Cardio sucks

[RegisterJr]

Steadily hittin' it J. Nice work in here.

 

[justanotherj]

Cycling:
41.7 miles

Next weekend may be a mach-sprint triathlon/self conducted for me. If i do well, I may see about entering one before the weather ****s the bed.

 

[justanotherj]

Bench press
45,135,185,205 x warmup reps
225x23

Dips OTM
6 sets of 12 w/24kg kb

Light Run untimed
2 miles

Got a couple running programs picked out. Nearly puked in my mouth looking at them all.

Weight rebounded back to 250 from work this week. So the cardio hand has been forced. Fml.

 

[RegisterJr]

I was thinking earlier that I hadn't seen you post in a while.

Wow @ those high rep 225's.

 

[justanotherj]

Work does that. Won't really get to be in the gym from Oct 20th- Nov 8th ish either.

Lol that isn't impressive for a 250lb dude. It's my belief that bw x 20 rep bench should be a relative strength standard. I'll try and rep out 250 next week.

 

[RegisterJr]

I know I can't hit my BW for 20. I'm new to the BB again though. Making great strides.

 

[justanotherj]

I know I can't hit my BW for 20. I'm new to the BB again though. Making great strides.

You'll get it.

Running:
Warmup jog 5 minutes
1 mile
20 Lunges
50 squats

10 sets:
20 pushups
25 leg raises

 

[justanotherj]

Squats @65% ?
245x3x10

Deadlift
135x1
185x1
225x1
315x1
385x1
455x1
Ran out of room for weights. Gay ass rogue bumper plates
345x3x4

20 minutes
5 Dips
10 x pullups
20 x v ups

Running:
1.5 miles @8:42

 

[RegisterJr]

Lol at the bumper plates. I wonder why my gym doesn't have any..?

 

[justanotherj]

Lol at the bumper plates. I wonder why my gym doesn't have any..?

Is it a chain/family gym?

 

[RegisterJr]

Is it a chain/family gym?

Yeah, pretty much.

 

[RegisterJr]

A Baileys Powerhouse Gym

 

[justanotherj]

500m swim
50m side stroke with 10lb in trail arm
20m swim, 17' brick retrieval, 20m swim back

Bench press
240x3x5
270x3x3
then
Strict press
10-8-8 @ 145
2-2-2 @ 200
then
2k row
rest 1 minute
1k run

 

[justanotherj]

Powerclean
115# x 20
135# x 15
155# x 10
185# x 5

time: 5:28

7 rounds
6 x Turkish getups (3 each side @ 28kg)
20 x KB swings @32kg
15 x Toes to Bar

4 hours later

Run: 1.5 miles

Had a deep tissue massage last night, and my hamstrings felt just like I deadlifted this morning. Toast.

Myrtle Beach bound in 24 hours!

 

[RegisterJr]

Nice work J! Have fun on your trip!

 

[justanotherj]

Nice work J! Have fun on your trip!

Thanks bro. Wish I had a longer weekend.

7 rounds:
9 x Front Squats @60%
400m sprint

rest 4 minutes

100 x burpee's

then a run later in the evening.

 

[justanotherj]

5 sets
5 x OHP 135
5 x wide grip pullups
2 minute rest

For time:
30 x dips
5 x rope climbs
30 x KB swings 24kg
50 x sledge hammer tire swings, 12lb
15 x burpees

Time: 12:15

Each rope climb felt progressively worse. Fingers still cramping. Glad I didn't ramp up the weights on OH press

 

[justanotherj]

Running
5 min warmup
1.5 miles

Later

Bikram yoga for 2hrs

The yoga girls presence was strong today

 

[RegisterJr]

Lol.

I love yoga. More demanding than most know.

 

[justanotherj]

It's great active recovery. Gonna try to hammer some PRs tomorrow.

Have you done Bikram?

 

[RegisterJr]

It's great active recovery. Gonna try to hammer some PRs tomorrow.

Have you done Bikram?

No. Never heard of it, honestly.

 

[justanotherj]

No. Never heard of it, honestly.

It's just heated yoga is all. Sucks

 

[RegisterJr]

It's just heated yoga is all. Sucks

I prefer all my workout sessions to have the same environment:

AC

Sometimes I can forgo this if a utility fan is involved.

 

[justanotherj]

It's not that bad. The standard is 102 degrees and 40% humidity. It gets a little demanding towards the end of the 2 hours if you aren't properly hydrated. I just try to get it in every Wednesday if I can.

Snatch 1RM
Warmup
225x1
240x1
250x1
265xmiss

20 minutes:
3 x deadlift @80% (365)
6 x box jumps
9 x push ups

Running:
5 min warmup jog
1.5 miles

 

[justanotherj]

Clean and jerk 1RM
135x3 power
185x3 power
225x1 full clean plus hang
245x1
265x1
275x1 missed jerk(didn't get under the bar/bar went forward)

Super slow getting under the bar on squat cleans. Probably because my hips were super tight from driving for 10 hours. I've hit 295 with ease 3 weeks prior.

Oly Squat 1RM
185x10(50%)
295x5 (80%)
320x3 (90%)
365x1 (100%)
385x1
395x1
405xfail

Thought either my math sucked or my 1RM was incorrect. 395 ATG was sick.

10 rounds
12 x 1-arm KB swings 80lbs
12 x dips
Max handstand
Rest 30s

 

[RegisterJr]

Nice squats J.


How do you calculate your 1RM?

 

[justanotherj]

I just do the most weight I can with 1 rep? Not sure I understand your question. Lol

 

[justanotherj]

If you're asking how I knew 100% of my rep max was 365, it's because it's what I tested it at last May after I got out of the field. So it wasn't very accurate

 

[Sean1332]

Nice squats J. How do you calculate your 1RM?

Weight Lifted x Reps Completed x 0.0333 + Weight Lifted = Estimated 1RM.

The higher the reps, the more skewed the result. It's fairly accurate with a couple reps though.

 

[RegisterJr]

Weight Lifted x Reps Completed x 0.0333 + Weight Lifted = Estimated 1RM.

The higher the reps, the more skewed the result. It's fairly accurate with a couple reps though.

This is what I meant. Thanks.

 

[justanotherj]

Sprints
8x400m, on 3:00 intervals

First 400m was :56
Then :62
Then most were spread between 1:05-1:15

Weight was 246 this weekend. Spent about 20 hours driving, so my diet and muscles are wrecked. Hoping to be 225-230 by the end of these next 3 weeks. If I'm not, then I give up.
NomZ do you think my wide stance/parallel squat would be significantly more than my oly high bar/ATG/narrow? Or not really since I haven't been practicing reversing from parallel in awhile

 

[NomZ]

Probably not a whole lot if you haven't squatted that wide in a while.

 

[justanotherj]

Meh. Unless I need to, I don't plan on squatting wide.

This week was hell, all freestyle swimming either after a day of thrashing, or just to start the day.

Monday: 500m in the AM, 900m later in the afternoon
Tuesday: 1100m
Wednesday: 1300m
Thursday: 1200m(200 warmup, 1000m timed at 22:05)
Friday: 1700m in the AM, 500m in the afternoon.

That's just the highlights of it, the rest is boring stuff.

 

[justanotherj]

AM
200m warmup
1500m freestyle 33:20

Afternoon

10x50m sprints, shortening the rest each interval. Total time 9:46
Then 3x50m for good measure.

Weight is 244. Hoping to drop another 6lbs this week

 

[RegisterJr]

I could use some sprinting myself. Looks grueling...

 

[justanotherj]

It's not so bad, heart rate is more manageable in the water, I don't ever get cotton mouthed or feel dehydrated from swimming either. I also look like I'm leaning out faster than i would from running. I meant to say my sprints were swimming/freestyle.

Today was some breath holding work. Ascending/descending ladders in a 50m pool.

200m warmup, freestyle
45m crawl stroke, 5m crawl stroke no breaths.
40m crawl stroke, 10m crawl no breaths
35m crawl, 15m no breaths etc.
30m crawl, 20m no breath
25m crawl, 25m no breath
30m crawl, 20m no breath
35m crawl, 15m no breath
40m crawl, 10m no breath
45m crawl, 5m no breath
50m no breath crawl stroke; fail.

700m total.

 

[justanotherj]

Swim; freestyle
1500m in 29:30

4 minute PR from last week.

Can't wait to start lifting again next week. Starting to get sick of swimmimg

 

[justanotherj]

Swimming; freestyle
1700m

 

[justanotherj]

Swimming freestyle:
1000m open water

And **** it.

Dead lift;
Warmups
345x2x5
365x2x3

Power clean; 6 minutes
1 every :30 at 235

Row; 4x500m with :30 rest between each set

 

[RegisterJr]

Nice deadlifting J!

 

[justanotherj]

Thanks man. Thought I could manage an 80-85% day for those lifts. Definitely going 60-70% tomorrow with all this swimming.

 

[justanotherj]

Workout:
100 alternating weighted step ups (45lbs),
100 4-count fluter kicks,
100 dumbell thrusters (30-45lb each),
100 V-ups

Hands are a little sore. Knocked out some loud mouth while I was waiting for my friends outside the bar last night.

This loud mouth was running his trap for awhile, but for the sake of iterating a point; he told me to suck his dick three times, then poked me on the chest. I grabbed him by the collar of his costume, then planted the biggest hay maker I could on his jaw; he went limp and flying back into an empty parking space. hahaha. Followed through and wailed on his face until someone pulled me off.

Then of course; my drunk friends show up, and I don't know how but 2 out of 4 of them are fighting. The last bit I got in was ripping people off my friends, then rushing some guy to the ground and getting him in a shoulder bar, with my knee planted deep up on his neck.

When it was all said and done, I saw the loud mouth sat upright on a bench supported by a friend because he couldn't sit up on his own. He wasn't running his trap anymore, and looked like he didn't even know where he was at.

Successful night, minus the hand.

 

[RegisterJr]

Lol. I don't miss those days.

Careful with the hands. I've broken all four of my knuckles on my right from fights. I think yet come back stronger though...

 

[justanotherj]

Lol. I don't miss those days.

Careful with the hands. I've broken all four of my knuckles on my right from fights. I think yet come back stronger though...

I hear you. Can't afford to have any useless hands! I would miss out on some good training at work.

Bench press
200x10
225x8
245x6
265x4
295x2

then
40-30-20-10
push up
sit up
dips
pull ups

then
Sprints
10x100m with :30 rest between sets


4 more pool days, then back to heavy lifting and running.

 

[justanotherj]

Swimming
200m warmup
700m freestyle

untimed

2 more days until I go 0:ham30 on the gym.

 

[justanotherj]

Swim
200m warmup
1500m freestyle - 29:37

Perhaps some push/power jerk for 6 heavy singles later, then pull ups.

 

[justanotherj]

Swimming
200m warmup
500m freestyle, in 8:37

Last swim. I hate 50m pools, less kick offs. I thought I would've gotten sub 8 at least. Going ham in the gym tomorrow.

 

[RegisterJr]

Last swim until when?
Looking forward to your gym updates!

 

[justanotherj]

Well, the last "aquatic conditioning" swim. I was in a 3 week instructors course.

Now I can swim leisurely, and not because it's part of the POI.

 

[justanotherj]

Massively hungover. Thanks Jameson

Deadlifts @80%
4x4x365

50-40-30-20-10
Pushups
KB swings 24kg
Toes to bar


Was hurting. had a pain in my right front delt that I'll need to keep an eye out for. Made sure to roll and stretch it out extra today. I'll take the weekend off and hit it hard on Monday.

Grip is done.