GA / occasionally Soulcrusher training thread

[Donny]

Mile run @ 7:07 outdoor
40 push up
44 sit up

7 min run on treadmill (didn't feel like going outside in dark again - fucking sucked on the treadmill ran half at 6 mph half at 7 - under a mile was shit 8.5-10 min mile pace)
35 push up
40 sit up

Mile run @ 6:44 outdoor (got pissed about treadmill)
35 push up
40 sit up

Much prefer running outside even in snow. I also prefer evenings when it´s dark and quite...alone with my thoughts...

[Grape Ape]

Much prefer running outside even in snow. I also prefer evenings when it´s dark and quite...alone with my thoughts...

I 100% agree.  I like having the dark block the view of what's ahead, where I just keep my head down and watch the road.

 Cars can be a pain in the ass though...I carry a small Cree flashlight, but need something to make me stand out a bit more.

[Grape Ape]

10 circuits:
Jumping Jack x 20
Squat x 20
Pull up - 12 first set x 5 for the rest
Sit up x 15

2.5 mile "speed" ruck with 45lbs - 8.04 min halfs.  

Need to get to 12 miles at 8.75 min per half.

Reverse push up x 25
Bird x 25
Swimmers x 30
Arm Hauler x 30

[Soul Crusher]

You are going to be fine.   The only thing will be the cold water and time

[Grape Ape]

You are going to be fine.   The only thing will be the cold water and time

I have to think adrenaline will take over in a few spots.  At least I hope.   

[Donny]

I have to think adrenaline will take over in a few spots.  At least I hope.   

its all in your mind ...when I'm tired i go in mental mode. Detach from the physical surroundings....you can keep going...♋

[Soul Crusher]

You know what - go jump in a cold creek - see how many t feels

[Grape Ape]

You know what - go jump in a cold creek - see how many t feels

I've jumped in 30 degree water at the TMs so I understand what it feels like.

[Soul Crusher]

30 min stairmaster highest level - 30 min hIIT. - 15 min eliptical - 15 min stair master high intensity

[Grape Ape]

Special GA GR thread Happy Thanksgiving to Soul Crusher, Donny, Calvin, and Shockwave.

Pre food workout.  Odd one -  torched my chest/shoulders/triceps - hard to do push up MAX after the sequence below:

10 circuits:
10 Jumping Jacks
10 push ups

3x Circuit:
Run 5:00
Dips x 20
Bench x 10
Push up MAX
Hammer curl x 15
Crunch x 50

[Soul Crusher]

30 min db bell supersets.

30in HIIT

30 min stairmaster

[Donny]

Special GA GR thread Happy Thanksgiving to Soul Crusher, Donny, Calvin, and Shockwave.

Pre food workout.  Odd one -  torched my chest/shoulders/triceps - hard to do push up MAX after the sequence below:

10 circuits:
10 Jumping Jacks
10 push ups

3x Circuit:
Run 5:00
Dips x 20
Bench x 10
Push up MAX
Hammer curl x 15
Crunch x 50

Best wishes. Keep doing what you are doing

[Soul Crusher]

Would Definately add some bear crawls and crab walks w the ruck on to get used to weight.   Same w low crawls and duck walks

[Grape Ape]

Would Definately add some bear crawls and crab walks w the ruck on to get used to weight.   Same w low crawls and duck walks

Will incorporate those soon.  Crab walks with the weight seem like a bitch.  Also, this ruck is tight - I see pics of flutter kicks with the ruck and it looks like people let it slide up to do them.  My ruck can't move at all.  In fact, I still have trouble getting in/out.   Might look into wearing it looser and getting a chest strap.

Today:

10 circuits:
20 Jumping Jacks
20 squats


4x circuits:
Pullups MAX
Crunch x 25
Double crunch x 25
Plank x 1 min

20 min run at 7:55 mile........I don't get running.  I can be hydrated and fully rested and run like shit for 20 min (today) or have 6 hrs sleep and do 8 miles no problem.

[Grape Ape]

7.1 mile ruck @ 1:52 27 sec.   15.8 min mile.....way ahead of qualifying ruck pace.

Still don't know how you do this for 24 hrs.

[Soul Crusher]

7.1 mile ruck @ 1:52 27 sec.   15.8 min mile.....way ahead of qualifying ruck pace.

Still don't know how you do this for 24 hrs.

That is the easy part.   Plus it's never only 24 hours.   Figure on 26 - 28

[Grape Ape]

That is the easy part.   Plus it's never only 24 hours.   Figure on 26 - 28

Yeah, it seems you get your money's worth.

[chaos]

I know you're training for a specific event but how do you think this style of training will affect your strength?

[Brixtonbulldog]

what settings do you have on the treadmill for a 2 mile in 14:40?

I can't seem to break 15:30 on a flat road or 16:00 on a treadmill with a 2.5 incline.

[Grape Ape]

what settings do you have on the treadmill for a 2 mile in 14:40?

I can't seem to break 15:30 on a flat road or 16:00 on a treadmill with a 2.5 incline.

8.2 mph is a 7:30 mile.  It's my understanding that a 1 degree incline mimics the road.  I think my treadmill time is worse than my real running just because I've been doing most of the work on the road.  In July, I was doing a lot of treadmill stuff and did a six minute mile on it.

[Grape Ape]

I know you're training for a specific event but how do you think this style of training will affect your strength?

Not sure, but I guess there has to be a trade off in terms of low rep strength.

I look at is this way - this type of training is 7 weeks, then I go back to mixing in weights a bit, even though the training will still focus on conditioning and other stuff.  I think this is good for my body/joints (outside of shoulder) to get an overall break.  I'm not really strong by getbig standards - i've always been a 300/400/405 type, and I can generally get to that weight in each lift in about 4-6 weeks if I just target the lift.

But I've gotten stronger in other measures - I can walk 7 miles with a forty pound pack without breathing heavy or even feeling the weight, rep out sets of 50+ push ups no problem, and my cardio and overall feeling is really good.  My waist has also dropped an inch or two, so it looks better.

Who knows though?  Maybe over the holiday break I'll mess with some lifts to see.

[Soul Crusher]

Not sure, but I guess there has to be a trade off in terms of low rep strength.

I look at is this way - this type of training is 7 weeks, then I go back to mixing in weights a bit, even though the training will still focus on conditioning and other stuff.  I think this is good for my body/joints (outside of shoulder) to get an overall break.  I'm not really strong by getbig standards - i've always been a 300/400/405 type, and I can generally get to that weight in each lift in about 4-6 weeks if I just target the lift.

But I've gotten stronger in other measures - I can walk 7 miles with a forty pound pack without breathing heavy or even feeling the weight, rep out sets of 50+ push ups no problem, and my cardio and overall feeling is really good.  My waist has also dropped an inch or two, so it looks better.

Who knows though?  Maybe over the holiday break I'll mess with some lifts to see.

Would also do some w out the straps on.

Do overhead squats and overhead duck walks - they mess w you a lot w that.   same w the bear crawls and crab walks

Last time they made us go up stairs reverse bear crawl - that SUCKED

[Grape Ape]

Would also do some w out the straps on.

Do overhead squats and overhead duck walks - they mess w you a lot w that.   same w the bear crawls and crab walks

Last time they made us go up stairs reverse bear crawl - that SUCKED

I agree - I am going to incorporate a lot of those.  I was thinking about having to drop into a duck walk with the pack yesterday and it seems brutal.

I can't do an overhead squat - I don't have the shoulder flexibility.  By coincidence, I actually read how to increase it and will incorporate it 2x weekly to get me there.  Probably some yoga too.  My shoulder is the biggest concern for me - remember - I have a bone hitting bone thing on the right side, and I skipped the surgery this winter.

[Donny]

I know you're training for a specific event but how do you think this style of training will affect your strength?

Totally diffrent type of strength. Compared to your type of training ..yes he will lose some strength but will gain lots of endurance and although he has lost some he will regain it very quickly, much faster than you think because his circulatory system will be so much more efficient.

[Grape Ape]

Took a stew smith break and did SC's workout, albeit 55 sec per round instead of a minute.  For the db bench, I did 50 reps with the 40s.  Just thought about it because of Chaos strength question.

As usual, 15 seconds rest in between sets.  Was so much easier than I remember.  This shit must be working.

1.  w 25 lbs db's  -  10 Manmakers

2.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  26 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  10   8 count bodybuilders

9.   10 burpee / Pull ups

10.  10 walkout push ups

11.  1 minute plank hold

12.  40 leg raises 

13  1 minute cycle

14.  w 25 lbs db's  -  10 Manmakers

15.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
 
17.  25 sit ups 

18.  120 flutter kicks

19,  25-40 flat press w 40lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  10 Burpee plus standing long jump  box jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 25 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 25lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 25lbs

29.  1 minute cycle

30.  1 minute plank

31.  26 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

25.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 25lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings 

40.  band  complex

41.  1 minute plank

42.  25 sit ups

43.  1 minute cycle

44.  55 sec atomik bomb hang

45.  15 box jump