AM Workout - Tire flips 9 sets of 3.
PM Workout
Squat
Worked up to 285x5 and left the gym.
Hiya <3
[quote]Nikki9591 wrote:
Hiya <3[/quote]
Hiya!
Military Press
145x5
170x5
195x5
PM - Flip the tire
5x5
I just wrestle with the tire until I want to puke. Great times.
Hi Brother Chris
How are you with your sprinting goals?
Mine is the lofty goal of a 400m sprint by the end of summer, I can only hold it for 70m at this point. 
What’s the Heart of Jesus? Never heard of that one.
[quote]hastalles wrote:
What’s the Heart of Jesus? Never heard of that one.[/quote]
It’s the one Bl. Padre Pio said for his intentions:
Read more: http://www.ewtn.com/devotionals/heart/sh_novena.htm#ixzz1Mkn2o0F7
[quote]Charlie Horse wrote:
Hi Brother Chris
How are you with your sprinting goals?
Mine is the lofty goal of a 400m sprint by the end of summer, I can only hold it for 70m at this point.
[/quote]
95% there. I am going to start sprinting 400m, possibly, unless I can find a damn hill in flat as fuck Arizona. They say that Kansas is flat, ain’t got shit on Arizona.
I would suggest doing the counting method. I’m not sure what kind of shape you are in, but pick something easy like 25-30 seconds per 100 meters.
- Sprint 100m at 25s for a week (7 sprints with a minute in between).
- Sprint 100m at 25s and then walk 100m for a week (9 sprints).
- Sprint 200m at 25s/100m and then walk 200m for a week (5 sprints).
- Sprint 200m at 25s/100m and then walk 100m for a week (5 sprints).
- Sprint 300m at 25s/100m and then walk 100m for a week (4 sprints).
- Sprint 400m at 25s/100m for a week (2 sprints)
- Spring 400m at 24s/100m for a week (2 sprints)
- …
- Continue until you can’t run any faster at pace.
- Make two days of the week hard workouts and 2 days easy by adding +3s to pace time.
- Get a coach if you want to run any faster.
Basically run every 100m in a certain time (say 30 seconds) and pace yourself. So, your 400m should be 2:00 minutes long. Now, you’ll want to build your endurance before you keep your speed. I think you might be trying to run farther at a certain speed. Forget the speed, get the endurance down and then drop the time.
I got down to :59 at my fastest with this method, with a :14 pace and a :17 start. I fucking hate sprinting.
AM Workout
Flip the tire, push the truck
PM Workout
Dead Lift
225x5
250x5
285x5
Hanging Leg Raises
5x12
Cool, thanks!
Thanks for the suggestions for sprints, this might be a next step for my sprint workout. I could manage a 25 sec 100m.
How often do you sprint a week?
You don’t like them? I like them right now because the of the weather, that might change when it gets really hot though.lol
[quote]hastalles wrote:
Cool, thanks![/quote]
hastalles,
You’re welcome. If you need anything else, let me know and I’ll try and help.
[quote]Charlie Horse wrote:
Thanks for the suggestions for sprints, this might be a next step for my sprint workout. I could manage a 25 sec 100m.
How often do you sprint a week?
You don’t like them? I like them right now because the of the weather, that might change when it gets really hot though.lol
[/quote]
Yep, the key is to push one plane at a time, you have frequency, time, and length.
No, I hate sprints. I sprint five times a week. If there was another way I could do as much work in ten minutes as sprints I’d do it.
I bought 5/3/1 for Powerlifting. I re-configured my program. I’m slightly happy right now.
I like the NOV section. And…I’m going to 4 days a week. This should help with the fat loss.
oooh you’re back, eh?
I hope so. No, no, no, no…
[quote]Nikki9591 wrote:
oooh you’re back, eh?
I hope so. No, no, no, no…
[/quote]
Dang, actually I was thinking about going back into hibernation as I’m super weak from all the shit I’ve been through this year and start posting in a year, but might as well keep posting if you’re here. 
So, talked to the doc (doc is a medical doctor in the Marines, he worked for 20 years but is a Reserve now and still practices medicine, but most of his days are yelling at young guys like me in his bb/pl gym) and we discussed this for about an hour and a half…he said if I was going to lift I needed to let go of my ego and to actually rehab my knees and shoulders…if I wanted to lift in his gym. This is partially because one lifting session destroys me for a week and if I don’t go to the gym for a week or two I stop going until I con myself to go back (read: 3-6 months).
I’m cutting my working maxes. And, I’m also picking up the conditioning to lose the weight to take pressure off my knees and ankles. Moreover, doc has me on a rehab/flexibility thing with the stretch bands.
This is incredibly embarrassing to do (my maxes are not horrible, but they aren’t good but I’m going back to my working maxes that I had in HS), but my excuse until I get back up there is…I’m just telling everyone I’m taking a deload year and they can kiss my ass, I’m going on the Olympic cycle.
No conditioning today as today was leg day. Did some mobility work with doc.
Squat
5x95#
5x135#
5x155# <---- start of working sets
5x185#
5x205# <---- see what I mean, freaking horrible. Whatever.
Leg Press
3x10x180# <---- two plates on each side
W. Situps
3x10x25#
Just so everyone knows my working maxes (doc picked these, they aren’t my actual maxes…so actually I’m not sure why I’m embarrassed)
Squat = 285
Dead = 300
Mil & Ben = 165 <— I guess he thinks my shoulders are completely jacket up.
I’ll be using the percentages off of the new 5/3/1 Powerlifting.
I’m already excited for this as hopefully I’ll start to be hitting PR’s again. I have new goals (I found these out at by adding 120 to the current max or 60 plus current max) and they are:
Squat = 405
Dead = 420
Mil & Ben = 225
I think it’ll be easy to beat these by years end. Specially the Military and Bench. However, we’ll see. Hopefully I can pick up the frequency with lowering the weight.
Let the humiliation begin.
This log has an awesome name.
Good luck on getting four plates on the squat this year, sir. That seems like it will be the hardest of the four goals.
[quote]LarryDavid wrote:
This log has an awesome name.
Good luck on getting four plates on the squat this year, sir. That seems like it will be the hardest of the four goals. [/quote]
Thanks, brody!!! Means a lot.
Yeah, it’s not hitting it that I’m worried about, I’m worried about being able to hit it and still be in commission. I’m the king of grinding…I’m also the king of doing things that will hurt me for the pure reason of stroking my ego. Probably why I have regressed and not been able to improve much of anything for the past three years.
First time I hit four plates was 5/9/08 (senior year, was going to go to a D1-AA school to play college fball), that summer was the first of my serious injuries (dislocated my shoulder in a 4x4 accident). After that, everything went down hill. I’d ‘rehab’ and go back at it full steam and get hurt somehow.
Anyway.
Yes I’m here so you must be too <3
Rehab is more important than your ego.