Cardio sucks

[RegisterJr]

Eeew, Jameson. I cringe at the thought of a liquor hangover. Fortunately, I haven't had one in a couple years.

Nice looking dead numbers!

 

[justanotherj]

Jameson is the nectar of the gods. You take that back.

 

[RegisterJr]

Jameson is the nectar of the gods. You take that back.

Lol

 

[justanotherj]

Swim 1000m freestyle
Run 1 mile
Swim 1000m freestyle

Pullups
3x15

Slept like the dead. Didn't wanna hit the weights just yet, so a little brick for fun.

 

[justanotherj]

500m row warmup

Clean complex @90%
squat clean + max rep front squats
245x1+5
245x1+4
265x1+3
265x1+3
265x1+3
265x1 power clean + screw the front squats

12 minutes with weighed vest
Even minute: pull ups x 12
Odd minute: pushups x 20

Later:
3 x 1 mile repeats: rest is 50% of run time

Lower right back feels really compressed from the cleans. Shoulda went 70% since I was coming off 3 weeks of long distance swimming conditioning

Lots of foam rolling and stretching followed

 

[RegisterJr]

Lol at "screw the FS".

 

[justanotherj]

OTM for 20 minutes
20 x 1-arm KB swings 45lbs

Pistols
3x10

1 arm pushups
3x6 each arm

4 min AMRAP:
10 x squats
5 x KB snatch
3 x HSPU

Some abs.

Gym was packed, I was devoid of any real training areas. All I had was the aerobics room and wannabe kettlebells.
500m freestyle after and sauna

 

[justanotherj]

Run 1 mile (6:40)
Swim 1000m (20m-ish with changeover time)
Run 1 mile (7:49)

Pullups x 24
60 sec pushup x 70
60 sec sit ups x 52

 

[NomZ]

Cardio sucks.

 

[justanotherj]

Cardio sucks.

Indeed it does.

OHS
135x3x8
155x5x3
165x3x2

Tall clean + jerk (basically a high high hang squat clean)
135x1
185x1
225x1
245x1
265x1

205x2x2
215x3x1

5 rounds unbroken
1 x rope climb
2 x clean and jerk @65% (185)
1 x box jump

Rope ate through my socks and mortally wounded my ankle.

Was trying to get that shin tatted up soon. ****ing rope climbs!

 

[RegisterJr]

Mortally wounded? Lol

Nice lifts bro!

 

[justanotherj]

If it was an immortal wound, I'd be bleeding lightning and jameson I'd imagine.

 

[justanotherj]

Bench press, as many reps as possible in 7 minutes:
245lbs x 15,9,7,5,5,5,4,3=53

3 rounds:
2 minute flutter kicks
2 minute static holds 6"
2 minute push press 75lbs
2 minute static hold over heads

Rev hyper
3x10

Dips
4x8

Maybe some 200m sprints later

 

[RegisterJr]

Good Lord man, impressive benching.

 

[justanotherj]

Thanks dude. Just trying to stay good at moving something else in my bodyweight around.

front squat
205x3x10
240x2x8
290x3x4
then

40 Thrusters (80lbs)
30 pull ups
20 box jumps
10 muscle ups
20 box jumps
30 pull ups
40 thrusters

Swimming
200m warmup
10x100m sprints :45 rest

 

[justanotherj]

Power clean; as many reps as possible at body weight in 8 minutes
245x33

then
100 kb swings 32kg
800m run
100 sit ups
800m run

 

[RegisterJr]

Still a movement I have yet to try. I bet that worked up a sweat.

 

[justanotherj]

Try it tomorrow! Nah. Sweat wasn't too bad.

Feeling a little sick this week. So keeping my heavy lifts to 70%.

oly squats
Warmups...
275x3x8

Running
2:00 as much distance as possible
:30 rest

Got about 2.5 miles

25-20-15-10
Burpees
Squats
In 8:36

 

[RegisterJr]

Maybe... We'll see how many people are around.

 

[justanotherj]

Screw the other people. Go murder it. It could be worst. You could be doing thrusters, toes to bars, or swimming 2k in a speedo. Lol

 

[liftandswim]

How long does a "100m sprint" take you? Genuinely curious.

Edit: swimming

 

[justanotherj]

I haven't really timed them. I'd imagine around 60s. My 25m sprints are about 13s.

 

[liftandswim]

I haven't really timed them. I'd imagine around 60s. My 25m sprints are about 13s.

I'd imagine you're swimming in a yards pool. Short course meter (25m) pools are rate here in the states.

Solid times though! Exceptional for a recreational swimmer. All your workouts are quite daunting.

 

[NomZ]

I swam 25m in 12 J, remember?

 

[liftandswim]

I swam 25m in 12 J, remember?

You swim too? Nice!

Too hard to coordinate workouts with lifting I'll get back in the pool eventually

 

[NomZ]

You swim too? Nice!

Too hard to coordinate workouts with lifting I'll get back in the pool eventually

I stopped, it wrecked my lifting and I'm really only good at sprints.

 

[liftandswim]

I stopped, it wrecked my lifting and I'm really only good at sprints.

I'm finding if you're going to commit to lifting, that's all your body can take. Too much stress outside the gym and **** goes south. Anecdotal, but I'm sure you'll agree

 

[RegisterJr]

I'm finding if you're going to commit to lifting, that's all your body can take. Too much stress outside the gym and **** goes south.

I try and tell my wife this when she gives me a to-do list, but she doesn't agree.

 

[justanotherj]

You swim too? Nice!

Too hard to coordinate workouts with lifting I'll get back in the pool eventually

I usually do my workouts with cardio following immediately after. Or one early in the morning, and one after work.. or alternate the days.

I can't do too much lifting in the 85-100% range or else it wrecks me. But lifting between 65-85% seems to be maintaining my strength during cardio pretty well.

 

[justanotherj]

AM
500m freestyle
Underwater work + bricks @ 17' pool
Hot tub

Legs are so sore.

2 hours of grappling

PM:

Strict press:
45x15
135x10
155x5x2
185x3x5
then

25 minute AMRAP:
5 x push press/jerk @195lbs
10 V-ups
15 push ups

lost count.

Can't wait until the weekend. Need some Bikram yoga/sauna/foam rolling/stretching done. This is the worst my legs have been in awhile

 

[RegisterJr]

Strong presses.

I miss yoga. I was in peak cardiovascular shape when I did that.

 

[justanotherj]

200m warmup freestyle

4 rounds:
200m CSS
100m kickboard
100m freestyle

For a total of... 1800m

Then

Calisthenics:

Dips 5x20
Pull ups 1x20, 2x15, 3x10, 4x5
Flutter kicks 2x50 (4 counts)
Pushups 20 OTM for 5 minutes

Starting to wish I was back in a 50m pool. I suck at flip turns and have to do twice as many.

 

[justanotherj]

Deadlift
135x5
225x5
315x5
365x5
405x5
455x3
475x3
485x2

Push Press
155x4x6
Hamstring Curls
6x8
Face Pulls:
150x4x10

My hamstrings are already seizing up. Should have picked another day to heavy deads

 

[RegisterJr]

Strong pulling J!

 

[NomZ]

Finally, some real lifting. The most you've pulled in a while right?

 

[justanotherj]

Pulled 455 a month or so ago. But ran out of room on the barbell because they use those ridiculously wide rogue bumper plates.

 

[RegisterJr]

Our gym doesn't have those, thank God.

 

[justanotherj]

Theyre kinda annoying. I guess I like em sort of for oly lifting.

 

[justanotherj]

Push press; 2 OTM
215x2x6 minutes

then
5-10-15-10-5
Handstand Pushups
Subbed 265 deadlift with: 24" box jumps

Later:

Swimming
200m warmup
3 rounds:
100m breaststroke
50m kickboard-frog kick
50m freestyle
Rest

25m brick tow (back stroke while holding 10lb brick with 2 hands)
25m underwater brick push
25m underwater swim x 2
25m underwater + turn around practice
Bobbing work

Weight: 239lbs

Fuuu. Go down

 

[justanotherj]

C&J work up to a heavy single
..worked up to 275

Using the above#
75% x3x2
80%x2x2
85%, 90%, and 95% x 1

Overhead squats
155x2x6
175x3x4
185x2x2

Weighted dips
90lbs 4x6
RDL
145 4x8
Weighed Chin ups
45x4x5

*drove to pool

Swim:
1000m freestyle | 18:20
25m underwater
3 x 25m underwaters + turn around/kickoff.

Max set pull ups

 

[liftandswim]

Sick c+j. I can't clean to save my life! Seriously don't think I can clean 225...

My best underwater performance is ~80m. Almost blacked out haha

 

[justanotherj]

That's insane. I've shallow water black out on 50m before. Gotta love the tunnel vision and sound of your thoughts drowning out.

the thing about Olympic lifts is you'll always get corrected on them. There's this coach that will stop my entire workout just to pick at it. I usually just leave after that and cardio, because I feel like a turd with my oly lifts.

I'll see if I can find WiFi and upload my lifts from today

 

[justanotherj]

Did you swim competitively?

 

[liftandswim]

Did you swim competitively?

I did. Started around 7 years old and swam at the division one college level. I'm an assistant coach for a USA club team now. Love the sport, but I've hung up the goggles. Gonna play around with this lifting game

And yeah, man. It's a mind over matter thing at a certain point. You don't NEED that air (but god damn you want it! Lol).

 

[justanotherj]

Lifting and swimming go nice hand in hand. I hate cardio/running as a 240lb lanky guy, so swimming is my alternative. I mainly do it for work.

Today:

Warmup
5 minute bike + lots of prehab/streches

Frenchies (pull up w/static hold at top @5 seconds, then pull up and stop halfway down/90 degree bend for 5 seconds, pull up then all the way down and hold with scapular contraction 5 seconds, then deadhang = 1 rep)
4 sets of 2

Incline Barbell press
135x15x5

Swim:
200m warmup
800m freestyle
Then
3 rounds:
2 hand brick tow 50m
25m underwater
Rest
Then
50m kickboard
100m breaststroke
50m kickboard
100m CSS
50m kickboard
100m freestyle
Then
Drown proofing
5 minutes bobbing; hands + feet tied
3 minutes floating
100m swim face down
Mask retrieval
5 bobs with mask in teeth

Then just walking kettle bells underwater for distance and pushing bricks.

Bring on the jameson.

 

[justanotherj]

Row
15 rounds:
1 minute max distance
:30 rest

3780m

then

Run
10 rounds:
2 minutes max distance
1 minute rest

3 miles

 

[justanotherj]

Power Snatch OTM x 8 minutes
155x2

6 rounds
200m sprint
8 x clean and jerk @135
8 x burpees
3 minute rest

1 arm OH dumbell press
40x3x10
Superset
Hammer curls
40x3x13

add sprints with pre workout after skipping breakfast, on my list of things not to do ever again.

Had to get my curls in before the year was up. Haven't done that in a minute

 

[RegisterJr]

Burpees, meh.

Consistently killing it J.

 

[HokiePride]

Try it tomorrow! Nah. Sweat wasn't too bad. Feeling a little sick this week. So keeping my heavy lifts to 70%. oly squats Warmups... 275x3x8 Running 2:00 as much distance as possible :30 rest Got about 2.5 miles 25-20-15-10 Burpees Squats In 8:36

I need this in my life!

 

[justanotherj]

Burpees, meh.

Consistently killing it J.

Try this

5 rounds for time
30 x KB swings 32kg
30 x burpees
30 x GHD situps

That had me sick of burpees for awhile.