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Zazen training for life

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85 days left

Post by trainingforlife on Wed Jul 31, 2013 9:34 am

630am
10 minutes on stair climber

GRL Training Lvl.1 Day 6
60 squats
20 lunges
20 push-ups
3:21

8AM
All exercises were done with 25LB GR1
Chin-ups total reps 11 rest 120 second

Push-ups total reps 47 rest 90 seconds

Squats total reps 73 rest 60 seconds

Bar dips total reps 23 rest 120 seconds

Sit-ups total reps 64 rest 90 seconds

7PM
Shoulders
DB press
35x5
45x5
55x5
60x5
65x3
75x5

DB curls-all 5
35
40
45
50

Power clean & press-all 3
160 presses strict
185 first 2 strict
210 all push press

Straight bar curls
95x3
105x3
115x3
125x2
135x2

830PM
30 min amrap
30 step ups 20" box 50lbs
15 sit-ups
60 single jump rope
15 KB swings 40lbs
5 rounds + step-ups & 5 sit-ups


Last edited by trainingforlife on Thu Aug 01, 2013 11:45 am; edited 1 time in total

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84 days left

Post by trainingforlife on Thu Aug 01, 2013 11:45 am

830AM
25+lb ruck
Time-43:10
Distance- 2.54 miles

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83 days left

Post by trainingforlife on Fri Aug 02, 2013 4:06 pm

830AM with friend
Distance 1.25 miles
Time @ 25 minutes
We did 10 push-ups on one bench and 10 squats on another. They are new at training and wanted help.

11AM
DB DeadLifts
45x5
55x5
65x5
85x5
95x5

DeadLifts
300x3
345x3
395x3

DB Low Incline Bench
35x5
45x5
55x5
65x5
80x5

Flat Bench-2 second pause at top and bottom
185x3
205x3
230x3

DB Snatch-both sides
45x5
55x5
65x5
80x3
90x5

15 minutes in sauna to reflect on AM training.

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80 days left

Post by trainingforlife on Mon Aug 05, 2013 2:19 pm

Today's training session
10AM
30lb ruck test
Chin-ups 3
Push-ups 12
Squats 20
Dips 5
Sit-ups 25
Left a few reps in the tank on each movement.

DB snatch
90x5 both sides

DB bench press
65x5

Squats
275x3
315x3
365x3

GRL Training lvl 1 day 7
3 rounds in 3:53
30 squats
10 toe touches
5 push-ups

DB curls
50x5

Power clean & Press
175x1
195x1
220x1

DB press
80x3

15-20 minutes meditating and stretching in sauna.
Today's lifts were not as smooth as most days. I am done for now. If I am feeling it I will come back and do more.

130PM
Dead Lifts
335x3
375x3
415x5

Bench
190x3
225x2
245x3

Still have pains in shoulder when benching

SDLHP
135x3
205x3

Finished off with
50 push-ups on a pair of 25lb db's
50 squats holding a pair of 25lb db's

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Re: Zazen training for life

Post by Brahma Bill on Mon Aug 05, 2013 7:00 pm

So the 10 AM bodyweight circuit was all done with a 30# backpack?
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Re: Zazen training for life

Post by trainingforlife on Mon Aug 05, 2013 7:42 pm

Brahma Bill wrote:So the 10 AM bodyweight circuit was all done with a 30# backpack?
Just this part
10AM
30lb ruck test
Chin-ups 3
Push-ups 12
Squats 20
Dips 5
Sit-ups 25
Left a few reps in the tank on each movement.


I start training with 30lb wed

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78 days left

Post by trainingforlife on Wed Aug 07, 2013 5:05 pm

Today training session
With a 30lb GR1-rest was 60 seconds between sets.
Chin-ups total reps 6
Push-ups total reps 44
Squats total reps 36
Bar dips total reps 16
Sit-ups total reps 63

GRL Training lvl 1 day 8
10 sets for time-8:12
10 push ups
10 squats
No GR1 uses in the GRL training.

Clean & press-all presses strict
65x5
75x5
95x5
115x5
135x5

Stiff leg dead lifts
75x5x10

DB curls
15x10
20x2x10
25x2x10
30x10

20 minutes in sauna

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Re: Zazen training for life

Post by itlives on Wed Aug 07, 2013 5:16 pm

On the first set, is it 1set of max reps for each exercise?

Good work all the way around!
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Re: Zazen training for life

Post by trainingforlife on Wed Aug 07, 2013 5:24 pm

itlives wrote:On the first set, is it 1set of max reps for each exercise?

Good work all the way around!

Its 5 sets with a total reps as noted.

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76 days left

Post by trainingforlife on Fri Aug 09, 2013 11:32 pm

12PM
Today's training session
Body weight exercises with 30lb GR1. 5 sets with a timed 60-90 seconds rest between sets
Chin-ups total reps 7
Push-ups total reps 44
Squats total reps 46
Bar dips total reps 22
Sit-ups total reps 81

GRL Training lvl 1 day 9
For time-1:50
25 squats
40 sit-ups
No GR1

Dead lifts
135x5
185x3
225x2
245x2
275x2
315x3
340x2
385x10 could have pulled a few more if I re-gripped

Bench-all easy
65x5
95x5
115x5
135x5
155x5
175x5
205x3
225x10

Body weight exercises. No weight added (this time). Times rest 60-90 seconds between sets.
Pull-ups total reps 8
Pistols total reps 12 per side on to a 20" box. (Need to go lower)
GHD sit-ups total reps 22
Decline push-ups feet on 20" box total reps 25

7PM
Squats-
135x5
155x5
185x3
205x3
235x3
275x3
305x3
345x5

Lock out
420x6
Bar just below knee cap.

Low incline bench
80x10

Leg press
450x5
540x3
630x3
720x3

Hack squats
90x3
180x3
270x3
First time on a hack machine.

Bent over rows
135x15

Standing calf raises
170x3x10

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71 days left

Post by trainingforlife on Wed Aug 14, 2013 5:05 pm

Today's training session
6AM
Body weight exercises with 30LB GR1
Chin-ups total reps with 120 seconds rest between sets 7

Push-ups total reps with 120 seconds between sets 42

Squats total reps with 60 seconds rest between sets 57

Bar Dips total reps with 120 seconds rest between sets 22

Sit-ups total reps with 120 seconds between sets 82

1PM
Clean & Press
60x5
95x5
135x5
155x3
185x3
205x3- Only set pulled from floor each time.The rest were power cleans, pulled from the hips.

Bench Press
65x5
95x5
135x5
155x3
185x3
205x3
240x3- All reps were paused at top and bottom.

Low DB Incline Press
35x5
45x5
55x5
70x5
80x10

DB Curl/Side Lateral Superset
15x10
20x2x10
30x2x10

Body weight exercises-No weight added, rest was as needed.
Pull-ups total reps 9

Pistols to 18" box reps are per side 16

GHD Sit-ups total reps 29

Decline Push-ups feet on 18" box total reps 26

3PM
GRL Training Lvl 1 Day 10
For Time-3:28
40 squats
100 Palms to floor-toe touches,but I placed both palms to the floor while keeping legs stiff

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Re: Zazen training for life

Post by itlives on Wed Aug 14, 2013 7:41 pm

Looks like you're getting pretty loose with the toe touches!
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Re: Zazen training for life

Post by trainingforlife on Thu Aug 15, 2013 10:43 am

itlives wrote:Looks like you're getting pretty loose with the toe touches!
Yep

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69 days left

Post by trainingforlife on Fri Aug 16, 2013 12:30 pm

Training session 81613
Body weight exercises no extra weight added.
Chin-ups total reps with 60 seconds rest between sets 10

Push-ups total reps with 60 seconds rest between sets 58

Squats total reps with 60 seconds between sets 67

Bar dips total reps with 60 seconds between sets 31

Sit-ups total reps with 60 seconds between sets 100

Pull-ups total reps with 60 seconds between sets 11

Pistol total reps per side with 120 seconds between sets 20

7PM
Dead lifts
185x3
225x3
315x3
405x12
(Yes,12)

Squats
135x3
225x3
315x3
365x3


Last edited by trainingforlife on Fri Aug 16, 2013 10:37 pm; edited 1 time in total

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Re: Zazen training for life

Post by itlives on Fri Aug 16, 2013 3:51 pm

How many sets?
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Re: Zazen training for life

Post by trainingforlife on Sat Aug 17, 2013 10:31 am

itlives wrote:How many sets?
5

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Re: Zazen training for life

Post by Dave on Sun Aug 18, 2013 10:00 pm

trainingforlife wrote:
7PM
Dead lifts
185x3
225x3
315x3
405x12
(Yes,12)
Not saying I know how accurate it is, but the ExRx 1RM calc thinks that with a 500 pound deadlift you should only be able to do 350 x 12, so this is really good news.  When were you thinking about going for a new max?
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Re: Zazen training for life

Post by trainingforlife on Sun Aug 18, 2013 10:18 pm

Dave wrote:
trainingforlife wrote:
7PM
Dead lifts
185x3
225x3
315x3
405x12
(Yes,12)
Not saying I know how accurate it is, but the ExRx 1RM calc thinks that with a 500 pound deadlift you should only be able to do 350 x 12, so this is really good news.  When were you thinking about going for a new max?
My 5/3/1 app says that 405x12 should be a 1 rep max of 583, I have not pulled 500 in years. In short I am not 100% sure when I will max out again. This upcoming week looks like this.
Clean & Press 225x1 (will be push press)
Dead Lifts 430x1
Bench 250x1
Squats 385x1
I want 3-5 reps on each. Here lately the squats have been harder than I liked. A lot has to do with food and sleep which somedays I don't get a lot of.

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Re: Zazen training for life

Post by trainingforlife on Sun Aug 18, 2013 10:21 pm

Looking at my PR page i have hit 430x5, so I hope to bet that this week

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66 days left

Post by trainingforlife on Mon Aug 19, 2013 10:49 pm

Push-press in rack
95x5
135x3
185x3
225x4 PR on reps by 2

Dead lifts-Week 3
185x5
225x3
275x3
340x2
385x2
430x8 PR on reps by 3

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Re: Zazen training for life

Post by Dave on Tue Aug 20, 2013 12:48 am

trainingforlife wrote:My 5/3/1 app says that 405x12 should be a 1 rep max of 583, I have not pulled 500 in years.
Cool, I'll be keeping an eye out then.
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64 Days Left

Post by trainingforlife on Wed Aug 21, 2013 10:44 pm

Todays Training
4PM
20+Lb GR1 Exercises
Chin-ups total reps 7
Hand Release Push-ups total reps 17
Squats total reps 40
Bar Dips total reps 19
Sit-ups total reps 28
Pull-ups total reps 5
Pistols total reps per leg 12
GHD Sit-ups total reps 24 no GR-1

6PM
4 rounds 26:24
400m
50 Sit-ups
50 Flutter Kicks 1 per leg

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62 Days left

Post by trainingforlife on Fri Aug 23, 2013 8:50 pm

20Lb Ruck
Distance-3.15
Time:52:24

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61 Days Left

Post by trainingforlife on Sun Aug 25, 2013 12:13 am

Kelly-Modified
5 Rounds 38:45
400 meter run
30 18" bleacher jumps
30 20Lb SandBag Shots

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59 Days Left

Post by trainingforlife on Mon Aug 26, 2013 1:01 pm

2 Rounds 25:19
50 Horizontal Rows
50 Push-ups
50 Squats
50 Sit-ups

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58 Days Left

Post by trainingforlife on Tue Aug 27, 2013 10:08 pm

6AM
Walk/Run
Distance-3.39 miles
Time-49:03

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57 days left

Post by trainingforlife on Wed Aug 28, 2013 10:41 pm

2PM
WoD 1
5 Min AMRAP-3 rounds completed
100 jump rope
10 DB thrusters 15LB each
timed 5 min rest

WoD 2
5 min AMRAP-5 rounds completed
30 jump rope
10 toes to bar
timed 5 min rest

WoD 3
5 min AMRAP-4 rounds completed
10 box jumps 24"
5 bar dips
timed 5 min rest

WoD 4
5 min AMRAP-3 rounds completed
10 KB swings 40lb
5 DB bur-pees 25Lbs each

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56 Days Left

Post by trainingforlife on Thu Aug 29, 2013 9:29 pm

Between 6-9am
Ran a total of 6.3 miles

10AM
6 rounds 17:20
10 dead lifts 135lbs
10 hand release push ups
10 DB thrusters 10lbs each
10 pull-ups

Weakest areas cardio & pull-ups. Never hit less than 7 reps on everything but pulls.

No it did not take me 3 hours to run 6.3 miles. I did two different runs today totally that amount of miles

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55 days left

Post by trainingforlife on Fri Aug 30, 2013 2:26 pm

Today's training
8AM
GR 1 walk/ran 3.1 miles 52:49

930AM
20LB GR1 exercises
Chin-ups total reps 6
Push-ups total reps 16
Squats total reps 45
Bar dips total reps 21
Sit-ups total reps 25

4 rounds 17:39
20 box jumps 24"
10 lunges 1/per
20 push-ups
Train with a 20lb GR1

Now it's time to eat,relax,and play some StarCraft till 3PM.

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50 Days Left

Post by trainingforlife on Wed Sep 04, 2013 3:35 pm

9AM
Squats
95x8
115x5
135x3
160x5
185x5
205x3
245x1
260x1
305x1
345x5

Leg Press-Plts per side and reps
1x5
2x5
3x3
4x3
5x3
6x3
7x3

Straight Bar Curls
45x10
65x8
105x3
120x3
135x1

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49 Days Left

Post by trainingforlife on Thu Sep 05, 2013 1:04 pm

8AM
3.1 miles in 49:45

9AM
Strict Press
45x10
65x5
85x5
95x5
115x5
135x5
155x3
185x1

Push-Press
205x5

10AM
GRLT Lvl. 4 Day 2
2 rounds 5:06
40 Short Bridges
30 Bench dips
30 Dead Bugs

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48 Days Left

Post by trainingforlife on Fri Sep 06, 2013 5:39 pm

Today's training
Dead lifts
225/5
275/5
315/3
340/5
385/5

Flat bench-full 2 second count at top and bottom.
135/5
165/5
185/5
205/5
225/5

DB curls
20/10
25/5
30/5
35/5
40/5
45/5

Below-heaviest weight program called for.

Low incline DB press
60/20

Stiff leg dead lifts
115/20

Power up right rows
115/10

Bent over rows-over handed
135/20

Seated/Standing calf raises- plates/sets/reps
1/2/10
2/2/10

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Re: Zazen training for life

Post by Dave on Sat Sep 07, 2013 12:04 am

I've got to start hitting 5 x 5 deadlifts too if I'm ever going to catch up to you.
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Re: Zazen training for life

Post by trainingforlife on Sat Sep 07, 2013 12:15 pm

Dave wrote:I've got to start hitting 5 x 5 deadlifts too if I'm ever going to catch up to you.
I like to mix it up sometimes sets of 1,3,5 ans every now and then 10's. JUst stick with it strength is built over time.

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Re: Zazen training for life

Post by Dave on Sat Sep 07, 2013 2:50 pm

Yeah, you're right. I just remember making great progress when 5 x 5 was in the mix. Anyway, thanks for the encouragement.
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45 Days Left

Post by trainingforlife on Mon Sep 09, 2013 6:47 pm

Todays Training.
930AM
Strict Press
135x5
160x3
185x2

Push-Press
215x5

1030AM
GRLT lvl. 4 Day 3
4 Rounds
20 Bur-pees
12 Pull-ups
Time:15:46-Way too slow

1PM
Straight Bar Curls
50x5
65x5
85x5
105x5
115x5

DB Curls
20x10
30x10
45x5
50x5

Upright Row-Heaviest weight program called for
115x10

2PM
Body Weight Movements-No GR1 1 Min rest between sets and exercises, The total of 5 sets is below
Chin-ups 11
Hand Release Push-ups 36
Squats 70
Bar Dips 31
Butterfly Sit-ups 90
Strict Pull-ups 5
Handstand Push-ups 14
Pistol to 12" box per leg 12
Toe 2 Bar 15

3PM
Betty
12 Push-Press 135LBs
20 Box Jumps 24"
Time:14:42-Too Slow

At 6PM I have a 2 mile run, but the time does not matter because its at clients pace.

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44 Days Left

Post by trainingforlife on Tue Sep 10, 2013 12:55 pm

Today's training was more of an active recovery day. Focused more on stretching

6AM
1 mile walk to warm up before I stretched for 10 min

9AM
Flat Bench
135x2
155x2
185x2
205x2
225x2
240x3

Low incline DB press
30x10
35x10
40x10
45x10
50x10
55x10
60x10

10 min in sauna stretching

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43 Days Left

Post by trainingforlife on Wed Sep 11, 2013 4:30 pm

9AM
Deadlifts
115x5
135x5
155x5
185x5
205x5
245x3
275x3
315x3
360x3
405x3

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Re: Zazen training for life

Post by Dave on Wed Sep 11, 2013 4:31 pm

43 days til what?
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Re: Zazen training for life

Post by GreekPT on Wed Sep 11, 2013 6:51 pm

Zombie Apocalypse - buy your weaponry soon. ;)

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Re: Zazen training for life

Post by Dave on Wed Sep 11, 2013 11:01 pm

I've got a few surprises around the place for those dead heads. :mrgreen:
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Re: Zazen training for life

Post by trainingforlife on Thu Sep 12, 2013 9:11 am

:dinorun: 

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42 Days Left

Post by trainingforlife on Thu Sep 12, 2013 1:04 pm

Today's training
1.
4 Rounds-2:30
8 squats
4 lunges
10 knee push-ups

2.
2 rounds-1:24
15 super man
15 dead bug

3.
4 rounds-2:14
10 squats
10 knee push ups

4.
4 rounds-2:28
10 bird dog
10 sit ups

5.
10 rounds-6:30
2 box jumps 24"
8 leg lever
3 knee push up

6.
4 rounds-4:13
15 squats
5 lunges
5 knee push ups

15 min in sauna

Notes: A times two minutes between training sessions.

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41 Days Left

Post by trainingforlife on Fri Sep 13, 2013 6:42 pm

Squats
10am
135x3
155x3
175x3
205x3
245x3
265x3
325x3
365x3

Leg press
290x10
360x10
450x5
510x5

Stiff leg deadlifts
115x15

Bent over rows
115x10
135x10
155x10

Low incline DB press
30x10
40x10
50x10
65x10

Seated rows-all easy
30x10
45x10
60x10
75x10
90x10
105x10
135x10

Lateral pull downs
165x5
225x5
Ego lift just wanted to see if I could do the whole stack

20 minutes in sauna

130pm
Body weight movements,rest mixed. 5 sets total of all sets below.
Chin-ups 7
HR push-ups 30
Squats 77
Bar dips 33
Sit-ups 51
Pull-ups 8
Pistols each leg to 12" box 12
HSPU 6
Toes 2 Bar 18

Shoulders feeling weak,so I stopped at 2x3.

3pm
100 KB sdlhp 40#
Then
100,80,60,40,20 Jump rope
100,40,30,20,10 sit-ups
Time: 17:34
Weakest areas cardio & sit-ups. After the first 50,it was sets of 5-10's.

Overall not too bad. I've had one meal today,so strength was a bit down. I was about to do the reps and weight my programming called for,so no set backs as of yet.

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38 Days Left

Post by trainingforlife on Mon Sep 16, 2013 7:09 pm

Today's training
Shoulders
Push-press
135x5
185x3
205x3
225x3

Straight bar curls
95x3
105x3
115x5

Power up right rows
135x5

DB curls
30x10
40x10
50x5
20 minutes in sauna

Today I did just enough to get it done.

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Post by trainingforlife on Tue Sep 17, 2013 1:10 pm

Today training
Deadlift
135x5
155x5
205x3
255x3
340x3
385x3
430x7

Bent over rows
95x15
115x15

Stiff leg deadlifts
155x10

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Re: Zazen training for life

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