Cardio sucks v2.0; and a 1400 total hopefully

[RegisterJr]

Another exercise I haven't tried....yet.

 

[RegisterJr]

Still getting at it?

 

[justanotherj]

Still getting at it?

Yeah was busy at work all week.

Get at it bro. There's nothing more gangster than throwing up some heavy ass weight overhead. You're moving the bar from the floor, to over your head! Enough said!

https://youtu.be/x7NtioJTRKU

 

[RegisterJr]

I thought he was never going to do it. lol

 

[justanotherj]

Me too. He has a lot of fluff that could be mitigated by video editing.

Work up to a 2RM on bench
...
305x2

75% of 2RM, amrap in 4 minutes
220x30-something

7 sets
20 pushups on parallete bars or whatever they're called
15 toes to bar
10 pullups

Smoked. Should've taken today off, or warmed up better. Pinched something in my back.

 

[RegisterJr]

Hope it's nothing serious. Strong bench man. That's crazy reppage.

 

[justanotherj]

Swim
200m warmup

10 x 100m sprints + random 20 rep calisthenics + :30 rest

 

[liftandswim]

May be up your alley.

http://www.jtsstrength.com/articles/2015/04/01/the-hybrid-athlete/

 

[justanotherj]

Hell yeah man. I'll have to check it out.

Yesterday

Running
10 min w/u
4 x 400m sprints/400 recovery jog
10 min cool down

4 miles ish

Today rest

 

[NomZ]

Why am I still stronger than you?

 

[justanotherj]

Run
7.5 miles

 

[justanotherj]

Why am I still stronger than you?

Because you're a college student, and I don't have the luxury of working out all the time.

gonna be busy with work stuff for 3 weeks pretty soon, don't know the gym situation: but I'm expecting non-existant. Then I visit home when I get back for a week, and I'll be closing on a house after. I hate cramming **** or working on a condensed time line

 

[jimbuick]

Hell yeah man. I'll have to check it out.

Yesterday

Running
10 min w/u
4 x 400m sprints/400 recovery jog
10 min cool down

4 miles ish

Today rest

I'm reading it right meow actually.

 

[NomZ]

Because you're a college student, and I don't have the luxury of working out all the time.

gonna be busy with work stuff for 3 weeks pretty soon, don't know the gym situation: but I'm expecting non-existant. Then I visit home when I get back for a week, and I'll be closing on a house after. I hate cramming **** or working on a condensed time line

LOLWAT I graduated a year ago bro.

 

[justanotherj]

LOLWAT I graduated a year ago bro.

Bro. stop hanging out on campus. The glory days are over VanWilder

 

[NomZ]

Bro. stop hanging out on campus. The glory days are over VanWilder

But I work on a campus.

 

[justanotherj]

Professor Nomz?

 

[Sean1332]

Jack3d Janitor Nomz

 

[justanotherj]

Thursday

Ruck run
10 miles | 1hr54m | 50lbs

Today

Swim
200m warmup
1500m | 28:08 freestyle

2 min pushups
81
2 min situps
86
Max rep pull ups
21

 

[herderdude]

Jack3d Janitor Nomz

Dude I once saw a janitor at a wrestling tournament with like 21" arms, it was ridiculous. Nothing else notable on his physique, but the biggest arms I've ever seen outside of an expo or meet.

 

[justanotherj]

Deadlift OTM x 6 min
275x1x6

Ring dips
3x10

7 rounds
1 rope climb
7 front squats 95lb
14 1arm kb swings 53lb

Almost been out for a month and I'm feeling it

 

[RegisterJr]

He lives...

Injury?

 

[justanotherj]

Nah. Work.

 

[NomZ]

Weak

 

[justanotherj]

Weak

Not all of us can live on campus prowling freshman and making gains everyday Nomz.

DE Squat
225x10x3

3 sets
10 pull ups
10 walking lunges
10 burpees

 

[liftandswim]

Not all of us can live on campus prowling freshman

Sounds like someone's jealous? Lol.

 

[justanotherj]

Sounds like someone's jealous? Lol.

Almost. I love my job. But it sucks for gains.

I get to watch you guys make gains, while I continually work back to baseline.

Which is probably 335/405/495 for me.

 

[justanotherj]

Clean Pull + Clean
135x3x1
185x2x1
225x2x1
245x1
255x1
265x1

205x10x1

Snatch Pull
185x8x2

Front squat
Worked up to 275x2
225x6x3

 

[liftandswim]

Solid workout there, brother.

 

[RegisterJr]

Every time I see someone snatch pulling on IG I want to try it.

 

[jimbuick]

Just finished reading Viadas Hybrid Athlete.

Would recommend for you, he has an entire section in there for the military athletes programming.

 

[justanotherj]

How was it? Worth the price tag?

I'm always skeptical towards military programming, given every job/unit has different needs and requirements. Could you elaborate in the military programming part?

 

[jimbuick]

I thought the book was great in general, he trains a lot of military folks for regular duty requirements along with training guys for the rigors of different selection courses as well so I know he has the experience.

What he goes into is what physical requirements need to be developed for military/police/firefighters for testing and operational purposes. What training requirements need be addressed for injury prevention from the operational requirements.

And how to pick your necessary movements based upon the skill requirement, carryover achieved, and recovery requirement from each movement.

He goes into a little more in that specific section as well, and it fits into the context of the book for programming it yourself pretty well.

He also has a few more training templates that haven't been released yet (will be free if you already purchased the book) and two of those are for training to go to selection.

 

[jimbuick]

A lot of what the book is about though is teaching the athlete how to look at their own sport/profession and analyze what requirements they need their training to address and then cutting out the extra fluff that taxes recovery with minimal gain.

 

[justanotherj]

Cool man. I'll have to check it out next payday.

I consulted with them for online training and didn't have that too great of an experience. I'll try not to be jaded because of that experience.

Squat 1RM test
45x10
135x6
225x5
295x3
335x2
345x1

Front squats
135x5x10

Weighted decline situps
35x5x10

 

[RegisterJr]

How is 345 in comparison with where you were before?

 

[NomZ]

How is 345 in comparison with where you were before?

40lbs less? lol

 

[justanotherj]

40lbs less? lol

This

i think I was at 405 in oct. And maybe 385 before I left a month ago.

 

[justanotherj]

I'm in a constant downward strength spiral.

Foreverlosses.jpeg

 

[RegisterJr]

It's temporary, I'm sure. You were beasting it a few months ago.

 

[NomZ]

It's temporary, I'm sure. You were beasting it a few months ago.

He'll be at 315 in 2 months, just wait for it...

 

[RegisterJr]

He'll be at 315 in 2 months, just wait for it...

Lol. You guys are brutal.

 

[NomZ]

Lol. You guys are brutal.

It's all bro-love. Despite how weak J is, he's probably one of the bigger and leaner guys around, genetics and work lol

 

[justanotherj]

What's ironic is Nomz told me to just stick to powerlifting 5 years ago and maybe I'd get somewhere.

And I didn't listen.

 

[RegisterJr]

How old are you J?

 

[jimbuick]

Cool man. I'll have to check it out next payday.

I consulted with them for online training and didn't have that too great of an experience. I'll try not to be jaded because of that experience.

Squat 1RM test
45x10
135x6
225x5
295x3
335x2
345x1

Front squats
135x5x10

Weighted decline situps
35x5x10

I had the same experience lol. Took over a month to get a reply to my initial request, then when I did finally get a reply they got me a training peaks account and had me do some assessments and then I never heard back from them.

Decided I'd just program it myself and bought the book lol.


Outside of that, my experience has been positive. Alex is pretty easy to get ahold of via FB for answering questions.

 

[justanotherj]

They programmed 1-2 cardio days a week when I told them it was my weak point/focus. Then the training was very bench/squat focused.

I stopped after they billed me 2x for one week because the last day of the billing week turned into a new calendar month. Then they billed me for a week I coordinated with them I was out of town and couldn't train.

Bench 1RM
135x10
225x6
275x2
285x1
295x1

1arm DB OHP
35x5x10

Decline BB press
115x5x10

Just need Deadlift and barbell OHP friday.

 

[jimbuick]

I'm not going to pretend to know how they thought best to program your training, but I do know that he places a lot of emphasis on consolidating similar stressors to minimize overuse and risk of injury from concurrent training in that way.

I know when I was in there was a lot of running volume just in morning PT so adding too much extra would likely hurt more than help and in those instances it could be more beneficial to get a handful of quality sessions than increasing volume.

He stresses the importance of training within our limited recovery ability and how doing too much will hurt infinitely more than it will help.

 

[justanotherj]

Deadlift 1RM test
135x6
225x5
275x3
315x3
365x2
385x2
405x0

Strained something in my lower back.

OTM x 12 minutes
Even minute: weighted ring dips x 10
Odd minute: weighted pull ups x 10

3 mile run
2234

 

[RegisterJr]

Hope it's nothing serious...