Author Topic: GA / occasionally Soulcrusher training thread  (Read 512897 times)

Grape Ape

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Re: GA training thread
« Reply #600 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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Re: GA training thread
« Reply #601 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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Re: GA training thread
« Reply #602 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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Re: GA training thread
« Reply #603 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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Re: GA training thread
« Reply #604 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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Re: GA training thread
« Reply #605 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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Re: GA training thread
« Reply #606 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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Re: GA training thread
« Reply #607 on: April 20, 2016, 04:51:26 PM »
Wendler DL Week 2

6 sets

7 assistance - weighted chins, rows
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Grape Ape

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Re: GA training thread
« Reply #608 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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Re: GA training thread
« Reply #609 on: April 26, 2016, 06:30:03 AM »
Wendler squat week 3.

No assistance
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Grape Ape

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Re: GA training thread
« Reply #610 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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Re: GA training thread
« Reply #611 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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Re: GA training thread
« Reply #612 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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Grape Ape

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Re: GA training thread
« Reply #613 on: May 04, 2016, 06:01:38 PM »
De-load week.

Wendler Squat / Bench - light

10 assistance each - just cycled push ups with body weight squats 10 x 10
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Grape Ape

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Re: GA training thread
« Reply #614 on: May 06, 2016, 04:29:17 PM »
Wendler De-load week

DL

8 assistance - weighted chins, rows, etc
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Grape Ape

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Re: GA training thread
« Reply #615 on: May 09, 2016, 06:05:46 PM »
Wendler squat week 5

4 assistance - goblet squats
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Grape Ape

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Re: GA training thread
« Reply #616 on: May 10, 2016, 06:16:01 PM »
Wendler Bench day

no assistance
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Grape Ape

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Re: GA training thread
« Reply #617 on: May 12, 2016, 07:57:06 PM »
Wendler DL - six sets

8 assistance - weighted pull up and TRX rows.

Need to get back to conditioning.
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Grape Ape

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Re: GA training thread
« Reply #618 on: May 16, 2016, 06:29:32 PM »
Wendler Squat day x 6

RDL x 3

Conditioning:
Deck of cards
Diamonds = Burpees
Hearts = Sit up
Clubs = Squat
Spade = Push up

Turn over a card, do the number on the card.  Run the deck.

12 sprints of 30 seconds at treadmill max (6 min mile pace), 20 seconds rest.
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Grape Ape

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Re: GA training thread
« Reply #619 on: May 17, 2016, 06:02:21 PM »
Wendler bench / light assistance
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Grape Ape

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Re: GA training thread
« Reply #620 on: May 19, 2016, 12:56:44 PM »
Wendler DL x 6

10 sets assistance - weighted chins / rows, etc

1 set hammer curls  ::)
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Grape Ape

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Re: GA training thread
« Reply #621 on: May 23, 2016, 03:12:25 AM »
Wender Squat x 6

5 x Goblet
3 x RDL

This program works if you want to get slow progression in strength without lifting super heavy all the time.....easy to follow and progress

Now I need to get my wind back
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Grape Ape

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Re: GA training thread
« Reply #622 on: May 24, 2016, 07:25:37 PM »
Wendler Bench x6

5 assistance sets - DB Press
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Soul Crusher

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Re: GA training thread
« Reply #623 on: May 25, 2016, 01:10:39 PM »
Wendler Bench x6

5 assistance sets - DB Press

Enough time has passed - bro - training up for Kokoro in 2017 

bigmc

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Re: GA training thread
« Reply #624 on: May 27, 2016, 08:40:55 AM »
Enough time has passed - bro - training up for Kokoro in 2017 

welcome back
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