What Strength Training Have You Done Today

[old] John Rupp · Post by **[old] John Rupp** » April 24th, 2005, 11:40 pm

CForce, I would get a couple pair of 25 pound plates to add to your bar. Or else get a complete weight set used.

[old] John Rupp · Post by **[old] John Rupp** » April 24th, 2005, 11:42 pm

Akit, What you said is right on and so true.

[old] John Rupp · Post by **[old] John Rupp** » April 24th, 2005, 11:43 pm

Sremery, What age and weight class are you in? I'm interested to see how your strength relates to times on the erg.

[old] JaneW. · Post by **[old] JaneW.** » April 25th, 2005, 1:37 am

[ I live in a neighborhood like you describe i.e. primarily working class, urban. The level of sports participation is not as high as some might think especially among young women. Just like the rest of the industrialized world esp. the US, kids are involved in outdoor play and sports less and less. Sure basketball is still popular recreationally. Boxing is done by very, very few. I am really impressed by what people can do e.g. 75-mile runs after their kids go to bed, 24-hour races through rugged terrain. But another part of me knows that a lot of our shared mutual obsession on this forum about erging, health and fitness etc. is really the exception in this world. And that the majority of the world is not middle-class, professional, comfortable, etc., and many - if not most- have so many challenges in their daily lives that they need not search so far afield as the person you quoted for challenges, highs, lows, and pains. [/quote] Tonight after weights and yoga came home from a 40 minute run with dance stretches. Dear Akit, Thanks for your view point. I live in a neighborhood where there are many immigrants but our city is near San Francisco, which is nominated as one of the top 10 fittest cities in America according to Men's Fitness. Many of the struggling women here are workiing out and the fitness craze has seeped into their lives from what I have notcied or else Shape magazine and Oxygen would not be doing so well. Every morning, young and old, I see an abundant Asians walking, jogging, Tai Chi, working out at a relatively inexpensive gym. I am glad you allowed me to see where you live. I do not know the rest of the country, only the Bay Area.

[old] JaneW. · Post by **[old] JaneW.** » April 25th, 2005, 1:49 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(cforce @ Apr 24 2005, 07:10 PM)</div></td></tr><tr><td class='quote'>Heres the dilemma, I only have 65 pounds of weight at my house, I'm on the water twice daily, and I dont have the time/money/energy to get a membership at my local gym, but I wanna make some strength gains and improve my physique while im at it. Here is my plan ... (For the time being I will be doing lower weight - higher rep to put on a bit of muscle mass) clean and jerks Bent-over rows push-ups body jump squats pretty much all of this with 4 sets of 10-12 reps, plus situps, planks and adominal work. How does this work? Any other excercises I should add in? thanks </td></tr></table> Hi Cforce, There must be a way for you to do a bench press. Lifting with a barbell with weights is much different than pushups. I have found the weights to be helpful in improving the number of pushups. Also, try varying the type of pushups. Can you also install some type of bar for pullups, chinups? Hope this helps a little. There are others who will help later so keep checking.

[old] gw1 · Post by **[old] gw1** » April 25th, 2005, 9:18 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>(Hush, hush, some of the men in crossfit look like Gary. Sorry Gary but a few do resemble you in structure. ) </td></tr></table> Jane, I see how it is, while i'm away, busy moving my house and office your being mischeivious and picking on the boys!!!!! I'm going to try the crossfit squat/overhead press - chin sequence today, i'll let you know how hard it is! Cheers Gary

[old] Jim Barry · Post by **[old] Jim Barry** » April 25th, 2005, 10:47 am

Yesterday I got in another 90 min bike trainer session (the guilt thing works). HR avg 139, spm about 85. On Saturday, I did a drill where you pedal with one leg at a time. Wow, my left leg is so uncoordinated. I kept at it until I was too frustrated. Yesterday I did much better with this drill. I think I'm slowly working out the kinks in my faster cadence training. Interesting thing about bike cadence: It appears it is more efficient (oxygen uptake per watt generated) to bike at lower cadences (like 50 and 60rpm). Oddly though, this efficiency does not translate to maximum bike speed. Riders still prefer riding at faster cadences. Studies conclude that the unmeasureable neuromuscular fatigue is significantly lessened at higher rpm (for a given speed). The trade off seems worth it. Fatigue is a very mysterious thing. The best part of the day was after my "ride" I tried to take the hindu squats a little further and easily knocked out 100. I really got a charge out of this. Jane, Thanks for the advice about the hamstring strength and the hamstring flexibility. I can see/feel the connection these days.

[old] John Rupp · Post by **[old] John Rupp** » April 25th, 2005, 12:03 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(JaneW. @ Apr 24 2005, 09:49 PM)</div></td></tr><tr><td class='quote'>Hi Cforce, There must be a way for you to do a bench press. Lifting with a barbell with weights is much different than pushups. I have found the weights to be helpful in improving the number of pushups. Also, try varying the type of pushups. Can you also install some type of bar for pullups, chinups? Hope this helps a little. There are others who will help later so keep checking. </td></tr></table> I'm having that same problem, and rigged up a little bench press thing with some boards and boxes but it doesn't hold that much weight. At some point, a formal bench press stand will be better.

[old] JaneW. · Post by **[old] JaneW.** » April 25th, 2005, 3:11 pm

Sigh! I did not mean to spend so much time on the forum but you guys are becoming some of my favorite friends in addition to meeting new people daily. Jim, I am ecstatic that you are trying out a cycling drill. I would love to continue talking about it off the forum because there are other drills. You are inspiring me in my own cycling program. Good going, champ! Glad to know the hamstrings are becoming balanced with the quads. John, WoW! Didn't know you were an Olympic lifter. I'll think about the bench press some more. CForce, I have e-mailed you an inseason rowing/ lifting program adapted from a Robin Pound, Exercise Physiologist and Anatomy: Pac-10 Strength and Conditioning coach. He seems to know a lot about weights and rowing. Hope this helps more. Best of luck in your athletic endeavors.

[old] sremery · Post by **[old] sremery** » April 25th, 2005, 7:53 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Apr 24 2005, 07:43 PM)</div></td></tr><tr><td class='quote'>Sremery, What age and weight class are you in? I'm interested to see how your strength relates to times on the erg. </td></tr></table> John, too new to this to have established times, just got the new concept2 two weeks ago. I am 41 years old 236 lb, I think that's about 107kg.

[old] John Rupp · Post by **[old] John Rupp** » April 25th, 2005, 8:06 pm

Sremery, I'm sure you'll do very well. Have fun.

[old] Exrook · Post by **[old] Exrook** » April 26th, 2005, 10:26 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(JaneW. @ Apr 25 2005, 03:11 PM)</div></td></tr><tr><td class='quote'>John, WoW! Didn't know you were an Olympic lifter. I'll think about the bench press some more. </td></tr></table> Just to clarify - John competed in a sport called Olympic weightlifting, he did not compete at the Olympics in weightlifting (at least according to the US Olympic Team website). I'm not trying to minimize John's stated accomplishments in weightlifting, just to prevent misunderstanding.

[old] John Rupp · Post by **[old] John Rupp** » April 26th, 2005, 1:52 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Exrook @ Apr 26 2005, 06:26 AM)</div></td></tr><tr><td class='quote'>Just to clarify - John competed in a sport called Olympic weightlifting, he did not compete at the Olympics in weightlifting (at least according to the US Olympic Team website). I'm not trying to minimize John's stated accomplishments in weightlifting, just to prevent misunderstanding. </td></tr></table> That's right. I competed for about a year, or two at the most, at the Los Angeles YMCA, coached by Bob Hise Sr. Then I went back to running and ran quite a few marathons, which was not at all an easy transition to make. There is no way I would ever do the serious weightlifting again, but it was quite an interesting experience at the time.

[old] Yoda1 · Post by **[old] Yoda1** » April 28th, 2005, 7:10 pm

After all the discussion about "Crossfit" I was thinking why does it have to be just two exercises with time. Why not 4 exercises or maybe 6 exercises worked without rest other than to go from one to the next. So, I decided to give it a go. Because time between exercises was important I needed a piece of equipment that would allow me that latitude. I decided that the Total Trainer would work best. For those that don't know what that is, it is a piece of equipment that is similiar to the Total Gym. It has a lot more flexability though. Steeper angles and more choices of levels. Now, before I go any further please keep in mind that I have still not been released from the surgeon that replaced both my shoulders, so I had to take it a little easy with regard to resistance. Overall I would say the average resistance through all of the exercises was about 50% of body weight. So, somewhere around 75-80 pounds. The goal was to do 8-12 reps in each set. Each exercise was to be done for 8 sets. There was to be no rest between exercises other than any adustments that needed to be made. Basicly, this meant doing each set for 20 seconds, then 10 seconds rest, then the next set. Each exercise would take approximately 4 minutes. I had just come back from my morning hike up the mountain with Molly (our Black Lab) so the lower body was pretty well warmed up. First thing was about 10 minuted on the ERG, then 5 minutes on the handcycle. I am now fairly well warmed up. Okay, here are the exercises and the sequence that they were done in after the warmup. Swiss Ball Crunch-made 4 minutes, but did 12 reps in each set. Seated Bench Press-only made 6 sets here--3 minutes. Seated Rowing-made all 4 minutes. Straight Arm Pullover-only made 3 minutes here. Could only do 6 reps per set because of the range of motion. Lying Reverse Chin-made all 4 minutes here. Squat-went to the highest level plus add 4 resistance cords-still to light-had no problem making the 4 minutes here. If I hadn't loaned my leg press to a friend, I would have done that instead of the Squat. Overall total time--25.5 minutes Actual Work time (not including warmup)--22 minutes. How did it feel? I was breathing like a steam engine. Since I am used to Super Slow the most noticeable thing was the pump. The burning sensations (lacitic acid)that I felt was no big deal. I was used to that from SS. Is it worth doing again? Yes, I think it is. Heart rate jumped up pretty quick and stayed up throughout the workout. One of the reasons I chose the Total Trainer was because of the safety factor. I didn't need a spotter. And if I got into trouble, I was able to stop without having to worry about being squashed. Just thought I'd pass this little tidbit on. Any comments are welcomed with suggestions or questions. There is just no yelling. Mumbling is okay. Yoda

[old] 6:50_wannabe · Post by **[old] 6:50_wannabe** » April 28th, 2005, 8:08 pm

I know this is off topic but i was wondering. This is a drill that I did today as part of strength training on water. Im curently single sculling. Well the whole team did it but i was wondering if it does anything good. We were to do 10 sets of this; You start with a start then 10 strokes then you padle 5 and go all out another 17. Just like that for 10 times. Then we would have a min or 2 or rest and do it again. Only managed to get about 7 of these done in 1 hour pure on water action (practise is usualy 2 hours.) What do you think?