|
Post by TM79 on Feb 22, 2016 11:02:31 GMT
Good morning. Planning to hit some squats/pull-ups today. Not sure if I want to do them before work or after work. We'll see. Hope you have a good day.
|
|
|
Post by TM79 on Feb 22, 2016 13:35:29 GMT
Squat 5x135, 5x185 3(5x205)
Strict Pull-ups 5 Reps, 3 Reps 1 Set Max Reps: 8
Assistance 4 Rounds: 20 Box Step-ups (Alternating), 25 lb Plate 8 Reverse Hypers 6 Pull-ups 8 Toes to Bar
Then: One Set of Ring Rows for Max Reps: 23
Then: 20 Jump Squats (body weight)
Time: 26:40
Comments: Woke up at 3:00AM and never really got back to sleep. Figured I'd get this in anyway since I might be out of town for a few days. Squats: Just doing 3x5@70% right now. My back felt fine for these. It was actually a pain in my left glute that really bothered me. That has been there off and on for a while now. I just worked through it. Nothing special weight wise, but it felt good to get some heavy-ish reps in. Legs are still super sore from that run on Saturday. Pull-ups: Not a good showing here. These were Dead Hang though. Assistance: That was rough on a Monday morning. I almost puked at the end of the third round. Will try to get some sort of Interval Run in later. We'll see how the day goes. Have a good one.
|
|
|
Post by jaysun on Feb 22, 2016 22:26:18 GMT
RUN 10 MIN AT EASY PACE 3x 20 AIR SQUAT 3x 10 JUMP SQUAT 4x 20 WALKING LUNGE (2 SETS FORWARD, 2 SETS BACKWARD)TT=9'45" FIVE ROUNDS: 20x SPLIT JUMP (10 EACH SIDE) 50 YARD BEAR CRAWL TT=8'58" REST 2 MIN FOUR ROUNDS: 20x FROG HOP 40 YARD BEAR CRAWL REST 2 MINTT=5'04" THREE ROUNDS: 20x BURPEE 30 YARD WEIGHTED BEAR CRAWL WITH 20# DB IN EACH HANDTT=11'12" COOL DOWN WITH 10 MIN RUN/WALK Pretty tough workout. Blahhh!
|
|
|
Post by jaysun on Feb 23, 2016 1:26:05 GMT
Squat 5x135, 5x185 3(5x205) Strict Pull-ups 5 Reps, 3 Reps 1 Set Max Reps: 8 Assistance 4 Rounds: 20 Box Step-ups (Alternating), 25 lb Plate 8 Reverse Hypers 6 Pull-ups 8 Toes to Bar Then: One Set of Ring Rows for Max Reps: 23 Then: 20 Jump Squats (body weight) Time: 26:40 Comments: Woke up at 3:00AM and never really got back to sleep. Figured I'd get this in anyway since I might be out of town for a few days. Squats: Just doing 3x5@70% right now. My back felt fine for these. It was actually a pain in my left glute that really bothered me. That has been there off and on for a while now. I just worked through it. Nothing special weight wise, but it felt good to get some heavy-ish reps in. Legs are still super sore from that run on Saturday. Pull-ups: Not a good showing here. These were Dead Hang though. Assistance: That was rough on a Monday morning. I almost puked at the end of the third round. Will try to get some sort of Interval Run in later. We'll see how the day goes. Have a good one. Nice workout! When is the official start to the new cycle?
|
|
|
Post by TM79 on Feb 23, 2016 2:30:26 GMT
Thanks! I'm in a holding pattern of sorts for the time being. The weights will top out around 70% until my back feels better. Even after that I plan to just concentrate more on conditioning. It seems that whenever I try to set new PRs on a regular basis I always end up getting hurt or aggravating something. Perhaps I need to slow it down a little and only try for PRs once in a cycle or something like that. So for now it is more of a "play it by ear" maintenance program. Just trying to heal the back up and we'll cross the next bridge when we get to it.
Nice job! Man, that looks like a bunch of lower body torture! Is this another one from Gym Jones? I checked out their site and it is a pretty interesting layout. I like all of the pre-written programs that you can simply sign up and start doing. For myself, I clicked on the "Operator" program and clicked through a week or two of programming. It reminded me a lot of Outlaw. Strength biased Crossfit. In my opinion it was too random, but still worked for the fitness goals that it set out to train a person of that profession for. It doesn't work for me personally because of the heavy focus on Olympic lifts (and my arthritic knees and lack of time), but it could definitely be useful for someone without those limitations. Interesting stuff. I thought about writing cycles like that for people to do if they choose, but I only feel comfortable writing cycles for training that is very similar to mine. A heavy emphasis on Powerlifting and varying conditioning. Still, that in itself, may be able to be expanded upon enough to at least give someone something to try. You seem to have varied your training quite a bit since we started this site. Maybe you would have some interest in doing this too? Who knows, we can toss the idea around... Hope you have a good night.
|
|
|
Post by jaysun on Feb 23, 2016 2:53:23 GMT
Thanks! I'm in a holding pattern of sorts for the time being. The weights will top out around 70% until my back feels better. Even after that I plan to just concentrate more on conditioning. It seems that whenever I try to set new PRs on a regular basis I always end up getting hurt or aggravating something. Perhaps I need to slow it down a little and only try for PRs once in a cycle or something like that. So for now it is more of a "play it by ear" maintenance program. Just trying to heal the back up and we'll cross the next bridge when we get to it. Nice job! Man, that looks like a bunch of lower body torture! Is this another one from Gym Jones? I checked out their site and it is a pretty interesting layout. I like all of the pre-written programs that you can simply sign up and start doing. For myself, I clicked on the "Operator" program and clicked through a week or two of programming. It reminded me a lot of Outlaw. Strength biased Crossfit. In my opinion it was too random, but still worked for the fitness goals that it set out to train a person of that profession for. It doesn't work for me personally because of the heavy focus on Olympic lifts (and my arthritic knees and lack of time), but it could definitely be useful for someone without those limitations. Interesting stuff. I thought about writing cycles like that for people to do if they choose, but I only feel comfortable writing cycles for training that is very similar to mine. A heavy emphasis on Powerlifting and varying conditioning. Still, that in itself, may be able to be expanded upon enough to at least give someone something to try. You seem to have varied your training quite a bit since we started this site. Maybe you would have some interest in doing this too? Who knows, we can toss the idea around... Hope you have a good night. I'm varying it for now just to keep things interesting. The stuff I'm doing now is Gym Jones but it is the "Soldier of Steel" plan Mark Twight designed for Army National Guard/Reservists. It is primarily BW stuff. The key for me is Twight's rule #1: the mind is primary. IOW, there will always be some sort of challenge in a workout that is more mental than physical. Like today, those three rounds of 20 burpees followed by a 35 yard bear crawl with 20# DB's in your hands. After one round I found myself thinking, "How am I going to finish this?! Do I even want to finish this? Man, lifting is not nearly as sucky as this!" Terrible... I am going to get back into the PLing stuff soon enough though but, I wanted to give myself this SoS 28 day challenge to try to shed a few more pounds and keep my cardio up. Two days a week are dedicated to 45-60 minutes of sustained aerobic work ie...running, swimming, walking or cycling. IDK, just trying to keep things interesting.
|
|
|
Post by TM79 on Feb 23, 2016 10:11:42 GMT
Sounds good to me. Nothing wrong with that. I find conditioning (metcon or running) to be be very challenging. Powerlifting is too, but in a different way. I'm glad that you're enjoying the program change. That is important.
|
|