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Author Topic: Triathlon sprint prep  (Read 1023961 times)

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adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #60 on: December 13, 2010, 12:01:31 am »
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Quote from: Eric on December 12, 2010, 07:06:48 pm
what i figure im gonna start doing is adarqs high frequency thing or whatever he did when he squatted like 21 times a month.

try it out, see how well it goes, since i kinda did it for a week when i first started deadlifts.

when i did it with deadlifts ( i didnt know people actually did it at the time, just dicked around)

day 1- max 315lbs
day 2- max 340lbs
day 3- max 365lbs
day 4- max 380lbs
day 4- max 405lbs

and ever since then, my deadlift hasnt really gone up to much cept the brief time it was at 500 but its nowhere near that anymore, but it never drops below 405lbs



cool man, that was good progress with DL, just remember, your "max" changes daily when squatting 21x/month, so, don't really try and push it when you feel like shit, though definitely get to that daily max triple etc, can hold back a little when you experience tons of fatigue.. for example, say you hit 405 x 3 on monday, well, 365 x 3 might be all you can do on tuesday etc, just don't force out grinder's.

pc
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #61 on: December 13, 2010, 10:58:36 am »
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yeah im gonna take a different approach try something else


same deal just wednesday will be upper body

but for each day im going to do a different type of squat and different assistance lifts afterwards.

im thinking

like i did today

close stance squats
squat- 135x10
           135x10
           225x5
           225x5(warm up /\ )
           315x3(no belt, back felt really weak, i slept weird on it this morning)
           315x8(belt)
           365x3
           225(for speed)x2x4

then i did some depth drops/jumps

Max jumps(ill be timing them in a lil bit once they convert so i can see how much of an improvement im getting)

leg press, leg extension and leg curl machine

15 min run( ill be doing more later)

no breakfast either this morning


tuesday i might do

front squat
hang snatch
pogo jumps
BTN Jerk( for speed )

wednesday upperbody

thursday jump squats with someother shit

friday zercher squat or a box squat variation

prolly switch friday n thursday around idk

saturday ill do more oly lifts n cardio
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #62 on: December 13, 2010, 11:03:59 am »
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im not the most graceful on depth drops either, only 1 jump my heels didnt touch the ground UGH on the other jumps i didnt feel my heels hit once but whatevs fuck it

adarq roughly for how long should your feet be on the ground for a depth jump, i think my is way to long lol
« Last Edit: December 13, 2010, 11:06:03 am by Eric »
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #63 on: December 13, 2010, 08:48:06 pm »
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finished the 2nd part of the workoutish well cardio part

did 15 min of cardio which running feels like nothing now

then a hour later i did 30 mins worth, made 3.5 miles

weighed in at 230
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adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #64 on: December 14, 2010, 04:20:38 am »
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Quote from: Eric on December 13, 2010, 11:03:59 am
im not the most graceful on depth drops either, only 1 jump my heels didnt touch the ground UGH on the other jumps i didnt feel my heels hit once but whatevs fuck it

adarq roughly for how long should your feet be on the ground for a depth jump, i think my is way to long lol

it varies, you're looking at .22-.3 seconds though generally, from the onset of impact.
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #65 on: December 14, 2010, 07:05:05 pm »
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its hard to say on mine since i cant get that good of a reading but i was getting in the .3something range

anyway today

Front squat- 135x10
                     225x5
                     275x3
                     315x2
                     340x1(new PR)
                     225x5
                     135x15

Hang  snatch- 135x5
                       160x2

Hang Clean- 135x10
                     185x5

BTN Jerk- 135x10
                225x3

and i worked this morning so my mood def changed from what it used to be when i worked out in the morning.  But ill be getting my purple wraath hopefully within the hour so thatll help, but the gym might get closed tomorrow since its supposed to get shittier out
                 
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adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #66 on: December 15, 2010, 12:18:00 am »
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Quote from: Eric on December 14, 2010, 07:05:05 pm
its hard to say on mine since i cant get that good of a reading but i was getting in the .3something range

anyway today

Front squat- 135x10
                     225x5
                     275x3
                     315x2
                     340x1(new PR)
                     225x5
                     135x15

Hang  snatch- 135x5
                       160x2

Hang Clean- 135x10
                     185x5

BTN Jerk- 135x10
                225x3

and i worked this morning so my mood def changed from what it used to be when i worked out in the morning.  But ill be getting my purple wraath hopefully within the hour so thatll help, but the gym might get closed tomorrow since its supposed to get shittier out
                 

congrats on PR man, purple wraaaaaaath.
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #67 on: December 15, 2010, 07:18:39 pm »
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no purple wraath yet, ups fucking sucks ass dick

anyway today was upperbody and did it quick cuz it sucks in ny

idk i just did

bench worked up to 225 4x10(different grips)

fly machine

shoulder press(dbs)

shoulder press(machine)

lat pulldown

etc etc i dnt rele remember it to much

tomorrow will be a morning workout tho, but the gym might get closed down who knows
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #68 on: December 16, 2010, 09:37:20 pm »
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purple wraath came in, tastes very good


anyway

today was again lower body

strength dropped a shitload


worked up to 315x2x3 then worked back down

did some vert jumps, jump squats alternating between 135lbs and bodyweight

just a lot of shit, im on the crapper now and my laptop has like no battery life so im cuttin this one short
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Airmatt83

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #69 on: December 16, 2010, 11:52:32 pm »
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what part of new york are you from?
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stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #70 on: December 17, 2010, 11:17:40 pm »
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central new york, 25 mins west of syracuse


todays workout, i got the purple wraath and after taking it my body felt great today.

during the workout tho it was apparent that i felt weak from squatting for the 4th day this week

so 135x10
     225x10
     315x3x4
     225x2x5
     13x10

i did leg press, feet  high, 400lbs easy(obviously)
       leg extensions 200lbs 3x10
       leg curls 130 something lbs 3x10


and warmed up for 10 mins on treadmill and ended with 20 mins on the bike

tomorrow is the last upperbody workout so ill see how that goes
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adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #71 on: December 18, 2010, 08:36:16 pm »
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btw, high freq squat is pretty much JUST SQUATTING in terms of lifting, sprints/jumps/etc are used for the other aspects of training.. when high frequency squatting you just can't be expending too much energy on other exercises.. first week always sucks, 2nd week gets better.

peace
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #72 on: December 18, 2010, 10:34:03 pm »
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i should def work on my hammys still
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #73 on: December 21, 2010, 12:15:52 pm »
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last night

supplements- purple wraath(soon ill be getting tropinol)

bench- 185x10
            225x10
            275x3
            315x2
            225x15

incline flyes- 50lbs dbs 3x10

deadlift- 135x10
              225x10
              315x10
              365x2
              405x6
              430x2

lat pulldown- 200lbs 3x10

curls- 135x3x10

tricep pushdowns/extension machine- 3x10

shoulder press(strict) 185x3x5

shoulder press machine- 150lbsx3x10

im not a fan of the high frequency squat thing to much idk i hate squatting to begin with

so ill do upperbody, olympic, lowerbody, upperbody, olympic, lowerbody (yes i like working out 6x a week its what my body is used to)
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Every Monday
50 JR
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PR: 19:51 --> 17:41

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #74 on: December 21, 2010, 12:17:43 pm »
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this morning

supplements- purple wraath

foood- salad


cleans- worked up to 225x3
BTN jerk- 225x5
snatch- 135x5
power pulls
shrugs

tonight will be playing ball so ill just to my jumps in the game


mile- 6:50( could have gotten faster )
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Every Monday
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