Author Topic: Triathlon sprint prep (Read 1024655 times)

John Stamos · « **Reply #465 on:** March 12, 2013, 08:05:44 pm »

back

1 armed barbell row- started with a 25x10 and went to 100x10

first circuit

Thruster-95lbs
Pullups-

21-15-9

3 sets of pulldowns and rows on machines

Last circuit

same thing i did yesterday the 3 timed rounds

First round i did it in 1:55

So next week i will up the reps by 5 reps

weight- 268

I discovered degirno? pizza over the weekend and yeah im surprised i am at 268

John Stamos · « **Reply #466 on:** March 13, 2013, 07:24:30 pm »

Shoulders

Standing DB OH strict press- 65x10-75x5-90x2
side raises- 25x10-35x2x10
bent over rear delt raise- 25x3x10
Shrugs-315x10-405x10-500x10
cleans-135x2-165x2-185x1-205x1-225x1

Circuit- all done with 95lbs
Reps- 21-15-9

Push press
high pulls
power curls

weight- idki didnt check but im guessing pretty low, i feel lighter than 268

John Stamos · « **Reply #467 on:** March 14, 2013, 09:23:39 pm »

"chest"

warm up- medicine ball wall throwsx2x20

5 rounds non stop

400m run
bench pressx225
pull ups

-my time last week was 4 rounds at 17:30 i think

-today- 5 rounds- 16:30

-reps were around 10

machine work

Cleans-135
dips
- 21-15-9reps

pool room stuff- push ups nothing exciting

medicine ball throws(uk squat then throw it up at the wall, repeat) 50 reps for 3 sets, maybe a minute and a half break inbetween

weight- 267 for this week, so im down a pound from last week but i still have friday to go

at the current rate I want to lose about 2lbs a week, figured itd be slow enough not to fuck me over and i wont stall so quickly

Ill be at a good weight by june if i can kick my ass into gear and lose 4lbs a week

LBSS · « **Reply #468 on:** March 15, 2013, 11:51:55 am »

keep up the good work, man, seems like you're making good progress and considering how big you are you're in pretty damn good shape. be careful about some of those crossfit workouts, though. sumo dl high pulls are a terrific way to fuck up your shoulders.

John Stamos · « **Reply #469 on:** March 15, 2013, 10:06:32 pm »

yeah i dont go balls out on those, somewhat slow and controlled, plus ive been doing a lot of mobility work before the workouts and a good warm up, so far no problems. And for my size I think I am in pretty good shape, Ive been out performing everyone i workout with and i outweigh them by 15-90lbs

todays weight-(after burger king)....well they have the mix and match for 5 dollars, couldnt resist.

266lbs

this morning I worked on cleans, I watched a video of i think they call him coach burgener or something, anyway he made it clear that im doing basically retarded high pulls, worked on form for a bit and decided to go heavy.

worked up to 230-new PR, pretty good considering that I am sore all over and i didnt have anything to eat before the workout, so ill see how good i am next week, hopefully 240 or so.

went again tonight even though ive been doing 3 rest days and did this

10 mins on the minute

12 pull ups
8 push ups
4 front squats-135lbs

being 16lbs heavier than when I was at my old gym, I am starting to look like when i was in the 250s already

John Stamos · « **Reply #470 on:** March 16, 2013, 08:40:58 pm »

I am currently at work and super bored so ill put in the changes that I've made to this weeks workouts

Monday- Legs

I know my box front squat(a lil above parallel) is or was 365 but not my free squat so I will just use 225 this first week to experiment with.

Front squat- 2 rounds, the number of reps is the number of breaths (rest period) i take between each rep, after each round ill take a minute break
1 rep, break, 2 reps, break, 3 reps, break, 4 reps, break, 5 reps, 1 minute break then another round

then the DB circuit
lunges

then the ladder

Last time i did these, i finished the ladder in 1:50 seconds so im going to increase the reps to 15

Snatch- 75lbs
High pulls-95lbs
push ups
OH squats-75lbs

if this doesnt get the blood flowing enough even though it should, next week ill throw in pull ups

John Stamos · « **Reply #471 on:** March 16, 2013, 08:43:08 pm »

Tuesday

Deadlift week for "back"

this is gonna suck

on the minute every minute for 5 minutes

deadlift- 275x5
Heavy DB row(2 handed)- im guessing 70s or 80sx5

then fran, grace and machine work

John Stamos · « **Reply #472 on:** March 16, 2013, 08:44:48 pm »

Wednesday for shoulders remains the same but i am throwing in the wall medicine ball throws since my shoulders burnt the most on these(and my hammys)

Ill start it off with heavy push press followed by a few sets of db presses

then db work, and the other shit ill fill in after i do the workout

warm up will be

for time

20 dips
100 push press@75lbs
25 med ball wall throws

John Stamos · « **Reply #473 on:** March 16, 2013, 08:48:20 pm »

Thursday

Thursday looks the same,

for the first circuit my speeds on the treadmill were(before i forget so i can look it up to go faster than last time)

round 1- 7mph
round 2- 7mph
round 3-4 7.5mph
round 5- 8mph

so what I am looking for this time is

round 1-2-7.5mph
round 3-4-8mph
round 5- 8.5 or 9mph

hoping this might get me into the 15 minute mark

other then that its business as usual and I hope to get down to 262 this week if possible, but ill be happy with 263-4

John Stamos · « **Reply #474 on:** March 18, 2013, 06:27:38 pm »

Shitty day

morning- Cindy i think

did 18 or 20 rounds in the 20 minutes

pizza hut...uggggh not gonna eat anything for the rest of the day

workout

CLeans- worked up to 225 easy but 235 still missing by a few inches

front squat-(olympic grip)

135x10
225x1x2x3x4x5
250x1
275x1
300x1

Ladder with the added 5 reps to each thing.

first 2 min round- got to 3 reps on the cleans(Not OH squats)
3 min round - finished it in 2:50
last round-rough

John Stamos · « **Reply #475 on:** March 18, 2013, 08:53:59 pm »

tomorrow mornings WODS

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

so far from all the oly lifts and high pulls, even at the low intensity high volume my trapz are diesel right now

and maybe ill figure out another wod to do

John Stamos · « **Reply #476 on:** March 19, 2013, 08:17:05 pm »

morning i did the wod i mentioned in the previous post

and the wod i do on leg days, the thrusters, burpees, snatch, cleans for 5 mins

today "shoulders"

push press

135x5
165x5
185x1
225x3
255x1
275x1

If i had a gym that had bumper plates and i could slam the weights then i would have gone for 300

standing DB press- 70sx3x10

first wod

AMRAP 5 mins
4 pull ups
8 push ups
12 squats

kneeling shoulder press(bb)- worked up to 60lbsx10

last wod
21-15-9
push pressx75lbs
upright rowx75lbs
snatchx75lbs

side raises-25x2x15

Last round

shoulder press- 75lbs

100 reps for time

time- 1:19 seconds

trained my client at 630 and we finished off with 25 burpees

tomorrow morning since I am terrible at burpees, i am going to do 100 burpees for time..ughh

John Stamos · « **Reply #477 on:** March 20, 2013, 06:26:25 pm »

Back day

deadlift-275
2 handed db rows-70s

5 reps each on the minute every minute for 5 minutes

-my lower back and upper ass was fucked on my right side, i think my hips are just way off and i need to start stretching a lot more

lat pulldown(supinated grip) to work more biceps- 130x3x10

thrusters-75lbs
pull ups

21-15-9

heavy snatches...well heavy isnt the right word

I only worked up to 175 and it was a half snatch half push press and when summer hits or it gets a bit warmer out ill be able to do more shit outside

that was about it, Im going to buy a shitty golds gym belt just to wear throughout the workout since theres a lot of hip n lower back involvement and do the p90x yoga dvd

John Stamos · « **Reply #478 on:** March 20, 2013, 09:47:56 pm »

tomorrow morning I am going to do WOD 12.5

BUT im going to do the womens one haha, ive done enough thrusters and squats this week so ill lower the weight

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

im shooting for round 15

John Stamos · « **Reply #479 on:** March 21, 2013, 10:22:03 am »

Morning-

did the wod 12.5 and made it to round 18

it wasnt that it was super hard, just my back and shoulders were already worn out from previous workouts so i felt the burn pretty quick

did some walking twists with a 45 and went to the hardware store to pick up a 4ft pvc pipe. My old foam roller is soft and doesnt do anything really anymore so i just tried the pvc out and having it on my upper ass/lower back for about 30 seconds got rid of the pain.

gonna go buy some epsom salt, a actually timer so idont have to keep checking my phone for how much time i have left in the circuits, and someother shizz

todays workout is "chest"

idk same as what i posted earlier i guess

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Author Topic: Triathlon sprint prep (Read 1024655 times)

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