September-Dec: Triathlons, PL, bjj, MT, injuries and more

GarrettPeuse

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Goals;
Heal injuries(elbow tendonitis, achili3s tendon itis, shoulder tendonitis, lower back, knee fucked)
Not getting injured-- will experiment with different type of lifting to avoid this

Build base for next 3 months, develop light workout loads
Read/homework/write 10hrs a week while doing LSD(work up to 15)


Diet: no dairy, not nuts, keto


Compete every month:
October 6th +20th bike race
Powerlift comp October 28th




2hrs of physical therapy a week
3 boxing techniques sessions
3 kick boxing technique sessions
2x 5hr lsd cardio sessions




Stretch: everyday for at least 30min while studying

Lift:
Squat/deadlifts 3x a weeks
 
Screenshot_20180927-233521.png Screenshot_20180927-233538.png Behind on training this week.
Vocational work load high this week.
Which is a good thing because that saves myself from over training.

Wednesday--(3hrs of sleep)

I did something wacky and was just super setting weights while in the gym
This isn't something I usually do.
bench
1x10x245, 1x5xmax, 1x8xmax,1x2xmax
incline
1x1x225
front squat 5 seconds down, pause 3seconds, explode up, 5 seconds top(rehab exercise)
3x3x155

Some pulldowns after that super set.






WED Afternoon:
threshold 15min on spin bike
average watts 272
Note: at first I was planning to do 30min threshold
but I can feel a mineral/exertion headache coming on so I called it quits very early
still have another workout today, and too much to do to be fucking with that.
total time:
15min combined for warm up and cool down
15min exertion


WED Evening: 70min LSD+ 20min stretching(includes ankle physical therapy exercises)


Thursday(9hrs of sleep)
THURS Afternoon:
rows, just crazy shit in the gym


Thurs night: rehab exercises, infrared suana(30min@134)


I'm behind on my LSD cardio, stretch, technique training.
PLAN FOR THE WEEKEND--
Friday is a heavy lifting day morning and night. Hopefully I log this better and do studying between sets.
Saturday: light cardio, upper body lifts, technique
Sunday: light but long ride(5hrs)
 
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Lol a year later and still dealing with injuries, but more...,,

RECOVERY from back injury, knee tendon injury, achilies tendonitis, below injury....
Most of my workouts a rehab-ish

Deadlifts with 25lbs
1x 10 x 195
Deadlifts regular
1x 10 x 225
1x 10x 275
1x10x 285
Deadlift off one plate
1x10x325
1x10x335
Deadlift off two plates 6min off 30seconds on
2x5x375
1x5x355

Kickboxing bag 25min
5min rest getting shoes on and setting up bike
Spin Bike threshold 45min
 
Yesterday
90min on spin bike HR at 130


Today:
got at gym? 1025
squat with bands 1min(only 5 reps) on 3min off
1x5x135
1x5x185
1x5x235
1x5x255
1x5x275
1x5x285
1x4x295
2x3x295
NOTE to self: work on form more


5 sets of 5555 squats 1min on 3min off
form focused
1x 1min x135
1x 1min x 155
1x 1min x 175
1x 1min 30seconds x 195--- best feeling set, next week 4 sets of this!!!!!


warm up bench
1x25x135
1x15x 185


bench 5 sets of 55x3
1 x Max 5555 x 195
2x MAX 5555 x 185


head stand push up 5 sets max
1min on 2min off

row 15000 meters
HR average at 130
90min total(including mini breaks for sips of water)
 
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A good physical therapy/recovery workout/stuff I don't like doing

horizontal obleque exentension
3x max x35lbs

incline obleque exentension
2x max x 60


eccentric heel drops
3x15xbw

eccentric incline pistol 5down 5 hold
1 x10x bw

Roman chair
1 x max x 30
3 x max x 40


Abb twists 3333
3 sets

brief case farmer walks
2 x 45 seconds x 85

rubber band knee extension
1 set of



total time 20min on boxing bag
hand fucked up so....
1hr and 15min on spin bike
 
Start with solid warm up
  • Shoulder rehab exercises
Begin Work out
  • Cable pull downs
    • Warm up with widest grip
    • Less wide palms facing face
      • 1x10x190
      • 1x6x205
      • 1x4x220
    • Closer palsm facing out
      • 1x9x220
    • Same distance but palms facing me
      • 1x6x235
      • 1x5x235
      • 1xx250
    • Closest grip
      • 1x7x235
      • 1x4x250
      • 1xx250
  • Decline bench, form over weight
    • 1x 10 x 195
    • 1x 10 x 215
      • Workout started here
    • 1x7x 235
    • 1x7x235
    • 1x3x235
    • 1x10x215
  • Incline bench formnsuper focus
    • 1x10x135
    • 1x10x155
    • 1x10x175
      • Workout started here
    • 1x10x185--too fast, need to show it down
    • 3x3x205
  • Standing Dumbbell OHP 5555
    • 1xmax x 45lbs
    • 2xmax x40lbs
  • 5 sets of T-bar
    • Weight?
  • Dips slow reps
    • 3xmaxx40lbs
Circuit 3 sets of
  • Rubber band tri- max reps
  • 5555 rubber band bi curl
  • 5555 shoulder flys
  • Reverse chest fly

  • Rope-two 4 sets of 30 seconds on 30 seconds off
 
At 24 fitness San Carlos power rack

PAUSE at the bottom pin-7
Close/oly stance
1x5x265
1x4x275
1x3x285
Bit wider stance- pin-8
1x6x285
1x5x295
1x5x305
1x2x315-- died here



Circuit wider squat stance- pin-8 pause and explode from the bottom then Leg press light--- do 5555 rehab style
1x3x325 then leg press 5555 with single plate
1x3x325 then leg press 5555 with two plate
1x3x325 then leg press 5555 with two plate

Stiff legged deadlifts then leg press
1x20x315 then leg press 5555
1x15x385 just stiff legged
1x13x405 next time add 10lbs.--- building up tendons not muscles here



5 sets of 5555 pull downs
2 sets ofnLight Hip bumps

Circuit
Kick outs 4x5555
3 sets Hamstring curl
3 sets Eccentric calf raises/heel drops

  • Kickboxing 20min
  • 30 min on elliptical at 130hr
 
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