Training
Squat
205x5
235x5
265x5
3 sets of RDLs and side bends
14 sprints (50 yards or so) in 15 mins
Squat didn’t feel too bad. Conditioning sucked. It’s pretty difficult to sprint when your legs are tired and lower back pumped. My performance wasn’t too bad though.
On another note, I started following the NOV eating plan today. We’ll see how it works out.
Today’s training:
Press (6 chins between each set)
95x5
105x5
115x5
3 sets each of dumbbell rows, dips, and curls
Ran intervals for 10 mins on the treadmill.
Press was nice and light, which is great news, since for me it seems when I start getting closer and closer to a reset, the 5s day is the hardest. I hit a PR on dumbbell rows today as well, 100x10. It wasn’t very pretty, but it was passable form. The intervals on the treadmill were just to get a litte sweat going and do something with my legs to speed up recovery. My legs were too sore to do any real conditioning today, so I decided to just try to do something so I can be ready to push the sled tommorow.
Training
I started an actual routine for my conditioning today. I figured it was probably a good idea to read up on what I’m trying to accomplish with conditioning, instead of just “going hard” and hoping for the best.
I read through about 15 articles about sprinting and interval training, tried to step back and see the commonalities between all the articles, and then find something I thought looked reasonable and held true to the common philosophies I noticed.
It’s laid out like this:
Run 2 mins, slow jog or walk 2 mins x2
Run fast 30 seconds, slow jog or walk 30 seconds x4
Sprint 10 seconds, slow jog or walk 90 seconds x6
I tried it out today, and it was brutal. The rest times (slow jog or walk portions) seemed to be right on spot, because it was just enough time to recover enough to give the next portion the effort it deserves.
Since it was my first time, I just walked for all the recovery periods. This was a good idea, because I’m not to the point where I could jog the recovery portions and survive. I’ll get there though.
Training:
Deadlift
260x5
300x5
340x5
3 sets of step ups and hanging leg raises
Easy Conditioning
Today wasn’t a scheduled training day, but I was bored so I did anyway. Easy conditioning refers to a reduced version of the conditioning I laid out in my last post. Basically I just cut everything in half.
Im a usc alum/ carolina olde boy. Ill see you at COB this fall.
[quote]orourkei wrote:
Im a usc alum/ carolina olde boy. Ill see you at COB this fall. [/quote]
Sweet, I’ll try to introduce myself at some point.
Training:
Bench (5 chins bt each set)
175x3
195x3
220x3
3 sets of dumbbell rows, a shoulder complex, and curls
Did 5 mins of conditioning and had to call it quits
Good lifting session, but conditioning wasn’t happening today. Today makes 4 training days in a row, so my legs are shot. I’ll take these next couple days off and be ready to go on wednesday.
Training:
Squat
225x3
255x3
280x3 PR!
Press
75,85,100 x5
Dumbbell rows
65,85,105 x10 PR!
Ab wheel for 3x10
20 mins of hard conditioning
Today’s training went very well. I had another rep or 2 on the squats, so I’m feeling pretty confident. Dumbbell rows went well too, I think there’s a chance I can just keep increasing 5 pounds a week and be able to get up to the 125s without a problem. Conditioning was hard but good, it was hot as shit outside.
are you down in cola right now? I saw the new equipment in the Strom and I am very jealous . not jealous of conditioning outside though haha
[quote]orourkei wrote:
are you down in cola right now? I saw the new equipment in the Strom and I am very jealous . not jealous of conditioning outside though haha[/quote]
Yea, I had to stick around for summer classes, as well as a job.
Of course they bought a shit load of unneccessary and expensive shit because it looks fancy, but they also got some good stuff as well.
For example, they bought 2 preacher curl machines that are huge, expensive, and completely unneccessary. But on the other hand, they bought TEN! new racks. They don’t all have bars yet, or benches, but it seems to me that those shipments are just coming in slowly, because every now and then I’ll see another bench or bar or two. One of the new racks has one of those monkey bar chin attachements on it, which is cool as shit. I’m hoping all of the racks are going to get that.
They’re gonna need to buy a shit load more plates though. Since it’s summer, it’s not really a problem right now, but it will be come the fall. Each squat rack has like 3-4 plates total at it and you really have to hunt down plates to use.
It’s kind of weird that they didn’t get any extra platforms. It’s still just the one. And they won’t let you do ANY deadlift variation anywhere except the platform. I got yelled at for doing SLDL with 135, never even touching the floor lol
Training:
A few minutes of stretching
10 minute recovery run (this is run 1 minute, walk 1 minute, etc)
Today was just nice and easy to help my legs recover for tommorow’s hard training. It was just enough to work up a sweat and start to breath faster, but not enough to be tiring. I’m writing this 2 hours later and my legs already feel better than before I ran.
Apparently recovery runs can actually lead to better conditioning, since the body learns to run in a fatiqued state. We’ll see how it goes.
In for rugby. I seem to have missed it, but what position do you play?
[quote]The Rattler wrote:
In for rugby. I seem to have missed it, but what position do you play? [/quote]
Last year I played a lot of second row, but towards the end of the season I got switched to primarily flanker. Hopefully I’ll be able to stay at flanker. I believe it’s my natural position, but we had to deal with a lack of size (the other 2 second rowers were skeletons) last year.
Since I should (I will) be moving up to the B or maybe even A side this season, the lack of size won’t be much of an issue, so hopefully I get put back at flanker.
Training:
Press
95x3
105x3
120x3 PR!
Deadlift
275x3
315x3
365x3
DB Rows
50,65 x10
80x20 PR!
3 sets of curls and pushdowns
20 minutes of hard conditioning
I wouldn’t normaly press before deadlift, but someone was using the only platform when I got to the gym. The final set of press was a PR, and it was very easy. No grinding at all. Deadlifts felt a bit heavier than I thought they should have, but this is probably because this is one of the first times I’ve done deadlifts second in the past couple years. Conditioning was hard as shit. The 98 degree heat index didn’t help.
PR-in all over the place, nice work man.
[quote]Gmoore17 wrote:
PR-in all over the place, nice work man.[/quote]
Thank you, I appreciate it. All the hard work is starting to pay off.
Today’s training:
Some foam rolling and using “the stick”
Thourough stretching session
Recovery conditioning
I did burpees today instead of the normal running. My lower legs were feeling beat up so I gave them a rest. I still did the normal 1 minute on, 1 minute walking around for 10 minutes total. I got a nice sweat and some heavish breathing going on, and I feel a lot better now.
Stay tuned, all time Squat PR will be set in 48 hours or so.
Training
Squat
235x5
265x3
295x1 PR!
3 sets of GHR and decline situps
20 mins of hard conditioning
Good session. 295 is an all time personal record, and it wasn’t that hard. Assistance and conditioning went well
Training:
Bench (set of chins between each set)
185x5
205x3
235x1 PR!
3 sets of dumbbell rows and lateral/rear raises
20 mins of hard conditioning
Today’s training was great. 235 is an all time pr, and it flew up. I could have gotten at least 3-4 reps. I also broke a pr on dumbbell rows with 110x10. Conditioning alsp went very well the sprints portion of it felt extremely comfortable.
training:
deadlift
315x5
340x3
385x1
405x1 PR!
3 sets of lunges and side bends
20 mins of hard conditioning
I did 385 with no psyche up and it still felt light, so I gave 405 a shot. It was just as easy. Did some assistance and hard conditioning like always. Training is coming along nicely.