Getbig Bodybuilding, Figure and Fitness Forums

Getbig Alternative Boards => Y Board - The Player's Club => Topic started by: Grape Ape on November 05, 2014, 06:20:09 PM

Title: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 05, 2014, 06:20:09 PM
Don't want to clog the lifting thread with decent into uber twinkdom.

First Stew Smith workout.   If this is how I feel after the 1st one, 7 weeks feels impossible.

10 min jog @ 6 mph

10 sets - 10 jumping jacks/10 pushups, no rest

50 pullups in as few sets as possible, "rest" between sets is equal to same number of pushups, dips, or abs x3  Had to use a band at the end.

Shoulder curl to press x 20

2 mile outdoor run in 14:40

Looks like my normal regimen of 6.5 hrs sleep and booze has to stop.......or just cut it down to a few days.  ;D
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 05, 2014, 06:22:32 PM
Four circuits:
5 min run (6 mph  / 7.5 / 7.6 / 7.7)
1 min goblet squats
1 min lunges
2 min abs

5 30 sec sprints at 10 mph (max treadmill) / 30 sec rest

2 mile run @ 14:40
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 06, 2014, 05:01:41 AM
Four circuits:
5 min run (6 mph  / 7.5 / 7.6 / 7.7)
1 min goblet squats
1 min lunges
2 min abs

5 30 sec sprints at 10 mph (max treadmill) / 30 sec rest

2 mile run @ 14:40
I like this..timed training.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 06, 2014, 05:09:38 AM
I like this..timed training.

Thanks....the hard part is figuring out the cadence of the timed exercise, so you don't fail early.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 06, 2014, 05:15:52 AM
Thanks....the hard part is figuring out the cadence of the timed exercise, so you don't fail early.
Yes.. last time i did a workout like this i was quite sore the next day. A boxing circuit. Jumping rope in between exercises...was good. Doing step ups for legs. Really does get you sweating.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 06, 2014, 05:32:14 AM
Yes.. last time i did a workout like this i was quite sore the next day. A boxing circuit. Jumping rope in between exercises...was good. Doing step ups for legs. Really does get you sweating.

The cardio benefits seem to be great, and I think I'll get the added benefit of a "deload" where I'm not using heavy weights for a month or so.  Probably will be good for the joints.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 06, 2014, 05:38:41 AM
The cardio benefits seem to be great, and I think I'll get the added benefit of a "deload" where I'm not using heavy weights for a month or so.  Probably will be good for the joints.
yes i think so too. I was not using weight on the step ups and after a few circuits i felt it. some good bodyweight exercises. was a full body workout just skipping around the muscle groups. Soul Crusher does some good workouts too.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 06, 2014, 05:56:29 AM
yes i think so too. I was not using weight on the step ups and after a few circuits i felt it. some good bodyweight exercises. was a full body workout just skipping around the muscle groups. Soul Crusher does some good workouts too.

Agreed - soul crusher actually put me in contact with the guy who gave me this routine.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 06, 2014, 05:35:53 PM
5 x  circuit
Jumping jacks x 10
Pushup x 10
Abs x 20
Pullup - Max
Dip x 10
Curl to press x 12-20

Plank 1 min
Swimmer 1 min
Reverse pushup 1 min
Arm hauler 1 min

Light shoulder circuit

15 min run - light 8mph  1 mile, 6 mph 6.5 min, 10 mph 1 min.

Felt like shit on run tonight.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 08, 2014, 01:12:32 PM
Yesterday: Off

Today:  5 mile run / 50 min ruck
Title: Re: Grape Ape trains for a Go Ruck
Post by: Shockwave on November 08, 2014, 11:08:56 PM
Ive actually gotten back into training like i used to as a Marine, but incorporating more weights..

Im starting to get back into combat sports, tactical shooting, hunting, etc... and discovered my cardio was horrible.

Started running again, 3x weekly, 3-5 miles at a shot... im back to running 3 miles in 24:45 ish, doing that after training 1 hour doing 2 bodyparts in a combination of heavy basic compound movements and high volume isolation lifts for endurance.

Also added in 2 and 3 mile runs with 40lbs in my day pack and combat boots. Havent started doing ruck marches again, might add that in later.

It definitely gives the body a different look... that lean, muscular, dangerous look you see on so many fighters and SF Operators.

Good stuff grape, stick with it.. it kicks your ass but itll get you in a 'all around real world' athletic shape that just feels awesome.
Title: Re: Grape Ape trains for a Go Ruck
Post by: nzmusclemonster on November 08, 2014, 11:10:08 PM
Outed
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 09, 2014, 08:32:19 AM
Ive actually gotten back into training like i used to as a Marine, but incorporating more weights..

Im starting to get back into combat sports, tactical shooting, hunting, etc... and discovered my cardio was horrible.

Started running again, 3x weekly, 3-5 miles at a shot... im back to running 3 miles in 24:45 ish, doing that after training 1 hour doing 2 bodyparts in a combination of heavy basic compound movements and high volume isolation lifts for endurance.

Also added in 2 and 3 mile runs with 40lbs in my day pack and combat boots. Havent started doing ruck marches again, might add that in later.

It definitely gives the body a different look... that lean, muscular, dangerous look you see on so many fighters and SF Operators.

Good stuff grape, stick with it.. it kicks your ass but itll get you in a 'all around real world' athletic shape that just feels awesome.

Thanks.  From what I've read, jogging with the ruck can be dangerous - do you have any issues?   Rucking after running led to me feeling hot spots (pre blister) for the first time.

My running times have been decent - did the five miles in 37:50, without feeling that good on it.  Did 8 in Seattle in just under an hour, which was cool.  I've forgone the should surgery this winter to do the event.  Bone on bone in right shoulder that I have to just gut out, and I think laying off the weights a bit might help.  Pushups  do grind a bit on it though....
Title: Re: Grape Ape trains for a Go Ruck
Post by: Shockwave on November 09, 2014, 11:38:09 AM
Thanks.  From what I've read, jogging with the ruck can be dangerous - do you have any issues?   Rucking after running led to me feeling hot spots (pre blister) for the first time.

My running times have been decent - did the five miles in 37:50, without feeling that good on it.  Did 8 in Seattle in just under an hour, which was cool.  I've forgone the should surgery this winter to do the event.  Bone on bone in right shoulder that I have to just gut out, and I think laying off the weights a bit might help.  Pushups  do grind a bit on it though....
well, i use a smaller 3 day pack rather than the full size ruck. i havent really had any injuries from it, my knees were kind of tender before but seem to be better the more im working out.

You definitely slow down when running with pack and boots, but as long as you dont push yourself too far, you should be ok.

Youll be amazed how fast you gain cardio when your running with 40+lbs on you. When you take the weight back off you feel light as a feather
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 09, 2014, 05:19:32 PM
well, i use a smaller 3 day pack rather than the full size ruck. i havent really had any injuries from it, my knees were kind of tender before but seem to be better the more im working out.

You definitely slow down when running with pack and boots, but as long as you dont push yourself too far, you should be ok.

Youll be amazed how fast you gain cardio when your running with 40+lbs on you. When you take the weight back off you feel light as a feather

Agree - actually  the pack is starting to feel like it belongs back there, even with the weight.  The only issue is I like having it tighter so it doesn't bounce, and I have trouble getting out of it.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Shockwave on November 09, 2014, 05:57:19 PM
Agree - actually  the pack is starting to feel like it belongs back there, even with the weight.  The only issue is I like having it tighter so it doesn't bounce, and I have trouble getting out of it.
well, youre supposed to have it tight, and high... you want the weight to feel like its up in the middle of your back, and use the waist and chest straps to really support the load. When its rights, you should be able to rotate and move easily and have the weight feel solid and not like its pulling backwards/downwards... it should feel like its a part of your body. To get out, you crack loose your chest and waist strap and loosen up one shoulder strap to slip out.

When you out it on, bend over 90* at thr waist, shrug the load up HIGH on your back, and cinch down the shoulder straps, rathet than trying to pull the load up your back while youre standing up.

Kind of hard to explain over the internet, but yeah. Center of gravity should be HIGH.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 10, 2014, 05:01:52 AM
well, youre supposed to have it tight, and high... you want the weight to feel like its up in the middle of your back, and use the waist and chest straps to really support the load. When its rights, you should be able to rotate and move easily and have the weight feel solid and not like its pulling backwards/downwards... it should feel like its a part of your body. To get out, you crack loose your chest and waist strap and loosen up one shoulder strap to slip out.

When you out it on, bend over 90* at thr waist, shrug the load up HIGH on your back, and cinch down the shoulder straps, rathet than trying to pull the load up your back while youre standing up.

Kind of hard to explain over the internet, but yeah. Center of gravity should be HIGH.

Appreciate it man.  Yes, it sits high....no chest strap - that's optional on the GR1, but I think I'm going to get one.  I have a shitty shoulder in terms of flexibility, so I should probably work on that, as it might help.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 10, 2014, 07:08:04 PM
1.5 mile run @ 10:51
40 push up
1.5 mile run @ 11:15

Plank 1 Min
Swimmer 1 Min
Reverse push up 1 Min
Arm Hauler 1 Min

Light shoulder circuit

5x run/pushup/situp circuit:
1/4 mile run (10 mph / 8 mph / 7.5 mph / 6 mph / 10/7.5 mph combo)
20 push up
20 sit up

10 "owed" pushups from run
100 crunches
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 11, 2014, 03:23:27 PM
Boom.    Gonna be cold wet sandy 40 plus miles of awrsome.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 12, 2014, 08:46:15 AM
Did 30 minutes weights - 30 minutes stair master - 15 minutes treadmill - 30 minutes elyptical - then a 3 MILE RUCK 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 13, 2014, 05:47:30 AM
very intresting thread....good stuff
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 13, 2014, 06:09:41 PM
very intresting thread....good stuff

Thanks, Donny.  It's much appreciated.  Knowing someone is "watching" motivates.....

10 Non stop circuits:
10 x jumping jacks
10 x pushup (first 5)  5 x pushup (last five)

2 Non stop circuits:
Pullups max (atomik bomb)
Pulldown x 10
Crunch x 50
Bench press x 20 / 17 second set
5 min jog @ 8 + 8.5 min mile pace
Military press x 15.
Plank x 1 min
Run 1/4 mile (6 min mile first one, 7 min mile second)
Manmaker x 5

Light shoulder circuit

Run 20 min outside - ~2.5 miles ish....little over 8 min mile

20 pushup



Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 14, 2014, 04:31:09 AM
Thanks, Donny.  It's much appreciated.  Knowing someone is "watching" motivates.....

10 Non stop circuits:
10 x jumping jacks
10 x pushup (first 5)  5 x pushup (last five)

2 Non stop circuits:
Pullups max (atomik bomb)
Pulldown x 10
Crunch x 50
Bench press x 20 / 17 second set
5 min jog @ 8 + 8.5 min mile pace
Military press x 15.
Plank x 1 min
Run 1/4 mile (6 min mile first one, 7 min mile second)
Manmaker x 5

Light shoulder circuit

Run 20 min outside - ~2.5 miles ish....little over 8 min mile

20 pushup




No probs mate...you would beat me anyway running now...iīm getting old ;D I always liked the webbing runs we did. Battle PT with logs. called it getting Beasted. Paraded with red pt tops blue shorts white pumps(shoes) you had to whiten them and your shorts and shirt had to be highly pressed. we rubbed soap in the inside pressed it and you had creases. remember "Harry the Bastard" our instructor and his medicine balls.. was a Kunt but we liked him and got him a silver Beer Tankard with "Harry the Bastard" engraved on it. He came in our room with beer and he Christened his Tankard... ;D was still a kunt though...lol
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 14, 2014, 05:05:41 AM
No probs mate...you would beat me anyway running now...iīm getting old ;D I always liked the webbing runs we did. Battle PT with logs. called it getting Beasted. Paraded with red pt tops blue shorts white pumps(shoes) you had to whiten them and your shorts and shirt had to be highly pressed. we rubbed soap in the inside pressed it and you had creases. remember "Harry the Bastard" our instructor and his medicine balls.. was a Kunt but we liked him and got him a silver Beer Tankard with "Harry the Bastard" engraved on it. He came in our room with beer and he Christened his Tankard... ;D was still a kunt though...lol

Well, that sounds like you experience the real deal.  I'm doing nothing compared to that!
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 14, 2014, 06:47:39 AM
Well, that sounds like you experience the real deal.  I'm doing nothing compared to that!
should form our own squad...Ron`s Commandos... ;D  definitely recruit AJ in there...lol 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 14, 2014, 07:54:33 AM
You will be fine Grape - the hardest part won't be physical for you - will be the mental shit.  Like Cold water , sand everywhere in your shit, swelled up feet, no food for first 12-13 hours, etc. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 14, 2014, 08:02:00 AM
You will be fine Grape - the hardest part won't be physical for you - will be the mental shit.  Like Cold water , sand everywhere in your shit, swelled up feet, no food for first 12-13 hours, etc.  

Thanks.  Not worried about the food at all.  The water..........man I hope it's warm out.

I think once I do a 12 mile ruck under 3.5 on my own I will feel ready.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 14, 2014, 10:04:20 AM
You will be fine Grape - the hardest part won't be physical for you - will be the mental shit.  Like Cold water , sand everywhere in your shit, swelled up feet, no food for first 12-13 hours, etc. 
Remember guys taping their feet because the skin was raw from the Boots. Back too from Carrying Bergens. Some swallowed ibuprofen tablets to make it through the runs. was a running joke ...any pain you got ibuprofen and a stretch bandage from the medics...could not support a limp cock... ;D go for it Grape Ape :)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 14, 2014, 11:42:04 AM
Been breaking in a pair of Salomon RXDs, smartwool socks and bodyglide.  So far, no blister issues.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 14, 2014, 11:46:07 AM
Been breaking in a pair of Salomon RXDs, smartwool socks and bodyglide.  So far, no blister issues.
I had a pair of...if my memory is correct Magnums. light and good. Doing Basic they made sure you wore Army issued boots. Ofcourse itīs long ago. You young boys have much better kit now.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 14, 2014, 12:23:50 PM
I had a pair of...if my memory is correct Magnums. light and good. Doing Basic they made sure you wore Army issued boots. Ofcourse itīs long ago. You young boys have much better kit now.

Yeah, there's so many options for gear now that's moisture wicking, warm, and lightweight.  Young?  I wish.  ;D
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 14, 2014, 04:42:43 PM
10x non stop circuit:
Jumping Jacks x 10
Body weight squat x 20 (first five) x 10 (second five)

3 non stop circuit:
Goblet squat x 10 - finish with body weight to get to 1 min
Lunges 1 min
Jog 5 min
Crunch x 25
Double crunch x 25
Plank x 1 min
Swimmer x 30 sec
Reverse pushup x 20
Bird (seems like more reverse pushup) x 20

12 - 30 sec sprints @ 10 mph / 20 sec rest in between

32 pushups then my wind got me
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 15, 2014, 06:25:17 AM
I would add some bear crawls and crab walks in there
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 15, 2014, 08:20:59 AM
I would add some bear crawls and crab walks in there

Eventually, I'm just following Smith's routine right now.  I also want to add in some strength training, but using this to give the joints a rest.

Bear crawls suck in the basement.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 16, 2014, 04:19:07 PM
Thought this workout would be easy due to low volume, but although it didn't say specifically, I think the idea is to push the blood  to the upper body, then make the person run in order to be able to handle the transition during a military or police PT test.

3 x circuit:

Pushup MAX
Pullup MAX
Crunch x 25
Dip MAX
Puhsup on knees MAX
Curl to press x 10
Situps MAX in 2 min

Light shoulder circuit

3.2 Mile Run @ 7:33 per
Title: Re: Grape Ape trains for a Go Ruck
Post by: CalvinH on November 17, 2014, 07:05:25 AM
Not to derail this thread but yesterday they had on the Spartan race championship from Killington in Vermont.
pretty crazy with over 14 miles of going up and down the mountain.



...nothing that interests me to do but damn that looked tough.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 17, 2014, 07:51:35 AM
Not to derail this thread but yesterday they had on the Spartan race championship from Killington in Vermont.
pretty crazy with over 14 miles of going up and down the mountain.



...nothing that interests me to do but damn that looked tough.

You are welcome to derail.   Yes, the elite versions of those races - 24 hr Tough Mudder, etc....are all feats of tremendous endurance and strength.

People rip on it, but doing those obstacles is so much fun.  It's everything you wish you could do as a kid.  On the last one, I looked over and my son was running along side me in the spectator area.  My wife said he was jumping out of his short he wanted to do it so bad.
Title: Re: Grape Ape trains for a Go Ruck
Post by: CalvinH on November 17, 2014, 07:57:50 AM
You are welcome to derail.   Yes, the elite versions of those races - 24 hr Tough Mudder, etc....are all feats of tremendous endurance and strength.


Swimming in Vermont this time of year is no fucking joke....they showed a few people who froze and cramped up.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 17, 2014, 07:59:26 AM

Swimming in Vermont this time of year is no fucking joke....they showed a few people who froze and cramped up.

After jumping in the 30 degree water at the mudder, I completely get it.  The signals from your mind to you hands feel delayed.  I can't see lasting in that water very long.
Title: Re: Grape Ape trains for a Go Ruck
Post by: CalvinH on November 17, 2014, 10:36:10 AM

People rip on it, but doing those obstacles is so much fun.  It's everything you wish you could do as a kid.  On the last one, I looked over and my son was running along side me in the spectator area.  My wife said he was jumping out of his short he wanted to do it so bad.


Cool deal about your son.


obstacles are the best part of it...that's why I'm doing the Savage Race next year....25 obstacles packed into somewhere around 7 miles.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 17, 2014, 11:33:07 AM

Cool deal about your son.


obstacles are the best part of it...that's why I'm doing the Savage Race next year....25 obstacles packed into somewhere around 7 miles.

I plan on staying in shape until he's old enough to do one with me.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 18, 2014, 03:38:15 AM
Yesterday was a "rest" day:

3x circuit:
5 min run
15 squats
10 lunge
50 crunch
30 arm hauler
1 min plank
25 reverse push up
MJDB 15  10 / 30 sec atomik hold  5 / 30 sec atomik hold
Abs x 50
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 21, 2014, 07:45:31 PM
3 day forced layoff due to injury.  Back today.

10 circuit:
10 jumping jack
10 pushup

3 Circuit non stop
Pullups MAX
Pulldowns x 20
Crunch x 50
Bench x  15
Run 5 min  6 / 6.5 / 7
Military x 15
Plank x 1 min
Run fast for 1/4 mile   8.5 / 9 / 10 mph
Hammer curl with burpee
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 23, 2014, 07:52:51 AM
Yesterday pressed for time:

10 box squats x 2 reps, 1 min rest - add 5lbs every set.  Started with 75% max and worked up to 88.....no theory behind it, just did it.


3 circuit:
Weighted chins x 5 with 10 sec pause superset RDL.

Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 23, 2014, 03:03:57 PM
2 hr ruck through the woods - rocks and hills.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 23, 2014, 04:21:09 PM
Did a 9 miler
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 23, 2014, 05:24:29 PM
Did a 9 miler

Nice - you seem like you're "Heavy" ready year round at his point.

Mine was six miles @ 1:55 but with rocks and hills.  I figure the trails and rocks cost me 2 min per mile...So, I was right around pace for 12 miles in 3.5 hrs

My son came with me and we brought a football to throw on the trail.  Pack never bothered me at all, which is good.  The bad was I did a total faceplant because I hit a root under the leaves and my chin hit the ground - the pack slamming me didn't help - still carrying a 35lb plate because I haven't got bricks yet.  Felt like I got punched in the face.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 24, 2014, 03:37:32 PM
Nice - you seem like you're "Heavy" ready year round at his point.

Mine was six miles @ 1:55 but with rocks and hills.  I figure the trails and rocks cost me 2 min per mile...So, I was right around pace for 12 miles in 3.5 hrs

My son came with me and we brought a football to throw on the trail.  Pack never bothered me at all, which is good.  The bad was I did a total faceplant because I hit a root under the leaves and my chin hit the ground - the pack slamming me didn't help - still carrying a 35lb plate because I haven't got bricks yet.  Felt like I got punched in the face.


I like the condition im in and trying to maintain until January 1 and will ramp up considerably towards March. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 24, 2014, 04:27:00 PM

I like the condition im in and trying to maintain until January 1 and will ramp up considerably towards March. 

Jan one I'll be done with the  Stew Smith workout.  Might copy you after that (if I have the time).
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 24, 2014, 06:27:23 PM
Mile run @ 7:07 outdoor
40 push up
44 sit up

7 min run on treadmill (didn't feel like going outside in dark again - fucking sucked on the treadmill ran half at 6 mph half at 7 - under a mile was shit 8.5-10 min mile pace)
35 push up
40 sit up

Mile run @ 6:44 outdoor (got pissed about treadmill)
35 push up
40 sit up
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 25, 2014, 01:18:10 AM
Mile run @ 7:07 outdoor
40 push up
44 sit up

7 min run on treadmill (didn't feel like going outside in dark again - fucking sucked on the treadmill ran half at 6 mph half at 7 - under a mile was shit 8.5-10 min mile pace)
35 push up
40 sit up

Mile run @ 6:44 outdoor (got pissed about treadmill)
35 push up
40 sit up

Much prefer running outside even in snow. I also prefer evenings when itīs dark and quite...alone with my thoughts...
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 25, 2014, 03:48:51 AM
Much prefer running outside even in snow. I also prefer evenings when itīs dark and quite...alone with my thoughts...

I 100% agree.  I like having the dark block the view of what's ahead, where I just keep my head down and watch the road.

 Cars can be a pain in the ass though...I carry a small Cree flashlight, but need something to make me stand out a bit more.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 25, 2014, 06:56:27 PM
10 circuits:
Jumping Jack x 20
Squat x 20
Pull up - 12 first set x 5 for the rest
Sit up x 15

2.5 mile "speed" ruck with 45lbs - 8.04 min halfs.  

Need to get to 12 miles at 8.75 min per half.

Reverse push up x 25
Bird x 25
Swimmers x 30
Arm Hauler x 30
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 26, 2014, 03:48:53 AM
You are going to be fine.   The only thing will be the cold water and time
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 26, 2014, 04:29:18 AM
You are going to be fine.   The only thing will be the cold water and time

I have to think adrenaline will take over in a few spots.  At least I hope.   ;D


Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 26, 2014, 09:49:29 AM
I have to think adrenaline will take over in a few spots.  At least I hope.   ;D



its all in your mind ...when I'm tired i go in mental mode. Detach from the physical surroundings....you can keep going...♋
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 26, 2014, 01:23:05 PM
You know what - go jump in a cold creek - see how many t feels
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 26, 2014, 04:06:20 PM
You know what - go jump in a cold creek - see how many t feels

I've jumped in 30 degree water at the TMs so I understand what it feels like.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 26, 2014, 04:08:24 PM
30 min stairmaster highest level - 30 min hIIT. - 15 min eliptical - 15 min stair master high intensity
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 27, 2014, 08:48:41 AM
Special GA GR thread Happy Thanksgiving to Soul Crusher, Donny, Calvin, and Shockwave.

Pre food workout.  Odd one -  torched my chest/shoulders/triceps - hard to do push up MAX after the sequence below:

10 circuits:
10 Jumping Jacks
10 push ups

3x Circuit:
Run 5:00
Dips x 20
Bench x 10
Push up MAX
Hammer curl x 15
Crunch x 50
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 27, 2014, 09:08:07 AM
30 min db bell supersets.

30in HIIT

30 min stairmaster
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on November 27, 2014, 09:15:13 AM
Special GA GR thread Happy Thanksgiving to Soul Crusher, Donny, Calvin, and Shockwave.

Pre food workout.  Odd one -  torched my chest/shoulders/triceps - hard to do push up MAX after the sequence below:

10 circuits:
10 Jumping Jacks
10 push ups

3x Circuit:
Run 5:00
Dips x 20
Bench x 10
Push up MAX
Hammer curl x 15
Crunch x 50
Best wishes. Keep doing what you are doing
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 27, 2014, 09:22:02 AM
Would Definately add some bear crawls and crab walks w the ruck on to get used to weight.   Same w low crawls and duck walks
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 28, 2014, 04:55:29 PM
Would Definately add some bear crawls and crab walks w the ruck on to get used to weight.   Same w low crawls and duck walks

Will incorporate those soon.  Crab walks with the weight seem like a bitch.  Also, this ruck is tight - I see pics of flutter kicks with the ruck and it looks like people let it slide up to do them.  My ruck can't move at all.  In fact, I still have trouble getting in/out.   Might look into wearing it looser and getting a chest strap.

Today:

10 circuits:
20 Jumping Jacks
20 squats


4x circuits:
Pullups MAX
Crunch x 25
Double crunch x 25
Plank x 1 min

20 min run at 7:55 mile........I don't get running.  I can be hydrated and fully rested and run like shit for 20 min (today) or have 6 hrs sleep and do 8 miles no problem.




Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 30, 2014, 01:18:42 PM
7.1 mile ruck @ 1:52 27 sec.   15.8 min mile.....way ahead of qualifying ruck pace.

Still don't know how you do this for 24 hrs.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on November 30, 2014, 02:39:28 PM
7.1 mile ruck @ 1:52 27 sec.   15.8 min mile.....way ahead of qualifying ruck pace.

Still don't know how you do this for 24 hrs.

That is the easy part.   Plus it's never only 24 hours.   Figure on 26 - 28
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on November 30, 2014, 05:37:27 PM
That is the easy part.   Plus it's never only 24 hours.   Figure on 26 - 28

Yeah, it seems you get your money's worth.
Title: Re: Grape Ape trains for a Go Ruck
Post by: chaos on November 30, 2014, 07:55:33 PM
I know you're training for a specific event but how do you think this style of training will affect your strength?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Brixtonbulldog on November 30, 2014, 11:03:24 PM
what settings do you have on the treadmill for a 2 mile in 14:40?

I can't seem to break 15:30 on a flat road or 16:00 on a treadmill with a 2.5 incline.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 01, 2014, 03:57:49 AM
what settings do you have on the treadmill for a 2 mile in 14:40?

I can't seem to break 15:30 on a flat road or 16:00 on a treadmill with a 2.5 incline.

8.2 mph is a 7:30 mile.  It's my understanding that a 1 degree incline mimics the road.  I think my treadmill time is worse than my real running just because I've been doing most of the work on the road.  In July, I was doing a lot of treadmill stuff and did a six minute mile on it.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 01, 2014, 04:05:09 AM
I know you're training for a specific event but how do you think this style of training will affect your strength?

Not sure, but I guess there has to be a trade off in terms of low rep strength.

I look at is this way - this type of training is 7 weeks, then I go back to mixing in weights a bit, even though the training will still focus on conditioning and other stuff.  I think this is good for my body/joints (outside of shoulder) to get an overall break.  I'm not really strong by getbig standards - i've always been a 300/400/405 type, and I can generally get to that weight in each lift in about 4-6 weeks if I just target the lift.

But I've gotten stronger in other measures - I can walk 7 miles with a forty pound pack without breathing heavy or even feeling the weight, rep out sets of 50+ push ups no problem, and my cardio and overall feeling is really good.  My waist has also dropped an inch or two, so it looks better.

Who knows though?  Maybe over the holiday break I'll mess with some lifts to see.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 01, 2014, 06:46:18 AM
Not sure, but I guess there has to be a trade off in terms of low rep strength.

I look at is this way - this type of training is 7 weeks, then I go back to mixing in weights a bit, even though the training will still focus on conditioning and other stuff.  I think this is good for my body/joints (outside of shoulder) to get an overall break.  I'm not really strong by getbig standards - i've always been a 300/400/405 type, and I can generally get to that weight in each lift in about 4-6 weeks if I just target the lift.

But I've gotten stronger in other measures - I can walk 7 miles with a forty pound pack without breathing heavy or even feeling the weight, rep out sets of 50+ push ups no problem, and my cardio and overall feeling is really good.  My waist has also dropped an inch or two, so it looks better.

Who knows though?  Maybe over the holiday break I'll mess with some lifts to see.

Would also do some w out the straps on.

Do overhead squats and overhead duck walks - they mess w you a lot w that.   same w the bear crawls and crab walks

Last time they made us go up stairs reverse bear crawl - that SUCKED


Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 01, 2014, 07:13:02 AM
Would also do some w out the straps on.

Do overhead squats and overhead duck walks - they mess w you a lot w that.   same w the bear crawls and crab walks

Last time they made us go up stairs reverse bear crawl - that SUCKED




I agree - I am going to incorporate a lot of those.  I was thinking about having to drop into a duck walk with the pack yesterday and it seems brutal.

I can't do an overhead squat - I don't have the shoulder flexibility.  By coincidence, I actually read how to increase it and will incorporate it 2x weekly to get me there.  Probably some yoga too.  My shoulder is the biggest concern for me - remember - I have a bone hitting bone thing on the right side, and I skipped the surgery this winter.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on December 01, 2014, 11:34:44 AM
I know you're training for a specific event but how do you think this style of training will affect your strength?
Totally diffrent type of strength. Compared to your type of training ..yes he will lose some strength but will gain lots of endurance and although he has lost some he will regain it very quickly, much faster than you think because his circulatory system will be so much more efficient.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 01, 2014, 06:07:49 PM
Took a stew smith break and did SC's workout, albeit 55 sec per round instead of a minute.  For the db bench, I did 50 reps with the 40s.  Just thought about it because of Chaos strength question.

As usual, 15 seconds rest in between sets.  Was so much easier than I remember.  This shit must be working.

1.  w 25 lbs db's  -  10 Manmakers

2.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  26 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  10   8 count bodybuilders

9.   10 burpee / Pull ups

10.  10 walkout push ups

11.  1 minute plank hold

12.  40 leg raises 

13  1 minute cycle

14.  w 25 lbs db's  -  10 Manmakers

15.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
 
17.  25 sit ups 

18.  120 flutter kicks

19,  25-40 flat press w 40lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  10 Burpee plus standing long jump  box jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 25 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 25lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 25lbs

29.  1 minute cycle

30.  1 minute plank

31.  26 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

25.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 25lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings 

40.  band  complex

41.  1 minute plank

42.  25 sit ups

43.  1 minute cycle

44.  55 sec atomik bomb hang

45.  15 box jump
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 01, 2014, 06:46:59 PM
Nice jobb
Title: Re: Grape Ape trains for a Go Ruck
Post by: chaos on December 01, 2014, 06:51:53 PM
Took a stew smith break and did SC's workout, albeit 55 sec per round instead of a minute.  For the db bench, I did 50 reps with the 40s.  Just thought about it because of Chaos strength question.

As usual, 15 seconds rest in between sets.  Was so much easier than I remember.  This shit must be working.

1.  w 25 lbs db's  -  10 Manmakers

2.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  26 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  10   8 count bodybuilders

9.   10 burpee / Pull ups

10.  10 walkout push ups

11.  1 minute plank hold

12.  40 leg raises 

13  1 minute cycle

14.  w 25 lbs db's  -  10 Manmakers

15.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
 
17.  25 sit ups 

18.  120 flutter kicks

19,  25-40 flat press w 40lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  10 Burpee plus standing long jump  box jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 25 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 25lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 25lbs

29.  1 minute cycle

30.  1 minute plank

31.  26 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

25.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 25lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings 

40.  band  complex

41.  1 minute plank

42.  25 sit ups

43.  1 minute cycle

44.  55 sec atomik bomb hang

45.  15 box jump

That's alot of shit to remember.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 02, 2014, 03:36:06 AM
That's alot of shit to remember.

Lol - I print it out on two sheets and only look 2 exercises in advance at most.....
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 02, 2014, 04:32:19 AM
Lol - I print it out on two sheets and only look 2 exercises in advance at most.....

Here is another thing that helps if you don't have time - the stairmaster w the real type steps w the pack on for 30-60 minutes at high rate.   
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 02, 2014, 05:03:50 AM
Here is another thing that helps if you don't have time - the stairmaster w the real type steps w the pack on for 30-60 minutes at high rate.   

I am going to join my gym again in Jan so I don't miss any workouts.  Suck though - 135/mth.
Title: Re: Grape Ape trains for a Go Ruck
Post by: chaos on December 02, 2014, 09:32:17 AM
I am going to join my gym again in Jan so I don't miss any workouts.  Suck though - 135/mth.
135 a month for a gym?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 02, 2014, 09:45:47 AM
135 a month for a gym?

That's with a corporate discount.  Only gym that makes sense from a logistics standpoint.

Fortunately, the $600 initiation fee gets waived.
Title: Re: Grape Ape trains for a Go Ruck
Post by: chaos on December 02, 2014, 11:52:27 AM
That's with a corporate discount.  Only gym that makes sense from a logistics standpoint.

Fortunately, the $600 initiation fee gets waived.
Naked Asian towel boys wearing limo driver hats at your disposal? ?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 02, 2014, 01:13:52 PM
Naked Asian towel boys wearing limo driver hats at your disposal? ?

Pretty much.  And Kiehl's products in the showers.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 03, 2014, 05:18:42 AM
Here is another thing to consider Grape - they take all your food away for the first 1/2 and there are no real breaks.  So sometimes it helps to get used to operating on low calories just to see what its like.

The goal is to make you feel as outside your comfort zone as possible.  Cold water, sleep deprivation, sand, awkward movements, slow frustrating carrying heavy ass awkward shit, etc etc. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 03, 2014, 06:25:24 AM
Here is another thing to consider Grape - they take all your food away for the first 1/2 and there are no real breaks.  So sometimes it helps to get used to operating on low calories just to see what its like.

The goal is to make you feel as outside your comfort zone as possible.  Cold water, sleep deprivation, sand, awkward movements, slow frustrating carrying heavy ass awkward shit, etc etc. 


Will take this into consideration.  Do you train fasted?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 03, 2014, 07:13:45 AM

Will take this into consideration.  Do you train fasted?

No - lol 

But here is how it usually progresses - Roll call - PT TEST (4-5 hours w 12 miler) -  Welcome Party from Hell (4 hours or so) - team based movement for a 3-4 hours at decent pace.   Break and foot/feet/water/ check  - 15-30 min max.   Back in the water and beatdown (2-3 Hours) - more movement 3-4 hours but with buddy carries and logs and heavy ass shit - 2-3 more hours pt or beat down - etc


I'm telling you - it sucks!!!!   But its awesome too.   
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 03, 2014, 08:09:52 AM
That puts the welcome party @ 2 a.m.

Awesome.

And it sounds like you really can't train for it in terms of total work/output.  Just have to rise to the occasion and deal.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 03, 2014, 10:14:13 AM
That puts the welcome party @ 2 a.m.

Awesome.

And it sounds like you really can't train for it in terms of total work/output.  Just have to rise to the occasion and deal.

Exactly.  But you need to be in great shape to be able to be on a position to rise to the occasion of that makes sense
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 03, 2014, 10:21:37 AM
Don't want to clog the lifting thread with decent into uber twinkdom.

First Stew Smith workout.   If this is how I feel after the 1st one, 7 weeks feels impossible.

10 min jog @ 6 mph

10 sets - 10 jumping jacks/10 pushups, no rest
50 pullups in as few sets as possible, "rest" between sets is equal to same number of pushups, dips, or abs x3  Had to use a band at the end.

Shoulder curl to press x 20

2 mile outdoor run in 14:40

Looks like my normal regimen of 6.5 hrs sleep and booze has to stop.......or just cut it down to a few days.  ;D

just this by itself is impressive..thats a whole workout for me ;D
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 03, 2014, 11:13:08 AM
just this by itself is impressive..thats a whole workout for me ;D

Thanks andre.  I can tell you though, it has gotten easier - I've been able to do 10x  20 JJ and 20 squats without much issue.
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 03, 2014, 11:32:14 AM
Thanks andre.  I can tell you though, it has gotten easier - I've been able to do 10x  20 JJ and 20 squats without much issue.

Jesus!..you must absolutely blow torch the fat off of you doing that kind of set...you probably can't even talk afterwards because youre so winded
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 03, 2014, 11:38:58 AM
Jesus!..you must absolutely blow torch the fat off of you doing that kind of set...you probably can't even talk afterwards because youre so winded

I wish, that's the warmup.  ;D

But yeah, weights been dropping like crazy.
Title: Re: Grape Ape trains for a Go Ruck
Post by: chaos on December 03, 2014, 11:59:03 AM
I wish, that's the warmup.  ;D

But yeah, weights been dropping like crazy.
How much do you weigh now? ;D
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 03, 2014, 12:47:02 PM
How much do you weigh now? ;D

Haven't been on a scale in almost a year.  Was 183 then.....leaner now.  Pure ecto
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 03, 2014, 12:48:47 PM
I'm gonna try the 10 jumping jacks/10 pushups 10X and see how far I get....I'll let you know ;)
Title: Re: Grape Ape trains for a Go Ruck
Post by: chaos on December 03, 2014, 01:09:50 PM
Has andreisdarapist posted pics ???
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 03, 2014, 06:27:46 PM
Running in the rain is easily my favorite.

1.5 mile run @ 10:33
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

1.0 mile run @ 7:03
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

1.0 mile run @ 7:35
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

Plank 1 min
Reverse pushup x 25
Atomik hang 1 min
Band pull x 20
Light shoulder circuit.

I suck at sit ups.  Blaming long torso and hernia (diastasis recti).
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 04, 2014, 06:10:21 AM
Running in the rain is easily my favorite.

1.5 mile run @ 10:33
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

1.0 mile run @ 7:03
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

1.0 mile run @ 7:35
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

Plank 1 min
Reverse pushup x 25
Atomik hang 1 min
Band pull x 20
Light shoulder circuit.

I suck at sit ups.  Blaming long torso and hernia (diastasis recti).

why in the rain?....because it cools you down?..or because it just feels refreshing?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 04, 2014, 06:16:03 AM
why in the rain?....because it cools you down?..or because it just feels refreshing?

Just think it feels good.  I don't like road running very much, so anything that distracts from it helps - trails, rocks, rain, hills, etc...
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 04, 2014, 06:41:13 AM
Just think it feels good.  I don't like road running very much, so anything that distracts from it helps - trails, rocks, rain, hills, etc...

Agreed...I always psych myself up to go running outside, but then I think of those things you listed and I wind up on the treadmill at Planet Fitness next to old men and fat chicks :D
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 04, 2014, 06:45:04 AM
Agreed...I always psych myself up to go running outside, but then I think of those things you listed and I wind up on the treadmill at Planet Fitness next to old men and fat chicks :D

Ha!  To each his own.....
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 04, 2014, 12:42:43 PM
Agreed...I always psych myself up to go running outside, but then I think of those things you listed and I wind up on the treadmill at Planet Fitness next to old men and fat chicks :D

where you live they see you running - 9/10 its cause you just robbed a corner bodega 
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 04, 2014, 01:38:34 PM
where you live they see you running - 9/10 its cause you just robbed a corner bodega 

you've probably never been inside a bodega, you're so scared ;)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 04, 2014, 01:45:21 PM
you've probably never been inside a bodega, you're so scared ;)

Anyway here is a slice of what is going on here.  



Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 05, 2014, 11:39:33 AM
Just an FYI - I advised Grape to do a Light and a Challenge first before doing HEAVY.   He has balls of steel to go straight for this.   Heavy is a 24+ hour kick in the balls over and over and over. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 05, 2014, 11:51:09 AM
Just an FYI - I advised Grape to do a Light and a Challenge first before doing HEAVY.   He has balls of steel to go straight for this.   Heavy is a 24+ hour kick in the balls over and over and over. 

Balls of Steel or sheer stupidity?
Title: Re: Grape Ape trains for a Go Ruck
Post by: chaos on December 05, 2014, 12:18:05 PM
Balls of Steel or sheer stupidity?
You have my full support!
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 05, 2014, 05:34:52 PM
Box squats 10 x 2, min rest between, 5lb increase each set.

3x easy circuit:

Pushup x 20
Pullup x 8
20 sit up in 30 sec
1 min plank
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 05, 2014, 06:04:06 PM
1. Hour stairmaster on high speed.

30 min eluptical. Max. 

30 min.   Db supersets
Title: Re: Grape Ape trains for a Go Ruck
Post by: avesher on December 06, 2014, 10:51:50 AM
think you 2 lovers might like this thread

http://thechive.com/2014/12/06/the-most-insane-obstacles-and-challenges-at-the-worlds-toughest-mudder-15-hq-photos/
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 06, 2014, 11:25:26 AM
Yes - thechive.com is a great site.  Some of those obstacles are nuts.
Title: Re: Grape Ape trains for a Go Ruck
Post by: avesher on December 06, 2014, 11:26:32 AM
Yes - thechive.com is a great site.  Some of those obstacles are nuts.

where would shizzos oblong body rank amongst hardest of obstacles?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 06, 2014, 02:40:36 PM
where would shizzos oblong body rank amongst hardest of obstacles?

(http://media1.giphy.com/media/fMBIRQnMJ9baw/giphy.gif)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 07, 2014, 11:40:24 AM
13 mile ruck @ 3 hr 25 min.   44 pound pack.
Title: Re: Grape Ape trains for a Go Ruck
Post by: avesher on December 07, 2014, 01:51:54 PM
13 mile ruck @ 3 hr 25 min.   44 pound pack.

I carried a 35 pack of water and a bag of flour from the garage to the house and was exhausted. I dont know how you guys do these runs, crazy fitness shape. :o
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 07, 2014, 03:32:08 PM
I carried a 35 pack of water and a bag of flour from the garage to the house and was exhausted. I dont know how you guys do these runs, crazy fitness shape. :o

Been working up to it gradually.  Started with 2 miles, etc...and kept increasing.  Traps are sore and my busted shoulder really hurts, but that could have been from last night's dips and shit.
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 07, 2014, 03:36:51 PM
Been working up to it gradually.  Started with 2 miles, etc...and kept increasing.  Traps are sore and my busted shoulder really hurts, but that could have been from last night's dips and shit.

your nuts.....but props to you ;)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 08, 2014, 01:03:01 PM
your nuts.....but props to you ;)

Everyone can benefit by changing up the training from time to time.  For many people - just doing typical BB workout gets boring after years of that nonsense,. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 08, 2014, 04:49:09 PM
Everyone can benefit by changing up the training from time to time.  For many people - just doing typical BB workout gets boring after years of that nonsense,. 


good point
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 08, 2014, 05:04:00 PM
Everyone can benefit by changing up the training from time to time.  For many people - just doing typical BB workout gets boring after years of that nonsense,. 

I have to figure out this boot thing.  Salomon's aren't likely going to work.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 08, 2014, 10:11:10 PM
I have to figure out this boot thing.  Salomon's aren't likely going to work.

Try running sneaks
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 09, 2014, 05:25:16 AM
Try running sneaks

Everyone says they don't offer enough ankle support for the ruck.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on December 09, 2014, 05:53:22 AM
Everyone says they don't offer enough ankle support for the ruck.
I always went with Magnums much better than our issued boots in most cases if running. If living out in the field then not but for your purposes i think good.
http://www.activinstinct.de/schuhe/magnum/magnum-originals-classic-cen-schuhe-erwachsene/?s=429764&gclid=CMb1w_-MucICFQHJtAodTV8AUQ
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 09, 2014, 06:04:49 AM
Everyone says they don't offer enough ankle support for the ruck.

Merrell Moabs are very popular
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 09, 2014, 06:23:21 AM
Merrell Moabs are very popular

Yeah, 3/4 ones, not the low.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 09, 2014, 06:24:36 AM
I always went with Magnums much better than our issued boots in most cases if running. If living out in the field then not but for your purposes i think good.
http://www.activinstinct.de/schuhe/magnum/magnum-originals-classic-cen-schuhe-erwachsene/?s=429764&gclid=CMb1w_-MucICFQHJtAodTV8AUQ

Those look pretty good.  Thanks for posting that.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 09, 2014, 06:26:09 AM
Yeah, 3/4 ones, not the low.

Correct - I did a few events in them - no issues whatsoever. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 09, 2014, 06:30:36 AM
Those look pretty good.  Thanks for posting that.

Takes time to break in any shoe or boot.   I have been using my Bates 922's for awhile - took awhile to break them in - but now they are like a glove. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on December 09, 2014, 06:45:31 AM
Takes time to break in any shoe or boot.   I have been using my Bates 922's for awhile - took awhile to break them in - but now they are like a glove. 
This is true and important. Soul Crusher is more up to date than me on Boots as he does these events but itīs very true that "planing and preparation" is important...get your choice of Boots well before hand and break them in. Also think coating them to waterproof them as much as possible before your event and socks and sole liners too. Nothing worse than your foot sliding in a boot and causing abrasions. The heels are the worst. Tape them  ;)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 09, 2014, 06:57:29 AM
I've probably logged 50 miles with the rucksack on my Salomon Pro 3Ds.....assuming that should be enough time to break them in.  I think it's just the fit.  I will probably grab some Moab's.

Goruck ain't cheap.   ;D
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 09, 2014, 05:23:59 PM
On day 2 of the program.

 10. sets.   10 pull ups.   10 jumping jacks  20 squats  20 lunges

2 miles ruck w 40 lbs   15 min pace

5 sets.  10 pull ups. 20 squats. 20 kettle bell swings  20 lunges.
Abs


1 miles ruck 40 lbs 15mn pace
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 10, 2014, 05:07:14 AM
WHat program is this?

Forget it - just saw - Stew Ranger training.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 10, 2014, 07:33:17 AM
WHat program is this?

Forget it - just saw - Stew Ranger training.


Also another think that works well - BC Powder    - that shit is like a miracle drug that works instantly
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 10, 2014, 07:41:51 AM

Also another think that works well - BC Powder    - that shit is like a miracle drug that works instantly

I will train hard, but I not using Bolivian Cocaine.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 10, 2014, 09:05:01 AM
http://bargainsplusmore.flyingcart.com/index.php?p=products&req=dept&id=2



Here is a good site w some great prices.   Grape - still think the Merrell Moabs might work for you. 

At the end of that day though - its really about how hard you trained. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 10, 2014, 09:24:26 AM
http://bargainsplusmore.flyingcart.com/index.php?p=products&req=dept&id=2



Here is a good site w some great prices.   Grape - still think the Merrell Moabs might work for you. 

At the end of that day though - its really about how hard you trained. 

I'm getting the Moabs.  I can wear them around normally if they don't work.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 10, 2014, 12:26:29 PM
I'm getting the Moabs.  I can wear them around normally if they don't work.

They are very good.  I used them for a few events - no problems at all.   
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 11, 2014, 08:31:20 AM
I'm getting the Moabs.  I can wear them around normally if they don't work.

I still highly suggest doing a C or L beforehand 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 11, 2014, 10:17:30 AM
I still highly suggest doing a C or L beforehand  

I'm looking at it.

There's a challenge on 2/13 here.  We'll see.  I don't want a light.....I know I can do that.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 11, 2014, 10:35:57 AM
I'm looking at it.

There's a challenge on 2/13 here.  We'll see.  I don't want a light.....I know I can do that.

Do the Challenge!!!!  If you can get one in a month before - that is perfect. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 11, 2014, 10:54:15 AM
 :)




Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 12, 2014, 06:40:50 AM
On day 2 of the program.

 10. sets.   10 pull ups.   10 jumping jacks  20 squats  20 lunges

2 miles ruck w 40 lbs   15 min pace

5 sets.  10 pull ups. 20 squats. 20 kettle bell swings  20 lunges.
Abs

1 miles ruck 40 lbs 15mn pace

Ok, for some reason, I tried this insanity last night.  Soul Crusher must be in insane condition.

This is one of those workouts while in the second set I felt like there was no chance once the lunges kicked in after squats.  But you just press on and eventually you get there.  Here's a few notes:

 - I knew I couldn't do that many pullups.  Did normal ones first couple sets, then split them with band assistance, then went to TRX row.
-  Rucks were fine (44 lbs) - in fact 2 miler I did @14:27 pace and 1 miler @ 13:35 - did some of that shuffle stuff - shins are a bit sore now.
- added 50 yd bear crawl after first ruck with weight on


Can you post more of these = curious as to what he puts there for day 3?
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 12, 2014, 07:11:53 AM
On day 2 of the program.

 10. sets.   10 pull ups.   10 jumping jacks  20 squats  20 lunges

2 miles ruck w 40 lbs   15 min pace

5 sets.  10 pull ups. 20 squats. 20 kettle bell swings  20 lunges.
Abs


1 miles ruck 40 lbs 15mn pace

Were you able to do ALL 10 pull ups on ALL 10 sets?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 12, 2014, 02:09:53 PM
Were you able to do ALL 10 pull ups on ALL 10 sets?


No.  Usually last few sets have to break it up into 2 sets of 5
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 12, 2014, 03:26:26 PM

No.  Usually last few sets have to break it up into 2 sets of 5

Thanks for telling me in advance.   >:(
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 13, 2014, 08:22:29 PM

No.  Usually last few sets have to break it up into 2 sets of 5


Good job anyway!..at least you're honest when talking about your workouts not like some of the other "supermen" on here.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 14, 2014, 06:02:10 PM
Made up my own workout today.

5.81 Mile run @ 44:55  (7:44 min mile)

3.2   Mile ruck (44 lb)  @ 45:33 (14.2 min mile)

Stew Smith ladder -start with one pullup, 2 pushup, 3 situp, no rest, then 2 pullup, 4 pushup, 6 situp.....keep going until you cant, increasing pullup by 1 pushup 2, situp 3.....I went to step six and it was the fucking situps that were the hardest......I think I could have gone to 7/14 on the others, but the idea of another 21 situps after all that shit was enough.

Oh yeah, also did 10 pushups with rucksack after ruck......my right shoulder is fucked.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 14, 2014, 06:21:02 PM
Nice
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 17, 2014, 06:30:05 AM
Yesterday:

7 sets DB bench  15,8,5,5,5,5,5  superset with Atomik Bomb pullups x 5, full second pause at top and bottom, 5 seconds hold at end.

6.56 mile run @ 51:30   7:51 min mile.  Felt sluggish.

Company party last night, going to really have to rally to do something today.   Might just ruck.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 17, 2014, 06:39:58 AM
If you can do a light or challenge before - I'm telling you - there is no better practice than that. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 17, 2014, 06:43:36 AM
If you can do a light or challenge before - I'm telling you - there is no better practice than that. 

Asked my buddy if he wants to do the challenge on Feb 13.....we'll see.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on December 17, 2014, 06:46:21 AM
Yesterday:

7 sets DB bench  15,8,5,5,5,5,5  superset with Atomik Bomb pullups x 5, full second pause at top and bottom, 5 seconds hold at end.

6.56 mile run @ 51:30   7:51 min mile.  Felt sluggish.

Company party last night, going to really have to rally to do something today.   Might just ruck.
These Atomik Bomb pull ups look great. never used them myself. Nice variety in your workouts and Intelligent training.
http://www.powercompanyclimbing.com/2013/11/review-atomik-bombs-from-atomik.html
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 17, 2014, 07:59:22 AM
These Atomik Bomb pull ups look great. never used them myself. Nice variety in your workouts and Intelligent training.
http://www.powercompanyclimbing.com/2013/11/review-atomik-bombs-from-atomik.html

Thanks - I have the blue ones in the pic in your link.  I find them very versatile - and the way they free rotate helps alleviate shoulder issues I have.  I also attach them to chains that I use to drag a sandbag when I get the chance to work out on turf.

One thing I learned after I bought them - you can make a very cheap alternative by taking two softball (or baseballs) and driving an eye screw through them and using a washer/nut combo on the bottom.  Might be a good idea if any is cash strapped or if you want to test them before buying the real deal.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 18, 2014, 05:27:21 PM
Horrid workout today.  There's a cold running through my house...been trying to avoid it, but have been achy.  Didn't have it tonight.

5 sets consecutive:
10 pullup - last few sets used 1/2 inch band for 5
10 JJ
20 squat
20 lunge

Put on 44 pound pack and did 3 sets consecutive of the following:
Yoke walk - 155 lbs on bar
Bear crawl - ugh
Atomik 45 degree pullup x 10

Bear crawls taught me I have to attach the weight in my pack because it hit me in the head.   These suck....will do a shit ton more.

Plank 1 min
MB slams (20lb) x 10
Battle rope x 50 reps each arm.

Need sleep.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 19, 2014, 05:14:57 PM
Got sleep.  This was tough today:

5 heavy circuits, 1 min rest between to put on my shoes - yes I squat/deadlift in socks (apologies to Gal)
5 min jog/run
5 box squats
5 DB bench
5 Hex bar DL
5 chinups with 25lbs (only got 4 on set 3 for some reason)
1 min plank or 50 crunch (alternated)

20 min ruck with 55lb pack (too heavy).
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 19, 2014, 05:57:58 PM
30 min eluptical hi intensity
 
30 min - amrap  1 min pull ups 1 min push up 1 min sit ups.   No rest

10 min elptical

10 min stair master

1 mile run
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 19, 2014, 07:09:39 PM
How do you do 1 min of pullups once, let alone 10x?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 19, 2014, 07:13:50 PM
How do you do 1 min of pullups once, let alone 10x?

Whatever I can get in a minute.   Sucks and hurts a lot but 1 minute
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 19, 2014, 08:33:33 PM
Whatever I can get in a minute.   Sucks and hurts a lot but 1 minute

Continuous?  That's like 20 if you do a 3 second rep.  I was happy that I could do five x 4 sets tonight with 25lb around my waist.  Still couldn't do 20, unless I did CSWOL reps.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 20, 2014, 04:48:02 AM
Continuous?  That's like 20 if you do a 3 second rep.  I was happy that I could do five x 4 sets tonight with 25lb around my waist.  Still could do 20, unless I did CSWOL reps.

Never get 20.   Whatever it is 10 5 4 3
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 20, 2014, 06:43:38 AM
Never get 20.   Whatever it is 10 5 4 3

Gotcha - and my post above that says "could" get 20 was supposed to  say "couldn't".  Just changed.

Fuckin sore today.  Hadn't done DLs and stuff in awhile.  55lb pack didn't help.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 20, 2014, 07:19:57 AM
Gotcha - and my post above that says "could" get 20 was supposed to  say "couldn't".  Just changed.

Fuckin sore today.  Hadn't done DLs and stuff in awhile.  55lb pack didn't help.

I rarely carry 55
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 20, 2014, 08:15:01 AM
I rarely carry 55

I'm just messing around - I knew it was only a 20 min ruck so why not.....

That workout I did I robbed from a Stew Smith workout you posted once.

Never really lifted heavy like that mixing in running.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 21, 2014, 03:23:33 PM
Been a great week of training.   Feeling good. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 21, 2014, 05:58:37 PM
Pyramid  1 pull up / 2 pushup / 3 sit up........do as many sets as possible, adding one pull up, two push ups, 3 sits ups.  No rest in between.

7 sets - final set was 7/14/21 and total of 28/56/84


Sprints - 18 sets @ 10 mph  20 sec on/off   inclines of 2-10.  Most at 4

8 reps of sandbag get up....need to learn the right way....just sorta winged it.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 21, 2014, 06:49:26 PM
Pyramid  1 pull up / 2 pushup / 3 sit up........do as many sets as possible, adding one pull up, two push ups, 3 sits ups.  No rest in between.

7 sets - final set was 7/14/21 and total of 28/56/84


Sprints - 18 sets @ 10 mph  20 sec on/off   inclines of 2-10.  Most at 4

8 reps of sandbag get up....need to learn the right way....just sorta winged it.

Good one.   
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 22, 2014, 12:30:35 PM
9.35 Mile road/trail run in 1:16:34

5k ruck at 18 min pace (I was gassed apparently).

I usually average less than an 8 min mile, but the trails add serious time, so I ended up at 8:11 per.  Trail running is like running on one of fat asses that kwon loves - the surface is a nice, soft, pillowy cushion that is easy on the knees, but the trail is laden with hidden hills craters, pock marks, and occasional mud slides that really slow you down.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 22, 2014, 12:39:17 PM
I'm sore as hel from yesterdays workout.  Today gonna be torture w all the lactic acid still in my legs. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 22, 2014, 02:22:52 PM
I'm sore as hel from yesterdays workout.  Today gonna be torture w all the lactic acid still in my legs. 

Yeah, I hear you on that.

Sometimes it's best to rest and recover.  I might tomorrow.  Shoulder is horrid right now.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 22, 2014, 02:32:36 PM
Yeah, I hear you on that.

Sometimes it's best to rest and recover.  I might tomorrow.  Shoulder is horrid right now.

10 sets -    5 pull ups  10 jumping jacks
5 sets - max pull ups  - 20 squats w weight
5 sets - max pulls ups - 10 pull dowons - 20 thrusters - 20 MJDB #2 - 20 Squats - 20 Lunges
2 sets - 50 crunches - 50 rev crunches - 50 left crunch - 50 right crunch  - 1 min plank 


Im sore everywhere today
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 22, 2014, 02:37:49 PM
10 sets -    5 pull ups  10 jumping jacks
5 sets - max pull ups  - 20 squats w weight
5 sets - max pulls ups - 10 pull dowons - 20 thrusters - 20 MJDB #2 - 20 Squats - 20 Lunges
2 sets - 50 crunches - 50 rev crunches - 50 left crunch - 50 right crunch  - 1 min plank 


Im sore everywhere today

Well, thanks for tomorrow's workout.   How much weight for squats.

I can't do MJDB.  Hurts my shoulder too much.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 22, 2014, 02:44:20 PM
Well, thanks for tomorrow's workout.   How much weight for squats.

I can't do MJDB.  Hurts my shoulder too much.

95's.   Was fng plenty.   My legs are killing me today.  Especially the thrusters / lunges etc 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 22, 2014, 02:49:31 PM
95's.   Was fng plenty.   My legs are killing me today.  Especially the thrusters / lunges etc 

20 reps holding 95s?  You fucking animal.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 22, 2014, 02:53:39 PM
20 reps holding 95s?  You fucking animal.

Barbell
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 22, 2014, 02:57:07 PM
Barbell

Ok....I feel a little better.  But that's not easy either  -  first stew smith workout I did had 1 min of squats, didn't realize it was bodyweight.  I put 95 on the bar and it was not easy at all.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 23, 2014, 04:28:32 AM
15 min db supersets


10 sets    3 minutes of dyno cycle plus 25 push ups 20 sit ups. 

30 minutes of cardio
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 23, 2014, 02:15:13 PM
Today gonna suck!!!! 

3 miles timed run (I suck at running)

5 x 5 type powerlifting session

5-6 mile ruck
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 23, 2014, 02:57:55 PM
Today gonna suck!!!! 

3 miles timed run (I suck at running)

5 x 5 type powerlifting session

5-6 mile ruck

I did a similar one a couple days ago where you ran for 5 min, then went to squat / bench / DL / weighted pullup all x 5.

Ruck will be easy, the rest will suck.

How fast is your 3 Mile?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 24, 2014, 05:51:08 AM
I did a similar one a couple days ago where you ran for 5 min, then went to squat / bench / DL / weighted pullup all x 5.

Ruck will be easy, the rest will suck.

How fast is your 3 Mile?

I'm good for a 9-10 minute pace all day long.   anything much faster no good.  But im good at short sprints up to 100 yards
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 24, 2014, 02:52:42 PM
10 sets -    5 pull ups  10 jumping jacks
5 sets - max pull ups  - 20 squats w weight
5 sets - max pulls ups - 10 pull dowons - 20 thrusters - 20 MJDB #2 - 20 Squats - 20 Lunges
2 sets - 50 crunches - 50 rev crunches - 50 left crunch - 50 right crunch  - 1 min plank 


Im sore everywhere today

Ok, I did this right before I left for the in laws for Christmas Eve.  I am able to post this since I'm up in a room icing my upper hip flexor region.  Will report in later.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 25, 2014, 09:29:23 PM
Ok, I did this right before I left for the in laws for Christmas Eve.  I am able to post this since I'm up in a room icing my upper hip flexor region.  Will report in later.
Reporting in.

That work out was very hard, but awesome - I actually finally figured out how to do a full pull up with my back, and now can probably do a muscle up.  My max reps on the late ones were hitting 6-7.

What sucked was on the third set of 20 lunges, I was getting into it and really stepping long and dropping down.  Felt a "lightning bolt" pop in my hip on the back leg, and actually yelled.  Hoping the shit that it's just a strain, but it's very sore right now.

Finished the workout except for the last two sets of lunges.  Actually, kind of worried.  If it's a pull, fine, I'll be good in a few.  If it's a tear, I'm fucked.
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 26, 2014, 06:40:37 AM
Reporting in.

That work out was very hard, but awesome - I actually finally figured out how to do a full pull up with my back, and now can probably do a muscle up.  My max reps on the late ones were hitting 6-7.

What sucked was on the third set of 20 lunges, I was getting into it and really stepping long and dropping down.  Felt a "lightning bolt" pop in my hip on the back leg, and actually yelled.  Hoping the shit that it's just a strain, but it's very sore right now.

Finished the workout except for the last two sets of lunges.  Actually, kind of worried.  If it's a pull, fine, I'll be good in a few.  If it's a tear, I'm fucked.

Hey, good job, but I don't understand why you push yourself so hard...your workouts are such that if you did even half of what you list, you'd be awesome... ;)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 26, 2014, 07:28:57 AM
Hey, good job, but I don't understand why you push yourself so hard...your workouts are such that if you did even half of what you list, you'd be awesome... ;)

Thanks andre......

I was just copying the workout I saw, and actually felt pretty good stamina/strength wise when it happened.  I don't mind pushing because a lot of times, it's just mental - as we're not using weights, just body weight.

Plus, I want to be able to do the goruck and not suck.
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 26, 2014, 07:43:36 AM
Thanks andre......

I was just copying the workout I saw, and actually felt pretty good stamina/strength wise when it happened.  I don't mind pushing because a lot of times, it's just mental - as we're not using weights, just body weight.

Plus, I want to be able to do the goruck and not suck.

understood.....when do you plan on doing it?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on December 26, 2014, 07:44:01 AM
Thanks andre......

I was just copying the workout I saw, and actually felt pretty good stamina/strength wise when it happened.  I don't mind pushing because a lot of times, it's just mental - as we're not using weights, just body weight.

Plus, I want to be able to do the goruck and not suck.
I think you have the most important tool...your mental thinking(strong) but you need to watch injuries otherwise your gains will come to a screeching halt. sometimes a day or two rest is not bad.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 26, 2014, 08:01:05 AM
understood.....when do you plan on doing it?

March
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 26, 2014, 08:05:04 AM
I think you have the most important tool...your mental thinking(strong) but you need to watch injuries otherwise your gains will come to a screeching halt. sometimes a day or two rest is not bad.

Thanks Donny.  I think you are right.....may have amped up the volume to much for my old ass last week.  I will listen a bit more to my body.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on December 26, 2014, 08:13:02 AM
Thanks Donny.  I think you are right.....may have amped up the volume to much for my old ass last week.  I will listen a bit more to my body.
you are a good Dude as you Yankees say...throw in a rest day here and there. Never done these competitions but i would totally rest a couple of Days before it so your body is strong and ready. You got the Balls i think you will do well.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 26, 2014, 08:13:08 AM
Hey, good job, but I don't understand why you push yourself so hard...your workouts are such that if you did even half of what you list, you'd be awesome... ;)


Its called pushing yourself - you might want to try it sometime
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 26, 2014, 08:14:27 AM
Thanks andre......

I was just copying the workout I saw, and actually felt pretty good stamina/strength wise when it happened.  I don't mind pushing because a lot of times, it's just mental - as we're not using weights, just body weight.

Plus, I want to be able to do the goruck and not suck.

We all suck at it - the key is to deal w sucking at it and not quitting when you are pressured to do so, want to, feel like you need to, etc. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 26, 2014, 08:53:12 AM
March 17th, you all will hear all about it.   
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 26, 2014, 12:04:19 PM
fixed for what you REALLY meant

Seek help pervert
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 26, 2014, 08:57:54 PM
andre - keep that out of here - delete the comment

apologies...I couldn't help it..never again
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 26, 2014, 09:20:36 PM
apologies...I couldn't help it..never again

Thank you - all good.

Carry on.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 28, 2014, 05:11:35 PM
90 minutes

30 minutes - heavy dumbbells and mjdb exercises

30 minutes - pt pyramid -  20 sets    pull ups - push ups sit ups

30 Minutes Elptyical
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 28, 2014, 05:12:50 PM
90 minutes

30 minutes - heavy dumbbells and mjdb exercises

30 minutes - pt pyramid -  20 sets    pull ups - push ups sit ups

30 Minutes Elptyical

you did all that in one session?....or you split it up into three different sessions throughout the day?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 28, 2014, 08:38:56 PM
active release therapy
Foam roll
Ibuprofen
Ice and compession
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 28, 2014, 09:47:14 PM
you did all that in one session?....or you split it up into three different sessions throughout the day?

Straight
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 29, 2014, 07:25:05 AM
I don't know about you guys - but BB type workouts just got so boring to me over the years - this is why im seeking out other shit like this.

And no - I don't do CF and never ever stepped in a box
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 29, 2014, 07:30:08 AM
I don't know about you guys - but BB type workouts just got so boring to me over the years - this is why im seeking out other shit like this.

And no - I don't do CF and never ever stepped in a box

BB workouts bore me plus I don't have the genes to get big.

This stuff is the best, but I will mix more strength stuff in because I enjoy that once this is over and I get my shoulder fixed.

I'm going to just do this today:  10 sets   5 pullup / 10 push up  then try to ruck.  If that hurts my leg, I'm going to be very worried.
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 29, 2014, 10:03:19 AM
Straight

props to you....you're in excellent shape..you're dumb as fuck but I gotta respect that.....good job ;)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 29, 2014, 10:17:52 AM
props to you....you're in excellent shape..you're dumb as fuck but I gotta respect that.....good job ;)

Its a long story - but honestly - cause this is Y board - I was 50lbs overweight - lifting like a BB and convinced myself I was "jacked" until I saw a top less pic on the beach.  YIKES!!!   

I started w GSP Rushfit - which is FNG awesome!!! 

Then I mixed GSP Rushfit w Bas Rutten CD's 

After that - I found Stew Smith's stuff and that got me to a whole other level of fitness. 

Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on December 29, 2014, 10:50:50 AM
Its a long story - but honestly - cause this is Y board - I was 50lbs overweight - lifting like a BB and convinced myself I was "jacked" until I saw a top less pic on the beach.  YIKES!!!   

I started w GSP Rushfit - which is FNG awesome!!! 

Then I mixed GSP Rushfit w Bas Rutten CD's 

After that - I found Stew Smith's stuff and that got me to a whole other level of fitness. 


This type of training is no doubt frowned upon by some on getbig but i think it has a place here. Good Luck Guys.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 29, 2014, 01:33:20 PM
This type of training is no doubt frowned upon by some on getbig but i think it has a place here. Good Luck Guys.

I have found a lot of BB, my former self included - like to delude themselves in terms of their actual overall state of physical fitness and health. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on December 29, 2014, 02:51:24 PM
I have found a lot of BB, my former self included - like to delude themselves in terms of their actual overall state of physical fitness and health. 

Have you lost any strength with this kind of training?..when you do lift heavy any loss of power?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on December 29, 2014, 03:00:28 PM
Have you lost any strength with this kind of training?..when you do lift heavy any loss of power?

I haven't really, but only testing it with box squats and the occasional DB press.

I did 10 sets of 2 reps of box squats, starting at 70% of max, and adding 5lb for every successive set.  1 min rest.  Weights were fine.

For DB press, I did the 90s for 8 the other day just to "check".   I won't go higher than that until I get my shoulder fixed.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on December 29, 2014, 03:41:53 PM
Have you lost any strength with this kind of training?..when you do lift heavy any loss of power?

Yes.   I'm 50"bs lighter.   But I have a shit load better overall conditioning and fitness.   I have plenty of strength for everything I do - but have gained a lot of functional fitness and stamina I didn't have before. 

In simpler terms - I'm way more well rounded fitness wise. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on December 30, 2014, 05:24:07 AM
I have found a lot of BB, my former self included - like to delude themselves in terms of their actual overall state of physical fitness and health. 
I agree with you. each to his/her own. I have always enjoyed cardio fitness too and include it in my training. I liked martial arts from a very early age too. Reading every book in the local library, i never had a Judo group near me so i trained at home with my brother. I had a book i think called , Judo for Boys from a British author. showed training in shorts and wearing old style suit Jackets.. it did work. It was really a time where there was not a Dojo in every Town so he showed how you could use a type of Home training. i remember there was a Judo group at Stirling(Scotland) University but it was too far away and was too expensive for me for non students. so the value of weight training i also learned was useful to a Judoka too. Weight training and Bodyweight training can be combined.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 05, 2015, 05:46:52 AM
Had a great week of training.  on target. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 05, 2015, 07:02:21 AM
Had a great week of training.  on target. 

Did nothing.  Still can't run or walk with a pack.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 05, 2015, 07:17:16 AM
Did nothing.  Still can't run or walk with a pack.

That sucks.  That bad?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 05, 2015, 07:42:08 AM
That sucks.  That bad?

Yeah.... I still feel pain when I walk, so there's no way I'm risking it.  Just continuing to do foam roll, Active release therapy and ice.   

10 weeks is still time for me to ramp it up when I can....but this is bothersome.  I was able to do those ranger training routines you posted, but feel like shit now.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 05, 2015, 12:48:04 PM
Yeah.... I still feel pain when I walk, so there's no way I'm risking it.  Just continuing to do foam roll, Active release therapy and ice.   

10 weeks is still time for me to ramp it up when I can....but this is bothersome.  I was able to do those ranger training routines you posted, but feel like shit now.

Where does it hurt worst?  Sounds bad man 
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 05, 2015, 01:18:03 PM
Where does it hurt worst?  Sounds bad man 

Upper thigh right under hip bones.   The thing is, in addition to pain, it just feels....weird.  Almost like an itch.   Emailed my doc about getting an MRI.  We'll see.  If it's just a strain, I'll be fine, provided I can ramp up in the next week.  Mentally it's bugging me a bit though.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 06, 2015, 06:49:48 AM
Upper thigh right under hip bones.   The thing is, in addition to pain, it just feels....weird.  Almost like an itch.   Emailed my doc about getting an MRI.  We'll see.  If it's just a strain, I'll be fine, provided I can ramp up in the next week.  Mentally it's bugging me a bit though.

Can you do non impact stuff?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 06, 2015, 06:56:18 AM
Can you do non impact stuff?

Pullups, pushups..planks.that's it....even sit ups pull it a bit.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on January 06, 2015, 07:03:54 AM
Hope you get it sorted OK ... best wishes man.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 06, 2015, 07:05:02 AM
Hope you get it sorted OK ... best wishes man.

Thanks Donny....I will get through this... Doc tomorrow.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on January 06, 2015, 07:07:33 AM
Thanks Donny....I will get through this... Doc tomorrow.
Yes best way get it looked at. I made the mistake of thinking i knew better and i suffered longer.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 06, 2015, 06:26:22 PM
Crazy upper body pyramid:  Do 1 pull up / 2 push up / 3 sit up..........then 2/6/9 etc....all the way up to 10/20/30, then 9/15/27 all the way back down to 1/2/3.

This totals 100 pull ups / 200 push up / 300 sit up in about 1/2 hr (estimate)

Notes:

1.  Didn't realize when I used to try this I could wait 30-60 seconds between sets.  I was trying with zero rest which is why I used to crap out at 7.  I also hadn't read about the descending part (dumb ass)

2.  I got every pull up on the ascent, including the 10.  Had to do 2 negatives on the "9" set on the descent, and 2 on the "8"  got all the rest.

3.  After the set of 21 sit up on the  the ascent, I felt it pulling in my leg, so I switched to crunches.  Admittedly not nearly as hard, but I wouldn't have been able to do all the sit up anyway.

For good measure, I added a 30 second Atomik Bomb hang with a 45lb plate, and a light shoulder circuit.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 07, 2015, 11:16:34 AM
MRI is normal.  Good news.

Will continue to roll/ART/ice and wrap.......

Will start rucking.  Probably drop to a mile today....build up a mile each day until I'm back to 13 where I was..

Test running in a few days.

Got to be patient.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on January 07, 2015, 11:38:31 AM
MRI is normal.  Good news.

Will continue to roll/ART/ice and wrap.......

Will start rucking.  Probably drop to a mile today....build up a mile each day until I'm back to 13 where I was..

Test running in a few days.

Got to be patient.
Great...  :)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 07, 2015, 12:26:58 PM
enjoy - this is where I have been getting a lot of my methods from


Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 07, 2015, 12:28:12 PM
for a 30 minute workout - I love that pyramid.   takes me almost 30 minutes to the tee. 

Crazy upper body pyramid:  Do 1 pull up / 2 push up / 3 sit up..........then 2/6/9 etc....all the way up to 10/20/30, then 9/15/27 all the way back down to 1/2/3.

This totals 100 pull ups / 200 push up / 300 sit up in about 1/2 hr (estimate)

Notes:

1.  Didn't realize when I used to try this I could wait 30-60 seconds between sets.  I was trying with zero rest which is why I used to crap out at 7.  I also hadn't read about the descending part (dumb ass)

2.  I got every pull up on the ascent, including the 10.  Had to do 2 negatives on the "9" set on the descent, and 2 on the "8"  got all the rest.

3.  After the set of 21 sit up on the  the ascent, I felt it pulling in my leg, so I switched to crunches.  Admittedly not nearly as hard, but I wouldn't have been able to do all the sit up anyway.

For good measure, I added a 30 second Atomik Bomb hang with a 45lb plate, and a light shoulder circuit.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 07, 2015, 01:55:04 PM
So I just got a call from the doctor's office.  Apparently the tech who called me misspoke - my XRay was normal.

My MRI, however, showed a Grade 1 strain of the rectus femoris....and a partial tear of my IT band.......

So I'm going to book a PT session ASAP to see what my options are or if I'm fucked for this.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 07, 2015, 02:02:56 PM
So I just got a call from the doctor's office.  Apparently the tech who called me misspoke - my XRay was normal.

My MRI, however, showed a Grade 1 strain of the rectus femoris....and a partial tear of my IT band.......

So I'm going to book a PT session ASAP to see what my options are or if I'm fucked for this.

Oh man
Title: Re: Grape Ape trains for a Go Ruck
Post by: chaos on January 07, 2015, 08:20:00 PM
So I just got a call from the doctor's office.  Apparently the tech who called me misspoke - my XRay was normal.

My MRI, however, showed a Grade 1 strain of the rectus femoris....and a partial tear of my IT band.......

So I'm going to book a PT session ASAP to see what my options are or if I'm fucked for this.
PIP :(
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 08, 2015, 10:11:32 AM
DFQ!!!!   You better be there!  F - you are one of the main reasons I signed up for this 24+ hour shit show.   :D   
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 08, 2015, 11:42:48 AM
DFQ!!!!   You better be there!  F - you are one of the main reasons I signed up for this 24+ hour shit show.   :D   

I know, believe me.

I have a meeting with a Physical Therapist tomorrow - I will follow their advice.  If it turns out to be bad news, I'm paying for your next one that I will switch to.  For real.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 12, 2015, 02:04:00 PM
Had PT Friday....he has told me he will evaluate me over the next week to see what he believes should happen.

20th day in a row with no run/ruck/leg work.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 13, 2015, 05:17:26 AM
Had PT Friday....he has told me he will evaluate me over the next week to see what he believes should happen.

20th day in a row with no run/ruck/leg work.

Its still 8 weeks out which is plenty of time
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 13, 2015, 06:52:31 AM
Its still 8 weeks out which is plenty of time

That's how I view it.  If I get the "OK", I just need to amp my ruck back up to 12 in 3 hours, and then suck it up for the event.  Not ideal, but oh well.

Just need the OK from the PT to start.  The last thing I want to do is be in a constant state of injury.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on January 13, 2015, 07:22:33 AM
That's how I view it.  If I get the "OK", I just need to amp my ruck back up to 12 in 3 hours, and then suck it up for the event.  Not ideal, but oh well.

Just need the OK from the PT to start.  The last thing I want to do is be in a constant state of injury.
some people perform better under pressure but you are right get the OK first.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 13, 2015, 04:18:17 PM
30 min -  pull up push up sit up pyramid.

30 min - swimming w fins.   Every 4 laps - 25 4 count flutter kicks. 

30 min - bike pyramid.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on January 14, 2015, 05:24:16 AM
30 min -  pull up push up sit up pyramid.

30 min - swimming w fins.   Every 4 laps - 25 4 count flutter kicks. 

30 min - bike pyramid.
Flutter kicks with fins...nice. some very good thought out workouts.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 14, 2015, 05:46:30 AM
Yeah, SC is probably the best conditioned guy on this board.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on January 14, 2015, 05:51:45 AM
Yeah, SC is probably the best conditioned guy on this board.
Yes i like his posts. Radical on the Politics but thatīs his thing... ;D
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 14, 2015, 06:02:45 AM
I'm always trying to find what works best for me as everyone is different.  I tend to retain muscle and fat easily so focusing on solely strength training only serves to increase areas of strength for me at the expense of other things.  Hell for most of my life I was a typical BB meathead type who had next to no other abilities or endurance and stamina for physical activities.  That was cool for the times - but things change as you get older and your body matures.  Metabolism is different, interests are different, goals are different, etc.    Additionally - hitting the big 40 this year so injury avoidance and prevention is HUGE for me now.    WhAt good does it do me going for a massive 1rm at this point? 

So I try to focus on overall conditioning that allows me to do the things I want to do, not get injured, "stay in the game" if you will, be capable of hanging w most of the younger guys, etc. 

Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 14, 2015, 06:07:38 AM
Additionally - hitting the big 40 this year so injury avoidance and prevention is HUGE for me now.    WhAt good does it do me going for a massive 1rm at this point? 

And then you have me who  tears his IT band on a fucking BODYWEIGHT lunge....(although it might have been missing a stair on NYE the following week, which is even worse)
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 14, 2015, 06:13:14 AM
And then you have me who  tears his IT band on a fucking BODYWEIGHT lunge....(although it might have been missing a stair on NYE the following week, which is even worse)

That's crazy - sucks 

Every try compression sleeves?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Donny on January 14, 2015, 06:16:54 AM
I'm always trying to find what works best for me as everyone is different.  I tend to retain muscle and fat easily so focusing on solely strength training only serves to increase areas of strength for me at the expense of other things.  Hell for most of my life I was a typical BB meathead type who had next to no other abilities or endurance and stamina for physical activities.  That was cool for the times - but things change as you get older and your body matures.  Metabolism is different, interests are different, goals are different, etc.    Additionally - hitting the big 40 this year so injury avoidance and prevention is HUGE for me now.    WhAt good does it do me going for a massive 1rm at this point? 

So I try to focus on overall conditioning that allows me to do the things I want to do, not get injured, "stay in the game" if you will, be capable of hanging w most of the younger guys, etc. 


well iīm 49 im May... so donīt worry...LOL. I think itīs important to stay in shape into your "golden Years".. Got to take Bill Pearl and Jack LaLanne (rip) as an example.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 14, 2015, 06:54:37 AM
That's crazy - sucks 

Every try compression sleeves?


I wear compression sleeves on my calves.  And compression shorts.  This is right up under the hip bone.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 14, 2015, 09:27:49 AM
I still highly advise you do a Light or Challenge first - just saying.  Heavy is a gigantic kick in the balls and despite doing 3 I still am like "WTF am I doing?" over this
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 14, 2015, 09:57:18 AM
some ideas

Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 14, 2015, 12:17:09 PM
I still highly advise you do a Light or Challenge first - just saying.  Heavy is a gigantic kick in the balls and despite doing 3 I still am like "WTF am I doing?" over this

Given my current state, that's impossible at this point.
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on January 14, 2015, 01:20:52 PM
some ideas



is that you Chris?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 14, 2015, 02:18:54 PM
is that you Chris?



No fool. 
Title: Re: Grape Ape trains for a Go Ruck
Post by: andreisdaman on January 14, 2015, 02:20:17 PM


No fool. 

my my...a little touchy there aren't we?
Title: Re: Grape Ape trains for a Go Ruck
Post by: Grape Ape on January 14, 2015, 05:28:19 PM
Not in this thread.
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 15, 2015, 06:31:36 PM
30 min - pull up push up sit up pyramid

30 min - 2 miles ruck

30 min - swim every 4 laps 25 4 count flutter kick w fins
Title: Re: Grape Ape trains for a Go Ruck
Post by: Soul Crusher on January 16, 2015, 05:14:51 AM
Tonight gonna do this:

30 Minutes of dumbbell Multi joint compound exercises and supersets w little rest   

30 Minutes of HIIT no rest at all of bear crawls, lunges, step ups, BW squats, abs - hit more leg pt as yesterday was more upper body pt

30 minutes - (on treadmill) 2 miles ruck (15 min / mile pace ) maybe faster and try to do 12 min pace
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 16, 2015, 03:40:22 PM
Officially have to push out GoRuck date.

Considering May challenge in Princeton or Boston, or June in Boston.  Heavy likely August.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 16, 2015, 06:19:14 PM
Small step ups 3 x 30
Lateral step ups 3 x 30

Leg raise attached to low pulley with step 3 x 30
Leg bend and straighten attached to low pulley 3 x30
1/4 squat with knee attached sideways to low pulley 3 x30

1/4 squat 3 x 30

Stretched

Rehab is boring as shit.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 16, 2015, 06:48:00 PM
Rehab must suck so bad d
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 16, 2015, 06:56:13 PM
Rehab must suck so bad d

The thing that is the most bothersome is that my cardio shape was really kicking in - could wait to see what the next workout was.  Ran 10 miles, followed by a 5k ruck....felt great.  Was doing the Ranger workout.....

Now, it's been a full 23 days no run, no ruck....can feel my shape going, and legs shrinking......frustrati ng....but at least it didn't require surgery.

BUT, I am going in for a consultation on my shoulder with my surgeon.  Might as well fix everything now.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 17, 2015, 07:06:50 PM
My FNG fins broke.    Not happy
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: chaos on January 17, 2015, 07:39:05 PM
I think I hurt my thumb/wrist deadlifting Thursday.  :(
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: chaos on January 18, 2015, 08:30:02 AM
Says the clown who admits on Gb liking getting golden showers.   
You might have the cardio endurance to load my plates..... :D
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Princess L on January 18, 2015, 01:47:58 PM
Have any of you heard of the Broken Skull Challenge.  Advertisements look brutal.
[/youtube]
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 18, 2015, 04:32:20 PM
Never saw that.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Princess L on January 18, 2015, 05:32:51 PM
It's on now on CMT


https://www.facebook.com/BrokenSkullRanchCasting

http://www.brokenskullchallenge.com/web/apply

 ;D
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 18, 2015, 06:54:05 PM
Add in the flu to my rehab....awesome.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: CalvinH on January 19, 2015, 07:49:54 AM
Have any of you heard of the Broken Skull Challenge.  Advertisements look brutal.
[/youtube]




I watched and it's pretty brutal....obstacles are not anything out of ordinary but the physical contact sure is ;D
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Princess L on January 19, 2015, 12:46:04 PM



I watched and it's pretty brutal....obstacles are not anything out of ordinary but the physical contact sure is ;D

I think you guys should apply  ;D

http://www.brokenskullchallenge.com/web/apply
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: CalvinH on January 19, 2015, 12:53:40 PM
I think you guys should apply  ;D

http://www.brokenskullchallenge.com/web/apply


Yeah right, as accident prone as I am!


...I was watching it last night and the women had to take a sledge hammer, go to three different stations to break through layers of concrete then run to a circle and whoever threw the other out of the circle was the winner!
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 19, 2015, 01:50:22 PM
GR is a T E A M event - not this - but this looks pretty tough.

Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 20, 2015, 05:47:33 AM
30 minutes - push up pull up sit up pyramid

1 hours Ruck - 2 minutes @ 15 min pace (4 on the treadmill) followed by 1 minute of 10 minute pace (6 on treadmill) for 60 minutes straight.  (Felt easy - want to up it to 2 min at 4 followed by 2 min at 6 and see distance change in terms of what is covered. 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 20, 2015, 07:21:58 AM
30 minutes - push up pull up sit up pyramid

1 hours Ruck - 2 minutes @ 15 min pace (4 on the treadmill) followed by 1 minute of 10 minute pace (6 on treadmill) for 60 minutes straight.  (Felt easy - want to up it to 2 min at 4 followed by 2 min at 6 and see distance change in terms of what is covered. 

Incline =1?

Jealous.....asked if I could ruck today.  Was  told no.  I am withering away.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 20, 2015, 07:32:43 AM
Incline =1?

Jealous.....asked if I could ruck today.  Was  told no.  I am withering away.

Yes

Its that bad? 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 20, 2015, 08:41:54 AM
Yes

Its that bad?  

50% tear - cannot do anything for lower body....so yeah....I would have NEVER moved the GR date if I didn't have to.

But it will pass.  Going to see about getting my shoulder surgery that I skipped to train for goruck....might as well fix everything and start fresh.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 20, 2015, 09:04:53 AM
50% tear - cannot do anything for lower body....so yeah....I would have NEVER moved the GR date if I didn't have to.

But it will pass.  Going to see about getting my shoulder surgery that I skipped to train for goruck....might as well fix everything and start fresh.

Oh wow - that sucks bro
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 20, 2015, 09:16:04 AM
Oh wow - that sucks bro

It does, but it's not a "real" problem....I will get better, and finish that Ranger training book by end of spring.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: chaos on January 20, 2015, 09:29:11 AM
I think I hurt my thumb/wrist deadlifting Thursday.  :(
Thumb/wrist rehabbed. Going to be a good week. 8)
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: andreisdaman on January 20, 2015, 09:30:48 AM
Thumb/wrist rehabbed. Able to masturbate to gay porn again. Going to be a good week. 8)

good for you
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 20, 2015, 11:19:41 AM
good for you

Dude, cut the shit.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 20, 2015, 01:09:34 PM
Tonight going to be

30 minutes of Leg PT which will be mostly squats, lunges, steps ups etc   

1 hours of ruck w 40lbs at 10-15 minute pace.  Hopefully cover 4-5 miles etc
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 20, 2015, 01:26:59 PM
10 min mile ruck?  Have fun with that.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 21, 2015, 04:55:26 AM
10 min mile ruck?  Have fun with that.

Covered 4.66 miles in 60 minutes by alternating 2 minutes fast walk w 1 minute shuffle  
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: andreisdaman on January 21, 2015, 09:21:20 AM
Covered 4.66 miles in 60 minutes by alternating 2 minutes fast walk w 1 minute shuffle  

Almost 5 miles in 60 mins.....impressive
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 21, 2015, 11:26:44 AM
Almost 5 miles in 60 mins.....impressive

w 40lbs on my back
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: andreisdaman on January 21, 2015, 11:36:16 AM
w 40lbs on my back

you're in very good functional shape.....kudos to you....wish I was as good
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 21, 2015, 01:00:16 PM
Covered 4.66 miles in 60 minutes by alternating 2 minutes fast walk w 1 minute shuffle  

Nice.  Woodway treadmill makes sense with the ruck.  Love those things.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 22, 2015, 07:37:05 AM
I get get my shoulder surgery on Feb 2 if I want......deciding on whether to get it all fixed now, or do it next fall.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: chaos on January 22, 2015, 09:30:39 AM
I get get my shoulder surgery on Feb 2 if I want......deciding on whether to get it all fixed now, or do it next fall.
Do it now, just get it over with so you can move on.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 22, 2015, 10:10:46 AM
Do it now, just get it over with so you can move on.

I think you're right.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 22, 2015, 01:24:36 PM
 ;D
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 22, 2015, 06:30:27 PM
You're a beast.

I did the pyramid again....yawn.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 24, 2015, 06:59:35 AM
30 minutes -  Legs / Back superset dumbbells  - little rest between sets

30 minutes HIIT - zero rest

30 Minutes Cardio 


Was a little dehydrated from too much drinking w the guys at the office but still did it 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 24, 2015, 01:36:11 PM
Fail
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 24, 2015, 05:40:35 PM
I don't know why my posts were deleted..I think I brought up a legit issue concerning SC's apparent steroid use

They will continue to be deleted if you derail this thread.  You were cool when it started, don't know why you keep bringing shit in here.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 24, 2015, 06:58:19 PM
They will continue to be deleted if you derail this thread.  You were cool when it started, don't know why you keep bringing shit in here.

Not to mention false - I don't use anythng at all
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 25, 2015, 06:41:57 PM
30 minutes - leg pt mainly w db - squats , stiff dead leg, etc

1 hour ruck at 12:30 pace
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 26, 2015, 10:38:56 AM
Push Up Pull Up Pyramid  1-10-1

30 Minutes HIIT

30 minutes - Stair master

30 Minutes Elpytical
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 26, 2015, 05:26:12 PM
Grape - you can always come out and shadow part of it and hang out and follow the carnage
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on January 26, 2015, 05:28:21 PM
Grape - you can always come out and shadow part of it and hang out and follow the carnage

If I can start rucking, maybe i can shadow the 12 miler....but right now can't even jog.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 26, 2015, 05:30:01 PM
If I can start rucking, maybe i can shadow the 12 miler....but right now can't even jog.

Or the welcome party after where everyone gets the shot kicked out of them
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 27, 2015, 05:24:04 PM
5 miles ruck in 1 hour.     >
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 28, 2015, 05:33:19 PM
30 minutes - dumbbell supersets focused on legs and back

30 minutes -    10 sets.   1 minute bike. 1 minute plank 1 minute abs. 

30 minutes - 2 miles ruck
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on January 31, 2015, 01:57:42 PM
45 minutes HIIT focused on legs and overhead holds  no rest.

1 hour ruck.   4.75 miles covered w 40 lbs.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 02, 2015, 06:24:34 AM
Yesterday -

Pull Up - Push Up - Sit Up pyramid

10 minutes dumbbells supersets

5 sets -   1 min aerodyne 1 minute plank 1 minute abs

40 Minutes - cardio
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 02, 2015, 08:09:03 AM
Pyramid.....again.

Surgery next monday.

Good luck man! 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on February 02, 2015, 08:28:41 AM
Good luck man! 

Thanks.  It's funny, if the IT band didn't tear, the shoulder has gotten so bad it may have caused a miss anyway.  Will rebuild and get ready for goruck again afterwards.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 03, 2015, 05:03:49 AM
1 hour of mish mash type shit like farmer carries, overhead holds, step ups, pop ups, burpees, dumbbell supersets, etc.

2 mile ruck in 30 minutes.


Today will be

30 minutes - dumbbell supersets focused on legs and back mainly

P-P-S pyramid ,

2 Miles ruck in 30 minutes. 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on February 03, 2015, 05:15:29 AM
1 hour of mish mash type shit like farmer carries, overhead holds, step ups, pop ups, burpees, dumbbell supersets, etc.

2 mile ruck in 30 minutes.


Today will be

30 minutes - dumbbell supersets focused on legs and back mainly

P-P-S pyramid ,

2 Miles ruck in 30 minutes. 

You're under 40 days out.......weather SUCKS up here.  Been very cold.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 03, 2015, 07:03:09 AM
You're under 40 days out.......weather SUCKS up here.  Been very cold.

I feel FNG great.  I'm a little heavier than I thought I would be at this point, but nothing has suffered at all in terms of ruck times, no of push ups sit ups, pull ups, etc.    Drinking beers - drinking wine, eating whatever - training hard - so far so good. 

I also wear the weighted pack EVERYWHERE.  So that adds the mileage overall and adds to lower back strength.   Been training all the time in heavy boots but might go w the Merell Moabs at the end since easier to get on and off. 

When the event comes - im hoping for 100 push ups - 75 sit ups  - 2:30-45 12 mile ruck.     

I just hope its not so FNG cold - but the water going to be FREEZING regardsless. 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on February 03, 2015, 07:39:54 AM
I feel FNG great.  I'm a little heavier than I thought I would be at this point, but nothing has suffered at all in terms of ruck times, no of push ups sit ups, pull ups, etc.    Drinking beers - drinking wine, eating whatever - training hard - so far so good. 

I also wear the weighted pack EVERYWHERE.  So that adds the mileage overall and adds to lower back strength.   Been training all the time in heavy boots but might go w the Merell Moabs at the end since easier to get on and off. 

When the event comes - im hoping for 100 push ups - 75 sit ups  - 2:30-45 12 mile ruck.     

I just hope its not so FNG cold - but the water going to be FREEZING regardsless. 


If it stays this cold, there will be no water - it's only ice.

I can't wait to get the back back on....probably about 5 weeks from now, since I'm getting cut on Monday.  100 push ups?  Going for selection?
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 03, 2015, 08:30:59 AM
If it stays this cold, there will be no water - it's only ice.

I can't wait to get the back back on....probably about 5 weeks from now, since I'm getting cut on Monday.  100 push ups?  Going for selection?

No Selection - not now - not ever.   My run times suck ass.   and trutfully - a dude almost died last time - not worth it. 

I have Boston Heavy - March - a West Point event in April.    and an event led by 4 SEAL's in June to raise money for the family of Michael Murphy and Danny dietz in NY which is going to be a FNG kick in the balls, and then nothing after that. 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on February 03, 2015, 08:55:42 AM
No Selection - not now - not ever.   My run times suck ass.   and trutfully - a dude almost died last time - not worth it. 

I have Boston Heavy - March - a West Point event in April.    and an event led by 4 SEAL's in June to raise money for the family of Michael Murphy and Danny dietz in NY which is going to be a FNG kick in the balls, and then nothing after that. 

I may have to convince you to do the Boston heavy again Sept 4th....lol

Have you ever seen this show on Nat Geo:  check it out if you haven't.   It incorporates a lot of what I think you'd encounter on a goruck, but without the PT. 

http://channel.nationalgeographic.com/channel/ultimate-survival-alaska/
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: chaos on February 03, 2015, 09:34:03 AM
Pyramid.....again.

Surgery next monday.
PIP




Too soon ???
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 03, 2015, 10:16:17 AM
personally - This training cycle before a Heavy - I feel a lot better.  Stronger and more Fit  - a little more bodyweight than usual - but so far so good.  Knees are a little strained due to the mileage and strain w the high pt workouts  - but good nonetheless. 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on February 03, 2015, 11:08:48 AM
personally - This training cycle before a Heavy - I feel a lot better.  Stronger and more Fit  - a little more bodyweight than usual - but so far so good.  Knees are a little strained due to the mileage and strain w the high pt workouts  - but good nonetheless. 

Speed rucking is a bit hard on the joints.

Can't believe I was at 13M at 3:20 2 months ago.

Fuck.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 04, 2015, 04:47:05 AM
They just upped the ante BIG TIME.   Fuck!!!!!  Fuck!!!!!  Fuck!!!!!
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 04, 2015, 05:19:12 PM
30 min wieghts.

30 min pull ups sit ups push ups

30 min ruck 2 miles
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: andreisdaman on February 05, 2015, 07:31:25 AM
30 min wieghts.

30 min pull ups sit ups push ups

30 min ruck 2 miles

you can do it..just stop thinking about Obama so much and focus
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on February 09, 2015, 07:42:33 PM
Surgery was successful - trimmed collarbone, cleaned ac joint and arthritis.  Pain block is wearing off now, early indication feels like a doozy.  Last time this happened it was the middle of the night and I just popped 2 oxy and was fine.  Might be harder to fall asleep.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 09, 2015, 07:44:26 PM
Surgery was successful - trimmed collarbone, cleaned ac joint and arthritis.  Pain block is wearing off now, early indication feels like a doozy.  Last time this happened it was the middle of the night and I just popped 2 oxy and was fine.  Might be harder to fall asleep.

Good luck bro
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Grape Ape on February 09, 2015, 07:47:35 PM
Good luck bro

Thanks buddy.
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 10, 2015, 04:45:52 PM
30 minutes non stop leg pt

1 hour 5 miles ruck w 4o lbs
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: chaos on February 10, 2015, 07:33:35 PM
30 minutes non stop leg pt

1 hour 5 miles ruck w 4o lbs
When did you get married?
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 11, 2015, 07:12:20 AM
When did you get married?

while ago



Been training my ass off lately.  40lbs on your back is not nothing - but it gets easier over time.  To get 5 miles in an hour - 1 do 1 minute at 4 on treadmill - followed by a shuffle at 6.0 for a minute.  alternate each minute.  Goal is to get 12 miles in 2:30 for upcoming event. 

The first 30 minutes were mostly - dumbbell squats, lunges, farmer carries, tire flips, weighted step ups, overhead hold, overhead carries, no rest at all for 30 minutes followed by the ruck for 1 hour. 

Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 11, 2015, 07:44:42 AM
I decided not to do the 48 hour portion of this.  24+ hours is enough and im not ready for 48+ hours yet.   I'll tackle that hopefully in September. 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: chaos on February 11, 2015, 08:11:57 AM
I decided not to do the 48 hour portion of this.  24+ hours is enough and im not ready for 48+ hours yet.   I'll tackle that hopefully in September. 
Pussy
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 11, 2015, 09:03:04 AM
Pussy

I don't want to get injured and be out of it.  hitting 40 yo and have to be smart about it.   September I'll probably go for the 48+ hour one. 
Title: Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
Post by: Soul Crusher on February 11, 2015, 06:04:37 PM
30 min db bell supersets

30 min pull up push up sit ups pyramid

15 minutes - aerodyne - plank - abs

15 minutes eluptical
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 12, 2015, 02:39:31 PM
6 miles ruck in 90 min
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 12, 2015, 02:45:56 PM
Took the sling off for most of the day.  Had decent ROM, considering surgery was Monday.  Looks like he went in arthroscopic on three parts, but also cut into the AC joint on the top.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 12, 2015, 02:49:57 PM
Took the sling off for most of the day.  Had decent ROM, considering surgery was Monday.  Looks like he went in arthroscopic on three parts, but also cut into the AC joint on the top.

What does that mean for training ?
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 12, 2015, 02:55:02 PM
What does that mean for training ?

I start shoulder PT on Tuesday.  First thing will be establishing full ROM...then it's back to ramping up.  Will start with jogging (if cleared for leg)....then ruck....going to email Stew Smith for advice....
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 12, 2015, 03:00:07 PM
I start shoulder PT on Tuesday.  First thing will be establishing full ROM...then it's back to ramping up.  Will start with jogging (if cleared for leg)....then ruck....going to email Stew Smith for advice....

Nice.   Do what you can.   
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 12, 2015, 03:11:29 PM
Nice.   Do what you can.   

I have super spartan in june, probably a TM sometime, GR heavy in sept.  if I'm fully back, will try a light/challenge over summer
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 12, 2015, 05:26:04 PM
I have super spartan in june, probably a TM sometime, GR heavy in sept.  if I'm fully back, will try a light/challenge over summer


Nice b they are having an awesome event there in August called absoc
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 13, 2015, 05:24:54 AM
Today Ill probably do something like this

30 minutes - Leg HIIT  like lunges, weigted step ups, dumbbell squats, iso squats, etc - no rest.

30 Minutes - no rest - bear crawls, tire flips, crab walks, overhead holds, farmer carries, k bell swings and squat/upright row, etc. 

30 Minutes push up/pull up/ sit up pyramid 


Title: Re: Grape Ape sits around and shrinks
Post by: CalvinH on February 13, 2015, 05:40:18 AM
I start shoulder PT on Tuesday.  First thing will be establishing full ROM...then it's back to ramping up.  Will start with jogging (if cleared for leg)....then ruck....going to email Stew Smith for advice....


Good luck.......PIP
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 13, 2015, 06:28:52 AM
Grape - come to NYC for the 9/11 Challenge in September? 
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 13, 2015, 07:02:52 AM
Grape - come to NYC for the 9/11 Challenge in September? 

I could be up for that.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 16, 2015, 06:43:41 AM
Did A 9 MILER yesterday AT 15 MIN PACE
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 16, 2015, 06:59:23 AM
Did A 9 MILER yesterday AT 15 MIN PACE

Nice.

Dude, I have NO idea how they're going to do SPD.  There is no room up here, and you can't get near water that's not frozen.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 16, 2015, 09:53:21 AM
Nice.

Dude, I have NO idea how they're going to do SPD.  There is no room up here, and you can't get near water that's not frozen.

Gonna be a real mess.   
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 16, 2015, 10:03:44 AM
Gonna be a real mess.   

There's 4 ft of snow on everything.  Not sure how it will work.
Title: Re: Grape Ape sits around and shrinks
Post by: chaos on February 16, 2015, 11:51:39 AM
Thought you guys were "tough" and "hardcore" ???
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 16, 2015, 12:13:03 PM
Thought you guys were "tough" and "hardcore" ???

I did a tire flip the other day.





With the truck still attached.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 16, 2015, 03:40:03 PM
Thought you guys were "tough" and "hardcore" ???


Killed it tonight
Title: Re: Grape Ape sits around and shrinks
Post by: chaos on February 16, 2015, 06:47:49 PM
I did a tire flip the other day.





With the truck still attached.
Obviously this was done in the garage and not outside in the snow.
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 16, 2015, 07:00:36 PM
Obviously this was done in the garage and not outside in the snow.

Joke's on you fucko, tonka truck in basement.
Title: Re: Grape Ape sits around and shrinks
Post by: chaos on February 16, 2015, 07:28:46 PM
Joke's on you fucko, tonka truck in basement.
I'll be impressed when you flip that bad boy in 4 feet of snow. 8)
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 17, 2015, 05:31:39 AM
Last night did

pull up push up sit up pyramid - fininisghed it in 22 minutes which is feeling great.   My sit ups are getting better and pull ups now no problem at allin the middle sets 

30 minutes - HIIT no rest - a lot of bear crawls, squats, step ups, pop ups, lunges, overhead holds , farmer carries, etc. 

30 Minutes - elyptical



Tonight Im going to ruck for 90 minutes and try to really push the distance for the time frame - but we will see.  Aiming for 12  - 12:30 minute miles
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 17, 2015, 05:51:46 AM
Last night did

pull up push up sit up pyramid - fininisghed it in 22 minutes which is feeling great.   My sit ups are getting better and pull ups now no problem at allin the middle sets 

30 minutes - HIIT no rest - a lot of bear crawls, squats, step ups, pop ups, lunges, overhead holds , farmer carries, etc. 

30 Minutes - elyptical



Tonight Im going to ruck for 90 minutes and try to really push the distance for the time frame - but we will see.  Aiming for 12  - 12:30 minute miles


Ok, from someone who has done the pyramid, 22 min is fantastic.  Dude, you're ready.  I got to the point where the pullups were no problem, save for maybe a rep on the decending 9 set.  But the sit ups were the hardest part for me.  Your could do the event tomorrow.

So what - you going to go all out the next three weeks, then taper the last week?
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 17, 2015, 06:01:08 AM
Ok, from someone who has done the pyramid, 22 min is fantastic.  Dude, you're ready.  I got to the point where the pullups were no problem, save for maybe a rep on the decending 9 set.  But the sit ups were the hardest part for me.  Your could do the event tomorrow.

So what - you going to go all out the next three weeks, then taper the last week?

That is the plan. 
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 17, 2015, 06:31:44 AM
I'm feeling good  - weight is staying between 193-197 or so.  My reps are increasing in terms of bw stuff like pull ups and push ups and sit ups and amount of burpees, pop ups, etc I can do in a given time period.  The weight also helps offset the 40lbs ruck in terms of how it feels over distance. 

The difference between this time and last is that I don't feel like have over use pains and issues like I did before.   
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 17, 2015, 06:51:49 AM
The difference between this time and last is that I don't feel like have over use pains and issues like I did before.   

Yeah, I get that.  Same thing happened to me between 1st and 2nd TM.  Difference in performance was staggering.  You're going to ace this, as long as you avoid hypothermia.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 17, 2015, 07:09:50 AM
Yeah, I get that.  Same thing happened to me between 1st and 2nd TM.  Difference in performance was staggering.  You're going to ace this, as long as you avoid hypothermia.

The thing about the cold weather events is that they force you to tap into other areas of mental and physical strength to make it through.   Makes it for a much more fulfilling experience once its over and afterwards in terms of knowing what you can and can't deal with. 

Everyone is a superstar in the gym when its warm, fresh, clean, and you are not up for 24 hours straight and tired and hungry.  Cold Wet and Tired will humble anyone - I don't care how big tough and jacked anyone thinks they are.   
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 17, 2015, 07:19:03 AM
The thing about the cold weather events is that they force you to tap into other areas of mental and physical strength to make it through.   Makes it for a much more fulfilling experience once its over and afterwards in terms of knowing what you can and can't deal with. 

Everyone is a superstar in the gym when its warm, fresh, clean, and you are not up for 24 hours straight and tired and hungry.  Cold Wet and Tired will humble anyone - I don't care how big tough and jacked anyone thinks they are.   

I agree.

It's going to be interesting, for sure.  Last week they didn't even want people walking the streets here.   A lot of places are covered in four feet of snow.  The conditions could substantially impact what the cadres were planning originally.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 17, 2015, 07:27:24 AM
I agree.

It's going to be interesting, for sure.  Last week they didn't even want people walking the streets here.   A lot of places are covered in four feet of snow.  The conditions could substantially impact what the cadres were planning originally.

Whatever its gonna be - its gonna be cold and wet for a long time. 
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 17, 2015, 03:48:39 PM
Had first shoulder PT....sling removed permanently already, and ROM was ridiculous - almost 90%.  Last shoulder had 15% ROM at this time.......
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 17, 2015, 04:19:23 PM
90 minutes ruck - 7.5 miles
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 17, 2015, 06:48:41 PM
90 minutes ruck - 7.5 miles

12 min shuffle miles?  Damn.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 18, 2015, 04:33:43 AM
12 min shuffle miles?  Damn.

Was 2 minutes at 4.1 followed by 1 minute at 6.1 for 45 minutes

2 minutes at 4.2 followed by 1 minute at 6.2 for 45 minutes

I'm going to try next time ramping up the 1 minute pace to 6.5 next time while keeping the 4.1-4.2 pace for the 2 minutes.   

I did get annoying pain in my traps though that hurt like a mofo but immediately went away once workout was over.  .   
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 18, 2015, 04:56:36 AM
Tonight -

P - P - S pyramid

30 minutes - HIIT - leg PT mostly - step ups - bear crawls - pop ups (GREAT EXERCISE!) - crab walks - duck walks  - lunges etc. 


Two really great exercises you guys should try are pop ups and a variation of the same -  Try to get 20 of each in as minute

1)  Basically stand straight up - go to the floor so you are lying on your stomach and just pop up to your feet.  Do 20 in a minute.  I guess its like a reverse burpee

2)  Strand straight up  - go down to both knees and stand back up.   do 20 in a minute.   I do 5 - 5 - 5 - 5    - its a leg burner for sure and works a lot of stabilizing muscles. 

 
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 19, 2015, 06:33:24 AM
Pull up oush up sit up pyramid.   20 minutes done! 

35 minutes of HIIT -

10 sets.     1 min jumpig jacks.  1 min plank.  1 min flutter kicks
Title: Re: Grape Ape sits around and shrinks
Post by: Donny on February 19, 2015, 06:36:12 AM
Donīt worry Grape youīll be back with a vengence ;)
Title: Re: Grape Ape sits around and shrinks
Post by: andreisdaman on February 19, 2015, 07:10:08 AM
The thing about the cold weather events is that they force you to tap into other areas of mental and physical strength to make it through.   Makes it for a much more fulfilling experience once its over and afterwards in terms of knowing what you can and can't deal with. 

Everyone is a superstar in the gym when its warm, fresh, clean, and you are not up for 24 hours straight and tired and hungry.  Cold Wet and Tired will humble anyone - I don't care how big tough and jacked anyone thinks they are.   

How do the females do in this competition???
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 19, 2015, 07:14:05 AM
Donīt worry Grape youīll be back with a vengence ;)

Thanks, buddy.
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 19, 2015, 07:15:10 AM
How do the females do in this competition???

Since I haven't done one, I can't speak to it.

BUT, I can tell you from what I saw online with this group, most of them were pretty hot and in shape.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 19, 2015, 07:47:12 AM
How do the females do in this competition???

You never know.    Most ate tough and stubborn and refuse to quit.   Seen a lot of big dudes quit .    You never really know.    Cold Wet Tired Hungry is somethinh you never know how you will deal with it until it happens. 

A lot of big dudes who think they are tough cant deal w failure and mind quits on them.   

Like i said - everyone is superstar when its dry warm fredh and you are well rested and fed
Title: Re: Grape Ape sits around and shrinks
Post by: andreisdaman on February 19, 2015, 07:51:42 AM
You never know.    Most ate tough and stubborn and refuse to quit.   Seen a lot of big dudes quit .    You never really know.    Cold Wet Tired Hungry is somethinh you never know how you will deal with it until it happens. 

A lot of big dudes who think they are tough cant deal w failure and mind quits on them.   

Like i said - everyone is superstar when its dry warm fredh and you are well rested and fed

in terms of weight do the females carry less or the same as men?
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 19, 2015, 07:59:30 AM
in terms of weight do the females carry less or the same as men?

For Heavy wveryone rhe same usually.   35lbs dry - but when you add water 3 L it cpmes out to about 40 lbs.


The challenge and light are a little diffrtent but the women i have seen do these get through mainly because they refuse to quit and give up mainly.   

The ones who do the best are usually the ones who oift weights and carry some muscle on their frame.   Slinny ones always quit cause thry dont have the wherewithall to make it over the time duration.  Same for skinny guys and runner types.   They get crushed under the logs and weight
Title: Re: Grape Ape sits around and shrinks
Post by: andreisdaman on February 19, 2015, 08:02:34 AM
For Heavy wveryone rhe same usually.   35lbs dry - but when you add water 3 L it cpmes out to about 40 lbs.


The challenge and light are a little diffrtent but the women i have seen do these get through mainly because they refuse to quit and give up mainly.   

The ones who do the best are usually the ones who oift weights and carry some muscle on their frame.   Slinny ones always quit cause thry dont have the wherewithall to make it over the time duration.  Same for skinny guys and runner types.   They get crushed under the logs and weight

interesting...how many of these have you done and have you ever quit?
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 19, 2015, 08:22:26 AM
interesting...how many of these have you done and have you ever quit?

I came close once - and learned my lesson after that.  We were freezing cold just standing around which sucks worse than FNG anything.  They told us we were going bAck into the water for more beatdown.  We had been destroyed for a few hours about 4 hours previously in this nasty creek.  I let my mind start going - and was like "F that - I'm done if we go back in there".  A few dudes quit as we were walking towards the water and I snapped out of my mind funk.   

Was this event.   This thing went almost 30 hours straight and dudes were quitting all the way to the last 5 minutes   



Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 19, 2015, 11:40:01 AM
For Heavy wveryone rhe same usually.   35lbs dry - but when you add water 3 L it cpmes out to about 40 lbs.


The challenge and light are a little diffrtent but the women i have seen do these get through mainly because they refuse to quit and give up mainly.   

The ones who do the best are usually the ones who oift weights and carry some muscle on their frame.   Slinny ones always quit cause thry dont have the wherewithall to make it over the time duration.  Same for skinny guys and runner types.   They get crushed under the logs and weight

I thought if you weighed under 150 you only had to start with 25lbs dry
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 19, 2015, 11:47:54 AM
I thought if you weighed under 150 you only had to start with 25lbs dry

Yeah - but guess what - USUALLY - just in my experience - you get a group message the day or two before that no one better show up light or the whole team is FD
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 19, 2015, 11:53:20 AM
I thought if you weighed under 150 you only had to start with 25lbs dry

Here is the thing though - the amount of weight the team has to carry over the 24 hours in a Heavy is insane,  literally everyone is carrying a lot of shit.  So the lighter people get F'D bad since carrying a 60-80 lbs sandbag for 5-10 miles straight a lot easier for a 185lbs guy than a 135lbs guy
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 20, 2015, 03:00:08 AM
I came close once - and learned my lesson after that.  We were freezing cold just standing around which sucks worse than FNG anything.  They told us we were going bAck into the water for more beatdown.  We had been destroyed for a few hours about 4 hours previously in this nasty creek.  I let my mind start going - and was like "F that - I'm done if we go back in there".  A few dudes quit as we were walking towards the water and I snapped out of my mind funk.   

Was this event.   This thing went almost 30 hours straight and dudes were quitting all the way to the last 5 minutes   


What drives that - did the cadre get pissed or was it just someone who was just sadistic that day?
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 20, 2015, 05:28:46 AM
What drives that - did the cadre get pissed or was it just someone who was just sadistic that day?

Was at Ft. Bragg and just is what it is - prepare for anything and DFQ
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 20, 2015, 06:13:16 AM
Was at Ft. Bragg and just is what it is - prepare for anything and DFQ

What month was that - since my event has been moved to Sept 4th, I'm hoping it's now not a freezing cold one.

Been thinking about SPD - if the cadre is hell bent on water, the only thing I think he can hit are the beaches in southie.  Everything else is ice.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 20, 2015, 06:51:30 AM
What month was that - since my event has been moved to Sept 4th, I'm hoping it's now not a freezing cold one.

Been thinking about SPD - if the cadre is hell bent on water, the only thing I think he can hit are the beaches in southie.  Everything else is ice.


February
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 22, 2015, 04:58:49 AM
10 miles ruck at 13 min pace
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 22, 2015, 06:30:14 AM
Do it in snowshoes.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 22, 2015, 06:41:17 PM
10 miles ruck mostly in the snow w a bunch of friends
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 24, 2015, 06:16:37 PM
30 min pull ups push up. Sit ups.

4o min hiit

2 miles ruck
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 25, 2015, 07:07:42 PM
30 min weights - super sets based on legs and back.

4O min hiit

2 miles ruck in 25 min
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 26, 2015, 06:22:01 AM
Today going to do a 5 miles in 1 hour ruck

30 minutes - pull ups sit ups push ups 


Getting the feeling like I just want this to be over already.   
Title: Re: Grape Ape sits around and shrinks
Post by: chaos on February 26, 2015, 07:57:13 AM
Today going to do a 5 miles in 1 hour ruck

30 minutes - pull ups sit ups push ups 


Getting the feeling like I just want this to be over already.   
Then stop.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 26, 2015, 07:58:40 AM
Then stop.

No way - trained too hard to quit or not show up.  Plus the biggest biatch move is to quit or fake an injury and not show up out of fear. 
Title: Re: Grape Ape sits around and shrinks
Post by: chaos on February 26, 2015, 09:24:37 AM
No way - trained too hard to quit or not show up.  Plus the biggest biatch move is to quit or fake an injury and not show up out of fear. 
Then quit whining.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 27, 2015, 05:48:26 AM
Then quit whining.

Not whining - been training my ass off for this. 
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 28, 2015, 07:35:39 AM
Last night 90 minutes straight HIIT.
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on February 28, 2015, 09:14:31 AM
Last night 90 minutes straight HIIT.

Getting more snow Sunday.....
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on February 28, 2015, 09:22:45 AM
This am did pull ups sit ups push ups followed by 6 miles ruvk. 

4 miler later on
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 05, 2015, 05:45:17 PM
7 miles ruck - 90 min.   1 week away
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 06, 2015, 05:04:18 AM
 :)

Today - probably the pull up push up sit up pyramid and 30 minutes of light cardio - easy day! 

Tommorrow im going for a timed 12 miler and want to get 2:30
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on March 06, 2015, 05:29:08 AM

Tommorrow im going for a timed 12 miler and want to get 2:30

Treadmill or outside?
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 06, 2015, 05:40:45 AM
Treadmill or outside?

Treadmill - way too much snow and ice on the ground here to get any type of consistent pace in.   You should come out for a few hours on Friday night and meet some of the guys at the start point. 
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on March 06, 2015, 06:22:27 AM
Treadmill - way too much snow and ice on the ground here to get any type of consistent pace in.   You should come out for a few hours on Friday night and meet some of the guys at the start point. 

I may....PM me your plans.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 06, 2015, 07:40:57 AM
I may....PM me your plans.

Start point is Boston Commons - GW statue - 9pm.   

Balls / Vag / teeth / Eyes / Tits / Stomach / Liver / everything for everyone gonna get kicked in
Title: Re: Grape Ape sits around and shrinks
Post by: chaos on March 06, 2015, 09:41:03 AM
Start point is Boston Commons - GW statue - 9pm.   

Balls / Vag / teeth / Eyes / Tits / Stomach / Liver / everything for everyone gonna get kicked in
Sounds fun, can I be a kicker?
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 06, 2015, 01:01:33 PM
Sounds fun, can I be a kicker?

sure - show up
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 07, 2015, 05:36:24 PM
12 miles ruck.   2:26:55. 
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 09, 2015, 01:54:13 PM
READY to KILL SHIT!!!!   
Title: Re: Grape Ape sits around and shrinks
Post by: andreisdaman on March 09, 2015, 02:41:21 PM
READY to KILL SHIT!!!!   

including yourself I hope
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 09, 2015, 04:59:55 PM
including yourself I hope

Lol - im hitting my peak physical wise for this event.  Im in fng awesome shape shape right now. 
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 09, 2015, 07:53:49 PM
Got my gear in check. - feel ready.   Never know though.   This is going to suck
Title: Re: Grape Ape sits around and shrinks
Post by: chaos on March 09, 2015, 08:28:19 PM
Pics of you crying after you paid too much to play Rambo or I call bullshit.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 09, 2015, 08:32:34 PM
Pics of you crying after you paid too much to play Rambo or I call bullshit.

This is the hard shit no one wants to do.   And no crying.   I trained my fng ass off for months now for this.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 10, 2015, 05:51:40 AM
Gonna be cold and wet the entire time - awesome. 
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 10, 2015, 10:27:00 AM
Many dropping out last minute on this thing as the weather looks like its gonna be shit
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on March 10, 2015, 11:35:41 AM
Many dropping out last minute on this thing as the weather looks like its gonna be shit

Is this normal?  I felt bad bailing 3.5 months out, and that's WITH torn leg muscles......

Seeing all these people drop is kind of fucked.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 10, 2015, 11:44:41 AM
Is this normal?  I felt bad bailing 3.5 months out, and that's WITH torn leg muscles......

Seeing all these people drop is kind of fucked.

That always happens as the event draws near.  People realize what a disaster awaits them, they didn't train properly, the weather is going to be miserable, the Cadre start planting seeds of doubt, people get the "WTF am I doing this for anyway?" going on, etc.   

Remember bro - I only signed up for this cause you did - but I trained my balls off for months now - so fuck it - GAME ON!!!!! 
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 10, 2015, 03:43:47 PM
15 min db supersets s. 

15 min hiit.

30 min.   2 mile ruck.   


I feel fng awesome roght now.   
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on March 10, 2015, 08:46:35 PM
Remember bro - I only signed up for this cause you did

I did/do feel guilty about that.

Believe me, I tried to work through the tears - it was my PT guy who shut me down.

I actually did a 1 mile ruck the other day.  I'm starting from square one again.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 10, 2015, 09:29:15 PM
I did/do feel guilty about that.

Believe me, I tried to work through the tears - it was my PT guy who shut me down.

I actually did a 1 mile ruck the other day.  I'm starting from square one again.

Nice.   
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 11, 2015, 02:24:52 PM
I did/do feel guilty about that.

Believe me, I tried to work through the tears - it was my PT guy who shut me down.

I actually did a 1 mile ruck the other day.  I'm starting from square one again.

Actually bro - I posted an event in June - in Cold Spring NY that is going to be amazing.  I would get on that - or 9/11 NYC events are always off the hook.    Either that or do the 1st Boston one you can 
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on March 11, 2015, 05:05:42 PM
Actually bro - I posted an event in June - in Cold Spring NY that is going to be amazing.  I would get on that - or 9/11 NYC events are always off the hook.    Either that or do the 1st Boston one you can 

I scheduled for Boston in Sept, but I will look at the June one.  I coach baseball from April - Sept, so my time can be limited.
Title: Re: Grape Ape sits around and shrinks
Post by: Soul Crusher on March 11, 2015, 07:40:19 PM
You should stop by friday night
Title: Re: Grape Ape sits around and shrinks
Post by: Grape Ape on March 12, 2015, 05:05:34 AM
You should stop by friday night

Unlikely - getting into Boston on a Friday is a mess.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on March 12, 2015, 05:58:51 AM
2 mile ruck at 26:30

50 pullups.


Hip bone area just feels irritated, not pain.  This is weird.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 12, 2015, 08:50:31 AM
2 mile ruck at 26:30

50 pullups.


Hip bone area just feels irritated, not pain.  This is weird.

Nice - you see on the page how this is so different than the other events out there.  You will get it bro - just heal up and when you are ready. 
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on March 12, 2015, 09:00:39 AM
Nice - you see on the page how this is so different than the other events out there.  You will get it bro - just heal up and when you are ready. 

I liked your post there.  It gave perspective.  But I'm bumming right now....still can't officially do a pushup, so there's just no way.

Good news though - no shoulder pain at all carrying the ruck.....when I was in good shape in Dec, it used to hurt like shit when I took it off.  When I did the 13 miler (under 3:25  ;D) it hurt so fucking bad I couldn't do one pushup....now that's gone.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 12, 2015, 11:12:49 AM
I liked your post there.  It gave perspective.  But I'm bumming right now....still can't officially do a pushup, so there's just no way.

Good news though - no shoulder pain at all carrying the ruck.....when I was in good shape in Dec, it used to hurt like shit when I took it off.  When I did the 13 miler (under 3:25  ;D) it hurt so fucking bad I couldn't do one pushup....now that's gone.

You will get there.   Just keep plugging along
Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 12, 2015, 06:27:58 PM
Doing gear check - carb up - etc.  Tommorow night - d day
Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 13, 2015, 12:44:14 PM
People dropping like flies already just cause of mind games being played by the Cadre
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on March 13, 2015, 12:46:29 PM
People dropping like flies already just cause of mind games being played by the Cadre

I don't get how you train for something like this then bail last minute.   Makes no sense.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 13, 2015, 01:11:45 PM
I don't get how you train for something like this then bail last minute.   Makes no sense.

Nerves.   We lost another a few minutes ago.  Dude has done 12 challenges but Heavy just got to him today based on the post you saw

Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 13, 2015, 01:18:27 PM
Everyone talks shit till its their time to show up on the line
Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 15, 2015, 08:41:15 AM
I wrecked this one.   Weather was fng awful.   But we did a bunch of cool shit.   Went to a gym and had to do weight and other tests. 

15 pull ups

Bw bench press - 23 times

225 deads - 20 times in one min

Front squats at 185  x 10.  Not happy w that. 

12 miles ruck - 2:48.   But there was a lot of ice.  Felt fine for that.

35 lbs kettle press - 82 times  2 min.

Did decent on a makeshift O course. 


No blisters or foot problems.   

I feel great after this one.   

Lost a bunch along the way who quit. 
Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 15, 2015, 10:24:33 AM
There is nothing else out there that will test every aspect of your game GR.    What a fng awesome event.
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on March 15, 2015, 12:27:43 PM
how many dropped out in your estimation?...any women finish?
Title: Re: GA recovery / SC GR Heavy thread
Post by: Soul Crusher on March 15, 2015, 01:36:00 PM
how many dropped out in your estimation?...any women finish?

We lost 6 out of 32 but a lot never ever showed due to the weather.   4 women.  No women quit.  All who quit were guys.   Sad to see grown men cry - but this shit aint for weak minded people.   Was cold wet for emtire time. 

Ask Grape
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on March 15, 2015, 03:56:54 PM
We lost 6 out of 32 but a lot never ever showed due to the weather.   4 women.  No women quit.  All who quit were guys.   Sad to see grown men cry - but this shit aint for weak minded people.   Was cold wet for emtire time. 

Ask Grape

No women quit?...wow...that's amazing!!!!!
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on March 15, 2015, 05:12:29 PM
No women quit?...wow...that's amazing!!!!!

I didn't think they would, and they were pretty good looking to, from what I saw.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on March 15, 2015, 05:13:31 PM
3 mile ruck, 37:58.

33 pull up.

1 set of DB bench with...........5lb dumbells.  Beastly.

Have to take this slow....feeling better, don't want to fuck it up.
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on March 16, 2015, 03:22:32 PM
3 mile ruck, 37:58.

33 pull up.

1 set of DB bench with...........5lb dumbells.  Beastly.

Have to take this slow....feeling better, don't want to fuck it up.

keep working dude...good job
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on April 10, 2015, 03:19:00 PM
Tried to do the 100 pullup / 200 pushup / 300 crunch (usually situp, worried to do that yet) in 30 minutes.

Came up a few pullups shy and missed about 40 pushups, as my tris fatigued pretty badly after not doing any work for 2 months.......got 2 / 4 / up to 18 push ups set, then when I was supposed to do 20, I crapped at 14.

Then did 5.87 mile ruck - feet not conditioned, paying the price a bit now.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 03, 2015, 04:55:14 PM
3 sets Front squats x 8 superset DB press x 8 
2 sets  RDL x 10 superset DB press x 6

5 sets weighted chins x 5 superset sandbag press x 12

3 sets hammer curls superset 45 sec plank superset face pulls

2 mile ruck in 25 min

10 pushup with 43lb rucksack.

Have to take this slow.

Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 06, 2015, 05:34:51 PM
5 mile run yesterday in 39 min
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 08, 2015, 07:09:14 PM
Hex DL  5 x5

Pull up / push up / sit up pyramid   Totals 100 / 200 / 300 in 30 min
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on May 08, 2015, 08:27:12 PM
Hex DL  5 x5

Pull up / push up / sit up pyramid   Totals 100 / 200 / 300 in 30 min

awesome work
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 12, 2015, 09:18:19 AM
Thanks Andre

Strength Giant Set:

5 sets of   DB bench x 5 ----> Front Squat x 5 --------> Hex DL x 5

Atomik pull ups 3 x 8, 1 sec pause at top, 10 on last set -------> Band pulls x 20

Rotator cuff work.

Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 14, 2015, 04:59:01 AM
5.86 mile run @ 7:25 min mile.  Not horrible.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 22, 2015, 06:31:17 PM
Been lazy with the posting:

1 mile run at 6:57

1/8 mile walk followed by 1/4 mile sprints - 4 sets:   1:21  / 1:25 / 1:19 / 1:21

1 mile run at 7:45

3 mile ruck @ 43 lbs @ 13:45 min mile
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 22, 2015, 06:35:38 PM
20 lb dumbbells, 50 second sets, 15 sec rest.  No idea how SC did this with 35's.


1.  w 35 lbs db's  -  10 Manmakers

2.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  35 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  12   8 count bodybuilders

9.   10 burpee / Pull ups

10.  12 walkout push ups

11.  1 minute plank hold

12.  40 leg raises 

13  1 minute cycle

14.  w 35 lbs db's  -  10 Manmakers

15.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
 
17.  35 sit ups 

18.  120 flutter kicks

19,  35-40 flat press w 35lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  12 Burpee plus standing long jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 35 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 35lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 35lbs

29.  1 minute cycle

30.  1 minute plank

31.  35 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

35.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 35lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings 

40.  12-15 manmakers w 35lbs dumbbells

41.  1 minute plank

42.  35 sit ups

43.  1 minute cycle

44.  20 pop ups

45.  12 walk out push ups
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 22, 2015, 06:36:24 PM
5 set circuit, 3 min rest between circuits:

DB Bench x 5

Front Squat x 5

Hex DL x 5
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 22, 2015, 06:37:31 PM
Pull up / Push up / Sit up pyramid........100 / 200 / 300 in 32 min.

2 min jog,

timed 3 min 1/2 mile

50 sec atomik bomb hang
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on May 22, 2015, 07:44:53 PM
Pull up / Push up / Sit up pyramid........100 / 200 / 300 in 32 min.

2 min jog,

timed 3 min 1/2 mile

50 sec atomik bomb hang

explain the pyramid...and what is an atomic bomb hang?
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 23, 2015, 02:14:05 PM
explain the pyramid...and what is an atomic bomb hang?

1 pull up, 2 push up, 3 sit up....use the 1x/2x/3x sequence for each successive set until you do 5 pull up / 10 push up / 15 sit up.....that's the warm up.   Then you wait a minute between sets and do five more sets starting with 6 / 12 / 18 until you reach a set of 10 pull up / 20 push up / 30 situp.....then run the ladder back down 9, 8, etc...until a final set of 1 / 2 / 3.   It ends up being 100 pull up, 200 push up and 300 sit up in about 30-32 minutes.

These are atomik bombs, a form of climbing hold:

(http://tnttraining.ca/wp-content/uploads/2014/06/TNT-Atomik-Meduim-Bombs-800x800-300x300.jpg)

They can be used for a variety of exercises, but I have them hanging off chains on my squat cage, and use them for different types of pullups, or just timed hangs.  They're more difficult to hold, so I try to just hold them and hang for a minute +, but failed last time as I lost concentration and my foot hit the floor.

Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on May 23, 2015, 07:48:00 PM
1 pull up, 2 push up, 3 sit up....use the 1x/2x/3x sequence for each successive set until you do 5 pull up / 10 push up / 15 sit up.....that's the warm up.   Then you wait a minute between sets and do five more sets starting with 6 / 12 / 18 until you reach a set of 10 pull up / 20 push up / 30 situp.....then run the ladder back down 9, 8, etc...until a final set of 1 / 2 / 3.   It ends up being 100 pull up, 200 push up and 300 sit up in about 30-32 minutes.

These are atomik bombs, a form of climbing hold:

(http://tnttraining.ca/wp-content/uploads/2014/06/TNT-Atomik-Meduim-Bombs-800x800-300x300.jpg)

They can be used for a variety of exercises, but I have them hanging off chains on my squat cage, and use them for different types of pullups, or just timed hangs.  They're more difficult to hold, so I try to just hold them and hang for a minute +, but failed last time as I lost concentration and my foot hit the floor.



okay..thanks..good job!
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 24, 2015, 09:01:32 PM
One mile run in 6:37

1/8 mile walk with 1/4 sprint:  1.18 / 1.25

Speed ruck 1 mile:  11:20 (fasted yet) 38lb pack

Kept ruck on for:

30 sets of 45 sec with 30 sec rest:  Various exercises - planks, sandbag carries, bleacher steps, flutter kicks, sandbag chain pulls, box squats.....

Pretty good workout.  1st time doing full exercises with ruck on.
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on May 24, 2015, 09:20:12 PM
One mile run in 6:37

1/8 mile walk with 1/4 sprint:  1.18 / 1.25

Speed ruck 1 mile:  11:20 (fasted yet) 38lb pack

Kept ruck on for:

30 sets of 45 sec with 30 sec rest:  Various exercises - planks, sandbag carries, bleacher steps, flutter kicks, sandbag chain pulls, box squats.....

Pretty good workout.  1st time doing full exercises with ruck on.

you at 100%?
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 25, 2015, 05:35:59 AM
you at 100%?

Not sure.   Still afraid to test leg/hip with too many lunges.   Not full strength on presses either but the surgery sure got rid of the pain.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 29, 2015, 03:09:19 PM
3.2 mile ruck.  Bad training week.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on May 31, 2015, 06:46:59 AM
1 mile run in 6:58

1/8 walk 1/4 mile run @ 1:17
1/8 walk half mile in 3:02 - screwed this up...wanted half mile in 3 min...first lap was 1:17 on this one too.  I must have slowed down a lot, but didn't feel like I did...lame.
1/8 walk 1/4 run @ 1:25

80 lb sand bag carry for 1/4 mile
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 01, 2015, 06:41:08 PM
Yesterday:

Giant Set 3x

DB Press / Front Squat / Hex Dl    All x 5   Shoulder getting better at heavier presses, but still need to baby it a bit.

5 consecutive sets:

10 JJ
10 push up
5 pull up
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 01, 2015, 06:44:19 PM
BFL Carido 1 deg incline, treadmill since it's pouring rain and 47 degrees on June 1.

2 min: walk at 3.2
1 min: 6.1
1 min: 7.1
1 min: 8.1
1 min: 9.1

Repeat that 4x

Then 1 min: 10 mph @ 2 deg incline
1 min: 6.1

20 Total Min.

Then 12 sprints @ 10 mph.....20 seconds each, 10 seconds rest....incline (2,4,12,10 (brutal),2,1,1,1,1,1,1,2)
walk 1.5 min
jog 1 min.

Giant set:
12 box jump
1 min plank
45 sec hang
20 MB slams (12lb)
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on June 02, 2015, 02:56:43 PM
BFL Carido 1 deg incline, treadmill since it's pouring rain and 47 degrees on June 1.

2 min: walk at 3.2
1 min: 6.1
1 min: 7.1
1 min: 8.1
1 min: 9.1

Repeat that 4x

Then 1 min: 10 mph @ 2 deg incline
1 min: 6.1

20 Total Min.

Then 12 sprints @ 10 mph.....20 seconds each, 10 seconds rest....incline (2,4,12,10 (brutal),2,1,1,1,1,1,1,2)
walk 1.5 min
jog 1 min.

Giant set:
12 box jump
1 min plank
45 sec hang
20 MB slams (12lb)

Good job..really pushing yourself
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 02, 2015, 04:54:04 PM
Good job..really pushing yourself

Thanks - kind of have to - have a Super Spartan in a couple weeks - never done one - 10 miles + stuff.  Not expecting it to be too hard, but want to make sure I don't feel I waste the next few weeks.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 05, 2015, 05:17:03 AM
5.84 miles @ 7:29 per mile.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 06, 2015, 06:47:35 PM
Pull up / push up / goblet squat pyramid.....100 / 200 / 200

Box jumps x 8 @ 24 inch ---->  DB curl to press x 8
Box jumps x 8 @ 30 inch ---->  DB curl to press x 8
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 08, 2015, 05:09:48 AM
7.2 mile road/trail combo run @7:53 per.  Terrain was very bad (might have seen an Orc or something deep in the woods, or could have been fatigue).

Realized the 200 or so goblet squats from the day before were not the best thing to do the day before trail running.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 11, 2015, 04:24:06 AM
DB bench 5 x 5 - used the 100s for the first time since surgery.  Not 100% strong yet.

Weighted pull up with 25lb db - 4 x 5 ------> superset hex DL x 2.


3 sets:  Run 1 min @ 10 mph - 80 sec rest, but use 30 secs of that rest to hang and build grip - 20 sec / two hands / 10 sec 1 hand

Run 1/2 mile in 3 min.

Title: Re: GA recovery / SC GR Heavy thread
Post by: chaos on June 11, 2015, 06:27:31 PM
DB bench 5 x 5 - used the 100s for the first time since surgery.  Not 100% strong yet.



Still impressive.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 12, 2015, 05:27:15 AM
Still impressive.

Thanks - was only for last set.   First four were with 90s, but I have no 95s.  I think I need to print out the the rolleys smiley from here and stick them on my 110s, since I think that's what they think when I happen to look in their direction.

Wish I could do floor presses to work up to them, but I cannot get them in position at that weight.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 12, 2015, 07:59:57 PM
3.85 mile ruck, 43lbs in about 50 min......first real hot weather ruck....fucking sucks.  Prefer the winter for this.
Title: Re: GA recovery / SC GR Heavy thread
Post by: syntaxmachine on June 13, 2015, 05:41:12 PM
What kind of footwear do GR participants typically utilize?
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 13, 2015, 06:56:26 PM
What kind of footwear do GR participants typically utilize?

Depends on the distance/person.

A lot of people swear by Rocky C4T tactical boots, others by plain old Merril Moabs.  I ruck in Soloman XA Pro 3d trail shoes.   Winter/summer has an impact as well - some people just use sneakers for shorter distances in summer months.  It's a lot of personal preference.

I learned there actually is a lot to getting your feet/joints conditioned for this kind of stuff.  Definitely use bodyglide under your socks, or any other substance used to fight friction.

I started light after rehabbing my torn IT, upper thigh this winter, but still really felt the difference of not being conditioned.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 14, 2015, 05:57:40 PM
6 mile trail run over hills, rocks, ticks&leeches, horcrux, and maybe a smurf.

Tried Solomon Speedcross 3s for the first time.  They grip everything, but don't have a rockplate, so hitting any points on pick rocks gets felt.  Once they get that, these will be unbelievable.   Debating on whether to wear them for Super Spartan next Sat

(http://www.freesalestores.com/images/Salomon-Speedcross-3-CS-W008.jpg)
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on June 14, 2015, 06:06:50 PM
6 mile trail run over hills, rocks, ticks&leeches, horcrux, and maybe a smurf.

Tried Solomon Speedcross 3s for the first time.  They grip everything, but don't have a rockplate, so hitting any points on pick rocks gets felt.  Once they get that, these will be unbelievable.   Debating on whether to wear them for Super Spartan next Sat

(http://www.freesalestores.com/images/Salomon-Speedcross-3-CS-W008.jpg)

How much were they?..They look really awesome
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 14, 2015, 06:22:44 PM
How much were they?..They look really awesome

In stores, they're $130......but, I got that color for $79 off amazon.   It's funny - the prices differ greatly according to color/size.  I ordered 10s in blue that were $88 but too tight in this shoe.  Went I went re-order 10.5s in blue they were $107.   Saw the goofy red ones for $79 in my size and ordered.  They actually look pretty cool in person.

They have black, grey, camo - all look great, but more expensive.
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on June 14, 2015, 06:27:56 PM
In stores, they're $130......but, I got that color for $79 off amazon.   It's funny - the prices differ greatly according to color/size.  I ordered 10s in blue that were $88 but too tight in this shoe.  Went I went re-order 10.5s in blue they were $107.   Saw the goofy red ones for $79 in my size and ordered.  They actually look pretty cool in person.

They have black, grey, camo - all look great, but more expensive.

are they comfortable to walk in?..might pick up a pair
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 15, 2015, 04:22:08 AM
are they comfortable to walk in?..might pick up a pair

Not really meant for that.  Use is not recommended on street surfaces and stuff.   Wears down the cleats.

But yes, comfortable.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 17, 2015, 03:54:29 AM
45 sets of 50 seconds, 15 seconds rest in between.   Used DB from 20-35, all sprints at 10 mph.

Various stuff - presses, pull ups, sprints @ 10 mph, planks, burpees, etc......
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 18, 2015, 06:24:18 PM
2 mile run in 14:30

1 mile of 80 steps of walk, 50 steps of sprint.

That's it.  First test of rehabbed shoulder/leg with Super Spartan on Sat.  10 miles / 30 obstacles.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 20, 2015, 01:44:14 PM
Super Spartan done.  Was only 8 miles, a couple of the obstacles were a real bitch though.   Got through them all except one were I f'n slipped and missed rope and had to do the 30 burpee penalty.

No injuries but a bunch of scrapes and a few bruises.

No biggie.
Title: Re: GA recovery / SC GR Heavy thread
Post by: andreisdaman on June 20, 2015, 03:07:24 PM
2 mile run in 14:30

1 mile of 80 steps of walk, 50 steps of sprint.

That's it.  First test of rehabbed shoulder/leg with Super Spartan on Sat.  10 miles / 30 obstacles.

Im gonna see if I can beat your two mile run in 14:30 tomorrow..gives me something to aim for...I'm not a good runner at all


Couldn't beat YOUR TIME...I was dismal.....covered 2 miles in 24 minutes..was never a great runner...even in the army 20 years ago I could only do 2 miles in 21 mins :-\ :-\
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on June 20, 2015, 05:59:12 PM
Im gonna see if I can beat your two mile run in 14:30 tomorrow..gives me something to aim for...I'm not a good runner at all

Good luck.  Post your time then I'll beat it.  ;D
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on July 02, 2015, 05:55:47 PM
Got lazy for the weeks following the Super.  Limited to:

Last Sat:  2.56 mile fast ruck in 29:50

Tues:  8 sets box squats x 2 with one min rest.   5 sets DB press  x 8  superset chin ups 12/10/10/10/10

Today:  4.87 mile trail run / 25 pushups after each mile.   I was poor at the end, and tripped in the woods too.

In addition, it's time to care a bit about aesthetics again - will be adding in close stance bodybuilding squats 2x week - oh brother  ::)
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on July 11, 2015, 08:34:00 AM
DB Bench x 5 superset close stance gay squats x 8

Mile run at 6:47

5 sets

Squat x 10 / Pushup x 10 / Pullup x 5

Contemplating doing 3 sets of squats every day for two weeks just....because.
Title: Re: GA recovery / SC GR Heavy thread
Post by: Grape Ape on July 13, 2015, 07:44:30 PM
2.02 mile run @ 14:47

20 circuits:  30 sec run hard  / 30 sec run easy

2.01 mile run @ 15:14
Title: Re: GA recovery / SC GR Heavy thread
Post by: Donny on July 15, 2015, 10:01:13 AM
2.02 mile run @ 14:47

20 circuits:  30 sec run hard  / 30 sec run easy

2.01 mile run @ 15:14
NICE grape
Title: Re: GA training thread
Post by: andreisdaman on July 15, 2015, 10:44:26 AM
Couldn't beat YOUR TIME...I was dismal.....covered 2 miles in 24 minutes..was never a great runner...even in the army 20 years ago I could only do 2 miles in 21 mins 
Title: Re: GA training thread
Post by: Grape Ape on July 15, 2015, 04:50:46 PM
Never noticed this thread before.  I enjoy a lot of runs, weighted hikes so I'll add a little

Monday i did a little 55lb backpack run up a hill that i frequently use. It's a 500 meter ascent and about 3km distance each way. I took 40 minutes to reach the top which wasn't too bad but it wasn't all out and I'd like to get it quicker. I'm going again tomorrow so i'll try and get an accurate distance and quicker time on it so i can start tracking progress.

That's impressive.  I dislike running with my ruck on, as it's brutal on the joints.  After the last spartan, I did a "speed ruck" a few days after trying to do like 10-11 min miles with it.   It cut a line of skin out of my back before I hit mile three.

I prefer the quick walk, followed by 100 shuffle step method.
Title: Re: GA training thread
Post by: Grape Ape on July 15, 2015, 04:51:38 PM
Couldn't beat YOUR TIME...I was dismal.....covered 2 miles in 24 minutes..was never a great runner...even in the army 20 years ago I could only do 2 miles in 21 mins 

"A" for effort.

I'll bet if you kept it up, you could lower your time if you used some methods.

Also, thanks Donny.
Title: Re: GA training thread
Post by: Grape Ape on July 15, 2015, 08:20:05 PM
DB Single arm floor press 5 x 8 superset close stance squats 4 x 8  (my legs are still sore from weekend softball for some reason.  8 mile Spartan race, no problem.  Softball, problem)

5 giant sets, no rest between sets:
10 jumping jacks
10 push up
5 pull up (10 first set, just because)

5 giant sets, no rest:
Woodchoppers 3 x 15 per side
Plank x 30 sec (45 on last)
5 pull up (20 sec hang at last)

3 sets shoulder/RC circuit 30 reps, various exercises, no rest

3 sets hammer curl x 8

40 sec hold/two hand hang from 1.5" u-rope - forearms were gassed at this point.



Title: Re: GA training thread
Post by: Grape Ape on July 16, 2015, 05:48:35 AM
I'm quite lucky now to not really get any issues from it, I did used to get quite a bit of joint pain but aside from a bad back that i have now from weightlifting, it's not too bad.
 I like running with it quite a bit, as well as longer 8-10 mile speed rucks along an old, disused railway sometimes. I do still have to wear custom orthotics though for flat feet, and tape up the usual trouble areas on my toes. It's only if i've been going for hours now that i might have to think about taping up parts of my lower back for any rubbing.

I was hoping to get out to the hill later today but might just have to settle for a standard run. Squats were done on tues 3 sets of 5, so legs should be good after the day off.

My back has generally been fine with rucking.   Even the shoulder I had operated on in Feb is fine.  The issue I had was from the ruck bouncing and moving when I ran with it. Strap would take care of that, I believe.
Title: Re: GA training thread
Post by: Donny on July 16, 2015, 05:57:18 AM
we used to pad the shoulder area with cut out foam from sleeping mats which were not so spongy but stopped rubbing also the Bungees issued were used by some to hold your Kit as tight and solid as possible when tabbing/running.http://www.amazon.co.uk/Heavy-Olive-Elastic-Bungee-Cords/dp/B0060XOXBS
Title: Re: GA training thread
Post by: Donny on July 16, 2015, 06:04:44 AM
Bearing in mind i am talking about carrying a lot of kit too. not just webbing/large pack(for the sweats out there) or a Bergen. If you were In a Mortar Platoon you carried much more or if Milan. i remember seeing seeing the "drummers" carrying Jimpys(GPMG) for sustained Fire role with of Course Thousands of rounds.. The British Infantry Got Beasted. You gotta have the weight as best you can tight and distributed and Bergen high on your back. Lean forward when running.
Title: Re: GA training thread
Post by: Grape Ape on July 16, 2015, 06:18:33 AM
Bearing in mind i am talking about carrying a lot of kit too. not just webbing/large pack(for the sweats out there) or a Bergen. If you were In a Mortar Platoon you carried much more or if Milan. i remember seeing seeing the "drummers" carrying Jimpys(GPMG) for sustained Fire role with of Course Thousands of rounds.. The British Infantry Got Beasted. You gotta have the weight as best you can tight and distributed and Bergen high on your back. Lean forward when running.

I am glad I am just exercising and not doing that stuff.   I will take the leaning forward advice and give it a shot.

Right now this is what I use:

(http://i148.photobucket.com/albums/s15/beballardjr/GoRuck/GR1/SAM_0715_zps93d587d3.jpg)

This pic was lifted off the internet, mine is black.  Recently, they came out with weights specifically designed for this, they're small, and double as a kettle bell.  I have this in the pack with a 10lb plate added:

(http://www.itstactical.com/wp-content/uploads/2015/05/goruck-plates-03.jpg)


That weight is better, since it fits in a compartment and can be attached to the molle webbing in the ruck.  I used to just use weights.   Once I face planted in the woods and the 35lb plate I had hit me in the back of the head.  This is much better.
Title: Re: GA training thread
Post by: Donny on July 16, 2015, 06:24:04 AM
I am glad I am just exercising and not doing that stuff.   I will take the leaning forward advice and give it a shot.

Right now this is what I use:

(http://i148.photobucket.com/albums/s15/beballardjr/GoRuck/GR1/SAM_0715_zps93d587d3.jpg)

This pic was lifted off the internet, mine is black.  Recently, they came out with weights specifically designed for this, they're small, and double as a kettle bell.  I have this in the pack with a 10lb plate added:

(http://www.itstactical.com/wp-content/uploads/2015/05/goruck-plates-03.jpg)


That weight is better, since it fits in a compartment and can be attached to the molle webbing in the ruck.  I used to just use weights.   Once I face planted in the woods and the 35lb plate I had hit me in the back of the head.  This is much better.

you are more up to date than me Grape..
Title: Re: GA training thread
Post by: Grape Ape on July 16, 2015, 06:26:53 AM
you are more up to date than me Grape..

Yeah, but you did it for real.
Title: Re: GA training thread
Post by: Donny on July 16, 2015, 06:30:52 AM
Yeah, but you did it for real.
yes and would do it again if i was younger again  :)
Title: Re: GA training thread
Post by: andreisdaman on July 16, 2015, 06:33:42 AM
you guys can keep all of that crap......where's the nearest couch?
Title: Re: GA training thread
Post by: Grape Ape on July 16, 2015, 06:36:47 AM
you guys can keep all of that crap......where's the nearest couch?

This will not help you run faster.
Title: Re: GA training thread
Post by: Donny on July 16, 2015, 06:37:33 AM
This will not help you run faster.
;D
Title: Re: GA training thread
Post by: Grape Ape on July 16, 2015, 07:20:49 AM
GR used to require 6 bricks, and the pack had to just be at least 35lbs or something if you weigh over 150.  But they figured out how to make $$, and the weight is cool, so I didn't mind buying.
Title: Re: GA training thread
Post by: Grape Ape on July 17, 2015, 04:55:40 PM
10 sets, no rest between sets:

10 JJ / 10 push up / 5 pull up

5k
Title: Re: GA training thread
Post by: Grape Ape on July 19, 2015, 09:47:20 AM
Yesterday:

10 mile run @ 8:22 avg.  Pretty tired last mile.
Title: Re: GA training thread
Post by: Grape Ape on July 19, 2015, 04:09:14 PM
that's a decent pace. i could only be bothered doing 4 miles yesterday. Shit pace too, i just didn't have the energy.

I need to slow down the pace and get better at running.
Title: Re: GA training thread
Post by: Grape Ape on July 21, 2015, 06:31:16 AM
Single arm DB floor press - x 4

3 nonstop circuits:

Pull up x 8
Farmer's walk with hex bar
Plank x 1 min
Lunges x 20
Box Jump

3 min half mile.

Short workout.
Title: Re: GA training thread
Post by: Grape Ape on July 25, 2015, 02:09:17 PM
Pull up / push up / sit up pyramid.

100 pull up
200 push up
300 sit up

1 mile ruck to get used to it again....Time to amp up the volume daily/weekly.

Will try to run/ruck 6x week for the next six weeks.
Title: Re: GA training thread
Post by: Grape Ape on July 27, 2015, 06:17:17 AM
5k in 22:30
Title: Re: GA training thread
Post by: Grape Ape on July 28, 2015, 05:38:28 PM
good effort. I've just agreed to a 27 miler in 4 days. done fuck all training for it other than a few 4 mile bimbles, so i will likely die. Might start a thread somewhere about it as it will be funny.

Feel free to post workouts here.

Good luck.
Title: Re: GA training thread
Post by: Grape Ape on July 29, 2015, 06:48:11 PM
45 sets of 50 seconds each, various exercises, 15 sec rest between sets.

Brutal.
Title: Re: GA training thread
Post by: andreisdaman on July 30, 2015, 06:24:43 AM
45 sets of 50 seconds each, various exercises, 15 sec rest between sets.

Brutal.

sounds like it
Title: Re: GA training thread
Post by: Grape Ape on July 30, 2015, 06:49:14 PM
Front squats super set with pull ups

20 reps - 12 pull up
15 reps - 10 pull up
10 reps - 8
8   reps - 8
5   reps - 6
2   reps - 6

Run 1 mile easy in 7:30

2 sets - 25 push up, 25 sec hold from 1.5 inch rope

2 sets - run 1/4 in 1:30 super set _aj_ style hex bar press
Title: Re: GA training thread
Post by: Grape Ape on August 03, 2015, 08:50:21 AM
Ran one mile @ 6:40

1/8 walk, followed by 1/4 runs:  1:15 / 1:29: 1:25 / 1:25  - essentially a 5:35 mile broken into chunks.

Ran one mile @ 7:30

20 sets of 40 seconds of exercise on turf field, 20 seconds rest between sets.
Title: Re: GA training thread
Post by: Donny on August 03, 2015, 08:51:59 AM
Good Drills grape  ;D
Title: Re: GA training thread
Post by: Grape Ape on August 04, 2015, 04:30:07 PM
Pull up / push up / sit up pyramid.

100 pull up
200 push up
300 sit up
Title: Re: GA training thread
Post by: andreisdaman on August 04, 2015, 07:37:59 PM
Pull up / push up / sit up pyramid.

100 pull up
200 push up
300 sit up

liar ;D
Title: Re: GA training thread
Post by: Grape Ape on August 04, 2015, 08:42:30 PM
liar ;D

lol, no.

It's not even difficult at this point.
Title: Re: GA training thread
Post by: andreisdaman on August 05, 2015, 07:20:34 AM
lol, no.

It's not even difficult at this point.

Awesome!...just exactly how do you pyramid those exercises???....you pyramid up or down?....in how many increments?
Title: Re: GA training thread
Post by: Grape Ape on August 05, 2015, 07:29:35 AM
Awesome!...just exactly how do you pyramid those exercises???....you pyramid up or down?....in how many increments?

Start

1 pull up / 2 push up / 3 sit up

Do that until 5 / 10 /15   Then rest one min between sets until you hit 10 / 20 / 30.....then run it back down.  Takes about a half hour.....the sit ups are the hardest for me personally, push ups the easiest.
Title: Re: GA training thread
Post by: andreisdaman on August 05, 2015, 07:50:09 AM
Start

1 pull up / 2 push up / 3 sit up

Do that until 5 / 10 /15   Then rest one min between sets until you hit 10 / 20 / 30.....then run it back down.  Takes about a half hour.....the sit ups are the hardest for me personally, push ups the easiest.

If you put a gun to my head and a BBC to my ass , I couldn't do even 2 pullups :D
Title: Re: GA training thread
Post by: Grape Ape on August 05, 2015, 08:08:20 AM
I was bad at them too....just have to stick with it.
Title: Re: GA training thread
Post by: Grape Ape on August 07, 2015, 06:08:01 AM
1 mile run @ 7:13
4 sets: 1/8 mile walk followed by 25 pushups followed by 1/4 hard run @ 6 mph pace
1 mile run @ 7:30

3 mile ruck @ 43:30
Title: Re: GA training thread
Post by: Grape Ape on August 07, 2015, 07:46:18 PM
Shit workout with front squats and stuff.
Title: Re: GA training thread
Post by: Grape Ape on August 09, 2015, 05:34:52 PM
Good workout followed shit workout from Friday.  Strep must be leaving my system.

1 mile @ 6:34

1/4 mile 80lb sand bag carry (arms crossed in front, not on shoulder)  stop 4 times and do 25 push up, 100 total.

1 mile @ 6:53

100 yard weight pull (backwards run and row)

1/4 mile 80lb sand bag carry on shoulders.  Stop half way and do 50 plyo jumps up bleachers, 1:03 plank at end

50 yard 40lb sand bag rotational throw followed by 5 push up (50 total)  / 50 crunch

1 mile run @ 6:38   1:05 plank at end
Title: Re: GA training thread
Post by: Grape Ape on August 11, 2015, 06:49:53 PM
DB Bench 15/12/10/8  superset Atomik Bomb pull up 12 / 10 / 6

Split Landmine press 3 x 10 superset TRX Row 3 x 8

Shoulder circuit - laterals, band pulls and Atomik bomb times hangs.....been awhile on these....lost some grip strength at that angle.
Title: Re: GA training thread
Post by: Grape Ape on August 13, 2015, 03:24:44 AM
4.3 mile ruck with 40lbs in 58:03

Going to add a mile or so a week to get back to 12 comfortable ones.
Title: Re: GA training thread
Post by: andreisdaman on August 13, 2015, 10:23:38 AM
4.3 mile ruck with 40lbs in 58:03

Going to add a mile or so a week to get back to 12 comfortable ones.

you're nuts ;)
Title: Re: GA training thread
Post by: Grape Ape on August 13, 2015, 10:42:37 AM
you're nuts ;)

Yes, my wife reminds me constantly.
Title: Re: GA training thread
Post by: andreisdaman on August 13, 2015, 10:43:33 AM
Yes, my wife reminds me constantly.

Dude..pull back a little..you don't want to drop dead the day after they made you a mod :D :D
Title: Re: GA training thread
Post by: Grape Ape on August 13, 2015, 10:50:56 AM
Dude..pull back a little..you don't want to drop dead the day after they made you a mod :D :D

Already was a mod....this was just making my powers unmatched.

But, 4 miles was easy and safe, so i'm good....doing a GoRuck end of Sept and a Spartan Beast about 10 days prior to that.

Need to keep going.
Title: Re: GA training thread
Post by: Grape Ape on August 13, 2015, 01:00:10 PM
Good man. Is it a heavy or selection?

Selection....LOL...never .

It's a Tough Challenge.  Was training for Boston Heavy last winter, and tore IT band and upper thigh......decided to scale back to a tough challenge for first one.  Still expecting it to be more brutal and tough than any event I've done in the past.
Title: Re: GA training thread
Post by: Grape Ape on August 13, 2015, 03:18:05 PM
mate, you're fit...prob more than you realise. I bet you could smash a selection with a few months training, but yeah better to start with a tough to gauge what it's like.  thigh injuries are shit though. I've ripped my adductor right off years ago that never repaired. looks weird but got back to full fitness after about 9 months. just aches now.

Thanks man - appreciate it.  But I don't know if you followed Soul Crusher when he posted here, but he's a fucking machine with this stuff and HE wouldn't even try selection.  That's for the 100 push up / 100 situp guys and it's 48 hours straight madness.

I hear you on the thigh.......i'm fine, but it's always "there".........tore it on a bodyweight lunge, of all things, and it was the back leg.
Title: Re: GA training thread
Post by: Grape Ape on August 13, 2015, 04:28:47 PM
haha no i've not seen his thread before, i'll have to have a look for it!

He got me into all this stuff.
Title: Re: GA training thread
Post by: Grape Ape on August 16, 2015, 07:36:34 PM
7.2 mile ruck @ 1:31.06

Then, 10 sets consecutive - 10 JJ / 10 push up / 5 pull up for 100 / 100 / 50  last three sets were only 4 pull up so had to make them up at the end.

Then, went right to neighbor's cookout for three beers.

No food yet.
Title: Re: GA training thread
Post by: Grape Ape on August 19, 2015, 05:54:34 PM
Way too fuckin' hot tonight.

Mile run in 6:22

Carry home depot bucket in front full of 70lbs of weight for 1/4 mile - 3 stops for sets of 25 push up, finish with 1:15 plank.

80lb sand bag carry on shoulders for 1/4 mile....stop half way for 50 plyo jumps up bleachers and 25 more push up, finish with 1:00 plank

Mile run in 6:43

That's it....too hot.  I kind of suck at carrying the bucket.
Title: Re: GA training thread
Post by: Grape Ape on August 21, 2015, 08:50:57 PM
Surgically repaired shoulder felt a bit fatigued today, so I shut it down.

DB press  20/12/10/8 super set with 5 pull ups

Front squat 1 x 8  6 x3 super set with 5 pull ups

One giant set:

Run treadmil @ 6 min mile for 1:30
120 lb weight sled pull
5 DB snatch
5 pull up....

stopped....letting shoulder rest....will run or ruck exclusively next 3-4 days.
Title: Re: GA training thread
Post by: Grape Ape on August 23, 2015, 09:10:26 PM
95 all day here - too hot outside....

2 miles in 15:20 - cut short run - 95 degrees is too much.

Place where I'm at had old school universal so I did some BS there just to mess around

5 consecutive Giant sets:  machine neural press / machine squat / lat pull down.   Kept the reps above 12.

2 giants sets:  standing neutral DB / hammer curl / DB lunge.

First machine in a long time.  Felt really odd.
Title: Re: GA training thread
Post by: Grape Ape on August 28, 2015, 04:23:56 PM
Vacation rainstorm gave me a free 2 hrs:

35 sets of 50 seconds each / 15 rest

2 mile speed ruck in 23:50

10 - 20 second sprints / 20 sec rest - 10-11.2 mph
Title: Re: GA training thread
Post by: Grape Ape on September 01, 2015, 06:10:11 PM
3.01 mile run in 22:16, 7:24 pace

5k ruck home in 39:15
Title: Re: GA training thread
Post by: andreisdaman on September 01, 2015, 06:11:48 PM
you're a machine 8)
Title: Re: GA training thread
Post by: Grape Ape on September 03, 2015, 06:16:08 PM
Started a workout, stopped in the middle.  Too little sleep, too late at night.
Title: Re: GA training thread
Post by: CalvinH on September 04, 2015, 04:54:09 AM
you're a machine 8)
Started a workout, stopped in the middle.  Too little sleep, too late at night.


 ::) :D
Title: Re: GA training thread
Post by: Grape Ape on September 04, 2015, 05:53:54 AM

 ::) :D

This irony was not lost on me as I typed it.  I need to make up for that today.
Title: Re: GA training thread
Post by: Grape Ape on September 04, 2015, 03:58:41 PM
2 miles in 14:30

1/4 mile front sandbag carry with 85 pushups mixed in
1/4 mile sprint
1/4 mile shoulder sandbag carry
1/4 mile sprint

1:17 plank
50 crunch
Title: Re: GA training thread
Post by: Grape Ape on September 04, 2015, 05:25:34 PM
What weight are you rucking with now, grape?

I usually go with 40 lbs of weight + the ruck which is 3.8lbs or something.

For the event, only need 30lbs of weight.
Title: Re: GA training thread
Post by: Grape Ape on September 04, 2015, 08:01:20 PM
That's a nice weight, can get a good pace going with that. you will be absolutely flying with 30lbs, the difference will be crazy.

Soulcrusher (former poster here) taught me this cadence:

100 steps @ brisk walk
100 steps @ shuffle pace

Found this puts me at 12 min mile pace.

Thing is, I've seen some commentary on the GR challenges = once they made the team do a walking lunge around the perimeter of Detroit stadium - I couldn't even fathom that the way my legs feel after a long ruck......hoping I just rise to the occasion.
Title: Re: GA training thread
Post by: Grape Ape on September 07, 2015, 06:32:04 PM
Yesterday - Family hike over a mountain - 3 miles in about double the time it usually takes me with the ruck on and full.  Pretty steep stuff though.
Title: Re: GA training thread
Post by: Grape Ape on September 07, 2015, 07:48:28 PM
Mile run in 6:24

1/4 mile 80 lb sandbag front, side carry - 100 push ups mixed in

2 Mile speed ruck in 22:40

50 yard bear crawl with ruck
50 yard sand bag drag with ruck
2 30 sec planks with ruck / 15 sec rest
50 yard sand bag drag

Mile run in 6:43
Title: Re: GA training thread
Post by: Grape Ape on September 09, 2015, 05:47:26 AM
DB press pyramid 15/12/10/8/6  all superset with Hex bar DL / 5 reps - don't want to do too much weight as events approach.

3 sets of 5 atomik bomb pull ups with 20 sec hold at top of last rep, superset overhead press 12-15 with hold at end.

That is it.
Title: Re: GA training thread
Post by: Grape Ape on September 09, 2015, 06:59:13 PM
5.83 mile night run.

46:04 / 7:54 pace - was on the phone for the first four miles.
Title: Re: GA training thread
Post by: andreisdaman on September 10, 2015, 06:34:43 AM
5.83 mile night run.

46:04 / 7:54 pace - was on the phone for the first four miles.

wow..able to talk coherently on the phone and run as well..good job
Title: Re: GA training thread
Post by: Grape Ape on September 10, 2015, 06:47:32 AM
wow..able to talk coherently on the phone and run as well..good job

slightly sub 8 min mile pace is apparently a comfortable talking pace.  I've read that your "comfort pace" is defined as just that - the speed which you can hold casual conversation.

Wasn't the plan, though, just happened to get a call that I had to take about 1/4 mile in.
Title: Re: GA training thread
Post by: andreisdaman on September 10, 2015, 10:02:50 AM
slightly sub 8 min mile pace is apparently a comfortable talking pace.  I've read that your "comfort pace" is defined as just that - the speed which you can hold casual conversation.

Wasn't the plan, though, just happened to get a call that I had to take about 1/4 mile in.

Working out and conducting business at the same time....talk about multi-tasking...what a BOSS! 8)

True Getbigger
Title: Re: GA training thread
Post by: Grape Ape on September 12, 2015, 03:48:23 PM
Yesterday:

1 mile run in 6:43
70 lb bucket carry

That was it....wasn't even planning on working out.


Today

5.75 mile hilly trail run.  Focus on pace on flat, and sprinting down hill.  Luckily didn't fall on rocks.

10x plyo box jump / 10 push up / 10 pull up

10 sets focus on grip:

30 sec hang from bar / rope / atomik bomb followed push up x 10  1 min rest

Neutral grip single arm db floor press 3 x 8
Title: Re: GA training thread
Post by: Grape Ape on September 13, 2015, 05:34:20 PM
Unexpected 9.9 mile ruck, half in torrential downpour.

iPhone now submerged in rice overnight since it got a bit wet.
Title: Re: GA training thread
Post by: Grape Ape on September 13, 2015, 08:29:33 PM
Hopefully a Chinese guy will stop by overnight and fix it! I did a fast 4 miler the other day, will crack an 8 miler tomorrow. Only good thing about the rain is it cools you down.

You are right.

The rain is what caused it to go 10 instead of 6.  When it became semi-hurricane, it became totally fun, and I need the experience of my shoes being soaked, so I changed course.  Thoroughly enjoyed it.  I usually listen to music or baseball games, this time I just walked that last four miles in the dark while my iPhone was packed away.
Title: Re: GA training thread
Post by: Grape Ape on September 16, 2015, 05:27:07 AM
45 sets, various exercises......55 seconds each / 15 seconds rest in between.
Title: Re: GA training thread
Post by: Set It Up on September 16, 2015, 01:51:27 PM
45 sets, various exercises......55 seconds each / 15 seconds rest in between.

weights exercises or bodyweight?
can you post some examples?

thanks
Title: Re: GA training thread
Post by: Grape Ape on September 16, 2015, 05:39:03 PM
weights exercises or bodyweight?
can you post some examples?

thanks

Sure - here's the exact list.  I got this workout from SoulCrusher - he uses 35lb dumbells, I'll put the weights I use.....haven't worked up to exactly one minute per, as I stated I did 55 seconds....first time I did 45 seconds per, with 20 lb dumbbells and worked up from there........some of these exercise will need to be Youtubed to figure them out - like the first one - manmakers - is a dumbbell curl to press, then drop to a burpee, pushup, then one arm row on each side while in push up position...that's one rep.

I use the "seconds" timer app on my phone.

Have to keep eye on the clock for precision.  I don't always get the required reps, as they're built on one minute, but I try to get close, and sometimes I substitue exercises on the fly if my shoulders are barking - like I'll just free hang, from the bar, push the prowler, run on treadmill.........

Light weights, but only 15 seconds rest between is a beast.


1.  w 25 lbs db's  -  10 Manmakers

2.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  25 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  12   8 count bodybuilders

9.   10 burpee / Pull ups

10.  12 walkout push ups

11.  1 minute plank hold

12.  40 leg raises  

13  1 minute cycle

14.  w 25 lbs db's  -  10 Manmakers

15.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
  
17.  35 sit ups  

18.  120 flutter kicks

19,  35-40 flat press w 35lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  12 Burpee plus standing long jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 20 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 35lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 35lbs

29.  1 minute cycle

30.  1 minute plank

31.  25 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

35.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 25lbs dumbbells

39.  each arm 25 lb dumbells -  8 squat / upright row    7 dumbbell swings  

40.  12-15 manmakers w 25bs dumbbells

41.  1 minute plank

42.  25 sit ups

43.  1 minute cycle

44.  20 pop ups

45.  12 walk out push ups


15 seconds rest between each set - usually works out to an hour almost exactly.  If I have time, will ruck after sometimes.
  
Title: Re: GA training thread
Post by: Set It Up on September 16, 2015, 05:44:31 PM
thats disgusting--Id need to call 911 quarter way thru

heres what i did today--long way to go to work up

Giant set:
Power Cleans
80 pound kettlebell swing
side laterals holding them up as long as I can
rear laterals
repeat 4 times

then a shitload of heavy shrugs

Cardio
30 second sprint up the highest incline on treadmill
straight to
60 seconds as hard as possible on stepper
straight to
60 seconds speed punching bag
straight to
40 seconds bicycyle crunch
repeat 5 times
then 30 minutes slow jog/fast walk
Title: Re: GA training thread
Post by: Grape Ape on September 16, 2015, 08:02:40 PM
thats disgusting--Id need to call 911 quarter way thru

heres what i did today--long way to go to work up

Giant set:
Power Cleans
80 pound kettlebell swing
side laterals holding them up as long as I can
rear laterals
repeat 4 times

then a shitload of heavy shrugs

Cardio
30 second sprint up the highest incline on treadmill
straight to
60 seconds as hard as possible on stepper
straight to
60 seconds speed punching bag
straight to
40 seconds bicycyle crunch
repeat 5 times
then 30 minutes slow jog/fast walk

That's great..combining strength movements with conditioning/cardio is key, in my opinion......just keep moving.   Keep going.
Title: Re: GA training thread
Post by: Grape Ape on September 17, 2015, 05:27:45 AM
Last night:

DB bench 15/12/10/6/5 all super set with 5 pull up

1/2 mile easy jog on treadmill.

5 30 sec sprints @ 10 mph 4 degree incline, last sprint 1 minute  1/2 at 8 degree, 1/2 at 0.  --- all super set with 5 pull up in between sprint.

That's it......probably take the next two days off.
Title: Re: GA training thread
Post by: Grape Ape on September 20, 2015, 06:57:31 AM
The Spartan Beast was a monster - harder than expected.

I got every obstacle (39?)  no burpee penalties, but did them after the last one because it was close.

13+ miles, up and down the mountain 5-6 times, much harder than I thought.   My buddy suffered severe dehydration and vomiting and did not finish.

Quads sore to the touch today.
Title: Re: GA training thread
Post by: Grape Ape on September 20, 2015, 03:27:10 PM
Good effort, do you bother with ice and foam rolling or anything? I never used to, but i use a rolling stick these days and it seems to help a little.
 How did the race work with regards to hydration? did you carry camelbacks or were staff handing out water?

Rolling definitely helps...I totally believe that.

BUT, ride home for me was 4 hours, so I got home around 10 p.m. and had some bourbon and wife, so I didn't do anything to help recover like I should have.

I will roll tonight.

Probably ruck tomorrow.
Title: Re: GA training thread
Post by: Set It Up on September 20, 2015, 03:58:52 PM
I just did rolling for the first time. Wow it makes a difference
Title: Re: GA training thread
Post by: Grape Ape on September 20, 2015, 04:17:21 PM
I just did rolling for the first time. Wow it makes a difference

Awesome.

And the thing is, you will actually get better at it the more you do it.  You actually attack the parts that hurt, knowing it will fix it.
Title: Re: GA training thread
Post by: CalvinH on September 21, 2015, 04:57:46 AM
The Spartan Beast was a monster - harder than expected.

I got every obstacle (39?)  no burpee penalties, but did them after the last one because it was close.

13+ miles, up and down the mountain 5-6 times, much harder than I thought.   My buddy suffered severe dehydration and vomiting and did not finish.

Quads sore to the touch today.


Damn that must have been hell...at least you had great weather.
Title: Re: GA training thread
Post by: Grape Ape on September 21, 2015, 06:00:33 AM

Damn that must have been hell...at least you had great weather.

It was pretty hard, and it's all because of the mountain.  Obstacles I did no problem - had zero problem with walls, rope climbs, weight pulls, hanging rope course, ring course, farmers walks, atlas stones, spider wall......all that no problem.  The bitch one were:

Carrying the home depot bucket filled with rocks through the 1/2-1/3 mile up hill /  down hill loop.  Probably put the bucket down about 6-7 times.

They did the same with the log carry twice.   It wears on you a bit, but I always take the extra ten seconds to pick the log that's smaller in circumference.  A lot of dumbasses just pick the first one they see.  Never put the log down, just switched from back, to shoulder to front carry.

They also did the same with sand bags twice....this was easy.

They had three - hundred yard barbed wire crawls.  One flat, one up hill, one down hill.  I generally roll through these rather than crawl......the bitch was when I rolled my shin into an iron pole when I veered off course on the down hill.

Spear throws are dumb....but did them...so many people fail this.

Title: Re: GA training thread
Post by: Grape Ape on September 23, 2015, 06:01:36 PM
1st workout since Beast.  Legs are still sore to touch, but need to do something....

3.25 mile normal ruck in 54:00.   Just walked at a normal pace, not caring about time.

5 sets with ruck on:

2 pull ups / 5 push up.
Title: Re: GA training thread
Post by: Grape Ape on September 24, 2015, 08:14:46 PM
3.7 mile ruck, 45 lbs 54:57....essentially same time as yesterday, with .4 mile more distance.
Title: Re: GA training thread
Post by: andreisdaman on September 25, 2015, 07:19:37 AM
1st workout since Beast.  Legs are still sore to touch, but need to do something....

3.25 mile normal ruck in 54:00.   Just walked at a normal pace, not caring about time.

5 sets with ruck on:

2 pull ups / 5 push up.

whats a normal pace for you?
Title: Re: GA training thread
Post by: Grape Ape on September 25, 2015, 07:28:44 AM
whats a normal pace for you?

If, I do the 100 steps walk / 100 steps "shuffle" method I'm in the 12 min range......brisk walk is 14-15.......regular walk 15-17.

I vary it......speed isn't really that important though....I just like to move a little quicker on the shorter ones to get it done.  BUT, I did do an 11:20 in mile 9-10 last time, but bouncing with the weight like that really wears on the ankles, shins, and knees.
Title: Re: GA training thread
Post by: Grape Ape on September 26, 2015, 09:10:05 PM
good workout day.....wasn't even tired after

Run one mile in 6:35

1:15 plank

Spreed Ruck 2 miles under 23 min

1/4 mile walk:  with 40 lb ruck, carry 80 lb sand bag....5 push up to start, walk 1/8 mile with bag...drop 10 pushup with ruck...10 walks up bleacher stairs with ruck........10 pushup with ruck, walk rest with sandbag

Ruck 1 mile in 11:20

Bear crawl with ruck 50 yds

Run 1 mile in 6:45

1:30 min plank
Title: Re: GA training thread
Post by: Grape Ape on September 27, 2015, 05:55:55 PM
Flag football.
Title: Re: GA training thread
Post by: Set It Up on September 27, 2015, 11:23:44 PM
good workout day.....wasn't even tired after

Run one mile in 6:35

1:15 plank

Spreed Ruck 2 miles under 23 min

1/4 mile walk:  with 40 lb ruck, carry 80 lb sand bag....5 push up to start, walk 1/8 mile with bag...drop 10 pushup with ruck...10 walks up bleacher stairs with ruck........10 pushup with ruck, walk rest with sandbag

Ruck 1 mile in 11:20

Bear crawl with ruck 50 yds

Run 1 mile in 6:45

1:30 min plank

good lord  :o :o :o
Title: Re: GA training thread
Post by: andreisdaman on September 28, 2015, 06:11:44 AM
good workout day.....wasn't even tired after

Run one mile in 6:35

1:15 plank

Spreed Ruck 2 miles under 23 min

1/4 mile walk:  with 40 lb ruck, carry 80 lb sand bag....5 push up to start, walk 1/8 mile with bag...drop 10 pushup with ruck...10 walks up bleacher stairs with ruck........10 pushup with ruck, walk rest with sandbag

Ruck 1 mile in 11:20

Bear crawl with ruck 50 yds

Run 1 mile in 6:45

1:30 min plank

Showoff :'(
Title: Re: GA training thread
Post by: Grape Ape on September 28, 2015, 07:30:41 AM
Showoff :'(
Lol.

Working out at the track helps me do better, since there's always sports teams / people, etc there.

When I'm home, it's not the same.
Title: Re: GA training thread
Post by: Grape Ape on September 29, 2015, 06:57:18 PM
5 sets no rest:

1 pull up / 2 push up / 3 sit up
2 pull up / 4 push up / 6 sit up
3 pull up / 6 push up / 9 sit up
4 pull up / 8 push up / 12 sit up
5 pull up / 10 push up /  15 sit up

Then wait one min between sets after each sit up set:

6 pull up / 12 push up / 18 sit up
7 pull up / 14 push up / 21 sit up
8 pull up / 16 push up / 24 sit up
9 pull up / 18 push up / 27 sit up
10 pull up / 20 push up / 30 sit up

9 pull up / 18 push up / 60 flutter kicks
8 pull up / 16 push up / 60 flutter kicks
7 pull up / 14 push up / 60 flutter kicks
6 pull up / 12 push up / 60 flutter kicks
5 pull up / 10 push up /  60 flutter kicks
4 pull up / 8 push up / 60 flutter kicks
3 pull up / 6 push up / 60 flutter kicks
2 pull up / 4 push up / 100 flutter kicks
1 pull up / 2 push up /  80 flutter kicks

So in about 30-32 min:

100 pull up / 200 push up / 165 sit up / 600 flutter kicks.

Personally, the sit ups are the worst part.
Title: Re: GA training thread
Post by: Set It Up on September 30, 2015, 11:20:43 AM
damn son, thats spectacular
Title: Re: GA training thread
Post by: Grape Ape on September 30, 2015, 11:35:38 AM
damn son, thats spectacular

Thank you for the support.

Admittedly, the pull ups at the end are pretty shitty.
Title: Re: GA training thread
Post by: Grape Ape on October 03, 2015, 12:53:36 PM
GoRuck challenge complete.

Hardest physical thing I've ever done.  Hard to describe....pushed so far beyond what you would think was possible.
Title: Re: GA training thread
Post by: Grape Ape on October 10, 2015, 07:30:50 PM
6.5 mile night ruck.

Great weather....sky was perfect - could see the Milky Way galaxy and all that....
Title: Re: GA training thread
Post by: Grape Ape on October 12, 2015, 02:33:09 PM
How did they organise the GoRuck thing? was it just a giant beasting or did they have different challenges to do etc?  I just chucked 55lbs on and bombed it up a hill again today, i try to do it at least twice a week.  Nice weather for it right now.

Over the course of the event, different "leaders" were picked, and he would give challenges or "time hacks".....essentially "get to X, it's 2.5 miles.....you have 55 minutes.....if you didn't make it, you got punished.  Thing is, we started with a giant 8 foot log and 25lb steel weight, but he added 5 big rocks from the river that were anywhere from 50-70 lbs and those had to be transported as well.  Plus one "casualty" which was a person that had to be carried.  Plus, he took all our food at the beginning and made us fill our rucksacks with dirt, which we had to toss into a pond for 5 minutes which mad mud.  Pack was probably 50+ for the 13 hrs.

We only passed two time hacks.

From what I've heard, our event was hard.

Your landscape looks awesome - what a great place.
Title: Re: GA training thread
Post by: Grape Ape on October 12, 2015, 03:08:23 PM
Good stuff, sounds like an awesome event. I bet all the hard work you put in before hand was worth it! Yeah parts of Scotland and Wales are amazing at certain times of the year, if you like getting up hills. Winter can be absolutely hellish but there's something rewarding about getting up there when it's blowing a storm.

Hills are great......I get the weather reward too.  I'd be up there.
Title: Re: GA training thread
Post by: Grape Ape on October 14, 2015, 06:19:56 PM
10 consecutive giant sets, no rest between

10 JJ
10 push up
20 squat
5 pull up

3 giant sets with ruck on:

10 box squats
prowler sled push
battle ropes
plank
hammer curl x 8

After next GR, I'm going to start lifting some weights......realized I've lost some posterior muscles after sitting on the box for the first time in a few months.
Title: Re: GA training thread
Post by: Grape Ape on October 17, 2015, 03:31:16 PM
So...yeah...haven't run for awhile...didn't realize it's been 3 weeks.

1 mile run @ 6:37

2 mile ruck @ 21:10

Kept ruck on:

40 second plank
1/8 mile ruck carrying 80 lb sandbag
10 x bleacher stair climbs
1/8 mile ruck w/sandbag
10 push up
50 yard bear crawl, non stop
80 flutter kicks

1 mile ruck @ 10:45

1/8 mile ruck w/sandbag
10 push up
1/8 mile ruck w/sand bag

No ruck
5 x 50yrd sprints, walk back
50 yrd bear crawl
20 sec plank

1 mile run @ 6:57




Title: Re: GA training thread
Post by: Grape Ape on October 19, 2015, 04:28:10 AM
1 hour flag football - lots of sprints
Title: Re: GA training thread
Post by: Grape Ape on October 23, 2015, 04:40:57 AM
2 nights ago;

Pull up / push up / flutter kick

100 / 200 / 800 or so in 30 min
Title: Re: GA training thread
Post by: Grape Ape on October 23, 2015, 04:41:21 AM
5 mile ruck in under and hour.....42lbs
Title: Re: GA training thread
Post by: Grape Ape on October 28, 2015, 06:06:45 PM
Did another GR on Saturday.....

Will start training again tomorrow, but it's weird not having anything to work towards.....

Need to find something.
Title: Re: GA training thread
Post by: Grape Ape on November 02, 2015, 05:49:30 AM
Box squats 10 x 2
DB press 5 x 5

5 consecutive sets;  10 jj / 10 push up / 5 pull up

Flag football - about 30-40 sprints
Title: Re: GA training thread
Post by: Grape Ape on November 05, 2015, 03:49:47 AM
4.17 mile ruck.

Totally unmotivated to train.
Title: Re: GA training thread
Post by: Grape Ape on November 14, 2015, 02:10:20 PM
DB bench  5/5/3/3

Weighted Pull up 3 x 8 superset Hex DL 3 x 5

Giant set x 2:

Single arm incline DB x 8
Overhead lunge x 10
RDL x 10

Box Squats 5/5/3/3

Single Arm DB floor press 3 x 8  superset Bulgarian split squat 3 x 10

Giant Set:

Row to chest 3 x 10
Swiss Ball leg curl 3 x 10
DB push press 3 x 10

Hex DL 5 / 3 / 2 / 1

Atomik Bomb pull ups 3 x 8  superset back squat 3 x 10

Giant sets

Walking lunge (goblet weight)
Single arm DB press
GH raise.


That was my first week back doing weight training.   Need to get past the phase were everything hurts.....Today ran 5 miles, which was the first run since the GR light a couple weeks ago.  The whole "use it or lose it" thing is entirely true.   I was able to do the run in a little under 37.5 minutes, but it was a struggle.

I have to figure out a happy medium now, between getting strong again, but maintaining conditioning.   I thought I could lift 3x a week, and mix in one run and one ruck......but not sure the joints will appreciate that.

After doing a DL single on my first week, I woke up feeling like someone slapped me across the upper back with a 2 x 4.
Title: Re: GA training thread
Post by: chaos on November 15, 2015, 06:11:37 PM


After doing a DL single on my first week, I woke up feeling like someone slapped me across the upper back with a 2 x 4.
Greatest feeling ever
Title: Re: GA training thread
Post by: Grape Ape on November 16, 2015, 06:41:03 PM
DB bench  5/5/3/3

Weighted Pull up 3 x 8 superset Hex DL 3 x 5

Giant set x 2:

Single arm incline DB x 8
Overhead lunge x 10
RDL x 10

3 mile ruck.

Getting stronger fast.
Title: Re: GA training thread
Post by: Grape Ape on November 18, 2015, 07:25:47 PM
Box Squats 5/5/3/3

Single Arm DB floor press 3 x 8  superset Bulgarian split squat 3 x 8
Giant Set:

Row to chest 2 x 10
Band rotational press 2 x 10
Band face pull 2 x 15
Title: Re: GA training thread
Post by: Grape Ape on November 20, 2015, 07:25:34 PM
Hex DL 5 / 3 / 2 / 1

Weighted Atomik Bomb pull ups 8/5/5  superset back squat 10/8/8

Giant sets

Goblet squat / box jump pop up
Push up
Swiss ball curl
Title: Re: GA training thread
Post by: Grape Ape on November 24, 2015, 04:46:26 AM
Flag football sunday.  Need to start running again.  Started to feel a bit gassed near the end.

DB bench  5/5/3/3

Weighted Pull up 3 x 8 superset Hex DL 3 x 5

Giant set x 2:

Single arm incline DB x 8
Overhead lunge x 10
Title: Re: GA training thread
Post by: Grape Ape on November 25, 2015, 04:18:50 PM
Box Squats 5/5/3/3

Single Arm DB floor press 3 x 8  superset Bulgarian split squat 3 x 10

Giant Set:

One arm DB Row 3 x 10
RDL  3 x 8
Landmine press 3 x 10

Added in some conditioning:

12 sets one minute each, zero rest consisting of:

30 sec sprint @ 6 min mile pace / 30 plank

So a mile @ 6 min pace.


Title: Re: GA training thread
Post by: Grape Ape on November 27, 2015, 01:44:35 PM
Plyo box jumps 5 / 5 / 5    24" / 24" / 30"

Hex DL 5 / 3 / 2 / 1

Weighted Atomik Bomb pull ups 3 x 5 superset back squat 3 x 10

Giant sets

Alternate DB press / medicine ball push - 1 set.

5 mile ruck.

So, after three weeks of weight training after no real weight lifting for 4-5 months, I think I'm supposed to de-load next week.

Got up to a 350 single on the hex bar = I know, nothing special, but I thought it was good progress for three weeks.  Pushing the 100s comfortable on DB presses now for the first time since shoulder surgery........after de-load week, I'll do another three weeks, hoping to hit 400 for a single on the hex DL.....then decide what to do from there.  Likely switch back to more military/conditioning stuff.
Title: Re: GA training thread
Post by: Grape Ape on November 29, 2015, 08:12:07 AM
Yesterday:

28 sets of 30 seconds, no rest at all.........10 mph sprint / plank / hang or slalom jump / battle rope

1 mile run @ 7:30
Title: Re: GA training thread
Post by: andreisdaman on November 29, 2015, 11:51:58 AM
Yesterday:

28 sets of 30 seconds, no rest at all.........10 mph sprint / plank / hang or slalom jump / battle rope

1 mile run @ 7:30

you're a machine
Title: Re: GA training thread
Post by: Grape Ape on November 29, 2015, 07:31:29 PM
Flag football.

Got destroyed.
Title: Re: GA training thread
Post by: Grape Ape on December 05, 2015, 02:36:46 PM
Deload week on the weight training...have done two days of light weights and reps.....today tried an old GR workout.  6 weeks ago I wouldn't have even felt this...today I'm breathing fire a bit....probably should do more running....


1 mile @ 6:43

2 mile ruck @ 21:15 (33 lbs)

With ruck on:
1/4 mile 80 lb sand bag carry:
10 push up 1/4 way
10x bleacher stair climb (no sandbag) @ 1/2 way, 10 push up
10 push up at 3/4 way.

50 yard bear crawl.

Take off ruck:
5 x 50 yard sprint followed by 50 yd walk
50 yd bear crawl
1 min plank

1 mile ruck (33lb) 11:23

1 mile run @ 6:43
Title: Re: GA training thread
Post by: Grape Ape on December 06, 2015, 03:45:25 PM
Flag football.

Only had 5 guys, so had to play every down, both sides.
Title: Re: GA training thread
Post by: Grape Ape on December 11, 2015, 05:22:35 PM
Box Squat  5/5/3/3

One arm DB floor Press  3 x 8 superset bulgarian split squat 3 x 8

Giant set:  Weighted chins 3 x 8   superset RDL 3 x 8 superset landmine press 3 x 8

24 sets of 30 sec, no rest  - sprint / plank, sprint / plank, sprint / battle rope,  sprint / hang....all sprints at 10 mph so a 6 minute mile total.....
Title: Re: GA training thread
Post by: Grape Ape on December 14, 2015, 06:30:37 AM
45 plate push and reverse bear crawl back / plate pull  x 2

3 giant set:

DB snatch l/r x 10
Kettlebell swing x 10
Pull up x 10
Push press x 10

2 giant set:
Swiss ball ab crunch
30 lateral jump over
swiss ball ab something

That's it...

Flag football.

Title: Re: GA training thread
Post by: Grape Ape on December 23, 2015, 05:18:47 AM
Tried the first workout in an Army Ranger training program...there's 5 a week, so fuck that...but tried the first one just to mix it up:

Warmup

1/2 mile in 3:00

Walk 3:00

1/2 mile in 3:20

Walk 2:00

8 sets 1/4 mile sprints @ 10 mph (1:30) followed by 2:00 walk between  (with the above is 3, six minute miles broken up)

Max Push up in 2 min (this was a BITCH after running)

2:00 rest

Max Sit up in 2 min

2:00 rest

Max Push up in 1 min
Max sit up in 1 min

2 mile ruck with 38lb


Title: Re: GA training thread
Post by: Grape Ape on January 01, 2016, 06:26:29 PM
Started up again....shoulder is just...weak...it's so weird.

DB bench 5 x 8

Hex DL 5 x 5

48 sets of 30 sec each, 8 sec rest...at least half were treadmill sprints at 10 mph.
Title: Re: GA training thread
Post by: Grape Ape on April 10, 2016, 05:55:26 PM
Time to stop fucking around.   Need to figure out how to incorporate running and conditioning here, but started with this today:

Wendler 5/3/1

Squat Day

8 sets assistance - goblet squat / step up / iso hold / plyo

1 min plank
Title: Re: GA training thread
Post by: Grape Ape on April 11, 2016, 07:56:21 PM
Wendler: Bench day.

First Bench in two years.

6 sets bench.

8 sets assistance: 5 x 10 push up with 30lb ruck.  1 set floor press,  MB push  1 set push up x 22
Title: Re: GA training thread
Post by: Grape Ape on April 12, 2016, 05:52:09 PM
5.86 mile ruck.

5 miles in 54:46

Walked easy the last .86
Title: Re: GA training thread
Post by: Grape Ape on April 13, 2016, 03:53:45 AM
Still putting in good times. It's a nightmare trying to keep up with squats and deads, but still fit in running and cardio

Exactly, dude.

I just needed a routine because I got in a rut but I'm not sure this will work.   Rucking/running on a "rest" day might not be ideal.  We'll see.

I can say that doing so many sets has made me pretty sore.
Title: Re: GA training thread
Post by: Grape Ape on April 14, 2016, 06:25:27 PM
Wendler DL and OH press routine.

2 assistance sets
Title: Re: GA training thread
Post by: Grape Ape on April 17, 2016, 06:18:37 PM
Wendler:  Squat day week 2

Assistance:

5 x 10 goblet squat
1 x 10 sandbag jump
18 x 20 sprint @ 10 mph / 15 sec rest
Title: Re: GA training thread
Post by: Grape Ape on April 18, 2016, 04:49:47 AM
I've just started deadlifting and squatting again after being peer-pressured into it with that stupid deadlift thread and it's making cardio pretty difficult. I've got two 10km races coming up soon just for shits and giggs, but my legs have taken too much of a battering to be doing any weighted runs just now. I'm going to stick with no more than bodyweight squats/deads at low reps for the next few weeks until I'm back in the game.

Yeah, I haven't figured out that balance yet either.  I added sprints yesterday after the squats, but it's not enough.   I'm going to have to force runs in.
Title: Re: GA training thread
Post by: Grape Ape on April 20, 2016, 04:51:26 PM
Wendler DL Week 2

6 sets

7 assistance - weighted chins, rows
Title: Re: GA training thread
Post by: Grape Ape on April 23, 2016, 05:15:50 PM
Quick re-intro to conditioning...will start slowly so I don't tear anything:

Mile run @ 6:39

2 Mile ruck @ 22:14

1/4 mile 80 lb sandbag carry with ruck, push ups....
Title: Re: GA training thread
Post by: Grape Ape on April 26, 2016, 06:30:03 AM
Wendler squat week 3.

No assistance
Title: Re: GA training thread
Post by: Grape Ape on April 26, 2016, 06:36:29 PM
Wendler Bench Week 3.  6 sets, plus 8 assistance.
Title: Re: GA training thread
Post by: Grape Ape on April 30, 2016, 08:31:28 PM
Wendler DL workout.

Got 10 reps on last set that was supposed to be 1-3....weird.

5 sets x 5 weighted chins (25 lbs).

30 sprints of 20 sec, 10 sec rest.

Tabata battle ropes.
Title: Re: GA training thread
Post by: Grape Ape on May 01, 2016, 05:53:51 PM
3.11 mile run @ 23:10

3.11 mile ruck @ 36:12

22 push up with ruck
Title: Re: GA training thread
Post by: Grape Ape on May 04, 2016, 06:01:38 PM
De-load week.

Wendler Squat / Bench - light

10 assistance each - just cycled push ups with body weight squats 10 x 10
Title: Re: GA training thread
Post by: Grape Ape on May 06, 2016, 04:29:17 PM
Wendler De-load week

DL

8 assistance - weighted chins, rows, etc
Title: Re: GA training thread
Post by: Grape Ape on May 09, 2016, 06:05:46 PM
Wendler squat week 5

4 assistance - goblet squats
Title: Re: GA training thread
Post by: Grape Ape on May 10, 2016, 06:16:01 PM
Wendler Bench day

no assistance
Title: Re: GA training thread
Post by: Grape Ape on May 12, 2016, 07:57:06 PM
Wendler DL - six sets

8 assistance - weighted pull up and TRX rows.

Need to get back to conditioning.
Title: Re: GA training thread
Post by: Grape Ape on May 16, 2016, 06:29:32 PM
Wendler Squat day x 6

RDL x 3

Conditioning:
Deck of cards
Diamonds = Burpees
Hearts = Sit up
Clubs = Squat
Spade = Push up

Turn over a card, do the number on the card.  Run the deck.

12 sprints of 30 seconds at treadmill max (6 min mile pace), 20 seconds rest.
Title: Re: GA training thread
Post by: Grape Ape on May 17, 2016, 06:02:21 PM
Wendler bench / light assistance
Title: Re: GA training thread
Post by: Grape Ape on May 19, 2016, 12:56:44 PM
Wendler DL x 6

10 sets assistance - weighted chins / rows, etc

1 set hammer curls  ::)
Title: Re: GA training thread
Post by: Grape Ape on May 23, 2016, 03:12:25 AM
Wender Squat x 6

5 x Goblet
3 x RDL

This program works if you want to get slow progression in strength without lifting super heavy all the time.....easy to follow and progress

Now I need to get my wind back
Title: Re: GA training thread
Post by: Grape Ape on May 24, 2016, 07:25:37 PM
Wendler Bench x6

5 assistance sets - DB Press
Title: Re: GA training thread
Post by: Soul Crusher on May 25, 2016, 01:10:39 PM
Wendler Bench x6

5 assistance sets - DB Press

Enough time has passed - bro - training up for Kokoro in 2017 
Title: Re: GA training thread
Post by: bigmc on May 27, 2016, 08:40:55 AM
Enough time has passed - bro - training up for Kokoro in 2017 

welcome back
Title: Re: GA training thread
Post by: Grape Ape on May 27, 2016, 10:22:04 AM
Thanks man - been training my ass off



You could probably do Kokoro right now
Title: Re: GA training thread
Post by: Soul Crusher on May 27, 2016, 11:16:15 AM
You could probably do Kokoro right now

could vs destroy is where my mentality is. 

I feel like im not going into anything for survival or just a completed medal or patch - i want to dominate 
Title: Re: GA training thread
Post by: Grape Ape on May 27, 2016, 12:31:31 PM
could vs destroy is where my mentality is. 

I feel like im not going into anything for survival or just a completed medal or patch - i want to dominate 

I'm adding a few extra miles to my route today after reading this.
Title: Re: GA training thread
Post by: Grape Ape on May 28, 2016, 12:19:13 PM
Yesterday:

Wendler DL 6 sets...test set - grip failed on 8th rep - think I had 12.

4.5 Mile ruck
Title: Re: GA training thread
Post by: Grape Ape on May 28, 2016, 06:14:54 PM
1 mile easy run

12 giant sets - minimal rest between - just to move to station

Giant set:
5 pull up
10 push up
30 sec sprint at 10 mph (treadmill max)
Title: Re: GA training thread
Post by: Soul Crusher on June 03, 2016, 05:53:22 AM
1 hour HIIT w pull ups, prowler sled,  tire flips, battle ropes, concept 2 rower, etc   - each station for 30 sec w active rest of mountain climbers in between each.

1 hour ruck at 14-15 min pace.   
Title: Re: GA training thread
Post by: Grape Ape on June 03, 2016, 05:57:21 AM
1 hour HIIT w pull ups, prowler sled,  tire flips, battle ropes, concept 2 rower, etc   - each station for 30 sec w active rest of mountain climbers in between each.

1 hour ruck at 14-15 min pace.   

Active rest.  Damn, dude.

Nice work.
Title: Re: GA training thread
Post by: Soul Crusher on June 03, 2016, 06:03:14 AM
Active rest.  Damn, dude.

Nice work.

My running still sucks.  I dont get fatigued or tired at all - im just not good at it. 
Title: Re: GA training thread
Post by: Grape Ape on June 03, 2016, 06:28:08 AM
My running still sucks.  I dont get fatigued or tired at all - im just not good at it. 

Just shuffle ruck.

Using the method you described - 1 min walk / 1 min shuffle hits about 11 mile.  I think that's fine.

Running sucks.
Title: Re: GA training thread
Post by: Grape Ape on June 03, 2016, 03:32:59 PM
Just got over ear/sinus infection I just found out I had two days ago.

Did all Wendler deload week in one day.
Title: Re: GA training thread
Post by: Grape Ape on June 06, 2016, 05:55:46 PM
4 x plyo box

Wender week one cycle 3 Box Squat x 6

4 assistance - heavy goblet

Conditioning re-ramp up

16 sprints @ 10 mph / 20 sec on 20 sec off.   Felt like I could do 40 but not pushing it since it's the first time in a few.....
Title: Re: GA training thread
Post by: Grape Ape on June 08, 2016, 03:36:55 AM
Wendler chest day, 8 or so assistance
Title: Re: GA training thread
Post by: Soul Crusher on June 09, 2016, 07:17:46 AM
Yesterday 1 hour of hard ass mobility and HIIT class at the gym.  Fuck that hurt!!! 

Today will be a 2 hour ruck as sort of a day off.  Will use the weight vest - which i think is great device.   

I bought these "perfect push up" things and been using them in the AM before work.  Banging out about 25-50 pushups before I leave. 
Title: Re: GA training thread
Post by: Grape Ape on June 09, 2016, 07:37:34 AM
Yesterday 1 hour of hard ass mobility and HIIT class at the gym.  Fuck that hurt!!! 

Today will be a 2 hour ruck as sort of a day off.  Will use the weight vest - which i think is great device.   

I bought these "perfect push up" things and been using them in the AM before work.  Banging out about 25-50 pushups before I leave. 

Are those the things on the circles that you can rotate hand position on?  I bought a pair of those  but never used them much.
Title: Re: GA training thread
Post by: Soul Crusher on June 09, 2016, 08:11:41 AM
Are those the things on the circles that you can rotate hand position on?  I bought a pair of those  but never used them much.

Yes - bought them cause w the weight vest its alittle harder to get full ROM.  And yes - they are a little harder, not that much like people say, but a little harder. 
Title: Re: GA training thread
Post by: Grape Ape on June 09, 2016, 11:33:25 AM
Wendler DL x 6 sets.....5 sets weighted pull up

1 mile run @ 7:04

2 mile ruck with 44lbs.

My wind sucks.  That's it - i'm amping it up now.  I'll probably get shin splints from it.
Title: Re: GA training thread
Post by: Grape Ape on June 11, 2016, 06:23:35 PM
2.5 mile run

1.5 mile ruck with 44lbs - and 100 lbs for about 1/4 mile.

1 mile run

1 minute hang
Title: Re: GA training thread
Post by: Soul Crusher on June 15, 2016, 05:05:20 AM
1 hour weights - mostly legs and back

2 hour fast walk w the weight vest. 
Title: Re: GA training thread
Post by: Grape Ape on June 15, 2016, 06:39:42 AM
Wendler squat + chest combo day.

Assistance - plyo, prowler, etc....
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on June 16, 2016, 04:44:20 AM
5k ruck
Title: Re: GA / Soulcrusher training thread
Post by: Soul Crusher on June 16, 2016, 05:51:07 AM
1 hour weights

30 minutes ruck w 45lbs at 12 min pace. 
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on June 16, 2016, 03:04:08 PM
Wendler DL, no assistance.  Too busy.
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on June 17, 2016, 05:19:10 PM
3.5 mile trail run - very hilly and rocky.

.5 mile ruck with 104 lbs.   Working up to a mile.
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on June 18, 2016, 05:51:24 PM
1 mile run @ 6:53

1/4 sprint @ 1:22

1 mile ruck @ 11:04

1/4 ruck with 80 lb sandbag additional.   every 1/16 - 10 pushup on bag with ruck, + 10 bleach stair sets at half way.

50 yard sandbag drag, plank, 50 yard sandbag drag

5-50 yard dash / 50 yard walk

1 mile run @ 7:29
Title: Re: GA / Soulcrusher training thread
Post by: Soul Crusher on June 22, 2016, 05:52:10 AM
good stuff !

1 mile run @ 6:53

1/4 sprint @ 1:22

1 mile ruck @ 11:04

1/4 ruck with 80 lb sandbag additional.   every 1/16 - 10 pushup on bag with ruck, + 10 bleach stair sets at half way.

50 yard sandbag drag, plank, 50 yard sandbag drag

5-50 yard dash / 50 yard walk

1 mile run @ 7:29
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on June 23, 2016, 05:09:49 AM
Wendler Squat / Bench combo.

Might stop this after the third month.  Strength has been going up constantly though.
Title: Re: GA / Soulcrusher training thread
Post by: Soul Crusher on June 23, 2016, 06:00:35 AM
1 hour weights

1 hour ruck w weight vest
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on June 25, 2016, 05:41:02 PM
Wendler DL + weighted chins and close grip bench.

De-load week #3.  Will do more conditioning, then decide whether to continue on this program - it's been 12 weeks.
Title: Re: GA / Soulcrusher training thread
Post by: Soul Crusher on June 27, 2016, 05:01:47 AM
1 hour weights

1 hour weighted vest ruck


Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on June 29, 2016, 06:41:19 PM
4.3 mile ruck outside

12 sprints of 30 sec @ 10 mph on treadmill (1 mile)

Pull ups / push ups
Title: Re: GA / Soulcrusher training thread
Post by: Soul Crusher on June 30, 2016, 02:36:57 PM
4.3 mile ruck outside

12 sprints of 30 sec @ 10 mph on treadmill (1 mile)

Pull ups / push ups

Been doing more lifting and Rucking - giving my joints a little break 
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on June 30, 2016, 06:33:57 PM
Been doing more lifting and Rucking - giving my joints a little break 

I'm ordering that vest tomorrow.

I've decided I need to log 15-20 miles a week right now, so that comes first.

Will mix in weights when I can.
Title: Re: GA / Soulcrusher training thread
Post by: nzmusclemonster on July 01, 2016, 03:37:04 PM
What sort of vests are you bros using?
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on July 02, 2016, 05:03:03 PM
What sort of vests are you bros using?

I use a GR1 rucksack, but ordered this - it's what SC uses.


http://www.weightvest.com/
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on July 02, 2016, 05:06:58 PM
Yesterday:

Bench / Squat / DL / DB press.


Today:

Did this at noon which was stupid - cost me a bit due to intense heat:

1 mile run @ 6:43

2 - 1/4 mile sprints at 1:21 / 1:25

2 mile ruck at 23:10

1/4 mile with ruck and 80 lb sand bag walk 1/8, 12 push up  / 10 sets bleachers / walk 1/8, 12 push up

1 mile ruck @ 11:10


12 push up
50 yard backward 140 lb sand bag drag
30 sec plank
50 yard forward 140 lb sand bag pull

then....hammy cramp.  Was planning on 5, 50 yd sprints followed by easy mile run.....but figured no use pushing hammy and risking injury.




Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on July 05, 2016, 08:23:59 PM
Box jumps x 3

Restarted Wendler - subbed in front squats for box squats.

Front squats x 6

Low box / goblet assistance.
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on July 06, 2016, 06:55:12 PM
Wendler bench x 6
Assistance:  Floor press 3x10,8,8  DB squeeze press 3 x 10

1 mile ruck with 94 lbs  @ 16:59
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on July 09, 2016, 05:36:23 PM
Wendler DL, phase 2.

Weighted Chins / DB rows
Title: Re: GA / Soulcrusher training thread
Post by: Grape Ape on July 10, 2016, 04:37:08 PM
Good training day today, probably because it was lightly drizzling and I like training in the rain:

Mile run @ 6:34

2 mile ruck in 22:23

20 odd minutes of Horseshit:  1/2 mile ruck with 80 lb sand back, mix in 54 pushups with weight, 100 flutter kicks  / 50 yard 140 lb sandbag pull backwards / 50 yards forward

1 mile ruck in 11:30

50 yard bear crawl with ruck (I'm bad at this)

1 mile run in 6:57

25 regular push up / 100 flutter kick / 25 push up
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 11, 2016, 01:23:57 PM
Been killing it - no particular program - just working in more pull ups and heavier DB exercises.  Try to go out for 1 hour a night w the weight vest afterwards. 

I feel great other than some knee soreness
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 11, 2016, 08:12:41 PM
Been killing it - no particular program - just working in more pull ups and heavier DB exercises.  Try to go out for 1 hour a night w the weight vest afterwards. 

I feel great other than some knee soreness

Nice.   I refuse to run/ruck on roads right now for same reason.

Pull ups get hard.  I've kind of leveled out....I'm not good at them.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 12, 2016, 07:54:39 AM
Nice.   I refuse to run/ruck on roads right now for same reason.

Pull ups get hard.  I've kind of leveled out....I'm not good at them.

Pull Ups suck - thats why im doing more of them.  I'm trying to do 1-2 in between every set no matter what I'm doing.  All part of the building up process. 

Training been great lately.  i'm 193 or so and look as lean as i used to at 180-185 which is pretty cool. 

Also been using 45lb plates for a lot of shit.  Farmer carries around the gym , toe raises, shrugs, supersets of all sorts of exercises, walk around holding overhead as long as possible, sometimes up and down the stairs, etc.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 12, 2016, 08:05:48 PM
Great one today 

1 hour straight - as many sets as possible -

300 lb tire flip 10 x
300lb dead lift w said tire x 10
5 squats w 75lb dumbbell
5 one arm row w each arm w 75 lb db
5 front raise w 45lb plate
5 curl and press and tricep extension w 45 lb plate
10 push ups
5 pull ups
5 dips



Then 1 hour ruck w 40lb weight vest at 3 min pace. 



Felt awesome today. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 13, 2016, 07:08:19 PM
That's insane.

What is 3 min pace?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 14, 2016, 03:20:59 AM
That's insane.

What is 3 min pace?

Meant 13 min
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 14, 2016, 04:36:26 AM
I also been doing my pushups on those perfect pushup handles which i think helps a little and get better range of motion. 

Getting older sucks though cause i feel it in my knee joints.  I cut back on the MMA conditioning classes w all the plyo stuff to give my knees a break though.   :'(  :'(

Lifting seems a lot easier on them than jumping all over the place.     
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 14, 2016, 05:18:26 AM
I also been doing my pushups on those perfect pushup handles which i think helps a little and get better range of motion.  

Getting older sucks though cause i feel it in my knee joints.  I cut back on the MMA conditioning classes w all the plyo stuff to give my knees a break though.   :'(  :'(

Lifting seems a lot easier on them than jumping all over the place.    

Those pushup things overstretch my chest at the sternum insertion and cause me pain.

I got 20 reps with the ruck on the other day, doing them on a sandbag....full range...i'm cool with that.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 14, 2016, 09:11:47 AM
Those pushup things overstretch my chest at the sternum insertion and cause me pain.

I got 20 reps with the ruck on the other day, doing them on a sandbag....full range...i'm cool with that.

With the weight vest on it helps a lot
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 14, 2016, 09:13:36 AM
With the weight vest on it helps a lot

I will have to get that....just been busy.

Insane deal online right now for CAP kettlebells - got a new 40 / 45 / 50 for only 90 bucks......that's a better deal than craigslist used.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 14, 2016, 09:17:31 AM
I will have to get that....just been busy.

Insane deal online right now for CAP kettlebells - got a new 40 / 45 / 50 for only 90 bucks......that's a better deal than craigslist used.

Sweet - the weight Vest is one of the best things i have bough in a long time gear why.  I use it all the time now. 

Have a code too for 15% off and its free shipping. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 14, 2016, 09:14:24 PM
Sweet - the weight Vest is one of the best things i have bough in a long time gear why.  I use it all the time now. 

Have a code too for 15% off and its free shipping. 

Send me that?

I actually just ordered the kettlebells again.  I can easily flip them on craigslist for 60 bucks more than I paid and make my total payment 30 bucks for all three.

Did wendler, etc....

Went to track to do about six miles of work, then it down poured.  I love working out in the rain, but had to grab my son from baseball.   Tried to run 5 miles after, but it was so fucking humid, so I dropped it to a 5k.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 19, 2016, 04:16:56 AM
30 minutes weight dumbbell supersets w squats, lunges, presses, curls,

30 minutes AMRAP -  Pull Ups, Push Ups , Dips, Lunges , squats

30 Minutes Ruck w weight vest at 12 min pace
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 19, 2016, 05:38:15 AM
2.5 mile run over unstable rocky terrain.

Wendler squat routine.

Pull ups / push ups
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 19, 2016, 08:27:53 AM
http://www.weightvest.com/50-lb-v-force-short-weight-vest

I'm loving this piece of gear. 

I have the 40lb one - i use it all the time now.   Helps a ton. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 20, 2016, 07:55:06 AM
1 hour ruck

30 minutes weights

30 minutes - pull ups - dips - lunges - squats - push ups
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 21, 2016, 05:08:51 AM
Felt sluggish - but still managed 45 minutes of weights and PT, and 30 minutes rusk.  Felt like a waste though
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 21, 2016, 06:44:11 AM
Felt sluggish - but still managed 45 minutes of weights and PT, and 30 minutes rusk.  Felt like a waste though

Do a ruck next time instead of a rusk, that will help.  ;D

But, every workout doesn't have to be all out.   I always have this problem when I only run a few miles - feels like a waste, but I've read it's actually beneficial to fill in the gaps with less intense stuff.   Kind of like a powerlifting de-load week.

Tuesday:

Wender chest and assistance.

2 mile run

GnR.  Drank WAY too much.  Stupid.  Still feeling it today.

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 22, 2016, 04:44:06 AM
30 minutes mod weights  hi volume - focused on legs mainly 

30 minutes AMRAP in sets

5 pull ups
20 Push ups w handle bars
10 Dips
10 Lunges
10 Squats




Felt great.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 22, 2016, 06:30:00 PM
Wendler DL, heaviest yet.

10 Giant sets, zero rest

5 pull up
10-15 push up
10 kettle bell swings  40 lb
10 lunge
10 squat

20, 20 second sprints, with 20 seconds of rest in between.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 22, 2016, 06:56:48 PM
Wendler DL, heaviest yet.

10 Giant sets, zero rest

5 pull up
10-15 push up
10 kettle bell swings  40 lb
10 lunge
10 squat

20, 20 second sprints, with 20 seconds of rest in between.


Good job man
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 24, 2016, 03:22:03 PM
30 minutes weight training circuits

30 minutes - Bas Rutten cd w heavy bag
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 24, 2016, 04:24:52 PM
9 innings of softball - no matter what shape I'm in, I always feel sore after first time playing....must be the hard pivots and change of direction.

5 miles in this f'n heat......3 run 2 ruck with 44lbs.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 26, 2016, 05:48:49 AM
6 mile run.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 26, 2016, 07:08:33 PM
45 minutes weights

Bas Rutten mma workout w heavy bag

Here you go - awesome cardio workout. 

https://soundcloud.com/dapperyd/bas-ruttens-mma-workout-all

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 27, 2016, 06:50:30 PM
4 mile ruck
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 28, 2016, 06:38:58 AM
45 min ruck at 15 min pace

30 min of calethstetics
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 28, 2016, 07:12:50 AM
45 min ruck at 15 min pace

30 min of calethstetics

I need to do that pace....i generally shoot for the 11-12 minute, but it wears on you after awhile.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 28, 2016, 07:24:57 AM
I need to do that pace....i generally shoot for the 11-12 minute, but it wears on you after awhile.

Its a good pace walk.  Like a tiny bit less than power walk
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 28, 2016, 07:53:34 AM
Its a good pace walk.  Like a tiny bit less than power walk

Yup.

I get the 11-12 doing the 1 minute walk / 1 minute shuffle.

But if I'm careless with the shuffle, it can put a lot of stress on the ankles, as it becomes a jog instead of a low impact move.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 28, 2016, 01:18:14 PM
Yup.

I get the 11-12 doing the 1 minute walk / 1 minute shuffle.

But if I'm careless with the shuffle, it can put a lot of stress on the ankles, as it becomes a jog instead of a low impact move.


Can do 12-13 min w 100 walk 50-25 shuffle
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 29, 2016, 09:29:23 PM
All 3 wendler de-load exercises, giant set fashion

DB press / pull up, low box
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 31, 2016, 08:27:34 AM
40 min weights

Bas Rutten all around fighting workout
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 31, 2016, 05:44:47 PM
2.5 hours of softball - played CF and only had 9, so I ran a shit-ton.

1 mile run @ 6:50
1 mile ruck under 11:00

1 full mile of WORK with ruck consisting of:
1/4 mile 80lb sandbag carry - mix in 32 pushups with ruck
1/2 mile 60lb sandbag continuous carry - put it in a home depot bucket for part of it because i fucking hate that obstacle
1/4 mile 60lb sandbag carry, mixing in another 30 pushups with ruck

50 yard bear crawl
100 yard 140lb sand back drag
10 push up

1 mile ruck in under 11:00
2 - 50 yard dash
remove ruck

1 mile run in 6:57

25 push up
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 31, 2016, 07:39:41 PM
Good job


2.5 hours of softball - played CF and only had 9, so I ran a shit-ton.

1 mile run @ 6:50
1 mile ruck under 11:00

1 full mile of WORK with ruck consisting of:
1/4 mile 80lb sandbag carry - mix in 32 pushups with ruck
1/2 mile 60lb sandbag continuous carry - put it in a home depot bucket for part of it because i fucking hate that obstacle
1/4 mile 60lb sandbag carry, mixing in another 30 pushups with ruck

50 yard bear crawl
100 yard 140lb sand back drag
10 push up

1 mile ruck in under 11:00
2 - 50 yard dash
remove ruck

1 mile run in 6:57

25 push up

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 02, 2016, 04:43:00 PM
Wendler Squat / Bench Combo - 12 sets total

3 x Giant set:
DB bench x 5
Weighted pull up x 5
Goblet squat x 10

35 second 200lb hold
15 hammer curl

Run mile
25 push up
Run mile
25 push up
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 02, 2016, 06:58:26 PM
30 min HIIT

30 min Bas Rutten MMA workout
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 04, 2016, 10:25:37 AM
https://soundcloud.com/dapperyd/bas-ruttens-mma-workout-all

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 04, 2016, 09:02:41 PM
Wendler DL - first time hit a wall - got my reps, but not as easily as I expected to.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 05, 2016, 04:53:00 AM
45 min weights

Bas rutten MMA workout. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2016, 05:38:24 AM
Friday night -    30 min weights HIIT  - 30 min Bas rutten MMA workout

Saturday - 60 minutes - Muay Thai

Sunday  - 7-8 Miles Ruck w weight vest


Good article BTW

    http://www.elitefts.com/education/youll-be-an-old-bastard-one-day-too

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 08, 2016, 06:37:53 AM
Read that...not sure if I totally agree.

I think gains are still possible, or just a gravitation to where you were when you specialize.

First OCR race next week - feeling like I wish I did a little more stew smith type stuff and less wendler....
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2016, 07:23:14 AM
Read that...not sure if I totally agree.

I think gains are still possible, or just a gravitation to where you were when you specialize.

First OCR race next week - feeling like I wish I did a little more stew smith type stuff and less wendler....

Which one?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 08, 2016, 08:17:08 AM
Which one?

Spartan Super - I'm going to do the trifecta this year, just to get the medals.   The Killington Beast is legit, and I was more sore after that than any GR event.

Still going to add a GR, but probably in the late fall - I don't want a warm weather event.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2016, 09:05:11 AM
Spartan Super - I'm going to do the trifecta this year, just to get the medals.   The Killington Beast is legit, and I was more sore after that than any GR event.

Still going to add a GR, but probably in the late fall - I don't want a warm weather event.

go for a Heavy
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 08, 2016, 10:26:16 AM
go for a Heavy

Probably.

I need to get better at OH squat....need advice because I suck at it.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2016, 10:27:00 AM
Probably.

I need to get better at OH squat....need advice because I suck at it.


Just a fraction of the overall suckage
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 08, 2016, 05:09:31 PM
Think I'm Ok for the super - it's only 8 miles....trouble is the heat/humidity has been BRUTAL.

I was fast today:

1 mile in 6:33

1 mile ruck in 11

1 mile of work with ruck:
1/4 sandbag (80lb) mix in 30 push up AND 10 sets of bleacher stairs (just ruck)
3/4 mile of 60lb sandbag and ruck

1 mile ruck in 11

50 yard bear crawl

1 mile run in 6:50

100 yd 140 lb sand bag drag

5.2 miles total....non stop for about an hour or so.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2016, 06:27:23 PM
Think I'm Ok for the super - it's only 8 miles....trouble is the heat/humidity has been BRUTAL.

I was fast today:

1 mile in 6:33

1 mile ruck in 11

1 mile of work with ruck:
1/4 sandbag (80lb) mix in 30 push up AND 10 sets of bleacher stairs (just ruck)
3/4 mile of 60lb sandbag and ruck

1 mile ruck in 11

50 yard bear crawl

1 mile run in 6:50

100 yd 140 lb sand bag drag

5.2 miles total....non stop for about an hour or so.

Come on bro - spartan super is easy for you at this point. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 08, 2016, 06:36:50 PM
Come on bro - spartan super is easy for you at this point.  

Yeah.  Wife said the same thing.

For some reason, I always get a bit of doubt the week before.

Killington Beast course is legit though - 13 miles, with 4-5 ascents/descents on the mountain.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 10, 2016, 05:35:24 AM
60 minutes of 3.5 minute rounds of heavy bag, sprawls, squats, running stairs, sit ups 30 secs rest.

On a timer and clock.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 10, 2016, 07:06:43 AM
60 minutes of 3.5 minute rounds of heavy bag, sprawls, squats, running stairs, sit ups 30 secs rest.

On a timer and clock.   

Must be hard to work on while standing on a clock.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 10, 2016, 07:10:40 AM
Must be hard to work on while standing on a clock.

 ;D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 10, 2016, 06:52:12 PM
Wendler squat and bench - six sets

6 giant sets:

1 min sprint @ 6 min mile pace
5 pull up
10 push up

DB press x 8
5 pull up
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 11, 2016, 05:00:18 AM
Wendler squat and bench - six sets

6 giant sets:

1 min sprint @ 6 min mile pace
5 pull up
10 push up

DB press x 8
5 pull up

Nice. 


15 minutes no rest whatsoever w 40's

10 toe raises
10 bent over deadlifts
10 squats
10 DB row
10 curl + press + tricep extension 


15 Minutes no rest - AMRAP

10 Lunges
10 Squats
10 Pushups
5 Pull Ups
5 Dips

30 Minutes- Bas Rutten - All Around Fighting Heavy Bag workout.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 11, 2016, 05:07:22 PM
Light 55 minutes of work - running / sprints / sandbag carries / ruck / push up......little over 4 miles.

Humidity is rough right now.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 12, 2016, 08:42:07 AM
 ;)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 12, 2016, 08:50:28 AM
iPod shuffle is still the best player for training ever.

Howerver, I now have bluetooth headphones which are better than ones with wires.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 12, 2016, 09:00:45 AM
iPod shuffle is still the best player for training ever.

Howerver, I now have bluetooth headphones which are better than ones with wires.

I tried most others - the shuffle works best for me. 

Now I need to get the waterproof one for swimming.  My joints are screaming lately - i need to get in the cardio w/o impact so swimming is it but cant do w o music 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 12, 2016, 10:26:03 AM
I tried most others - the shuffle works best for me. 

Now I need to get the waterproof one for swimming.  My joints are screaming lately - i need to get in the cardio w/o impact so swimming is it but cant do w o music 

Just bring a turtle pool to next concert.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 12, 2016, 11:56:21 AM
Just bring a turtle pool to next concert.

Been training my ass off for awhile now.  Despite the intensive HIIT stuff no weight loss.  i'm still at about 195
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 16, 2016, 05:19:39 AM
Weights 40 min - mainly back and legs and pull ups and dips

Bas Rutten All Around Fighting workout for 30 minutes. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 17, 2016, 04:43:48 AM
20 minutes weiths - mostly supersets w 30-40 lbs dbs - little no rest

20 minutes - AMRAP  sets of  -  10 squats, 10 lunges, 10 push ups, 5 pull ups, 5 dips

30 Minutes- Bas Rutten All Around Fighting w running stairs in between rounds. 


Feeling awesome lately.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 23, 2016, 09:54:40 AM
Friday - nothing unfortunately

Saturday - 9 miles ruck

Sunday - nothing

Monday - weights and heavy bag
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 24, 2016, 02:22:14 PM
Teusday -

30 minutes weights focus on legs mainly

30 minutes Heavy Bag w zero rest.   Every 2 minutes - run stairs for 1 minutes

45 minutes ruck
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 02, 2016, 04:16:06 PM
2.5 weeks off to figure out medical problem, I've left myself a scant 15 training days to be ready for the Killington Beast.

Wed:  5k through hills

Yesterday:  5k + 2.6 mile ruck

Today:  5 x DB bench 12+ reps  / 5 x rope climb,  Monkey bar and grip work / 5k
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 05, 2016, 04:08:37 PM
6 mile trail run in 48:02

10 sets:

Hill sprint
10 push up

1 min hang on bar
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 05, 2016, 05:29:37 PM
8 mile ruck w 40 lbs - 1:40:00
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 08, 2016, 04:30:35 AM
Got the Challenge and Light back to back this weekend.  Have not done one of these in awhile - will see if my training changes have herlped or hurt. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 08, 2016, 06:20:21 AM
Got the Challenge and Light back to back this weekend.  Have not done one of these in awhile - will see if my training changes have herlped or hurt. 

You'll have zero problems with this.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 08, 2016, 06:40:23 PM
7 miles.

Maybe one more longer run before Beast.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 11, 2016, 06:33:14 PM
8 mile run.

Had a shot and a beer before.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 11, 2016, 06:53:10 PM
The two were easy for me.   Still need to get my shoe situation better
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 11, 2016, 07:33:01 PM
The two were easy for me.   Still need to get my shoe situation better

I knew it would be.   You've been training insanely.


Saw others had foot problems - truthfully, i've gone away from what other's suggest and used Brooks cascadia sneakers.   Comfortable, supportive, and can handle wet.  Wool socks and that's it.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 12, 2016, 05:37:39 AM
I knew it would be.   You've been training insanely.


Saw others had foot problems - truthfully, i've gone away from what other's suggest and used Brooks cascadia sneakers.   Comfortable, supportive, and can handle wet.  Wool socks and that's it.


My cardio is off the damn hook right now - we had about a 2.5 mile ruck run at a really fast pace at the end and i was fine while others were really hurting. 

Did 90 PU in 2 min

SU were at 50 - and that sucks. 

 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 12, 2016, 05:56:26 AM

Did 90 PU in 2 min

SU were at 50 - and that sucks. 

 

90?  fuck.......

i suck at situps too.  they're dumb anyway.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 13, 2016, 07:53:56 PM
4 mile run up and down a mountain.  Carried a rock or so.

So not ready for Beast.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 17, 2016, 08:02:33 PM
Beast was 16 f'n miles this time.  My goodness.

Legs are fried.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 18, 2016, 06:50:33 AM
Beast was 16 f'n miles this time.  My goodness.

Legs are fried.

Killingston.   No joke
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 18, 2016, 06:04:06 PM
Killingston.   No joke

After mile ten, they reinstated the "death march".   From the base of the mountain, 1 mile straight up a black diamond.  It's a complete mind fuck because you can see the trail of misery ahead of you the whole time.  The woods ascents are much easier because you're mostly focused on the path directly in front of you.

I got every obstacle, except one - you had to swim to the middle of a big lake (flotation device)  and climb a 15 foot rope ladder out to the base of the bridge.  Then it was five decently spaced thin ropes with a knot at the bottom under the bridge to the other side.   4 -5 feet after last rope was a bell hanging from a board that was attached to the bridge.  I got all the way across, didn't swing far enough, missed the bell.   But somehow got both hands back on the rope and hung there.  People were going nuts.  The rope then twisted and spun around and it took a bunch to spin.  Then I started trying to kip 4-5 times, and tried to kick the bell, and missed it by two inches and fell into the lake.  I was hanging on the ropes for awhile.

All good though.  Entire left thigh spasm/cramped like a guy when I got out of the cold water.......two mustard packets and an electrolyte gel got rid of it.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 22, 2016, 04:28:25 AM
After mile ten, they reinstated the "death march".   From the base of the mountain, 1 mile straight up a black diamond.  It's a complete mind fuck because you can see the trail of misery ahead of you the whole time.  The woods ascents are much easier because you're mostly focused on the path directly in front of you.

I got every obstacle, except one - you had to swim to the middle of a big lake (flotation device)  and climb a 15 foot rope ladder out to the base of the bridge.  Then it was five decently spaced thin ropes with a knot at the bottom under the bridge to the other side.   4 -5 feet after last rope was a bell hanging from a board that was attached to the bridge.  I got all the way across, didn't swing far enough, missed the bell.   But somehow got both hands back on the rope and hung there.  People were going nuts.  The rope then twisted and spun around and it took a bunch to spin.  Then I started trying to kip 4-5 times, and tried to kick the bell, and missed it by two inches and fell into the lake.  I was hanging on the ropes for awhile.

All good though.  Entire left thigh spasm/cramped like a guy when I got out of the cold water.......two mustard packets and an electrolyte gel got rid of it.

Sweet.  I might have to do a Beast at some point.  I just hate running w a passion. 

Workout wise - been doing great w my routines.  Been adding in rucks on the weekends.  There are a few HTL's im looking at for next year and Kokoro. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 22, 2016, 04:56:51 AM
Sweet.  I might have to do a Beast at some point.  I just hate running w a passion. 

Workout wise - been doing great w my routines.  Been adding in rucks on the weekends.  There are a few HTL's im looking at for next year and Kokoro. 

I'm really interested to hear how Kokoro is.

Haven't been thinking about GR, but still have a free heavy credit with them.

I was going to be done with the Beast, but after seeing the times in the Open category, I think I can get top 10 in my age group.  If I went Sunday, I would have with my time, and I think the guy I did the event with cost me an hour.   I might take a shot solo next year.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 22, 2016, 06:35:31 AM
You should do a Heavy.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 22, 2016, 06:42:23 AM
You should do a Heavy.   

I will.  Kind of have to.

Just need to figure a few things out first.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 27, 2016, 05:55:40 AM
PT session tomorrow to get things righted and have to actually join a gym (oh brother).

Don't really want to, but it's good every couple of years to right the ship and learn some stuff.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 27, 2016, 03:20:44 PM
Guy died at Kokoro this weekend
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 27, 2016, 03:30:54 PM
That's awful.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 27, 2016, 06:23:40 PM
That's awful.

Local CT GRT too.  Great guy.  31 yo.   Apparently died right after the finish line
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 28, 2016, 06:31:31 AM
1st training session.

All stretching.  :(
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 01, 2016, 08:39:55 AM
Started slow return.....

10 minutes foam roll

3 x plyo jump x 8 on 24"


5 Giant sets:

5 pull up / 10 push up / 10 Goblet

5 circuits:

Prowler push / rope pull up

12 sprints @ 30 sec @ 10 mph.......20 sec rest.

Stretching

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 03, 2016, 07:32:54 PM
1 mile ruck - 15 min pace

20 push-ups - 20 sit ups - 20 squats 20 mountain climbers - 100 yard sprints and 100 yard sprint back X 5

Same PT - but 4oo yard run X 5

1 mile ruck at 15 min pace. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 04, 2016, 07:58:16 AM
Running sucks!!!  F Running - i hate hit
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 04, 2016, 08:31:40 AM
Running sucks!!!  F Running - i hate hit

It's necessary.   Just jog.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 04, 2016, 06:44:00 PM
PT pyramid of pull ups push ups squats

2 mile ruck at 14 min pace
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 05, 2016, 04:33:07 AM
It's necessary.   Just jog.

I feel my legs shrinking by the stride when i jog. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 10, 2016, 06:15:56 AM
I feel my legs shrinking by the stride when i jog.  

So sprint, or not care about the size of your legs, lol.

Been doing mostly flexibility stuff and a lot of sprints.   This has been a standard:

36 sprints of 20 sec on / 20 sec off tread mill.  Keeping the speed above 10 mph, sometimes increasing, max of a 4:50 min mile pace.....every other sprint follow with 5-6 push up during rest.

It translates to 2 miles of sprints and 100 push ups.....
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 08, 2017, 08:49:45 AM
 ;) 



Here is a good work out idea for you guys to where time is short, but you need maximum impact. Been getting great results from this one. 3 day work cycle - 1 day off

Need to have big clock nearby you can keep eye on and dont dilly daily - move through it with purpose:

Day 1 - Upper Body - 5 minute Rounds as Follows Repeat for 60 minutes
1. 1 minutes Jump Rope
2. 1 minutes w dumbbells - 10-12 Military Press - 7 side
laterals - 7 bent over flyes
3. 1 Minutes - 15-25 reps w 135lbs Bench Press
4. 1 minutes - 15-20 Wide Grip Pull Downs - 15-20 Close
Grip reverse pull down.
5. 1 minute - core/abs - sit ups / plank / crunches / etc.
Rest for one minute - then repeat. Keep doing that till 60 minutes are up. Can switch exercises but keep it intense.



Day 2 - Leg Day - Lower Body - 5 minutes Rounds as follows - Repeat for 60 minutes
1. 1. minutes Jump Rope
2. 1 minutes - Squats w either barbell or dumbbells.
3. 1 minutes - Stiff leg deadlift w a calf raise
4. 1 minutes - leg extensions / curls or lunges w dumbbells
5. 1 minute - Core / abs - planks , sit ups, hanging leg raises
Can vary leg exercises. Just make sure to do squats as one of the main ones each round
Rest for one minute then repeat.


Day 3 - Cardio / Core
6 10 Minutes rounds as follows:
5 minutes elyptical on Medium/Hard level
1 minute Jump rope
1 minute plank (shoulders will be screaming)
1 Minute sit ups / leg raises
1 minute Side planks or Bird Dog pose for 1 minute with both
hands and legs off the ground (30 seconds each side)
1 Minutes - Bicycle crunch


Just an idea if time is an issue.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 12, 2017, 06:21:53 PM
45 minutes upper body supersets to go for volume and pump.   Followed by 2 mile ruck w 40 lbs


;) 



Here is a good work out idea for you guys to where time is short, but you need maximum impact. Been getting great results from this one. 3 day work cycle - 1 day off

Need to have big clock nearby you can keep eye on and dont dilly daily - move through it with purpose:

Day 1 - Upper Body - 5 minute Rounds as Follows Repeat for 60 minutes
1. 1 minutes Jump Rope
2. 1 minutes w dumbbells - 10-12 Military Press - 7 side
laterals - 7 bent over flyes
3. 1 Minutes - 15-25 reps w 135lbs Bench Press
4. 1 minutes - 15-20 Wide Grip Pull Downs - 15-20 Close
Grip reverse pull down.
5. 1 minute - core/abs - sit ups / plank / crunches / etc.
Rest for one minute - then repeat. Keep doing that till 60 minutes are up. Can switch exercises but keep it intense.



Day 2 - Leg Day - Lower Body - 5 minutes Rounds as follows - Repeat for 60 minutes
1. 1. minutes Jump Rope
2. 1 minutes - Squats w either barbell or dumbbells.
3. 1 minutes - Stiff leg deadlift w a calf raise
4. 1 minutes - leg extensions / curls or lunges w dumbbells
5. 1 minute - Core / abs - planks , sit ups, hanging leg raises
Can vary leg exercises. Just make sure to do squats as one of the main ones each round
Rest for one minute then repeat.


Day 3 - Cardio / Core
6 10 Minutes rounds as follows:
5 minutes elyptical on Medium/Hard level
1 minute Jump rope
1 minute plank (shoulders will be screaming)
1 Minute sit ups / leg raises
1 minute Side planks or Bird Dog pose for 1 minute with both
hands and legs off the ground (30 seconds each side)
1 Minutes - Bicycle crunch


Just an idea if time is an issue.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 17, 2017, 04:02:34 AM
Warmup:

1000m row
90/90 breathing cruch
kettlebell screw 3 x 5
split squat 3 x 5

Dumbell Snatch 4 x 6

Kettlebell Thruster 4 x 6

Hanging L Sit: 1 min total (not all at once)

2000M row
1 mile run

3 giant set:

plyo pushup x 10 / dip x 5 / feet to bar x 3-5


Core was weak on some exercises.


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 18, 2017, 06:23:50 AM
1/2 mile jog

3 Giant sets:
20 second bent knew hollow rock roll
10 banded good mornings
5 tempo goblet squat 5/5/1

4 circuits:
Sand bag throw over shoulder x 12
30 sec rest
Shovel Deadlift

1/4 sprint x 4 with 90 sec rest in between
1/2 mile runs x 4 with 3 min rest in between
4 x 25m lateral sprints with 1 min rest
Banded walk
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 19, 2017, 03:59:07 AM
60 mins - 10 x 6 minute rounds.   


1 minute jump rope

1 minute Amrap squats w weights (20 reps usually) or Thrusters (12 reps usually) w weights.

1 minute walking Lunges or step up w weight

1 minutes calve raise / hamstrings w Heavy dumbbells

1 min - core / abs.  (plank, situps, leg raises, rope crunches, etc)

1 min rest


Go home.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 21, 2017, 05:41:08 PM
Sat:

Warm up / Movement Prep:

3 sets each

Half kneel KB press 6 per arm
8 scap push up
5 single leg glute airplane
10 banded face pull

Strength:
Superset 4 x

12 KB snatch - 6 per arm
20 sec rest
12 pullup
2 min rest

200M bicep curl row

10 - 30 sec sprints / 30 sec rest

10 minutes AMRAP:

Hex DL @ 225
KB Swings x 10 @ 50lb
Ring row x 10

Did 3 supersets...+ 2 additional KB sets.

Mobility:
Supine Twist Stretch
Thread the Needle
Shoulder stretch + PVC pipe stretch
Single leg Forward Fold
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 21, 2017, 05:41:39 PM
Sun:

40 min run for distance.

5.47 miles
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 22, 2017, 01:27:08 PM
Upper Body today. 

Need some events to sign up for, 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 22, 2017, 03:33:56 PM
Upper Body today. 

Need some events to sign up for, 

Ultra Beast, mid Sept.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 23, 2017, 04:39:32 AM
Ultra Beast, mid Sept.

Saturday -  Light Leg day and 30 minutes Elyptical

Sunday - 8.5 Miles w a ruck w about 35-40 lbs - too nice out not to be in the open air. 

Monday - 60 minutes balls to the wall  -

10 sets -   6 min each

1 min jump rope fast as can manage
1 min 20-25x 135 bench press
1 min 20x Squats w 135s
1 min  - 12 x T-Bar Row    12 x Wide Grip Pull Down
1 min - core/abs 
1 min  -  rest 

repeat x 10 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 23, 2017, 05:33:06 AM
Lat pulldowns?

That's like one degree away from kipping, manbuns and rompers......
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 23, 2017, 05:37:05 AM
Lat pulldowns?

That's like one degree away from kipping, manbuns and rompers......

Only reason being - I want to get a full minute of back work - no rest.  W pull ups - ill fail at like 10-15 and have 20 seconds left.  Maybe ill try to see what happens next time.   Did one set w 60s for one arms rows - 30 sec each arm - that burned a lot.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 23, 2017, 05:39:04 AM
Only reason being - I want to get a full minute of back work - no rest.  W pull ups - ill fail at like 10-15 and have 20 seconds left.  Maybe ill try to see what happens next time.   Did one set w 60s for one arms rows - 30 sec each arm - that burned a lot.   

http://www.menshealth.com/fitness/bas-rutten-mma-workout


Gee look at that . .  . . . . . . . . .
 

;)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 23, 2017, 05:39:58 AM
Only reason being - I want to get a full minute of back work - no rest.  W pull ups - ill fail at like 10-15 and have 20 seconds left.  Maybe ill try to see what happens next time.   Did one set w 60s for one arms rows - 30 sec each arm - that burned a lot.   

I get that - i had the pull up problem with soflete the other day.   I attached a band and did banded pull up to make up the shortfall.  If I had a pulldown machine at home I may have went that route.

Starting "day one" today instead of week 7, lol.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 23, 2017, 05:47:29 AM
I get that - i had the pull up problem with soflete the other day.   I attached a band and did banded pull up to make up the shortfall.  If I had a pulldown machine at home I may have went that route.

Starting "day one" today instead of week 7, lol.

I checked out some of programming for Stamina - good stuff.   I wish i had the time.   

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 23, 2017, 08:02:06 AM
I checked out some of programming for Stamina - good stuff.   I wish i had the time.   



Running for distance within a time frame is a whole new ballgame.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 23, 2017, 08:38:55 AM
Running for distance within a time frame is a whole new ballgame.

Running sucks
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 23, 2017, 10:22:35 AM
Running sucks

anything AMARP sucks
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 24, 2017, 06:21:40 PM
anything AMARP sucks

2 mile ruck at lunch w 40lbs

60 min HIIT - lower body focus.   

10 min elyptical
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 24, 2017, 06:59:28 PM
2 mile ruck at lunch w 40lbs

60 min HIIT - lower body focus.   

10 min elyptical

I haven't rucked since TR.......need to mix that in somehow with Soflete.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 25, 2017, 04:10:21 AM
I haven't rucked since TR.......need to mix that in somehow with Soflete.

That sleep aide protein they put out looks interesting. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 25, 2017, 07:19:04 AM
My weight is holding steady at about 192 and feel great.  The time off from endurance training yielding a lot of much needed muscle definition and rest. 

Knees feel so much better right now.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 25, 2017, 06:50:25 PM
Too old for this shit:

4 supersets to warm up:

90/90 breathing
clamshell
monster banded walk
Goblet squat x 8 5/6/1 tempo - this sucks

Strength:
Pistol goblet box squat 10/8/5/5/5
Front Squat 10/8/5/5/5

Stamina:
5 rounds of superset:
Goblet squat x 20
Push up with lock x 20
400m sprint @ 1:39

Accessory:

Landmine press x 10
Super sit up with 20 lb MB x 20
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 25, 2017, 06:53:31 PM
nice.   Did 6o min HIIT upper body focus.  Tomorrow mainly cardio and core



[/img]
Too old for this shit:

4 supersets to warm up:

90/90 breathing
clamshell
monster banded walk
Goblet squat x 8 5/6/1 tempo - this sucks

Strength:
Pistol goblet box squat 10/8/5/5/5
Front Squat 10/8/5/5/5

Stamina:
5 rounds of superset:
Goblet squat x 20
Push up with lock x 20
400m sprint @ 1:39

Accessory:

Landmine press x 10
Super sit up with 20 lb MB x 20

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 26, 2017, 09:26:04 AM
Today going to do

6 sets of the following

5 minutes on the Stair Climber
1 Minute sit ups
1 Minute high plank
1 minute leg raises
1 minute low plank
1 minute hanging leg raises

 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 26, 2017, 12:16:11 PM
Today DID:

Warmup:
10 minutes rowing / cycle

3x
Band pull circuit
Scap pushup
Kneeling kettlebell press

Strength
DB Rows 10/8/5/5/5
super set
TRX Rows x 8 - 10

Stamina
AMARP in 4 min  3x - 2.5 min rest after each 4 min
Pullup x 5
Sit up x 15
Mountain climber x 20 per
400m worth of shuttle sprints - SUCKED

Accessory:
4 sets  RDL x 8 superset DB curl x 12  (was supposed to be barbell - can't even do the bar without joint/wrist pain....so fuck that)

Cool down / stretching: SKIPPED AGAIN
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 26, 2017, 02:49:22 PM
How long did that take ?

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 26, 2017, 05:25:55 PM
How long did that take ?



1:15 - 1:20.......shit's long.   They often put 2-2:30 rest periods between the stamina sets....also with the heavy lifts.

It's why I skip the yoga/stretching shit at the end - no time.

The workout yesterday was brutal, and  took a bit longer.

Not sure if this my long term solution, but it's really good reboot.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 27, 2017, 08:48:31 AM
Easy day:

Warmup - bunch of shit

Rowing circuits

Roll
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on May 31, 2017, 05:26:51 PM
10 min run

Weighted step up  10/8/5/5/5
Front load lunge 10/8/5/5/5

5 sets:
2 x25 shuttle run
20 hang clean
20 squat

band pulls
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on June 01, 2017, 01:24:01 PM
Training been going great. 

60 min upper body circuits

10 x 6  - 6 minute circuits been good for fat loss, muscle retention, cardio, and my joints feel a hell of a lot better without the constant long distance rucks 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 06, 2017, 03:32:02 PM
10 min jog

Warmup
Band Circuit
Scap push up
90 degree kettlebell press

Strength:
DB Snatch:  12 / 7 / 7 / 7 / 7
Pendlay Row:  12 / 7 / 7 / 7 / 7

8 - 400M Sprint with 1:30 rest in between:  1:28 / 1:30 / 1:30 / 1:30 / 1:52 / 1:40 / 1:40 / 1:30

Long jump 12 / 7 / 7 / 7 / 7

Stretching: fuck that
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on June 06, 2017, 06:06:59 PM
Good stuff


10 min jog

Warmup
Band Circuit
Scap push up
90 degree kettlebell press

Strength:
DB Snatch:  12 / 7 / 7 / 7 / 7
Pendlay Row:  12 / 7 / 7 / 7 / 7

8 - 400M Sprint with 1:30 rest in between:  1:28 / 1:30 / 1:30 / 1:30 / 1:52 / 1:40 / 1:40 / 1:30

Long jump 12 / 7 / 7 / 7 / 7

Stretching: fuck that
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 09, 2017, 11:39:15 AM
10 min jog

90/90 Breathing (I will probably skip going forward)
Band walk
Goblet squat 5/5/1

5 sets
Power clean:  12/7/7/7/7  superset chest to bar pull up x 5

Stamina:
15 min AMARP:

Sandbag get up x 6
Suitcase deadlift x 4 per
10 burpees

Did 4 set plus a little = 96 reps - this sucked.

Face pull 4 x 12

Stretching:  NO



Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 13, 2017, 06:05:58 PM
5 min row / 5 min jog

Band good mornings / clamshell / goblet squats 5/5/1 tempo

Kettlebell swings 4x8
Kettlebells step ups 4 x 8

Superset:
Row 2000 meters / 100 burpees

4 sets toes to bar x 8 superset floor press x 5

yoga stuff: NO
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on June 13, 2017, 07:50:49 PM
Oh my

5 min row / 5 min jog

Band good mornings / clamshell / goblet squats 5/5/1 tempo

Kettlebell swings 4x8
Kettlebells step ups 4 x 8

Superset:
Row 2000 meters / 100 burpees

4 sets toes to bar x 8 superset floor press x 5

yoga stuff: NO
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 14, 2017, 08:48:11 AM
Oh my


The 100 burpees was pure torture.

I hadn't looked at the workout beforehand, then that shit popped up.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 17, 2017, 12:23:57 PM
10 min run
3 sets each:  Band series / scap pushup / KB hip hinge

Strength:
Power Clean 4 x 8 (never did before)
Good morning: 4 x 8

Stamina:
5000 meter row / every 2 minutes strict burpees x 10........did 80-100....

5 super set:
heavy KB Swing x5  - highest box jump x 5

Stretching and cool down:  NO
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on June 27, 2017, 04:54:33 AM
10 min run
3 sets each:  Band series / scap pushup / KB hip hinge

Strength:
Power Clean 4 x 8 (never did before)
Good morning: 4 x 8

Stamina:
5000 meter row / every 2 minutes strict burpees x 10........did 80-100....

5 super set:
heavy KB Swing x5  - highest box jump x 5

Stretching and cool down:  NO

How is it going?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 27, 2017, 05:15:11 AM
How is it going?

All good.  Tough to get all the work outs in...it's taken 4 weeks to do 2 weeks.

But this works....body comp definitely changed.....taking a step back in running/distance endurance though....building it up differently.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on June 27, 2017, 05:16:17 AM
All good.  Tough to get all the work outs in...it's taken 4 weeks to do 2 weeks.

But this works....body comp definitely changed.....taking a step back in running/distance endurance though....building it up differently.

I'm gonna get on Stamina soon. 

What equipment is definately required
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 27, 2017, 05:25:58 AM
I'm gonna get on Stamina soon. 

What equipment is definately required

I mis typed - 4 weeks to do 3 weeks - haven't slacked that much lol.

For stamina - ideally need a rower, which I don't own so I go to gym....lots of kettle bells.  Need barbell, sand bags, etc...
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on June 30, 2017, 01:19:39 PM
I mis typed - 4 weeks to do 3 weeks - haven't slacked that much lol.

For stamina - ideally need a rower, which I don't own so I go to gym....lots of kettle bells.  Need barbell, sand bags, etc...

They are really blowing up. 

Lately have been doing great training wise.   Feel pain free, endurance is great, feel fresh.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 30, 2017, 02:52:32 PM
They are really blowing up. 

If you go to their site, someone orders something every 35 seconds or something.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on June 30, 2017, 02:56:29 PM
If you go to their site, someone orders something every 35 seconds or something.

I ordered that sleep shit.  Hope it works
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 30, 2017, 03:08:49 PM
I ordered that sleep shit.  Hope it works

Let me know - I've been looking at that stuff.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 30, 2017, 05:04:44 PM
10 min jog
Banded good morning 3 x 10
Goblet squat 5/5/1 tempo 3 x 8

OH kettlebell lunge - 3 x 10 per leg
Back squat 3 x 10

Sandbag movement - pick up 60 pound sandbag, put on 40 inch box behind you, rotate other way, put it on ground - that's one rep.....

Continuous non stop set:
20 sandbag movement
50M sandbag carry
15 SBM
100M carry
10 SBM
200M carry
5 SBM
400M carry

Wasn't bad.

Accumulate 4 min plank.

50 hanging leg raise
Accumulate 2 min handstand hold....i got to 40 sec, lol.

Stretch/yoga: NO
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on June 30, 2017, 05:12:15 PM
Dudes on that page are a lot of killers and real life snake eaters


10 min jog
Banded good morning 3 x 10
Goblet squat 5/5/1 tempo 3 x 8

OH kettlebell lunge - 3 x 10 per leg
Back squat 3 x 10

Sandbag movement - pick up 60 pound sandbag, put on 40 inch box behind you, rotate other way, put it on ground - that's one rep.....

Continuous non stop set:
20 sandbag movement
50M sandbag carry
15 SBM
100M carry
10 SBM
200M carry
5 SBM
400M carry

Wasn't bad.

Accumulate 4 min plank.

50 hanging leg raise
Accumulate 2 min handstand hold....i got to 40 sec, lol.

Stretch/yoga: NO
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on June 30, 2017, 09:00:32 PM
Dudes on that page are a lot of killers and real life snake eaters



Well, some of their workouts are a bit much........one at the end called for a 5 minute accumulation of a hanging L-sit...I can do like 5 seconds at a time....not doing that shit.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 01, 2017, 04:47:20 PM
10 min jog
3 sets each
Band series x 10
Scap push up x 10
KB hip hinge x 10

3 x 10 superset
Landmine row
Hammer Curl

Face pull 3 x 10

8 x 200 meter sprint alternate with 8 x 200 meter jog

40 pullups followed by 40 ring rows
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 03, 2017, 10:11:20 AM
10 min run / row

3 sets
Banded lateral walks x 10
Goblet squats x 10  5/5/1 tempo

3 superset:
10 KB swing / 10 KB high Pull

Stamina - this was brutal
100 single arm KB swings per arm
100 box squat
100 plyo push up on plate

Side laterals / band work
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 03, 2017, 10:13:07 AM

Good job
10 min run / row

3 sets
Banded lateral walks x 10
Goblet squats x 10  5/5/1 tempo

3 superset:
10 KB swing / 10 KB high Pull

Stamina - this was brutal
100 single arm KB swings per arm
100 box squat
100 plyo push up on plate

Side laterals / band work
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 03, 2017, 10:40:54 AM
Good job

Thanks - wonder if my shoulder will be fried.

They suggested a 53lb KB for the single arm swing....no fuckin way that was happening.  Some of their weights are nuts.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 04, 2017, 08:48:56 AM
Short workout but awful.   No idea why so much shoulder stuff the day after 260 KB swings..doesn't really make sense to me.

Mile run @ 6:48

Warmup x 3:
Wall roll
Plank with shoulder tap x 10 per side
Kneeling landmine x 8 per side

Bench:
3 x 10
Landmine again: NO, can't.

4 consecutive sets timed - 10 / 8 / 6 / 4 reps.
Sandbag thrusters
Burpees
Dips

My time was bad.

Need to eat.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 06, 2017, 05:29:10 AM
1 mile run

4 x chin up to failure
3 x 10 DL @ 68%

5 non stop circuit:
25 later run each way
5 pull up
10 KB swings

Standing KB press 3 x 10
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 06, 2017, 05:57:59 AM
1 mile run

4 x chin up to failure
3 x 10 DL @ 68%

5 non stop circuit:
25 later run each way
5 pull up
10 KB swings

Standing KB press 3 x 10

Are you getting results?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 06, 2017, 06:56:29 AM
Are you getting results?

Physically, I've had four different people comment on me over the last 4 weeks.  Just on vascularity and such.....

But the results are more in the context of the program - I can do what they ask - recover quickly than do it again.

But in the context of say, training for a 10+ mile event, I'd have to change course.....in other words, I could run 5 miles in 38 minutes before, but I doubt I could now.

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 06, 2017, 10:27:26 AM
Physically, I've had four different people comment on me over the last 4 weeks.  Just on vascularity and such.....

But the results are more in the context of the program - I can do what they ask - recover quickly than do it again.

But in the context of say, training for a 10+ mile event, I'd have to change course.....in other words, I could run 5 miles in 38 minutes before, but I doubt I could now.



Bigger and Stronger? 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 06, 2017, 10:51:34 AM
Bigger and Stronger?  

Stronger in terms of one rep max, no idea....stronger overall, definitely.  I'd like to do a single one arm DB snatch with a 100 pounder in a few months.


Shoulders / quads a bit bigger.....

I'm only in week 5 though, and not eating excessive calories.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 07, 2017, 08:44:38 PM
10 min jog
Band pulls
Goblet squats
Monster band walks

One arm DB snatch 4 x 5 per - tried a single with an 80lb DB just for the heck of it.....totally easy...maybe the 100 isn't far off.

Lunge 4 x 5 per with back weight

10 x 200M Sprints / 1 min rest in between....used treadmill at either 10 / 11 / 12 MPH........10 is easy @ 45 sec....11 is taxing.....12mph feels fast

100 diamond push ups

Stretch/Motion work:  Please.  Nope.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 09, 2017, 05:42:35 PM
Warmup:
10 minute run
3 super sets:
Kelso shrug x 10
Hanging Leg raise x 6
KB hip hinge x  10

Strength:
Barbell row from rested position x 10
Wait one minute Power Cleans at 68% max x 10

Banded face pulls x 3

Stamina:
10 x 200 meter sprint with 200 meter jog as "rest"

Chinup x 40
Ring row x 40

Mobility / Stretching:  fuck no
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 10, 2017, 04:11:12 AM
Warmup:
10 minute run
3 super sets:
Kelso shrug x 10
Hanging Leg raise x 6
KB hip hinge x  10

Strength:
Barbell row from rested position x 10
Wait one minute Power Cleans at 68% max x 10

Banded face pulls x 3

Stamina:
10 x 200 meter sprint with 200 meter jog as "rest"

Chinup x 40
Ring row x 40

Mobility / Stretching:  fuck no


How long is all this taking per workout roughly? 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 10, 2017, 05:00:15 AM
How long is all this taking per workout roughly? 

It's usually like this:

It's about 20 min per for Warmup / Strength / Stamina give or take 10 min.....so that puts an hour and 10-15 minutes.

It's why I skip all the mobility / yoga shit at the end.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 11, 2017, 04:11:11 AM
It's usually like this:

It's about 20 min per for Warmup / Strength / Stamina give or take 10 min.....so that puts an hour and 10-15 minutes.

It's why I skip all the mobility / yoga shit at the end.

I've been in a sort of lean out phase - feel ridiculously good right now.  Mostly HIIT w core and focus one day upper next day lower third day power movements.    4th day usually a ruck or just cardio and repeat. 

Right now leaner than I have been since did shows way back when. 

That TBNN shit is awesome too. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 11, 2017, 04:31:03 AM
I've been in a sort of lean out phase - feel ridiculously good right now.  Mostly HIIT w core and focus one day upper next day lower third day power movements.    4th day usually a ruck or just cardio and repeat. 

Right now leaner than I have been since did shows way back when. 

That TBNN shit is awesome too. 

Workouts are limited to 60 minutes due to time.  Each exercise is at high rate and output as I can manage. 

10 x 6 minute circuits.   Each circuit for leg day typically as follows:

1.  1 minute jump rope (I'm moving pretty fast w this)

2.  1 minute lunges (At 30 sec I switch to reverse lunges)

3.  1 Minutes squats (I vary it - sometimes do a thruster - other times half reps - sometimes front squats)

4.  1 minute - Stiff Leg Deadlifts and a calf raise

5.  1 minute - Mountain climbers / Abs.   At 30 secs I usually switch.  I get 70 mountain climbers in 30 secs - and then do 20 sit ups

6.  1 Minute Rest.  (Get a little water)   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 11, 2017, 05:57:57 AM
That's a great workout......reps for one minute is legit.

You thinking Stamina for SOF?

If so, you'll stay lean, believe me.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 11, 2017, 02:44:52 PM
That's a great workout......reps for one minute is legit.

You thinking Stamina for SOF?

If so, you'll stay lean, believe me.

I'm thinking Strength - just cause Ive gotten lean.  Legs and Back are shredded.  Better than when I was 25 and competed.   I was thinking doing 3 mo Strength and then 3 mo Stamina and switch.   


I have a few events coming up - not worried about it though. 

   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 13, 2017, 04:23:42 PM
I'm thinking Strength - just cause Ive gotten lean.  Legs and Back are shredded.  Better than when I was 25 and competed.   I was thinking doing 3 mo Strength and then 3 mo Stamina and switch.   


I have a few events coming up - not worried about it though. 

   

10 6 minutes rounds lower body.    F me!    I'm drenched and spent - but f yes - tht was awesome.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 16, 2017, 05:28:04 PM
10 6 minutes rounds lower body.    F me!    I'm drenched and spent - but f yes - tht was awesome.

TBNN = this stuff is FNG amazing.   This shit works for what its supposed to do.   

https://soflete.com/products/teddy-bear-night-night




Training going great.   A few weeks away from my best ever 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 19, 2017, 07:40:02 PM
Was on business trip to Dubai, Cleveland.   Pre meeting modified workout since hotel gym, while better than most, couldn't handle soflete:

1 mile run
Kneeling KB press
Goblet squat

Set of 50  pullup/burpee

Rapid band - face pull x 30 sec / tricep skull crushers x 30 sec  = 5 sets
Title: Re: GA / occasionally Soulcrusher training thread
Post by: CalvinH on July 21, 2017, 12:45:28 PM
Was on business trip to Dubai, Cleveland.   Pre meeting modified workout since hotel gym, while better than most, couldn't handle soflete:

tricep skull crushers x 30 sec  = 5 sets


Yes,yes,yes traditional bb exercise 8)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 21, 2017, 02:15:25 PM

Yes,yes,yes traditional bb exercise 8)


not when done with bands and for as many reps as possible within 30 seconds
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on July 21, 2017, 04:34:13 PM
;) 



Here is a good work out idea for you guys to where time is short, but you need maximum impact. Been getting great results from this one. 3 day work cycle - 1 day off

Need to have big clock nearby you can keep eye on and dont dilly daily - move through it with purpose:

Day 1 - Upper Body - 5 minute Rounds as Follows Repeat for 60 minutes
1. 1 minutes Jump Rope
2. 1 minutes w dumbbells - 10-12 Military Press - 7 side
laterals - 7 bent over flyes
3. 1 Minutes - 15-25 reps w 135lbs Bench Press
4. 1 minutes - 15-20 Wide Grip Pull Downs - 15-20 Close
Grip reverse pull down.
5. 1 minute - core/abs - sit ups / plank / crunches / etc.
Rest for one minute - then repeat. Keep doing that till 60 minutes are up. Can switch exercises but keep it intense.



Day 2 - Leg Day - Lower Body - 5 minutes Rounds as follows - Repeat for 60 minutes
1. 1. minutes Jump Rope
2. 1 minutes - Squats w either barbell or dumbbells.
3. 1 minutes - Stiff leg deadlift w a calf raise
4. 1 minutes - leg extensions / curls or lunges w dumbbells
5. 1 minute - Core / abs - planks , sit ups, hanging leg raises
Can vary leg exercises. Just make sure to do squats as one of the main ones each round
Rest for one minute then repeat.


Day 3 - Cardio / Core
6 10 Minutes rounds as follows:
5 minutes elyptical on Medium/Hard level
1 minute Jump rope
1 minute plank (shoulders will be screaming)
1 Minute sit ups / leg raises
1 minute Side planks or Bird Dog pose for 1 minute with both
hands and legs off the ground (30 seconds each side)
1 Minutes - Bicycle crunch


Just an idea if time is an issue.


This looks like a killer workout. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 23, 2017, 05:18:15 PM
14 innings of softball

1000m row
3 sets kettlebell twist
3 sets split squat

DB snatch 4 x 6 per arm
Kettlebell squat thrusters 4 x 6 per arm

2000M row as fast a possible
1 mile run @ 7:30

5 super set:
Plyo diamond pushup onto 5 inch platform x 10
Dips x 5
Hanging knee raise x 10
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 28, 2017, 09:09:26 AM
Training lately been awesome.  I guess it comes down to experimenting with programs and volume and tempos and see what is most effective for one individually. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on July 28, 2017, 04:00:12 PM
Training lately been awesome.  I guess it comes down to experimenting with programs and volume and tempos and see what is most effective for one individually. 



All the things you just mentioned help maintain your ambition for bodybuilding. The opposite, which is boredom, kills it.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 28, 2017, 04:50:15 PM
All the things you just mentioned help maintain your ambition for bodybuilding. The opposite, which is boredom, kills it.

He doesn't bodybuild.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 28, 2017, 04:53:38 PM
He doesn't bodybuild.

I would be bored to death doing tradition be stuff nowadays
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 28, 2017, 04:55:59 PM
3 sets each:
Kneeling KB press x 6 per
Scap pushup x 8
Banded face pull x 10

4 supersets

KB Snatch x 6 per supeset
pullup x 12  (my pullup  vanished  tonight...very odd - had to use bands to finish)

200 meter bicep row

10 incline sprints 1-5 degree incline 30 sec on / 30 sec off @ 6 min mile pace

AMARP in 10 minutes:
Hex DL @ 225
KB Swing @ 50
Ring row x 12

Got 133 reps.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 29, 2017, 08:20:49 PM
Mile jog

3 sets each:
Kneeling landmine x 6 per
Suitcase deadlift x 5
Some elbow plank to plank x 5-10

Bench fucking press:  4 x 12 (was to superset with low weight behind the neck press, but I refuse to do that.

5 sets x 10 reps each:
Standing landmine x 10 per side, superset standing DB push press x 10

3 continual sets:
Deadlift x3 @ 315
Plyo push up to 4 inch platform x 10
400M sprint
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 30, 2017, 04:59:48 AM
Up early.  Did HIIT w prowler and heavy tore flips and jump rope.   Now for a long ass ruck w 45 lbs
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 31, 2017, 05:58:06 AM
40 min run for distance.

7 weeks in the books.....
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 03, 2017, 05:12:02 AM
Been doing 1 hour HIIT and a lot of rucking lately.  Feel great.  Everything firing on all cylinders. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 05, 2017, 12:05:33 PM
1 hour workout w 40lb weight vest.  mainly core, farmer carries, pull ups, etc. 

Then 5 mile ruck w 50lbs
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 06, 2017, 12:49:28 PM
Out drinking w the boys till 1 am - and a lot of DOMS from yesterday.   Day off.  Is what it is. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on August 08, 2017, 03:07:45 AM
1 hour workout w 40lb weight vest.  mainly core, farmer carries, pull ups, etc. 

Then 5 mile ruck w 50lbs
What time are you doing the 5 miles in with that weight on, may I ask? I'm still just sprinting and regular running at this point.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 08, 2017, 04:28:57 AM
What time are you doing the 5 miles in with that weight on, may I ask? I'm still just sprinting and regular running at this point.

Can't speak for him (and you didn't ask me) but I'll answer anyway.

I vary it - if I do a brisk walk, it's 14-15 min mile.

If I do one minute walk, one minute shuffle run, it's 11-12.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2017, 04:36:15 AM
Can't speak for him (and you didn't ask me) but I'll answer anyway.

I vary it - if I do a brisk walk, it's 14-15 min mile.

If I do one minute walk, one minute shuffle run, it's 11-12.


 ;)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2017, 04:37:30 AM
1 hour of HIIT with mainly lower body focus - squats, lunges, step ups  - 10 minutes of jump rope  10 minutes of mountain climbers  etc.

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on August 08, 2017, 04:40:20 AM
Can't speak for him (and you didn't ask me) but I'll answer anyway.

I vary it - if I do a brisk walk, it's 14-15 min mile.

If I do one minute walk, one minute shuffle run, it's 11-12.
Yeah, I remember you were putting up some quick times when I was last on here. 11-minute miles with 50lbs is a good, quick time. When I was last doing it I was running the entire distance at a fast pace, but I forget exactly what it was. I'll need to download Runkeeper again and have a look.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2017, 04:44:25 AM
Yeah, I remember you were putting up some quick times when I was last on here. 11-minute miles with 50lbs is a good, quick time. When I was last doing it I was running the entire distance at a fast pace, but I forget exactly what it was. I'll need to download Runkeeper again and have a look.

You don't want to run long distances with weight.   A shuffle pace mixed w fast walk best way to huff it out.  I do usually 100 pace intervals if I am trying to make a great time.   If i want to stay at 15 minutes pace - its a brisk walk pace, which is fine. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on August 08, 2017, 05:03:11 AM
Yeah, when I do it purely for my own cardio I like to just put some lightweight boots on and do the classic speed march-style walk/run intervals. I've suffered some bad wear and tear and had to undergo leg surgery before from the endurance stuff, so I wouldn't push it now unless it was a requirement.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2017, 05:06:13 AM
Yeah, when I do it purely for my own cardio I like to just put some lightweight boots on and do the classic speed march-style walk/run intervals. I've suffered some bad wear and tear and had to undergo leg surgery before from the endurance stuff, so I wouldn't push it now unless it was a requirement.

One of my main priorities now is injury prevention and avoidance - so hear you 100%. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2017, 05:13:52 AM
Yeah, when I do it purely for my own cardio I like to just put some lightweight boots on and do the classic speed march-style walk/run intervals. I've suffered some bad wear and tear and had to undergo leg surgery before from the endurance stuff, so I wouldn't push it now unless it was a requirement.

Truth be told - at 42 - im probably close to my all time best condition and shape ever after a few months of hardcore HIIT and adding in rucking a few times a week.   

No plans to change anything up for now. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on August 08, 2017, 06:18:06 AM
Truth be told - at 42 - im probably close to my all time best condition and shape ever after a few months of hardcore HIIT and adding in rucking a few times a week.   

No plans to change anything up for now. 

That's reassuring to hear. I've been feeling really lethargic and uninterested in training for a little while now. Still working out most days but purely as a matter of self-respect. I assumed my hormone levels must have plummeted but I've tested them recently and they're perfect - natural test is still very high. I think I've just been so preoccupied with other things that I've lost motivation. Getting back up some hills with some weight on my back will be a good way to unwind and make it enjoyable again, I hope.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2017, 06:21:30 AM
That's reassuring to hear. I've been feeling really lethargic and uninterested in training for a little while now. Still working out most days but purely as a matter of self-respect. I assumed my hormone levels must have plummeted but I've tested them recently and they're perfect - natural test is still very high. I think I've just been so preoccupied with other things that I've lost motivation. Getting back up some hills with some weight on my back will be a good way to unwind and make it enjoyable again, I hope.

All I need to do is look to my left and right for motivation.   Don't want to be that
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on August 08, 2017, 01:38:29 PM
I worked out arms at a brand new 24 Hour Fitness center at 7:00 last night. It is located about 3 miles from my house making really convenient. Working out at a new and unfamiliar facility can be challenging. It takes awhile to find the equipment I want to use (if they even have it). Because this fitness center has only been open a week, it was crowded, but for some reason, I did not have to wait to use anything I needed for my workout. There were a couple of pluses; The equipment all new, it is state of the art and in perfect condition. There's some equipment I've not seen or used before. I'll be giving some of it a try tonight.

The workout was good, not great. When using new machines, I never know what weight I should use, so I use a lower the resistance and adjusted it for the remaining sets. Because I have been lax about hitting the gym this summer, the lower resistance was probably a good thing....I'll know tomorrow because it is usually the second day after a workout that I will feel sore.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 08, 2017, 05:42:42 PM

I've become a big fan of focusing on big body parts and supersettimg w smaller ones - so that overall volume over the course of the workout is a lot higher .  More work = more results


I worked out arms at a brand new 24 Hour Fitness center at 7:00 last night. It is located about 3 miles from my house making really convenient. Working out at a new and unfamiliar facility can be challenging. It takes awhile to find the equipment I want to use (if they even have it). Because this fitness center has only been open a week, it was crowded, but for some reason, I did not have to wait to use anything I needed for my workout. There were a couple of pluses; The equipment all new, it is state of the art and in perfect condition. There's some equipment I've not seen or used before. I'll be giving some of it a try tonight.

The workout was good, not great. When using new machines, I never know what weight I should use, so I use a lower the resistance and adjusted it for the remaining sets. Because I have been lax about hitting the gym this summer, the lower resistance was probably a good thing....I'll know tomorrow because it is usually the second day after a workout that I will feel sore.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on August 08, 2017, 07:21:18 PM
I've become a big fan of focusing on big body parts and supersettimg w smaller ones - so that overall volume over the course of the workout is a lot higher .  More work = more results



Good for you. I'd like more results too, but at nearly 73, I'm happy to still be able to climb the stairs at the gym. Why do they put all the workout equipment on the second floor?  ;D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 09, 2017, 04:16:30 AM
Good for you. I'd like more results too, but at nearly 73, I'm happy to still be able to climb the stairs at the gym. Why do they put all the workout equipment on the second floor?  ;D

Use the stairs as a rest set.   In between sets - walk up and down the stairs.  Over the course of an hour think of the difference in calorie burn, cardio, etc. 

I have been gyms most of life and see what most do - most do a set - sit down - go on the phone, etc.  After 60 minutes - they really didnt do all that much. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 09, 2017, 07:37:47 AM
I could not even imagine doing just BB stuff anymore.  What a damn waste of energy.  I do probably 30-45 minutes of Upper body every 4-5 days and thats all I need.  But I go hardcore all out.  Same for legs -

In between - im doing cardio, weight vest stuff, jump rope, rucking, you name it.   I have been adding in more core stuff like high and low planks w 40lbs weight vest, mountain climbers, overhead holds, farmer carries, etc. 

Who the hell could possibly be doing just BB stuff any more unless you have a show coming up? 
 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 09, 2017, 08:06:49 AM
I could not even imagine doing just BB stuff anymore.  What a damn waste of energy.  I do probably 30-45 minutes of Upper body every 4-5 days and thats all I need.  But I go hardcore all out.  Same for legs -

In between - im doing cardio, weight vest stuff, jump rope, rucking, you name it.   I have been adding in more core stuff like high and low planks w 40lbs weight vest, mountain climbers, overhead holds, farmer carries, etc. 

Who the hell could possibly be doing just BB stuff any more unless you have a show coming up? 
 



I agree, outside of the strength portion of something, no reason to stop moving....an hour workout should be a hour of work....
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on August 09, 2017, 10:28:52 AM
Use the stairs as a rest set.   In between sets - walk up and down the stairs.  Over the course of an hour think of the difference in calorie burn, cardio, etc. 

I have been gyms most of life and see what most do - most do a set - sit down - go on the phone, etc.  After 60 minutes - they really didnt do all that much. 



I've worked out since I was 16, mostly at various gyms and I've noticed the same as you've noticed, a lot of people spend way too much time resting between reps and sets. This has become more prevalent since cell phones came on the scene. I hate it when I'm waiting to use a piece of equipment and the person on it spends what seems like several minutes between sets checking their phones. My cell phone stays in the locker.

Another thing that really slows folks down is working out in a group of three or more. They tie up the equipment for way too long.

Patience is not my long suit. 

I try to keep my workout time on the floor to 45 minutes and never more than an hour. While doing my routine, I rest not more than 30 seconds between reps and maybe a minute max between sets. I do cardio at the end of the session so as not to sap my energy.

 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 09, 2017, 06:26:14 PM
Odd day:

I have a few training sessions left so this morning:

1/2 mile run
20 min stretched / core / mobility
15 min power clean technique work
10 min setting one arm db snatch max
15 min rolling...


Went back at night for soflete, which unfortunately was big on the shoulders this time......

3 min row
2 sets:
KB one arm upright row x 10
Scap push up x 10
Walking overhead KB hold.
Band series

Bench 4 sets of 18 reps / superset light/strict behind the neck press x 5

4 x 10 of plyo push ups....(was supposed to have superset with dips too but fuck that, shoulders had enough today)

5 min row - 30 sec max effort / 30 sec maintenance pace

4 min max run

plyo box set jumping.

Good thing the stamina pieces were short tonight.






Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 10, 2017, 04:51:53 AM
Odd day:

I have a few training sessions left so this morning:

1/2 mile run
20 min stretched / core / mobility
15 min power clean technique work
10 min setting one arm db snatch max
15 min rolling...


Went back at night for soflete, which unfortunately was big on the shoulders this time......

3 min row
2 sets:
KB one arm upright row x 10
Scap push up x 10
Walking overhead KB hold.
Band series

Bench 4 sets of 18 reps / superset light/strict behind the neck press x 5

4 x 10 of plyo push ups....(was supposed to have superset with dips too but fuck that, shoulders had enough today)

5 min row - 30 sec max effort / 30 sec maintenance pace

4 min max run

plyo box set jumping.

Good thing the stamina pieces were short tonight.









Are you going to stick with it?

Last night I did 10 x 6 sort of like this

1 Minute Jump Rope
30 Sec tire Flips (8x)  30 Sec Dead Lift (12)  all with the 200lb tire 
30 Sec DB Snatch w 60lbs (3x each hand)  30 Sec - Squat + Upright Row w DB (3x each hand)
1 Minute  - varied shit like farmer carries, pull ups, dips, overhead holds, etc - each of the 10 sets did something different
1 Minute - Mountain Climbers or 1 minute Sit Ups
1 Minute Rest

x 10 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 10, 2017, 05:29:54 AM

Are you going to stick with it?

Last night I did 10 x 6 sort of like this

1 Minute Jump Rope
30 Sec tire Flips (8x)  30 Sec Dead Lift (12)  all with the 200lb tire 
30 Sec DB Snatch w 60lbs (3x each hand)  30 Sec - Squat + Upright Row w DB (3x each hand)
1 Minute  - varied shit like farmer carries, pull ups, dips, overhead holds, etc - each of the 10 sets did something different
1 Minute - Mountain Climbers or 1 minute Sit Ups
1 Minute Rest

x 10 

I'm going to do another cycle of it, but I need to pick which one.  I'm going to train 8 straight days until vacation, then I will pick the one when I return.

3 main reasons:

- I don't have to think about it - just show up and do what they say (except the stretching)
- There's a pattern to the exercise - bodypart focus is moved around
- It's kind of fun swiping to the next thing during a workout and going "oh shit".....
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 10, 2017, 05:34:52 AM
I'm going to do another cycle of it, but I need to pick which one.  I'm going to train 8 straight days until vacation, then I will pick the one when I return.

3 main reasons:

- I don't have to think about it - just show up and do what they say (except the stretching)
- There's a pattern to the exercise - bodypart focus is moved around
- It's kind of fun swiping to the next thing during a workout and going "oh shit".....

I ordered the Dreamcatcher for 2 dudes i know just learned wife pregnant  - lol
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 10, 2017, 05:57:35 AM
I ordered the Dreamcatcher for 2 dudes i know just learned wife pregnant  - lol

Lol.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 11, 2017, 01:46:46 PM
Tough one today - conditioning circuit was brutal.  All strength sets are 18 reps too.

1/2 mile run
2 sets each:
20 walking lunge
10 banded RDL
8 Banded side walk
8 kneeling KB press
8 Goblet squat

4 sets x 18 reps front squat, superset 10 hanging leg raises

5 sets RDL x 5 reps superset 10 banded monster walk

8 sets as fast as possible:
Hex deadlift @ 235 x 5
8 climbovers on 53" box
15 KB swings @ 50lbs

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 13, 2017, 05:14:47 PM
Finally finished the week of all the 18 rep shit yesterday:

Kneeling KB press x 5 per
Walking OH KB hold
Band pull apart series

4 x 18 strict standing db press, superset 10 wide grip pullups

4 x 12 strict behind the neck press very light

Sandbag throw, 20 push up - 3 sets

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 13, 2017, 06:23:50 PM
Long ruck.   No gym.  Tommorow back at it.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 14, 2017, 06:10:10 AM
Long ruck.   No gym.  Tommorow back at it.

For some reason, thought my program was done....guess it goes 12 weeks...
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 15, 2017, 01:58:37 PM
Travel is going to screw up Soflete for two weeks, so I'm going to improvise.  Yesterday:

1 mile easy run
100 step ups with 26 pounds
10 jumping pullup to burpee
20 sprints @ 20 sec on 20 sec off  (4:15 min - 6 min pace)
1 /2 mile recovery jog
5 - 10 sec sprints / 20 sec off 14-15 mph
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 15, 2017, 02:00:29 PM
Travel is going to screw up Soflete for two weeks, so I'm going to improvise.  Yesterday:

1 mile easy run
100 step ups with 26 pounds
10 jumping pullup to burpee
20 sprints @ 20 sec on 20 sec off  (4:15 min - 6 min pace)
1 /2 mile recovery jog
5 - 10 sec sprints / 20 sec off 14-15 mph

Nice - bro - i am addicted to TBNN
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 15, 2017, 02:17:34 PM
Nice - bro - i am addicted to TBNN

Me too.

I realized last night I had trained almost 10 days straight and probably should have taken a day off.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 15, 2017, 02:28:14 PM
I've decided - after septembrer / octobrer GR events - i,m training for BB show - Masters - one more - Fuck it
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 15, 2017, 02:40:31 PM
I've decided - after septembrer / octobrer GR events - i,m training for BB show - Masters - one more - Fuck it

You could just do it without BB training.......you're almost there.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 23, 2017, 05:44:28 AM
Been ramping up training a bit - feel great - after September - october - ill get serious about finding a show to do 3-4 months out. 

 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 24, 2017, 12:47:17 PM
Been ramping up training a bit - feel great - after September - october - ill get serious about finding a show to do 3-4 months out. 

 



I was in gym 6 am.   I got an event this weekend and 2 GORUCK events for 9/11 in 2 weeks.   Training my ass off.  But mentally - im already all into this 12-16 week diet down for one last show. 

Gonna look for one with a 40-50 age bracket and enter overall and masters and do my best. 

Excited.  Feel better now than I ever did in my 20's   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on August 24, 2017, 05:41:50 PM
I was in gym 6 am.   I got an event this weekend and 2 GORUCK events for 9/11 in 2 weeks.   Training my ass off.  But mentally - im already all into this 12-16 week diet down for one last show. 

Gonna look for one with a 40-50 age bracket and enter overall and masters and do my best. 

Excited.  Feel better now than I ever did in my 20's   

Honestly, I am surprised you are over 40. You looked much younger than that when you were enjoying your "fifteen minutes of fame" awhile back.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 25, 2017, 05:07:44 AM
Honestly, I am surprised you are over 40. You looked much younger than that when you were enjoying your "fifteen minutes of fame" awhile back.

42.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 30, 2017, 07:37:58 AM
Started Tora yesterday.  I think this week establishes baselines then it gets fun.

3 sets warmup:
90/90 breathing
Elevated lunge x 8
Multi-directional lunge

Back squat - build to 5 RM of 85% of 5RM

4 sets:
Strict pull up
Weighted sit up x 20

10 min AMARP:
10 burpee
10 box jump

I did 133 reps.....leaderboard guys did 200......

5 min 90/90 breathing

Stretch.....yes, actually did it.

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on August 30, 2017, 12:04:05 PM
I finally got a decent hike in today for the first time in about a year. Rucksack was only about 30lbs, and the hill a little over 500 m in height. It was close to seven miles both ways and I ended up running the entire way back down. I planned on taking it easy but I was surprised with how strong I felt on it. I hope I can make this more of a regular thing.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 30, 2017, 04:13:42 PM
I finally got a decent hike in today for the first time in about a year. Rucksack was only about 30lbs, and the hill a little over 500 m in height. It was close to seven miles both ways and I ended up running the entire way back down. I planned on taking it easy but I was surprised with how strong I felt on it. I hope I can make this more of a regular thing.

That's pretty darn good for a first run.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 30, 2017, 05:35:40 PM
3 miles ruck    - 30 hours of odds and ends . 



Goruck Challenge and Light next weekend - then gearing up for a 12 week blitz to a show
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 30, 2017, 06:22:08 PM
45 min random cardio shit
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 30, 2017, 06:35:55 PM
45 min random cardio shit

What's crazy is that at 42 I'm going into a 12 week diet down in better shape than I ever was at 25 - just curious to see what happens - I think I'll end up around 175-180
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 30, 2017, 09:01:58 PM
You probably only need six weeks
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on August 31, 2017, 01:30:51 PM
That's pretty darn good for a first run.
Legs are stiff as hell today. It feels good, though.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on August 31, 2017, 01:32:03 PM
You probably only need six weeks

I just hope I dont get bored doing BB crappola
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on August 31, 2017, 02:17:27 PM
I just hope I dont get bored doing BB crappola

It would actually be cooler if you didn't, just dieted and trained as you normally do.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 01, 2017, 06:07:26 AM
It would actually be cooler if you didn't, just dieted and trained as you normally do.

bro - my legs are looking ridiculous lately.  Legs and Back are going to carry me through this thing.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 01, 2017, 06:09:14 AM
It would actually be cooler if you didn't, just dieted and trained as you normally do.

I feel frigging great right now.  I actually dont want to change my training much - but need a lot of work on chest detail. 

Going into this as Masters 40-50 gonna be the shiznit
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 01, 2017, 06:31:59 PM
Yesterday:

3 sets
90/90 breathing - this phase seems to be all about controlling breathing
KB hip hinge 5-8
Suitcase DL x 5-8

DL: 2 x 5 at 85% of 5 rep max

4 sets
one arm KB squat x 8 (per leg)
one arm DB row x 8

4 sets:
BB overhead carry x 50 feet
Farmers walk x 50 feet
Sled pull x 50 feet
Sandbag throw 50 feet per side
superman hold x 30 sec  - actually did this at my house vs gym since it was better equipped for it

5 min slow run controlling breathing tempo


Today:

90/90 breathing x 3

Rower - 3 sets
30 sec arms only
30 sec legs only
1 min normal
control breathing

Rower 3 sets:
20 set max effort
1 min 80 effort

Rower:
10 min max effort


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 01, 2017, 06:32:23 PM
I feel frigging great right now.  I actually dont want to change my training much - but need a lot of work on chest detail. 

Going into this as Masters 40-50 gonna be the shiznit

Detail?  All diet no?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 01, 2017, 07:32:32 PM
Not sure.   I feel great.  Let's see after few weeks
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 03, 2017, 04:48:05 PM
Not sure.   I feel great.  Let's see after few weeks


HIIT w lower body focus - feeling good
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 03, 2017, 08:51:02 PM
3 sets:

90/90 breathing
Wall forearm roll with stretch
Kneeling KB Press
50 ft KB waiter's walk

Establish  2 x 5 on 85% of 5 rep max on push press

4 sets:
6 Turkish get ups per side
1 leg landmine RDL x 8

3 sets - fast as possible
20 cal on row
15 wall ball
10 power clean.....this was hard.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 05, 2017, 05:50:14 AM
5k ruck in 33:10

100 burpees in 9:30
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 06, 2017, 09:06:00 AM
5k ruck in 33:10

100 burpees in 9:30

Nice - tapering sort of - have a C - L this weekend,   then full bore training for this show in whenever. 

Feel awesome.  I'm better now at 42 no dieting than I was at like 3-4 weeks out when I was 25. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 06, 2017, 11:08:01 AM
Nice - tapering sort of - have a C - L this weekend,   then full bore training for this show in whenever. 

Feel awesome.  I'm better now at 42 no dieting than I was at like 3-4 weeks out when I was 25. 


You'll kill that thing no problem.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 06, 2017, 11:22:44 AM
You'll kill that thing no problem.

9/11 NYC C & L are their flagship events and are usually awesome. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 07, 2017, 03:49:58 AM
3 sets:

90/90 breathing
Elevated lunge x 8
Lunge complex

Front squat 2 x 4

3 sets:
Max effort chins
russian kb twist x 20

3 sets AMRAP for 3 min:
DB Clean x 10
Burpee x 10
Sandbag throw x 10
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 07, 2017, 05:00:29 AM
3 sets:

90/90 breathing
Elevated lunge x 8
Lunge complex

Front squat 2 x 4

3 sets:
Max effort chins
russian kb twist x 20

3 sets AMRAP for 3 min:
DB Clean x 10
Burpee x 10
Sandbag throw x 10


looks good man
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 07, 2017, 05:55:10 AM

looks good man

Thanks...

Not sure if I like this cycle as much as the last one.

So far, the workouts are much shorter, with the AMARP stuff at the end.  This one has rucking though.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on September 07, 2017, 08:13:07 PM
42.   

Whatever you're doing, keep doing it. It's working. Of course good genetics help too. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on September 07, 2017, 08:19:38 PM
It's 8:15 p.m. here. There's been a shit load of tension in the house all day. My pup won't leave my side. I hear angry voices upstairs. It's probably my grandson screwing up again. 20 years old and can't act sane for one whole day. Such are the downfalls of letting your family live with you.

I'm out of here for awhile. A good workout at the gym will be a big relief. Too bad I can't take Lucy (my dog) with me. She'll be hiding under the bed the whole time I'm gone.

Such is life!
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 08, 2017, 06:46:55 AM
Train for an hour then walk for an hour.   Just get out of the house.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 08, 2017, 07:11:59 AM
Challenge and light  - then take off a day or two are start training again.  I plan on not changing much at all - just ratcheting down my diet
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 08, 2017, 08:10:26 AM
Challenge and light  - then take off a day or two are start training again.  I plan on not changing much at all - just ratcheting down my diet

Heavy is happening as we speak, right?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 08, 2017, 08:12:06 AM
Heavy is happening as we speak, right?

Yes.  A few drops so far.  Looked like a solid crew to me. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 08, 2017, 08:43:08 AM
Yes.  A few drops so far.  Looked like a solid crew to me. 

Looks like they were being tortured with lifting seconds of a firehouse filled with weight, from the video I saw.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on September 08, 2017, 01:55:10 PM
Train for an hour then walk for an hour.   Just get out of the house.

-Worked my delts and skipped the walk. Instead I went to the Eagle for a scotch. Damn joint was so crowded, I waited 10 minutes to get in. Should have left. Once inside it was so bad that I could hardly move. Big crowds with people packed tight cause my enochlophobia to kick in. Needless to say, one double scotch and I was outta' there.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 09, 2017, 08:37:48 PM
3 sets:
90/90 breathing with curl
Hip hinge x 8 with 50 lb kb
suitcase DL x 8

Snatch grip 4 rep DL max........torn ligament in thumb prevented me after a certain weight, switched to over / under  30 sec hold on final set

3 giants sets:
One arm KB squat x 8 per leg
Row on bar x 12
1 rep pull up - 5 sec hold on top, 1 sec negative, 5 sec hold

Conditioning 4 sets - this was hard:
Tank sled push x 20M
10 sand bag box
Tank sled push x 20M
10 sandbag get up

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 09, 2017, 08:38:16 PM
Pretty sure my boy SC crushed his event this weekend.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 10, 2017, 06:38:48 AM
Pretty sure my boy SC crushed his event this weekend.

Sore as F today.  That was pretty hard - but really great event.   need a few days off.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 10, 2017, 03:56:57 PM
Concept 2 row sprints coupled with breathing drills in between sets.

Nose breathing is tough for me with a deviated septum
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 13, 2017, 05:49:25 AM
3 miles ruck w 45 lbs

45 minutes upper body circuits consisting of bench, military, pull downs, and curl + press. 


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on September 13, 2017, 05:37:45 PM
Decided to try working out during the day today. The gym was surprisingly not too crowded. My back work out was great.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 13, 2017, 06:00:44 PM
5 mile ruck, 35lbs, 55 min 18 sec
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 13, 2017, 06:29:21 PM
5 mile ruck, 35lbs, 55 min 18 sec

Bro -    That's legit !
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 14, 2017, 04:05:08 AM
Bro -    That's legit !

Thanks.

Hadn't rucked for a while so I set a time of 55 and tried to hit it just to keep it interesting......just missed.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 15, 2017, 06:59:20 PM
3 miles ruck - shoulders - chest - tries - some abs
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 15, 2017, 08:46:07 PM
90/90 breathing
Elevated Lunge x 8
Lunge complex

Back squats

4 sets
Wide grip pull up max effort
30 sec side plank per side

4 sets 3 min each - AMRAP

Sandbag lunge 20 feet
Sandbag clean x 5
Burpee over sandbag x 5
Sandbag OH Press x 5

Gym got new sandbags.....this one was breaking.   They should have bought goruck......or I should bring mine there.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 16, 2017, 08:06:25 AM
8-10 mile ruck today.  Doing an event in NYC
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 16, 2017, 08:39:43 AM
8-10 mile ruck today.  Doing an event in NYC

What is it?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 16, 2017, 01:14:15 PM
What is it?

Event called VEThack.   Was a ruck - but I added a lot t fnmoleage on my own
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on September 18, 2017, 02:50:35 PM
5 mile ruck, 35lbs, 55 min 18 sec
Good effort. Both you guys should look to team up and smash a GR heavy or selection. Easily fit enough.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 18, 2017, 03:14:06 PM
Good effort. Both you guys should look to team up and smash a GR heavy or selection. Easily fit enough.

Selection?  Lol, no.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 18, 2017, 04:11:25 PM
Selection ?   F no.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on September 18, 2017, 05:49:15 PM
 ;D ;D That's the spirit!
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on September 18, 2017, 07:13:46 PM
Be sensible when rucking. It can cause you lasting injuries if you overdo it. I have two son's who are retired from the military, one of them has ongoing heath issues, which example my cautionary comment.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 18, 2017, 07:49:06 PM
Be sensible when rucking. It can cause you lasting injuries if you overdo it. I have two son's who are retired from the military, one of them has ongoing heath issues, which example my cautionary comment.

If you shuffle walk, roll the foot, and keep the impact off the joints, I don't think there should be any issues.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 18, 2017, 07:51:39 PM
So, I hit the reset button week three of the program and did the same workout as the other night so that it follows the designed Mon-Sun cadence.

I've upped the calories the past week, it made a world of difference.   Weights went up over 10% in some exercises.

90/90 breathing
Elevated Lunge x 8
Lunge complex

Back squats

4 sets
Wide grip pull up max effort
30 sec side plank per side

4 sets 3 min each - AMRAP

Sandbag lunge 20 feet
Sandbag clean x 5  - bought in GR 60lb for this.  Gym sandbags are too light.
Burpee over sandbag x 5
Sandbag OH Press x 5

VISON QUEST peg board with 10lb weight around waist.  One time up and back down.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Primemuscle on September 18, 2017, 11:25:49 PM
If you shuffle walk, roll the foot, and keep the impact off the joints, I don't think there should be any issues.

At first I thought you meant the old people shuffle walk. ;D I sort of did that following knee surgery for a torn meniscus.

I hope you meant this shuffle walk:



I have not tried it. I'm intrigued, so I will definitely check it out.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 19, 2017, 05:59:07 AM
At first I thought you meant the old people shuffle walk. ;D I sort of did that following knee surgery for a torn meniscus.

I hope you meant this shuffle walk:



I have not tried it. I'm intrigued, so I will definitely check it out.

Didn't mean this, maybe it's not the right term.

Instead of flat out running, you roll the foot from heel to the front, making sure not to have a hard heel impact.  Feels like a shuffle.  Either way, I've found this minimizes ankle, knee, etc pain.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on September 19, 2017, 01:22:31 PM
I think it might be time for me to book a trip to Dignitas. Just as I was getting back into a nice routine, I've gone and slipped a disc again tonight, simply by doing some light dumbbell rows. Had to sit for an hour before I could hobble/crawl out of the gym. Literally cannot walk now. Valium and painkillers just starting to kick in.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 19, 2017, 05:37:46 PM
Chest and Shoulders. 

30 minutes - non stop circuit of

1 minute jump rope
1 minute sit ups
1 minute mountain climbers
1 minutes rope curls and hanging leg raises.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 19, 2017, 05:41:06 PM
I think it might be time for me to book a trip to Dignitas. Just as I was getting back into a nice routine, I've gone and slipped a disc again tonight, simply by doing some light dumbbell rows. Had to sit for an hour before I could hobble/crawl out of the gym. Literally cannot walk now. Valium and painkillers just starting to kick in.

Aw crap man.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 19, 2017, 05:42:13 PM
Chest and Shoulders. 

30 minutes - non stop circuit of

1 minute jump rope
1 minute sit ups
1 minute mountain climbers
1 minutes rope curls and hanging leg raises.

Nice.

I picked up a pair of Hoka One One shoes today.  They are slightly curved on the bottom - can wait to see how the ruck feels in them.  Ultra cushioned.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 20, 2017, 09:19:21 PM
3 sets:

90/90 breathing for 30 sec
KB hip hinge x 8
Suitcase DL x 5-8

Sumo DL - work to 85% of max three reps - haven't done these in years

4 sets:
15" double KB box step ups 8 per leg
Batman row x 8

4 sets:
one arm KB farmers walk 50 ft
Box jump x 10
one arm KB OH walk x 50 ft
one arm KB OH lunge x 25 ft per leg
pull up with hold / left / right movement at top x 5
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 21, 2017, 05:16:18 AM
Legs

Then 30 minutes of a non stop mish mash of farmer carries, jump rope, rope curls, calf raises, etc.  
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 22, 2017, 03:41:35 AM
Selection live feed is crazy. No no no no.  Not ever
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on September 22, 2017, 11:40:36 AM
Selection live feed is crazy. No no no no.  Not ever
Grape completed a 30-miler not long ago. You've also got a good amount of experience with rucking, right? If you can both do the initial 12 miles in the allotted time then there's absolutely no reason why you both couldn't smash it. If you're fit enough then the rest is all psychological.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 22, 2017, 12:03:22 PM
Grape completed a 30-miler not long ago. You've also got a good amount of experience with rucking, right? If you can both do the initial 12 miles in the allotted time then there's absolutely no reason why you both couldn't smash it. If you're fit enough then the rest is all psychological.

SC did that ruck with me.....

I could do the PT test, the 5 mile run and the 12 mile time ruck right now......not a problem.  But even that gets tested due to weather, nerves, sleep, etc.

The rest is an absolute shitfest.  In the last HTL, I think they did something like seven thousand lunges......this selection thing is way worse......they actively try to make you quit.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on September 22, 2017, 12:19:06 PM
SC did that ruck with me.....

I could do the PT test, the 5 mile run and the 12 mile time ruck right now......not a problem.  But even that gets tested due to weather, nerves, sleep, etc.

The rest is an absolute shitfest.  In the last HTL, I think they did something like seven thousand lunges......this selection thing is way worse......they actively try to make you quit.

That's awesome you both smashed it together. No doubt it will be the worst thing you ever do if you give it a shot, but 48 hours of enduring pure abuse - it's a psychological game. I'm a book-reading, vegetarian dork that does nothing but study and womanise these days, but if my back heals and you want to give it a try next year, I'll do it with you!
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 22, 2017, 12:26:13 PM
That's awesome you both smashed it together. No doubt it will be the worst thing you ever do if you give it a shot, but 48 hours of enduring pure abuse - it's a psychological game. I'm a book-reading, vegetarian dork that does nothing but study and womanise these days, but if my back heals and you want to give it a try next year, I'll do it with you!

Deal!

It's a pysch game for sure, but the body takes a beating too.  I was watching a feed where they made them clean a 60lb sandbag then press throw it.   For a mile.  Or longer.....

Just checked the feed - one guy has made it past the halfway point and looks like he's toast.   We'll see if anyone passes this year.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 22, 2017, 12:57:11 PM
Grape completed a 30-miler not long ago. You've also got a good amount of experience with rucking, right? If you can both do the initial 12 miles in the allotted time then there's absolutely no reason why you both couldn't smash it. If you're fit enough then the rest is all psychological.

Thats zero - absolutely zero compared to Selection. 

GR Selection is harder than SFAS, BUDs, etc for the 48 period it is.  . 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 22, 2017, 12:58:06 PM
Deal!

It's a pysch game for sure, but the body takes a beating too.  I was watching a feed where they made them clean a 60lb sandbag then press throw it.   For a mile.  Or longer.....

Just checked the feed - one guy has made it past the halfway point and looks like he's toast.   We'll see if anyone passes this year.

I know the last guy left - he is a big guy in person too.  My buddy who dropped earlier during the sandbag tosses - not strong enough - that sandbag was 120 lbs
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 22, 2017, 01:27:12 PM
I know the last guy left - he is a big guy in person too.  My buddy who dropped earlier during the sandbag tosses - not strong enough - that sandbag was 120 lbs

That's nuts.

Cleans aren't easy with a ruck on.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 22, 2017, 04:51:47 PM
That's nuts.

Cleans aren't easy with a ruck on.

062 is an animal - NYC guy too.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on September 22, 2017, 06:07:11 PM
Thats zero - absolutely zero compared to Selection. 

GR Selection is harder than SFAS, BUDs, etc for the 48 period it is.  . 
I know, mate. I don't say it to denigrate the course - I say with genuinely held belief that if you both are mentally tough enough to endure what you already have, then I'm quite sure you're capable of doing anything if you prepare mentally for it (barring physical injury).
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 22, 2017, 06:40:08 PM
I know, mate. I don't say it to denigrate the course - I say with genuinely held belief that if you both are mentally tough enough to endure what you already have, then I'm quite sure you're capable of doing anything if you prepare mentally for it (barring physical injury).

I don't thInk my feet or joints would last .  Meaning the inflammation in my joints would probably be too much after 24 hours of this.   Feet wise - I blister pretty easy and remember my feet destroyed during and after HCL

Maybe if I had a year focused solely on this and no other distractions - but that's not reality
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on September 22, 2017, 09:29:06 PM
I don't thInk my feet or joints would last .  Meaning the inflammation in my joints would probably be too much after 24 hours of this.   Feet wise - I blister pretty easy and remember my feet destroyed during and after HCL

Maybe if I had a year focused solely on this and no other distractions - but that's not reality

I know what you mean - injuries really do take their toll, and finding the time to just fit in a fairly regular training schedule is hard enough when you're busy. I'm quite a bit younger than you but I've really suffered some bad wear and tear from when this stuff used to be a part of my life. Regarding blisters - you may already know, but 'Leukotape' is an absolute must for me if I was doing any distances with weight. Tape up every part of my feet: thin layer around each toe, along the heel, strip up the side of the ankle for support. Followed by two pairs of socks - one ultra lightweight and one thick, and a lightweight boot. Never got a blister since.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 23, 2017, 05:05:13 AM
I know what you mean - injuries really do take their toll, and finding the time to just fit in a fairly regular training schedule is hard enough when you're busy. I'm quite a bit younger than you but I've really suffered some bad wear and tear from when this stuff used to be a part of my life. Regarding blisters - you may already know, but 'Leukotape' is an absolute must for me if I was doing any distances with weight. Tape up every part of my feet: thin layer around each toe, along the heel, strip up the side of the ankle for support. Followed by two pairs of socks - one ultra lightweight and one thick, and a lightweight boot. Never got a blister since.

In a Heavy or HCL event - you can catch a little break here or there because it's a team event - if you watch the live feed of this thing - this event is non stop and you have multiple cadre hovering over you at all times and there is no one to switch out weight with .   

Being realistic of my own limotiations - there is no way I could withstand 48 straight hours of this wo doing serious damage to myself .   not worth it imho knowing what little chance of success there is and the time commitment that would be involved just to be prepared to have a chance
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Meta-physical on September 23, 2017, 07:28:52 AM
In a Heavy or HCL event - you can catch a little break here or there because it's a team event - if you watch the live feed of this thing - this event is non stop and you have multiple cadre hovering over you at all times and there is no one to switch out weight with .   

Being realistic of my own limotiations - there is no way I could withstand 48 straight hours of this wo doing serious damage to myself .   not worth it imho knowing what little chance of success there is and the time commitment that would be involved just to be prepared to have a chance
It's a pretty rare and admirable quality to be able recognise and accept that. Given your risk of injury, I agree entirely. Fair play.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 23, 2017, 08:17:16 AM
I've had a distal clavicle excision / suba decompression on both shoulders.   Been awesome.

But they can get a bit fried, even on a workout like Soflete....so 48 hours of overhead pressing?  Eh.....
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 23, 2017, 04:18:56 PM
Legs.

7 miles ruck w 40lbs


Feeling great other than some knee soreness
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 23, 2017, 06:50:01 PM
Nice work, SC.

1/2 mile jog

4 sets
8 x 90/90 breathing with plate pull
Kneeling wall roll, shoulder extension x 8
Kneeling 1 arm KB press x 8 per
25 ft oh kb hold walk per arm

Z press (seated front military press on floor with legs out)   work to 2 x 3 @ 85% max

4 sets
Diamond push up max effort
8 2-DB RDLs

4 sets non stop for time:
5 one arm DB snatch per
15 squat jump
20 sit up
12 lateral skier jump
30 sec battle rope

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 24, 2017, 04:57:04 AM

that looks like a good workout

Nice work, SC.

1/2 mile jog

4 sets
8 x 90/90 breathing with plate pull
Kneeling wall roll, shoulder extension x 8
Kneeling 1 arm KB press x 8 per
25 ft oh kb hold walk per arm

Z press (seated front military press on floor with legs out)   work to 2 x 3 @ 85% max

4 sets
Diamond push up max effort
8 2-DB RDLs

4 sets non stop for time:
5 one arm DB snatch per
15 squat jump
20 sit up
12 lateral skier jump
30 sec battle rope


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 24, 2017, 12:18:13 PM
that looks like a good workout


The last sections last for only 10-14 minutes but they fry you.

Today's is finally something that will take some time based endurance.......need to get my ass on it in a few if I'm going to get the workout in.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 24, 2017, 04:47:44 PM
3 sets:
90/90 breathing
cosak squats, 8 per leg
sumo inchworm x 8

Stamina:
3 mile run at 7:18 pace
50 sandbag get ups
5000M row
100 sandbag box step ups
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on September 27, 2017, 09:29:42 AM
Week 4.....

3 sets
90/90
Elevated lunge x 8
Lunge complex

Front squats - work to 85% of % RM

4 sets
Max chin up
Hollow hold x 30 sec


5 sets - 3 min each AMRAP
DB snatch x 8
Box climb over - 60 inch box
Hanging knee up x 8
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 29, 2017, 08:07:31 AM
https://alldayruckoff.com/podcasts/episode-014

Cool interview. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on September 30, 2017, 10:10:15 AM
Back/Bis/Traps/Calves ended w 20 minutes HIIT

Feel Great,  Really getting lean and feeling good. 


Music playlist - HateBreed - Bodycount - slayer
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 01, 2017, 04:49:06 PM
3 sets

90/90 breathing with curl
KB hip hinge
Suitcase DL

One handed farmer's walk - 100 ft per hand x 5 sets

KB cossak squats x 8 per side
underhand ring row

2 mile ruck with 40lb @ 21:10
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 02, 2017, 06:26:03 AM
Did about 7 mile ruck yesterday.  Couldn't make it to gym but glad got miles in.   Diet getting a little tighter. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 06, 2017, 05:06:44 AM
 45 minute legs.   15 min HIIT

Feeling leaner.   But leaner feels like shot inside
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 09, 2017, 04:54:01 PM
Canned the last program after week two and switched:

3 sets
90/90 breathing with curl
25 ft duck walk
10 bird dog per side
5 pull up

6 - 20 all out Rows, work on breathing recovery between sets

4 giant sets:
Kneeling KB press x 8 per
One arm farmers walk
Side plank
OH KB carry

Some stretching shit I actually tried.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 11, 2017, 05:17:25 AM
Legs and HIIT -

TBH totally honest I don't see progress has changed any more or less from more bodybuilding style workouts vs mostly HIIT.  Diet matters a hell of lot more than the workouts in terms of appeareance so far.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 12, 2017, 10:56:41 AM
1/2 mile jog

2 sets:
90/90 breathing
Elevated lunge x 8
Goblet squat x 5
Banded monster walks

Squats various sets

3 sets:
RDL x 10
Death march with dumbbells x 25 ft

5 giant sets:
Mountain climbers @ 90% effort x 40
Deadlift x 5
Power Clean x 2
Pull up x 7
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 13, 2017, 09:15:13 PM
5 minutes on bike

3 sets
90/90 breathing with hip lift
seated leg lift x 8
something else i can't remember

10 sets:

Run @ 85% of max effort for 1 minute, 3 minute recovery walk....was something around 4 miles

4 sets:

20 reps sand bag throw
5 pull up with side to side
10 shoulder tap planks
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 14, 2017, 04:55:16 PM
Legs and cardio on elliptical.   Legs finally getting veiny
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 15, 2017, 12:46:21 PM
Shoulders and arms -

5 mile ruck


Feeling awesome.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 19, 2017, 04:28:02 AM
Legs - plus 5 mile ruck. 

Feeling good.  Hardcore dieting not even begun and feel pretty lean.   Weighed 191 this am
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 19, 2017, 05:45:50 AM
When is the show?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 19, 2017, 05:50:44 AM
When is the show?

Probably looking at February.   Have A T/L next week - will get serious on dieting an early am cardio after that. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 22, 2017, 04:44:38 PM
Hit the reset button after an injury scare.

1 mile on bike
3 sets:
90/90 breathing with hip curl
25 ft duck walk
10 birddog
5 supine ring row

10 sets @ max effort on rower x 20 sec........3 min breathing recovery practice while walking..

4 Giant sets:
Kneeling one arm KB press x 8
One arm farmers walk x 20m
15 seconds side planks per side
One arm OH KB walk x 20m

Will DO more foam rolling and mobility.  Lack of flexibility causing issues.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 23, 2017, 12:35:35 PM
Sore from yesterday, today was fun.

Bike 1 mile

3 sets:
90/90 Breathing with curl
Clamshell x 8 per
Elevated lunge x 8 per
Goblet squat x 5
Banded monster walks x 8 per

Back squats

Accessory x 3:
RDL x10
25 ft death march with dumbells

Stamina x 5:
Sled push x 25M
Deadlift x 5
Power clean x 2
Pull up x 7


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 24, 2017, 07:56:55 PM
Intense rolling on softball

1 mile bike

3sets
90/90
Seated leg lift x 10
10 bird dog

10 sets:
1 min @ 85% max....about 10.2 MPH
3 min recovery walk with 90/90 breathing.
Almost about 4 miles

4 sets stamina:
20 sandbag toss (10 per)
Something I don't feel like looking up the description x 10
Hanging knee raise x 8
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 24, 2017, 11:29:48 PM
Training going great.   Dieting sucks but results are showing

GoRuck Challenge and Light this weekend - then I'll really tune it up
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 25, 2017, 05:53:30 PM
1 mile bike

3 sets:
90/90 with pullover
KB screw x 5 per
Kneeling forearm roll x 8
Scap push up x 8

DB presses x 6-8

4 superset
DB Z press x 10 per arm
Drag curl x 8

4 giant sets - no rest between
1/4 mile run
One arm DB snatch x 10 per arm
10 burpee side jump to box
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 25, 2017, 07:34:19 PM
Legs and 15 min on elyptical.  Logged 8 miles on I watch .   Carving up w beer for weekend shit show.

Abs coming in nice.  Weak point is really chest definition.   Back and legs look great
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 26, 2017, 05:42:46 AM
Legs and 15 min on elyptical.  Logged 8 miles on I watch .   Carving up w beer for weekend shit show.

Abs coming in nice.  Weak point is really chest definition.   Back and legs look great

Do the event in T Michael top with zubaz pants, otomix shoes, fanny pack and fingerless gloves.  Use milk jug filled with Carbo Fuel instead of hydration bladder  and pack no food except gainers fuel bars and some Animal Pack vitamins.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 27, 2017, 06:43:23 PM
Yesterday:  Various rowing cycles.

Today:
90/90
Kneeling hip hinge
Banded good mornings
Bird Dog

Deadlifts

Seated box jump
Lateral box step with weight

Got a call from work..........ended workout.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 28, 2017, 05:47:29 PM
Absolutely destroyed the Challenge and Light.  I think I carried in addition to my ruck , the added team weights and coupons ranging from 40-75lbs at least 80% of the time for for both events and feel completely fine. 

Train Hard
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 28, 2017, 06:05:50 PM
Well done.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 28, 2017, 06:09:15 PM
Well done.

Felt like total beast mode for both events. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 29, 2017, 07:12:28 AM
Felt like total beast mode for both events.  

Proves all the training actually works.

And you did this mid-diet.....awesome.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 29, 2017, 08:01:56 AM
Proves all the training actually works.

And you did this mid-diet.....awesome.

We had one guy want to quit with 5 minutes left to go.   The Cadre was like  - "Bro - you are not hurt - you just cant deal w being uncomfortable."  Guy was some euro-pussy who gray manned most of it and was getting buddy carried at the time too!

Fag! 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 30, 2017, 08:57:55 AM
We had one guy want to quit with 5 minutes left to go.   The Cadre was like  - "Bro - you are not hurt - you just cant deal w being uncomfortable."  Guy was some euro-pussy who gray manned most of it and was getting buddy carried at the time too!

Fag! 

There's always one.....
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 30, 2017, 08:59:40 AM
I'm going to switch to a strength cycle after this one.....

Bike one mile

3 sets
90/90 with curl
25 ft duck walk
5 supine rows

Various sprint work on rower

4 sets:
One arm DB snatch x 6 per
KB carry 25M
Hanging L sits
One arm farmers walk.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 31, 2017, 04:17:30 AM
Workout sucked.  Didn't have it....sucks when pull ups are involved....

1 mile bike
90/90
Clamshell
Elevated Lunge
Goblet squat
Banded walk

Front squats

4 sets
30 sec back extension hold with weight
RDL x 12

5 sets
Row 12 cal
10 sandbag ground to press
5 pull up
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 31, 2017, 04:38:21 AM
Working out at 530 am now.  Legs and Cardio. 

Feeling good.  Working out on empty stomach At early am you feel flat.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on October 31, 2017, 06:24:44 AM
Working out at 530 am now.  Legs and Cardio. 

Feeling good.  Working out on empty stomach At early am you feel flat.

Any compound movement, squats, chins, etc all suck when you're depleted.

Probably why bodybuilders do lat pulldowns and thigh adducter stuff instead.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on October 31, 2017, 06:35:04 AM
Any compound movement, squats, chins, etc all suck when you're depleted.

Probably why bodybuilders do lat pulldowns and thigh adducter stuff instead.

I'm wearing my otomix and pink tank top now
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 01, 2017, 05:34:11 AM
5 am - back bis and cardio.  Getting in really good shape now .  Fat melts off w working out in fasted state- but energy definately lacking a bit
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 02, 2017, 05:13:39 AM
Shoulders and Legs @ 5 am  >:(
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 02, 2017, 08:44:13 AM
I may have to switch to the a.m shit - worked 15 hours yesterday.......makes late training impossible.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 02, 2017, 09:04:10 AM
I may have to switch to the a.m shit - worked 15 hours yesterday.......makes late training impossible.

It makes it a lot easier to never miss workouts due to life, BUT - you have to go to bed earlier and your workouts do suffer a little bit. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 02, 2017, 09:39:35 AM
It makes it a lot easier to never miss workouts due to life, BUT - you have to go to bed earlier and your workouts do suffer a little bit. 

Some of the shit I do could be a bit rough that early and fasted.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 03, 2017, 05:10:56 AM
Chest, Tris, Abs, and Cardio and some calves. 

5 am - booyaaa. 

Blasting hatebreed and biohzard
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 03, 2017, 06:30:08 AM
I've done nothing since Tuesday due to work.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 04, 2017, 03:55:35 PM
Yesterday:

90/90 breathing
Seated leg lifts
Bird Dog

10 - 1:30 run / 2:30 recovery walk.....a bit over 4 miles.

4 sets:
20 x sandbag box lift
25m bear crawl
8 sandbag get up
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 04, 2017, 03:57:23 PM
1.25 mile bike

90/90
KB twist
Kneeling wall roll
Scap push up

Standing  push presses

4 sets:
1 arm DB press x 6 per
Chinup hold for time

15 min AMARP

12 x 25m shuttle run
10 x DB clean to press
10 x burpee
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 06, 2017, 06:25:26 AM
5 am - cardio - shoulders bis - abs -

Felt ridiculously lean and veiny.   Still some stubborn fat lower. Back sides
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 07, 2017, 08:49:21 AM
5 am - Chest - Tris - Cardio - Abs. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 07, 2017, 05:15:30 PM
1 mile bike

6 sets on rower - 10 rows at max effort / 2 minutes recovery row - all nasal breathing.

5 sets, had to go for max time of 500m but maintain S/M ratio (kind of hard actually)

4 sets:
static hold on rings x 30 sec
pull up circuit: wide/narrow/neutral/normal/chin x 2 each
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 08, 2017, 04:39:53 AM
Legs for about 1 hour.   added 10 Lunges or reverse lunges after every set.   

15 Min on the arc trainer at high pace and level. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 11, 2017, 07:58:25 PM
The usual bike / warm up

Rower sprints

4 consecutive sets:
Turkish get up (despise these)
KB front load / one arm farmer's combo
Side Planks
Yoke OH Carry - used BB
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 13, 2017, 04:55:07 AM
5 am - legs abs and cardio  - done 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 14, 2017, 03:56:45 AM
Bike 1 mile

10 sets:

Run 2 min / walk 2 min to recover

4 consecutive sets:

20 lateral sandbag toss over box - vault over box
8 half kneeling MB wall slams
20 floor wipers
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 14, 2017, 05:07:12 AM
Back - Bi's - some cardio
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 14, 2017, 08:55:37 AM
Back - Bi's - some cardio

gay ass bodybuilding post reported
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 05, 2017, 05:46:55 AM
Reality check 12/5/2017

188lbs on the scale - 5' 7"
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 07, 2017, 08:22:58 PM
Look great.

I've had a nasty cold for 2 days...feels like swallowing glass, etc.......need to rest.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 08, 2017, 08:12:17 AM
Look great.

I've had a nasty cold for 2 days...feels like swallowing glass, etc.......need to rest.


Reality Friday - 12/8/2017

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 08, 2017, 12:50:48 PM


Good discussion
Title: Re: GA / occasionally Soulcrusher training thread
Post by: CalvinH on December 09, 2017, 05:48:44 AM
Shouldn't this thread just be merged with the lifting thread now that SC is a bodybuilder now ??? :)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 09, 2017, 06:51:18 AM
Shouldn't this thread just be merged with the lifting thread now that SC is a bodybuilder now ??? :)

This is temporary.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 09, 2017, 11:53:43 AM
This is temporary.

Exactly.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 11, 2017, 04:37:50 AM
90/90
Elevated lunge
Seated leg raise

Box squats

One leg hyper super set split good morning

5 sets / one minute rest after each circuit:

300M shuttle run (12*25) sucked
Power clean x 2
10 diamond push up


Will keep soflete going, but substitute rucking for some stamina portions to prep for Heavy.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 11, 2017, 05:12:13 AM
90/90
Elevated lunge
Seated leg raise

Box squats

One leg hyper super set split good morning

5 sets / one minute rest after each circuit:

300M shuttle run (12*25) sucked
Power clean x 2
10 diamond push up


Will keep soflete going, but substitute rucking for some stamina portions to prep for Heavy.


Chest / Shoulders / tris / Assault Bike
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 11, 2017, 05:31:44 AM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 11, 2017, 07:28:33 AM
Chest / Shoulders / tris / Assault Bike

Almost bought and assault bike the other day.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 15, 2017, 05:49:07 PM
Still working out, just not posting:

90/90 breathe with plate pullover
KB corkscrew
High kneeling foam roll on wall (delt stretch)

Heavy DB bench

Seated DB v press, superset pullup (added ruck for last set)

Giant sets:  4 sets non stop, no rest between giant set
20 cal on rowing machine
15 heavy KB swings
5 24" box jumps with 40 lb sand bag
8 pushup with ruck.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 15, 2017, 06:51:16 PM
1 hour upper body -  all basics.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 29, 2017, 07:19:26 PM
1/2 mile run.

5 giant sets....non stop, no rest

Pull up x 5
Floor wiper with 135 lbs x 12
24" plyo jump with 40 lbs
6 push up with ruck
12 MB wall throw

3 giant sets:
DB snatch x 10 per arm
Tire flip x 10
Box step up with ruck x 10 per leg
Pull up x 5
1.5 min rest

5 consecutive sets non stop, no rest:
80 foot OH barbell walk, with ruck on
Pull up x 5
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 04, 2018, 05:42:36 AM
 ;)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 04, 2018, 05:46:24 AM
 ;)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 06, 2018, 06:01:14 PM
8.5 mile ruck with 45 lbs.

Stupid in this weather.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 06, 2018, 06:16:44 PM
Back and shoulders 30 min

HIIT 30 min to
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 08, 2018, 08:42:30 AM
Back and shoulders 30 min

HIIT 30 min to

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 10, 2018, 05:30:17 AM
Back/Shoulders

15 min of HIIT cardio
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 18, 2018, 06:11:22 AM
Did a gut check and just did one of Stu Smith's Ranger training days...

1/2 mile jog

Giant set - done TEN consecutive times:
10 JJ
20 bodyweight full squat
5 pull up.

6 - half mile bike sprints

Giant set, done five consecutive times, no rest:
50 foot Yoke walk with turn with ruck + 225 lbs
30 plank with ruck
10 one arm KB swings per arm
5 pull up

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 18, 2018, 06:29:25 AM
Did a gut check and just did one of Stu Smith's Ranger training days...

1/2 mile jog

Giant set - done TEN consecutive times:
10 JJ
20 bodyweight full squat
5 pull up.

6 - half mile bike sprints

Giant set, done five consecutive times, no rest:
50 foot Yoke walk with turn with ruck + 225 lbs
30 plank with ruck
10 one arm KB swings per arm
5 pull up



Did back and shoulders.   15 min HITT.   Airdyne and pulls mainly
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 18, 2018, 02:17:06 PM
Did back and shoulders.   15 min HITT.   Airdyne and pulls mainly

My legs feel like needles are sticking in them.  And that was mostly from bodyweight shit.

I had to amend it - the last giant set was supposed to be:  KB swings / squats / AC squats / lunges.....meaning another 300 squat movements and 150 lunges after the 200 squats to warm up and the 6 -  1/2 mile sprints.......fuck no.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 22, 2018, 12:18:32 PM
1 mile bike.

Pre-hab - thoracic stretch, KB squats, trunk work.

6 sets x 2 Hang clean superset 3 max vertical leaps

3 Superset = Front squat x 7 / back squat x 13.....

3 x 30 sec extension hold

10 tank sled push / 50 sec rest

dead hang - accumulate 4 minutes hang time total, 10 burpees every time you drop.   My shirt was riding up so I switched to farmers' walk after 2 min, lol
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 23, 2018, 06:05:40 AM
These two guys have helped me a lot

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 23, 2018, 05:28:03 PM
Getting there.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 24, 2018, 05:53:56 AM
https://erikowings.com/podcast


Another great guy who has helped me so damn much
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 24, 2018, 05:27:50 PM
Legs.    Back and Legs are my money makers. 

4 am beasting it out
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 25, 2018, 07:08:47 PM
2.1 mile  Zombie walk with 44lb ruck and 60lb sandbag.....took about 35 min or so.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 26, 2018, 09:13:06 AM
I'm getting there - I FNG love the Schwinn Airdyne - what an amazing machine.   I like way better than the C2 Rower . 

185lbs as of this am
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 26, 2018, 09:23:18 AM
We got this@!!!  42 going on  F You!!!
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 26, 2018, 10:24:06 AM
I'm getting there - I FNG love the Schwinn Airdyne - what an amazing machine.   I like way better than the C2 Rower .  

185lbs as of this am

There's a Schwin AD6 Airdyne on Craigslist up here for about 3 bills.  Thinking of grabbing it.   Any idea of the model you use?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 26, 2018, 10:26:37 AM
We got this@!!!  42 going on  F You!!!

I think you have Go4It beat
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 26, 2018, 12:00:47 PM
I think you have Go4It beat

I got him by 30lbs at only 2 inches taller
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 26, 2018, 12:06:21 PM
I think you have Go4It beat

My legs and back are money makers too.   G for it looks amazing - but no legs ever posted.  This was weeks ago and im way leaner now.  5 7" 185  - clean
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 29, 2018, 07:58:49 PM
9 mile ruck / 45lbs
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 30, 2018, 01:26:40 AM
Sandbag jump.    F that !


Still working out, just not posting:

90/90 breathe with plate pullover
KB corkscrew
High kneeling foam roll on wall (delt stretch)

Heavy DB bench

Seated DB v press, superset pullup (added ruck for last set)

Giant sets:  4 sets non stop, no rest between giant set
20 cal on rowing machine
15 heavy KB swings
5 24" box jumps with 40 lb sand bag
8 pushup with ruck.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 30, 2018, 06:44:21 AM
Sandbag jump.    F that !



All i was thinking was if i miss and take a header I'm going to look like an ass.

fortunately, we have the soft plyo boxes....

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 30, 2018, 09:40:37 AM
All i was thinking was if i miss and take a header I'm going to look like an ass.

fortunately, we have the soft plyo boxes....



Yeah - No!!! 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 02, 2018, 05:46:47 AM
Legs and Assault Bike HIIT


Looking good and lean.   

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 02, 2018, 10:06:18 AM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 03, 2018, 07:05:33 PM
200 step ups on 17" box with 25lb ruck
1/2 mile run at 7:30/mile pace.

Repeat 5 times, no rest for 1000 step ups and 2.5 miles.

Took 1:21:35

Mental more than anything.....fucking boring.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 09, 2018, 10:08:36 AM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 09, 2018, 02:21:23 PM
5 minute bike

3x
Band pull apart series
Scap push up x 10
Kneeling db single arm press x 6

5x superset
DB row 10/8/5/5/5
Ring row x 10

3 sets 4 min AMARP
Pull up x 5
V up x 15
Mountain climber x 40
Airdyne x 30
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 16, 2018, 07:01:11 PM
Hex DLs (first time in months)  12/5/3/3/3

50 lb sandbag clean / press / slam x 100

Single arm DB floor press superset 20lb MB ball floor throw

Tabata on Airdyne
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 17, 2018, 06:55:21 AM
Got the soflete preworkout.  Pretty good. No jitters
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 17, 2018, 11:31:07 AM
Got the soflete preworkout.  Pretty good. No jitters

Never tried that.

I used to mess with dymetadrine 25 back in the day.

Then one day had palpitations in the car and flushed the bottle.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 17, 2018, 02:01:02 PM
Never tried that.

I used to mess with dymetadrine 25 back in the day.

Then one day had palpitations in the car and flushed the bottle.

Taste was not the best but definately felt more endurance
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 17, 2018, 05:02:11 PM
Taste was not the best but definately felt more endurance

As long as it tastes better than TBNN.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 20, 2018, 05:40:58 AM
As long as it tastes better than TBNN.

I like TBNN -

The pre- definately works without the jitters and wierd skin stuff going on. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 20, 2018, 09:38:56 AM
Iím on vacation but need to get two workouts in somehow
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 21, 2018, 07:26:27 AM
8 mile ruck at slightly over 12 min mile
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 27, 2018, 06:47:03 PM
50 lb ruck 3.2 miles

bike ride 1.5 miles

3 sets:
90/90 breathing x 4
goblet squat x 8

Vision quest peg board, 3 pull ups at top, 2 at bottom

AFAP:
Front squat x 15 / burpee x 15 / sandbag thruster x 15
Front squat x 12 / burpee x 12 / sandbag thruster x 12
Front squat x 9 / burpee x 9 / sandbag thruster x 9
Front squat x 6 / burpee x 6 / sandbag thruster x 6
Front squat x 3 / burpee x 3 / sandbag thruster x 3

Stretch + roll
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 28, 2018, 05:17:59 AM
How are you liking that airdyne?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 28, 2018, 06:04:13 AM
Great talk!!!

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 28, 2018, 07:28:23 AM
How are you liking that airdyne?

It's good.  Been mixing in tabata mostly at the end.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 07, 2018, 06:36:34 PM
10 min airdyne warmup

3 giant sets:

90/90 breathing with hip lift
banded monster walk
goblet squat

Power cleans 12/7/7/7/7  super set 5 pull up after each

15 min AMARP
Sandbag get up x 6
Suitcase DL x  4 per side
10 burpee

4 sets:
banded face pull x 12
airdyne 10 cal
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 07, 2018, 05:14:02 AM
Training going great.  Got a good routine down last few months. 

First 30 min normal BB type stuff.   Move at fast pace get the pump going good.    Last 30 min HIIT w Airdyne and calthetistics - focusing on pull ups, lunges, mountain climbers, pushups, dips, and thrusters w dumbbells 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 10, 2018, 08:35:38 AM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 21, 2018, 01:35:46 PM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on May 24, 2018, 01:31:37 PM


Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on June 29, 2018, 05:36:25 PM



3 hours? lol
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 12, 2019, 12:35:27 PM
Awesome workout today.

15 Min of DB compounds - to warm up.

Then 45 minutes straight - zero rest. 

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 Pull Up , 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 tire flip (200lb tire) 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 5 dips - 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 15 sit ups - 1 minute assault bike 


DRENCHED afterwards.   


 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on July 15, 2019, 03:39:45 AM
Awesome workout today.

15 Min of DB compounds - to warm up.

Then 45 minutes straight - zero rest. 

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 Pull Up , 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 tire flip (200lb tire) 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 5 dips - 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 15 sit ups - 1 minute assault bike 


DRENCHED afterwards.   


 

Going to try this - what is 5x5 burpee?  Is it just 5 burpees?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on July 15, 2019, 09:39:42 AM
Going to try this - what is 5x5 burpee?  Is it just 5 burpees?

5 sets.  Each set      5 x you do a burpee 10 mountain climbers 5 push ups. 1 pull up 1 minute assault bike
Title: Re: GA / occasionally Soulcrusher training thread
Post by: benchmstr on November 02, 2019, 09:32:05 PM
Tore rotator cuff..while in bed..stretching! I am now a total bitch!

Havenít lifted a weight or shot a gun in months...

Fuck my life

Bench
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on November 03, 2019, 04:53:42 AM
Awesome workout today.

15 Min of DB compounds - to warm up.

Then 45 minutes straight - zero rest. 

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 Pull Up , 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 tire flip (200lb tire) 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 5 dips - 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 15 sit ups - 1 minute assault bike 


DRENCHED afterwards.   


 

You a beast, bro.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 03, 2019, 05:27:32 AM
You a beast, bro.

Iíll start posting here more.    Workouts have gotten way better and more intense lately.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on November 03, 2019, 05:32:30 AM
Iíll start posting here more.    Workouts have gotten way better and more intense lately.

Why do you post here and not in the Training section?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 03, 2019, 08:09:23 AM
Why do you post here and not in the Training section?

No idea.   I donít do bodybuilding stuff anymore.   Now itís like a hybrid of HIIT. Strongman movements   Basic shit like pull ups dips push ups squats and lunges.  A lot of stuff w heavy sandbags and the prowler sled. 

Just a lot more fun and functional.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on November 03, 2019, 08:38:29 AM
Why do you post here and not in the Training section?
Posting here means you've posted a pic of yourself or sent one to a trusted mod to be vouched for. The training section is for every other anonymous person on getbig. 8)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 03, 2019, 11:11:47 AM
Posting here means you've posted a pic of yourself or sent one to a trusted mod to be vouched for. The training section is for every other anonymous person on getbig. 8)

Exactly.

I tore a hammy end of August and have now rehabbed it successfully.   Turned out my left hip was a full inch higher than right, and it's been adjusted.   Short term goal is to pull 400+ on the hex bar, then run 5 miles in under 39 minutes, followed by 15-20 pullups.  I think that will be a good balance for me in terms of strength + conditioning.

First workout back went as follows I was concerned I'd be super weak, but it wasn't the case.

Airdyne, 5 min
90/90 breathing
Banded hamstring extension
Banded Psoas march.

Deadlift - 6 sets x 3 , superset with seated box jump

4 giant sets, consectutinve no rest:
DB Power Clean
DB push press
DB Step up
Farmers carry

Mobility + Stretching........(didn't skip it for once - super important for me now).

Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on November 03, 2019, 12:02:41 PM
Exactly.

I tore a hammy end of August and have now rehabbed it successfully.   Turned out my left hip was a full inch higher than right, and it's been adjusted.   Short term goal is to pull 400+ on the hex bar, then run 5 miles in under 39 minutes, followed by 15-20 pullups.  I think that will be a good balance for me in terms of strength + conditioning.

First workout back went as follows I was concerned I'd be super weak, but it wasn't the case.

Airdyne, 5 min
90/90 breathing
Banded hamstring extension
Banded Psoas march.

Deadlift - 6 sets x 3 , superset with seated box jump

4 giant sets, consectutinve no rest:
DB Power Clean
DB push press
DB Step up
Farmers carry

Mobility + Stretching........(didn't skip it for once - super important for me now).


I've actually started foam rolling, stretching more and cryotherapy. Getting old sucks. :(
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 03, 2019, 07:44:28 PM
I've actually started foam rolling, stretching more and cryotherapy. Getting old sucks. :(

Yup / the mobility and shit becomes the most important.  Iím awful at it / bought a massage gun to see if it helps.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 04, 2019, 04:15:07 AM
1 Minute Airdyne
5 pull ups - 10 pushups - 15 air squats
20 kettleswings w the 79lb
5 high pulls w the 79lb kettlebell
50 yards carry w the 79lb kettlebell - (keep switching hands)
5x  - w the 200lb tire -  burpee - 2x step up - Flip tire
25 yards - overhead toss w 80lb sandbag
25 yards and bag - overhead lunges w 5 gerry can filled w water
25 yards back - w 80lbs sandbag - pick up and forward toss
25 atomic push ups w TRX
25 situps


5 rounds
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 04, 2019, 09:56:40 AM
 ;)

Some of the training goods. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on November 04, 2019, 10:17:32 AM
Very cool.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 04, 2019, 04:57:46 PM
;)

Some of the training goods. 

Ruck looks brand new.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 04, 2019, 05:25:17 PM
Ruck looks brand new.

Back from SCARS.   

Got it customized.   75 dollars and itís all good to go.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 04, 2019, 06:15:21 PM
Back from SCARS.   

Got it customized.   75 dollars and itís all good to go.

Bottom handle and drain gromits?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on November 04, 2019, 07:39:30 PM
Yup / the mobility and shit becomes the most important.  Iím awful at it / bought a massage gun to see if it helps.
What do you think of that massage gun? Girl at the cryo used one on my leg for a few minutes, felt like it could be something good.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 05, 2019, 04:00:08 AM
What do you think of that massage gun? Girl at the cryo used one on my leg for a few minutes, felt like it could be something good.

I think there's sometime to it.....just started using it.

I get a lot of hip flexor area tightness.  The gun really seems to get things loosened up.

I went with the model by Booster.  It got great reviews and it was 249 on amazon.

The market is starting to get flooded with more of these which is driving down the price.

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 05, 2019, 04:29:47 AM
2 man workout

1 minute airbike
1 minute jump rope
200 mountain climbers -
With the football tackle pad taking turns 25 yards and back - Burpee - Elbow - Elbow - Knee Knee
x 10 - each man facing each other high plank hands to shoulders and hold for 5 seconds (sucks!!!!)
w 50lb DB - Then clean and press x 10
w 25 DB - Squat - push up - rows - curl - press - tri extention x 10


REPEAT for 60 minutes

    
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 06, 2019, 04:35:10 AM
1/2 mile jog
90/90 with hamstring activation
clamshell
split squat jump
a skip / b skip

speed ladder stuff
scap push up
band pulls


8 x 200 meter sprint

floor press 6 x 3 superset
dumbell row

weighted plank 30 sec x 3

massage gun
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 06, 2019, 04:53:40 AM
W 25lb DB  - 10x box step ups, 10 squats, 10 push ups, 20 rows, 10 curl and press

10 x Tire Flip w the 25olb tire

10 x w the 80lb sandball - clean , front squat, and overhead press - and front toss. 


Keep repeating for 60 minutes. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 07, 2019, 04:35:41 AM
For rounds for 30 minutes

10 Step Ups.
5 pull ups - 10 push ups - 15 air squats.
With the 80lbs Sand Ball - 25 yards from clean press front squat and forward press.
With the 80lbs Sand Ball - 25 Yards backward toss.
With the 100 lbs Sandbag - 25 Yards forward bear crawl.
With the 100 lbs Sandbag - 25 Yards backward bear crawl. 
With Partner and football tackle pad - 10x - Burpee and 4 palm strikes - switch 

For second 30 minutes

Bas Rutten all around fighting CD while holding 8lb hex dumbbells
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 08, 2019, 04:04:59 AM
90 minutes this am for rounds

X20  -   w 250 lbs tire - Flip
x20  - Kettlebell Swings
X10 w 80lb Ball - Clean, front squat - overhead press
X10 - overhead squat w 40lb sandbag
x10 - w 45lb plate - sit up - overhead press from up position 
100 Yards walk - w 100lb sandbag and 45 lb plate in hand  - 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on November 08, 2019, 04:08:29 AM
Where do you do this?

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 08, 2019, 04:13:54 AM
Where do you do this?



NYSC - we have a turfed area I do most of the stuff.  The farmer carries are done around perimeter of the gym area which I measured to a little over 100 yards. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 08, 2019, 05:23:38 AM
Third session of program, hammy feeling ok....something is still "there"....scar tissue maybe.

Warmup
5 min airdyne
90/90
clamshell
a / b skip
split squat jump
scap pull up
half kneel kb press

Stamina
4 x 800m run - 85% effort / 2 min rest

Strength
6 x 3 weighted chins / superset single arm standing db press x 8

3 x 20 tuck jumps

Recovery:
5 minutes - t-spine / glute bridge
3 x 40 sec hang from bar
pigeon pose x 2 min per
massage gun



Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 08, 2019, 07:10:58 PM
1/2 mile jog
90/90
clamshell
quadrupled roll back to goblet (don't ask)

Front squats 6 x 3 superset DB clean 6 x 5

Half kneel palloff press 3 x 8

4 Circuts:
Shuttle Run
Push up x 20 - full lockout
10 sand bag get ups

Skipped mobility

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 09, 2019, 05:29:08 AM
5 miles early am ruck. 

Afternoon will be HIIT between Jacobs ladder and stair master
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 09, 2019, 08:01:49 AM
5 miles early am ruck. 

Afternoon will be HIIT between Jacobs ladder and stair master

I have to run a 5k today.  The distance is nothing, but it will be first "real" run on the mended hamstring.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 11, 2019, 06:27:01 AM
GREAT ONE THIS AM!!

90 minutes - ZERO REST for rounds

1 minute assault bike
10 x  2 step up on tire - and tire flip w the 250lbs
25 Yards and Back w the 80 sand ball - forward press and back toss
10 x w 50lb DB - Snatch
With the 150 lbs sandbag - shoulder and slam  - 25 yards and back w a bear crawl w the bag
5 pull ups - 10 pushups - 15 air squats
100 Yards - 150 lbs sandbag on bag and 45lb gerry can farmer carry
20 sit ups 


 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 12, 2019, 05:06:06 AM
For rounds - this sucked!   - I think we got about 7 rounds in an hour - lost count. 

10 x w 25 lb DB -  Burpee - push up - row left - row right - stand up - squat - curl - overhead press - tri extension
10 x tire flip w 250lb tire
25 yards and back overhead lunges w 45lb plate
100 Mountain climbers
100 x jump rope
10x w partner w football tackle pad - burpee - elbow - knee - knee
10 x w partner - shoulder climbs
Backward bear crawl up 25 stairs
Walk up and down the stairs w 45's in each hand 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on November 13, 2019, 04:35:50 AM
Good workouts.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 13, 2019, 04:40:24 AM
This am w 4 guys

20 sit ups w the medicine ball overhead
 
10 Push Up with a opposite plank hold - so you go into up position and raise opposite arm and leg for 5 seconds each time

w 80ln ball - 25 yards - curl squat press and throw  - 25 yards back

w the 150lb sandbag - shoulder the bag and put down 25 yards and back

20 step ups on the box w 25lb DB

W the football tackle pad - Burpee and tackle (shoulder into pad and drive forward 5-10 yards)

150 Sandbag carry for 100 yards

Repeat for 60 minutes w zero rest. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 14, 2019, 04:23:53 AM
60 minutes

10x burpee + tire flip w 250 lb tire

10 kettlebell swings w the 62 (too light)

W 75 foot rope tied to 150lbs plates - row for the length of the rope and drag back 25 yards. 

Push 45 plate on floor 25 yards

Overhead lunge back 25 yards w 45 lb plate

15 atomic push ups on TRX

5 pull ups - 10 push ups - 15 air squats. 

For rounds - no rest


30 minutes - BAS RUTTEN all around fighting CD - 2 minute rounds w sit ups in between.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 14, 2019, 05:10:43 AM
Those are beastly workouts SC.

Not posting my second week, since it's all working 60-85% off baselines from last time with the same workouts.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 14, 2019, 05:20:50 AM
Those are beastly workouts SC.

Not posting my second week, since it's all working 60-85% off baselines from last time with the same workouts.

This is exactly what I do every am.   After done - post it here.  I think I could go a little heavier - but at same time i can do this every day and no injuries. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 14, 2019, 05:25:02 AM
This is exactly what I do every am.   After done - post it here.  I think I could go a little heavier - but at same time i can do this every day and no injuries. 

Sometimes when I'm doing workouts like that, I think the DB weights I pick are too light........then, on the late rounds, I'm reminded why.

If you go 10-15% heavier, I think you subject yourself to injury when the body is moving weight while fatigued.

I mean, don't use baby weights, but find the balance between hard, but not crushing.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 14, 2019, 03:00:38 PM
Sometimes when I'm doing workouts like that, I think the DB weights I pick are too light........then, on the late rounds, I'm reminded why.

If you go 10-15% heavier, I think you subject yourself to injury when the body is moving weight while fatigued.

I mean, don't use baby weights, but find the balance between hard, but not crushing.


Yup.   Iím really enjoying these workouts.    The GR sandbags are awesome.   I got a good sandbag ball on amazon from fireteamfit that is great.   

Itís fun.  Versatile and we have a good time. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 14, 2019, 03:50:06 PM
Tomorrow

Squats
Bench from floor w heavy DB
Football tackle drills. 
Mountain
Climbers.
Farmer carries
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 15, 2019, 04:15:02 AM
Woke up feeling a little banged up - but F it - rolled hard at 4 am anyway.

60 minutes

20x Box Steps Up w 25lb dbs

5 x 10 count DB - squat - legs out - row - row - push up - stand up - curl - press - tri extension

100 mountain climbers

20 sit ups with the 25lb medicine ball

100 yards farmer carry w 45's


Got it done.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 15, 2019, 04:35:02 AM
Tomorrow

Squats
Bench from floor w heavy DB
Football tackle drills. 
Mountain
Climbers.
Farmer carries


I passed on the 120 from GR.  I have a 40/60/80 and a 50lb sand bell.

OK, I didn't voluntarily pass, logged in on Sat to buy it but it was gone.  ;D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 15, 2019, 04:37:22 AM
I passed on the 120 from GR.  I have a 40/60/80 and a 50lb sand bell.

OK, I didn't voluntarily pass, logged in on Sat to buy it but it was gone.  ;D

That thing is a bear to handle.  Buts its awesome.  All the handles make the possible exercises endless choices.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 18, 2019, 06:53:28 AM
90 minutes

5 x - w 25lb db.   On 200 lb tire - step ups and 10 count db movement - flip
25 yards - plank walk and 10 push ups and 20 mountain climbers
10 x 225lb deadlift. 
10 x 79 lb kettlebell swing.
20 sit-ups w 25 lb medicine ball. 
50 yards farmer carry w 90 lb kettlebell
5 pull ups.  10 push ups.  15 squats. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 19, 2019, 05:26:59 AM
90 minutes

10 x w 50lb DB - snatches
10 x w 50lb DB - squat and upright row
10 x w 100lbs sand ball - curl - squat - overhead press - and throw
10 x 135lb barbell row
10 x Burpee and push out w prowler sled
10 x Burpee and Row in w TRX on prowler sled
100 Yard farmer carry w 45's
10 x partner shoulder holds (SUCKS!) 


Keep repeating.   




90 minutes

5 x - w 25lb db.   On 200 lb tire - step ups and 10 count db movement - flip
25 yards - plank walk and 10 push ups and 20 mountain climbers
10 x 225lb deadlift. 
10 x 79 lb kettlebell swing.
20 sit-ups w 25 lb medicine ball. 
50 yards farmer carry w 90 lb kettlebell
5 pull ups.  10 push ups.  15 squats. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 20, 2019, 04:14:25 AM
30 minutes - Bas Rutten All Around Fighting CD w 8lb hand weights (FNG awesome stuff)

60 Minutes for rounds

1 minutes jump rope
20 sit ups w 25lb medicine ball
4 Turkish Get ups w 25lb DB
10 mountain climbers
10x - burpee - 2 step up on tire - and a tire flip w the 250 tire. 



Drenched and felt so damn good 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 21, 2019, 04:05:57 AM
90 Minutes - no rest.  Was awesome combo today at 4 aM.

10 x 225 deadlift
10 x kettlebell swing w the 88lb kettlebell
W the 120 lb sandbag - 25 yards - power clean and shoulder  - 25 yards back - bear crawl and drag bag with you
W the 100 lb sandball - 25 yards - squat, curl, overhead press - throw - 25 yards back - backward bear crawl and pull bag with you
10 x thrusters w the 25lb DB
100 yard farmer carry w the 5 gallon water cans. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 21, 2019, 04:10:30 AM
Heavy weight for that type of workout.

Beastly.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 21, 2019, 05:43:34 AM
Heavy weight for that type of workout.

Beastly.

I picked up a few great gym partners who are all in on this type of training - so we are pushing it a lot lately.   Sadly though - had a guy quit on me and never show up in the gym again.  Bruised ego. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on November 21, 2019, 06:01:30 AM
You do this at 4AM?

What time do you go to bed?

Are you Mark Wahlberg?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 21, 2019, 06:06:36 AM
You do this at 4AM?

What time do you go to bed?

Are you Mark Wahlberg?

8:30-9
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on November 21, 2019, 06:32:11 AM
8:30-9

That's cool, Mark.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 21, 2019, 01:00:15 PM
That's cool, Mark.

Iím at my office by 630.

Have had zero muscle loss w this approach. And Iím good to go for hard endurance events.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 22, 2019, 04:20:41 AM
Soaker this AM - 90 minutes.

30 minutes - rounds of the following no rest of following:

1 minute assault bike
1 minute Jump rope
100 mountain climbers
20 sit ups
10 x Burpee and box step ups

30 minutes - Bas Rutten All Around Fighting 3 Minute Rounds

30 minutes - rounds of the following no rest of following:

1 minute assault bike
1 minute Jump rope
100 mountain climbers
20 sit ups
10 x Burpee and box step ups



Total of 90 minutes - totally drenched.  

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 22, 2019, 08:57:30 AM
5 min airdyne
Single leg glute bridge x 30 sec
Banded walks
Speed skaters x 30 sec
A/B skip

30 min run at 85%
6 x 20 sec incline sprints at 10 mph

Yoke walk - 20M at 250lbs

10 min AMARP:
Single arm farmers walk x 20m
Sand bag lateral throw x 20m
Walking lunge x 20M
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 22, 2019, 09:11:19 AM
5 min airdyne
Single leg glute bridge x 30 sec
Banded walks
Speed skaters x 30 sec
A/B skip

30 min run at 85%
6 x 20 sec incline sprints at 10 mph

Yoke walk - 20M at 250lbs

10 min AMARP:
Single arm farmers walk x 20m
Sand bag lateral throw x 20m
Walking lunge x 20M


What is the banded walk
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 23, 2019, 06:48:25 AM
What is the banded walk

Band around legs above knee.  Slow lateral walk in a quarter squat position
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 23, 2019, 08:16:45 AM
Band around legs above knee.  Slow lateral walk in a quarter squat position

Got it.  I have one of those bands.  Should use it
More often.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 23, 2019, 03:43:54 PM
30 minutes heavy db exercises.  Mostly squats.  Deadís.  Clean and press.  Toe raises. 

30 minutes of rounds w the 80lb sand ball clean and press and throw , prowler sled, burpee tire flips etc

30 minutes of rounds of assault bike, jump rope , sit ups , ski mill, and mountain climbers. 

 Drenched.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 23, 2019, 08:20:05 PM
2 min airdyne / banded RDL / Psoas march / broad jump - 2 sets

6 sets banded DL x 3 @ 65% of 3 RM superset seated box jump

3 sets kneeling KB windmill

3 circuits of all out effort:

DB thruster 1 min
Plyo jump 1 min
Sand bag over box 1 min

Massage gun / stretch
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 24, 2019, 01:19:49 PM
Didnít do jack s today
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 24, 2019, 08:15:31 PM
Didnít do jack s today

Itís good for you based on what youíve posted.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 25, 2019, 04:21:44 AM
75 Minutes

10 x    4 x one arm row w the 88lb kettlebell and tire flip w 200 lb tire. 
10 x    Burpee + Push Out w the prowler sled
50 yards banded walk (Thanks Grape)
10 x sumo squats with 2 40lbs DB
10 x Curl and pree overhead w 60 lb GR sandbag
10 x dead lift w 225lbs
10 x sit ups with the 25 lb medicine ball
100 x - Jump Rope


Repeat with no rest - and move fast.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 26, 2019, 04:24:22 AM
Overall 90 minutes or so.

5 rounds

50 - Double knee cross over bench -
100 - Mountain Climbers
10 Dips
5 Pull Ups
20 Hanging leg raises
100 yard farmer carry w 5 gallon water cans


30 Minutes - Bas Rutten All Around Fighting CD (FNG AWESOME!)


30 Minutes

DB combos of toe raises, stiff leg dead raises, shrugs,
Burpee Step Ups
Step Up on boxes x high knees
Multi Joint DB exercises. 
 
 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on November 26, 2019, 05:44:30 AM
Didnít do jack s today

Smart.  Recovery.

Very cool workouts.

Mark Wahlberg plays 9 holes of golf after breakfast.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 27, 2019, 04:12:50 AM
Total - 90 minutes this am. 


30 Minutes

DB compound exercises and supersets
Squats and upright rows
Squats and one arm rows
Stiff Leg Deadlifts and curl and press
Toe Raises and Shrugs
DB Snatches and DB Squats

60 Minutes straight zero rest for rounds

1 minutes Assault Bike
1 Minute jump rope
1 Minute Mountain Climbers
1 Minute Sit ups
1 Minute partner plank shoulder holds (SUCKS!) 
1 Minute rest. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 27, 2019, 11:01:20 AM
75 Minutes

10 x    4 x one arm row w the 88lb kettlebell and tire flip w 200 lb tire. 
10 x    Burpee + Push Out w the prowler sled
50 yards banded walk (Thanks Grape)
10 x sumo squats with 2 40lbs DB
10 x Curl and pree overhead w 60 lb GR sandbag
10 x dead lift w 225lbs
10 x sit ups with the 25 lb medicine ball
100 x - Jump Rope


Repeat with no rest - and move fast.   

This is brutal.

How many circuits do you think you guys got?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 27, 2019, 11:05:50 AM
This is brutal.

How many circuits do you think you guys got?

6-8 maybe. 

We just move through it - fast.   The rest is built into the easier movements

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 27, 2019, 04:57:35 PM
Running parts amping up a bit:

8 min circuit:
Kang squat x 5
Banded monster walks x 5
Lateral jumps 5 x per side
200M Jog

A/B Skip
Speed ladder

5 sets 1200m run @ 80%  rest 2 min in between


6 sets of weighted pull up x 4 - superset seated single dumbell press x 10 per side

Tuck Jump 3 x 30.....last set of these was hard - broke form

Massage gun
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 27, 2019, 06:11:07 PM

There you go.


Running parts amping up a bit:

8 min circuit:
Kang squat x 5
Banded monster walks x 5
Lateral jumps 5 x per side
200M Jog

A/B Skip
Speed ladder

5 sets 1200m run @ 80%  rest 2 min in between


6 sets of weighted pull up x 4 - superset seated single dumbell press x 10 per side

Tuck Jump 3 x 30.....last set of these was hard - broke form

Massage gun
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 28, 2019, 05:52:11 AM
8 mile ruck w 55lbs
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 28, 2019, 06:29:16 AM
8 mile ruck w 55lbs


That's good weight.  When I do these Soflete programs, it's always hard to mix in the rucking, since they're 6 days per week.  I could substitue rucking for running, but I have set a goal that I have to hit first.  Hopeully get it around mid Jan.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 29, 2019, 04:38:24 AM
90 minutes - little to no rest at all.

1 minute assault bike
1 minute step ups on tire
1 minute tire flips
1 minute burpee + pull up
1 minute multi joint w 25lb DB (5-6 reps - squat - kick out - push up - row - row - stand up - curl - press - tri extension)
1 minute sand bag crawl and pull through w the 150lb gr sand bag
1 minute backward bear crawl and pull through w the 150lb gr sand bag
1 minute sit ups w the 25lb medicine ball
1 minute farmer carry w 5 gallon water cans

Keep repeating.  
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on November 29, 2019, 08:45:17 AM
This is a lot of stuff. Are you guys still doing the events? Spartan or whatever?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 29, 2019, 08:50:50 AM
This is a lot of stuff. Are you guys still doing the events? Spartan or whatever?

Had a great year - no injuries.  Completed a lot of hard FNG events.  Feel great.   Nothing on my calendar right now - but have my 2020 schedule planning out.  Have a fast 13.1 Ruck at West Point in March, a 50 Miler in September.  A few other hard ones I want to do Grape knows about.   

Right now - just want to go a little heavier w the sandbags and deads etc.  Sitting at about 195lb and feel great. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 29, 2019, 09:47:14 AM
Had a great year - no injuries.  Completed a lot of hard FNG events.  Feel great.   Nothing on my calendar right now - but have my 2020 schedule planning out.  Have a fast 13.1 Ruck at West Point in March, a 50 Miler in September.  A few other hard ones I want to do Grape knows about.   

Right now - just want to go a little heavier w the sandbags and deads etc.  Sitting at about 195lb and feel great. 



Mine was different - I hit the 50 miler in June, while in the middle of returning to baseball.  Tore a hammy late Aug, tried to return too early for the playoffs twice, and paid the price.  Fully rehabbed now.

Goal is to Hex DL a bit over 400 and follow it right up with a 5 mile run, sub 39ish.  I think that will be a good balance of stamina and strength for my dumb ass to start prepping for something else.

Considering another Star Course, a Heavy, and the Ultra Beast in 2020.  Tall order, especially with baseball.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 29, 2019, 09:48:24 AM
Mine was different - I hit the 50 miler in June, while in the middle of returning to baseball.  Tore a hammy late Aug, tried to return too early for the playoffs twice, and paid the price.  Fully rehabbed now.

Goal is to Hex DL a bit over 400 and follow it right up with a 5 mile run, sub 39ish.  I think that will be a good balance of stamina and strength for my dumb ass to start prepping for something else.

Considering another Star Course, a Heavy, and the Ultra Beast in 2020.  Tall order, especially with baseball.


You need to do a Heavy
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on November 29, 2019, 10:28:59 AM
At some point do either one of you ask yourself "why"?  I get the whole pushing yourself to the limit thing. Is there an overlap correlation?
For instance....you carry a 50lb bag for x number of miles...could you throw on a backpack and head out on an X mile hike into the mountains with the elevation and terrain changes?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 29, 2019, 11:13:07 AM
At some point do either one of you ask yourself "why"?  I get the whole pushing yourself to the limit thing. Is there an overlap correlation?
For instance....you carry a 50lb bag for x number of miles...could you throw on a backpack and head out on an X mile hike into the mountains with the elevation and terrain changes?

"Why" is easy for me.  Having an event to train for makes me train and not get lazy.  Also - they are an absolute blast, so it's a win/win.

As for the second sentence, of course you could.  In fact, it's a good way to train.

But, to me, it's not as fun as say, doing a star course, where you have to find/map 30 points, and hit them under a time limit.......being in a downpour at 3 a.m in shit NY on some random path in a park with a headlamp is fun to me.....to each his own I guess, lol.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on November 29, 2019, 11:26:38 AM
"Why" is easy for me.  Having an event to train for makes me train and not get lazy.  Also - they are an absolute blast, so it's a win/win.

As for the second sentence, of course you could.  In fact, it's a good way to train.

But, to me, it's not as fun as say, doing a star course, where you have to find/map 30 points, and hit them under a time limit.......being in a downpour at 3 a.m in shit NY on some random path in a park with a headlamp is fun to me.....to each his own I guess, lol.

Have you ever tried survival camping? A day or two alone in the backwoods is amazing.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 29, 2019, 01:17:37 PM
At some point do either one of you ask yourself "why"?  I get the whole pushing yourself to the limit thing. Is there an overlap correlation?
For instance....you carry a 50lb bag for x number of miles...could you throw on a backpack and head out on an X mile hike into the mountains with the elevation and terrain changes?

For me - its being in the best shape possible at my age - going on 45.  I enjoy the events and people I meet.  But I like feeling able and capable to do whatever the EFF I want.  most of my friends are a disaster physically. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 29, 2019, 02:45:02 PM
8 mins easy circuit slow:
10m sideways bear crawl, each way
5 single KB squats, per side
5 box jumps
200M jog

6 sets - 3 point front squat / 2 sec x 3 reps  (2 sec pause at 1/4 way down / parallel / below parallel) - these kind of suck
superset DB cleans x 7

RDL - 3 x 8 (I added to test hammy) superset paloff press x 8 per side

20 min AMARP:
7 push up
14 double db snatches
200M run

Massage gun
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 29, 2019, 02:57:24 PM
Nice.   Thatís awesome.


8 mins easy circuit slow:
10m sideways bear crawl, each way
5 single KB squats, per side
5 box jumps
200M jog

6 sets - 3 point front squat / 2 sec x 3 reps  (2 sec pause at 1/4 way down / parallel / below parallel) - these kind of suck
superset DB cleans x 7

RDL - 3 x 8 (I added to test hammy) superset paloff press x 8 per side

20 min AMARP:
7 push up
14 double db snatches
200M run

Massage gun
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 29, 2019, 03:41:02 PM
Nice.   Thatís awesome.




Thanks.  Feels like itís starting to click.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 29, 2019, 03:51:11 PM

Thanks.  Feels like itís starting to click.
m
DB snatches are so much better than w a barbell
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on November 30, 2019, 05:40:16 AM
m
DB snatches are so much better than w a barbell

100% agree.

Doing double ones is bit weird though - itís almost like a swinging hammer curl.   I prefer the single.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on November 30, 2019, 05:58:10 AM
Did a fast 5 miler this am w 55 lbs .   Gym later
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 02, 2019, 04:23:59 AM
Sunday -   early am 6 mile trail walk - awesome and relaxing.  Afternoon - Gym - 30 minutes Heavy DB  - 30 minutes HIIT w the ski mill, sit ups, up/downs, etc.

Today:

10x    - w the 5 gallon water can -  curl, squat, press, step ups on tire and flip 
25 yards and back double sandbag crawl with the goruck bags - 100 and 150s -  SUCKED!
25 yards and back - prowler sled - burpee and push out
20 sit ups w 25 lb medicine ball
10x squat w 100lb sandball
10x 225 deadlift
25 yards and back - sideways plank walk     
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 02, 2019, 06:09:52 AM
Have you ever tried survival camping? A day or two alone in the backwoods is amazing.

GORUCK HEAVY  - its a 24 hour gut check and glorious
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 02, 2019, 02:05:06 PM
Yesterday:

8 min circuit of lateral jumps, band walks, a/b skip, etc

4 miles of running, trying to get reverse splits - finishing each mile faster than starting

5 sets - one arm farmers walk with OH KB hold with the other - 50 ft each way, 1 min rest

2 rounds:
15 sandbag cleans
10 sandbag slams
5 burpee to bar

This circuit was supposed to be four rounds, but wife came downstairs and ruined it.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 02, 2019, 05:18:38 PM
Yesterday:

8 min circuit of lateral jumps, band walks, a/b skip, etc

4 miles of running, trying to get reverse splits - finishing each mile faster than starting

5 sets - one arm farmers walk with OH KB hold with the other - 50 ft each way, 1 min rest

2 rounds:
15 sandbag cleans
10 sandbag slams
5 burpee to bar

This circuit was supposed to be four rounds, but wife came downstairs and ruined it.

Nice.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 03, 2019, 04:12:11 AM
30 minutes 1-2-3-4 PT Pyramid from 1-10-1 

1 pull Up
2 push up
3 squats
4 mountain climbers

So its 20 sets - at the top of the pyramid 10th set - its 10 pull ups, 20 pushups, 30 squats, 40 mountain climbers,

30 minutes Bas Rutten all around fighting CD w 7.5lb hand weights. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 04, 2019, 04:13:32 AM
75 Minutes - repeat - no rest. 

1 Minute Assault Bike
10 x with 5 gallon water cans - step up on tire and Flip
10 x Kettle Bell Swing
50 yards Prowler Sled
10 x Push Up with opposite plank hold for 5 seconds each - sucks!
10 x Push Up w 25lb db and side plank hold 5 seconds each
1 minute jump rope. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 04, 2019, 06:52:35 PM
8 min circuit:
2 min on airdyne
psoas march
long jump x 3

Banded Hex DL at 70% of 3RM x 6 superset 2 seated box jump

3 sets KB drag through plank - 10 per side......very hard

11 min AMARP
12 cal on airdyne
12 DB cleans
6 sand bag tosses

stretch
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 05, 2019, 04:10:21 AM
75 minutes for rounds and no rest.

20 Overhead Slams with 25lb medicine ball
20 sit ups with 25lb medicine ball
10 DB Snatch w the 40's
10 curl, press, and throw w the 100lb sandball
50 yard banded walk
50 yard one arm farmer carry w 80lb kettlebell
10x 225 lb deadlift
100 yard farmer carry with 120lb sandbag on one shoulder and carrying the 5 gallon water can with opposite hand
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 06, 2019, 04:21:32 AM
15 minutes legs - prowler sled, lunges, squats, etc. 

30 minutes Bas Rutten All Around Fighting CD

50 partner shoulder planks - no rest - SUCKS!

30 minutes Bas Rutten All Around Workout CD

Overall 90 minutes. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 06, 2019, 05:11:24 AM
15 minutes legs - prowler sled, lunges, squats, etc. 

30 minutes Bas Rutten All Around Fighting CD

50 partner shoulder planks - no rest - SUCKS!

30 minutes Bas Rutten All Around Workout CD

Overall 90 minutes. 

These  workouts are awesome.

If I did them, I would have to consume 5000 calories a day to avoid shrinking to nothing.

Be happy with your goombah genetics, lol.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 07, 2019, 04:28:35 PM
5 mile ruck early am.

Afternoon workout

45 minutes DB supersets.   15 minutes fng around on e ski mill and tire flips and slam balls.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 08, 2019, 10:41:07 AM
Easy 5 mile ruck at 15-16 minute pace. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 08, 2019, 08:13:13 PM
8 min warmup / jog - lateral jumps - band walks - kang squat

Run 4 miles @ 75% easy pace - walk 1:30 between miles.

6 sets - weight chins x4 superset seared one arm DB press 6-8

Some core thing

Massage gun
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 09, 2019, 04:07:46 AM
60 minutes with no rest - rounds of. 

1 minute assault bike
10- kettlebell swings w the 80lb
5 goblet squats w 80 lb kettlebell
10 x 225 lbs deadlift
4 Turkish Get ups w 25lb DB
20 overhead sit ups w 20lb medicine ball
20 speed skater lunges side to side
1 minute jump rope   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 09, 2019, 04:25:23 AM
This is the Bas Rutten workout - I talk about often - we mainly do the all around Fighting one w 7.5 - 10 lb hand weights.   Its FNG awesome.  Between the rounds we usually jog around the gym or mountain climbers for 30 seconds.  30 sec rest and right back in it. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 09, 2019, 04:37:14 AM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 09, 2019, 07:01:31 AM
This is the Bas Rutten workout - I talk about often - we mainly do the all around Fighting one w 7.5 - 10 lb hand weights.   Its FNG awesome.  Between the rounds we usually jog around the gym or mountain climbers for 30 seconds.  30 sec rest and right back in it. 



If I remember correctly, you've been utilizing this for a long time......around the time you tried an OCR.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 09, 2019, 08:28:40 AM
If I remember correctly, you've been utilizing this for a long time......around the time you tried an OCR.


Yup.  Itís probably the best Iíve seen out there. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 09, 2019, 09:31:11 AM
Yup.  Itís probably the best Iíve seen out there.  

I can see the "defense" part becoming taxing quickly.

It's kind of like continuous random burpees.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 09, 2019, 09:51:52 AM
I can see the "defense" part becoming taxing quickly.

It's kind of like continuous random burpees.

Over 30 minutes - I counted its 150 burpees or so   

And in the middle of the round there is 20-30 seconds of push ups and kick outs. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 09, 2019, 10:27:09 AM
Over 30 minutes - I counted its 150 burpees or so   

And in the middle of the round there is 20-30 seconds of push ups and kick outs. 

These would not be good for someone just starting out.

It's like soflete - they suggest 6 months to a year of training prior.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 09, 2019, 11:01:10 AM
These would not be good for someone just starting out.

It's like soflete - they suggest 6 months to a year of training prior.

Oh itís pretty intense but can be scaled. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 10, 2019, 04:17:43 AM
30 minutes - rounds

10x - 2 one arm DB row w the 80's and tire flip w the 250 lb tire. 
10x 25lbs DB - squat , toe raise, curl, press overhead
10x - w 100 lb sand ball - pick up and throw
10x - w prowler sled -  burpee and push up
100 yards farmer carries w 5 gallon water cans. 


30 minutes

Bas Rutten all around fighting CD


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 11, 2019, 04:01:52 AM
60 minutes straight.

DB compound exercises and supersets.   

Drenched and awesome.     
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 12, 2019, 05:02:30 AM
75 minutes straight

10 x step up on tire w 5 gallon water can and tire flip

10 x Kettlebell swing - 80lb kettlebell

2 x Burpee and agility latter high knees followed by Burpee and walking sideways plank along agility ladder

50 yards - push the 5 gallon water can on the floor

50 yards banded walk

10 x 25lb medicine ball slam

10 x 25lb medicine ball sit ups

100 Yards - carry 120lb sandbag on one shoulder - hold the 5 gallon water can in opposite hand.   

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 13, 2019, 04:55:58 AM
35 minutes or so - heavy DB compound and supersets and drop sets w little no rest.   

30 Minutes Bas Rutten all around fighting CD w 8lb hand weights

5 minutes assault bike. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 14, 2019, 02:47:10 PM
What are your diets like?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 14, 2019, 06:12:26 PM
What are your diets like?

Beer , chicken , turkey , fish.   Usually I try to get in protein every few hours.   Nothing specific.  I eat when Iím hungry mainly. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 15, 2019, 05:59:03 AM
Did a GR "Light" yesterday.  Great damn event.   The people there were awesome.  The Cadre was Delta Force and a true pro. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 15, 2019, 08:40:13 PM
Beer , chicken , turkey , fish.   Usually I try to get in protein every few hours.   Nothing specific.  I eat when Iím hungry mainly. 
I would think you'd have a voracious appetite.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 16, 2019, 04:16:11 AM
I would think you'd have a voracious appetite.

I do - but i get fat easily.  Its always been an issue. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 16, 2019, 04:18:40 AM
75 minutes for rounds

10x    45lb plate - squat, curl, press overhead + tire flip w the 250lb tire. 

4 x turkish get up w 45lb sandbag

10x kettlebell swing w the 80lb kettlebell

10x Deadlift w 225lb

10 x banded air squats

20x overhead situps w 25lb medicine ball 

5x pull ups

100 yard farm carry with 45lb plates. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on December 16, 2019, 04:41:10 AM
I'm impressed with you guys, seriously.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 16, 2019, 08:42:07 AM
I'm impressed with you guys, seriously.

Thank you.

It was Soul Crusher who actually got me into all this.

He tried a tough mudder then got into other stuff, and eventually goruck.

He challenged anyone here to try a goruck event.

I might be the only one who did, lol
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 16, 2019, 09:39:30 AM
Thank you.

It was Soul Crusher who actually got me into all this.

He tried a tough mudder then got into other stuff, and eventually goruck.

He challenged anyone here to try a goruck event.

I might be the only one who did, lol


You need to try a Heavy. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 16, 2019, 09:42:56 AM

You need to try a Heavy. 



I have a credit for one.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 16, 2019, 09:43:57 AM
I have a credit for one.

Its a lot more than two challenges back to back. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 16, 2019, 10:08:23 AM
Its a lot more than two challenges back to back. 

I'm sure it is.

I know I can do it.

I have to pick an event where it's not a conflict with mine or my son's baseball.  Likely Sept.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 16, 2019, 10:10:42 AM
I'm sure it is.

I know I can do it.

I have to pick an event where it's not a conflict with mine or my son's baseball.  Likely Sept.

There is on in September in NYC
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 16, 2019, 10:18:11 AM
9/
There is on in September in NYC

Yeah, 9/11.

Likely that one.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 16, 2019, 03:31:11 PM


I might be the only one who did, lol
Might? :D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 16, 2019, 08:10:14 PM
Might? :D

Well, Calvin did a one mile race that involved carrying a 2x4 like 40 ft.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 17, 2019, 04:37:16 AM
60 minutes zero rest for rounds. 

1 minute assault bike
1 minute jump rope
100 yards - push 45 plate on the floor
50 yards - rope row with 160lbs of kettlebells ties to rope
Agility Ladder 2x - Burpee - 20 mountain climbers - high knees
Agility Ladder 2x - Burpee - 5 push ups - sideways plank walk
10 military presses w 90 lbs bar
20 x  25 medicine ball slams
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 17, 2019, 11:50:11 AM
Guy wanted to train w me today -  BAD IDEA.   He threw up 3 times in the hour. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 17, 2019, 12:05:55 PM
Guy wanted to train w me today -  BAD IDEA.   He threw up 3 times in the hour. 

Have to give credit for trying.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 17, 2019, 12:43:30 PM
Have to give credit for trying.

100%.  I gave him a lot of encouragement.  But tomorrow is going to be brutal for him.  More puking.  If he makes it a few weeks he will adjust to it.   

The best FNG compliment I got so far from my squad : 

"Bro - my wife FNG loves you."   I'm like wwhhaa? i don't even know her.  "No bro - she loves the growing traps and back."

Me:   Awesome  - its all those farmer carries   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 17, 2019, 02:19:36 PM
100%.  I gave him a lot of encouragement.  But tomorrow is going to be brutal for him.  More puking.  If he makes it a few weeks he will adjust to it.   

The best FNG compliment I got so far from my squad : 

"Bro - my wife FNG loves you."   I'm like wwhhaa? i don't even know her.  "No bro - she loves the growing traps and back."

Me:   Awesome  - its all those farmer carries   

Excellent.

Just have the new guy use lower poundages.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 17, 2019, 03:56:47 PM
Guy wanted to train w me today -  BAD IDEA.   He threw up 3 times in the hour. 
Did he finish?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 17, 2019, 04:13:44 PM
Did he finish?

No.   He was way in over his head.   The pace we keep is go go go
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 17, 2019, 04:38:23 PM
No.   He was way in over his head.   The pace we keep is go go go
;D He gets credit for trying though.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 17, 2019, 04:42:39 PM
;D He gets credit for trying though.

10000000 percent.  But he made a fatal mistake.   Well 2.   

1.  He wore a Bas Rutten shirt.     Dumb.   So I told him guess what we are doing tommorow - Bas Rutten all around fighting CD w 8 lb hand weights.   Sucks to be him.  tommorow.

2.  He was rude to a female friend of mine.  He doesnít know Iím friends w her or that she has said anything to me.    So itís time for some humble pie. 

The Bas Rutten CD tommorow - he needs another puke bucket nearby. 

 All kidding aside those cds are the shit. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 18, 2019, 04:26:33 AM
Dude didnt show up today. 

60 minutes straight of heavy DB supersets, drop sets, compounds, etc

20 minutes - HIIT w assault bike, jump rope, mountain climbers, etc. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 18, 2019, 10:53:04 AM
https://jockopodcast.com/2019/12/17/208-march-forward-one-foot-in-front-of-the-other-with-jason-mccarthy/?fbclid=IwAR03xo0ytE02pQNk3iIu1SS7-rjGOB3Ogz0qA_EZwXc1AIrikalUiwe5NYk


 :)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 18, 2019, 11:12:52 AM
nice.

so, between miles, i was setting up the squat rack.

my dumb ass took 115 lb and just "negative curled" it to put the weight on the rack's spotters arms.

Felt everything pull in my left arm.

Ice/Meds/Stim.....hope it's just a strain, but sore today

at my age, have to stop this dumb shit.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 18, 2019, 11:31:34 AM
nice.

so, between miles, i was setting up the squat rack.

my dumb ass took 115 lb and just "negative curled" it to put the weight on the rack's spotters arms.

Felt everything pull in my left arm.

Ice/Meds/Stim.....hope it's just a strain, but sore today

at my age, have to stop this dumb shit.


Not smart - dont do stupid S
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 18, 2019, 05:34:19 PM
Dude didnt show up today. 

 
Wonder why? :D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 19, 2019, 04:40:09 AM
 :)

45 minutes for rounds

10x Deadlift 225

10x medicine ball sit ups w 25lb medicine. 

4x turkish get up w 50lb sandbag

10x kettlebell swing w 88lb kettlebell

25 yards forward 100 lb sandball curl squat press

25 years backward toss 100lb sandball overhead

100 yards farmer carries w 5 gallon water cans

30 minutes - Bas Rutten All Around Fighting CD
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 19, 2019, 08:01:29 AM
When you do this, do you go right to 225 for deadlifts?

Is there any pre-work, warmup, etc?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 19, 2019, 08:44:39 AM
When you do this, do you go right to 225 for deadlifts?

Is there any pre-work, warmup, etc?

Right to it - maybe 3 minutes on the bike.  225 is easy weight for me.   I might start doing 315 for 8-10 soon though
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 19, 2019, 09:10:32 AM
Right to it - maybe 3 minutes on the bike.  225 is easy weight for me.   I might start doing 315 for 8-10 soon though

225 is easy for me as well, but it is still 225 pounds.

But, given my history, I need to do banded RDLs, warmpup sets, etc.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 20, 2019, 05:18:16 AM
45 minutes

Tires Flips, Pull Ups, Burpees, one arm rows, dips, pushups.

30 Minutes Bas Rutten CD w a few friends at the gym. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 20, 2019, 12:46:26 PM
TRX had a flash sale - 50% off - grabbed a sweet set up. 


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 20, 2019, 02:22:41 PM
TRX had a flash sale - 50% off - grabbed a sweet set up. 




It's a good piece of equipment.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 21, 2019, 02:17:49 PM
Destroyed it today. 

30 min heavy compound DB.  No rest. 

30 min HIIT w heavy tire - 80 lb kettlebell and 100 lb slam ball.  Awesomeness. 

2 hour rest.

4 mile ruck w 55 lb ruck
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 21, 2019, 08:46:57 PM
30 ft lateral bear crawl each way
One arm KB squats
Box Jumps

1/2 mile run

6 sets x 3 - front squats, 2 sec pause at parallel, 2 sec pause at bottom.   Superset - DB Cleans x 8

Paloff press 3 x 12 per side

18 min, EMOM.

8 burpee to 8 foot target
8 60lb sandbag slams
1 min rest
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 22, 2019, 03:47:28 AM
30 ft lateral bear crawl each way
One arm KB squats
Box Jumps

1/2 mile run

6 sets x 3 - front squats, 2 sec pause at parallel, 2 sec pause at bottom.   Superset - DB Cleans x 8

Paloff press 3 x 12 per side

18 min, EMOM.

8 burpee to 8 foot target
8 60lb sandbag slams
1 min rest

Nice
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 22, 2019, 07:02:02 AM
Nice

When I finish my soflete cycle, i'm going to pick a few of your random ones and try those for a few weeks.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 22, 2019, 05:54:40 PM
Glute bridge, ski lateral jumps, etc for warmup.

4.25 mile run

3 sets KB complex - can't put down KB:
50 ft farmer carry
5 push press
50 ft OH carry

6 Giant Sets / 2 min rest:
DB Press x 10
DB curl x 10
Strict pull up max
Skull crusher x  10
Hammer curl x 10


Weights AFTER run is most interesting
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 23, 2019, 04:23:32 AM
Sunday didnt do squat.

Today

45 Minutes Rounds of

315 x 6 Deadlift

80lb kettle bell swing x 10

25 yards and back one arm farmer carry w 80lb kettlebell

120lb Sand Bag Shouldering x 10

4 Turkish Get up w 50lb sandbag

10 25lb medicine ball slams

Rope tied to prowler sled - pull 25 yards w heavy weight and push back 25 yards

100 yards farmer carry w 5 gallon water cans


30 Minutes

Bas Rutten All Around Workout CD 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 24, 2019, 07:00:49 AM
60 minutes heavy ass DB supersets and drop sets 

was awesome.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 24, 2019, 12:57:36 PM
5 min airdyne
Band RDLs
1 leg jumps

6 x 3 banded deadlifts at 75% of week on test 3 rep max / superset seated box jump

3 x 10 side plank with db pull through

10 min EMOM
Sandbag thruster x 10
Box jump with step down x 10
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 24, 2019, 02:32:48 PM
Sweet. 

Got my trainees signed up for West Point half marathon ruck in March.    Heavy NYC June 2020 I already told them get ready. 

Cause f everyone - we are doing it.


5 min airdyne
Band RDLs
1 leg jumps

6 x 3 banded deadlifts at 75% of week on test 3 rep max / superset seated box jump

3 x 10 side plank with db pull through

10 min EMOM
Sandbag thruster x 10
Box jump with step down x 10
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 26, 2019, 04:11:14 PM
8 minute warmup circuit + 2 additional movements:
PVC Kang squat x 5
Banded monster walk x 5
Lateral single leg hop x 5
200m jog

Single arm ring row
Half kneel KB press

Stamina:
6 sets @ 400m run at 80-90% pace
2 min walk between sets

Strength:
6 sets floor press x 3 @ 90% or 3RM
Superset one arm DB row x 12 per side

3 sets hanging L hold x 30 sec - I CAN'T DO THIS.  Must be weak in the lower abs.   Did flutters instead.

15 min massage gun / stretching
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 27, 2019, 05:25:04 AM
60 minutes -

1 minute assault bike
1 minute TRX nonsense
4 x - one arm row w 88lb kettlebell and tire flip
10 x kettlebell swing w 88lb
10 x - curl squat press w 100lb sandball
6 x 315lb deadlift
100 yards sandbag carry w GR 120 sandbag
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 27, 2019, 11:34:07 AM
Mixing in 315 DLs is beastly.

88lb KB swings is too.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 27, 2019, 04:40:57 PM
Iím going to 405 next week.

We donít have 120íkb or o would go to that. 


Not playing grab ass any longer.  Time to take out the trash and get really.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on December 28, 2019, 04:10:49 AM
Impressive gents.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 28, 2019, 07:50:53 AM
Iím going to 405 next week.

We donít have 120íkb or o would go to that. 


Not playing grab ass any longer.  Time to take out the trash and get really.

Attach a band to the KB, or wrap a chain around it for 10 more lbs.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 28, 2019, 07:52:17 AM
Impressive gents.

Thank you - SC is on another level right now though lol.


This week is the first week i felt "in shape" when I wasn't working out since my hamstring tear in august.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 28, 2019, 09:26:48 AM
Iím going to 405 next week.

We donít have 120íkb or o would go to that. 


Not playing grab ass any longer.  Time to take out the trash and get really.
How many reps? Buy yourself a bigger kb!!
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 28, 2019, 12:57:25 PM
How many reps? Buy yourself a bigger kb!!

I can bang out 10 but but I donít like exhausting myself on any one lift.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 29, 2019, 08:37:33 AM
I can bang out 10 but but I donít like exhausting myself on any one lift.
Impressive
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on December 29, 2019, 08:17:25 PM
Warmup / the same

5 - 1000m runs @ 90%

Weighted pull-ups 6x3, superset one arm KB press x 10.

Pressed for time so that was it today.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: benchmstr on December 30, 2019, 08:46:32 AM
Not a goddamn thing in months

Bench
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on December 30, 2019, 06:20:59 PM
Not a goddamn thing in months

Bench
Fatty
Title: Re: GA / occasionally Soulcrusher training thread
Post by: benchmstr on December 30, 2019, 09:20:53 PM
Fatty
Pretty much...blew out my rotator cuff and had surgery.

It's ok though! I replaced working out with drinking more whiskey and kept my same calorie range as when I lifted!

Seriously, I've been burning through a 1.75 liter bottle of Glenlivet 12 a week lol

Bench
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on December 31, 2019, 03:30:53 PM
Went to train as USNA w some friends.   Awesome stuff. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 01, 2020, 08:33:18 AM
Went to train as USNA w some friends.   Awesome stuff. 

How did all that happen?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 01, 2020, 08:39:08 AM
How did all that happen?

Asked if I could jump in w them for a few days.   A few mutual friends
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 01, 2020, 08:39:37 AM
Yesterday:

Lunge complex
KB squat
5 min airdyne

6 sets front squat x 3, two second pause at parallel, and bottom.   Superset DB clean x 10

Landmine rotations x 24 x 3 sets

5 circuits:  1.5 min rest in between each

10 burpee with long jump
15 DB push press
200m shuttle run (17 x 38 feet due to size)

Circuit was pretty brutal.....took about 18 min.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 01, 2020, 08:40:07 AM
Asked if I could jump in w them for a few days.   A few mutual friends

Pretty awesome.

I bet you held your own or beat them, lol.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 01, 2020, 11:24:10 AM
Pretty awesome.

I bet you held your own or beat them, lol.

I held my own fine.  Running still sucks ass though.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on January 01, 2020, 11:58:47 AM
I held my own fine.  Running still sucks ass though.
Would rather die in a pile of brass than run. ;D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 01, 2020, 03:21:42 PM
I held my own fine.  Running still sucks ass though.

Learned that today.  This was the last workout of the week for week 5 of my current 12 week soflete cycle.  I had been doing all the running parts on a treadmill, due to weather.  Today I went to the track (in the dark and my headphones were fucking out of juice).  So, today was basically the first time I ran outside since before the summer.

Warmup - glute bridge, lateral jumps, etc

5 mile run for time test.   Ended up at 8:12 min mile....NOT what i want - need to get in the 7:30 range.  I'll take it for not running for real for half a year, but meh.

KB Complex x 5 - never drop the KB
KB DL x 4
KB Clean x 3
KB Push press x 2

1/4 MILE farmers walk.  Every time you have to put the KBs down, 10 pushup.  Used 50lb KBs.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 01, 2020, 03:40:12 PM

Nice

Learned that today.  This was the last workout of the week for week 5 of my current 12 week soflete cycle.  I had been doing all the running parts on a treadmill, due to weather.  Today I went to the track (in the dark and my headphones were fucking out of juice).  So, today was basically the first time I ran outside since before the summer.

Warmup - glute bridge, lateral jumps, etc

5 mile run for time test.   Ended up at 8:12 min mile....NOT what i want - need to get in the 7:30 range.  I'll take it for not running for real for half a year, but meh.

KB Complex x 5 - never drop the KB
KB DL x 4
KB Clean x 3
KB Push press x 2

1/4 MILE farmers walk.  Every time you have to put the KB down, 10 pushup.  Used 50lb KB.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 02, 2020, 05:24:55 AM
Rocked the house this early am.   Same regulars as always, not a new face in sight.  A lot of dead lifts, farmer carries, squats and sitting chair (sucks!), burpees, etc.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 02, 2020, 06:15:50 AM
Rocked the house this early am.   Same regulars as always, not a new face in sight.  A lot of dead lifts, farmer carries, squats and sitting chair (sucks!), burpees, etc.   

Nice.

Today is a scheduled off day.

Hungry as shit today.

Always happens after a run.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 04, 2020, 09:14:38 AM
Feels like this could be a deload week - yesterday:

Normal 8 minutes of warmup: RDL / airdyne etc

6 sets DL SUMO style x 3 superset seated box jump x 3.   They wanted 55% of 3RM from week 1, I did 65% because I fool myself into thinking I know better.

KB Side bends 3 x 20

Stamina one x 3:
KB squat x 10
200m sprint

Stamina two x 3:
KB box stepover x 10
200m sprint

Was pretty easy.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 04, 2020, 06:15:02 PM
Kang squat x 2 x 5
Band walk x 2 x 5
One leg jumps 2 x 10
2 min jog

8 400M sprints at 90% effort, 2 min rest.   Did 6 min mile pace for first, 6.7 min mile pace rest, except for last one at 6:30 min mile pace

6 sets close grip bp x 3 super set 100 ft farmers walk

ab raises
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 04, 2020, 07:09:18 PM
Nice.    I did 30 min DB supersets.   And then 30 min HIIT w heavy fng tires kettlebells the sled and 100 lb sand ball. 

Felt great.


Kang squat x 2 x 5
Band walk x 2 x 5
One leg jumps 2 x 10
2 min jog

8 400M sprints at 90% effort, 2 min rest.   Did 6 min mile pace for first, 6.7 min mile pace rest, except for last one at 6:30 min mile pace

6 sets close grip bp x 3 super set 100 ft farmers walk

ab raises

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 04, 2020, 09:28:44 PM
Nice.    I did 30 min DB supersets.   And then 30 min HIIT w heavy fng tires kettlebells the sled and 100 lb sand ball. 

Felt great.



Putting the heavy stuff in the circuits is a game changer.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 05, 2020, 10:06:18 AM
5 mile ruck.   

Probably hit the gym this afternoon for easy hour of cardio and core
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 05, 2020, 02:24:20 PM
5 mile ruck.   



Today is just a stretching/mobility day so I was going to do this after I saw your post.

Then, I figured all it would do is f with my joints a bit so I refrained and tried...........a 45 min Peloton ride.

It was fine.  I will admit there's no stress on the joints or anything.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 05, 2020, 02:31:29 PM
Today is just a stretching/mobility day so I was going to do this after I saw your post.

Then, I figured all it would do is f with my joints a bit so I refrained and tried...........a 45 min Peloton ride.

It was fine.  I will admit there's no stress on the joints or anything.

Today was easy.    Tomorrow Iíll go ball out again.  Got my squad assembled for 5 am. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 05, 2020, 05:22:44 PM
Today was easy.    Tomorrow Iíll go ball out again.  Got my squad assembled for 5 am. 

I hear that.

Easy days are important to mix in.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 06, 2020, 04:24:37 AM
Awesome am workout in the Basketball court.

PT Pyramid with 40lb ruck and between each set you - carry something to other side (water cans, sandbags, heavy kettlebells, bear crawl, crab walk, etc.
You do a set on each end of the court.     

Burpee 1-2-3-4-5-6-7-8-9-10

Air Squat - 1-2-3-4-5-6-7-8-9-10

Sit Up - 2-4-6-8-10-12-14-16-18-20

Ruck Swings - 2-4-6-8-10-12-14-16-18-20

Lunges - 2-4-6-8-10-12-14-16-18-20

Ruck curl and Press overhead - 2-4-6-8-10-12-14-16-18-20

Burpee - 1-2-3-4-5-6-7-8-9-10


Took 75 minutes overall.  
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 06, 2020, 07:26:53 AM
Awesome am workout in the Basketball court.

PT Pyramid with 40lb ruck and between each set you - carry something to other side (water cans, sandbags, heavy kettlebells, bear crawl, crab walk, etc.
You do a set on each end of the court.     

Burpee 1-2-3-4-5-6-7-8-9-10

Air Squat - 1-2-3-4-5-6-7-8-9-10

Sit Up - 2-4-6-8-10-12-14-16-18-20

Ruck Swings - 2-4-6-8-10-12-14-16-18-20

Lunges - 2-4-6-8-10-12-14-16-18-20

Ruck curl and Press overhead - 2-4-6-8-10-12-14-16-18-20

Burpee - 1-2-3-4-5-6-7-8-9-10


Took 75 minutes overall.  

Over 100 pushups with a 40lb ruck?  Wow.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 06, 2020, 08:12:45 AM
Broken up like that doesnít feel that terrible.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 06, 2020, 08:34:19 AM
Broken up like that doesnít feel that terrible.

But you have to take off the ruck for the swings, put it back on for the lunges, etc?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 06, 2020, 08:49:25 AM
But you have to take off the ruck for the swings, put it back on for the lunges, etc?

Yes.  Same for the sit ups - those are on chest or overhead. 

The crab walks are done with them on chest too (SUCKS!) 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 06, 2020, 09:42:33 AM


The crab walks are done with them on chest too (SUCKS!) 

A helpful hint on those is to only use one strap.

I learned this using two and getting choked during the beginning of a Light.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 06, 2020, 09:55:06 AM
A helpful hint on those is to only use one strap.

I learned this using two and getting choked during the beginning of a Light.


The guys did not like this one at all. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 06, 2020, 11:22:10 AM
Over 100 pushups with a 40lb ruck?  Wow.

Tomorrow is over 100 ruck pull ups - backward stairs bear crawls up and down the stairs, Bas Rutten CD, etc.   We are really dialing it up this year
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 06, 2020, 12:01:52 PM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 07, 2020, 04:29:20 AM
With 40 lb ruck

Pull Up Pyramid - 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

In Between each set you walk down the stairs and back up with the 5 gallon water cans in each hand. 

The took 30 minutes or so. 

Bas Rutten All Around Fighting CD  (30 minutes) 

3 sets of

10 tire flips

20 medicine ball sit ups w 25lb medicine ball

10 partner shoulder holds.


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 08, 2020, 04:55:01 AM
Great one today!  w 40lb ruck. 

We used the peremiter of the gym, the basketball court, etc.   Set up stations - so it was like this - started on the air runner.  Each man carried a water can or kettlebell entire time

30 seconds on the air runner -

Walk to pull up station -  3 pull ups

Walk to corner of gym - 10 squats - 10 push ups - 10 sit ups

Walk to other corner - 5 8 count Bodybuilders - 10 ruck curl and press

Walk to stairs - up and down the stairs x 5

Walk inside Basketball court  - 2 x push the 150 lb sandbag on floor across floor,  2 x farmer carry with water cans, 2 times backward walk dragging 150 sandbag.

Walk to corner of gym - 10 squats, 10 pushups, 10 situps

Walk to corner we set up the sled, tire, and rope tied to 160lbs kettlebells - 6 tire flips, rope row the kettlebells, push prowler sled 50 yards.

Walk back to air runner - 3x  - 30 seconds jog/shuffle - 30 seconds plank.

Repeat for 60 minutes with zero rest. 

15 minutes then of easy core stuff.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 09, 2020, 04:12:42 AM
Normal wamup - kang squat / hops / bands, skips

5 - 1000m runs @ 90%

6 x 3 weighted chin / super set landmine press

3 x 20 sit up

deload week continues
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 09, 2020, 04:20:34 AM
30 minutes of heavy DB complexes

60 minutes of HIIT w tires, burpees, assault bike, kettleswings, and situps w the medicine ball
Title: Re: GA / occasionally Soulcrusher training thread
Post by: njflex on January 09, 2020, 07:23:24 PM
Good too see you guys are still alive lol,,,,nice to see training still.i
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 10, 2020, 04:26:08 AM
Another great one today!  w 40lb ruck.  We had 3 guys for this.   

We used the peremiter of the gym, the basketball court, etc.   Set up stations - so it was like this - started on the air runner.  Each man carried a water can or kettlebell entire time

30 seconds on the air runner -

Walk to pull up station -  6 pull ups

Walk to corner of gym - 10 squats - 10 push ups - 10 sit ups

Walk to other corner - 5 8 count Bodybuilders - 10 ruck curl and press

Walk to stairs - up and down the stairs x 5 while carrying weight.

Walk inside Basketball court  - 2 x push the 150 lb sandbag on floor across floor,  2 x farmer carry with water cans, 2 times bear crawl with carrying the 150 sandbag.

Walk to corner of gym - 10 squats, 10 pushups, 10 situps

Walk to corner we set up the tire, TRX, - 5 tire flips and step up,  TRX, then with ruck overhead - 10 squats, 10 lunges, 10 reverse lunges.

3 man "Tunnel of Love" across the turf - about 20 yards or so.

Repeat for 90 minutes with zero rest.



 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 10, 2020, 06:23:13 AM
Good too see you guys are still alive lol,,,,nice to see training still.i

you too man!
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 10, 2020, 02:10:33 PM
This is in my playlist. 

So so so so so good!!!

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 11, 2020, 03:48:53 PM
Easy 5-6 mile ruck today. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 13, 2020, 04:20:47 AM
Total mayhem this am. 

W Rucks - in the basketball court.

1-2-3-4-5-6-7-8-9-10  Burpee pyramid - in between each set shuffle to other side.

For rounds

Carry 100 lb sandball bear hug carry around basketball court

Drag 150 GR sandbag around basketball court

Shoulder Carry 100lb GR bag around basketball court

3 x - push 150 GR sandbag across basketball court and bear crawl back

Wheelbarrow across basketball court

Lunge across basketball court and back

Banded walk across basketball court and back

Sideways plank walk across basketball court and back.


_______________________

This was a real gut check. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 13, 2020, 05:43:50 AM
Total mayhem this am. 

W Rucks - in the basketball court.

1-2-3-4-5-6-7-8-9-10  Burpee pyramid - in between each set shuffle to other side.

For rounds

Carry 100 lb sandball bear hug carry around basketball court

Drag 150 GR sandbag around basketball court

Shoulder Carry 100lb GR bag around basketball court

3 x - push 150 GR sandbag across basketball court and bear crawl back

Wheelbarrow across basketball court

Lunge across basketball court and back

Banded walk across basketball court and back

Sideways plank walk across basketball court and back.


_______________________

This was a real gut check. 


That sounds brutal.

Yesterday, I ran a 5k then picked up the 80lb sandbag and carried it a quarter mile, mixing in 50 pushups.

Thought it would be easy, but for some reason, it wasn't.....maybe because I went from run right to it....no idea.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 13, 2020, 07:22:30 AM
That sounds brutal.

Yesterday, I ran a 5k then picked up the 80lb sandbag and carried it a quarter mile, mixing in 50 pushups.

Thought it would be easy, but for some reason, it wasn't.....maybe because I went from run right to it....no idea.

Adding the distance of the basketball court makes all of these things harder.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 13, 2020, 09:20:38 AM
Adding the distance of the basketball court makes all of these things harder.

The HS basketball team in my town makes the kids have to do 10 up and backs on the court in under 2 min.  Just have to get a foot over the line.

Start with that tomorrow and let me know how it goes.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 13, 2020, 03:46:34 PM
The HS basketball team in my town makes the kids have to do 10 up and backs on the court in under 2 min.  Just have to get a foot over the line.

Start with that tomorrow and let me know how it goes.

Tomorrow will be a lot lighter.   We have a few hot chicks early am who jump in for the Bas Rutten stuff.  We are doing that.   Core.  Probably jump rope - tires - etc
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on January 13, 2020, 06:07:55 PM
I did some squats..... :D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 14, 2020, 05:22:41 AM
45 minutes of medium dumbbells exercises. 

30 minutes Bas Rutten all around fighting cd. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 14, 2020, 05:31:29 PM
5 min airdyne, sumo kb good morning, suitcase deadlift, lateral jumps

Hex DL 6 x 4 superset one leg box jump x 3 per leg (hard)

Weighted side planks x 3

3 circuit, 90 sec rest between:
57 sec sprint at 10mph on treadmil
8 burpee to lateral 20 inch box jump
KB snatch x 4 per side
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 15, 2020, 01:26:52 AM
5 min airdyne, sumo kb good morning, suitcase deadlift, lateral jumps

Hex DL 6 x 4 superset one leg box jump x 3 per leg (hard)

Weighted side planks x 3

3 circuit, 90 sec rest between:
57 sec sprint at 10mph on treadmil
8 burpee to lateral 20 inch box jump
KB snatch x 4 per side


Nice.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 15, 2020, 04:17:52 AM
This morning was terrible. 

For 75 minutes straight  - w 40lb ruck.  Repeat

3 Minutes as fast as can manage on stair climber and 20 ruck push ups

3 Minutes as fast as can manage on stair climber and 20 ruck sit ups

3 Minutes as fast as can manage on stair climber and 10 pullups w ruck on.

3 Minutes as fast as can manage on stair climber and 10 ruck curl and press

1 mile ruck in 15 minutes. 


90 Minutes overall and soaked. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 15, 2020, 04:37:36 AM
You guys are taking it to another level.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 15, 2020, 05:28:59 AM
You guys are taking it to another level.

Finally have the training partners now I've wanted for a long time.   Early am daily - they are all in and don't quit on themselves. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 15, 2020, 06:01:33 AM
Finally have the training partners now I've wanted for a long time.   Early am daily - they are all in and don't quit on themselves. 

I miss this.  Wish I had a training partner.....one of the disadvantages of training at home.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 16, 2020, 04:14:14 AM
60 minutes straight zero rest:

1 minute ruck run/shuffle

100 yard farmer carry w water cans w ruck on

10 TRX atomic push ups

10 TRX pikes

20 medicine ball sit ups w 25lb medicine ball

20 twists w 25lb medicine ball

50 yards 1 arm farmer carry w 88lb kettlebell

10 kettlebell swings w 88lb kettlebell

10 push up to side plank

10 push up to opposite leg and arm raise


30 minutes - Bas Rutten all around fighting CD

90 minutes overall. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 17, 2020, 04:13:27 AM
90 minutes of rounds of

1 minute ruck on air runner at 15 min pace

10 x w 25lb DB's - 10 count multi joint exercise and tire flip w 200 lb tire

2 x Burpee + sideways plank walk along agility ladder

2 x Burpee + sideway high knees along agility ladder

20 ball slams w 25lb medicine ball

20 speed skaters

10 x Donkey Kickout to Handstand

30 seconds jump rope   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 21, 2020, 10:41:54 AM
First day back from 3 days in Vegas.

Need to train.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 21, 2020, 11:00:13 AM
Saturday -  6 Mile Ruck

Sunday - 45 minutes rucking with waten cans and sandbags -  30 minutes in the pool w swim fins.

Monday - 60 minutes assault bike

Today  - 60 minutes circuits w 40lb Ruck w  Tires, kettlebells, stairmaster w ruck, TRX, deadlifts.    30 minutes of Bas Rutten All Around Fighting CD   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 21, 2020, 11:43:22 AM
Fri - booze, edibles, gambling, food, etc
Sat - repeat
Sun - repeat
Mon - travel
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 21, 2020, 11:52:51 AM
Fri - booze, edibles, gambling, food, etc
Sat - repeat
Sun - repeat
Mon - travel


Make sure you get yourself checked out if you know what I mean. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 21, 2020, 12:50:05 PM
Make sure you get yourself checked out if you know what I mean. 

Wife was with me, lol.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 21, 2020, 01:01:24 PM
Wife was with me, lol.

Oh - so then both of you go get checked out.    ha ha ha ha!!!!!   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on January 21, 2020, 06:26:22 PM
Oh - so then both of you go get checked out.    ha ha ha ha!!!!!   
;D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 22, 2020, 04:44:42 AM
30 Minutes DB supersets and combos

60 Minutes w 40lb ruck -  fast walk on air runner for 1 minute followed by either 10 air squats, 10 pushups, 10 sit ups, 10 tire flips, etc. 

 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 23, 2020, 09:43:47 AM
90 minutes for rounds 4 guys - each w 40lb ruck  was awesome

Each two man team: 

Carry 150lb sandbag and two water cans to corner of gym - 10 squats - 10 push ups - 10 situps

Carry everything to other corner - 10 ruck burpees and 10 ruck curl and press - 

Carry everything to the 2 flights of stairs down - and back up. 

Carry everything to 3rd corner - 10 squats 10 push ups - 10 sit ups. 

Carry everything to turf area -   20 TRX atomic pushups, 10 back rows , 10 rear delt flys, 20 medicine ball situps, 20 medicine ball twists -

Keep repeating. 

Was great. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 24, 2020, 05:45:14 AM
30 Min - Heavy DB compound exercises. 

30 Min - HIIT - awesome

30 Min - dicking around w various stuff just to get pump going and veins bulging. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 24, 2020, 04:34:29 PM
Started a strength cycle.

Warmup:
Banded good morning 2 x 5
Scorpion 2 x 10
Best stretch ever 2 x 8
Band rotations 2 x 5
glute bridge march 2 x 5

3 x 10 box squats of 80% of 3 RM
3 x 10 DB Bench 80% of 3 RM

As fast as possible 3 giant sets:
DB bench 3 x 10
DL 3 x 10
Box squat 3 x 10

Hammer curls x 100.  As few sets as possible.....15 diamond push up every time weight is put down.


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 24, 2020, 05:57:24 PM
You should post some vids of what some of those exercises look like.   Not have to be you - just some are not well known


Started a strength cycle.

Warmup:
Banded good morning 2 x 5
Scorpion 2 x 10
Best stretch ever 2 x 8
Band rotations 2 x 5
glute bridge march 2 x 5

3 x 10 box squats of 80% of 3 RM
3 x 10 DB Bench 80% of 3 RM

As fast as possible 3 giant sets:
DB bench 3 x 10
DL 3 x 10
Box squat 3 x 10

Hammer curls x 100.  As few sets as possible.....15 diamond push up every time weight is put down.



Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 25, 2020, 10:03:42 AM
You should post some vids of what some of those exercises look like.   Not have to be you - just some are not well known



Good point.

That's what is great about soflete - they include a video for each thing.

Scorpion Stretch


World's best stretch


Glute bridge march
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 27, 2020, 05:23:51 AM
90 minutes for rounds w 40lb ruck

1 minute air runner

20 kettle swings w 88 lbs kettlebell

Prowler Sled - 50 yards

2 handed farmer walk w 79lb kettlebells - 50 yards

1 handed farmer walk w 88 lb kettlebell - 50 yards

10 x full body DB complex w 25lb DB's (SUCKS!)

10 x tire flip w 300 lb tire

25 medicine ball twists w 25lb medicine ball. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 27, 2020, 06:04:51 PM
When I looked at day 2 of my program and saw the last two sections had 220 pullups in total, I went and researched the program online and realized I had chosen the wrong one.  Switched to one that focuses on strength and speed and started fresh.

2 sets airdyne x 3 min
2 hanging knee up x 10
2 side lunge x 10
2 clamshell x 8
2 90/90 breathing x 8
2 goblet squat x 8

Box squat 10/9/8/3/3/3

RDL 10/9/8/3/3/3

8 sets airdyne:  all out 20 sec, 30 sec rest

4 max effort 40 yd dash, rest 6-7 sec between

Massage gun / stretch
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 27, 2020, 06:09:00 PM
How long.

When I looked at day 2 of my program and saw the last two sections had 220 pullups in total, I went and researched the program online and realized I had chosen the wrong one.  Switched to one that focuses on strength and speed and started fresh.

2 sets airdyne x 3 min
2 hanging knee up x 10
2 side lunge x 10
2 clamshell x 8
2 90/90 breathing x 8
2 goblet squat x 8

Box squat 10/9/8/3/3/3

RDL 10/9/8/3/3/3

8 sets airdyne:  all out 20 sec, 30 sec rest

4 max effort 40 yd dash, rest 6-7 sec between

Massage gun / stretch
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 28, 2020, 05:15:18 AM
How long.


That workout took a bit over an hour, since you're supposed to wait 2-3 minutes between strength sets.

The other one (with the pullups) had 6 sets:  power cleans x 5 @ 225 followed by 20 pull ups.  Then, for accessory, it had 100 pullups mixed in with two other 100 rep exercises (you pick cadence).  I can't do the 225 (most can't = you have to scale) this.  But when  I read up on it, it's all large volume shit at the end.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 28, 2020, 05:21:50 AM
30 minutes of medium weight DB stuff

15 minutes - alternate airdyne (1 min)  and jump rope (1 min)

15 minutes - alternate rower (1 min) and mountain climbers (1 min)

30 Minutes Bas Rutten All Around Fighting CD 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 28, 2020, 05:32:12 AM
30 minutes of medium weight DB stuff

15 minutes - alternate airdyne (1 min)  and jump rope (1 min)

15 minutes - alternate rower (1 min) and mountain climbers (1 min)

30 Minutes Bas Rutten All Around Fighting CD 

I've never had anything gas me as much as all out on the airdyne.

Feel like a total spaz on it.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 28, 2020, 05:33:54 AM
I've never had anything gas me as much as all out on the airdyne.

Feel like a total spaz on it.

I dont go all out on that - maybe 75-85% 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 28, 2020, 05:07:46 PM
Warmup 3 giant sets:
Half kneeling landmine press x 8
Scap push up x 8
KB screwdriver x 5 per
Band pulls

Plyo pushup 6 x 1 - increase height to land on each one

Bench 7/5/5/3/3/3  3 sec pause at bottom

Stamina AFAP 3 sets:
Farmers walk x 300 ft
15 pull up
10 dumbell snacth (5 per)

1/2 mile run - 3x......rest 1.5x the time it took to run.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 29, 2020, 05:12:05 AM
This was a meatgrinder

W 40lb Ruck

90 minutes straight for rounds

Push prowler sled 50 yards

Drag TRX with 250lbs plates tied to it back 50 yards

W partner - Carry 5 gallon water can in one hand and 150lb sandbag in other about 50 yards to stairs.   Carry all the stuff up and down the stairs (SUCKS!)

Backwards bear crawls up the stairs (Miserable)

Carry the 5 gallon water can and 150 sandbag 50 yards

20 step ups on tire

Repeat. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 29, 2020, 08:16:07 AM
That reverse bear crawl up the stair is fucking horrible.

I wish I could have done that workout with you guys.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 30, 2020, 04:23:42 AM
30 minutes DB supersets

10 x    1 min Assault Bike
          1 min core (Abs, plank hold, side twists, etc)
          1 min Rower

30 minutes dicking around in the gym doing various stuff like shrugs, toe raises, etc. 


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 30, 2020, 08:38:39 AM
Yesterday:

3 rounds of batting practice.

15 pitches off mound.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on January 31, 2020, 04:41:29 AM
30 minutes  w 40lb rucks -

In basketball court  - only myself and training partner

PT Pyramid Burpee (1) and Squats (2)  1-2-3-4-5-6-7-8-9-10 - 9- 8-7- 6- 5-  4- 3- 2- 1

In between each set - each man takes turn either doing farmer carry across the gym floor w 5 gallon water cans or pushing the 150 sandbag across the gym floor


60 minutes of rounds of

Sideways walk w 25lb medicine ball - each man takes three sidesways steps - burpee and toss ball to partner.  Very good one.

10 medicine ball sit ups

sideways plankwalk across agility ladder x2

sideways high knees across agility ladder x 2

10 TRX atomic pushups

5 burpees

30 seconds jump rope 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on January 31, 2020, 08:50:08 AM
Yesterday:

3 rounds of batting practice.

15 pitches off mound.

I am more sore from this  than any recent workout.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 03, 2020, 04:13:08 AM
Was drunk and hung over and bloated and still got it done.

75 minutes straight

10 Tire Flips
10 x full body DB complex
50 yards double farmer carry w 80lbs kettlebells
50 yards single farmer carry w 88lb kettlebell
25 yards 150 lb sandbag drag
25 yards w 100lb sandbag - clean - press - throw
20 medicine ball situps
20 medicine ball twists. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 03, 2020, 06:48:24 AM
Was drunk and hung over and bloated and still got it done.

75 minutes straight

10 Tire Flips
10 x full body DB complex
50 yards double farmer carry w 80lbs kettlebells
50 yards single farmer carry w 88lb kettlebell
25 yards 150 lb sandbag drag
25 yards w 100lb sandbag - clean - press - throw
20 medicine ball situps
20 medicine ball twists.  

Fantastic.....yesterday, took a soflete break since the work week won't permit - went old school:

1 mile run
1 mile ruck @34lbs
1/4 ruck at 114 lbs - 80 lb sandbag + ruck....mix in - 80 flutter kicks / 20 cross overs / 5 push up / 10 flights up and down bleachers (just ruck)
3/4 mile ruck

Wearing ruck
Sandbag (40lb) clean and press/throw 50 yds
20yd bear crawl
side sandbag throw with side ruck throw 50 yds
5-50 yd sprints, walk back for rest

1 mile ruck
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 03, 2020, 06:58:07 AM
There you go !


Fantastic.....yesterday, took a soflete break since the work week won't permit - went old school:

1 mile run
1 mile ruck @34lbs
1/4 ruck at 114 lbs - 80 lb sandbag + ruck....mix in - 80 flutter kicks / 20 cross overs / 5 push up / 10 flights up and down bleachers (just ruck)
3/4 mile ruck

Wearing ruck
Sandbag (40lb) clean and press/throw 50 yds
20yd bear crawl
side sandbag throw with side ruck throw 50 yds
5-50 yd sprints, walk back for rest

1 mile ruck

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 03, 2020, 03:46:59 PM
There you go !



Have to keep up, in case I'm ever in NY and join you guys.

It's funny, when I start, I feel crappy, like I'm not going to do this.

Then after about 15 min and stuff, I feel like I could go all day.

Maybe running a mile to start in 44 degree weather requires some warm up, lol.








Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 04, 2020, 04:41:34 AM
90 minutes straight for rounds:

w 40lb ruck

Trx drag w 240lb of the plates - 30 yards
5 burpees
10 push ups
5 one arm press w bar and 45lb plate
w partner - carry 150 lb sandbag and 5 gallon water can 50 yards -
w partner - carry 150lb sandbag and 5 gallon water can up and down the stairs
Backwards bear crawl of the stairs
w partner - carry 150lb sandbag 30 yards to the stair climber
3 minutes as fast as can handle on the stair climber

Repeat for rounds for 90 minutes. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 06, 2020, 01:53:03 PM
Rounds of w 40lb ruck on

10x Tire Flip w 2 88lb one arm row
250lb tied to rope - 2 x hands over hand rope row
5 turkish get up
10 up downs
10 Partner plank holds (sucks!)
30 yards side ways walk and burpee w partner and tossing 25 medicine ball back and forth
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 13, 2020, 04:46:04 AM
90 minutes straight meatgrinder this am w 4olb ruck.

Bear crawls w the sand backs, TX drag 250lb kettlebells, shoulder carry 120 gr sandbag up and down stairs, tires, backward bear crawls up the stairs, etc. 

Soaking wet when done.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on February 13, 2020, 07:17:50 AM
You're an azzkicker bro.

My hats off to you.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 14, 2020, 05:07:13 AM
30 minutes of heavy DB compound exercises and supersets

30 Minutes HIIT  5 x 6 minute set

1 min - burpee + broad jump
1 min - speed skaters
1 min rower machine
1 minute agility ladder sideways planks and hi knees
1 min situps
1 min rest

30 min dicking around w light/medium weight DB. 

Feeling great and jacked. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 17, 2020, 08:03:51 AM
Feeling out this strength program a bit.

Feel like I'm in a limbo state, so I need to do an event.

Tried Tough Ruck but it was sold out.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 17, 2020, 08:11:51 AM
Saturday 60 minutes  -

15x

3 minutes assault bike - aim for 45 calories -
1 minute - 10 squats - 10 pushups - 10 situps


Have to complete in 60 minutes and no rest. 


Sunday rest - dicked around the house

Monday - 90 minutes  -   DB compounds for 30 min and 60 minutes of tires. trx, medicine ball, etc.   

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 18, 2020, 04:16:34 AM
90 min meat grinder  - F that was tough. 

90 min - zero rest.  W 40lb Rucks on


10x  2 steps on tire and flip (200lb tire) 
10 push ups
20 mountain climbers
10 ruck curl and press
10 overhead ruck reverse lunges

w 150 soundbag - push across basketball court and back

Bear crawl across basketball court and back

50 yards farmer with 88lb kettlebell

10 goblet squats w  kettlebell

1 minute walk on air runner.



   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 19, 2020, 04:11:02 AM
90 minutes for rounds w no rest

1 Minute Jump Rope
1 Minute Assault Bike
10 45 lb DB press
10 x 45 lb plate squat curl press tricep extension
10 x TRX atomic push up
10 x 8 Count BB
5-10 pull ups.


No rest keep moving and repeating. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 20, 2020, 04:29:56 AM
60 minutes DB compounds and supersets

30 minutes - Bas Rutten All Around Fighting CD
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on February 21, 2020, 11:23:23 AM
Awesome.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 23, 2020, 08:06:55 AM
Did the 60 min bike workout this am. 

Got goal calories of 600 in 60 min. Cycling. 

15 sets.   Each set 3 min bike

1 min - 10 squats - 10 pushups - 10 sit-ups.   

Watch said overall 718 calories. 


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 23, 2020, 06:06:05 PM
Yesterday:

Warmup:  Airdyne / half kneeling landmine / scap push ups / KB corkscrew / Band work

CG bench: 5 sec negative, 3 full sec pause at bottom:  7/5/5/3/3/3

AFAP - 3 circuit:

Single arm KB push press x 10 per side
Box jump @ 30" x 5
KB snatch x 5 per side

Run:
800M sprint x 3  rest for 1.5x the time it took to run


Today:
Jog / lunges warmup

5 x 700M sprint, rest 1:15 in between

1 x 400M sprint

Wind starting to come back

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 24, 2020, 04:22:09 AM
90 minutes straight w a partner - w 40lb rucks

10x - burpee and tire flip - 200 lb tire

10x - kettle swing

4 Turkish ruck get ups

4 reverse overhead ruck lunges

10 ruck situps

Carry both 150 and 120 sandbags like stretcher 25 yards to stair case -

Up and down the stairs 5 x

Carry both 150 and 120 sandbags like stretcher 10 yards to basketball court

Bear crawl down - crab walk back across basketball court

Carry both 150 and 120 sandbags like stretch 35 yards back to tire.

Repeat for rounds    
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 25, 2020, 05:12:09 AM
30 minutes - DB supersets

30 minutes HIIT

5 x 6

1 Minutes Assault Bike - aim for 15 calories

1 Minute Jump Rope

1 Minute  8 Count BB  - aim for 10-11

1 Minute - full body DB complex w 25lb DB - aim for 6-7 reps

1 Minute mountain climbers

1 minute rest. 


30 minutes - dicking around w DB and cables and doing variety of stuff.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 26, 2020, 04:37:10 AM
Warmup with Airdyne / hanging knee raise / side lunge / goblet squat

Box Squat: 10/9/8/4/4/4/4

Single arm KB OH lunge:  5/4/3/2/2/2/2

6 giant sets, 1 min rest between circuit:

50m sprint started from belly
10 pull up
20 KB swings

2 x 20 shuttle run
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 26, 2020, 04:45:59 AM
Warmup with Airdyne / hanging knee raise / side lunge / goblet squat

Box Squat: 10/9/8/4/4/4/4

Single arm KB OH lunge:  5/4/3/2/2/2/2

6 giant sets, 1 min rest between circuit:

50m sprint started from belly
10 pull up
20 KB swings

2 x 20 shuttle run

Nice. 

Did a good one this am.  A lot of pulling and towing the trx w 5 45's attached to it, stairs, tires, kb swings, farmer carries, etc
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 26, 2020, 05:29:17 AM
Nice. 

Did a good one this am.  A lot of pulling and towing the trx w 5 45's attached to it, stairs, tires, kb swings, farmer carries, etc

Wish I had a partner to do that shit.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 27, 2020, 05:28:27 AM
90 Minutes w 40lb ruck

10x   -  one arm row each arm and tire flip

Bear Crawl w Double Sandbag (120 and 150 lb) drag through - 30 yards - SUCKED!   

Prowler Sled - Burpee and Push Out - 30 yards

Push 45lb plate on floor - 30 yards

20 Ruck swings

5 brickyard makers

5 8 count BB

10 ruck sit ups


REPEAT - NO STOPPING OR REST
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on February 27, 2020, 07:12:38 AM
Had a buddy come over to bench yesterday.

He did 301 with a pause.

Not bad for age 53.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on February 28, 2020, 05:52:26 AM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 02, 2020, 05:20:35 AM
90 minutes straight - sucked!   With 40lb ruck on. 

10 x  2 push ups - 2 step ups - Tire Flip w 200lb tire

Bear Crawl 30 yards

TRX tied to 5 plates - forward push 15 years   Drag back / back row - 15 yards

Push 5 gallon water can 50 yards on ground

10 Ruck Swings

10 Ruck Thrusters

10 Overhead ruck squat

4 Ruck turkish Get ups 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 02, 2020, 10:40:48 AM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 03, 2020, 04:40:38 AM
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 03, 2020, 04:53:18 AM
30 minutes DB super sets

30 min hiit workout

1 Min Handstand Hold
1 Min Burpees
1 Min Speed Skaters
1 Min sideways plank walk along agility ladder w push ups
1 min sit ups.
1 min rest. 

30 minutes more DB supersets and various stuff. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 03, 2020, 09:36:56 AM
x10000000000000000000000 0000000

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 04, 2020, 04:26:13 AM
Total suckfest  - 90 minutes straight w 40lb ruck

Hand over hand rope pull/row w 50ft rope ties to 270lbs of kettlebells  x 2

Bear Crawl w 120 sandbag 100 feet

5 x Ruck squat curl overhead press

10 x overhead ruck squat

5 x 8 count bodybuilder

10 x ruck sit ups w overhead press

Sandbag and water can carry 100 feet to staircase. 

Up and down the stair case x 2

Backwards Bear Crawl up the stairs w ruck on. 

Up and down the stair case x 2

Backwards Bear Crawl up the stairs w ruck on.

Sandbag and water can carry 100 feet or so back to start point. 

Keep repeating. 




SSSUUCCCKKEEEED. 

And even worse - the gym had no hot water and shower water was freezing freaking ice cold. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 05, 2020, 04:25:43 AM
This was a good one we did today.

All on assault bike.

The goal is to get 600 + calories in 60 minutes. BUT!

Every 4th minute you do 10 air squats, 10 pushups, 10 situps. Remaining time in the minute you can rest.

So its 15 x 4 minute sets - 3 minutes bike 1 minute 10 - 10 - 10

Quick and nasty.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 09, 2020, 04:15:07 AM
The middle of my workout had the following:

With weighted 20lb vest:

5 giant sets no rest:

5 pull up
5 push press with 75% BW
5 box jump at 24".

I have no idea how you guys do all these pullups with 40lb rucks.  Props.

I was struggling after the third set.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 11, 2020, 05:58:32 AM
Warmup

Hex DL 10/9/8/5/5/5/5

Weighted DB Step up  10/9/8/4/4/4/4

30 sec sprint / 30 sec rest   10x

2x40 yd dash.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 16, 2020, 04:53:20 AM
My crew is taking it outside - we met at the parking lot - rucked and carried shit to the park about 12 minutes away - did boot camp type stuff for 60 minutes and rucked back with the weight. 

Is what it is till this craziness ends. 

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 17, 2020, 04:54:16 AM
My crew met up at 5 am at the gym parking lot and we trained for an hour.   Good stuff. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 19, 2020, 05:11:51 AM
5 am at parking lot -

15 minutes up and down 7 flights of stairs

Murph - 100 burpees 200 push ups 300 squats

15 minutes up and down the stairs - each time at top of the stairs sprint across parking lot and back. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on March 19, 2020, 06:14:48 AM
You are ready for the Apocalypse, Soul Crusher!
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 20, 2020, 07:02:02 AM
Got my crew assembled.  All wearing 40lb rucks.

We carried all my heavy sandbags and water cans to the park.  1 mile

Got to the park - did PT pyramids and ran bases at baseball diamond. 

Carried all the shit back to the parking lot 1 mile. 

Did 20 minutes of PT round robin.   

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 23, 2020, 09:55:48 AM
My rough and ready crew - 5 am -

We hit it hard w the 40lb rucks for 75 minutes. 

F you corona. 

F you Chinese communist  biatch! 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 23, 2020, 10:12:28 AM
De-load week.

2 workouts last two days after being sick.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 25, 2020, 11:54:33 AM
Had my rough and ready crew 5 am in the parking lot. 

75 minutes of round robin PT -

Everyone takes turns picking a song - blast on speaker and do the exercise for duration of the song.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 26, 2020, 06:24:09 AM
Had my rough and ready crew 5 am in the parking lot. 

75 minutes of round robin PT -

Everyone takes turns picking a song - blast on speaker and do the exercise for duration of the song.   

Power Trip's Nightmare Logic is f'n good.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 26, 2020, 07:04:34 AM
My hearty crew this am - putting one in charge each day.  They all have GR Rucks and weight. 

One came up with the crappy idea - we have a 7 story garage -

Alternate bear crawls and run between each floor. 

Then we did ruck PT - giant circle.   20 feet apart of so. 

Shuttle runs mixed w lunges.

Finished up - ruck down 7 stories of the parking deck - sprint up 7 flights of stairs. 

Total 75 minutes.   

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 28, 2020, 12:45:09 PM
60 minutes. 

20 sets 1.5 minutes on air bike - 1.5 minutes to do 10 push ups. 10 mountain climbers - 10 squat curl press w the 45.  10 rows w the 45 - 5 overhead press.  10 sit-ups.

Soaked - but got it done in the living room
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on March 29, 2020, 08:04:52 AM
Any issues with getting together or sharing equipment?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 29, 2020, 08:06:21 AM
Soflete decided weak five was when they wanted to destroy my legs.

Warmup
2 sets:
Airdyne x 3 min
Hanging knee raise x 10
Side lunges x 10 per side
1 set:
90/90 breathing x 8
Goblet squat x 5 5/3/1 tempo (5 sec down / hold 3 / 1 up)

Front squat x 8 sets:
10/9/8/5/5/5/5/5

Superset walking lunge with weight on back
10/9/8/5/5/5/5/5 per leg

10 min AMRAP:
Sandbag bear hug walking lunge (more lunges?) x 5 per leg
Pull up x 10
Deadbug x 30 sec (this is an ab thing)

TRX rows x 100.   I did 50 total because fuck that.


Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 29, 2020, 08:50:44 AM
Any issues with getting together or sharing equipment?

I let my crew borrow my extra rucks - so we donít share anything.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on March 29, 2020, 09:12:49 AM
SC killin' it.

Bring on the End Times.

This man is ready.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on March 29, 2020, 10:56:16 AM
I let my crew borrow my extra rucks - so we donít share anything.
Would you normally or does everyone have their own gear by now?

SC killin' it.

Bring on the End Times.

This man is ready.
Ready for what? To run away? Can't run faster than 2750fps. :D
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 29, 2020, 11:59:08 AM
Would you normally or does everyone have their own gear by now?



Might not be likely.

GR rucks are expensive.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on March 29, 2020, 12:09:17 PM

Might not be likely.

GR rucks are expensive.

I've taken to mountain biking more, getting a little cardio in. I wear a camelback while riding, does that count?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 29, 2020, 12:27:41 PM

Might not be likely.

GR rucks are expensive.


I can only use 1 at a time so why not ? 

I respect the F out of them showing up 5 am daily and knowing what they are in for.

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 29, 2020, 01:45:27 PM
I can only use 1 at a time so why not ? 

I respect the F out of them showing up 5 am daily and knowing what they are in for.



I missed a super deal to acquire a rucker the other day.

Maybe just have to buy one.

I figure with another ruck in the house, I might be able to get someone to join me.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 29, 2020, 02:47:48 PM
I missed a super deal to acquire a rucker the other day.

Maybe just have to buy one.

I figure with another ruck in the house, I might be able to get someone to join me.

I got a GR2 for 229
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on March 29, 2020, 03:49:36 PM
I got a GR2 for 229


That's a sweet deal.


I want a rucker, since they have the bottom handle and stuff.  There's a pretty good sale on them right now, if you want some goofier colors.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: IroNat on March 29, 2020, 04:56:11 PM

Ready for what? To run away? Can't run faster than 2750fps. :D

Killin' the Corona zombies!

(https://media.giphy.com/media/DlqF487nOlwli/giphy.gif)
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 29, 2020, 05:11:03 PM
Killin' the Corona zombies!

(https://media.giphy.com/media/DlqF487nOlwli/giphy.gif)

I enjoy trAining  hard
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 30, 2020, 04:49:29 AM
We did a 3.5 mile ruck run/ Indian Run along the path.  Single file - last man sprints to the front.   We kept about 20 feet apart.   

Stairs

15 minutes PT.


Getting this team tough as F. 

 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on March 31, 2020, 04:21:21 AM
30 minutes parking deck - PT and sprints up the ramps. 

30 Minutes - set up a agility obstacle course w cones discs and agility ladder along the perimiter of the parking garage.  (Was awesome) 

30 Minutes - Bas Rutten all around workout. 


One of the crew was like "Why are we training so hard like this?"

Me:  Life 
 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 02, 2020, 06:35:47 AM
2 mile ruck  - 30 minutes

30 minutes of thrusters and bear crawls. 

30 minutes HIIT  - pushups, burpees, situps, air squats etc
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on April 03, 2020, 10:20:56 PM
2 sets
Wall handstands x 20 sec
Kneeling foam roll stretch on wall
KB screwdriver
Plyo push up x 5

Bench: 10/9/84/4/4/4/4
Superset low portion of push-up hold x 20 sec

2 handed landline press: 10/9/8/4/4/4/4/4
Hold last rep overhead 30 seconds

20 fín sets:
5 pull up
5 push up
5 dips
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 04, 2020, 02:09:11 PM
Did virtual half marathon ruck since the event was cancelled. 
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on April 04, 2020, 02:32:10 PM
Did virtual half marathon ruck since the event was cancelled. 

Tough ruck?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 04, 2020, 03:20:51 PM
Tough ruck?

West Point fallen comrades half.   They allowed you to do it virtually and willl send the shirt and medal
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on April 04, 2020, 05:53:09 PM
2 sets warmups
90/90 Breathing with plate pullovers
Banded good mornings
Bottoms up kneeling KP presses
Hip mobility stuff

Power Cleans 10/9/8/4/4/4/4  superset one arm DB snatch 10/9/8/4/4/4/4

Box step up with kettlebells 4/4/4/4/4

10 sets:  30 sec max spring 1 min jog no reast

3 40 yd dash
Title: Re: GA / occasionally Soulcrusher training thread
Post by: chaos on April 04, 2020, 07:21:42 PM
Did virtual half marathon ruck since the event was cancelled. 
Have a buddy that was supposed to do a marathon this weekend, same deal they let them do it virtual.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 06, 2020, 07:56:50 AM
25 minute ruck - fast up hills near parking lot. 

30 minutes - HIIT circuit of pushups, mountain climbers, plank, jumping jacks, sit ups, walking lunges

30 minutes - awesome idea - half my crew in the parking deck -   3 grabbed rucks and walked 200 yards doing either farmer carries, overhead ruck walk, bear crawl, etc.   The other 3 - did either squats, wall sit, etc till the other three got back. 

Awesome day.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Irongrip400 on April 06, 2020, 05:03:03 PM
25 minute ruck - fast up hills near parking lot. 

30 minutes - HIIT circuit of pushups, mountain climbers, plank, jumping jacks, sit ups, walking lunges

30 minutes - awesome idea - half my crew in the parking deck -   3 grabbed rucks and walked 200 yards doing either farmer carries, overhead ruck walk, bear crawl, etc.   The other 3 - did either squats, wall sit, etc till the other three got back. 

Awesome day.   

Do you ever have knee pain from the running?
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 06, 2020, 05:27:35 PM
Do you ever have knee pain from the running?

Sometimes.  Running sucks.  F running.  I try to limit to short sprints.   Thatís why I like the heavy ruck packs instead
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 07, 2020, 05:29:54 AM
With my rough tough motley crew

45 minutes of ruck run/fast walk up steep long hills.  They are getting awesome at this stuff.

15 Minutes round robin PT

15 Minutes (2x) of

10 x Burpee + 20 yard sprint.

Bear Crawl 40 yards

Jog 200 yards

10 Burpees     
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on April 07, 2020, 06:11:40 AM
With just me:

Supine trx row
Good morning with twist
1 arm KB suitcase DL

Bent row 7/5/5/4/4/4/4 superset with Turkish get up 7/5/5/4/4/4/4

Stamina set:  Deadlift with 75% max:   12 reps / run 200M  9 reps / run 200m   6 reps / run 200m  3 reps / run 200m

5/10/5 shuttle runs x 3
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 07, 2020, 06:12:11 AM
Nice job.   staying with it. 

With just me:

Supine trx row
Good morning with twist
1 arm KB suitcase DL

Bent row 7/5/5/4/4/4/4 superset with Turkish get up 7/5/5/4/4/4/4

Stamina set:  Deadlift with 75% max:   12 reps / run 200M  9 reps / run 200m   6 reps / run 200m  3 reps / run 200m

5/10/5 shuttle runs x 3

Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on April 07, 2020, 06:16:54 AM
Nice job.   staying with it. 


Thanks man.....doing a program that works on strength and 5k speed time.

I might pick up another ruck, and get a no0b to do the 12 mile quarantine Star Course, just for fun.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 07, 2020, 06:38:02 AM
Thanks man.....doing a program that works on strength and 5k speed time.

I might pick up another ruck, and get a no0b to do the 12 mile quarantine Star Course, just for fun.

Its funny - the girls who train with me - i make them carry the rucks too - they are happier than ever with their bodies with the shit i put them through. 

Getting leaner - more fit etc.   
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on April 07, 2020, 08:28:51 AM
Its funny - the girls who train with me - i make them carry the rucks too - they are happier than ever with their bodies with the shit i put them through. 

Getting leaner - more fit etc.   

One day when I'm down there, I'm joining your workout.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 07, 2020, 08:36:45 AM
One day when I'm down there, I'm joining your workout.

Any time man.  They are really pushing themselves and its great to see - most never been through stuff like i make them do .   They hate me at first - but after - they appreciate it -
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Grape Ape on April 07, 2020, 08:57:28 AM
Any time man.  They are really pushing themselves and its great to see - most never been through stuff like i make them do .   They hate me at first - but after - they appreciate it -

I think it would crush me....but would be fun.
Title: Re: GA / occasionally Soulcrusher training thread
Post by: Soul Crusher on April 07, 2020, 09:04:20 AM