I suck as much air in as possible, very much like when I squat, and hold it for as long as reasonably possible. The longer i can keep that first deep breathe for, the more reps i’ll get done. Gives me a really solid base to press from.
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Never tried holding in the first breath. I will give that a go next time, thank you for the tip!
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No worries. If there’s anything i’m good at, it’s plagiarising @T3hPwnisher pressing tips.
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Training plan update. Things are about to look a little different in here.
I really enjoyed breaking up 531 into 2 days a week. It allowed me to push conditioning and focus less on barbell numbers. Numbers are great, but these last weeks have shown me how far gone my conditioning is.
Many of you have shown what a beast you can become when you combine conditioning with lifting. There are some incredible athletes on this forum.
I also mentioned I want to start training for something specific. I have a race in mind, but, the dates for 2023 have not been announced yet, so more on that later. I want to be competitive for it. And have fun, of course, but I can’t simply leave my goal at: finish.
Let’s just say my training is about to be a bit of heavy lifting, a bit of Crossfit (I know, just work with me here), a bit of running (never thought I would do that again).
First block will be 9 weeks. Running a program from outside of Tnation. It is from a gym local to me. Also threading in a couch to half marathon plan. I know I am not starting from the couch, but my shins will think I am.
There you have it, new program starts next week.
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Monday
Gym Jones Summa W1D1
10 Rds:
Even: Goblet Squats, 10, 8, 6, 4, 2
Odd: 3 broad Jumps
Squat:
7 x 135
7 x 145
7 x 155
7 x 165
7 x 185
Bench:
7 x 85
7 x 90
7 x 95
7 x 105
7 x 115
Bulgarian Spilt Squat
3 x 10 x 22.5
SS
One Arm Incline DB Bench Press
3 x 10 x 35
Conditioning:
8 rds Tabata
1st Tabata: Explosive step ups
Then
2nd Tabata: Pushups (42 total)
Just as I suspected. Conditioning is not where I want it to be. The pushup tabata was broken up by random planks and some knee pushups (not counted in the total) 4 tabata minutes are not like regular minutes. I was still sweating in my work shirt on my commute. Good thing I sit 20 ft away from my coworkers…
Squats and bench felt good. I was able to handle more weight than I thought over that many reps. That was nice.
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I’ve never seen qnyone run a Gym Jones program, excited for this. I’ve followed them from afar simce the Mark Twight days.
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I am excited too, it will be different from anything I have done, but keeps the big 4 enough to make me happy.
They are down the street from me and Mark Twight is a beast (talk about an amazing climber). I figured Jones is a good way to dip my toes into more Crossfit type programs.
I like that they focus on training athletes for their sports, not to be better at Crossfit.
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Yeah, i always liked the Gym Jones attitude of using your fitness for something, no fitness for the sake of fitness.
If you haven’t read Mark Twights book “Kiss or Kill”, i highly recommend it. Guy has a very unique viewpoint on the world.
Edit: does that mean you’re also close to Dan John?
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I thought Dan John lived in California? He did throw for Utah State University though, maybe he is still here.
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Based around Salt Lake City, i believe.
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Well that is awesome, he is close then. I honestly hadn’t looked into him much. I am slacking.
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Tuesday
Run/Conditioning
10 rounds
1 minute running
1 minute walk
After arounds 5 and 10, 10 Burpee Pullups.
I combined running and burpees, that is not awesome. I think Ill keep that. I happen to run by two parks within two miles, I use the monkey bars for pullups. One of the parks has swinging monkey bars. Those pullups where extra shaky.
I get unbearably itchy after not running consistantly. Happens the first few times out. My legs feel it the worst and my skin turns splotchy pink. After two or three runs it goes away, as long as I keep running at least once a week. I have never figured out what causes it. At least it goes away. Today was day one of that.
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You might be the first person who is actually allergic to running lol
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Ha. Sounds feasible, let’s go with that.
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There’s such a thing as exercise induced anaphylaxis, but it’s interesting for it to be just one particular exercise.
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I also tried this and it was very not awesome.
Are you running through any long grass or the like?
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I had no idea this was a thing! I don’t seem to have most of the other symtoms, plus as you said, it is just with running. Always has been.
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No long grass, well, only enough to cross the lawn to the playground at the parks. The rest was tarmac. No known allergies here either.
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Well i guess you must just be allergic to running. I’m so jealous.
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Wednesday
Gym Jones Summa W1D2
5 min easy assault bike
5 rds: 10 sec sprint/50s easy
Main Work:
Power Cleans
3 x bar
3 x 75
3 x 95
30 min EMOM/10 rounds
Min 1: 3 Power cleans (95lbs)
Min 2: Max cals assault bike (ended at 110 total)
Min 3: Rest
Walking Lunge
1 x 50 x 20 DBs
Burpees
1 x 50
It is only day 2 and I am realizing how much intensity I have have short changing myself. It is almost an hour since wrapping this up and my face is still red.
The Burpees were slow, slow after about 15. Took 8-9 minutes for those.
Legs are tired and so sore from the last two days. Doing my best penguin walk everywhere.
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