What Strength Training Have You Done Today

[old] John Rupp · Post by **[old] John Rupp** » February 26th, 2005, 12:59 pm

Ged, Is that, again, with little training on the erg? If so, for you to just hop on and do a 6:35 impresses the heck out of me. Congratulations and keep up the good work.

[old] John Rupp · Post by **[old] John Rupp** » February 26th, 2005, 5:43 pm

Ged, What erg and/or off erg training do you feel best prepares you to do this? Cheers.

[old] John Rupp · Post by **[old] John Rupp** » February 26th, 2005, 7:04 pm

Here's a UK forum thread about Hywel Davies' high rep training for the erg. This is virtually the opposite of Yoda's SS. <a href='http://www.concept2.co.uk/forum/viewtop ... c&start=60' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... =60</a> Note this link goes to the 5th of 6 pages. I tried a couple of sessions of this a year ago and found it quite difficult.

[old] Ged Musto · Post by **[old] Ged Musto** » February 28th, 2005, 9:26 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Feb 26 2005, 04:43 PM)</div></td></tr><tr><td class='quote'>Ged, What erg and/or off erg training do you feel best prepares you to do this? Cheers. </td></tr></table> Hi John. Answer to the previous question set before this one was very much the same what I have done in the past, very little training apart from doing the odd 1k's and max power tests...,as I said before a few years back I am just one of these freaks of nature who can jump on the erg and row a damn good time... Another test I do at least once a week is 10 hard pulls followed by 10 easy then 9 hard/easy down to 1 then back up to 10 to the finish, more like working to failure.. I do 3 sets of these and I have found that it most definitely determines your overall fitness and stamina levels to the core. In my normal training pattern I do 3 x Weight/Strength Training during the week focussing on back/shoulders/arms/chest/legs etc..and 3 x Stamina sessions which comprises of 5 x 200 Sit-Ups, 5 x 200 Press Ups, 5 x 100 Squat Thrusts, 5 x 50 Parallel Dips, 5 x 25 Chin Ups (Shoulder Width Level, Arms Extended for 2 secs), this type of trining alone has ensured John that I have kept myself in prime condition. Hope this is of some help. Best Regards. Ged.

[old] John Rupp · Post by **[old] John Rupp** » February 28th, 2005, 6:01 pm

Ged, Amazing workouts. Your 10-1-10 sounds like roughly 800-1000 meters. Interesting. Do you alternate weight/strength days with stamina/strength days, 6 days a week? That's a lot of strength training. Do you get breathing hard on the stamina/strength days? I did dead lifts with 70# for 3:00 a couple of times a year ago and it got me breathing quite hard. I'm just wondering if that is normal for this type of training. Thanks -- yes very helpful! Cheers.

[old] Ged Musto · Post by **[old] Ged Musto** » March 1st, 2005, 8:42 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Feb 28 2005, 05:01 PM)</div></td></tr><tr><td class='quote'>Ged, Amazing workouts. Your 10-1-10 sounds like roughly 800-1000 meters. Interesting. Do you alternate weight/strength days with stamina/strength days, 6 days a week? That's a lot of strength training. Do you get breathing hard on the stamina/strength days? I did dead lifts with 70# for 3:00 a couple of times a year ago and it got me breathing quite hard. I'm just wondering if that is normal for this type of training. Thanks -- yes very helpful! Cheers. </td></tr></table> Hi John. Firstly many thanks for the compliments. My workouts are as follows: Day 1- Strength (Back/Shoulders) Day 2 - Stamina (Press Ups/Sit-Ups/Dips/Squat Thrusts/Chin-Ups) Day 3 - Strength (Arms/Chest) Day 4 - Rest Day 5 - Stamina Day 6 - Strength (Legs) Day 7 - Stamina and so forth... As far as 'dead lifts' are concerned John I tend to lift between 125-150kgs depending on how I feel, the breathing aspect is an interesting one as the exercise expends a lot of physical energy and is more of an explosive type movement so the answer to your question is yes it is quite natural for the breathing to be hard, breathing in as you bring the bar up to the knee region then exerting on the way back down. 70 for 3:00 I am seriously impressed!!! , that is damn good going but watch the technique when the body starts getting fatigued... Cheers John. Ged.

[old] John Rupp · Post by **[old] John Rupp** » March 1st, 2005, 12:28 pm

Ged, Thanks again! Well that was 70 pounds (32kg) so not very much weight but my breathing rate was getting up high. I did this on two different days, the second time making 63 repetitions. This included two breaks on the way for breathing. I was concerned with my breathing getting up so didn't do them any more. How many deadlifts do you do with 125-150kgs? Cheers.

[old] John Rupp · Post by **[old] John Rupp** » March 1st, 2005, 12:39 pm

I found some links about pushups last night, including this inspirational story about pushups and Ulysses by Charles Lister: <a href='http://www.recordholders.org/en/list/ulysses.html' target='_blank'>http://www.recordholders.org/en/list/ul ... tml</a> World records for pushups: <a href='http://www.recordholders.org/en/list/pushups.html' target='_blank'>http://www.recordholders.org/en/list/pu ... tml</a> This link says John Corcoran completed 100 Pull-ups in 8 minutes and 31 seconds at the Trillium Hallo in the City of Thunder Bay, Canada on October 5th 2004. <a href='http://www.pushups.org/' target='_blank'>http://www.pushups.org/</a>

[old] John Rupp · Post by **[old] John Rupp** » March 1st, 2005, 6:40 pm

24 pullups in 2:00 on rollerboard @ 28% grade. These were a little tough. Last week I did 10 of them.

[old] John Rupp · Post by **[old] John Rupp** » March 1st, 2005, 10:30 pm

40# high pulls -- 12 reps (too heavy) 70# deadlifts -- 49 in 3:00 25# high pulls -- 73 in 3:00 (might have been 83, lost count)

[old] Ged Musto · Post by **[old] Ged Musto** » March 2nd, 2005, 8:20 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Mar 1 2005, 11:28 AM)</div></td></tr><tr><td class='quote'>Ged, Thanks again! Well that was 70 pounds (32kg) so not very much weight but my breathing rate was getting up high. I did this on two different days, the second time making 63 repetitions. This included two breaks on the way for breathing. I was concerned with my breathing getting up so didn't do them any more. How many deadlifts do you do with 125-150kgs? Cheers. </td></tr></table> John. I tend to do 3 x 6-8 reps once again depending on how I feel. Thanks for the press up link, I personally know Paddy Doyle quite well, being ex British Forces like myself we have the same physical and mental toughness that seperates us from the rest when it comes to endurance training. Keep up the good work m8 Best Regards. Ged.

[old] ranger · Post by **[old] ranger** » March 2nd, 2005, 10:23 am

Nolte's _Rowing Faster_ says that I should be able to deadlift 150 lbs. Isn't that I little ridiculous? Never did dead lifts before, but I would guess that I can deadlift at least twice that (i.e., 300 lbs.). Nolte's chapter on stength training claims that 55-year-old masters rowers have lost _half_ of their strength, relative to, say, an elite international rower in his 20s. I'm _very_ surprised by that. I think that I haven't lost any strength at all--anywhere (legs, arms, back, core, etc.). In fact, I think I might be _stronger_ now than when I was in my 20s. I would also be surprised, really, to encounter a lwt rower (of any age) who was stronger than I am, all things considered (back, arms, legs, core). If the standard 55-year-old lwt rower is as weak as Nolte claims, it is amazing, really, that any of them are interested in rowing. Yes, you _do_ have to push and pull (pretty hard) in order to row! ranger

[old] slo_boat · Post by **[old] slo_boat** » March 2nd, 2005, 11:26 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Feb 26 2005, 06:04 PM)</div></td></tr><tr><td class='quote'>Here's a UK forum thread about Hywel Davies' high rep training for the erg. This is virtually the opposite of Yoda's SS. <a href='http://www.concept2.co.uk/forum/viewtop ... c&start=60' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... =60</a> Note this link goes to the 5th of 6 pages. I tried a couple of sessions of this a year ago and found it quite difficult. </td></tr></table> I don't know what research would show. I think research results depend on what is measured and the study design as much as the efficacy of the work out. About high reps . . . - Some of the people I used to train with when I was a gym rat used to do 100s. That is 100 nonstop reps. Some people did it simply because it was a challange. Others did it as a way to break through a plateau. In any case, we thought it worked. - I work out in a Golds Gym. Golds offers a workout program called Body Pump. It is an hour long workout using basic exercises, low weight, and lots of reps. (My wife kept telling me to try a class. I took the first one partly to show her that the class was too basic and too easy. I was wrong.) The squat routine takes about 5 minutes, and it consists of fast movements, slow movements, full movements, and partial movements. I've never counted the reps, but they probably add up to nearly 100. I use about 66lb (30kg). (For perspective, the last time I squatted I maxed at 315x2 and my leg press was 450x10.) I do the curl routine with under 25lbs, and finishing the entire routine without stopping is tough. (That's a barbell, not 25lbs x 2 dumbells.) The workout is tough, and I know from experience that it produces results. That's not to say that it is better than SS or other routines. It's simply to say that it works. SS is also tough and produces results, and the same thing could be said for a powerlifter's offseason and pre-meet cycles. IMHO, all of these routines have their place in a well rounded exercise program.

[old] gw1 · Post by **[old] gw1** » March 4th, 2005, 11:15 am

Chins (no extra weight) 20, 19, 18, 17, reps down till 10 reps last set. Medicine ball throws 4 sets x 20

[old] Yoda1 · Post by **[old] Yoda1** » March 4th, 2005, 8:40 pm

gw1, I'm reading through the different posts here and I keep seeing pullups being done by a number of people. What is it that you are trying to accomplish with all these pullups? Are you in some kind of competition? Inquiring minds need to know. Mumbling along. Yoda