Author Topic: GA / occasionally Soulcrusher training thread (Read 753593 times)

Grape Ape · « **Reply #650 on:** June 23, 2016, 05:09:49 AM »

Wendler Squat / Bench combo.

Might stop this after the third month. Strength has been going up constantly though.

Soul Crusher · « **Reply #651 on:** June 23, 2016, 06:00:35 AM »

1 hour weights

1 hour ruck w weight vest

Grape Ape · « **Reply #652 on:** June 25, 2016, 05:41:02 PM »

Wendler DL + weighted chins and close grip bench.

De-load week #3. Will do more conditioning, then decide whether to continue on this program - it's been 12 weeks.

Soul Crusher · « **Reply #653 on:** June 27, 2016, 05:01:47 AM »

1 hour weights

1 hour weighted vest ruck

Grape Ape · « **Reply #654 on:** June 29, 2016, 06:41:19 PM »

4.3 mile ruck outside

12 sprints of 30 sec @ 10 mph on treadmill (1 mile)

Pull ups / push ups

Soul Crusher · « **Reply #655 on:** June 30, 2016, 02:36:57 PM »

Quote from: Grape Ape on June 29, 2016, 06:41:19 PM

4.3 mile ruck outside

12 sprints of 30 sec @ 10 mph on treadmill (1 mile)

Pull ups / push ups

Been doing more lifting and Rucking - giving my joints a little break

Grape Ape · « **Reply #656 on:** June 30, 2016, 06:33:57 PM »

Quote from: Soul Crusher on June 30, 2016, 02:36:57 PM

Been doing more lifting and Rucking - giving my joints a little break

I'm ordering that vest tomorrow.

I've decided I need to log 15-20 miles a week right now, so that comes first.

Will mix in weights when I can.

nzmusclemonster · « **Reply #657 on:** July 01, 2016, 03:37:04 PM »

What sort of vests are you bros using?

Grape Ape · « **Reply #658 on:** July 02, 2016, 05:03:03 PM »

Quote from: nzmusclemonster on July 01, 2016, 03:37:04 PM

What sort of vests are you bros using?

I use a GR1 rucksack, but ordered this - it's what SC uses.

http://www.weightvest.com/

Grape Ape · « **Reply #659 on:** July 02, 2016, 05:06:58 PM »

Yesterday:

Bench / Squat / DL / DB press.

Today:

Did this at noon which was stupid - cost me a bit due to intense heat:

1 mile run @ 6:43

2 - 1/4 mile sprints at 1:21 / 1:25

2 mile ruck at 23:10

1/4 mile with ruck and 80 lb sand bag walk 1/8, 12 push up / 10 sets bleachers / walk 1/8, 12 push up

1 mile ruck @ 11:10

12 push up
50 yard backward 140 lb sand bag drag
30 sec plank
50 yard forward 140 lb sand bag pull

then....hammy cramp. Was planning on 5, 50 yd sprints followed by easy mile run.....but figured no use pushing hammy and risking injury.

Grape Ape · « **Reply #660 on:** July 05, 2016, 08:23:59 PM »

Box jumps x 3

Restarted Wendler - subbed in front squats for box squats.

Front squats x 6

Low box / goblet assistance.

Grape Ape · « **Reply #661 on:** July 06, 2016, 06:55:12 PM »

Wendler bench x 6
Assistance: Floor press 3x10,8,8 DB squeeze press 3 x 10

1 mile ruck with 94 lbs @ 16:59

Grape Ape · « **Reply #662 on:** July 09, 2016, 05:36:23 PM »

Wendler DL, phase 2.

Weighted Chins / DB rows

Grape Ape · « **Reply #663 on:** July 10, 2016, 04:37:08 PM »

Good training day today, probably because it was lightly drizzling and I like training in the rain:

Mile run @ 6:34

2 mile ruck in 22:23

20 odd minutes of Horseshit: 1/2 mile ruck with 80 lb sand back, mix in 54 pushups with weight, 100 flutter kicks / 50 yard 140 lb sandbag pull backwards / 50 yards forward

1 mile ruck in 11:30

50 yard bear crawl with ruck (I'm bad at this)

1 mile run in 6:57

25 regular push up / 100 flutter kick / 25 push up

Soul Crusher · « **Reply #664 on:** July 11, 2016, 01:23:57 PM »

Been killing it - no particular program - just working in more pull ups and heavier DB exercises. Try to go out for 1 hour a night w the weight vest afterwards.

I feel great other than some knee soreness

Grape Ape · « **Reply #665 on:** July 11, 2016, 08:12:41 PM »

Quote from: Soul Crusher on July 11, 2016, 01:23:57 PM

Been killing it - no particular program - just working in more pull ups and heavier DB exercises. Try to go out for 1 hour a night w the weight vest afterwards.

I feel great other than some knee soreness

Nice. I refuse to run/ruck on roads right now for same reason.

Pull ups get hard. I've kind of leveled out....I'm not good at them.

Soul Crusher · « **Reply #666 on:** July 12, 2016, 07:54:39 AM »

Quote from: Grape Ape on July 11, 2016, 08:12:41 PM

Nice. I refuse to run/ruck on roads right now for same reason.

Pull ups get hard. I've kind of leveled out....I'm not good at them.

Pull Ups suck - thats why im doing more of them. I'm trying to do 1-2 in between every set no matter what I'm doing. All part of the building up process.

Training been great lately. i'm 193 or so and look as lean as i used to at 180-185 which is pretty cool.

Also been using 45lb plates for a lot of shit. Farmer carries around the gym , toe raises, shrugs, supersets of all sorts of exercises, walk around holding overhead as long as possible, sometimes up and down the stairs, etc.

Soul Crusher · « **Reply #667 on:** July 12, 2016, 08:05:48 PM »

Great one today

1 hour straight - as many sets as possible -

300 lb tire flip 10 x
300lb dead lift w said tire x 10
5 squats w 75lb dumbbell
5 one arm row w each arm w 75 lb db
5 front raise w 45lb plate
5 curl and press and tricep extension w 45 lb plate
10 push ups
5 pull ups
5 dips

Then 1 hour ruck w 40lb weight vest at 3 min pace.

Felt awesome today.

Grape Ape · « **Reply #668 on:** July 13, 2016, 07:08:19 PM »

That's insane.

What is 3 min pace?

Soul Crusher · « **Reply #669 on:** July 14, 2016, 03:20:59 AM »

Quote from: Grape Ape on July 13, 2016, 07:08:19 PM

That's insane.

What is 3 min pace?

Meant 13 min

Soul Crusher · « **Reply #670 on:** July 14, 2016, 04:36:26 AM »

I also been doing my pushups on those perfect pushup handles which i think helps a little and get better range of motion.

Getting older sucks though cause i feel it in my knee joints. I cut back on the MMA conditioning classes w all the plyo stuff to give my knees a break though.

Lifting seems a lot easier on them than jumping all over the place.

Grape Ape · « **Reply #671 on:** July 14, 2016, 05:18:26 AM »

Quote from: Soul Crusher on July 14, 2016, 04:36:26 AM

I also been doing my pushups on those perfect pushup handles which i think helps a little and get better range of motion.

Getting older sucks though cause i feel it in my knee joints. I cut back on the MMA conditioning classes w all the plyo stuff to give my knees a break though.

Lifting seems a lot easier on them than jumping all over the place.

Those pushup things overstretch my chest at the sternum insertion and cause me pain.

I got 20 reps with the ruck on the other day, doing them on a sandbag....full range...i'm cool with that.

Soul Crusher · « **Reply #672 on:** July 14, 2016, 09:11:47 AM »

Quote from: Grape Ape on July 14, 2016, 05:18:26 AM

Those pushup things overstretch my chest at the sternum insertion and cause me pain.

I got 20 reps with the ruck on the other day, doing them on a sandbag....full range...i'm cool with that.

With the weight vest on it helps a lot

Grape Ape · « **Reply #673 on:** July 14, 2016, 09:13:36 AM »

Quote from: Soul Crusher on July 14, 2016, 09:11:47 AM

With the weight vest on it helps a lot

I will have to get that....just been busy.

Insane deal online right now for CAP kettlebells - got a new 40 / 45 / 50 for only 90 bucks......that's a better deal than craigslist used.

Soul Crusher · « **Reply #674 on:** July 14, 2016, 09:17:31 AM »

Quote from: Grape Ape on July 14, 2016, 09:13:36 AM

I will have to get that....just been busy.

Insane deal online right now for CAP kettlebells - got a new 40 / 45 / 50 for only 90 bucks......that's a better deal than craigslist used.

Sweet - the weight Vest is one of the best things i have bough in a long time gear why. I use it all the time now.

Have a code too for 15% off and its free shipping.