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Author Topic: GA training thread  (Read 104642 times)
Grape Ape
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« Reply #600 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 #601 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 #602 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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Grape Ape
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« Reply #603 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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Grape Ape
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« Reply #604 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 #605 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 #606 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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Grape Ape
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« Reply #607 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 #608 on: April 20, 2016, 04:51:26 PM »

Wendler DL Week 2

6 sets

7 assistance - weighted chins, rows
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« Reply #609 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 #610 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 #611 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 #612 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 #613 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
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