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Author Topic: GA training thread  (Read 97948 times)
Grape Ape
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Y Ninja


« Reply #600 on: November 14, 2015, 03:10:20 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.
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #601 on: November 15, 2015, 07:11:37 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
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Liar!!!!Filt!!!!
Grape Ape
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« Reply #602 on: November 16, 2015, 07:41:03 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.
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Grape Ape
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« Reply #603 on: November 18, 2015, 08:25:47 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
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Grape Ape
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« Reply #604 on: November 20, 2015, 08:25:34 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
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Grape Ape
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« Reply #605 on: November 24, 2015, 05:46:26 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
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Grape Ape
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« Reply #606 on: November 25, 2015, 05:18:50 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.


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Grape Ape
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« Reply #607 on: November 27, 2015, 02:44:35 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.
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Grape Ape
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« Reply #608 on: November 29, 2015, 09:12:07 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
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andreisdaman
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« Reply #609 on: November 29, 2015, 12:51:58 PM »

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
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Grape Ape
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« Reply #610 on: November 29, 2015, 08:31:29 PM »

Flag football.

Got destroyed.
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Grape Ape
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« Reply #611 on: December 05, 2015, 03:36:46 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
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Grape Ape
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« Reply #612 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 #613 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 #614 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 #615 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 #616 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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