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Cardio sucks v2.0; and a 1400 total hopefully

justanotherj

justanotherj

Active member
New goals, year, and log.

Gonna try to stay in my powerlifting mode for more than 2 months out of the year this time, and hopefully break some PRs; so NomZ will stop calling me a quitter or crossfitter.

Old PRs are 365/455/525 for triples. (b/sq/dl). I'll retest in 6 weeks.

Gonna loosely follow this template.

Mon - ME upper/light run
Tues - off
Weds - ME lower/tempo run (3-5 miles)
Thurs - conditioning/running drills or sprints
Fri - DE upper/light run (1-2 miles)
Sat - DE lower/conditioning
Sun - Distance run (5-15 miles), or bike (30-45 miles)

With 1-2 accessories each day.

Still have a target weight of 210.
 
ME lower

Oly Squats
Warmups~
300x5x4

Deadlifts
135x5
225x3
315x3
345x4x2

RDL
155x4x8

Running
2 miles @9:00 miles

My body's pretty wrecked from the weekend, and I should probably have taken 3 more days off.

Weight: 236.2
 
I'll still out-lift you though.
 
I'm gonna take up sumo deadlifting in spite of you; so I can beat you at one of your trophy lifts. By 2016, I'll be quoting this post.

Haha. That's a lie, my job sucks for gains.
 
justanotherj said:
I'm gonna take up sumo deadlifting in spite of you; so I can beat you at one of your trophy lifts. By 2016, I'll be quoting this post.

Haha. That's a lie, my job sucks for gains.
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Gopher it, you won't.
 
"Grace"
Clean and Jerk
135x30 for time

2:42

On the minute:
12 rounds:
5 x clean and press 24kg (each arm)

Did a few running drills, for about 100m each.

Guess the gym is on holiday hours today. Didn't fee like doing much anyways
 
Lol. We've all got our secrets.

I wasn't sure what to do with 20 minutes, and my brothers doing some competition this weekend with that workout. Wanted to get bragging rights.. but uhh. It was a sad attempt. Too much jameson. Thought pre workout would even me out, but it just made me breath fire.
jimbuick said:
Hmmm, so you really are a crossdress.... I mean crossfitter.
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The only part of that competition that looks even remotely hard are the muscle ups, and that's just because I don't know how to do them.
 
Just kip, pullup to your belly button, and post a selfie to ig = muscle up.

I'm not a fan of cardio, or racing on multi joint movements. I only try to keep a baseline. I'm a very fuel inefficient creature, that runs off Jameson and lasagna.
 
Didn't follow your last log enough so subbing for this one.
 
DE upper

Bench
185x8x3
210x2x1
225x2x1
245x2x1

Weighted dips
45x5
90x3
135x1
180 x fail
155x1

Dips
3x12

Recovery Run
2 miles @7:55 pace

Gym is on holiday hours again. Fricken budget cuts.
 
DE box squats
220x8x2

GHR
3x10

Snatch
135x skill work

20 min OTM
20 x KB swings 24kg

Stretch + mobility

Couldn't get the GHR adjusted properly.

Went low bar/wide stance on the squats. Was a big change for me from high bar/narrow stance/ATG. Felt a lot of power coming out of the hole. I should probably start working my wide stance more.
 
Distance run
5 miles @42:27
7 min cool down

nothing special. Cardio sucks. I'll start ramping this run slowly towards a 20 miler and probably slow the pace down.
 
Oly Squats
135x5
225x5
315x3
340x2
370x1
380x1

240x1 every 10 seconds until failure

13 reps.

Tried wide stance/low bar on 315.. nope. Too tight from yesterday's run. 380 hurt pretty bad too.
 
In. Good gawd on those EMOM kb swings on the third, man. That's some swinging.
 
Where the hell was my invite?
 
****ing tired. 10 hours of shooting a day this week in the cold.

2 mile run @6 min/miles
Some calisthenics

Evening:

Bench:
Bar x 10
135x6
225x4
275x2
310x1
320x1
275x10
275x6

Pullups :45
21
Rest 2:00
Chin ups :45
11

Strict press
135x5
155x1
Too much for the wrist
Push press
155x15

barbell row; max reps
185x15,10

Underhand barbell rows; max reps
185x I don't remember

Exhausted from shooting and this mornings workout. Could've lifted way more.

Its been awhile since I've maxed out or lifted heavy. Gotta tread lightly with my wrist pain.
 
Nice bench numbers man. With 275x10, you def had more than 320x1
 
Yeah dude. I think i fractured my hand on halloween, so it's iffy. Waiting until June to get it checked out.

Minus that and work this week; I think i would've had 365-375 no problem.
 
Long day of shooting.

Thumb is incredibly raw from all the speed reloads; the magazine release takes a ridiculous amount of pressure on a 1911. Fuuu 7 round mag.

Wrapped it up with a 5 mile run, and some heavy ass squats tomorrow.
 
justanotherj said:
Long day of shooting.

Thumb is incredibly raw from all the speed reloads; the magazine release takes a ridiculous amount of pressure on a 1911. Fuuu 7 round mag.

Wrapped it up with a 5 mile run, and some heavy ass squats tomorrow.
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It isn't that bad you pansy.
 
justanotherj said:
320x1: Invalid Link Removed There's the 320. You can see my right wrist/arm almost stall on the lift.
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I actually can't see the right wrist at all. If you were any faster I wouldn't see anything.
 
justanotherj said:
Okay, not ridiculous; poor choice of wording. But it's a bit more rigid than say.. an m4 mag release, and annoying after a few hundred mags.
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Depends on how much use it has on it, I feel like most of the newer (read: unused) M4 (AR15) have a pretty stiff mag release at first.

My Springfield mag release is nice and smooth, but I also don't have to do 100s of speed reloads with it unless I want to lol.
 
Yeah but speed reloading on an m4 is more ergonomical than the 1911. With the 1911 I have to come up on my the tip/edge of my thumb, and the m4 I can use the whole pad of my thumb.

I'll just take a knee and pound beer.. err water.
 
What kind of springfield?

I have an XDM9 for my "let's save some money" shooter.

For anyone that shoots 45, it's on sale at walmart right now. 14.97 for a 50rd box
 
justanotherj said:
What kind of springfield?

I have an XDM9 for my "let's save some money" shooter.

For anyone that shoots 45, it's on sale at walmart right now. 14.97 for a 50rd box
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Mil spec 1911.

Aluminum or brass?

Edit: I typically release the mag with the thumb of my non shooting hand as I release that hand to grab the next mag, instead of reaching with the thumb of the shooting hand.
 
Great gun. Did you swap out the short trigger?

For a speed reload? I shoot c grip, and with a canted wrist/afg. Once that slide locks I eject with my shooting finger, then that non shooting hand should have your most accessible mag aquired and inserted before the ejected magazine hits the deck. Then you're back in the fight.

There are more ways to skin a cat, but that is the latest and greatest being taught. Or at least how I've been doing it for awhile.

The .45 ammo is aluminum
 
Squats
bar x 10
135 x 6
225 x 4
275 x 3
315 x 3
335 x 2
2 sec pause 375 x 1
275 x 2 x 3
Box squats, wide stance/low bar 2 sec pause
225 x 3 x 5
Overhead squats:
185x2
205x2
215x2
Front squats:
225x6
225x3
Box jumps/chest level
3x3
Hanging Leg Raises
3x12

Legs are fried. Shouldn't have ran last night

234.6lbs today. Slowly but surely making my way down to 212-215 from 252lbs in october.
 
Squat much?
 
justanotherj said:
Great gun. Did you swap out the short trigger?

For a speed reload? I shoot c grip, and with a canted wrist/afg. Once that slide locks I eject with my shooting finger, then that non shooting hand should have your most accessible mag aquired and inserted before the ejected magazine hits the deck. Then you're back in the fight.

There are more ways to skin a cat, but that is the latest and greatest being taught. Or at least how I've been doing it for awhile.

The .45 ammo is aluminum
Click to expand...

Enlighten me on the c grip for a 1911? I do it that way because its the fastest for me, I can't reach it with my shooting hand at all without sliding it all the way around the grip. My thumb is too short to hit the mag release, and my shooting finger is too short to reach across the trigger and do it.

Plus, it night seem longer because you release the mag earlier but it takes about the same time (maybe less) because I just release the mag at the same time I would regularly release that hand to grab the new magazine. Which also let's me keep the exact same grip with my shooting hand (and sight picture).
 
Invalid Link Removed

I've done nothing with it except shoot it and clean it.


Thinking of getting a higher end 1911 sometime in the near future.
 
Oh my bad. I don't know why, but I had the m4 on my mind when I was talking about it.

For 1911/secondary, once that system hits slide lock, my shooting hands thumb hits the magazine release, and my non shooting hand is already going for that most accessible mag before the empty mag hands the deck. If you keep the gun in your workspace, picture sight isn't hard to re-aquire. And if your thumb is too short, just let up on your grip to reach that thumb around. you can fix your grip quickly when you send the slide home
 
justanotherj said:
Oh my bad. I don't know why, but I had the m4 on my mind when I was talking about it.

For 1911/secondary, once that system hits slide lock, my shooting hands thumb hits the magazine release, and my non shooting hand is already going for that most accessible mag before the empty mag hands the deck. If you keep the gun in your workspace, picture sight isn't hard to re-aquire. And if your thumb is too short, just let up on your grip to reach that thumb around. you can fix your grip quickly when you send the slide home
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That's what I figured.

Yeah, you can do that. But I don't find it to be faster.
 
Well, bottom line: do whatevers comfortable/works best for you.

Bench
45x10
135x6
225x4
275x2
305x1
310x1

Standing OHP
155x8
185x3x5

Push Press
155x amrap x 1 min on/1 min off x 3

Pullups
10x2
20x2
30x2
..
100x2
110x1, fail
BW x 3 sets max

Cuban bar presses
3x12

Rear delta flies
15x2x12
 
Strong bench and OHP J.
 
Warmup
1:15 @10:00 pace 2% Incline
1:15 @6:30 pace 2% Incline
X 4 intervals

Deadlifts
135x10
185x6
225x4
275x3
315x2
335x1 +static hold as long as possible

4 rounds
deadlift 225x10
Burpees x 10
Clapping pushups x 10
Hanging knee raises x 10

@11:50

Knees to chess 3x12

Treadmill run
6% Incline 1.5 miles
 
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