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Author Topic: Triathlon sprint prep  (Read 1024531 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3405 on: January 15, 2020, 05:49:00 pm »
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Tomorrow

Run 20 minutes, had to take a dump
5 mins worth of stretching
Core stuff
20 pu, sq, su

DE banded bench 8x2 red bands + 135, 155, 175, 185
All single sets except 185 was 5 sets
Oh press: 95 x 10, 115 x 10, 135 x 2 x 10
Plyo push ups: 3 sets
Deadlift 5x3 @ 315
Lat work: lat pulldowns for a lot
Tricep work

Empire State building climb for time: 21 minutes.  This is rough but I want to get a lot better.  About halfway I am dead on the stair master.

So the whole running for the sheriff's test, yeah not happening, too fat n  my running has suffered, have something else to go for and it's not a shitty pt test.

They are hiring court officers and let's see

Max points
Push up: 30 or more
Agility run: 19:63 or faster
Sit ups: 38 or more
Beep test: level 6-7 or more.
« Last Edit: January 16, 2020, 11:00:38 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3406 on: January 16, 2020, 12:57:32 pm »
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Tomorrow
Run for 1 mile but for speed
Stretching n core shit
F squat to 3x1
Keep going up after that for back squat to a 5x5
Cleans: 155 x 50 for time
Hammy curls
Back raise

I'll see how I am doing for time, I'd like to shower at the gym and head out to my massage at 1030.

I am going to set my alarm and try to get to the gym by 8am so I will feel like garbage.

Also, today my core and stretching
Each for 15 seconds
So get on one knee with the other foot out at a 90 degree angle and push hips forward, then I put both hands down next to the inside of my foot then I move my hands to the outside and work my way back in and switch.

Then core work was just trying to do max times for each one for like 2 or 3 times.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3407 on: January 17, 2020, 02:40:05 pm »
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Yeah that wasn't happening

Going to do that on Sunday so I can take my time.  I have Sunday and Monday off so I should have some good workouts.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3408 on: January 19, 2020, 10:40:39 am »
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30 min jog

Squat: 315x5x3x1
My it band on my left leg shit the bed

Cleans 155x30

Db deadlifts up to 115x10

Hammy curls

Nothing today, it band was shit so gonna rest it and get after it tomorrow.
« Last Edit: January 20, 2020, 05:51:23 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3409 on: January 21, 2020, 08:32:01 am »
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Taking today off too, my leg feels good so I want the extra day of rest plus work will serve as an active recovery.  Based on the s health app I've been getting around 6k steps at work and a lot of it is stairs that has idk 20 steps.  I'd say on average I go up and down them 20 times per shift and that might be conservative.

I'll follow the program for the rest of the week except my direct leg stuff will be light work and a lot of stretching.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3410 on: January 22, 2020, 12:56:10 pm »
+1
I did things backwards today and it worked out much better.

Deadlift: 5x5@315
First set was TNG and thought that was stupid so the last 4 sets was more like singles like how it should be haha
Bench: Red bands+ 155(175 didnt feel like speed work last time) for 8x2
OH press was just working high reps then some reps with 185

Side raise 3x10
lat pulldowns: heavy and a lot of sets and reps
plyo push ups for 3 sets

fat grip db holds to 70lb

20 minute run
stretching and core work

also the deadlift was with my back brace and liquid chalk

the back brace still feels like it gives support and doesnt get in the way like a thick belt which i cannot stand.  also if you need it for oly lifts they are pretty good too cuz the barbell doesnt get caught.  I figured id give it a try cuz i see strongmen use a back brace underneath their belts.

when im done with training ill throw cf workouts back in, maybe this time off will be good...plus when i was heavily into cf workouts i never got in better shape really, my best shape ever was powerlifting and bb
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John Stamos

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Re: Triathlon sprint prep
« Reply #3411 on: January 22, 2020, 07:05:30 pm »
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DE squats and me cleans tomorrow

Squats: 8x2@155+ green bands
Rdl to 225x3x10
Then some stuff idk I'm tired.

I didn't do cleans cuz my back is wrecked after yesterday.  I'll go with how I feel tomorrow since doms might kick in bad

This wknd ill see how I feel, might do a run after work, have to go in on day shift for annual training shit.
« Last Edit: January 23, 2020, 02:40:43 pm by John Stamos »
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Re: Triathlon sprint prep
« Reply #3412 on: January 24, 2020, 01:06:10 pm »
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I lied, I forgot that the ranch came out today so I binged watched it.  I don't have another day off for like 10 days or so, figured I'd get it out of the way.

I have ideas for the weekend but beats me.
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Re: Triathlon sprint prep
« Reply #3413 on: January 27, 2020, 12:28:52 pm »
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Sunday I ran for 30 minutes and did 22 mins on the stepper

The gym got a new SS Bar, and a multi grip pressing bar.  I guess they are getting more KBs and some wallballs.

So I tested some of those out

deadlift 225x8x2
Did a set of 135 or 145 ss bar squats between.  Not sure how much it weighs.
Bench to 225x3 on the multi grip bar, much harder than a regular bar.

Ran 30 mins

While I am training at work this week and next week I'm going to just do main lifts and cardio and have Friday be a bodybuilding day and more cardio on the weekends.

I ended with some core stuff and stretching
« Last Edit: January 27, 2020, 05:51:57 pm by John Stamos »
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Re: Triathlon sprint prep
« Reply #3414 on: January 28, 2020, 02:26:40 pm »
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I'm switching each day between a run and the stairmaster

Today was 20 mins on the stairmaster, like 1550 to 1600 steps

Killed my legs

DE squats: red bands + 185 for 8x2
Me cleans: 225x3x1
Lat pulldowns: 3x10 with 2 different handles
Core work
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Re: Triathlon sprint prep
« Reply #3415 on: January 29, 2020, 02:42:11 pm »
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Nothing, woke up feeling shitty

Definitely dehydrated though so I'll take in more fluids

Tomorrow is
DE upperbody
Me deadlifts
Grip work

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John Stamos

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Re: Triathlon sprint prep
« Reply #3416 on: January 30, 2020, 11:15:49 am »
+1
Deadlift
315x1
335x3
355x3
375x2
315x1
All double overhand

5 min AMRAP
95LB OH PRESS
IDK around the 80 to 90 rep range

Bench
8x2 @ red bands + 155

Tried to run but my calf felt strained.  It wasn't too bad but I don't want to push it.

Tomorrow will be stepper
Core work
Ss bar
Me cleans
Some back work and leg work

Also did ss bar good mornings.  Just did a light set of 130lbs.  The bar weighs 60lbs so that's ones reason why the 135 felt heavier..cuz it was 150 lol.

« Last Edit: January 30, 2020, 12:38:53 pm by John Stamos »
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Re: Triathlon sprint prep
« Reply #3417 on: February 02, 2020, 07:56:30 am »
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I've been planning on doing a 24 hour fast but couldn't cuz not eating sucks.  Anyway I did one yesterday.  I ate Friday at about 1130, woke up at 3am with a bug that kicked my ass and had nothing but water until about 7:30 this morning, i had a bowl of cereal and coffee.

Strained my neck while puking so just a constant headache.

I'll see how I feel, I am thinking on the safe side I'll skip Monday since I have my last week of training and I just want to get through it.


Also, I am trying for a new job.  It is 10hr shifts but it's like 2 on 3 off 3 on 2 off or some shit like that.  On my days on I'll do just a quick like burpees workout and normal workout days for my days off if I get it.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3418 on: February 04, 2020, 10:39:28 am »
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I'm in no rush to get back to the gym.  Right now I'm probably fine to go but I'm just going to get my eating in order.

Yesterday was some waffles and then a banana at night which definitely isn't enough.

Today gonna increase it to 1 bowl of cereal, gonna have a mega bowl for lunch and some pbj sammiches for dinner.  I was planning on shipping this weekend but that didn't happen.

At work I still hit my steps around 6-8k steps so I'm still moving around.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3419 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.
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