Cardio sucks v2.0; and a 1400 total hopefully

No. Just really stiff afterwards and painful when I twist. Haven't been able to twist and pop my lower back in forever.

531 bench wk 1.
45x15
105x5
135x5

165x5
190x5
225x12

that's depressing.

Incline press
135x3x10

Weighted pull ups
8kg x 3x10

Face pulls
2x18

15 rounds: OTM
20 1arm kb swings 24kg
10 med ball pushups.

Thoughts and blurbs
Was doing the kb crooked with my left arm, not sure if it was due to my lower back, or because I couldn't fully externally rotate my left shoulder and lock it back.. or both.

Been doing a lot of pool and running since my last gym workout.

sparring with my friend is on hold until the back is 100%.
 
Your depressing bench would've been a PR for me...
 
1 mile warmup
2 mile run 7:34 pace
1 mile cool down

Outter right quad super knotty and tight post run. Need to buy a foam roller
 
How's your back?

And how do you not own a foam roller?
 
500m swim this AM.

3 mile run for tempo in the PM.

Bloody humid out there.

Backs feeling good enough to start lifting maybe. We'll see.
 
Gheyyyyyy
 
NomZ said:
Gheyyyyyy
Click to expand...
I'm trying to drop weight and be a skinny boy like you.

Garage workout

Warmup
3 sets
10 x 1arm KB swings @16kg
10 x incline pushups

21 power cleans
21 KB pushups to dips
15 power cleans
15 KB pushups to dips
9 " "
9 " "

Sprints (7 min mile pace)
400m sprints/400m jog back x8
 
Well keep it up, need to lose another 30lbs of muscle and you'll be close.
 
Cycling
11.6 miles | 45 minutes

Quads were burning. Gonna take awhile to work back up to 30-40 milers. ;( oh the life of a lazy athlete
 
Happy Father's Day?
 
International bench day

Incline Bench press
Worked up to 225x3x10

Weighted Dips
45lbs x 15
Bw x 3x10

Face Pulls
3x20

2 miles at short tempo 7:44/mile
1 mile jog
2 miles at short tempo 8:00/mile
 
Tempo run wk. 2
2 miles short tempo
1 mile jog
2 miles short tempo

**** running.

Trucks been in the shop since last Sunday. Was hit head on, so I don't know how long it'll be out.

Highlights of this week.

Weds: pool
Thurs: sprints 5x800m with recovery jogs between.
Friday: off/maybe gym
Saturday: 6-7 miler.
sunday: 14 mile bike
 
Crew all that running...
 
It's a necessary evil bro.

531 squats wave 1
95x5
135x5
185x5
220x5x8

Couldn't hit rx'd weights, and my legs were cramping from the run last night.

Rev hyper
3x10

OH kb press
20kg x 3x14
 
2 hours of underwater rugby.

Legs are still DOMsd from running. So long distance run before squats never again

Ordered a heavy bag and looking to spar soon. Hopefully I can dust off some cobwebs
 
How does one play underwater rugby?

I'll spar with you bro.
 
It's like water polo, except you're only allowed to pass and move under water. If you surface you gotta drop it. So the ball starts centerline and at the bottom of the pool, and everyone starts on the edge, and you just try to place it on the edge of the otherside of the pool deck to score. We use a 17' pool, I imagine it wouldn't be as fun in a standard 9' pool. anything goes to get the ball, to the point of a tap out.

It's a good excuse to drown eachother
 
Sounds awful, was gonna ask about the ball.

I need headgear to minimize the brain trauma. Did some boxing last week for the first time in years, my neck hurt from eating all the punches.

You still in O?
 
Sprints
1 mile sprint
400m recovery jog
1 mile sprint
400m recovery jog
800m sprint

Hang power clean
135x30

Push jerk
135x30

Those 3 sets were broken up

Dips
3x12

Hanging leg raise
3x18

Ab wheel
3x10
 
Yesterday

On the 2nd minute:
10 squats

x 10 minutes/5 sets

Brother cranked out 5 sets of 10 at 315 like a G. I was like... yeah bro.. let me get that when you're ready to move up.. I'ma keep warming up with 225.

3 min power cleans 135
3 min ring dips
3 min rest
2 min power cleans
2 min ring dips
2 min rest
1 min power cleans
1 min ring dips

Today

Power Satch 1RM
135x1
155x1
175x1
185x1
205x1

3 rounds
2 min 1arm KB swings 24kg
2 min double unders
2 min rope climbs
2 min rest
 
Gonna try power snatches for the first time this week. Any tips?
 
RegisterJr said:
Gonna try power snatches for the first time this week. Any tips?
Click to expand...

Warm up really well and start with a dowel breaking down the motions.
 
NomZ said:
Warm up really well and start with a dowel breaking down the motions.
Click to expand...

justanotherj said:
Check out some California Strength tutorial vids, and start practicing with a broomstick or pvc pipe.
Click to expand...

Thanks guys.

It felt awkward for sure. What warmup a do you suggest? I did some banded shoulder mobility and ShouldeRok beforehand.
 
RegisterJr said:
Thanks guys.

It felt awkward for sure. What warmup a do you suggest? I did some banded shoulder mobility and ShouldeRok beforehand.
Click to expand...

Overhead squats, band shoulder or dowel dislocations, snatch Deads to work on the first pull, then start breaking into power snatches.
 
justanotherj said:
I would probably do them very light and just from the hip, vice the floor. How wide was your grip?
Click to expand...

I tried all the way on the ends and a hand or two inside that. Not certain where to start. Is the bar supposed to bounce off your thighs/quads? It almost looks that way in some videos.
 
No. I'll find you a video that explains it when I get home. The bar should hang at the crease of your hip when you stand tall.
 
Snatch pulls
Worked up in doubles until..
225x2x2

Push press
195x1,1,1,1,1

Every :90
Deadlift 275x5
Farmers carry 25m X2 90lb db
 
Invalid Link Removed
RegisterJr I couldn't find the exact video I was thinking of.

I usually just bend over and push it into my hip crease, adjust my grip, stand up, and see if it hangs in the same spot. Then repeat until I get it.
 
justanotherj said:
Invalid Link Removed
RegisterJr I couldn't find the exact video I was thinking of.

I usually just bend over and push it into my hip crease, adjust my grip, stand up, and see if it hangs in the same spot. Then repeat until I get it.
Click to expand...

I'll play around with this and the dowel rotations. Thank you.
 
High bar back squats
275x3x8

BTN push press
145x5x2

KB snatch
70kg x 6x10 (5 each arm)
Hanging leg raise
6x12

Negative tempo pushup
3x15

Got a physical therapy appt at lunch to see what's up with my lower back. Hopefully it's just a simple graston session. Been going light on squats for too long
 
Good luck at the appt.
 
Minor tear in my L4 disc. No squatting or deadlifting, or anything that puts pressure on my spine for 4-6 weeks. Fuuuuuuuu

That explains alot. It's been feeling that way since April/May
 
Decline Bench Press
245x3x10

6 supersets
:60 dB hammer curls
:60 OH tri extensions

Swimming after

People are gonna "do you even legs" me pretty soon.
 
Dam man. At least you know what it is, and it's only 4-6 wks.
 
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