Author Topic: GA / occasionally Soulcrusher training thread  (Read 512885 times)

Grape Ape

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Re: GA recovery / SC GR Heavy thread
« Reply #475 on: July 11, 2015, 08:34:00 AM »
DB Bench x 5 superset close stance gay squats x 8

Mile run at 6:47

5 sets

Squat x 10 / Pushup x 10 / Pullup x 5

Contemplating doing 3 sets of squats every day for two weeks just....because.
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Grape Ape

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Re: GA recovery / SC GR Heavy thread
« Reply #476 on: July 13, 2015, 07:44:30 PM »
2.02 mile run @ 14:47

20 circuits:  30 sec run hard  / 30 sec run easy

2.01 mile run @ 15:14
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Donny

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Re: GA recovery / SC GR Heavy thread
« Reply #477 on: July 15, 2015, 10:01:13 AM »
2.02 mile run @ 14:47

20 circuits:  30 sec run hard  / 30 sec run easy

2.01 mile run @ 15:14
NICE grape

andreisdaman

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Re: GA training thread
« Reply #478 on: July 15, 2015, 10:44:26 AM »
Couldn't beat YOUR TIME...I was dismal.....covered 2 miles in 24 minutes..was never a great runner...even in the army 20 years ago I could only do 2 miles in 21 mins 

Grape Ape

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Re: GA training thread
« Reply #479 on: July 15, 2015, 04:50:46 PM »
Never noticed this thread before.  I enjoy a lot of runs, weighted hikes so I'll add a little

Monday i did a little 55lb backpack run up a hill that i frequently use. It's a 500 meter ascent and about 3km distance each way. I took 40 minutes to reach the top which wasn't too bad but it wasn't all out and I'd like to get it quicker. I'm going again tomorrow so i'll try and get an accurate distance and quicker time on it so i can start tracking progress.

That's impressive.  I dislike running with my ruck on, as it's brutal on the joints.  After the last spartan, I did a "speed ruck" a few days after trying to do like 10-11 min miles with it.   It cut a line of skin out of my back before I hit mile three.

I prefer the quick walk, followed by 100 shuffle step method.
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Grape Ape

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Re: GA training thread
« Reply #480 on: July 15, 2015, 04:51:38 PM »
Couldn't beat YOUR TIME...I was dismal.....covered 2 miles in 24 minutes..was never a great runner...even in the army 20 years ago I could only do 2 miles in 21 mins 

"A" for effort.

I'll bet if you kept it up, you could lower your time if you used some methods.

Also, thanks Donny.
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Grape Ape

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Re: GA training thread
« Reply #481 on: July 15, 2015, 08:20:05 PM »
DB Single arm floor press 5 x 8 superset close stance squats 4 x 8  (my legs are still sore from weekend softball for some reason.  8 mile Spartan race, no problem.  Softball, problem)

5 giant sets, no rest between sets:
10 jumping jacks
10 push up
5 pull up (10 first set, just because)

5 giant sets, no rest:
Woodchoppers 3 x 15 per side
Plank x 30 sec (45 on last)
5 pull up (20 sec hang at last)

3 sets shoulder/RC circuit 30 reps, various exercises, no rest

3 sets hammer curl x 8

40 sec hold/two hand hang from 1.5" u-rope - forearms were gassed at this point.



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Grape Ape

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Re: GA training thread
« Reply #482 on: July 16, 2015, 05:48:35 AM »
I'm quite lucky now to not really get any issues from it, I did used to get quite a bit of joint pain but aside from a bad back that i have now from weightlifting, it's not too bad.
 I like running with it quite a bit, as well as longer 8-10 mile speed rucks along an old, disused railway sometimes. I do still have to wear custom orthotics though for flat feet, and tape up the usual trouble areas on my toes. It's only if i've been going for hours now that i might have to think about taping up parts of my lower back for any rubbing.

I was hoping to get out to the hill later today but might just have to settle for a standard run. Squats were done on tues 3 sets of 5, so legs should be good after the day off.

My back has generally been fine with rucking.   Even the shoulder I had operated on in Feb is fine.  The issue I had was from the ruck bouncing and moving when I ran with it. Strap would take care of that, I believe.
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Donny

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Re: GA training thread
« Reply #483 on: July 16, 2015, 05:57:18 AM »
we used to pad the shoulder area with cut out foam from sleeping mats which were not so spongy but stopped rubbing also the Bungees issued were used by some to hold your Kit as tight and solid as possible when tabbing/running.http://www.amazon.co.uk/Heavy-Olive-Elastic-Bungee-Cords/dp/B0060XOXBS

Donny

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Re: GA training thread
« Reply #484 on: July 16, 2015, 06:04:44 AM »
Bearing in mind i am talking about carrying a lot of kit too. not just webbing/large pack(for the sweats out there) or a Bergen. If you were In a Mortar Platoon you carried much more or if Milan. i remember seeing seeing the "drummers" carrying Jimpys(GPMG) for sustained Fire role with of Course Thousands of rounds.. The British Infantry Got Beasted. You gotta have the weight as best you can tight and distributed and Bergen high on your back. Lean forward when running.

Grape Ape

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Re: GA training thread
« Reply #485 on: July 16, 2015, 06:18:33 AM »
Bearing in mind i am talking about carrying a lot of kit too. not just webbing/large pack(for the sweats out there) or a Bergen. If you were In a Mortar Platoon you carried much more or if Milan. i remember seeing seeing the "drummers" carrying Jimpys(GPMG) for sustained Fire role with of Course Thousands of rounds.. The British Infantry Got Beasted. You gotta have the weight as best you can tight and distributed and Bergen high on your back. Lean forward when running.

I am glad I am just exercising and not doing that stuff.   I will take the leaning forward advice and give it a shot.

Right now this is what I use:



This pic was lifted off the internet, mine is black.  Recently, they came out with weights specifically designed for this, they're small, and double as a kettle bell.  I have this in the pack with a 10lb plate added:




That weight is better, since it fits in a compartment and can be attached to the molle webbing in the ruck.  I used to just use weights.   Once I face planted in the woods and the 35lb plate I had hit me in the back of the head.  This is much better.
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Donny

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Re: GA training thread
« Reply #486 on: July 16, 2015, 06:24:04 AM »
I am glad I am just exercising and not doing that stuff.   I will take the leaning forward advice and give it a shot.

Right now this is what I use:



This pic was lifted off the internet, mine is black.  Recently, they came out with weights specifically designed for this, they're small, and double as a kettle bell.  I have this in the pack with a 10lb plate added:




That weight is better, since it fits in a compartment and can be attached to the molle webbing in the ruck.  I used to just use weights.   Once I face planted in the woods and the 35lb plate I had hit me in the back of the head.  This is much better.

you are more up to date than me Grape..

Grape Ape

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Re: GA training thread
« Reply #487 on: July 16, 2015, 06:26:53 AM »
you are more up to date than me Grape..

Yeah, but you did it for real.
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Donny

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Re: GA training thread
« Reply #488 on: July 16, 2015, 06:30:52 AM »
Yeah, but you did it for real.
yes and would do it again if i was younger again  :)

andreisdaman

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Re: GA training thread
« Reply #489 on: July 16, 2015, 06:33:42 AM »
you guys can keep all of that crap......where's the nearest couch?

Grape Ape

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Re: GA training thread
« Reply #490 on: July 16, 2015, 06:36:47 AM »
you guys can keep all of that crap......where's the nearest couch?

This will not help you run faster.
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Donny

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Re: GA training thread
« Reply #491 on: July 16, 2015, 06:37:33 AM »
This will not help you run faster.
;D

Grape Ape

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Re: GA training thread
« Reply #492 on: July 16, 2015, 07:20:49 AM »
GR used to require 6 bricks, and the pack had to just be at least 35lbs or something if you weigh over 150.  But they figured out how to make $$, and the weight is cool, so I didn't mind buying.
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Grape Ape

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Re: GA training thread
« Reply #493 on: July 17, 2015, 04:55:40 PM »
10 sets, no rest between sets:

10 JJ / 10 push up / 5 pull up

5k
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Grape Ape

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Re: GA training thread
« Reply #494 on: July 19, 2015, 09:47:20 AM »
Yesterday:

10 mile run @ 8:22 avg.  Pretty tired last mile.
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Grape Ape

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Re: GA training thread
« Reply #495 on: July 19, 2015, 04:09:14 PM »
that's a decent pace. i could only be bothered doing 4 miles yesterday. Shit pace too, i just didn't have the energy.

I need to slow down the pace and get better at running.
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Grape Ape

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Re: GA training thread
« Reply #496 on: July 21, 2015, 06:31:16 AM »
Single arm DB floor press - x 4

3 nonstop circuits:

Pull up x 8
Farmer's walk with hex bar
Plank x 1 min
Lunges x 20
Box Jump

3 min half mile.

Short workout.
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Grape Ape

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Re: GA training thread
« Reply #497 on: July 25, 2015, 02:09:17 PM »
Pull up / push up / sit up pyramid.

100 pull up
200 push up
300 sit up

1 mile ruck to get used to it again....Time to amp up the volume daily/weekly.

Will try to run/ruck 6x week for the next six weeks.
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Grape Ape

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Re: GA training thread
« Reply #498 on: July 27, 2015, 06:17:17 AM »
5k in 22:30
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Grape Ape

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Re: GA training thread
« Reply #499 on: July 28, 2015, 05:38:28 PM »
good effort. I've just agreed to a 27 miler in 4 days. done fuck all training for it other than a few 4 mile bimbles, so i will likely die. Might start a thread somewhere about it as it will be funny.

Feel free to post workouts here.

Good luck.
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