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Messages - John Stamos

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526
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 10, 2018, 10:08:43 pm »
Alright

30 min Tabata
1 min on 5 seconds off

Just random bw exercises

Then 21 15 9
Row- thruster- hang power clean

Something else

45 minute walk.

527
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 08, 2018, 02:58:47 pm »
Friday was something

Walked 30 minutes

Deadlift up to 365, grip was the issue

Then bb row, lat pulldown, db deadlifts up to 125s

Walk

Then buddy showed up

Run .25 the something I forgot

Then partner wod

Bear complex up to 25 reps
@75lbs

Then same with 95lbs and 30 reps

Abs and some other shit, idk i was there for a long time.

528
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 05, 2018, 11:53:18 am »
Walked about 50 minutes

Then worked up to 185 for hang power clean and that felt like garbage so I dropped to 165 for doubles for like 2 sets n thought well i want to do a lot of reps but I'm resting too much.  Soo I did

5 mins, every 30 seconds: doubles

Then same for snatch with 105

My upper Thunder thighs and above my junk is raw from the bar.

Honestly might just walk more and head out and have today be more of a movement/active recovery and hit back hard tomorrow.

529
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 05, 2018, 10:24:15 am »
Legs was Monday, did banded up to 275

Then super set leg press with hammy curls

Walked before for an hour

Then did a wod or two, the only one I remember is

1v1
Row 15 cals
Max Wallball

So 1 person rows 15 cals and the other does max wallballs within that time.  First 1 to 300 wallballs wins.

Yesterday

Walked

Tabata 15 on 10 off for 7:25
140 bench
Inverted row

Giant set
DB press
DB flyes
Push up all 3x10

Then
Run .25
10 thrusters
2 oh plate carry walks
10 db snatch
20 cleans
That was done twice which counted as 1 round and we did 2 rounds

Today partner isn't here so I'm walking and hitting oly lifts n shit

530
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 29, 2018, 02:46:03 pm »
Today was random cardio stuff.  Super sore and I am switching legs to Monday so tomorrow might just be a walk then restart on Monday.


531
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 28, 2018, 01:36:58 pm »
1 hour walk: 3 miles
EMOM 12 minutes
Oh press 10 reps
Goblet squat 10 reps
Last 2 minutes was max reps

Lunges around track

Military press: 3x10

Walking OH plate carries for 3 trips

DB presses while lying on your stomach for 3x10

Some other stuff

7 min time cap
Multiples of 3 for 75lb cleans and wallballs
Made it to 10 reps cleans of round 21

Alllllll good

532
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 27, 2018, 02:43:43 pm »
Running felt like shit

15 mins then 5 mins on bike, got bored

Deadlift up to 350.  Maybe 90% but I use a lot of leg drive so my hammy was tightening up.

T bar row for multiple sets, lat pulldowns and biceps.

My buddy is bad that I was doing crossfit with so we are going to workout again together.  It will be more bb but more metcon oriented like main lift then accessory work but have it be giant sets, 3 rounds for time or something and end it with an easy cooldown pool room workout.

533
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 26, 2018, 12:20:39 pm »
2.8 mile run in 30 minutes.  Not max effort but still breathing pretty good

Walked to 3 miles

Bench: up to 225x20 in idk the number of sets

Incline hex db press up to 65x10

Supinated tricep extension: up to 45sx10

Cable crossover work for chest and tris

5 rounds
100 jump rope
5 burpees
20 Wallball

My running isn't great but it's not bad but it has 0 carry over to metcons.  I literally felt like it was my first time crossfitting.

Anyway I am whooped.


534
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 23, 2018, 01:51:59 pm »
Wednesday I had a massage and yesterday the gym was closed.

Today

Skwaaat: with bands and idk it was rough maybe 100lbs at the top.
Basically did doubles and triples up to 275 then dropped back down.

Hack squat for 3x10

Leg press up to 10 plates total

Leg curl

Also 30 min run pre workout.

535
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 20, 2018, 01:09:08 pm »
Yesterday was chest tris, i forgot what i did for the run.

Today was back

1hr total: 5 min walk/5 min run at 7mph
Miserable being on a dreadmill for that long.

Deadlift doubles up to 325 then 340 for a single.  Slowly coming back.

T bar row: whatever the sleeve can hold of 25s for 10

Lat pulldowns and db holds

Oh yeah for bench i worked up to 225+double bands.  Idk the way i had it might be like 100 at the top.

536
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 16, 2018, 12:21:41 pm »
Quote from: adarqui on November 16, 2018, 11:29:53 am
Quote from: John Stamos on November 16, 2018, 09:49:25 am
Quote from: adarqui on November 15, 2018, 04:47:22 pm
yo! any recommendations on a 45 deg hyper?

i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.

small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab

here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html

i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.

I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.

any thoughts?

hah pc!!

Out of those id go with the Sears one and see how you like it.  If it's good then you saved a ton of money, if not put it on Craigslist. 

I would say the rogue would be fine just read reviews on how comfortable it is.  I'd rank it as rogue is garage gym and elitefts is commercial gym quality.  I'd definitely go for the elitefts if you were about 200lbs heavier but if cost isn't an issue id go with elitefts.

pretty much my thoughts exactly hah.

ya, going to order it now. looks decent. we'll see.

rogue makes great stuff so, i'd imagine there's is top notch.

only thing i don't like about the sears one is, no *real* foot pad. it'll get the job started tho.

coo pc!

Nice yeah I like the rogue 1 because it's adjustable but the Sears one you could probably test it out and return it if it's bad. 

I'm not sure of any other brands but I mean I've used old school ones and they worked fine so as long as it's comfortable and stable you should be good

537
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 16, 2018, 09:49:25 am »
Quote from: adarqui on November 15, 2018, 04:47:22 pm
yo! any recommendations on a 45 deg hyper?

i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.

small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab

here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html

i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.

I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.

any thoughts?

hah pc!!

Out of those id go with the Sears one and see how you like it.  If it's good then you saved a ton of money, if not put it on Craigslist. 

I would say the rogue would be fine just read reviews on how comfortable it is.  I'd rank it as rogue is garage gym and elitefts is commercial gym quality.  I'd definitely go for the elitefts if you were about 200lbs heavier but if cost isn't an issue id go with elitefts.

538
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 15, 2018, 03:39:52 pm »
15 incline jog
15 walk

Strict press up to 165x3
Push press 185x3 then 205x1
Felt good

Then just front side and rear delt raises

wasnt much but still had to do it, kinda hate shoulders

tomorrow is wheels

539
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 14, 2018, 06:29:58 pm »
Gym was empty so i did a 15 minute jog and at 15 if it was still empty id start working out, if not then id keep running

deadlift did 5s up to 315 for a double, around 275  I felt my right hamstring tighten up so 315 for 2 wasnt my absolute, it didnt feel anywhere near my max but i am paying more attention to my body this time around to avoid stupid injuries

TBar row
just a lot idk how much weight i did

lat pulldowns for 3x10 with 2 separate handles

bicep curls

15 minute walk

Flower challenge but with planks from push up position is the UP and DOWN was on my elbows  I made it about halfway and my abs cramped up.

540
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 12, 2018, 12:02:57 pm »
Whoa Nelly what a workout

Stretched a lot

10 min walk 15 minute incline jog

Incline bench up to 225x2 (I guess 2018 pr) lol. My best was 315x5

DB hex press up ton 75sx10

Then flyes n tricep work

Humbled as fuck by DT
Well half DT lol I did 135 instead of 155 and I did normal sets half the reps

It killed me

So 5 rounds 6 deadlifts 5 clean 3 oh press
For whatever reason I just got burned out.

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