Cardio sucks

I got it by quoting and pasting the link in Safari. Super fast start.
 
Running
30 minutes

Legs are feeling tender. Will probably not rep more than 10 in squats tomorrow, because I want to ruck run 10 miles on Saturday.

Not looking forward to that..
 
liftandswim said:
The first step is admitting you have a problem.
Click to expand...
I have a job requirement; and it's a problem.

Today

Squats
135x5
185x5
215x3

230x5
265x5
300x5

Standing OHP
125x5
140x5
160x5

Leg ext
5x10
Weighted decline situps
5x12 @8kg

DB 1-arm OHP
5x14 @35
Chin ups
5x10

Hand was hurting on chin ups and all overhead pressing; I'm convinced it's a boxer fracture or something with one of my outter metacarpals. Its been a month, I would've thought any impact to the bone or hyperextenion pain would've subsided by now. I'm past the point of goto the doc now, at least until April.

I'm too old to be knocking out young whipper snappers :grumpyoldman:
 
Maybe a month long deload to recover?

Beastly OHP man.
 
Bench
190x3
220x3
245x16

Pullups
5x10

Weighted dips
3x15 @45lb kb

decline Weighted situps
3x14 @25

4 count flutter kicks
BW x 50

Back from FL.. unfortunately. Tried to finish off the trip with some hog hunting at 5am before I started the long drive. No luck.
 
Your bench is insane.

Parts of Fl are loaded with hogs and others have none.

My hunting camp has none. A buddy of mine gets multiples a trip.
 
thanks bro. I'm just a shell of my former self. Just trying to stay ahead of the aging curve.

My buddy said he shot at a group of 20 of em at night a week ago. They must've got smart and moved. Found lots of a dug up dirt and bed down spots. Was in a couple spots where I swore I smelt one too. Better luck next time.
 
Oly Squats wk. 2
250x3
285x3
320x10

Walking overhead bb lunges
95x5x10

Overhead squats
135x5x15

Decline situps
4x25 w/25

Gonna try to get in and swim 2000m later.

Browsing around for different programs that will help me meet some goals next year. Just trying to maintain my strength, while boosting my cardio endurance until May. From May I'll flip flop, and try to maintain my cardio endurance while boosting strength.
 
Strong a++ reppage on squats.
 
You looking for strength programs?
 
Thanks man. Tried to leave a few in the tank so I could run tomorrow.

I just need something that doesn't take away from my endurance training/maintains my strength. I want to do a marathon next year, and maybe a ultra marathon/50k.

Trying to make it where I work on running/swimming during the spring/summer. Then strength fall/winter.
 
Swimming
200m warmup
On 3 minute intervals; tread water hands out for remainder of intervals
100m x freestyle
100m x breast
100m x side stroke

Then
tread water with brick -10 min
25m brick tow
25m side stroke w brick.

And apparently no more underwater training at this pool. fking homo sexual.
 
It was on base which is dumb. You'd think a pool on a military installation would allow service members to conduct underwater training.
 
Weird. Double posts and tapatalk lag.

meh. Its still a regular rec pool/families can use it. Its not like a dive tank/training pool. All the good pools have ****ty hours.

It's primarily because we use ARC life guards.
 
I have some Mountain Dog routines I can send you. They're not strength routines, but I made strength and endurance progress on them.

justanotherj said:
And apparently no more underwater training at this pool. fking homo sexual.
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Lol

justanotherj said:
Weird. Double posts and tapatalk lag.

meh. Its still a regular rec pool/families can use it. Its not like a dive tank/training pool. All the good pools have ****ty hours.

It's primarily because we use ARC life guards.
Click to expand...

That happens frequently with Tapatalk. Or used to...
 
justanotherj said:
Done. Thanks man. I have a couple hundred dollars of training PDFs if you want them as well.
Click to expand...

If it's convenient I'll take anything to hang onto. I like changing things around often.
 
Maybe get in touch with Alex Viada or Brandon Crabill and see what you can glean from them, though I'd imagine their actual services aren't cheap.
 
Thanks Herderdude. I've never heard of those guys. Alex Viada sounds like someone I need to talk to.

Man you hit the nail on the head with that suggestion. I need just a fraction of this guy's fitness level, or for him to program my cardio while I strength train.

Never had a problem strength training; just getting my cardio on par with triathletes.
 
liftandswim said:
Alex viada is not human.
Click to expand...
I've been researching him more. I really want to pick this guy's brain!

Week 1
Bench
185x4x10, 185x25

Pullups
3x12

Incline DB Press
55x3x15

Weighted Decline Situps
3x12

Foam rolling/psoas stretching.

Gonna dial the volume down a lot with my weights and focus on running until April.

Maybe

Tues: tempo run (2-5 mi)
Thurs: long steady distance (45-60 min)
Sat: Sprints (1.5-2 miles of 100/200/400/800s).

Giving a random new program a go, since I'm not too concerned with strength right now. Plugged in a 335 bench/400 oly squat/455 deadlift/200 OHP. I just want to maintain those numbers as I work on running until April.

Goals for running by april: 17-20 min 5k, and sub 2hr half marathon.

After Apr I'll start working on a 395 bench, 485 squat, 555 deadlift. I've hit all those lifts for triples with 30lbs lighter before, so it seems like a reasonable goal
 
justanotherj said:
Thanks Herderdude. I've never heard of those guys. Alex Viada sounds like someone I need to talk to.

Man you hit the nail on the head with that suggestion. I need just a fraction of this guy's fitness level, or for him to program my cardio while I strength train.

Never had a problem strength training; just getting my cardio on par with triathletes.
Click to expand...

He answers a lot of questions on FB.

He's releasing a book through JTS in February IIRC.
 
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