Cardio sucks v2.0; and a 1400 total hopefully

[RegisterJr]

At least you have a cool Doc. Mine says to explore more "healthier exercise options"

Mine told me I can never squat gain after pulling a groin. Stupid...

 

[liftandswim]

Mine told me I can never squat gain after pulling a groin. Stupid...

My dad's co-worker had a doc tell him that lifting is bad. It'll cause your weight to skyrocket. You should walk instead.!

 

[justanotherj]

2 days ago:

Swim
200m warmup
200m x 3 sprints
100m x 2 sprint
50m x 2 sprints
100m sprint

Sauna

Yesterday:
5 mile run
42:13

Lungs have zero conditioning. RPE was 7. Thought for sure I would have hit 35 at the slowest

 

[RegisterJr]

How are you feeling overall?

 

[justanotherj]

How are you feeling overall?

starting to feel better. More strength is coming back than my retard endurance.

Weighed in @225.3

Yesterday

Clean and Jerk
135x3x2
155x2x2
185x2x1
205x1
225x1
245x1

Bench
135x5
185x5
205x4x5

SSST
16kg x lost count

Hanging Leg raise
3x12

Today

50 x axel deadlifts @ 135 while partner planks
50 x box jumps while partner holds axel in front rack
50 x wall balls 20lb while partner holds at the top of the deadlift
50 x goblet squats 24kg while partner holds axel overhead

50 x burpees to finish

 

[justanotherj]

Relaxed today. Did a shooting competition with my XDM9 and realized I don't shoot it enough. Lots of light strikes and double feeds, mainly due to it not being broken in most likely. I'm probably gonna try to take it in for some trigger work. Most triggers suck right out the box anyways.

Waiting for the scores to post or get emailed to me.

 

[RegisterJr]

Didn't know you shot competitively. That sounds awesome.

 

[justanotherj]

Just for fun. Beats lugging out targets to the gamelands, or some lot outside city limits. Some of the rules depending on the organization are just retarded, and I have more practical shooting habits from work that penalize me sometimes.

I'd like to do this steel challenge or 3 gun competition next month, but don't know if I'll have my AR done by then, and I'd prefer not to use my XDM in a comp until I get trigger work done.

 

[RegisterJr]

What state are you in?

 

[justanotherj]

NC. Why?

 

[justanotherj]

Ruck run, 50lbs
10 miles | 2hr05m

Lungs starting to get back into shape.

 

[NomZ]

So you just run carrying a 50lb rock? Like in your arms?

 

[justanotherj]

Nah. Old school GI Alice pack with some mods. I make a pig egg(duct taped trash bag with sand in it) that weighs 50lbs, put it in the radio pouch, then run with it.

 

[justanotherj]

Bench
135x6
225x4
255x3x6

Seated DB Press
65x3x10

Dips
3x15

Hanging knees to chest
3x15

Quick and easy. Gonna start making that push back to 350 again. Gotta love regression.

 

[liftandswim]

Good see you getting back in the swing of things, bud.

 

[justanotherj]

Thanks liftandswim. Havent been in your log in a minute. Im sure youre just stackin PRs (jackass). Time has been an issue lately.

Swim:
1200m

 

[liftandswim]

Thanks liftandswim. Havent been in your log in a minute. Im sure youre just stackin PRs (jackass). Time has been an issue lately. Swim: 1200m

Eh, I'm just getting by right now, putting in work for PRs down the road. Past 7 weeks I've been cutting (slightly) so I'm not exactly matching my former progress. PRs will start to roll very soon though!

 

[RegisterJr]

Thanks liftandswim. Havent been in your log in a minute. Im sure youre just stackin PRs (jackass). Time has been an issue lately. Swim: 1200m

He's about 10# shy of Lilliebridge's total.

 

[justanotherj]

Deadlifts
135x6
225x4
315x3
365x3
385x3
405x4x4

Pullups OTM
6-12 x 5 minutes

GMs
135x3x8

Rear delt flies
15x3x15

 

[RegisterJr]

Deadlifts 135x6 225x4 315x3 365x3 385x3 405x4x4 Pullups OTM 6-12 x 5 minutes GMs 135x3x8 Rear delt flies 15x3x15

Solid DL-ing J.

 

[justanotherj]

Thanks JR. Waiting to bring my squat up before I start pushing my DLs past 500.

Here's the build so far, if there are any gun enthusiasts

AM stripped lower 48$
Bad lever 26$
Spikes tactical lower parts kit 60$
MIAD grip 27$
Magpul UBR stock 257$ (total impulse buy and accounts for half of the lower price..)

Around $400ish. Didn't have the punches for the roll pins, but nothing a wood block and hammer couldn't do. The bolt catch roll pin was a bitch until I tried to pinch it in with some pliers; worked great!

I'm just waiting on my Daniel Defense CHF lightweight 14.5" barrel to come in, and a muzzle break. Got a Melonite low pro gas tube and block to run on that, nickel teflon coated bcg, and troy 13.8" freefloat rails. Ran me about 700. I'll post pictures once I build that. All in all, pretty happy with the price I paid, and quality in parts.

Gonna be a month before I can afford optics, and decide if I want a variable zoom optic, or some sort of reflex with 3x flip magnifier.

Today

OHP OTM
145 x 5 x 6 minutes

5 rounds
40 hand release pushups
60 mountain climbers
80 flutter kicks

^ sucked.

 

[justanotherj]

Running
8 rounds of:
2 minutes 8/10 RPE, 1 minute jog

Pullups
BW x 75

 

[RegisterJr]

75 consecutive? Lol

 

[justanotherj]

Nah. Just total. Think it took me 6 sets

 

[RegisterJr]

Nah. Just total. Think it took me 6 sets

I was kidding. I need to do more pull-ups, but as I get heavier I just avoid the pull-up bar....

 

[justanotherj]

Squats
230x5
250x5
275x5
310x2x5

GHR
3x8

Bench
225x3x10

 

[RegisterJr]

Gradually getting back up there...

 

[justanotherj]

Only way to get good at them is to do them. I was 248lbs doing pullups, I think you'll be fine lol. I really like high rep/volume calisthenics; especially dips and pullups. I really ought to do more dips. I'd do Weighted 3x12, or 5x20 back in the day on my press days, and I felt like they helped me reach my 365x3, 315x11, 225x28 bench. Now I'm just old, broken, and full of retard cardio.

Clean and Jerk
135x2x2 power
185x3x1 power
205x2x1 back to C&J
225x3x1
245x1
225x (squat clean + front squat + push jerk) x OTM x 6 minutes

Good mornings superset with BTN press
65x8
85x8
105x8
125x8
145x8

Hanging Knee Raise
3x10

Facepulls
3x12

DB flies
2x10

Stretch

Pulled a muscle in my neck this morning. Its been pretty irritating.

 

[NomZ]

Do you have turn the whole body to turn your neck? That's the worst.

 

[justanotherj]

Pretty much. And stare down at a 45* angle

 

[justanotherj]

Run 1 mile
6 x 800m / 1:30 rest (target pace 3:36)
Run 1 mile

Cardio sucks

 

[justanotherj]

Murph

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

28:20

 

[Sean1332]

yuck

 

[justanotherj]

yuck

Cardio sucks! But it's a necessary evil.

Yesterday

Snatch
45x3x1 hang power
95x2x2 hang power
95x2x1 hang squat snatch
135x2x2 hang power
135x1 full snatch
155x1
185x miss,
185x1
205x1

Oly Squats
135x5
225x5
275x5
315x5x5

Snatch grip front BB raise
3x8

TGU
28kg

today

Swimming
OTM x 10 minutes
50m freestyle
200m easy sidestroke
OTM x 10 minutes
50m freestyle
2 min pushups
2 min Flutter kicks
1 min pushups
1 min flutter kicks

I believe I have most of my current 1RMs so far post sickness. Down about 50lbs atleast each lift. I'll find some sort of linear program and just start somewhere monday

 

[justanotherj]

Oly Squats
135x10
225x5
275x3
295x6x2

8 minutes amrap
21 squats
15 pushups
9 burpees

3 rounds + 21 + 15

7 x 100m sprints

Preworkout fasted; first 100m I blew chunks.

 

[RegisterJr]

Blowing chunks for the win...

 

[justanotherj]

Went half retard on Preworkout this AM

Push press
95x10 strict
135x6 strict
155x3 strict
175x6x2

8 minutes amrap
15 pullups
30 battle ropes (double rope slams)

ST run @7:48
3 miles

My barrel is in. Gotta check my email and see if my discount with this company is rollin, then I'll order my muzzle break and start putting it all together this weekend.

 

[RegisterJr]

Strong push press. Maybe I need to incorporate some of those free OHP.

What was your preworkout?

As soon as kiddo is out of school I might put together a toy too.

 

[justanotherj]

Thanks man. That's pretty weak for me actually.

I like to use them for overloading. When I was oly lifting, I'd do them a lot and very seldom strict pressed. I think i had a 305 push jerk, 255 push press, and 215 strict press.

C4. I buy the 60 servings whenever they're on sale for 30 bucks at the exchange.

Do it. Its pretty fun, and you get decent builds for shopping part by part online.

I'm probably gonna build a custom 1911 next. Then another AR if I can find an Odin works match grade barrel on sale, so I can **** with poor man's anodizing.

 

[justanotherj]

Deadlift
135x5
225x5
275x5
315x3
315x3 sumo
365x3
385x3x2 conventional
385x3x2 sumo

First time ever doing sumo. Really slow coming off the ground, but fast as **** once I'm a few inches up. Form looked better than my conventional other than initial speed off the floor.

AFAP
9 x overhead press @105
30' walking lunges
15 box jumps 30"
30 wall balls 20lb
21 burpees

Rev hyper
3x10 monster mini

Rear delt flies w/DB flies
3x12

Hanging Leg Raises
3x15

 

[NomZ]

That's how sumo is.

 

[RegisterJr]

What are your thoughts on sumo? Never tried it myself.

 

[justanotherj]

Mine or Nomz's? I like it, and might try breaking it in slowly every other set or something on DL days.

It just feels like better leverage for my body frame (6'4" and long arms).

 

[RegisterJr]

Mine or Nomz's? I like it, and might try breaking it in slowly every other set or something on DL days. It just feels like better leverage for my body frame (6'4" and long arms).

I was talking to you bring it was your first time. I really like doing conventional, but also want to try sumo. Maybe sumo as an accessory could help improve my squat.

 

[justanotherj]

Hmm. I have cognitive bias because I had a good experience; so take it as you will.

I prefer conventional, because it mimics my clean stance/bar path. But having never done sumo before, and being able to go 385, it felt pretty good. Its definitely good to change **** up every now and then.

 

[Sean1332]

Sumo is fun, but extremely ****ing frustrating at the same time.

 

[justanotherj]

Sumo is fun, but extremely ****ing frustrating at the same time.

In what sense?

 

[Sean1332]

In what sense?

-Hips can get shot after a while if you don't keep up with stretching and unilateral leg work IMO

-It's always fast until one little thing in technique is wrong, and it shuts you down hard. Conventional you can muscle through sometimes.

That's just my perspective. It's my competition stance but I battle with it a lot. I'll train conventional offseason, and sumo pre-meet. So definetly good to go back and forth with stances. I hope you pull a fat PR with sumo!

Reg, I'd say that wide stance squats would benefit your regular squat more than sumo would. Build those glutes and PC up.

 

[justanotherj]

Makes sense. Thanks sean.

 

[justanotherj]

Clean and Jerk
135x2x1 power
185x2x1 power
215x1 c&j
245x1
260x1

+15lbs from last week

Did some 3 pos clean work @155 for technique

Then some medicine ball pushups and bro sesh on the arms.

I'll add 15lbs to my clean every week until I hit 300, then deload and try to build on my front/back squats.