Author Topic: GA / occasionally Soulcrusher training thread  (Read 512769 times)

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #175 on: December 22, 2014, 02:57:07 PM »
Barbell

Ok....I feel a little better.  But that's not easy either  -  first stew smith workout I did had 1 min of squats, didn't realize it was bodyweight.  I put 95 on the bar and it was not easy at all.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #176 on: December 23, 2014, 04:28:32 AM »
15 min db supersets


10 sets    3 minutes of dyno cycle plus 25 push ups 20 sit ups. 

30 minutes of cardio

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #177 on: December 23, 2014, 02:15:13 PM »
Today gonna suck!!!! 

3 miles timed run (I suck at running)

5 x 5 type powerlifting session

5-6 mile ruck

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #178 on: December 23, 2014, 02:57:55 PM »
Today gonna suck!!!! 

3 miles timed run (I suck at running)

5 x 5 type powerlifting session

5-6 mile ruck

I did a similar one a couple days ago where you ran for 5 min, then went to squat / bench / DL / weighted pullup all x 5.

Ruck will be easy, the rest will suck.

How fast is your 3 Mile?
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #179 on: December 24, 2014, 05:51:08 AM »
I did a similar one a couple days ago where you ran for 5 min, then went to squat / bench / DL / weighted pullup all x 5.

Ruck will be easy, the rest will suck.

How fast is your 3 Mile?

I'm good for a 9-10 minute pace all day long.   anything much faster no good.  But im good at short sprints up to 100 yards

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #180 on: December 24, 2014, 02:52:42 PM »
10 sets -    5 pull ups  10 jumping jacks
5 sets - max pull ups  - 20 squats w weight
5 sets - max pulls ups - 10 pull dowons - 20 thrusters - 20 MJDB #2 - 20 Squats - 20 Lunges
2 sets - 50 crunches - 50 rev crunches - 50 left crunch - 50 right crunch  - 1 min plank 


Im sore everywhere today

Ok, I did this right before I left for the in laws for Christmas Eve.  I am able to post this since I'm up in a room icing my upper hip flexor region.  Will report in later.
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #181 on: December 25, 2014, 09:29:23 PM »
Ok, I did this right before I left for the in laws for Christmas Eve.  I am able to post this since I'm up in a room icing my upper hip flexor region.  Will report in later.
Reporting in.

That work out was very hard, but awesome - I actually finally figured out how to do a full pull up with my back, and now can probably do a muscle up.  My max reps on the late ones were hitting 6-7.

What sucked was on the third set of 20 lunges, I was getting into it and really stepping long and dropping down.  Felt a "lightning bolt" pop in my hip on the back leg, and actually yelled.  Hoping the shit that it's just a strain, but it's very sore right now.

Finished the workout except for the last two sets of lunges.  Actually, kind of worried.  If it's a pull, fine, I'll be good in a few.  If it's a tear, I'm fucked.
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andreisdaman

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Re: Grape Ape trains for a Go Ruck
« Reply #182 on: December 26, 2014, 06:40:37 AM »
Reporting in.

That work out was very hard, but awesome - I actually finally figured out how to do a full pull up with my back, and now can probably do a muscle up.  My max reps on the late ones were hitting 6-7.

What sucked was on the third set of 20 lunges, I was getting into it and really stepping long and dropping down.  Felt a "lightning bolt" pop in my hip on the back leg, and actually yelled.  Hoping the shit that it's just a strain, but it's very sore right now.

Finished the workout except for the last two sets of lunges.  Actually, kind of worried.  If it's a pull, fine, I'll be good in a few.  If it's a tear, I'm fucked.

Hey, good job, but I don't understand why you push yourself so hard...your workouts are such that if you did even half of what you list, you'd be awesome... ;)

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #183 on: December 26, 2014, 07:28:57 AM »
Hey, good job, but I don't understand why you push yourself so hard...your workouts are such that if you did even half of what you list, you'd be awesome... ;)

Thanks andre......

I was just copying the workout I saw, and actually felt pretty good stamina/strength wise when it happened.  I don't mind pushing because a lot of times, it's just mental - as we're not using weights, just body weight.

Plus, I want to be able to do the goruck and not suck.
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andreisdaman

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Re: Grape Ape trains for a Go Ruck
« Reply #184 on: December 26, 2014, 07:43:36 AM »
Thanks andre......

I was just copying the workout I saw, and actually felt pretty good stamina/strength wise when it happened.  I don't mind pushing because a lot of times, it's just mental - as we're not using weights, just body weight.

Plus, I want to be able to do the goruck and not suck.

understood.....when do you plan on doing it?

Donny

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Re: Grape Ape trains for a Go Ruck
« Reply #185 on: December 26, 2014, 07:44:01 AM »
Thanks andre......

I was just copying the workout I saw, and actually felt pretty good stamina/strength wise when it happened.  I don't mind pushing because a lot of times, it's just mental - as we're not using weights, just body weight.

Plus, I want to be able to do the goruck and not suck.
I think you have the most important tool...your mental thinking(strong) but you need to watch injuries otherwise your gains will come to a screeching halt. sometimes a day or two rest is not bad.

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #186 on: December 26, 2014, 08:01:05 AM »
understood.....when do you plan on doing it?

March
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #187 on: December 26, 2014, 08:05:04 AM »
I think you have the most important tool...your mental thinking(strong) but you need to watch injuries otherwise your gains will come to a screeching halt. sometimes a day or two rest is not bad.

Thanks Donny.  I think you are right.....may have amped up the volume to much for my old ass last week.  I will listen a bit more to my body.
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Donny

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Re: Grape Ape trains for a Go Ruck
« Reply #188 on: December 26, 2014, 08:13:02 AM »
Thanks Donny.  I think you are right.....may have amped up the volume to much for my old ass last week.  I will listen a bit more to my body.
you are a good Dude as you Yankees say...throw in a rest day here and there. Never done these competitions but i would totally rest a couple of Days before it so your body is strong and ready. You got the Balls i think you will do well.

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #189 on: December 26, 2014, 08:13:08 AM »
Hey, good job, but I don't understand why you push yourself so hard...your workouts are such that if you did even half of what you list, you'd be awesome... ;)


Its called pushing yourself - you might want to try it sometime

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #190 on: December 26, 2014, 08:14:27 AM »
Thanks andre......

I was just copying the workout I saw, and actually felt pretty good stamina/strength wise when it happened.  I don't mind pushing because a lot of times, it's just mental - as we're not using weights, just body weight.

Plus, I want to be able to do the goruck and not suck.

We all suck at it - the key is to deal w sucking at it and not quitting when you are pressured to do so, want to, feel like you need to, etc. 

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #191 on: December 26, 2014, 08:53:12 AM »
March 17th, you all will hear all about it.   

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #192 on: December 26, 2014, 12:04:19 PM »
fixed for what you REALLY meant

Seek help pervert

andreisdaman

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Re: Grape Ape trains for a Go Ruck
« Reply #193 on: December 26, 2014, 08:57:54 PM »
andre - keep that out of here - delete the comment

apologies...I couldn't help it..never again

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #194 on: December 26, 2014, 09:20:36 PM »
apologies...I couldn't help it..never again

Thank you - all good.

Carry on.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #195 on: December 28, 2014, 05:11:35 PM »
90 minutes

30 minutes - heavy dumbbells and mjdb exercises

30 minutes - pt pyramid -  20 sets    pull ups - push ups sit ups

30 Minutes Elptyical

andreisdaman

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Re: Grape Ape trains for a Go Ruck
« Reply #196 on: December 28, 2014, 05:12:50 PM »
90 minutes

30 minutes - heavy dumbbells and mjdb exercises

30 minutes - pt pyramid -  20 sets    pull ups - push ups sit ups

30 Minutes Elptyical

you did all that in one session?....or you split it up into three different sessions throughout the day?

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #197 on: December 28, 2014, 08:38:56 PM »
active release therapy
Foam roll
Ibuprofen
Ice and compession
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #198 on: December 28, 2014, 09:47:14 PM »
you did all that in one session?....or you split it up into three different sessions throughout the day?

Straight

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #199 on: December 29, 2014, 07:25:05 AM »
I don't know about you guys - but BB type workouts just got so boring to me over the years - this is why im seeking out other shit like this.

And no - I don't do CF and never ever stepped in a box