GA / occasionally Soulcrusher training thread

[Grape Ape]

2 warmup sets:
200m run
10M banded monster walk
10 deadbug
10x banded hip flexor stretch
5x MB hamstring curl

5x5 back squat

10 sets:  50M slosh pipe run / rest 90 sec between sets

4 superset:
DB split squat x 8
KB goblets squat AMRAP x 30 sec

Foam roll / stretch

[nzmusclemonster]

xoxoxooxoxx

That's a pretty necklace

[Grape Ape]

That's a pretty necklace

The front is even better:

[chaos]

The front is even better:

Oh shit.

[Soul Crusher]

Big Back day! 

[chaos]

Big Back day!

I'd hit it.

[Soul Crusher]

Freaking awesome video!!! 

[nzmusclemonster]

Good video, Crouser is an absolute beast. Good swag with the cap while he throws.

Tom Walsh is a big deal in NZ, but has stayed a humble guy.

Cool to see these guys all go out together after competitions and have a meal and a few brewski's. 

[Soul Crusher]

 

[Grape Ape]

Getting shredded?

[Soul Crusher]

Getting shredded?

I’m 195 lbs right now

[chaos]

I’m 195 lbs right now

bhank has 30 lbs on you, time for you to bulk!

[Soul Crusher]

bhank has 30 lbs on you, time for you to bulk!

I don't do drugs and have no plans on it.   

[CalvinH]

I’m 195 lbs right now

Tiny tit!

[Grape Ape]

Yesterday:

5 min airdyne
Various Hip movements, split jumps....maybe 10 min total.

Drop jumps, 6x1 - drop off a bench then explode up to 30" box.

Back squats:  12  x 2 EMOM

3 Giant Set: Hip thrust x 12 / Soren hold x 30 sec / death march x 10 with dumbells.   Soren hold is holding the top of a flat hyperextension, death march is DB lunges with the dumbells landing on each side of front foot.

Prowler sled push - one set x 20M every 90 sec, 1.5x bodyweight.  6 sets

Stretch

[Soul Crusher]

Yesterday:

5 min airdyne
Various Hip movements, split jumps....maybe 10 min total.

Drop jumps, 6x1 - drop off a bench then explode up to 30" box.

Back squats:  12  x 2 EMOM

3 Giant Set: Hip thrust x 12 / Soren hold x 30 sec / death march x 10 with dumbells.   Soren hold is holding the top of a flat hyperextension, death march is DB lunges with the dumbells landing on each side of front foot.

Prowler sled push - one set x 20M every 90 sec, 1.5x bodyweight.  6 sets

Stretch

nice.  Ive been killing it lately too

[Grape Ape]

5 min airdyne
90/90 breathing / thoracic stretch / side planks

MB hammer throw 5 x 2 per side EMOM

Bench:
1 x 8
5 x 3

Giant set x 3
Hammer curl x 10
KB kneel & press x 8
Skull Crusher x 10 (oh brother)

4 min AMRAP - 80lb sandbag shoulder press x 4 / push up x 4

4 min AMRAP - 50lb sandbag lateral toss x 4 / push up x 4

[Soul Crusher]

5 min airdyne
90/90 breathing / thoracic stretch / side planks

MB hammer throw 5 x 2 per side EMOM

Bench:
1 x 8
5 x 3

Giant set x 3
Hammer curl x 10
KB kneel & press x 8
Skull Crusher x 10 (oh brother)

4 min AMRAP - 80lb sandbag shoulder press x 4 / push up x 4

4 min AMRAP - 50lb sandbag lateral toss x 4 / push up x 4

Great

[Hulkotron]

I'm into lots of sets with just a few exercises lately

Yesterday was 11 sets of squats (10 sets of 5-7 reps, last one 20 reps), 5 sets of Romanian/Sevastase deadlifts, 5 sets of calf raises.

[Grape Ape]

Good work Hulkotron

[Hulkotron]

I bet you could get pretty jacked just doing a three-day split of high-rep squats/bench/deadlift.

[Soul Crusher]

30 min back

90 Min -

30 sec Air Bike
5 pull ups
Sled row - 30 yards
4 Tire Flips


Felt pumped and jacked - but that was hard.   

[Hulkotron]

I did squats.  I'm starting to become not as much of a weakling, did a 200-lb set.  Been a while since I did one that heavy.

[Grape Ape]

I did squats.  I'm starting to become not as much of a weakling, did a 200-lb set.  Been a while since I did one that heavy.

Excellent.  Keep putting in the work and the results will continue to increase.

I purchased the legendary reverse hyper machine yesterday off facebook marketplace.

Today I will see if all the hype is warranted.

[Soul Crusher]

Trained today.   Put in the work. 

30 min of - Warm up and 10 sets of Single DB clean and press (80's) supersets w 30's - Laterals, Bent over laterals Upright Row,

60 min -

40 sec Assault Bike - 20 sec Rest

40 sec work Shoulder exercise of choice - 20 sec Rest   -  i.e. Kettlebell swings, Snatch, Chain laterals, sandbag drag, burpees, etc.