Author Topic: GA / occasionally Soulcrusher training thread  (Read 439149 times)

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #75 on: December 01, 2014, 06:46:59 PM »
Nice jobb

chaos

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Re: Grape Ape trains for a Go Ruck
« Reply #76 on: December 01, 2014, 06:51:53 PM »
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

That's alot of shit to remember.
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #77 on: December 02, 2014, 03:36:06 AM »
That's alot of shit to remember.

Lol - I print it out on two sheets and only look 2 exercises in advance at most.....
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #78 on: December 02, 2014, 04:32:19 AM »
Lol - I print it out on two sheets and only look 2 exercises in advance at most.....

Here is another thing that helps if you don't have time - the stairmaster w the real type steps w the pack on for 30-60 minutes at high rate.   

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #79 on: December 02, 2014, 05:03:50 AM »
Here is another thing that helps if you don't have time - the stairmaster w the real type steps w the pack on for 30-60 minutes at high rate.   

I am going to join my gym again in Jan so I don't miss any workouts.  Suck though - 135/mth.
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chaos

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Re: Grape Ape trains for a Go Ruck
« Reply #80 on: December 02, 2014, 09:32:17 AM »
I am going to join my gym again in Jan so I don't miss any workouts.  Suck though - 135/mth.
135 a month for a gym?
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #81 on: December 02, 2014, 09:45:47 AM »
135 a month for a gym?

That's with a corporate discount.  Only gym that makes sense from a logistics standpoint.

Fortunately, the $600 initiation fee gets waived.
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chaos

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Re: Grape Ape trains for a Go Ruck
« Reply #82 on: December 02, 2014, 11:52:27 AM »
That's with a corporate discount.  Only gym that makes sense from a logistics standpoint.

Fortunately, the $600 initiation fee gets waived.
Naked Asian towel boys wearing limo driver hats at your disposal? ?
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #83 on: December 02, 2014, 01:13:52 PM »
Naked Asian towel boys wearing limo driver hats at your disposal? ?

Pretty much.  And Kiehl's products in the showers.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #84 on: December 03, 2014, 05:18:42 AM »
Here is another thing to consider Grape - they take all your food away for the first 1/2 and there are no real breaks.  So sometimes it helps to get used to operating on low calories just to see what its like.

The goal is to make you feel as outside your comfort zone as possible.  Cold water, sleep deprivation, sand, awkward movements, slow frustrating carrying heavy ass awkward shit, etc etc. 

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #85 on: December 03, 2014, 06:25:24 AM »
Here is another thing to consider Grape - they take all your food away for the first 1/2 and there are no real breaks.  So sometimes it helps to get used to operating on low calories just to see what its like.

The goal is to make you feel as outside your comfort zone as possible.  Cold water, sleep deprivation, sand, awkward movements, slow frustrating carrying heavy ass awkward shit, etc etc. 


Will take this into consideration.  Do you train fasted?
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #86 on: December 03, 2014, 07:13:45 AM »

Will take this into consideration.  Do you train fasted?

No - lol 

But here is how it usually progresses - Roll call - PT TEST (4-5 hours w 12 miler) -  Welcome Party from Hell (4 hours or so) - team based movement for a 3-4 hours at decent pace.   Break and foot/feet/water/ check  - 15-30 min max.   Back in the water and beatdown (2-3 Hours) - more movement 3-4 hours but with buddy carries and logs and heavy ass shit - 2-3 more hours pt or beat down - etc


I'm telling you - it sucks!!!!   But its awesome too.   

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #87 on: December 03, 2014, 08:09:52 AM »
That puts the welcome party @ 2 a.m.

Awesome.

And it sounds like you really can't train for it in terms of total work/output.  Just have to rise to the occasion and deal.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #88 on: December 03, 2014, 10:14:13 AM »
That puts the welcome party @ 2 a.m.

Awesome.

And it sounds like you really can't train for it in terms of total work/output.  Just have to rise to the occasion and deal.

Exactly.  But you need to be in great shape to be able to be on a position to rise to the occasion of that makes sense

andreisdaman

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Re: Grape Ape trains for a Go Ruck
« Reply #89 on: December 03, 2014, 10:21:37 AM »
Don't want to clog the lifting thread with decent into uber twinkdom.

First Stew Smith workout.   If this is how I feel after the 1st one, 7 weeks feels impossible.

10 min jog @ 6 mph

10 sets - 10 jumping jacks/10 pushups, no rest
50 pullups in as few sets as possible, "rest" between sets is equal to same number of pushups, dips, or abs x3  Had to use a band at the end.

Shoulder curl to press x 20

2 mile outdoor run in 14:40

Looks like my normal regimen of 6.5 hrs sleep and booze has to stop.......or just cut it down to a few days.  ;D

just this by itself is impressive..thats a whole workout for me ;D

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #90 on: December 03, 2014, 11:13:08 AM »
just this by itself is impressive..thats a whole workout for me ;D

Thanks andre.  I can tell you though, it has gotten easier - I've been able to do 10x  20 JJ and 20 squats without much issue.
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andreisdaman

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Re: Grape Ape trains for a Go Ruck
« Reply #91 on: December 03, 2014, 11:32:14 AM »
Thanks andre.  I can tell you though, it has gotten easier - I've been able to do 10x  20 JJ and 20 squats without much issue.

Jesus!..you must absolutely blow torch the fat off of you doing that kind of set...you probably can't even talk afterwards because youre so winded

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #92 on: December 03, 2014, 11:38:58 AM »
Jesus!..you must absolutely blow torch the fat off of you doing that kind of set...you probably can't even talk afterwards because youre so winded

I wish, that's the warmup.  ;D

But yeah, weights been dropping like crazy.
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chaos

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Re: Grape Ape trains for a Go Ruck
« Reply #93 on: December 03, 2014, 11:59:03 AM »
I wish, that's the warmup.  ;D

But yeah, weights been dropping like crazy.
How much do you weigh now? ;D
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #94 on: December 03, 2014, 12:47:02 PM »
How much do you weigh now? ;D

Haven't been on a scale in almost a year.  Was 183 then.....leaner now.  Pure ecto
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andreisdaman

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Re: Grape Ape trains for a Go Ruck
« Reply #95 on: December 03, 2014, 12:48:47 PM »
I'm gonna try the 10 jumping jacks/10 pushups 10X and see how far I get....I'll let you know ;)

chaos

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Re: Grape Ape trains for a Go Ruck
« Reply #96 on: December 03, 2014, 01:09:50 PM »
Has andreisdarapist posted pics ???
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #97 on: December 03, 2014, 06:27:46 PM »
Running in the rain is easily my favorite.

1.5 mile run @ 10:33
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

1.0 mile run @ 7:03
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

1.0 mile run @ 7:35
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

Plank 1 min
Reverse pushup x 25
Atomik hang 1 min
Band pull x 20
Light shoulder circuit.

I suck at sit ups.  Blaming long torso and hernia (diastasis recti).
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andreisdaman

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Re: Grape Ape trains for a Go Ruck
« Reply #98 on: December 04, 2014, 06:10:21 AM »
Running in the rain is easily my favorite.

1.5 mile run @ 10:33
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

1.0 mile run @ 7:03
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

1.0 mile run @ 7:35
pullups MAX
pushups MAX in 2 min
situps MAX in 2 min

Plank 1 min
Reverse pushup x 25
Atomik hang 1 min
Band pull x 20
Light shoulder circuit.

I suck at sit ups.  Blaming long torso and hernia (diastasis recti).

why in the rain?....because it cools you down?..or because it just feels refreshing?

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #99 on: December 04, 2014, 06:16:03 AM »
why in the rain?....because it cools you down?..or because it just feels refreshing?

Just think it feels good.  I don't like road running very much, so anything that distracts from it helps - trails, rocks, rain, hills, etc...
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