Author Topic: GA / occasionally Soulcrusher training thread  (Read 512583 times)

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #300 on: February 02, 2015, 06:24:34 AM »
Yesterday -

Pull Up - Push Up - Sit Up pyramid

10 minutes dumbbells supersets

5 sets -   1 min aerodyne 1 minute plank 1 minute abs

40 Minutes - cardio

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #301 on: February 02, 2015, 08:09:03 AM »
Pyramid.....again.

Surgery next monday.

Good luck man! 

Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 22046
  • SC è un asino
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #302 on: February 02, 2015, 08:28:41 AM »
Good luck man! 

Thanks.  It's funny, if the IT band didn't tear, the shoulder has gotten so bad it may have caused a miss anyway.  Will rebuild and get ready for goruck again afterwards.
Y

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #303 on: February 03, 2015, 05:03:49 AM »
1 hour of mish mash type shit like farmer carries, overhead holds, step ups, pop ups, burpees, dumbbell supersets, etc.

2 mile ruck in 30 minutes.


Today will be

30 minutes - dumbbell supersets focused on legs and back mainly

P-P-S pyramid ,

2 Miles ruck in 30 minutes. 

Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 22046
  • SC è un asino
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #304 on: February 03, 2015, 05:15:29 AM »
1 hour of mish mash type shit like farmer carries, overhead holds, step ups, pop ups, burpees, dumbbell supersets, etc.

2 mile ruck in 30 minutes.


Today will be

30 minutes - dumbbell supersets focused on legs and back mainly

P-P-S pyramid ,

2 Miles ruck in 30 minutes. 

You're under 40 days out.......weather SUCKS up here.  Been very cold.
Y

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #305 on: February 03, 2015, 07:03:09 AM »
You're under 40 days out.......weather SUCKS up here.  Been very cold.

I feel FNG great.  I'm a little heavier than I thought I would be at this point, but nothing has suffered at all in terms of ruck times, no of push ups sit ups, pull ups, etc.    Drinking beers - drinking wine, eating whatever - training hard - so far so good. 

I also wear the weighted pack EVERYWHERE.  So that adds the mileage overall and adds to lower back strength.   Been training all the time in heavy boots but might go w the Merell Moabs at the end since easier to get on and off. 

When the event comes - im hoping for 100 push ups - 75 sit ups  - 2:30-45 12 mile ruck.     

I just hope its not so FNG cold - but the water going to be FREEZING regardsless. 

Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 22046
  • SC è un asino
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #306 on: February 03, 2015, 07:39:54 AM »
I feel FNG great.  I'm a little heavier than I thought I would be at this point, but nothing has suffered at all in terms of ruck times, no of push ups sit ups, pull ups, etc.    Drinking beers - drinking wine, eating whatever - training hard - so far so good. 

I also wear the weighted pack EVERYWHERE.  So that adds the mileage overall and adds to lower back strength.   Been training all the time in heavy boots but might go w the Merell Moabs at the end since easier to get on and off. 

When the event comes - im hoping for 100 push ups - 75 sit ups  - 2:30-45 12 mile ruck.     

I just hope its not so FNG cold - but the water going to be FREEZING regardsless. 


If it stays this cold, there will be no water - it's only ice.

I can't wait to get the back back on....probably about 5 weeks from now, since I'm getting cut on Monday.  100 push ups?  Going for selection?
Y

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #307 on: February 03, 2015, 08:30:59 AM »
If it stays this cold, there will be no water - it's only ice.

I can't wait to get the back back on....probably about 5 weeks from now, since I'm getting cut on Monday.  100 push ups?  Going for selection?

No Selection - not now - not ever.   My run times suck ass.   and trutfully - a dude almost died last time - not worth it. 

I have Boston Heavy - March - a West Point event in April.    and an event led by 4 SEAL's in June to raise money for the family of Michael Murphy and Danny dietz in NY which is going to be a FNG kick in the balls, and then nothing after that. 

Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 22046
  • SC è un asino
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #308 on: February 03, 2015, 08:55:42 AM »
No Selection - not now - not ever.   My run times suck ass.   and trutfully - a dude almost died last time - not worth it. 

I have Boston Heavy - March - a West Point event in April.    and an event led by 4 SEAL's in June to raise money for the family of Michael Murphy and Danny dietz in NY which is going to be a FNG kick in the balls, and then nothing after that. 

I may have to convince you to do the Boston heavy again Sept 4th....lol

Have you ever seen this show on Nat Geo:  check it out if you haven't.   It incorporates a lot of what I think you'd encounter on a goruck, but without the PT. 

http://channel.nationalgeographic.com/channel/ultimate-survival-alaska/
Y

chaos

  • Getbig V
  • *****
  • Posts: 57383
  • Ron "There is no freedom of speech here" Avidan
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #309 on: February 03, 2015, 09:34:03 AM »
Pyramid.....again.

Surgery next monday.
PIP




Too soon ???
Liar!!!!Filt!!!!

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #310 on: February 03, 2015, 10:16:17 AM »
personally - This training cycle before a Heavy - I feel a lot better.  Stronger and more Fit  - a little more bodyweight than usual - but so far so good.  Knees are a little strained due to the mileage and strain w the high pt workouts  - but good nonetheless. 

Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 22046
  • SC è un asino
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #311 on: February 03, 2015, 11:08:48 AM »
personally - This training cycle before a Heavy - I feel a lot better.  Stronger and more Fit  - a little more bodyweight than usual - but so far so good.  Knees are a little strained due to the mileage and strain w the high pt workouts  - but good nonetheless. 

Speed rucking is a bit hard on the joints.

Can't believe I was at 13M at 3:20 2 months ago.

Fuck.
Y

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #312 on: February 04, 2015, 04:47:05 AM »
They just upped the ante BIG TIME.   Fuck!!!!!  Fuck!!!!!  Fuck!!!!!

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #313 on: February 04, 2015, 05:19:12 PM »
30 min wieghts.

30 min pull ups sit ups push ups

30 min ruck 2 miles

andreisdaman

  • Getbig V
  • *****
  • Posts: 16720
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #314 on: February 05, 2015, 07:31:25 AM »
30 min wieghts.

30 min pull ups sit ups push ups

30 min ruck 2 miles

you can do it..just stop thinking about Obama so much and focus

Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 22046
  • SC è un asino
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #315 on: February 09, 2015, 07:42:33 PM »
Surgery was successful - trimmed collarbone, cleaned ac joint and arthritis.  Pain block is wearing off now, early indication feels like a doozy.  Last time this happened it was the middle of the night and I just popped 2 oxy and was fine.  Might be harder to fall asleep.
Y

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #316 on: February 09, 2015, 07:44:26 PM »
Surgery was successful - trimmed collarbone, cleaned ac joint and arthritis.  Pain block is wearing off now, early indication feels like a doozy.  Last time this happened it was the middle of the night and I just popped 2 oxy and was fine.  Might be harder to fall asleep.

Good luck bro

Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 22046
  • SC è un asino
Y

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #318 on: February 10, 2015, 04:45:52 PM »
30 minutes non stop leg pt

1 hour 5 miles ruck w 4o lbs

chaos

  • Getbig V
  • *****
  • Posts: 57383
  • Ron "There is no freedom of speech here" Avidan
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #319 on: February 10, 2015, 07:33:35 PM »
30 minutes non stop leg pt

1 hour 5 miles ruck w 4o lbs
When did you get married?
Liar!!!!Filt!!!!

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #320 on: February 11, 2015, 07:12:20 AM »
When did you get married?

while ago



Been training my ass off lately.  40lbs on your back is not nothing - but it gets easier over time.  To get 5 miles in an hour - 1 do 1 minute at 4 on treadmill - followed by a shuffle at 6.0 for a minute.  alternate each minute.  Goal is to get 12 miles in 2:30 for upcoming event. 

The first 30 minutes were mostly - dumbbell squats, lunges, farmer carries, tire flips, weighted step ups, overhead hold, overhead carries, no rest at all for 30 minutes followed by the ruck for 1 hour. 


Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #321 on: February 11, 2015, 07:44:42 AM »
I decided not to do the 48 hour portion of this.  24+ hours is enough and im not ready for 48+ hours yet.   I'll tackle that hopefully in September. 

chaos

  • Getbig V
  • *****
  • Posts: 57383
  • Ron "There is no freedom of speech here" Avidan
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #322 on: February 11, 2015, 08:11:57 AM »
I decided not to do the 48 hour portion of this.  24+ hours is enough and im not ready for 48+ hours yet.   I'll tackle that hopefully in September. 
Pussy
Liar!!!!Filt!!!!

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #323 on: February 11, 2015, 09:03:04 AM »
Pussy

I don't want to get injured and be out of it.  hitting 40 yo and have to be smart about it.   September I'll probably go for the 48+ hour one. 

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 39256
  • Doesnt lie about lifting.
Re: Grape Ape rehabs a torn IT band - GoRuck date officially moved out
« Reply #324 on: February 11, 2015, 06:04:37 PM »
30 min db bell supersets

30 min pull up push up sit ups pyramid

15 minutes - aerodyne - plank - abs

15 minutes eluptical