Author Topic: Triathlon sprint prep (Read 1024122 times)

John Stamos · « **Reply #1065 on:** July 31, 2015, 01:59:14 pm »

Skwaats, skipped the run again because i hate running on treadmills and had to do a fast workout.

Skwaats: sets were 45, 95, 135,165, 185, 205, 225, 255, 275, 305, 315, 325, 335.....did i do 345? I cant remember but instead of low bar wide im trying to keep my stand shoulder width or so and idk medium bar? its not really high but its above my rear delts.
- No groin pain so thats still good

lots of hammy work on the machine.

gym closes tomorrow so monday i begin the bw and running stuff and this weekend i will plan everything out.

John Stamos · « **Reply #1066 on:** August 02, 2015, 11:37:14 am »

What i have planned

Monday
Morning: 2 mile run; every 5 mins 20 pushups, 20 air skwaats, 10 burpees

Afternoon: 20 min AMRAP 10 Tire flips, 20 kb swings, 10 wall ball

Night: mile run

Tuesday
Morning: mile run, trap bar walks with 145lbs
Afternoon: burpees x7 minutes, keg cleansx 7mins
Night: mile run

John Stamos · « **Reply #1067 on:** August 04, 2015, 10:27:49 am »

This morning was just horrible. The track I ran on is an old crappy one at a park near my house, uneven as shit. Anyway it felt horrible to run on so i did the first mile while doing 20 push ups and 20 air squats, the second mile i walked one, ran one etc etc. My lower back and legs were tight as shit.

I might just do tabata later because its supposed to storm n shit in a bit and all week its going to be like this I suppose so i will have to figure something out, maybe just go to a gym for a day and go balls deep in everything.

John Stamos · « **Reply #1068 on:** August 05, 2015, 03:53:51 pm »

Did a 20 min AMRAP today

5 tire flips, 5 keg cleans and a idk 150ft walk with a 45lb plate overhead

later some Tabata

Next week I think i might do the open workouts and a 20 minute AMRAP with light enough weight and movements n what not that will make me sweat but I can keep moving without having to stop and huff n puff n stare at the barbell.

something like

10 push ups
5 OH Skwaat
5 burpees
10 wallballs

20 min jog
20 min amrap
movement work(chest/tris) I really cant isolate muscles for shit so thats why i just stick with bench, 1 db movement and tricep movement
open workout

I am also going to buy stan efferdings Kooler, that way I can bring an intra and post workout shake with me, i remember last time at the gym i felt exhausted halfway through. Also I have to have milk in my preworkouts and doing a milk pre-workout shake and leaving it in the gym for an hour or so will be pretty gross by the end.

John Stamos · « **Reply #1069 on:** August 07, 2015, 02:38:48 pm »

just been doing little tabatas here n there, nothing special, pretty lazy week lol

Next week going to ramp it up though since the gym will be back open and tuesday morning or wednesday, depending on the weather will be a beach morning. Thinking of 5 rounds of 1 run the length of the beach, 20 air skwaats, 10 burpees. After that a hike to fill out the rest of the hour or so and then head to the gym for the regular workout.

John Stamos · « **Reply #1070 on:** August 08, 2015, 01:54:06 pm »

I am tracking my calories today and I am tracking how many miles I walk at work to see just how bad I am doing outside of the gym. As of right now I have taken in 805 calories and walked two miles which if my app was correct is about 250 calories and if my bmr was somewhat accurate in college i might burn 2500 a day or so. I am going to aim for 3k calories a day n adjust from there.

John Stamos · « **Reply #1071 on:** August 08, 2015, 09:17:40 pm »

Hit my 3k calories and yeah ive been over eating lol. 3k calories aint shit. Throwing in extra veggies so i dont get hungry when i get home.

John Stamos · « **Reply #1072 on:** August 09, 2015, 08:52:30 pm »

Warm up: 3 rounds
Air skwaatsx20
Burpeesx10
1 lap run

10 min run
10 min rower

Chest/tris
Bench: 12x3-5 from bar-235-135
Incline Hex Press: 4x10 from 30-60x10lb increments
Tricep pushdowns

11.6
7 min time cap
3,6,9,12 etc etc of thrusters n fat man pullups.

round of 15 completed plus 4
94 reps, just used the barbell for the thrusters and idk if it made it harder or not since with weight it forces me in a better position.

Flander · « **Reply #1073 on:** August 10, 2015, 01:53:42 pm »

Your move Eric

John Stamos · « **Reply #1074 on:** August 10, 2015, 07:38:56 pm »

Lol I'll see you at the Games!

I will do mine on wednesday, its storming here today and tomorrow.

I am enjoying the gym again though since starting CF again and starting this competition. Before I was just doing BB stuff after i left the academy I was in the gym for like 35 minutes or so and i just tried to do my workouts as fast as possible so I could get outta there. Today I was there for about 2 hours and loved it.

Also, some old guy asked if I needed a spot on the bench when I was still warming up with 135

Flander · « **Reply #1075 on:** August 11, 2015, 02:23:33 am »

Lol. You must have looked like you were struggling.

Happy to help. Its always motivating with competitions. Thats has always been my drive.

John Stamos · « **Reply #1076 on:** August 11, 2015, 10:42:44 am »

Lol it's happened a few times, especially when I do speed work

Today

Warm up- jump ropex200
some stretching

10 minute run

deadlifts from pins halfway between mid shin and foot so not much higher than a normal deadlift
worked up to 345 double overhand, trying to stay away from a over under grip which I can lift a lot more but I need to work on grip

Inverted rows- 4x10

Lat pulldown, 4 sets of single handles and a vbar thing with sets of biceps between with DBs

12.1: AMRAP Burpees in 7 Minutes
60 reps got up and stopped the clock at 1 second left. So I'm not sure if thats good or not, probably not but i bested my time by probably a minute or so last time i did the 60 burpees

Im whooped, gonna hit up chilis(the light part of the menu)

John Stamos · « **Reply #1077 on:** August 12, 2015, 10:54:13 am »

Lets see, it was my olympic day

Worked on OH squats first, trying to get my grip closer and closer, I think if I can eventually get to where froning has his grip itd be more beneficial for me since Im not in a CF gym or a gym that has bumper plates.

I worked up to 145 with ring finger on the outside rings, I believe i did like 3-5 reps or something, just letting it back down onto my trapz is a pain in the ass.
I think my progression was bar, 65, 95, 105, 115, 125, 135, 145

Hang Cleans, worked on catching it in the hole in the beginning but I need to stretch my forearms and what not out more before i go up in weight but I think i did it up to like idk 95lbs

Hang power cleans: worked up to 195 for a 90% or so which idt is too bad of a start considering last time I believe I started a lot lower. I did a lot of sets up to 195 but Im not sure what the weights were, I just threw random plates on.

Snatch, just focused on form for this since my WOD contained only snatches
worked up to 95lbs, felt better than last time and lighter.

12.2- 10 minute AMRAP
the weights are normally a lot higher than I used for the WOD but fuck that noise, im not there yet lmao
I did

Barx30
55x30
65x30
75x17

my shoulders and trapz were on fire

I tried mine and flanders WOD right after and I got to my 40th push up like him and my chest locked up but i tried to soldier on and then 2 girls came out onto the track and some old lady just walking n taking the whole thing up so now i have to redo it later today.

I believe by the time i got to my 40th push up i was 3 minutes in or something so im guessing fairly slow lol

John Stamos · « **Reply #1078 on:** August 12, 2015, 11:20:03 am »

Also I will review the Kooler since I got to use it for the first time today

Well lets see, its nice but not exactly what I expected.

I was assuming you can fill the 2 shaker bottles in it but how you put it in, one shaker cup goes into another so you cant fill them both up all of the way. But you can fill the cooler part with ice and water but I like milk so if i do ice and milk then i would have to bring a towel with me to wipe off the outside of the shaker bottle. If they could make it so the bottles are side by side and not stacked inside of each other so you can fill 2 at once itd be great. Thats my only complaint though but I still liked it since warm protein shakes are gross and the water at my gym tastes like salty fish ass.

LBSS · « **Reply #1079 on:** August 12, 2015, 12:29:39 pm »

i got flander's time, tryna see what you got.

Adarq.org

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Author Topic: Triathlon sprint prep (Read 1024122 times)

John Stamos

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