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Author Topic: Triathlon sprint prep  (Read 1024402 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3525 on: February 01, 2021, 12:07:22 pm »
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Getting back into the swing of things at work.

Last week mon thru Thursday I was on the packers but running around a lot.  Friday and Saturday I was on the palletizers and running around even more.

I forgot which days I was at the gym but I did some lifting and 2 days I did 30 min stairmaster.

Today I woke up late and just did a 30 minute jog.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3526 on: February 23, 2021, 05:17:07 pm »
+1
Haven't done shit ugh

Squat: 185x5x5
It wasn't heavy but if I haven't squated in awhile then my legs hurt.  It doesn't feel like a pump or soreness it just hurts

Log cleans up to 200lbs

Bb power cleans
Triples to 175

Shoulder stretch

Shoulder press machine for 5sets

10 min jog


Tomorrow will be safety squats, deadlift, dead hangs, lat pulldown, single db cleans, mile jog
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John Stamos

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Re: Triathlon sprint prep
« Reply #3527 on: March 01, 2021, 10:22:48 am »
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My legs were torn up so at it today

Safety squats triples to 255 I think, I forgot how much the bar weighs

Db single arm cleans 40-50-60
Wallballs 20lbs wod
21-15-9
Took like low 8 mins, I wore a thicker mask today which was a mistake.

I'ma do a 10 minute jog and head out.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3528 on: May 06, 2021, 12:15:17 pm »
+2
It's been awhile

Started my new job and I've only had one day off since january.  It's warming up now so whenever it's warm I just go for a run.  Today I ran up and down my road, approximately 3 miles.  It's been raining a lot so I'll have to suck it up and go to the gym to run tomorrow and on.

I signed up for the court officer test before covid and it got delayed.  I just got the email that they rescheduled it for august.  I don't mind my job and I earn a lot but because of seniority I won't ever see day shift and I'll basically be forced to work at least 6 days a week even years from now. As a court officer though Id just work mon thru Friday, no weekends really and really no nights, plus if I got promoted up to lieutenant I can make more money.

With that being said I'll have to get ready for a fitness test which includes max push ups, max sit ups, run beep test, agility run.  I downloaded a beep test so when it's warmer out I'll go to the track and do 20 meter runs.

Anyway I gotta stop being lazy and get after it.
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Re: Triathlon sprint prep
« Reply #3529 on: May 18, 2021, 01:14:07 pm »
+1
It's finally warm

I am running on the trail again and I ran for 15 minutes.  My goal was to run the return trip faster.  My return trip was 1:23 seconds faster.

So tomorrow I'm going to run 16:23 and try to beat my time back.

I want to work up until I reach the second road that cuts through the trail.  Once I get back to that I want to be able to do it in 15 minutes and beat it on the return trip.  Then once I can do that I want to try and decrease my time.  I think it might be around 2 miles one way but tomorrow I'll have Strava going.

Then I just went out and did curls n stuff with kettlebells.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3530 on: May 19, 2021, 02:37:40 pm »
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So when I got to my last 15 minute spot from yesterday I was 13:13 in.  I went for the 16:23 or whatever it was and I was fairly close to getting to the second road.  On my way back I was 1 min 5 seconds faster.  Tomorrow I'll run for 17:28 one way.

I was fairly tired considering how much running around I did at work last night so I was surprised.  I think the 15 min mark I did yesterday was 1.5 miles.  I believe I hit my first mile around 10:06.  Started off with a 9:30 pace and ended with an Almost 11 min so idk how I beat it.
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Re: Triathlon sprint prep
« Reply #3531 on: May 24, 2021, 12:25:38 pm »
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Thurs, Fri, Saturday I got forced into work early.

This morning just went for a 2 mile jog down the road.
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Re: Triathlon sprint prep
« Reply #3532 on: June 02, 2021, 08:02:57 pm »
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3 mile jog.

Tomorrow going to attempt to run from the gym to town and back and do a quick workout.   Mostly because I'll be cramped after a few sets.
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Re: Triathlon sprint prep
« Reply #3533 on: June 08, 2021, 09:30:09 am »
+1
Saturday I hopped a conveyor and slammed my calf.  Still swollen and burns so Sunday I went for a walk

Today

Seated dB oh press.  4x15@40-50-55-60
DB raise front and side with bent over raises
3x10 25lbsx1 set 30 x 2 sets

Cable push downs with vbar and ropes. 3x10 each

Log clean and press.
70x5
100x5
120x3
160x2
180x2(no press)
200x1 no press

Went for a walk

Just going to take it easy for 2 weeks then hopefully I don't stop again lol
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Re: Triathlon sprint prep
« Reply #3534 on: June 11, 2021, 07:19:15 pm »
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Yesterday was back and bis

Deadline to 305x2
Flexibility isn't there so wasn't going to push it
Bent over dB rows: 3x10@60s
Seated row machine x 3 sets of 10
Lat pull-down, 2 different Bars 3x10 each

Curls for girls

Was going to go today but had to get the vaccine so I don't have to wear a mask anymore at the gym and there was a lot of construction on the way there.

If i feel good tomorrow will be some chest and legs
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Re: Triathlon sprint prep
« Reply #3535 on: June 12, 2021, 06:34:29 pm »
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Leg hasn't gotten much better so I went to urgent care which sent me to the ER.  no signs of clotting and I just need to ice it a lot.  Hopefully in a week or two I'll be back jogging, for now I'll just be doing upperbody workouts.
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Re: Triathlon sprint prep
« Reply #3536 on: June 29, 2021, 10:27:08 am »
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Just been icing my leg and I'm done with it, it's slowly getting better but I can't wait any longer.

So I did a 2 mile job and it felt fine.  I also smashed a deer Saturday night so yesterday I was dealing with my insurance n body shop and rental bullcrap all day.

Tomorrow will be upperbody.
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Re: Triathlon sprint prep
« Reply #3537 on: June 30, 2021, 11:39:19 am »
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Oh bb press: 45x10, 95x10, 115x10, 135x6 then back to 95x10

Bench: 185x3x5
Tricep pushdown with vbar and rope, 3 sets each
Db flyesx3x10
Db side raise x 3x10
Db supine tricep extension x 3x10

Tomorrow is back
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Re: Triathlon sprint prep
« Reply #3538 on: July 05, 2021, 10:12:36 am »
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Oh press: barx10, 75x10, 95x10, 115x10, 135x5, then back down.

Deadlift: up to 275x2x5

Seated oh press: 40, 45, 50x3x10(single sets for 40, 45)

Lat pull down 3x10 x 2 for 2 different handles

Then triceps and biceps

Tomorrow I'll try to get in before my massage.

My car looks like it'll be a total loss so I might miss some days buying a new one.
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Re: Triathlon sprint prep
« Reply #3539 on: July 07, 2021, 09:21:16 am »
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Yesterday massage

Today

SSb squats: up to 205x5? I think. I forgot how much it weighs.  But the weight didn't feel heavy just my muscles were on their way to cramping

Bench: just to 185. It felt shitty and it just didn't feel good on my shoulder so I stopped.

DB flyes: 3x10 super set with lunges and dB squats

On the bike now to loosen everything up and hit hammy

 I'm trying to combine days in case I get drafted for overs and earlies and I can't make it.
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