Author Topic: Triathlon sprint prep  (Read 195854 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3420 on: February 10, 2020, 10:41:20 am »
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Gonna get back to the gym tomorrow.

This week will just be easy work to get back into it.

So tomorrow will be
Run
Push
Bench-db oh press - triceps - lat pulldown
Just 2 or 3 sets of each, nothing major.
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3421 on: February 11, 2020, 02:26:35 pm »
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Had a few things come up this morning, will do the work outs on Wednesday, Thursday, maybe Friday if not then Saturday and Sunday will be the start of the normal programming again
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3422 on: February 12, 2020, 11:26:58 am »
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10 min jog
1.04 miles

Bench: 225x3x3
Oh strict press: 155x5 then drop sets
Ss bar squat: worked to 200lbs testing out my IT Band.  Leg felt good.

Lat pulldown 3x10
Tricep pushdowns: 3x10 for rope and Vbar

1 handed bb grip holds
Worked to 185 for like 5 seconds

Tomorrow will be stepper for as long as I can and wallballs.

Also weight is 259
From my sickness I went down minimum 9lbs.  I think I would have been about 15lbs down at most. 

Eating is back to normal though so I'll take 259 for now. 

My goal is to last an hour on the stairmaster.  Tomorrow I wanna just shoot for 30 minutes.
« Last Edit: February 12, 2020, 12:03:34 pm by John Stamos »
Every Monday
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3423 on: February 14, 2020, 05:34:28 pm »
+1
Half hour on the stairmaster
I think it was around 120 floors or more

Then deadlifted to 315 for a single, felt weak since I've been out for like a week and a half or two weeks.

Gonna hit a normal bb workout tomorrow and Sunday and get back onto the program.
Every Monday
50 JR
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Triathlon sprint prep
« Reply #3424 on: February 15, 2020, 05:35:55 am »
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what do you do to keep sane on the stairmaster? running on the treadmill makes me want to stab myself after about 20 minutes. i'm okay again after 40 minutes but that 20-minute stretch in between is crazy-making.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

John Stamos

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Re: Triathlon sprint prep
« Reply #3425 on: February 15, 2020, 01:50:40 pm »
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what do you do to keep sane on the stairmaster? running on the treadmill makes me want to stab myself after about 20 minutes. i'm okay again after 40 minutes but that 20-minute stretch in between is crazy-making.

Haha yeah the stairmaster is worse than the treadmill for me.  On the stairmaster it's just boring but my quads are constantly burning.  I mostly just listen to podcasts and put a towel on the screen to cover up the time and all that.  I can't wait for winter to end so I can run outside again.

Today was nothing, on my way to work my power steering was making noises and then eventually and low speeds it was out and even at 60 it worked but barely.  Had to muscle my way to Napa to buy some more fluid and had to get all of the air out of the system.

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 #3426 on: February 16, 2020, 03:19:45 pm »
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20 min jog.

Felt slow but only thing that stopped me at 20 minutes was the insides of my feet started to feel raw like they were going to blister.

Did 100 wb
So we have a new wallball which is an actual wallball.  It's probably 4x the size of the slamball I've been using but still the same weight.  This one is actually harder and immediately burned my shoulders, biceps and chest.

Bike for 10 minutes

Bout it, gonna do some stuff later.
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 #3427 on: February 17, 2020, 02:14:18 pm »
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20 min stairmaster
About 100 floors

DE Deadlift: 8x2@225
Bench: up to 245x2x2
Oh press: up to 185x2

Then some accessory work.  Had to go to Walmart afterwards and kept it short
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 #3428 on: February 19, 2020, 09:00:43 pm »
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Nothing today, woke up late and I thought my power steering pump just had air in the system but I noticed a leak so had to take it to the garage for them to find out where it is.
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 #3429 on: February 20, 2020, 06:10:55 pm »
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20 minute jog

Deadlift: to 315x4 I think
Oh press to 185x3 reps then 2 reps
Chest press: incline up to 100lb dbs for a set of 10
Db shoulder stuff, tricep and bicep stuff, lat pulldowns.

Tomorrow I have to take my car to the garage and get a hair cut sometime so not too sure when I'll workout.  If not then I'll be there Saturday morning
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 #3430 on: February 21, 2020, 09:54:36 pm »
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20 min jog

Squat with green bands
Front squat from 95lbs to 215 or 225
Then back squat to 275
All doubles.

Seems like around the 275 with green band weight is when i start feeling it in my IT Band.  I'm trying not to push it and hopefully let it heal more.  Previously I'd feel it on bw squats alone.

Did ss bar good mornings
Just doubles and triples to 155 i think.  I like the ss bar more than straight bar but cambered is still king for good mornings in my opinion.  I feel like the position you can get in on a cambered bar is more natural and the weight is distributed more evenly so it's not putting you in a position where it's mostly all lower back or something. When we had a cambered bar I'd feel it all on my pchain.

Anyway that was it, i have a interview on Monday and I needed my hair cut.  My hairdresser had issues with her dog and she cancelled yesterday so I made an appointment today with just anyone and she cancelled again but they didn't tell me until I got there so I was cruising around and waiting for a solid few hours before i found a place where people were working.

Anyway tomorrow is some cardio, stretching, and bb stuff, basically full body to hit stuff I didnt hit during the week.
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 #3431 on: February 25, 2020, 06:42:57 pm »
+1
DE deadlift: 8x2@255
Bench: 225x3x3 or was it 255, idk it just felt shitty and I had shoulder pain.  It's constant so not sure if it's like arthritis or some shit since I've had 2 shoulder injuries and I never went to the doctor for my torn rotator.  Or something else idk I'm not a doctor.
Oh strict press to 165x3 then push press for 2x3@185 then a single at 205

Then tricep work with cables and db, incline db press, kb swing etc normal accessory work

Also did 20 minutes on the stairmaster.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41