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Author Topic: GA training thread  (Read 104382 times)
Grape Ape
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« Reply #600 on: December 06, 2015, 04:45:25 PM »

Flag football.

Only had 5 guys, so had to play every down, both sides.
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Grape Ape
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« Reply #601 on: December 11, 2015, 06:22:35 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.....
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Grape Ape
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« Reply #602 on: December 14, 2015, 07:30:37 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.

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Grape Ape
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« Reply #603 on: December 23, 2015, 06:18:47 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


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Grape Ape
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« Reply #604 on: January 01, 2016, 07:26:29 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.
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Grape Ape
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« Reply #605 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
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Grape Ape
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« Reply #606 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
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« Reply #607 on: April 12, 2016, 05:52:09 PM »

5.86 mile ruck.

5 miles in 54:46

Walked easy the last .86
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CaptainFreedom
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« Reply #608 on: April 13, 2016, 02:53:08 AM »

5.86 mile ruck.

5 miles in 54:46

Walked easy the last .86

Still putting in good times. It's a nightmare trying to keep up with squats and deads, but still fit in running and cardio
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Grape Ape
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« Reply #609 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.
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Grape Ape
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« Reply #610 on: April 14, 2016, 06:25:27 PM »

Wendler DL and OH press routine.

2 assistance sets
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Grape Ape
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« Reply #611 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
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CaptainFreedom
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« Reply #612 on: April 17, 2016, 11:22:55 PM »

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.

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.
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Grape Ape
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« Reply #613 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.
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Grape Ape
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« Reply #614 on: April 20, 2016, 04:51:26 PM »

Wendler DL Week 2

6 sets

7 assistance - weighted chins, rows
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Grape Ape
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« Reply #615 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....
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Grape Ape
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« Reply #616 on: April 26, 2016, 06:30:03 AM »

Wendler squat week 3.

No assistance
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Grape Ape
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« Reply #617 on: April 26, 2016, 06:36:29 PM »

Wendler Bench Week 3.  6 sets, plus 8 assistance.
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Grape Ape
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« Reply #618 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.
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Grape Ape
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« Reply #619 on: Today at 05:53:51 PM »

3.11 mile run @ 23:10

3.11 mile ruck @ 36:12

22 push up with ruck
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