What Strength Training Have You Done Today

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 4th, 2005, 8:50 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Mar 2 2005, 09:23 AM)</b></div></td></tr><tr><td class='quote'>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.).<br /><br />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). <br /><br />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. <br /><br />Yes, you _do_ have to push and pull (pretty hard) in order to row!<br /><br />ranger <br /> </td></tr></table><br />That's a pretty arrogant statement, Ranger. It's a shame that we <i>race</i> to determine the quality and speed of a rower, not stand around and flex our "back, legs, arms, core". Also, all things considered...you're not a typical 55 year old lightweight rower. Also, I would suggest getting proper instruction and a spotter, as well as safely working up to 300lbs before you try to back up that unfounded claim. Nothing throws 8 to 12 months of hard work out the window like a herniated disk.

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 4th, 2005, 8:54 pm

Yoda, <br />As part of a weight training circuit yesterday, I incorporated some SS lifting into the circuit (in between things like jumpies, plyometrics, jump squats, etc.) I drastically slowed down the pace of my chin ups, lat pull downs, bench press, and bench pull to a crawl....and BOY! I have never felt so much residual soreness before in my life. I think some of it is from the erg workout before, but my chest, biceps, and lower lats are KILLING me in comparision to the other groups worked. To see if it actually helps me, and doesn't just throw my spine alignment out of whack is yet to be seen...

[old] gw1 · Post by **[old] gw1** » March 5th, 2005, 12:01 am

Yoda<br /><br />I believe that chins, deads, squats, dips, cleans and various mid-section/medicine ball exercises are the base strength/power exercises that benefit me most. I've had a bunch of stressfull crap to deal with this week and only had time for 3 x 30 min sessions, so the one i listed a couple of posts back was the last one. The first was deads, squats, leg raises and versa-climber (3 x 1min sets done as a circuit with 1 min rest in between) the second was dips, close grip bench, over head press and and junda pushups) (3 x 1min sets done as a circuit with 1 min rest in between).<br />I know that is more work than you beleive in and it is not how i always train, however i like to throw these strength/endurance workouts in from time to time.<br /><br />GW

[old] ranger · Post by **[old] ranger** » March 5th, 2005, 6:25 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>all things considered...you're not a typical 55 year old lightweight rower. </td></tr></table><br /><br />No, not overall. But my claim is that I am indeed typical on this point.<br /><br />As 50s lwts, I row 6:28; Roy Brook rows 6:42. But I would guess that we could both deadlift _way_ over .91x our bodyweight.<br /><br />IMHO, Nolte's standard here is out of touch.<br /><br />ranger

[old] John Rupp · Post by **[old] John Rupp** » March 5th, 2005, 12:23 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Mar 5 2005, 02:25 AM)</b></div></td></tr><tr><td class='quote'>IMHO, Nolte's standard here is out of touch.<br /><br />ranger<br /> </td></tr></table><br />I agree with that.<br /><br />The standard should be based on time, not age.

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 5th, 2005, 12:29 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Mar 5 2005, 11:23 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(ranger @ Mar 5 2005, 02:25 AM)</b></div></td></tr><tr><td class='quote'>IMHO, Nolte's standard here is out of touch.<br /><br />ranger<br /> </td></tr></table><br />I agree with that.<br /><br />The standard should be based on time, not age. <br /> </td></tr></table><br />Not true. An 80 year old lightweight man who has been rowing for 3 years will have significantly worse scores than a 3 year collegiate lightweight. In fact, I'd be willing to say that the same 3 year collegiate athlete will have better scores than an 80 year old man who has been rowing for 40 years.

[old] John Rupp · Post by **[old] John Rupp** » March 5th, 2005, 12:38 pm

So? Why does that make the statement untrue.<br /><br />The relationship between scores and times is still based on time, and not age.

[old] Yoda1 · Post by **[old] Yoda1** » March 5th, 2005, 3:57 pm

GW,<br /><br />Just so I understand correctly, you're doing each set at one minute in length. Is that correct? If this is true then approximately how many reps in that one minute period are you able to get or don't you concern yourself with the number of reps? <br /><br />I'm still trying to figure out why some people feel they must do several different exercises for the same muscle group. In your example of the second group of exercises there were four exercises, all focusing on triceps and pecs. I'm not knocking your program, I'm trying to understand. Why wouldn't you just extend the work time for one or even two exercises and go til your arms won't straighten anymore? If the muscle group being worked in the first exercise has been taken to failure, why is there a need to do more? <br /><br />You know, I'm still trying to get up on that damn Swiss ball. <br /><br />What do you think of the Veraclimber?<br /><br />Yoda

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 5th, 2005, 6:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Mar 5 2005, 11:38 AM)</b></div></td></tr><tr><td class='quote'>So? Why does that make the statement untrue.<br /><br />The relationship between scores and times is still based on time, and not age. <br /> </td></tr></table><br />Hey, I completely misunderstood you. You are correct, there should be a loose correlation between erg score and stregnth, as opposed to time spent training. Sorry.

[old] John Rupp · Post by **[old] John Rupp** » March 5th, 2005, 6:25 pm

Strength training today<br /><br />3x 1:00 with 1:00 between and 4:00 between sets:<br /><br />rollerboard at 28%: 15, 19, 20 = 54<br />deadlift 70#: 20, 22, 26 = 68<br />high pulls 30#: 32, 28, 29 = 89<br />1 arm press 15#: 23 right, 20 left (:30 between presses) <br />1 arm press 10#: 25 right, 23 left, 19 right, 18 left = 67 right, 61 left<br />ab roller: 16, 16, 16 = 48<br /><br />The rollerboard was a workout in itself, though a good improvement from 4 days ago. <br /><br />The high pulls are a tough exercise and trashed my arms for the presses.<br /><br />Next time I'm moving the order around to doing rollerboard, ab roller, deadlifts, 1 arm presses, then high pulls at the end.<br /><br /><br />

[old] John Rupp · Post by **[old] John Rupp** » March 5th, 2005, 6:27 pm

Starboard,<br /><br />Cheers.

[old] JaneW. · Post by **[old] JaneW.** » March 6th, 2005, 2:25 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jan 25 2005, 05:26 PM)</b></div></td></tr><tr><td class='quote'>What are your favorite off-erg strength exercises?<br /><br />After reading the choice thread yesterday, I looked through my log and have decided the off-erg strength training did help me before, or at the least did not hurt. So I'm going to give it another go.<br /><br />My planned 3 exercises are: 1 arm presses, pull ups on a rollerboard, and deadlifts. I'm also focusing on doing the exercises slowly and not rushing.<br /><br />Today I did 8x 25# press with each arm.<br /><br />What exercises and how many do the rest of you do? <br /> </td></tr></table><br />

[old] JaneW. · Post by **[old] JaneW.** » March 6th, 2005, 2:47 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jan 25 2005, 05:26 PM)</b></div></td></tr><tr><td class='quote'>What are your favorite off-erg strength exercises?<br /><br />After reading the choice thread yesterday, I looked through my log and have decided the off-erg strength training did help me before, or at the least did not hurt. So I'm going to give it another go.<br /><br />My planned 3 exercises are: 1 arm presses, pull ups on a rollerboard, and deadlifts. I'm also focusing on doing the exercises slowly and not rushing.<br /><br />Today I did 8x 25# press with each arm.<br /><br />What exercises and how many do the rest of you do? <br /> </td></tr></table><br /><br />My favorite off -erg strength exercises are pilates, yoga, and weight lifting. The pilates help with core stregnth and yoga increases full range of motion. Today was a back workout so I did pullups, chinups, dips in addition to lat pulldowns, bentover barbell rows, seated one arm rows and pushups. I am 5'4", 122 lbs. I gather you lift to help in rowing but I actually row to help me in my weightlifting. Today, I reached my goal of 90 lbs. at 7 reps in my bentover rows. I am happy indeed! I like reading other people's workouts.

[old] Yoda1 · Post by **[old] Yoda1** » March 6th, 2005, 8:48 am

Yo Jane,<br /><br />Please tell us a little more about your resistance program. What protocol are you using? How many sets? How many times per week are you working out? Why the heavy duplication of exercises working the same body parts? etc.<br /><br />Inquiring minds need to know this stuff. Besides I'm just plain nosey.<br /><br />Justa mumbling along here.<br />Yoda

[old] gw1 · Post by **[old] gw1** » March 6th, 2005, 10:08 am

Yoda<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Just so I understand correctly, you're doing each set at one minute in length. Is that correct? If this is true then approximately how many reps in that one minute period are you able to get or don't you concern yourself with the number of reps? </td></tr></table><br /><br />Normally i use reps as the definining factor of a set, but sometimes when doing circuits i'll use 1 min intervals.<br /><br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>I'm still trying to figure out why some people feel they must do several different exercises for the same muscle group. In your example of the second group of exercises there were four exercises, all focusing on triceps and pecs. I'm not knocking your program, I'm trying to understand. Why wouldn't you just extend the work time for one or even two exercises and go til your arms won't straighten anymore? If the muscle group being worked in the first exercise has been taken to failure, why is there a need to do more? </td></tr></table><br /><br />To answer the last question first. Training to "failure" is open to interpretation, when doing the muscular endurance sets that i posted a few days ago there is no failure on the first few sets. However, only a degree of momentary failure is reached on the last 3 or 4 sets, but this is not complete muscular failure as i would still have some strength left to control my resistance throughout the negative phase of the exercise. To go to complete muscular failure, on chins for example you would need either a spotter to aid you back to the top in the positive phase then lower yourself under control through the negative phase or to step up to the top of the chin, then again, lower yourself down under control.<br /><br />As far as duplication of "bodyparts" is concerned in my training. I don't look at my exercises in those terms! All my exercises (except some mid-section) are compound exercises that work multiple groups of muscles. The difference in them is in the plane that the levers are going to work. For example on "pushing day" i'll do a version of overhead press, an exercise such as 15 degree incline press or pushups, and a version of dips. These all work similar muscle groups only in different planes with the positive phase of the exercise pushing away in relation to my spine. <br />When i do "pulling day" the pulling movements will be done using the same principle from a similar variety of angles.<br />In a 3 day rotation lower body is obviously the 3rd day, i mostly do weights every second day, so i feel i get plenty of recovery time.<br /><br />Cheers<br />Gary <br /><br />