[quote]Ambugaton wrote:
Sorry to hear about your foot man. I hope all is good there.
Whenever I feel like I have to “choose” between running and squatting I remind myself that there are sprinters squatting twice as much as I am, American football players who can run faster than I ever will, etc. I think there has to be a balance, where you can get better at both. I just haven’t found it yet. [/quote]
Thanks for the concern pal - it’s on the mend.
As for squatting I’m not disputing that over short distances it’ll make me faster… it’s just the long, hilly runs where I have to haul my ass up there.
I haven’t found the balance either - I’m not going to stop squatting, I’m just not going to try and get any stronger. Of all the ex marine/airborne lads I’ve spoken to, none have disputed squatting being important, but they each advised that if I want to be at the top of my game for selection/training then I don’t need to squat as much weight as I do i.e. try and get 20 reps with 135 etc.
Calisthenic Maxes - 41 pressups, 49 situps, 8 pullups (I can do more situps, I just need to speed up to get them in the 2 mintues. As for pressups, I learned that you’re not allowed to break position and then do more reps so they’ve dropped a bit).
Press - 20 x 5, 40 x 3, 50 x 1, 55 x 1, 60 x 1
Curls n shit (read the article of Wendler’s about them - keeping them to help prevent bicep tears in deadlift).
Notes - continue to smash 2 minute tests, situps is my main area of concern. Boxing this evening, foot still hurts a bit but it’ll be sound.
PM - Boxing
hahahaha he fucking had it in for us tonight.
2 rds of shadow
4 rds of padwork w/ no rest
8 rds of heavybags w/ some skipping
8 stages of circuit w/ 20-30 seconds rest between stations
Absolutey hangin’ out after training this morning as well.
Calisthenic Maxes - 41 pressups, 49 situps, 8 pullups (I can do more situps, I just need to speed up to get them in the 2 mintues. As for pressups, I learned that you’re not allowed to break position and then do more reps so they’ve dropped a bit).
Press - 20 x 5, 40 x 3, 50 x 1, 55 x 1, 60 x 1
Curls n shit (read the article of Wendler’s about them - keeping them to help prevent bicep tears in deadlift).
Notes - continue to smash 2 minute tests, situps is my main area of concern. Boxing this evening, foot still hurts a bit but it’ll be sound.
PM - Boxing
hahahaha he fucking had it in for us tonight.
2 rds of shadow
4 rds of padwork w/ no rest
8 rds of heavybags w/ some skipping
8 stages of circuit w/ 20-30 seconds rest between stations
Absolutey hangin’ out after training this morning as well.[/quote]
Haha. “Curls and shit.” That’s pretty much what I think when I do curls. That’s a hell of a long boxing session. I think I might give that a shot tomorrow or the next day. Sounds intense. What kind of circuits were you doing?
Calisthenic Maxes - 41 pressups, 49 situps, 8 pullups (I can do more situps, I just need to speed up to get them in the 2 mintues. As for pressups, I learned that you’re not allowed to break position and then do more reps so they’ve dropped a bit).
Press - 20 x 5, 40 x 3, 50 x 1, 55 x 1, 60 x 1
Curls n shit (read the article of Wendler’s about them - keeping them to help prevent bicep tears in deadlift).
Notes - continue to smash 2 minute tests, situps is my main area of concern. Boxing this evening, foot still hurts a bit but it’ll be sound.
PM - Boxing
hahahaha he fucking had it in for us tonight.
2 rds of shadow
4 rds of padwork w/ no rest
8 rds of heavybags w/ some skipping
8 stages of circuit w/ 20-30 seconds rest between stations
Absolutey hangin’ out after training this morning as well.[/quote]
Haha. “Curls and shit.” That’s pretty much what I think when I do curls. That’s a hell of a long boxing session. I think I might give that a shot tomorrow or the next day. Sounds intense. What kind of circuits were you doing?
[/quote]
Pretty standard circuits to be honest - we had stations around the gym, 8 in total, and we did 30 seconds on a station and 20-30 seconds rest before moving on. The exercises themselves were stuff like pullups, clapping pressups, burpees etc.
Time on clock was 18:35, but I’d easily take 20-30 seconds from that because of traffic and getting in and out of my house after starting timer on my phone (because my watch is broken).
Pretty stoked with this. If I can get 18 dead on the watch (w/o subtractions) then I’ll be golden. After that, next time to shoot for is 17 minutes.
PM - Gym
Trap Bar Deadlift - 70kg x 10, 110 x 5, 150 x 1 (this was going to be 3, but I felt a hamstring twinge. The rep was easy enough, but I didn’t fancy another injury. Everytime I use the trap bar I hate it… going to stick with the squat for lower body in future).
Barbell Bench - 60 x 5, 70 x 3, 80 x 1, 85 x 1 (pr), 90 x f (dodgy spotter - he kept his hands on the bar almost all the way through the rep. I got 3/4 of the way up and couldn’t lock it out anyway. 85 felt almost easy, but then 90 felt much harder than I expected).
DB Bench/DB Row - 30s x 3 / 25s x 5, 32.5s x 3 / 30s x 5, 35s x 3 / 35s x 5 (pr)
Neutral grip pullups - 3 x 6
Good day, decent PRs. Not pleased about the twinge though, but it should sort itself out.
No 6 mile run tonight, on account of a long assignment deadline being tomorrow. My on and off running partner also pulled out at the last minute which didn’t help my cause because he usually boosts my morale.
Tested my circuits though - 2 minute maxes today were 41 pressups, 42 situps and max pullups were 6. I anticipated them being this low having weight trained yesterday - I have no pullup bar either, and the door I do them off offers a degree of resistance as I’m pulling up. I also need to remember to anchor my feet with a weight plate when doing situps instead of anchoring them under the bed to make sure I don’t shift the angle of my knees when it starts to hurt.
Don’t know the distance, but it doesn’t matter as long as I’m out for 2+ hours. The main purpose of this is to build some solid endurance as well as give my shins a break from high impact. Mountain biking by its very nature is an on/off sort of session, but I try to sit on or just below my anaerobic threshold for the climbs, cruise the flats, and power the descents.
My skills are a bit rusty, and I tried to jump a 3-4ft high stairwell to a flat landing but I didn’t get enough speed up the first time and went over the bars and banged my knee - it’s a bit swollen now. Luckily, it was a grassy landing, so it wasn’t too bad. I nailed it the second time though when I had more speed!!
There was a small audience for both attempts - they didn’t seem too impressed by my antics as they weren’t the least bit concerned when they saw me eat shit haha!
Time on clock was 18:35, but I’d easily take 20-30 seconds from that because of traffic and getting in and out of my house after starting timer on my phone (because my watch is broken).
Pretty stoked with this. If I can get 18 dead on the watch (w/o subtractions) then I’ll be golden. After that, next time to shoot for is 17 minutes.
PM - Gym
Trap Bar Deadlift - 70kg x 10, 110 x 5, 150 x 1 (this was going to be 3, but I felt a hamstring twinge. The rep was easy enough, but I didn’t fancy another injury. Everytime I use the trap bar I hate it… going to stick with the squat for lower body in future).
Barbell Bench - 60 x 5, 70 x 3, 80 x 1, 85 x 1 (pr), 90 x f (dodgy spotter - he kept his hands on the bar almost all the way through the rep. I got 3/4 of the way up and couldn’t lock it out anyway. 85 felt almost easy, but then 90 felt much harder than I expected).
DB Bench/DB Row - 30s x 3 / 25s x 5, 32.5s x 3 / 30s x 5, 35s x 3 / 35s x 5 (pr)
Neutral grip pullups - 3 x 6
Good day, decent PRs. Not pleased about the twinge though, but it should sort itself out.[/quote]
Yeah I bike on mountainous terrain - it’s more fun and challenging that way. I ride by myself or with a friend or two. I’d definitely say give it a go: do some research, get a good quality mountain bike and rip up the trails. I’d say on balance, really pushing yourself on a mountain bike is tougher than on a road bike, but that’s just my opinion.
I don’t know where you are in Australia but surely there must be some good riding?
Deadlift - 150 x 1, 160 x f, 160 x 1 (grinder today)
Press - 20 x 5, 40 x 3, 50 x 1, 60 x 1
Max Calisthenics - 42 pressups, 42 situps (2 mins) and 9 pullups
Curls - worked up to 15s x 8 w/ hammer grip
Standard sort of day. Calisthenic form has been adjusted a bit so as to be uber strict - I’d rather get the numbers up slowly than get them up quick by performing them wrong.
No boxing tonight, however. My knee was fine today when lifting, but moving more dynamically aggrevates it.
DB Bench/DB Row - 30s x 3/5, 32.5s x 3/5, 35s x 3/5
Neutral Grip Pullups/Lateral Raises
Overslept this morning and missed the time I have in the morning to run.
School work is getting harder, I’m not sleeping well and I just have a general burnt-out feeling. Today was testament to this - not only did I lack physical strength, the mental aggression just wasn’t there either.
Not going into swathes of detail about the various reasons, but because I feel comfortable with my run times and still have 8 months before I even consider applying, I’m going to spend a bit of time focusing mainly on getting stronger and bigger.
4 day split with maintenance run
Today was shoulders/traps
Press - 20kg x 5, 40kg x 5, 50kg x 3, 60kg x 1,1,1 (a bit of leg drive on the last one)
Clean - 20kg x 5, 40kg x 5, 50kg x 3, 60kg x 1, 70kg x 1,1,F