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Author Topic: GA recovery / SC GR Heavy thread  (Read 69819 times)
Grape Ape
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« Reply #450 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
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Grape Ape
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« Reply #451 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
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Grape Ape
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« Reply #452 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)
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andreisdaman
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« Reply #453 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
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Grape Ape
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« Reply #454 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.
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Grape Ape
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« Reply #455 on: June 05, 2015, 05:17:03 AM »

5.84 miles @ 7:29 per mile.
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Grape Ape
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« Reply #456 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
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Grape Ape
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« Reply #457 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.
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Grape Ape
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« Reply #458 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.

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chaos
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« Reply #459 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.
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Liar!!!!Filt!!!!
Grape Ape
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« Reply #460 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.
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Grape Ape
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« Reply #461 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.
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syntaxmachine
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« Reply #462 on: June 13, 2015, 05:41:12 PM »

What kind of footwear do GR participants typically utilize?
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Grape Ape
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« Reply #463 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.
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Grape Ape
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« Reply #464 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

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andreisdaman
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« Reply #465 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



How much were they?..They look really awesome
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Grape Ape
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« Reply #466 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.
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andreisdaman
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« Reply #467 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
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Grape Ape
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« Reply #468 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.
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Grape Ape
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« Reply #469 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......
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Grape Ape
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« Reply #470 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.
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Grape Ape
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« Reply #471 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.
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andreisdaman
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« Reply #472 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
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Grape Ape
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« Reply #473 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.  Grin
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Grape Ape
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« Reply #474 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  Roll Eyes
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