Author Topic: Triathlon sprint prep (Read 1024276 times)

John Stamos · « **Reply #240 on:** June 01, 2011, 08:27:38 am »

soon ill be working with shelby starnes finally since my new job pays a shit ton more and ill be getting some strongman stuff and ill be able to workout a lot more, but my 2 foot vert has either stayed the same or increased due to front squats and a decrease in my back squat so ill stick to front squats

John Stamos · « **Reply #241 on:** June 06, 2011, 03:26:18 pm »

May 20th was the last time i worked out and today i finally made it to the gym.

I weighed in at 218 with shoes, soaked shirt and pants, and i had to take a shit so without all that id say 215.

i mainly focused on lower body so deadlift went up to 405x1 easy as hell
Fsquats- 225x2x5
hack squat- 8 platesx3
vert. leg press- 660? i thinkx3( easy )

then just some quick benching, shoulder shit and arms.

before the workout i stopped at the local park and did some jumps to see how much i lost. And i gained probably 2 inches from the last time i jumped since i went from snapping 10ft to hanging on it (i have footage) but i cant set the footage up until i get my laptop battery.

anyway i was pleased i actually gained on some lifts after 16 days of not working out

anyway Ill be back on a normal schedule now

John Stamos · « **Reply #242 on:** June 13, 2011, 01:21:52 pm »

today i did the first day of LHMR because i like it and its mainly about being explosive as nuts

Notes- Cleans are getting easier, started out doing 205 barely for 3....today

185x2x3(felt hardish)
185x1x8...idk i just decided to go diesel and it felt 100x easier, coulda done 225 probably pretty decent

standing military press- 135x3x10

chin ups- 3x10

DB overhead press- 3x rep out with 40s, doing alternate presses really fast

BB Fsquats- 135x3x10, 1x3 of squat thrusters for the last set

and i didnt do the deadlifts or the renegade rows, ill do them when i do an actual deadlift day

over the course of 3 weeks or so ive seen marked improvement in my jumping, and i have a video up of it and i weighed in at 216 with a sweaty shirt n no shoes

goal is obviously to get to 200lbs with shoes on

John Stamos · « **Reply #243 on:** June 14, 2011, 01:15:54 pm »

At work and ate a lot of pizza so feeling like shit, ill probably take tomorrow off or j do some upperbody shit and thursday will jump again, and friday ill order the crazy lights from adidas..other then that tomorrow is chest, bis/tris

John Stamos · « **Reply #244 on:** June 15, 2011, 10:45:28 am »

Major dumpage today, gotta take another one on my break, today is just 2 pb sammiches and that's it with the workout later which will focus on speed and endurance for upperbody.... Also looking for good books on nutrition and training of anyone has suggestions

today...

incline bench- 315x2x1
power bench- worked up to 310x2
cables flyes- 60lbsx3x a lot
seated tricep dip- 4 platesx3xa lot
tri pushdowns- 3xa lot

so alls i wanted to do obv was hit the chest and triceps a bit, not to much though

tomorrow is hopefully a jumping day, i did some earlier when i got home from work and the gym and idk i havent looked at the footage yet but it might be somewhat decent

John Stamos · « **Reply #245 on:** June 17, 2011, 08:20:53 pm »

warm up- pull ups/cable rows
cable rows- 165x10
pull ups- 10

3 of each....

cleans- 135x3
185x3
205x1(easy)

deadlift- 315x3x10

High hack squats- worked up to 4 plates + 35sx3

db swings-55lbsx3x10

then i had to go shopping for shit

tomorrow ill prolly just do cardio and some high rep specialization on some shoulders n idk some other stuff

had a vid today of jumping, not bad, weighing it about 4lbs heavier than my best vid so far

http://www.metacafe.com/watch/6584102/june_17th/

John Stamos · « **Reply #246 on:** June 18, 2011, 10:14:46 am »

7am tired as balls... Nothing to eat or drink...soo I just did some curls with the cable crossover and 60lb dbs...upright rows, shrugs on power bench with 450lbs...side n front delt raises and 15 minute walk at 3.8 mph... At work walking some more and I weighed in with shoes at 219....so this tells me I gotta up my cardio..no marathons but ill work with interval type shit... Vert is at an estimated 36-38"s w/o waffles...

John Stamos · « **Reply #247 on:** June 20, 2011, 08:48:47 am »

today is another LHMR workout, once i get shit done for work ill head over to the gym, possibly have another jumping session..in WAFFLES

John Stamos · « **Reply #248 on:** June 22, 2011, 09:34:11 pm »

today was chest n tris

felt like shit, took a nap(shouldntve done) before the workout so i felt like nuts

incline bench- 295x3x2(normally do 315)
power bench(2 grips)- 3x10
cable flyes- 60lbsx3x20
other variation- 3x20
hammer press- worked up to 4 plates on each side then drop set down

then finished with seated tri dips and pushdowns

friday will be back and some legs trying to exclude hammys

John Stamos · « **Reply #249 on:** June 23, 2011, 07:11:15 pm »

tomorrow is work then back, bis, shoulders, prolly throw some leg curls or just do RDL instead, or deadlift going just below the knees

anyway possibly look like this

Deadlift(whatever variation i choose)
chin ups(x3 reps in between every set)
super set high reps with hammer lat pulldown and rows
finish with low cable rows

shoulders- Db work, front/side raises, then do a thing i saw matus valent do for his finisher and go on the fly machine and set it so i can do my rear delts

bis- curls, curls, and you guessed it...more curls

John Stamos · « **Reply #250 on:** June 24, 2011, 06:29:06 pm »

Today did some shit

deadlift- worked up to 425x1...100% raw, no belt, no knee sleeves or wrist straps
-It was easy but since i use my forearms at work a lot they are usually burnin by the end of the day so my grip was kinda bad

t-bar row- 2 plates+35- 3x10
High hack squats- 6 plates- 3x5(quick)
hammer lat pulldown/hammer row- 3x10
low cable rows-3x10

shoulders- db side/front raises- 4x10-30lbs
matus valents finishers- 4xburn out

bis- curls

and did some rear delt stuff

John Stamos · « **Reply #251 on:** June 24, 2011, 06:36:34 pm »

this is the finisher that matus does and it fucking burns like a bitch, never felt that pump before

<a href="http://www.youtube.com/watch?v=Vc7yMs1_R-c" target="_blank">http://www.youtube.com/watch?v=Vc7yMs1_R-c</a>

John Stamos · « **Reply #252 on:** June 29, 2011, 02:31:13 pm »

yesterday i did various oly shit and deadlift and shrugs

cleans-(not improving idk why) 205xidk not many
sumo high pulls- 135x3x10(very easy)
hang snatch- 135x3x5(very easy so this at least was an improvement)

by now my forearms were fried and the bar was slippery as hell so had to use straps on 405 even though i cant get into a good position with straps and my form sucked, still got it easy though

shrugs- worked up to 630? 1x5 on the power bench, i ran out of room to put more on

5 min run to cooldown and that was pretty easy too

on the weekends ill be walking a total of 16 miles for work in boots and its all up and down hill so hopefully cardio can keep up with that

today im thinking about going tonight just to get some circuits in and some cardio.

Also

I just ordered Axcel from AtLarge nutrition, i heard good things and im hoping this one doesnt make me puke after each workout like dexaprine. And I am starting my search for dented tuna fish cans

John Stamos · « **Reply #253 on:** June 29, 2011, 09:40:17 pm »

Before i left to workout i read an article that wendler put up on fb about broz gym or whatever. And something stuck out to me and said "there is no such thing as over training, you're just under-trained."

now ik not 100% true but you have to do A LOT to overtrain and if you switch it up a lot then you shouldnt worry to much.

I wanted to just do 3-4 days a week to get proper rest and everything but fuck that. I did oly lifts yesterday and today they felt even better.

todays workout

btn jerk- 135x3
205x3
225x1
250x1
- These felt really good, ill go heavier when the gym goes 24/7 if im awake and ready at midnight

various speed deadlifts- sumo, conventional, elevated, and my new favorite- 1 handed

all except the 1 handed was done with 250 and the 1 handed was done with 135 - I think the bar is fucked, the left side feels heavier on everything and it showed with how uneven it was today but i dealt with it

speed cleans- 135x3x3- felt like i was cleaning air

DB snatch- 80lbsx3x5 ( felt fast and easy )

shoulder press and the finisher

10 min run

tomorrow will be legs

friday is back

Deadlifts for now will be done 1 handed, my goal is 315 with my right and left arm

John Stamos · « **Reply #254 on:** June 30, 2011, 09:02:03 pm »

Legs-

getting back into back squats so didnt want to over-do it unlike last time i injured both of my quads doing 315x15 and 365x10-15

135x5
225x5
315x4x3
335x1
355x1( this felt like 70-80% of my 1rm ) so not to bad...and done 100% raw

hack squat- 4 plates- 3x3 (speed)
good mornings- 135x3x10
db swings- 55x3x10
45 degree hyper- 75lbs db- 3x5, then 2x5 really slow body weight
- I feel like i can do more than that but the handles on the hyper are way to close together so it makes it awkward

leg curls- 3x10 heavyish then 2x10 1 legged

overall i liked the workout, because i have no spotter and going raw, I will just go up by 10lbs or so each week

Also I am going to put the pins high so when i do btn jerks i dont have to really worry about lowering it all the way down slow

forgot to weigh in but im not to concerned

10 mins of foam rolling and I was yelling, my legs and hips are rough right now

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Author Topic: Triathlon sprint prep (Read 1024276 times)

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