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Author Topic: Triathlon sprint prep  (Read 1025912 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3015 on: November 06, 2018, 02:20:08 pm »
+1
15 minutes jog
I cramped up but I ate beforehand because I get light headed on heavy lifts.  I am horrible at running if i eat before.

Bench: doubles up to 275
3 board bench: 225xa lot
185xa lot
135x a lot

Incline pressing: not a lot, wrists are sore.  Forearms are trashed from the sandbag

Then cable work for chest

Oh press up to 165x8
DB front raise/side raise 4x10
Cable rear flyes hi and lo
Tricep work

Exhausted, still am but gonna work up to another workout.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3016 on: November 07, 2018, 07:13:29 pm »
+1
20 min amrap similar to the last  without the sandbag cleans
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John Stamos

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Re: Triathlon sprint prep
« Reply #3017 on: November 10, 2018, 06:47:49 pm »
+2
So Friday lol

30 min jog

Skwaats: warm up to 225 Then
doubles on the half minute for 10 minutes.

This destroyed me and my legs and everything felt trashed after.  Groin felt tight n didnt want to push it.   That's all I got out of my leg day lol
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John Stamos

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Re: Triathlon sprint prep
« Reply #3018 on: November 12, 2018, 12:02:57 pm »
+1
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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John Stamos

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Re: Triathlon sprint prep
« Reply #3019 on: November 14, 2018, 06:29:58 pm »
+2
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.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3020 on: November 15, 2018, 03:39:52 pm »
0
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
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adarqui

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Re: Triathlon sprint prep
« Reply #3021 on: November 15, 2018, 04:47:22 pm »
0
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!!
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John Stamos

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Re: Triathlon sprint prep
« Reply #3022 on: November 16, 2018, 09:49:25 am »
+1
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.
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adarqui

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Re: Triathlon sprint prep
« Reply #3023 on: November 16, 2018, 11:29:53 am »
0
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!
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John Stamos

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Re: Triathlon sprint prep
« Reply #3024 on: November 16, 2018, 12:21:41 pm »
+1
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
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John Stamos

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Re: Triathlon sprint prep
« Reply #3025 on: November 20, 2018, 01:09:08 pm »
0
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.
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Re: Triathlon sprint prep
« Reply #3026 on: November 23, 2018, 01:51:59 pm »
+1
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.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3027 on: November 26, 2018, 12:20:39 pm »
+1
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.

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John Stamos

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Re: Triathlon sprint prep
« Reply #3028 on: November 27, 2018, 02:43:43 pm »
0
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.
« Last Edit: November 27, 2018, 02:45:25 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3029 on: November 28, 2018, 01:36:58 pm »
+1
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
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