Author Topic: Triathlon sprint prep  (Read 297918 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3495 on: August 18, 2020, 11:35:12 am »
+1
Got the massager in the mail and did a workout today

1-7 @135
Cleans, oh press, bsquat, db snatch, push up

I am so out of shape that I was just slow and worn by 7 lol

Ran 2.5-2.8 miles

Deadlift up to 265(all I can do without getting my kbs n what not and hang them off of it.

Tomorrow

1 hour run
Every 3 minutes I do 5 burpees.

I'll use Strava to figure out my total distance and I'll try to beat it another time.
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 #3496 on: August 19, 2020, 10:54:51 am »
0
I'll have to do the run tomorrow, the weather is shit right now.

Also, I got an email from the gym saying they are hoping to open up fully within the next few weeks so fingers crossed lol
Every Monday
50 JR
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3497 on: August 20, 2020, 01:04:52 pm »
+1
So I did the barbell workout and used my massager.  I've been periodically using it for like 3 minutes at a time on my trapz.  Haven't had any headaches which is a good sign.

I used Strava to run my route to see how far it is and it's 2.64 I believe and I did it in 30 minutes.  It's slow but I wasn't going my hardest.  My cardio feels fine it's just my legs get sore and stuff quickly so it's hard to force myself to keep a faster pace. 

Tomorrow is the trail run, I wanted to do it today but it takes a few days to dry up after it rains.

Plan is to wake up early, stretch and run for an hour and do burpees every 3 minutes....might just do 3 burpees
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 #3498 on: August 22, 2020, 01:24:35 pm »
+1
Tried to run but stopped due to bathroom break.

Got an email from the gym and theyre assuming theyll open up by September 1st.  I guess we have to wear masks at all times n shit so no CrossFit, if I had to wear a mask during grace I'd pass out.

I guess there are arrows instructing us how to move throughout the gym and other weird shit.

I might just go 3x a week because I'm sure it'll be incredibly annoying but if it's fine then I'll go every day. The plan is full body workouts, just get in what I can.  First 2 weeks will be like 2 exercises per body part for 3 sets just to get back in the swing of things.  Also I'll go for town runs like I did last summer.
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 #3499 on: August 26, 2020, 06:45:22 pm »
+1
Gym is finally open tomorrow.

Plan, just do everything lol
 This will be a bb style until things open up more(no social distancing, masks etc). This way I'm not using time to slowly go up and up in weight, I can pick a moderate weight for sets of 8-10. 

I probably will go everyday so oof I'll have to make a plan.

Typical schedule for 2 weeks

Full body this week for like 2 or 3 sets of 10 maybe 2 exercises per body part

Next week
Mon: push
Tuesday: pull
Wednesday: squat
Thursday-fri-sat repeat

Then maybe that'll be my routine working up to 5 sets of 10 and for example doing
Pull: Tuesday
Deadlift
Db row
Machine row
Biceps

Pull: whatever day the next one is
T bar row
Lat pulldown
Bb row
Biceps

Idk go with that theme, I'll have to see how things are set up though.

As for cardio
I'll run afterwards to maybe middle of town and back, work my way up to running the full route again.
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 #3500 on: August 27, 2020, 10:30:37 am »
+1
It is good to be home

I went at 6am because I had some acid reflux this morning and couldn't get back to sleep.

Oh strict press
Barx10, 95x10, 115x10, 135x8, 145x4x3
(Shoulders smoked lol)
Bench: up to 185x2x5
Db curls: up to 40sx2x10
Seated row: 3x10 up to 165lbs
Cable crossover: 3x10
Tricep cable push downs with v bar and rope super set: 3x15
Seated oh press(machine): 3x10
Leg press: up to 5 plates each side
Lat pulldown.

Feels good to be back.
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 #3501 on: September 17, 2020, 11:29:57 am »
0
Haven't been doing shit, tried to find a new car so been making appointments n shit and decided against it.  So I wasted a few weeks.

Anyway going to get back at it tomorrow 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 #3502 on: September 22, 2020, 12:13:11 pm »
+1
Finally got motivated to go.  I went later to see how busy it is and not a lot of people are going which is good.

Bench: up to 275x1 to see where I am at.  I'd say around 295 is my max.
185x3x10
135x8 1.5 reps.  So I do a full rep then a half, full then half etc.

Oh press: worked up to 145 but my shoulder was screaming

Db incline press: 50/60/70x10
Db incline flyes: 30/35/40x10
Db supinated tricep extensions: 30/35/40x10-5

Cable flyes: 3x10
Cable tricep work

Then 5 mins on the stairmaster.  I need a thinner mask, I could barely breath on the damn thing.

Tomorrow is my pull day

Deadlift
Rdl
Pendley row
Lat pulldown
Low lat row
Curls
Stairmaster
Run
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Triathlon sprint prep
« Reply #3503 on: September 23, 2020, 09:13:43 am »
+1
fwiw these are by far the best masks i've used: https://www.all-ett.com/collections/masks-for-covid19

the ones with ties are great for running because they're easy to pull up and pull down. and they all stay away from my mouth and nose even when they get sweaty. a lot of other masks get clingy.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

John Stamos

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Re: Triathlon sprint prep
« Reply #3504 on: September 24, 2020, 04:12:59 pm »
0
Nice I just ordered some n donated to the retirement homes.

Been slacking due to other things taking my time so tomorrow will be back and legs with 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 #3505 on: September 28, 2020, 01:29:18 pm »
+1
Took it easier today than last time so I'm not as beat up.

Run: from gym, to town and back.  Some big hills which made it a bit more challenging.  I am not sure how far it was but if I had to guess maybe 2.5 miles

Bench:
185x8x5
2x3

Oh press: 95x3x10
Did a 4 second negative

Machine chest flyes: 3x10

Incline hex press:
40x10
50x2x10
 
Tricep extensions
Side raise



           
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 #3506 on: September 29, 2020, 04:07:46 pm »
0
In the mean time I used the typical mask you usually see.  It is thinner and I can breath easier in it but the stairmaster is still king haha.

So for the fire department I have to do 120 steps per minute for 3 minutes with a 50lb vest and no holding onto the handles.  Today I was around 104 steps per minute and the thinner mask was still making it harder to breathe when my heart rate was up. 

I did 3 minutes at 104 steps per minute then 2 minutes of rest.  Did 5 minutes on the bike to get my legs fresh

Rdl: multiple sets up to 275x3x5
Pendley row: up to 185x3x3-5
Lat pulldown: idk 5 sets each handle for 10 reps but I'd do a 3 count hold at the bottom.

Seated row: 3x10
Straight bar and db curls.

I am planning on doing a mostly cardio day for tomorrow and Thursday then Friday is legs.  Ik once I do legs I'll have a rough time walking for awhile.
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 #3507 on: September 29, 2020, 04:11:42 pm »
+1
So tomorrow
It has been raining so I won't go up the trail

Run almost the full route
From gym to town until side walk ends then run back to the gym.  I can't remember how many miles it is but if I had to guess maybe 3-3.5

Then 3 minute sprint on stairmaster with 10 minute cool down
20 minutes on bike and 10 on rower.

Finish off by doing some db work that I missed.
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 #3508 on: October 06, 2020, 07:40:07 pm »
+2
Friday I ran 3 miles, yesterday my sinuses were shit

Today was upper body, same ol shit as the last ones.
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 #3509 on: October 07, 2020, 02:31:59 pm »
+1
Deadlift: up to 345
Didn't feel too heavy but my grip isnt there(double overhand)
 Went back to 225 for 2x3 with 10 second holds

Leg press: sets of 10 from 6 plates to 10
Machine rows and lat pulldown with some curls.

Tomorrow I'm going to do some cardio

10 minutes of each
Wallball
Row
Run(incline)
Bike
Stairmaster maybe.  When I was on it yesterday it was making noises like the chain was loose.

Either way that's 40 minutes then finish with db and machine stuff that I've missed.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41