Your last session/workout!

Mattys

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When I was on PRMC it was 1 person fidget and you all get extra phys, so if you want to get popular with the lads then I wouldn’t move a muscle! Something my dad (Ex Army) always remembers being told in drill was to only move if you’re going to sneeze or die:D
Agh that’s good to know haha

Was just curious as it’s proper dripping down the face constant eye sting if you don’t wipe it so just didn’t know what the approach was as some don’t sweat but then people like me it can be very excessive!

I guess asking the pti for a wipe down would be a silly move *text deleted*
 

Corona

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Yeah maybe toning it down a bit until there healed properly is a better approach that over doing it to quick.
Do you think doing 3x 3 mile runs per week is good if your suffering a lot with shin splints even if on the softer ground as that seems quite a bit to run or it’s just me *text deleted*?
This is what I thought at first too, way back in September. However due to resting my shins and doing very little running for 1.5years and that not having fixed them the specialist I saw said I needed to 'experiment' and run until I got a 5/10 pain and stop (this was way back in October time I think, and was when the 2 minute runs started).

After numerous set backs (own fault pushing too hard) currently at 35 mins (but slow) running with accompanying shin pain ranging from 4-6/10. I did get to a stage a few months ago where I could do 40 mins with no pain at all but then pushed too much and ruined my progress.

Hopefully this month will just be building up to those 3 x 3 mile runs, like this week I am only doing 2 35 - 40 minute runs. Will create a new thread
 

Peppers

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AM:
vPJFT+

PM:
Circuit with 1 minute rest between rounds
Pull-ups 5/4/3/2/1
Push-ups 20/20/20/20/20
Leg raisers 20/20/20/20/20
Finish up with a bonus round of AMRAP.
Today I got an extra:
5 x pull-ups
15 x Push-ups
26 x leg raisers
 

ALDL9RM

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Arnys thursday hill sprint session-vomit-started arnys again on monday so we'll see how it goes!
 

Mattys

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Just finished the 2nd 3x 1600m this week bit gutted as I didn’t time the 1st set today and the first 2/4 laps of the 400m really did feel like I shifted and shot my wod to soon so wouldn’t been interesting to see what the time was next 2 sets were just in the 10min rage.

I feel great going to test the 2x 1.5 mile on Monday just for distance see how I manage that.
 

stoic_phys

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3 mile run @ 7.40 min/mi

20 min plank, every time break perform 2 burpees.
Straight into 3 rounds (21, 15, 9) of Squats, PressUps, Butterfly Sit Ups.
 

stoic_phys

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Not to sure, I find them easier to be honest. Was part of a phys challenge on insta to get a cheeky sticker aha so just followed what was set out.
 

Chelonian

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Approaching the 'big six-oh' it is both depressing and inspiring reading this thread. :)
Top content.
 

thirdtry

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After smashing the intense circuits earlier in the week it was back to a strength building session today.

Supersets x5:

- 15 Jump Squats
- 15 Decline Press-Ups (slow down fast up)

- 20 Back Squats @40kg (plus whatever my cheap bar weighs)
- 10 Pull-Ups

- 6 OHP @40kg
- 16 Jumping Lunges (8 /leg)

Then as a Finisher, 3x:

- 12 Jump Squats
- 20 Press-Ups
- 1 Minute Plank


Some science behind the progression from Jump Squats to Weighted Squats to Jumping Lunges (or lunges in general).
Ross Edgley talks about how the ideal strength session should follow the sequence of:

1) Plyometrics (explosive) to prime the muscle fibres for power and explosivity.

2) Compound. The big 'meat' of the session. The squats, deadlifts, whatever.

3) Unilateral. In this case the lunges (which I made plyometric again). This is specific movements that isolate muscles. See also pistol squats, or upper body it could be single dumbbell shoulder press for example.

Then in my Finisher I included some jumps again because, again Ross Edgley, talks about getting a good lactic finisher. Could be a mini circuit like above or could be sets of bastards or bear crawls. Basically just tells your body to go mad and recover hard once you feed it.
 
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Mattys

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10x 30sec dead hangs
5x 4 resistance band pullups


The band I’m using is very difficult (thick) so doesn’t stretch to much so trying to get in it is a nightmare!

From next week on going to make back workouts a priority and do them as frequent as possible as I really need to get this sorted (pullups that is).
 

LilInac

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LAST SUNDAY
sprints felt good but the insoles acted up took em off the last km in total 4miles (sprints inc) total 44mij bit slower.

WEDNESDAY
Hill sprints 10 in total 3km in 19:45 finally under the 20min mark feeling there getting easier so going to up them this week I think

TODAY
5km in total 28.45 felt OK insoles acting up a bit but feel my ankle problem is getting a lot better with them in so going to have to get through that pain have been moisturizing them every night.
 

Mattys

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10x 50m Jerry can walks
5x 10 of weights
5x 10 tricep dips
3x 4 resistance band pull ups
2x 25 press/situps

*text deleted* make new training routine for next week after and will up it and remove a few things I don’t feel are needed now!
 
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