, 2019, 01:52:20 pm »
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Yesterday I ran 4 miles and benched.  When I left my house I could see grass, by the end if my run we had like 3 inches of snow and I didn't have my winter tires on.  So I left after the bench. 

Today
 Ran 20 minutes but still over 2 miles
It was so cold in there that I kept getting dry mouth which ruined it.

I did some oh pressing, db shoulder work and tricep

Pool area
50 JR
10-1
Wb
Burpees
The jr were before each set

My buddy I was working out with is back for the winter so I wanna try more partner wods and what not.

I'll try to plan out something for tomorrow
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 #3369 on: December 03, 2019, 10:28:18 am »
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The treadmill is definitely fucked.  It was skipping and it won't incline

Yesterday I did like 6mph first half mile then 7 or so for the rest and did 1.45 in 13 minutes

Today I did 6mph for half mile then 7 for a quarter, 7.2 for a quarter 7.6 quarter and 8 for the last and literally went .05 faster.  Id assume I should be way faster which makes me think this thing is off

Ran 3 miles

Deadlift to 345x1 and 315 before that was like 5 reps

Cleans: no straps or belt just liquid chalk up to 235x1
New PR since like 2015 but that was with straps.
I feel confident and once I get my deadlift back comfortably to 400s or 500 I wonder if I can get a 300lb clean.

Either way the change in form has helped a lot.

Now db work with hammy curls

So I should say that this is all power cleans.  The 235 my body basically was forced to squat a bit to get it and it was ugly.  I tried 245 but that would have to be an actual clean.

« Last Edit: December 03, 2019, 04:28:28 pm by John Stamos »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

CoolColJ

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Re: Triathlon sprint prep
« Reply #3370 on: December 04, 2019, 01:25:43 am »
+2
squats help power cleans more than deadlifts do

When I powercleaned 245lbs I could squat 385

for a 300lb powerclean you would need about a 475lb squat :)

John Stamos

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Re: Triathlon sprint prep
« Reply #3371 on: December 04, 2019, 11:11:08 am »
+1
Eh I'll get back up there lol

Today
Ran 2 miles
It's so damn cold in the gym and I didn't feel like I was warming up at all.  Ran the first .85 on a 5 incline then the rest on a 1 incline.

Did some stretching and warm up stuff for shoulders

21-15-9
185 squat
135 push press
11:48
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 #3372 on: December 05, 2019, 03:54:52 pm »
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Ran 30 minutes

Oh pressing warm up

Partner WOD
double grace
135lb cleans x 60
We did it in like 10:48
My buddies clean isn't near mine and I didn't want to do the majority of the work so he could get some work in too.

He then carried me on the next WOD lol

Black Friday WOD

Partner
200 box jumps
75 burpees
150 wallballs
100 snatch
50 pull ups

Umm I was doing 25 box jumps he was doing 50
My burpees were like 20 then 15
Wallballs were 25 a piece
Db snatch I was doing like a set of 40 then 30
Pull ups I did 15 lol
All kipping.  I did a set of 2 and definitely was too heavy, my lats feel shitty so I did singles.

My thyroid test came back
My levels are normal but some are low normal and some are high normal.

My ths or tsh levels are high.  The thyroid hormone stimulation or whatever.  I saw some levels for normal are .4 to 4.  This one says .25 to 4.2.  mine is at 4.3

Dietary changes.

Lean meats
No processed foods
Veggies
Fruit
Cottage cheese
Fish oil
Eggs

And no more artificial sweeteners which yaah I was a diet Pepsi monster lol
« Last Edit: December 05, 2019, 03:57:02 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 #3373 on: December 06, 2019, 09:48:06 am »
0
Bfast
Eggs
Whole wheat bread x1
Some peanut butter
Apple x1

Right now just walking and gonna hit legs.  My back is wrecked and legs kinda are so I'll run tomorrow or Sunday.

Went to 275x5x3
225x3
legs just felt dead

then hammies and stretched.

Diet so far today which suuuuucks.  The only thing saving it is the fruit tbh.

meals have been
bfast
eggs
1 slice whole wheat bread with pbutter
fruit

lunch and second lunch lol
1 beef patty
veggies
cottage cheese
fruit

I think I may do 1 more whole meal or do 2 protein shakes.
« Last Edit: December 06, 2019, 04:54:40 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 #3374 on: December 07, 2019, 08:02:57 pm »
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Going to run n shit tomorrow.  Today I just went to work so no running but I still got a lot of steps in

This diet suuucks but oh well

Idk if tomorrow is just cardio or wods or what, I gotta see how my lats are after my kipping pullups felt like my arms were just going to rip off and stay attached to the pullup bar
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41