Cardio sucks

[justanotherj]

Oly Squats @90%
135x5
225x5
315x5
360x 8 sets of 1 on the minute

Frenchies
2x1

Pool was closed; fail.

Watched a clown fail a 495 quarter squat in running shoes. Then after making fun of my high bar narrow stance ATG squatting, he thought he could do a 405 oly squat and got folded under it. Bahahaha.

My 90% squats were feeling more like 75-80%. Will see if I'm fresh enough to max out at the end of this week.

I really ought to stop lifting heavy. Went from 238 to 247 after thanksgiving. Facepalm. Its killing my cardio.

 

[liftandswim]

Fuk that guy haha. The average person doesnt realize how much easier squatting even a few inches above parallel is.

 

[RegisterJr]

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.

We'll see... I do need to add cardio this week.

Strong squats.

Fuk that guy haha. The average person doesnt realize how much easier squatting even a few inches above parallel is.

Truth.

 

[justanotherj]

Sprints
10x400m
4x100m

10x20 push ups
22x pullups

 

[justanotherj]

Must be sick, was feeling super weak in the gym and failing jerks at 225lbs. Hit the track to try and jog it out.

Will probably just relax and hit the pool + sauna/foam rolling for the rest of the week

 

[RegisterJr]

Must be sick, was feeling super weak in the gym and failing jerks at 225lbs. Hit the track to try and jog it out.

Will probably just relax and hit the pool + sauna/foam rolling for the rest of the week

Hope you feel better bro.

I had a similar feeling this morning and was super weak. I thought at times I looked really pale too.

Tia the season I guess.

 

[justanotherj]

Hope you feel better bro.

I had a similar feeling this morning and was super weak. I thought at times I looked really pale too.

Tia the season I guess.

this usually happens as the seasons transition. I'm not looking forward to the winter.

 

[justanotherj]

Swimming:
200m warmup
5 rounds:
25m underwater
25m freestyle
1:30 rest

Then
50m breaststroke
50m side stroke
50m crawl stroke

Then
10 minutes of:
Brick retrieval + tread til failure in 15.5' end

Then
350m combat side stroke

Then just messed around with drown proofing:
Bobbed from one end to the other.
Brick push for 5 steps + repeat for 25m
Underwaters across the short length of the pool (15yds) with calisthenics in between

Was able to do my 15yd underwaters with one kick off and glide. Watched someone of a darker skin pigment do a million strokes as soon as he kicked off lol.

Did my 28.3yd underwater I'm about 3-4 strokes
liftandswim i found out that my pool is 28.3yd x 15yd and 15.6' deep... so 25.877 meters.

 

[NomZ]

You love swimming bro, you love it.

 

[RegisterJr]

You love swimming bro, you love it.

Doesn't show...

 

[liftandswim]

liftandswim i found out that my pool is 28.3yd x 15yd and 15.6' deep... so 25.877 meters.

Interesting.

And ever experiment with breastroke pullouts (don't know if that's what you're trying to say when you say kickouts)? Get good at them and you'll be to do underwaters all day and night.

 

[justanotherj]

You love swimming bro, you love it.

Doesn't show...

I used to hate it. And it was probably my worst skill. I just stay on top of it for work

Interesting.

And ever experiment with breastroke pullouts (don't know if that's what you're trying to say when you say kickouts)? Get good at them and you'll be to do underwaters all day and night.

Yeah. We do a slightly modified version of it, and call it the keyhole stroke. But more or less, my underwaters are done with a modified breast stroke.

I just mean a push/kick off the wall from a static position, then glide.

 

[justanotherj]

My woman told me my chest is small with all the cardio and oly lifting I'm doing.. ****.

So now I gotta have 1 chest day a week put in.

Decline Bench press
135x12
185x12
225x12
245x12,9,10 rest paused

Hand can't support much weight in that position without pain.

Bosu Ball incline Pushups
15,12,12

Machine flies
3x14

Deep tissue chest stretch

One arm overhead DB press
40x15x3

Abs

Running
2.5 miles in 17:24

Weight 240.2 lbs. Ugh. If I stare at a barbell, I gain weight. I don't get it. May have to give up squatting/oly lifting until I get back to 215lbs. Sorry NomZ

In other news. Home made paleo mayonnaise and baconnaise is the tits.

Pan fried from onions + chicken, cubed some sweet potatoes and baked for 40 minutes. Threw it all together with baconnaise for a chicken salad. Hnnnnnng

 

[liftandswim]

Give up squatting?! Blasphemy.

Give up Oly lifting? Meh, who cares. Lol

 

[RegisterJr]

Blasphemy indeed. Food sounds great.

 

[NomZ]

Stop eating mayo and baco mayo fatty.

 

[justanotherj]

Stop eating mayo and baco mayo fatty.

Don't knock it til you try it.

2 egg yolks, 3 tsp lemon juice, 1 tsp dijon mustard. Then 1/2 c olive oil or bacon fat.

Swim:
200m warmup
1000m freestyle
5 x 25m underwaters + 25m kickboard :30 rest

50 x toes to bar

 

[RegisterJr]

Thanks for the recipe.

 

[justanotherj]

Oly squat
280x2x6
320x2x4
360x2x2
then
Dead lift; 1 every minute on the minute
395x9x1

Some lower body accessories lifts (GHR, Rev hyper, lateral lunges)

Running
2.5 miles

 

[RegisterJr]

I like that, doing one very minute. Strong pulling man.

 

[justanotherj]

I like that, doing one very minute. Strong pulling man.

I instantly regretted the deadlifts mid-run.

 

[justanotherj]

Made some flank pinwheels/meat sushi. They were the tits.

1.5lbs flank
1lb baby spinach
1 zucchini
1 red bell pepper
4 slices of thick bacon.

Started by bringing a sauce pan up to high heat.. Threw the spinach plus 1/4 c water and let it steam for 3 minutes then pulled it off the stove.

Next I cut the bacon into smaller pieces and pan fried em for a few minutes while I chopped the zucchini and red pepper up. Then I threw it into the mix and let it sautee. Added a little minced garlic for good measure.

Next I cut the flank into roll-able slabs, and rubbed salt and pepper in it.

Once the veggies were soft I spread a thick layer of it over the flank, took the spinach and layered it over the top to glue everything in place, then rolled up the flank and tied it up with butchers twine. Seared it over the pan real quick with some butter. Put it in a casserole dish, and poured whatever butter was left from the pan on top of the pinwheels, then baked on 400 for 20 minutes.

The zucchini and peppers were so bacon flavor infused. Wish I snapped a picture before I devoured them.

 

[justanotherj]

Swimming

100m freestyle
1 minute tread hands out of water
100m freestyle
1 minute tread same
100m breast stroke
1 minute tread same
100m CSS
1 minute tread same
100m freestyle
1 minute tread

500m

Hypoxic ladder
100m 4 strokes per breath
Rest :30
100m 6 strokes per breath
Rest :30
100m 8 strokes per breath
Rest :30
100m 6 strokes
Rest :30
100m 4 strokes
Rest :30

500m

The 8 strokes per breath came out to 2 breaths per 25m. it wasn't bad until the first flip turn.

 

[RegisterJr]

Man, that sounds so good. I've been craving cooked spinach or collards recently. It's been a minute since I've had red meat too.

Dammit. It's 4 AM and I'm craving bloody steak now.

I hate you.

 

[justanotherj]

Haha sorry bro. Make some tonight, it's only 5 ingredients.

 

[justanotherj]

Bro chest day

Flat bench
135x5
155x5
185x5
225x5
240x15

same as last week. Hand hurt really bad after 15. Pretty sure I can do it for 20 after my hand heals up.

Incline DB press
55x20,10,10

Dips
3x10

Deficit Pushups (hands on huge 45 bumpers)
3x15

Seated CG cable rows
3x15
Rev flies
3x15

Bicycle crunches x 25
Leg raises x 15
Flutter kicks 4 count x 25

Run
2.5 miles

Broooooo pump. 240x20 is going down.

 

[RegisterJr]

That's insane volume man. Saw a guy do 225x30 a couple weeks ago and thought that was something.

 

[justanotherj]

Nice. 30 is definitely killer. My record is either 225x29 or 31. I don't remember.

I used to grapple with some genetic freak who never lifted weights. His brother was curious what he could do one day, and he did 60x225 for reps, and 275x20. I asked him what he did, and he said 1,000 pushups/dips/pullups/sit ups a day.

I feel like when I did more high volume calisthenics (400 reps of pushups/dips) that my benching was better. Now I'm old and falling apart like Nomz.

 

[RegisterJr]

Nice. 30 is definitely killer. My record is either 225x29 or 31. I don't remember.

I used to grapple with some genetic freak who never lifted weights. His brother was curious what he could do one day, and he did 60x225 for reps, and 275x20. I asked him what he did, and he said 1,000 pushups/dips/pullups/sit ups a day.

I feel like when I did more high volume calisthenics (400 reps of pushups/dips) that my benching was better. Now I'm old and falling apart like Nomz.

Maybe I'll add in some push-ups on off days...

Those are all insane numbers.

I don't remember your age but you don't appear to be falling apart. At least not to the rate of Nomz. Cross fitters...

 

[justanotherj]

It may have worked for me because I bench pretty close grip, and do pushups and grips with a similar hand positioning. Doesn't hurt to try.

4x15 was how i started an 4 month progression, then built up to 20x20 with pretty low rest intervals. Dips was a lot less in volume.

 

[RegisterJr]

It may have worked for me because I bench pretty close grip, and do pushups and grips with a similar hand positioning. Doesn't hurt to try.

4x15 was how i started an 4 month progression, then built up to 20x20 with pretty low rest intervals. Dips was a lot less in volume.

I need to play with my grip. I've been doing rings on rings, but noticed today that I do inclines a fraction of an inch with pinkies inside the rings.

 

[justanotherj]

Run 8 rounds
3 min @5RPE
2 min @8RPE

Total = 5.47 miles

Directly into

Swimming
200m freestyle
3 x 100m sprints :60 rest
3 x 25m Superman's with 10lb brick(imagine using a sinking kickboard that weighs 10lbs)

Followed by hot tub.

Legs were sore this morning from Mondays squat/deadlift workout. They're feeling much better after the pool/hot tub.

 

[justanotherj]

Was going to make today an off day, but I got coaxed into going to the gym and ended up pulling a muscle in my neck.

Clean and Jerk
95x1
135x1
185x1
225x1
265x miss (too forward)
265x1, missed jerk

3 rounds
10 x KB swings 32kg
10 x burpees

Sauna

Wrist is still giving me grief. May get x-rays next week

 

[RegisterJr]

Stop falling apart J.

 

[justanotherj]

Swim
200m warm up
5 x 100m sprints
3 x 25m underwaters

 

[justanotherj]

Light jog today for 45 minutes, tried keeping HR below 140.

Will be doing 531 starting tomorrow to help a friend get into powerlifting.

I'll just use it as a cookie cutter template to maintain strength while I start burning some miles for running. At least until I can get some x rays for my hand

 

[justanotherj]

531 deadlift
135x5
205x5
245x3
265x5
305x5
350x17


Pullups
bw x 27

Facepulls
4x15
Rev hyper
3x10

OTM x 12
20 x KB swings 24kg

Sauna

 

[RegisterJr]

350x17... Holy **** man!

 

[liftandswim]

Haha! Freaking cardio with 350 over here

 

[justanotherj]

Idk about cardio. Unpleasant is what I call it. Might need to sleep on a block of ice tonight

 

[RegisterJr]

Idk about cardio. Unpleasant is what I call it. Might need to sleep on a block of ice tonight

I'm sure. The last time I pulled 15 reps on deads it was like 60% with the help of reverse bands, and it tore my butt up.

 

[justanotherj]

Run
4.09 miles | 30 minutes

Stair master
15 minutes

Sauna

Miss oly lifting already

 

[justanotherj]

531 bench

110x5
135x5
165x3
185x5
210x5
235x19

Pendlay Rows
115x3x15

Dips OTM
15 x 6 minutes

Hammer curls
3x10

2 minute sit ups
83
2 minute crunches
136
2 minute flutter kicks
70ish x 4 ct


Mobility/prehab

Have the 235x19 vid whenever I get some good enough service to upload.

I'll post a pic of my hand positioning I was talking about earlier RegisterJr

 

[RegisterJr]

235x19 is insane...

Ok, thanks J.

 

[justanotherj]

[Youtube]http://youtu.be/yIIe_7k128o[/youtube]

Let's see of that works.

Added in some deftones to drown out the Shakira music. Can only do so much video editing on my phone

 

[justanotherj]

Swimming
200m warmup
Sprints with 1:00 rest
2 x 200m
4 x 100m
4 x 50m

 

[RegisterJr]

Ill give that grip a shot. How tall are you?

Keep trying to play the video but it what load. I'll try on WiFi later

 

[justanotherj]

6'4" on a good day.

My body is weird man. So maybe what works for me, doesn't work for the anyone. I just feel like generate more torque in a narrow grip for pushups/dips, so I press with that grip.

I think i just have retard endurance genetics. I shouldnt be able to run absurd miles with a 40lb pack, or swim long steady distances at 245+ lbs.

 

[RegisterJr]

It's worth giving a shot. That really isn't too narrow a grip for me. I haven't videoed me in a few weeks, so possibly I'm hit it too wide anyway.

I think that grip is very close to if not where my OHP grip is.

 

[RegisterJr]

...and video still won't load. What's your username on YouTube?