gymrat's training to be awesome

[gymrat]

Better day today. Stair sprints.

2 sets 5 sprints, with a jog/ walk down the stairs as a break between each sprint. 5 minutes between each set.

The sprint was about 7.5 flights of stairs, but some of the flights were pretty short so I'm just calling it 7 flights.

Each sprint took me about 35 seconds. Shortest was about 34.3, longest was about 36.5

Almost puked during the workout. All in all, a good day.

[gymrat]

MOAR SPRINTS

Went to a field near my house for these. Went alright. My calves were pretty sore. My hip flexors felt a bit tired/ weak, I had trouble getting my knees up.

Here are the approximate distances:

100 m
150 m
200 m
250 m
200 m
150 m
100 m
50 m

All with a 3 minute break. Felt alright in general, was sucking air by the first 200. That's how you know your doing something right.

[gymrat]

Kept it light in terms of volume. Never went to failure today. Shoulder felt a little wonky, will work in more wall slides.

Deadlift: worked up to 295 for 1 rep... without a belt. Form actually was pretty good. I might have even been able to get one more, but I was not going to risk my back that much.

OH press: worked up to 115 for 1. Not too bad. Almost back to my strongest ever, which would be cool. I really want to get 135 by the end of the year.

Pullups: Used super strict form and did sets of 7 in between OH press sets

3 sets of 8 hanging leg raises.

And that's it.

[gymrat]

Light warm up

300m
200m
100m
300m
200m
100m

Not a bad day in terms of workouts.

In other news, I am now going to college. I also got a driver's license. News at 11.

[gymrat]

Vacation is making me laaaaaazzzzyyyyyyyyy. That and a minor knee injury.

Had to rush a workout today using the bane of my existence: hotel gym equipment.

Bulgarian split squats: 5 sets of 8 reps using 40 lb dumbbells in each hand.

Dumbbell bench press/ row: 3 sets of 8 using 50 lbs.

Not much to report. ITB is tight, especially on the right leg. Working on mobility.

[gymrat]

Yesterday's workout, posted today.

Warm up

150 m sprint
100 m sprint
50 m sprint
100 m sprint
150 m sprint

These were pretty much all out. Not fun. Glutes were on fire.

[gymrat]

Dumbbell overhead press: 5 sets of 8 with 35 lbs dumbbells

Strict pullups: 5 sets of 8

Pseudo-kettlebell swings: 3 sets of 20 with 35 lbs.

Not a bad day. Legs are very sore.

[gymrat]

500 meter sprints have a special place in my heart. They belong next to 20 rep squats and 100 rep burpees as the most [REDACTED] masochistic exercise on the [REDACTED] planet! Seriously!

To give those of you who have not ever done a 500 meter sprint, I will provide some explanation. Around the 300 meter mark in a 400 meter sprint, you start to wonder if you can finish the run. Your legs swell as they fill with blood ("the pump") and their range of motion decreases. Your vision might start to get hazy as you finish the last 100 meters of the sprint.

500s are very similar. All the same symptoms appear at the 300 meter mark, because you run 500s exactly like a 400. You just hang on for longer. At the 400 meter mark, you stop wondering if you will finish, and start wondering if you will survive. Because your mind will be so clouded by that point, you will find the resolve to finish the race. You only have 100 meters left, and this sprint won't be the one to break you. But you worry that you might not survive afterwards.

Finally when you finish, your vision starts to clear, and the nausea begins to build up in your stomach; you feel like you have a bubble-gut. You notice that your mouth is very dry. You might even puke. And then you realize that you have more 500s to come.

What I guess I'm trying to say is that more people should do 500s because they are really really fun. The mildly disturbing part is that I mean that.

In all seriousness, 500s and 400s are great conditioning tools that very few people use. They are both a test of your mental fortitude and an amazing workout. You should start doing some. On to my workout.

Warm-up

500 m sprint
250 m sprint
500 m sprint
250 m sprint

(During the regular season we have done up to 5 X 500 meters. It was not fun.)

[gymrat]

light day on the hotel stairs

4 sets of 4 floors of the following exercises:
high knees
lunges
jumps
gallop

Did this with my brother, which was kinda fun. Calves are pretty tight, especially the right soleus. Will work on those in the future.

[gymrat]

Oof. Not a fun day. Felt very sore.

Warm up

300 m
200 m
100 m
300 m
200 m*
100 m

* It was at this point that I nearly puked. Not nearly as in, I felt nauseous, bit nearly as in dry heaving over a trashcan. In fact, the only reason I didn't was because hadn't had anything for breakfast. I'm not really sure why I'm telling whoever reads this log this, but whatever. It was a notable part of the workout.

[gymrat]

Scrimmage with a nearby school, was pretty fun.

2.something mile jog to their school

warm-up

3X440 yard run at about 75-80%

jog 2.something miles back to school

stretch

Pretty good day.

[gymrat]

Fun day

Warm-up

Acceleration work. about 70m

chase the rabbit game. kind of an odd game that we use to teach baton exchanges

shotput practice. form was off.

split leg squats in the weight room.

[gymrat]

First time squatting with a bar in a while. It feels good to be back.

Worked up to 3 sets of 10 reps with 188 lbs. Not too bad.

Bench press worked up to 3 sets of 10 with 138. Also not bad.

Rows were 3 sets of 10 with 60 lbs dumbbells. I haven't really gone heavy on those in a while, it felt pretty good.

[gymrat]

Interesting day. The workout was pretty complex, but it involved a bunch of short acceleration and then long periods of high knees. A lot harder than I expected, 6/10, where 10/10 is making you pass out effort.

[gymrat]

there was absolutely no one in the gym today. Made me feel super un-motivated.

Warmed up

20 reps of 200 lbs trap bar deadlift. would have done a 20 rep squat workout for the challenge, but I had no spotters and I could easily have failed. Better safe than sorry. Still disappointed.