TRAINING LOG: Jake Sullivan

season 1 was mint imo, finale really blew chunks though.

That sesh could be condensed into 70-90 minutes if I had the conditioning of Froning, but alas.. nope

just finished my jog. sup?

First mile was 10:59 yeah boi.
2 miles total in 25:12

Decided since my body wants to take a break every 1/4 mile regardless of pace, then I'll just push the pace faster to cover more ground. Suck on that fatty.

MON 10/20 CONDITIONING @ 615A

Push jerk 175x8
Front squat 175x8
Ab wheel x8
x5 rounds in 16:38

Squat 275x6
Free squat x6
x5 rounds in 12:19

Same time as last week with +10lbs on the first circuit. This gassed the hell out of my legs though. Just unracking the first set with 275 had my legs wobbly. Overall the second circuit really wasn't super hard, I just couldn't efficiently recover from it and it was taking longer and longer through each round. Going for a 2mi jog at lunch today then some stationary bike tonight.

my calves have been bugging me just below the gastrocs lately so I took a full day off yesterday. I suspect is from not having much of a break between running, biking, squatting, etc so I may need to back off for a few days. Still sore this am but a little better so I pushed the overhead work a bit more.

FRI 10/24 UPPER @ 515A
Strict press to 270x1x2sets
Push press 275x2, 295x2, 310x1, 330x1, 340x1, 315x1x4
Floor press 315x2x4
BB rows 225x8, 265x8x3
Hanging leg raises 2x12

I'll hit some stationary bike tonight. Calories sitting around 3600 now w/breakdown at 320/412/90 pcf. Bodyweight still at 280. Waist down about 3.5". Legs are a little leaner but the same measurement at 30". Arms are barely holding their little bitty shape at 18" (flexed obv, sup?). Calves have exploded, haha, j/k, why would I measure those?

45 mins on stationary bike Friday night

Worked in the back yard and garden Saturday. Pumpkins are about the size of cantaloupes now, yeah buddy. Harvested sweet potatoes and appears the heavy rain we got from the monsoons this year (8" total I think) caused a bunch of them to split so that sucks, still though, we yielded probably 30 or so out of 4 planted slips. Good sizes and only 2-3 are split. I think we're going to plant some cilantro, garlic and carrots in that area now. Not exactly sure just yet. Hoping the pumpkins are ready for Thanksgiving as I'm pretty anxious. Def going to be making a sweet potato pie out of the taters we grew. Cucumbers are growing well, lots of male flowers, not too many female just yet. Tomatillo plan is massive, however, when it first sprouted there were two of them and they were too close together so we pulled one....... not knowing they require two to cross pollinate. womp womp wommmmmp. So I've got two more growing and hopefully they're big enough before the first one dies so we can still get some fruit out of it. If not then at least we have two more growing. Jalopeno is growing but man it's a slow guy. Cilantro is close to being ready for harvest. Green beans are getting stalky and tons of flowers growing. They self-pollinate so there should be dozens. It would appear that by pulling the sweet potato vines we also eradicated the caterpillars that were eating up our foliage. Need to keep a close eye and introduce some ladybugs to eat their eggs. Damn caterpillars (tomato hornworm) can decimate your greens. Spinach and carrots growing well. Tomatoes are flowering but no fruit yet. Early next year we're going to put a couple more raised beds and possibly come chick-a-dees in for some fresh eggs. Woop woop.

Moving on to less important stuff..

Threw Sunday morning.

SUN 10/26 THROWS @ 7A
15.5# stone stand x6-8, best 46
15.5# stone spin x5-6, best 53
56# wfd one turn x3
56# wfd full x5-6, best 41
28# wfd full x4, best 83
16# hammer x2, best 129

GAF was pretty diminished here but I wanted to get some kind of a practice in before heading down to Tucson next week. Going to exhibition with the A group so should have a good time.

45 misn on the stationary bike last night


MON 10/27 LOWER @ 415A
Squat to 515x1, 405x3 (max reps? lol)
Front squat 315x5x3
Pulls to 495x2, miss@545, 315x20
Ab work, sup?

30 mins on treadmill:
.25mi@3.3-3.7mph
.25mi@10:30 pace
.25mi@3.3-3.7mph
.25mi@10:00 pace
.25mi@3.3-3.7mph
.25mi@9:30 pace
.25mi@3.3-3.7mph
.25mi@9:00 pace
2.5 mins @ 3.5mph

SAT 11/1 CONDITIONING @ 3P
Push Jerk 175x8
Front squat 175x8
Ab rollouts x8
5 rounds in 13:58 (2.5min pr)

.25 jog
10 pushups
10 burpees

x6 rounds was rx. Finished 4 rounds in 29mins. Misery. MUCH to be improved upon.


then went down and throw at the Tucson games yesterday as a demo with some friends, numbers weren't anything special.

37/40(lol)/45/80/112/138/15/29

yesterday was off day so I just did some cardio::

2 mile jog at lunch in 21ish mins. Paused my GPS between the 1st and 2nd miles. Ran both miles separately without stopping. First time was 11:14 and 2nd mile was 10:34. The 10:34 is a 25 sec PR so that's encouraging. Making improvements, albeit at a snails pace.

48mins on the stationary bike last night, 5/10 effort. Watched season opener of the Coven AHS. Pretty solid opener.

Now a real report

THURS 11/6 UPPER @ 5A

Strict press to 255x1, 225x8 (max clean reps)
Push press to 335x1, 315x2x2, 315x1 (missed the last double)
BTN jerk 275x3x4
Snatch grip rows 225x10x3

Might have been able to snag 9 or 10 with 225 but the last couple would've been ugly. 335 after that is pretty solid though. Barely missed the last double with 315. Not a huge fan of the jerks but they really make you use your legs. Snatch grip rows are new for me, I liked them.

How long does it generally take you to complete this entire workout? So much volume, my ears are ringing just reading it lol

jsully wrote: I stepped foot in the gym at 445 and left at 805 this morning. When I train upper at home it's prob 1:45-2:00

0_o   wtf.... 


That is a pretty squat though. 

I would be thinking of all the things in my life that I'd rather spend my time doing, and then I'd hate myself for spending 3.5 hours in the gym, lol. 

jsully wrote: Well..... I hate my job more than I hate the gym, so it's easy to stay there for 3.5 hours and drag my workout out way longer than it needs to be.

hahaha hopefully you'll be remedying that soon!

jsully wrote: When I train at home I usually play with my kids or hang out between sets so that's why it takes longer than it needs to there.

I can dig that.

Heh. Damn, son. Are you sure you need EVERYTHING you're doing?

today is conditioning day but it's also my 6 year anniversary w/Mrs Sully so I'll make up the workout tomorrow. Taking a 1/2day at work today and heading up north for a little getaway from the kids.

Meanwhiles, got some yogging in yesterday.

Mile#1 in 9:37
Rest 6-7mins
Mile #2 in 9:31

With that being said. The last 4 miles I've ran have been successively faster. Next week I'll slow the pace and work at going 2 miles.

took Friday and Saturday off and did my conditioning work yesterday..

SUN 11/16 COND @ 5A

Push jerk 175x8
Front squat 175x8
Power clean 175x8
x3 rounds in 22:xx

^This was supposed to be 4 rounds. F this was hard. Additionally, I wanted to make sure I didn't stop short of the 2nd circuit I bombed last week.

.25mi jog
10pushups
10burpees
x6 rounds in 33:xx

Much better than last week. I think I could go a bit faster as well as the jog was more of a recovery than a push. The burpees are stupid.

Was supposed to do some abs and RDLs....... but that didn't happen. Squatting tonight or tomorrow morning and jog at lunch today.

THURS 11/20 UPPER @ 430A
Strict press to 250x1x2sets
Push press 275x2, 295x2, 315x1, 325x1x2, 225x17 (max reps in 1:00)
Meadows rows +90x20x2

Upper felt like it was lagging today, legs had lots of pop though. Meadows rows, yawn. I prob should've done them without straps to make them harder. I've been using straps a lot lately as my left elbow has been bugging me during pulling/row type movements.