What Strength Training Have You Done Today

[old] John Rupp · Post by **[old] John Rupp** » March 25th, 2005, 3:28 am

Nice explanation and picture of a pulley assist method for pull ups. <a href='http://www.dragondoor.com/cgi-bin/artic ... icleid=232' target='_blank'>http://www.dragondoor.com/cgi-bin/artic ... eid=232</a>

[old] Yoda1 · Post by **[old] Yoda1** » March 25th, 2005, 9:04 pm

starboard, I agree with Gary and his suggestions. There's is nothing like practicing the movement that you are shooting for. I would also suggest incorporating bent arm pullovers on a tall bench in your weight program. Since you have already said you were going to do squats, why not super set them and expand your rib cage. Use both overhand and underhand grips here, as well. Now if you only had ears like mine you could just float up to the bar. Good luck. Yoda

[old] gw1 · Post by **[old] gw1** » March 27th, 2005, 5:04 pm

Squats: 2 warmup sets, 5 x 6 reps, 2 seconds pause at the bottom of each rep. Walking lunges, 1 set, 30 each leg Power Runner, 1 set, 30 each leg Heel raises, 2 sets, 30 reps

[old] John Rupp · Post by **[old] John Rupp** » March 27th, 2005, 6:02 pm

The multiple reps were too tiring for me so I'm taking a break from them. After this month I'm going to work back up gradually in strength mode again, i.e. doing more sets and more weight, but not very many reps. It's been in the mid 60's and low 70's by mid morning the last week or so here.

[old] Jim Barry · Post by **[old] Jim Barry** » March 29th, 2005, 10:54 am

Yoda, I think I'll go for the test tonight. I almost went for it yesterday but I've got this little nagging pain in my strernum and my wife (a physical therapist) thinks I should chill on the pull ups for a few days. I do not think the pain is related to pull ups (it does not hurt to do one), but you never know. --Jim

[old] John Rupp · Post by **[old] John Rupp** » March 29th, 2005, 12:32 pm

I've had that pain in my sternum before, not anything major, but got it from doing the pullups around age 19, so think it is definitely related to them.

[old] judgedread · Post by **[old] judgedread** » March 29th, 2005, 5:11 pm

I used to do a full body weights work out but as i mentioned on another thread i have concentrated lately on improving my vertical jump power which has made a great difference to my times on the erg Along with my erg i weight train 3 times a week. Monday - box jumps, power clean, squat, calf press plus core work, wednesday - push press, deadlift, bent over row, calf press and core work, friday- box jumps, high pulls, squat, calf raise, drop jumps and core work I modified a program by "Dr Squat" thanks

[old] John Rupp · Post by **[old] John Rupp** » March 29th, 2005, 6:06 pm

Hi Tim, Thanks for sharing. What results have you seen on the erg and with your vertical jump so far?

[old] judgedread · Post by **[old] judgedread** » March 29th, 2005, 7:34 pm

John, i suppose you have to look in context. I was originally a runner at 90 kg and 6ft 4. I had a fair cardiovascular but no leg power and i soon found i had no core strength also - i slipped a lumbar disc on starting the erg! I had a lot to gain from resistance training. My gains have been fairly steep in all areas ... but they had to, i could barely squat 50% body weight. I have yet to complete my resistance work - 3 weeks more of basic leg power before another 6 weeks of plyometrics. results so far? - 98 kg, squat with 110% body weight, can slam dunk (white men can jump) and the erg shudders over a 500m sprint. Quite an important point is matching the leg power with core strength in the abs and lumbar so you can transfer the leg push to the chain when on the erg At 37 i have been able to gain muscle where as in my young days i did not. I have a 2000m target to acheive by September and the weights have given me the confidence to train hard and consistently. Have a look at <a href='http://www.bodybuilding.com/fun/drsquat18.htm' target='_blank'>http://www.bodybuilding.com/fun/drsquat18.htm</a> for an basic program for you to modify for your needs cheers

[old] Yoda1 · Post by **[old] Yoda1** » March 29th, 2005, 8:34 pm

Yo Tim, Is Fred Hatfield rowing now? He could use the cardio. Yoda

[old] judgedread · Post by **[old] judgedread** » March 29th, 2005, 8:55 pm

certainly an interesting guy! - on his own website you can pay for a row specific weights program...not that i feel its worth further investigation.

[old] judgedread · Post by **[old] judgedread** » March 29th, 2005, 9:43 pm

....whilst on the subject of useful websites - not only strength but also physiology <a href='http://home.hia.no/~stephens/rowstre.htm' target='_blank'>http://home.hia.no/~stephens/rowstre.htm</a> Dr Squat comes a second best to this Doctor

[old] Stretch · Post by **[old] Stretch** » March 29th, 2005, 10:45 pm

Seconded. A very interesting and useful site. I was particularly struck by his research on <a href='http://home.hia.no/~stephens/interval.htm' target='_blank'>the value of intervals.</a> The <a href='http://home.hia.no/~stephens/exphys.htm' target='_blank'>basic physiology</a> stuff is also useful for laymen. Like, say, me.

[old] Jim Barry · Post by **[old] Jim Barry** » March 30th, 2005, 12:13 am

Ok Yoda here you go Pull up program review: Jan 10 though March 10 I progressed from 10 to 17 and tied my all-time high set last year and in 1986 at age 21. 17 seemed like my sound barrier. Yoda fired me up with some advice and set a goal of 25. So I progressed through the following days starting Mar 11th: Slow set (4-5 weighted set (7 w/ 15 lbs) Alternating weight shift (10) Slow (6) Rest day Weighted (11) Alternating (12) Slow (8) Weighted (9 slowish) rest alternating (13) slow (8) weighted (9 still 15 lbs) rest rest rest rest And my test tonight: 21 Not 25, but I'm very happy. Thanks for the motivation/advice Yoda. I was amazed to count past 17 (sonic boom?). Afterwards I rode an hour on my bike trainer. I suppose I try another round of this. The hardest part is just remembering to do my set. The whole time I spent was maybe 6-7 minutes.

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 30th, 2005, 12:44 am

Good work! An inspiration to a budding pull-up enthusiast (like me)!