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Author Topic: GA / occasionally Soulcrusher training thread  (Read 165712 times)
Grape Ape
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« Reply #825 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.
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Soul Crusher
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« Reply #826 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. 

   
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Soul Crusher
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« Reply #827 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.
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Soul Crusher
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« Reply #828 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 
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« Reply #829 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
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« Reply #830 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 Cool
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« Reply #831 on: July 21, 2017, 02:15:25 PM »


Yes,yes,yes traditional bb exercise Cool


not when done with bands and for as many reps as possible within 30 seconds
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« Reply #832 on: July 21, 2017, 04:34:13 PM »

Wink 



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. 
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Grape Ape
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« Reply #833 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
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« Reply #834 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. 

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« Reply #835 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.
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« Reply #836 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.
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« Reply #837 on: July 28, 2017, 04:53:38 PM »

He doesn't bodybuild.

I would be bored to death doing tradition be stuff nowadays
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« Reply #838 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.
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Grape Ape
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« Reply #839 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
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Soul Crusher
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« Reply #840 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
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« Reply #841 on: July 31, 2017, 05:58:06 AM »

40 min run for distance.

7 weeks in the books.....
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« Reply #842 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. 
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Soul Crusher
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« Reply #843 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
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« Reply #844 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. 
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« Reply #845 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.
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« Reply #846 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.
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« Reply #847 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.


 Wink
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Soul Crusher
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« Reply #848 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.

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« Reply #849 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.
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