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  1. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Dynamic effort warmup A million movements SAQ 2 x 50yd sprints on the Woodway 1:30 rest between sets :45 max effort -317yd 3 sets Oly squat 5,3,1 (205,225,275) Hip hinge DL x 3 reps - heavy band Depth jump x 3 Messier lunge x 5 w#16k kb oly squats OTM 225x12x2 4 sets GHR x 8 Rest :30 Med...
  2. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Swimming Then HS seated rows 3x12 Standing OH DB Press 3x10 @50lbs Incline Bench Press 155x3x14 Bent over dumbell Rev flies 3x15 Tempo Dips 5 sec negative, 3 sec hold at bottom 3x8 Core work Weird medley day
  3. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Upper body strength endurance Warmup 20kg/44lb max pull up test x 14 T1 Banded Facepull x 5 DB lateral raises x 10 Plank pushup walks x 5 ea side Inverted false grip ring rows x 5 x 3 T2 Bench x 2 215 on the :00 Weighted pull up with 40lb vest x 2 on the :30 repeat to failure X 12...
  4. justanotherj

    TGR's Modified PowerBuilding v2.0

    I can't write diacritics/sometimes vowels on my phone keyboard. That and I may be using a levantine words/dialect. Trying to stay fresh on it. Means "excellent job friend! Very good!"
  5. justanotherj

    TGR's Modified PowerBuilding v2.0

    هذا ممتاز حببي!!! جيد جدا. Good job dude. Looked easy
  6. justanotherj

    NomZ Totals 1500+

    Why you using the pink KBs bro?!
  7. justanotherj

    Liftandswim's Log

    Nice on the 505 bro.
  8. justanotherj

    TGR's Modified PowerBuilding v2.0

    You need forearm stretches? Or wrist flexibility for the front rack?
  9. justanotherj

    TGR's Modified PowerBuilding v2.0

    Story of my life. And sometimes no sleep. I'm pretty sure I'm keeping the energy drink industry afloat. How's the front rack/shoulder mobility coming along?
  10. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Set the bar in the cage, then set the pins above knee level. Then deadlift into the pins as hard as you can and hold the contraction for :07. the bar should be around knee level for the ISO. Trust me. I was like.. da****?
  11. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Warmup Broad jump 110" 117" 118.5" T1 Band pull through x 8 Single leg tap down x 6 Depth jump x 3 Deadlift 185x5, 235x5, 285x5, 335x5 3 sets T2 Deadlift ISO hold x :07 Hurdle jumps x 4 RDL 225lbs x 4 Accelerated band jump x 4 Rest 2-3 min, repeat for 4 sets T3 Goblet Squats 8-12 @ 38kg...
  12. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Sprints; 5 rounds 800m sprint 400m recovery interval 3.5 miles + the 7 minute warmup. Hopped in the shower and found my leg peppered in something. Fleas ? now I gotta check my dog. Neighbor did get a new dog.
  13. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Counting laps is the worst with swimming. I'd probably lose count after 10 laps
  14. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Swimming 20 minutes continuous Brick walks, underwater, brick underwater suicides. Same ****
  15. justanotherj

    Liftandswim's Log

    I've seen 80% of seated OH pressers turn it into a incline bench somehow. Its often because they're using more weight than they need.
  16. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    1 arm chin up progression 5x3 (off hand pronated and assist with 2-3 fingers) Superset 25 pushups/various grips Swim 1000m 10 x 25m underwater brick walks Underwater crossovers 35m 40m 45m 50m
  17. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Tempo run 4.27 miles Weight 227.2 post run 80* and it just rained. I was holding a 7:22 pace the first two miles, then hit a wall. Can't wait for the humidity to gtfo. The 3 energy drinks today probably didn't help either. But my RHR was 52. And I had a good gap between the last one and running.
  18. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    DE squats day and deload. Nothing special this week
  19. justanotherj

    Cardio sucks v2.0; and a 1400 total hopefully

    Squat cleans Worked up to 245 Giant set x 3 Banded pull ups x 6 Standing OH DB press x 15 @30lbs Wide grip pushup x 15 5 mile run @9:16 pace **** it was humid. 88 degrees out Was 229.3 pre run, and 224.5 post run
  20. justanotherj

    TGR's Modified PowerBuilding v2.0

    If you have problems with that front rack, it's usually easier to go a little bit wider. Your shoulders will externally rotate easier, and you can get a better thoracic extention. I had to go right outside of my shoulders for a grip starting out until I got the flexibility. And even now, my grip...
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