|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
10 Overhead squats (135lbs) 10 Box jump overs (24� box) 10 Fat bar thrusters, (135lbs) (use regular bar) 10 Power cleans (185 lbs) 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power cleans (185 lbs) 10 Fat bar thrusters, (135 lbs) 10 Box jump overs (24� box) 10 Overhead squats (135 lbs) Time Cap: 20 minutes
I made it to the second round of thrusters for a total of 84 reps at the time cap.
|
|
|
|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
8 rounds for time (17min cap): 20 squats 20 pushups
6 rounds + 7 squats at the time cap. Was supposed to do ring dips, but I have a hard enough time with pushups which I subbed in.
|
|
|
|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds
35:33
|
|
|
|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
5 rounds for time 400m Run 15 overhead squats, 95#
20:31
|
|
|
|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
5 rounds for time: 45# Sumo Deadlift Highpull - 75 reps 24" Box Jumps - 10 reps Rest 1 minute
21:40
|
|
|
|
Joined: Jun 2006
Posts: 46,361 Likes: 19
Campfire 'Bwana
|
Campfire 'Bwana
Joined: Jun 2006
Posts: 46,361 Likes: 19 |
Is it OK if I post on the 2015 Pointer workout thread?
JK pointer. Passed a milestone today, 8 weeks post shoulder surgery and finally I'm starting mild strengthening stuff. Was in a sling immobilized for 6 weeks, then 2 weeks of just passive range-of-motion stuff, now a small bit of active work.
Now that I can swing the arm, I did some box jumps, felt good.
No sumo deadlifts or pullups yet.
A wise man is frequently humbled.
|
|
|
|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
Ha! It was beginning to feel like I was talking to myself...
Saturday's workout put quite a kink in my arms. Biceps and/or tendons are new wire fence tight still. 375 reps in 22 minutes...
Today: As many reps as possible in 9 mins: Hang Squat Clean - 155# - 9reps US Kettlebell Swings - 70# - 12 reps Shoulders to Overhead - 155# - 15 reps
41 total reps/1 round plus 5 cleans.
|
|
|
|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
Backsquat 5-5-5-5 225-275-295-295
Every 3 minutes on the 3 minutes execute the following:
2 rounds 10 back squats, 135#/95# 10 bar facing Burpee’s
If the repetitions are completed under the time cap, the athlete may continue to progress. Every round, increase each movement repetition by 2 reps.
Post total reps to comments.
36 reps.
Last edited by pointer; 02/03/15.
|
|
|
|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
30 dumbbell clean and jerks, 45# 10 Knees to Elbows 90 Jump Rope reps 20 dumbbell clean and jerks, 45# 20 Knees to Elbows 60 Jump Rope reps 10 dumbbell clean and jerks, 45# 30 Knees to Elbows 30 Jump Rope reps
16:40
|
|
|
|
Joined: Oct 2009
Posts: 5,197
Campfire Tracker
|
Campfire Tracker
Joined: Oct 2009
Posts: 5,197 |
45 minutes cardio 0500 every morning, followed by ab work, and stretching. 25-30 miles hunting coyotes with 40# pack every week. Proper diet......the very hardest part.
Luck....is the residue of design...
|
|
|
|
Joined: Jan 2007
Posts: 20,832 Likes: 3
Campfire Ranger
|
Campfire Ranger
Joined: Jan 2007
Posts: 20,832 Likes: 3 |
Probably the best all-around fitness program listed on this entire thread.
laissez les bons temps rouler
|
|
|
|
Joined: Apr 2005
Posts: 13,787 Likes: 6
Campfire Outfitter
|
Campfire Outfitter
Joined: Apr 2005
Posts: 13,787 Likes: 6 |
45 minutes cardio 0500 every morning, followed by ab work, and stretching. 25-30 miles hunting coyotes with 40# pack every week. Proper diet......the very hardest part. For me that is 100% correct.
|
|
|
|
Joined: Feb 2002
Posts: 13,678 Likes: 2
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2002
Posts: 13,678 Likes: 2 |
45 minutes cardio 0500 every morning, followed by ab work, and stretching. 25-30 miles hunting coyotes with 40# pack every week. Proper diet......the very hardest part. Well done! You've definitely done better in life choices than I.
|
|
|
|
Joined: Jun 2006
Posts: 46,361 Likes: 19
Campfire 'Bwana
|
Campfire 'Bwana
Joined: Jun 2006
Posts: 46,361 Likes: 19 |
50 minutes cardio at the gym, going over for PT on the shoulder after work.
It's been a long time since I allowed a 20-something woman to hurt me that bad and get away with it......
A wise man is frequently humbled.
|
|
|
|
Joined: Feb 2011
Posts: 11,273
Campfire Outfitter
|
Campfire Outfitter
Joined: Feb 2011
Posts: 11,273 |
I have started focusing on a Push/Pull/Leg +2 "other" days program, and centering my workouts around Bench press, Dead-lift, and Front Squats as Vek described. I'm pretty skinny and I'm trying to gain some weight and mass, but it's proven to be difficult so far... Sort of a fun process though...
Tanner
|
|
|
|
Joined: Jan 2007
Posts: 20,832 Likes: 3
Campfire Ranger
|
Campfire Ranger
Joined: Jan 2007
Posts: 20,832 Likes: 3 |
and centering my workouts around Bench press, Dead-lift, and Front Squats as Vek described. Tanner Been concentrating on these. Back symptoms have improved dramatically. Seem to be stronger thru the core. 20 somethings are not all that important in that I prefer full grown women.
Last edited by battue; 02/04/15.
laissez les bons temps rouler
|
|
|
|
Joined: Jun 2006
Posts: 46,361 Likes: 19
Campfire 'Bwana
|
Campfire 'Bwana
Joined: Jun 2006
Posts: 46,361 Likes: 19 |
Yep, I heard you like to live large.
A wise man is frequently humbled.
|
|
|
|
Joined: Jan 2007
Posts: 20,832 Likes: 3
Campfire Ranger
|
Campfire Ranger
Joined: Jan 2007
Posts: 20,832 Likes: 3 |
laissez les bons temps rouler
|
|
|
|
Joined: Sep 2005
Posts: 1,397
Campfire Regular
|
Campfire Regular
Joined: Sep 2005
Posts: 1,397 |
Tanner, A couple years ago (I was 50 at the time) I read some stuff by Martin Berkhan and decided to give it a try. I got measured every other week in a hydrostatic tank and consistently added muscle mass and decreased body fat. Essentially it has to do with reverse pyramid supersets where the first set is the max you can get 3 reps then you immediately drop 10% and do 3 more reps, drop 10% and 3 more reps, with no break in between. Here's a link to some of his stuff Berkhan's leangains
What would Porter Rockwell do?
|
|
|
|
Joined: Sep 2009
Posts: 13,860
Campfire Outfitter
|
Campfire Outfitter
Joined: Sep 2009
Posts: 13,860 |
I have started focusing on a Push/Pull/Leg +2 "other" days program, and centering my workouts around Bench press, Dead-lift, and Front Squats as Vek described. I'm pretty skinny and I'm trying to gain some weight and mass, but it's proven to be difficult so far... Sort of a fun process though...
Tanner Rippetoe's Starting Strength program with NO MODIFICATIONS. That also means you must drink one gallon of milk each day. No running. Front squats are not a mass builder, though they are excellent for core strength. Rippetoe has been getting average joes retard-strong for a generation. Glenn Pendlay has been training pro athletes nearly as long. You can take whatever they say to the bank.
Last edited by Glocktard; 02/04/15.
|
|
|
|
506 members (12344mag, 1234, 17CalFan, 160user, 10Glocks, 10ring1, 46 invisible),
13,436
guests, and
930
robots. |
Key:
Admin,
Global Mod,
Mod
|
|
Forums81
Topics1,195,116
Posts18,542,177
Members74,057
|
Most Online21,066 May 26th, 2024
|
|
|
|