Cardio sucks

[justanotherj]

Was referred here by Nomz. Got some free time to log until January.

Yesterday:

Swimming:
10x100m sprints, :20 rest

Today:

Ruck run | 45lb ruck:
7.64 miles | 1hr30m.

Weight this morning: 247lbs.

 

[herderdude]

I'm in. Dang that's a lot of work.

 

[justanotherj]

Rest day:

Foam roll/stretch/mobility/sauna. A lot of focus on the hips and knee.

1RM push press/squat/deadlift tomorrow if my achilles/calves recover.

 

[justanotherj]

Front squats:
3x10 @210

Then lots of pullups

 

[RegisterJr]

I'll play.

Nice FS volume.

 

[justanotherj]

Push press
Worked to a 265 1RM
Then
3x10 @70%

15 minutes of:
12 x Decline Pushups
12 x KB swings 32kg
12 x Russian twists, 6lb ball

Completed 16 rounds and some change.

 

[justanotherj]

Active recovery:
Paddle board for 2 hours.

maybe a deadlift or clean and jerk 1RM tomorrow!

 

[justanotherj]

Snatch 1RM
Warmup
135x1
185x1x2
210x1
225x1x2
245x1
255xmiss,1
265xmiss

Pullups on :60 intervals
5x12

Cycling
32 miles-ish in 1.5hrs-ish. I take a trail, so it may be closer to 40. But I ride to a gate that is 16 miles straight distance from my house, then back a different way.

Wanted to hit 280 on the snatch(PB is 275), but it just wasn't there today, and I thought I had to beat the woman home.

Well, 56 minutes later; she's at work still.

 

[justanotherj]

Power cleans @ BW for 4 minutes:
245lbs x lost count

5 rounds:
400m sprint
40 squats

Shooting for 60-65 second sprints

 

[justanotherj]

Ruck run for 2hrs:
9.7 miles w/35lb ruck.

 

[justanotherj]

Yesterday:

2hrs Bikram Yoga.

Yoga pants everywhere.

Today

Front squat
240x3x5
255x3x3
270x3x1

80 thrusters @ 95 lbs
3 burpees every :60

13 minutes-ish.

Swim:
1500m freestyle

Bikram yoga ****ed me up. My tspine is was super tight on front squats.

Not a fan of thrusters, inb4 NomZ screams bloody crossfit.

 

[RegisterJr]

Very solid fronts again.

 

[NomZ]

Thanks for tagging me, didn't realize you were logging your crossfit workouts.
herderdude Sean1332 OP is the most conditioned/genetically gifted **** around, if only he wasn't so weak.

 

[Sean1332]

**** genetics, damnit lol You've got some endurance, man.

 

[justanotherj]

If it was 80 push presses and 3 sprawls, would it then be a conditioning workout, and not crossfit?

Haha. No genetics here guys, don't listen to Nomz. Just been working my retard endurance forever while trying to maintain strength. Part of my stupid job requirements.

 

[NomZ]

If it was 80 push presses and 3 sprawls, would it then be a conditioning workout, and not crossfit?

Haha. No genetics here guys, don't listen to Nomz. Just been working my retard endurance forever while trying to maintain strength. Part of my stupid job requirements.

The genetics part is you carry 230lbs of lean bodyweight while doing all this conditioning.

Come down to Santa Cruz Oct 25th and compete in my strongman show, it's endurance based.

 

[justanotherj]

I'll check the calendar. I'm an instructor for the next 8 months, so I should be able to take more leave. I'm going home in October for Columbus Day weekend, and have 2 weddings to attend, so it might be bad timing.

Come do more east coast ****. There's actually a lot of strongman equipment at my gym. I'll text you pictures monday and you can tell me what to do with them. Kinda over this programming I'm following.

 

[Sean1332]

East coast? Where about? I vote Nomz heads this way too

 

[justanotherj]

Sprints:
100m, rest :10 w/15lb vest for 8 minutes

Completed 15.

Then:
Pullups w/15lb vest:
As many as possible in 8 minutes.

58 pullups

 

[justanotherj]

East coast? Where about?

North Carolina. Just can't get enough of that humidity.

 

[justanotherj]

Max wall sit
Max handstand static hold against wall
Max deadhang

x 2

Run:
2 miles

 

[justanotherj]

Running
4.3 miles

Pushups
400 throughout the day in sets of 25

Weights not coming off like i want it to. Started IM fasting today, and will probably be doing a lot of low intensity cardio fasted.

@251lbs.

 

[RegisterJr]

Intermittent Fasting?

I did the LeanGains (dot com) diet last year. It worked amazingly well for me, but I think it prevented some growth as well.

If fat loss is the goal than it'll work great.

 

[justanotherj]

Yeah man. I've seen some success with it and maintaining strength. Ideally I'd like to be 210. Being 250 is killing my knees, and I'm not that much stronger than when I was 215 couple years back.

 

[justanotherj]

Row:
2k in 7:44

Even minute:
Weighted pullups x 6
Odd minute:
Weighted dips x 10

X 12 minutes

Planks/core/sauna

Offday

 

[RegisterJr]

You're WO's look like sweat-city.

 

[justanotherj]

Clean and jerk 1RM
135x3x1 power cleans
185x3x(1+1) power clean + hang squat clean
205x1 back to C&J
225x1
255x1
295x1

Grace - 30 C&J for time
15,10,5 @135

2:27

Much later:
Bikram yoga
2hrs.

No balls. The least I could have done was a 315 attempt and gotten the squat clean. Jerk was good coming up, sticking it at the bottom was iffy.

The 30 x C&J after a 1RM didn't turn out too bad either.

 

[NomZ]

Picking up exactly where you quit oly 6 months ago. GENETICS

 

[justanotherj]

Get out of here with that genetics crap. Too bad I never stick with anything long enough to get elite at it. 6 months is about my hobby attention span.

 

[NomZ]

Get out of here with that genetics crap. Too bad I never stick with anything long enough to get elite at it. 6 months is about my hobby attention span.

Come live with me for 6 months and I'll make you elite at something.

 

[justanotherj]

Come live with me for 6 months and I'll make you elite at something.

No homo?

Power snatch OTM x 8 min
155x3

Sprints w/:20 recovery
8x75m

100 x bicycle crunches
100 x 4ct. Flutter kicks

 

[justanotherj]

Good mornings 40% of squat 1RM
3x5

50 x 1-arm DB snatch
40 x thrusters 75 lbs
30 x clapping pushups
20 x pullups
10 x handstand pushups

Fairly quick workout. Worst part was finding a place to do GMs, and thrusters. Everything else was pretty much unbroken.

Did a 6 mile ruck @50% bodyweight friday. Good times.

 

[justanotherj]

10 x 200m sprints, :20 jog.
5 sets of 10 chinups, 5 pullups.

Energy is low today. Had 4 hours of sleep, and my body was not agreeing with whatever I ate. Originally intended to get 10 sets on the pullup bars.

 

[NomZ]

Where's the strongman you promised me.

 

[justanotherj]

I'm too broke to drive to that gym everyday. I also just picked up a class today and there's only 3 of us instructors, so I'll be busy for 6 weeks.

 

[justanotherj]

100 x step ups w/45lb barbell
50 x knee to elbow
50 x 24kg kettlebell swing
50 x push press w/95lbs
100m walking lunge w/45lb barbell

 

[justanotherj]

Yesterday:

10 min side stroke
10 min breast stroke
10 min freestyle

2500m-ish?

Today:
Rest

 

[RegisterJr]

That's a lotta work there. Swimming is awesome cardio.

 

[justanotherj]

AM:
Ruck run @ 45lbs
4 miles | slow**

PM:
70% day

Oly Squats
185x5
205x5
225x2x5
235x3x8
Deadlift
285x3x8

20-15-10-5
Thrusters 75#
Pullups
Box Jumps

Might take a break from this programming due to the Thruster happy workouts.

Have had a headache/sick feeling from doing that ruck at 5am fasted, then not eating for 6 hours. Hit it at a 830 pace which I wanted to hold for the ruck, then just lost it after the first hill.

squats felt light for a 70%. May need to 1RM oly squats soon.

 

[RegisterJr]

Solid ruck time bro.

Get some foodz in ya after all that. Don't need to be getting ill.

 

[justanotherj]

Solid ruck time bro.

Get some foodz in ya after all that. Don't need to be getting ill.

Thanks man. For a 4 miler, I should have done better. My roommates nephew just came down with a bug, so I think I may have just woken up with the flu. Being in a fasted state didn't help either

Been slamming pedialyte all day. Sweated out some weight in my sleep. Was 244lbs this morning. Still feeling a little drained from being sick and squats/dl


Run 1 mile
5:56

Then

Work to a heavy single:

Hang snatch (below knees), full snatch, OHS
95x2
135x1
175x1
185x1
195x1
205x1

Hang clean (below knees), full clean, jerk, front squat
135x1
185x1
205x1
225x1
240x1
255x1

Dips OTM for 6 minutes
6x12

Facepulls
3x14

Foam roll/stretch/shoulder mob.

240 clean, push jerk
http://youtu.be/qu4BHhPSqBA

255 clean, split jerk
http://youtu.be/AtTIs9EYBCI

I could have went 30lbs more on both lifts. My 1RMs were about 40-50 more than what I hit. I didn't want to push it while sick, I was already feeling sluggish. Feeling like a 315 attempt for clean coming up soon

 

[NomZ]

Nice complexes, looking juicy bro.

 

[justanotherj]

5AM
2 mile run
500m swim
2 mile run

5PM
400m run

Squat Clean
255x7x2 (setsxreps)

3 round complex @155lbs
3 minutes of:
3 x deadlift
3 x hang cleans
3 x front squat
1 minute rest

Ugggggggggggghhh. ****. Completed 15+ sets.

 

[RegisterJr]

That looks pretty intense. Do you ever video your circuits?

 

[justanotherj]

Not really. Usually just 70%-PR sets.

 

[justanotherj]

Yesterday:

Hang snatch (above knees) + snatch
185x7x2 (hang + full)

2 rounds:
15 toes to bar
18 overhead squats
12 hand release pushups

3:30

Today:

Swim:
500m in 9 minutes ish.

Lots of underwater work/treading

 

[RegisterJr]

Still killing that circuit cardio.

 

[justanotherj]

AM:

Find a 3RM push press
45x10
95x5
135x3
185x3
225x3
245x2

On the minutes:
12 x 1-arm KB swings
5 x burpees

x 20 rounds. Took out the burpees after 3 rounds

Barbell Turkish Get Ups(5 second holds each position)
75lbs x many

 

[justanotherj]

PM

800m run
3 sets:
20 x burpees box jumps
20 x air squats
20 x flutter kicks
Then:
800m run

Time: 20:06

Shouldve done step ups. Roommate beat me for once this week because he opted for the step ups.

 

[justanotherj]

Yesterday:

Push press + push jerk + split jerk
@225 x 5 sets

Thenv some pullups