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Old 03-24-2014, 10:04 PM   #1191
jdmalm123
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conditioning is poor.
wasn't really pushing this to be conditioning, but was disappointed with how quickly i fatigued...like every other set.

Jump Rope- barely made two total minutes with misses. could not get more than 2-3 single leg hops when I tried.
Hold Squats x10 - fine
Fast Squats x10 - fine
Jump Squats x10 - quad burn/fatigue
135 Squat x10 - ok
Spiderman PU x10 - tiring
Birddog PU x10 - ok
UH Row 45x10 - light
UH Curl 45x10 - distracting right bicep pump
UH Cuban 45x10 - ok
OH Row 45x10 - ok
OH Rev Curl 45x10 - right forearm extensors and left forearm flexors goofy
OH Bradford 45x10 - tiring
Pull up BWx10 - ok
Knee Raise x10 - slow, grip lock
Hang 10 seconds - grip shot
Leg Press x10 - good stretch hams/calves

DB Row
60 x 12 (to failure)

Chin Up
BW x 8 (to failure)

BB Row
135 x 7 (to failure)

Upright Row
45 x 15 (near failure)

I'm only good at the things I have been training and I haven't been training conditioning at all really. Since I have the tough mudder as a goal and conditioning will be key, i think i need to shift the focus of my training. What's hard is that whatever I focus on will cause me to lose ground in another area, so it's a conscious choice to move away from strength a bit to get in shape.

I learned something from this session and will build on it...
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Old 03-25-2014, 08:11 AM   #1192
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Nice volume brother.

Quote:
Originally Posted by jdmalm123 View Post
I haven't been training conditioning
Introduce yourself to the prowler. You'll hate me at first but thank me later.
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Old 03-25-2014, 10:38 AM   #1193
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Quote:
Originally Posted by jdmalm123 View Post
Thanks.

Medically, there's no placebo with your Thyroid. It either works properly or it kills you.
I wasn't implying it was bud! Just saying about you saying it was expensive pee haha! I use BCAAs and Glutamine. I find it hells but may just be a Placebo!

Who knows lol!
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Old 03-25-2014, 10:41 AM   #1194
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Nice work dude!!

Quote:
Originally Posted by Thorney View Post
Nice volume brother.



Introduce yourself to the prowler. You'll hate me at first but thank me later.
I love the Prowler <3
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Old 03-25-2014, 04:33 PM   #1195
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I don't think you have to sacrifice strength in order to get in condition JD!
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Squat 205 (451.94) 11/16/2014
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Old 03-26-2014, 12:57 PM   #1196
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One word "FARTLEK"

In 6 weeks it took my from cramping up 10min mile to sub 6 bw 230ish.
Started week 1 with the normal program then just kept modify it with longer durations sprint times. THIS WAS MY OWN MODIFICATION, I however later read that Fartlek has many variations. Hmm imagine that, I somehow modified this program which mimic technique that had already been established, natural progression to extend the sprint interval times just hadn't read it.

Assumicide: to make an assumption based on inconclusive facts.
Doesn't belong here but confident you'll make the connection JD.

You might be able to have your Mudder and Powerlifting progression too JD.
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Old 03-26-2014, 09:20 PM   #1197
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Quote:
Originally Posted by Thorney View Post
Nice volume brother.

Introduce yourself to the prowler. You'll hate me at first but thank me later.
Thanks. Never had one, but I will bring back some stuff like tire flipping, etc. that worked for me before. Plus, there's lots of serious hills/mountains here!

Quote:
Originally Posted by JumpmanRugs View Post
I wasn't implying it was bud! Just saying about you saying it was expensive pee haha! I use BCAAs and Glutamine. I find it hells but may just be a Placebo!

Who knows lol!
I hear ya. Unnecessary supps are placebo at best.

Quote:
Originally Posted by JumpmanRugs View Post
Nice work dude!!
I love the Prowler <3
2 votes for the prowler!!

Quote:
Originally Posted by KD5NFW View Post
I don't think you have to sacrifice strength in order to get in condition JD!
Yeah, that's true...I don't mean "sacrifice" as much as prioritize. Either way, I'm fine with any trade offs since I'm overdue for getting back to single digit BF% and having respectable endurance.

Quote:
Originally Posted by OneMorePlate View Post
One word "FARTLEK"

In 6 weeks it took my from cramping up 10min mile to sub 6 bw 230ish.
Started week 1 with the normal program then just kept modify it with longer durations sprint times. THIS WAS MY OWN MODIFICATION, I however later read that Fartlek has many variations. Hmm imagine that, I somehow modified this program which mimic technique that had already been established, natural progression to extend the sprint interval times just hadn't read it.

Assumicide: to make an assumption based on inconclusive facts.
Doesn't belong here but confident you'll make the connection JD.

You might be able to have your Mudder and Powerlifting progression too JD.
haha. I actually planned on putting sprints into the rotation. I do get what you're saying. Thanks for the reminder and example.
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Old 03-26-2014, 09:37 PM   #1198
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Well, after a few days of worry and kvetching...


Jump Rope: ~1min x 2
Squat: BW x 10 x 2
Push up: BW x 10 x 2
Pull up: BW x 6 x 2
Leg Press+Ext: BW x 10 x 2
Bradford Press: 45 x 15 x 2

DEAD LIFT
135x3
185x2
225x1
275x1
315x1 (belt)
355x1 (belt)

>>triset with<<

SIT UP
45 x 10 x 6

>>triset with<<

SIDE BEND/ROTATION (alternating)
45 x 10/side x 6

Finished with...

WRIST ROLLER
5 x Extension x 2
5 x Flexion x 2

CoC Gripper
G x 10/hand
S x 10/hand
T x 10/hand
1 x 3/hand (just shy of full close on left hand for 2/3)

After almost a week of light days and rest, felt very motivated to lift.
Didn't really need the belt, but want to get used to it again in preparation for 4 pps.
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Old 03-27-2014, 08:20 AM   #1199
Thorney
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Some nice DLs in there brother. 4 plates just around the corner
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Old 03-27-2014, 09:46 AM   #1200
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That's till strong volume for "poor conditioning". Are you doing timed sets for bodyweight exercises? I think a couple of years back EDT (Escalating Density Training, I think) was making waves on the interwebs about increasing volume in fixed time.

Nice deadlifting next session as well.
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