What Strength Training Have You Done Today

[old] Sirrowsalot · Post by **[old] Sirrowsalot** » February 7th, 2005, 8:18 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ged Musto @ Feb 2 2005, 06:09 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(DIESEL @ Feb 1 2005, 03:20 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ged Musto @ Feb 1 2005, 05:58 AM)</b></div></td></tr><tr><td class='quote'><br /><br />The one thing I will be checking my eye on in particular will be the spm rate, when I done the 6:26 back just over six years ago my spm then was between 48-51, <br />Ged. <br /> </td></tr></table><br /><br />Jeez, Ged... 48-51 spm? either you have a really short stroke or you truly are a freak of nature! How do you get it up so fast?<br /><br />damn....<br /><br />D <br /> </td></tr></table><br /><br />Diesel.<br /><br />I have been asked this question on many occasions over the years, how can keep a 48-51 spm up for 6 and half minutes, the truth is I don't really know myself, I am what other pros call me a total freak of nature in relation to my body weight to power ratio is concerned..I always bring the handle up to the chest and go as far as I can with the reach, I have always been strong in the legs and I produce a lot of drive... but I have tried executing the stroke on a slower rate but with more emphasis on the pull but I have not been comfortable with this, so next week I will be going to try what I do best on the machine and just give it a blast! everything to gain and absolutely nothing to lose... <br /><br />Cheers again Diesel.<br />Ged. <br /> </td></tr></table><br /><br />Hi, I don't mean to antagonize you, but rowing at a 48-51 would suggest that your power is really lacking (You're not going very far at all per stroke), and that it is your aerobic capacity that is quite extraordinary, for a 6:26 is an excellent time. Yet, from what I've read, you're an outstanding weightlifter. I'm curious how you reconcile the two.

[old] John Rupp · Post by **[old] John Rupp** » February 8th, 2005, 1:16 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Jan 31 2005, 02:10 PM)</b></div></td></tr><tr><td class='quote'>It may be time to take up golf if you don't already play!!! </td></tr></table><br />SS golf?<br /><br />Yesterday:<br /><br />10 pull ups on rollerboard (almost flat)<br />10x 25# press with each arm<br />10) 1x 140# dead lift<br />6) 10x 40# high pull

[old] Jim Barry · Post by **[old] Jim Barry** » February 10th, 2005, 10:06 pm

Pull ups go well which was good because my rowing today was just "off". <br />I have added 7 kilos to myself (fannypack) since I felt I was getting out of the strength gain zone since my bodyweight was 15 reps to max. The 7 kilos works well. I max at 7 but the second set I max at 6 and the third at 5. I took a "break" to snowblow and shovel my driveway. <br />When I was done I did not have the pack and I hammered out 10 pull ups like it was nothing. <br /><br />

[old] John Rupp · Post by **[old] John Rupp** » February 21st, 2005, 12:08 am

The rollerboard is now complete and has 6 different heights.<br /><br />I did a few pullups on the lowest level today and it feels very good.<br /><br />Here are some exercises from the vasatrainer site:<br /><br /><a href='http://www.vasatrainer.com/workouts/200.php' target='_blank'>http://www.vasatrainer.com/workouts/200.php</a>

[old] Yoda1 · Post by **[old] Yoda1** » February 21st, 2005, 5:19 pm

Yo John,<br /><br />Have you figured out what percentage of body weight you're using at the different levels? And did you add the pulleys?<br /><br />Yoda

[old] John Rupp · Post by **[old] John Rupp** » February 21st, 2005, 6:03 pm

Hi Yoda,<br /><br />I saw a chart somewhere for the "pull up trainer" and will try to locate this when I can. The percentages also depend on the weight of the trolley. The 6 levels are equal distance and go from roughly 24 to 60 inches or so, the top being roughly a 50% grade.<br /><br />What I have done so far is to screw two "eyes" into the top side ends of the 2x4's, then thread an 8 foot length of chain through a 24" bar, through the eyes, then connecting the chain together under the top of the track.<br /><br />This gives me a moveable pull up bar, that I use to pull myself and the trolley up the track.<br /><br />I did over 2 hours on the erg today so am a bit tired for doing the strength training, however am doing some now and then. I am looking forward to continuing these things and also doing more through the summer. <br /><br />My next investment will be stretch cords.

[old] John Rupp · Post by **[old] John Rupp** » February 22nd, 2005, 10:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ged Musto @ Feb 1 2005, 02:58 AM)</b></div></td></tr><tr><td class='quote'>I have been training better than ever in the gym of late and am trying a 2k flat out sometime towards the end of next week, I will keep all of you informed, as I haven't done a competitive 2k for some years now it will be surprising to see how I get on. <br /> </td></tr></table><br />Ged,<br /><br />Have you done a 2k yet and, if so, how did you do?<br /><br />I'm impressed with your 48-51 rating and would like to get above 40 one of these days.

[old] ranger · Post by **[old] ranger** » February 23rd, 2005, 5:46 am

Strength training today: rowing<br /><br />ranger

[old] Carl Henrik · Post by **[old] Carl Henrik** » February 23rd, 2005, 7:17 pm

Went to a gym that didn't have heavy enough dumbbells. That's a new one for me. I wanted to do dumbbell rowing and I usually do a sequence of 37kg, 42kg, 47kg, 52kg. This gym only had up to 39.5kg. I think this excersise has more in common with canoeing than rowing and since I am fairly good at it I think I will try a canoeing introduction this summer. <br /><br />I also did some barbell rowing, lat pull downs and bench press. After that an easy 30 min session on the erg.

[old] cforce · Post by **[old] cforce** » February 23rd, 2005, 7:32 pm

I was wondering if anyone could help me with a simple program. I have been doing weights this winter, changing reps from 3x12, 4x8, 5x5 and progress has been pretty good. I pretty much do 2-3 full body workouts with cleans, squats, bench press, and bent over rows for compound lifts. In a few weeks we will be on the water, and I won't have access or time to a weight room, only occasionally on early mornings, but i feel an extra hours sleep would be more beneficial.<br /><br />Could anyone give me a workout I could do, mainly bodyweight? I only have about 50-60 pounds of weight at my house and no chin up bar, so if that could be taken into consideration ....<br /><br />Simple is fine. Anything you could help with would be much appreciated!<br /><br />thanks

[old] cforce · Post by **[old] cforce** » February 24th, 2005, 11:56 am

Bump. Could anyone give some workout advice????<br /><br />please and thanks

[old] kwadams · Post by **[old] kwadams** » February 24th, 2005, 12:52 pm

cforce--<br /><br />Hopefully, our resident "Superslow" expert, Yoda, will chime in here. I think this would be right up your alley. Listen to Yoda and the force will be with you...<br /><br />Kevin

[old] Yoda1 · Post by **[old] Yoda1** » February 24th, 2005, 6:31 pm

Kevin,<br /><br />In the service one learns quickly never to volunteer. I don't know if you've ever been in the service, but volunteering someone else is always good. Shame on you. <br /><br />cforce,<br /><br />Off the top of my head you might consider the following. It will be brief and work well if you can hang in there. 3 sets of 1 minute per set exercises. Should only take about 20 minutes to do. Start with twice a week then after a couple of weeks go to three times a week and hold it there. The exercises: Squat, pushup, and lying rows. You know how to do the first two exercises. Let me explain the lying row. Since you don't have a chin/pullup bar find a sturdy table or two tall supports (like boxes or two small but tall tables) and lay a bar across so there is a space wide enough for you to lay between them. The bar has to be high enough that when you grab the bar from beneath, your back and shoulders are off the floor. Hold your body straight and pull yourself up to the bar. <br /><br />All three of the exercises should be done with one rep taking one minute to complete. Perform them in circuit fashion. Go through them non-stop with not more than 45 seconds rest between each exercise. So, you will be doing 9 sets in total. Remember to control your breathing. Keep it even and steady. If you do these correctly by the time you complete the nine sets, you should be breathing like a race horse.<br /><br />Hope this helps. If you have any questions, just ask. I'll try to help you as much as I can.<br /><br />NO YELLING, just mumbling.<br /><br />Yoda

[old] mattnegard · Post by **[old] mattnegard** » February 25th, 2005, 1:37 pm

is it harder to pull on the old wooden ergs then the new concept 2's ? for me it seems its harder. plz add ur comments

[old] Ged Musto · Post by **[old] Ged Musto** » February 26th, 2005, 8:32 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Feb 22 2005, 09:41 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ged Musto @ Feb 1 2005, 02:58 AM)</b></div></td></tr><tr><td class='quote'>I have been training better than ever in the gym of late and am trying a 2k flat out sometime towards the end of next week, I will keep all of you informed, as I haven't done a competitive 2k for some years now it will be surprising to see how I get on. <br /> </td></tr></table><br />Ged,<br /><br />Have you done a 2k yet and, if so, how did you do?<br /><br />I'm impressed with your 48-51 rating and would like to get above 40 one of these days. <br /> </td></tr></table><br /><br />Hi John.<br /><br />Good to hear from you again.<br /><br />I held back on the 2k simply because of the flu bug that has hit me for six, I done a 2k this Wednesday and was slightly disappointed with a 6:35.7 which is just under 10 secs off my pb, as I stated previously I had been training well but I feel the after effects of the flu had sapped a bit of my strength especially the mid 500-1500m, I had also slowed down my spm on purpose down by about 5 strokes but was still averaging a crazy 43-46!<br /><br />Oh well back to the drawing board and when I am much more in the 'zone' then i'll give it another bash.<br /><br />Cheers Again John and keep up the good work.<br />Ged.<br /><br /><br />