vacation is approved meet is set…
22 min jog this morning then 90 push ups… away from home dealing with the wife’s very ill grandmother…
4.1 mile jog in about 45 minutes had to walk a coue time cause the right knee and ankle didn’t like the jog. Aim sure it was/ is just the muscle tightness.
This is the absolutely longest I have ever run the next closest was 3.1 at the academy
Gps tracker was off for awhile on the run tracked it with the car 4.5 miles. Much longer than I expected and a huge distance pr I hope to never break
You trying to run to get to a weight class?
[quote]JoeGood wrote:
You trying to run to get to a weight class?[/quote]
no I am a police officer and figure being big and strong is important but I should have better than average physical conditioning. I try to vary my GPP every week and figured since I am not lifting this week because I am out of town I would push a long run. I also try to incorporate some crossfit stuff for some more short term GPP and mental toughness… Crossfit is a huge mental toughness program because if you push yourself to the max then it sucks super bad.
pistol grip pull ups B/W 6,6,5,5,4,4 the 3 with palms facing me… that is all
[quote]damutt wrote:
no I am a police officer and figure being big and strong is important but I should have better than average physical conditioning. .[/quote]
What are you tring to say dog. I’m confused
^^ Hmmmm Law enforcment member. Theme song from Cops? Hello?
Well I have been using my phone all week and apparently it doesn’t download the movie clips
wasnt really looking forward to today but went anyway. have alot of pent up agression and thought I could release some of it with a p/r but no such luck. I am never stronger after a week off
warm up with .5 mile jog in 3.57
Dead lift 325x1
265x5 365x1
280x5 395x0
297.5x5 395x1
Front Squat 3x6-8 170 6/6/6
leg ext super set 35 10/10/10
leg curl 35 10/10/10
standing ab curl no
Back in Delaware this time for a funeral. Another week off from the gym but this time I am going to come up with a new plan for my meet prep. The next few months are going to be he’ll I’m afraid when it comes to my gym time
Here is a tentative plan for my meet prep. I will do bench on Monday and Squats and Deads on Wednesday. The only other accessory work on these two days will be back work. Then on Thursday I will do light speed squats, and bench with some shoulder work. I have figured goal weights that I want to be able to triple the week before the meet and have laid a plan out to do it. It starts with 5x5 work on all of the main lifts and when I stall I will move to 5x3, then 3x3 then I will pyramid up to a top three hopefully I get to my goal weights this way but who knows.
for example
205 bench 5x5
210 bench 5x5
215 3x5 2x3
220 3x3
225 3x3
230 2x3 1x2
215x2 225x3 235x3
and so on… I am hoping that it will work out but hell who knows if does not and i get to where I can not get the pyramid set I will reset and then go at it again. Dead lifts will never be more than 3x3 to keep the work load down and will not get near my max set ups… Oh yeah I am going to eat everything in sight until I get to 220 then I will have to watch it after that so I dont move up a weight class.
a little work out while on vacation…
kids enjoyed it
warm ups
bench 205 5x5
pull ups assisted 4x6 30 lbs
pull down 180 lbs 1x21
bench press 150x15
wow does not look as hard as it felt
warm ups
squat 5x5 245
dead lift
135x3
225x3
325 3x3
seated rows full range of motion
2x20 160
thats it… doesnt look like much but wow it sure hurt…
5x5 squats and then deads ought to hurt! good job mutt!
Looks like you’ve put on a little mass since the early years with your wife!
I do something similar when training for a meet. Fives then threes then doubles and singles. I always try to triple my squat and bench opener the week before the meet as well. But not my DL. I just can’t rep that lift at heavy weights.