What Strength Training Have You Done Today

[old] JaneW. · Post by **[old] JaneW.** » May 6th, 2005, 3:29 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Jim Barry @ May 5 2005, 07:44 AM)</div></td></tr><tr><td class='quote'>Yesterday, I felt I was ready to get back to pull ups after a 2 week break to heal my finger. Hammered out 20 (not full extension down). Then before my bike/trainer time I did 25 dive bomber push ups, then 10 pull ups and some standing barbell presses (20 quickly w/ 15#). Then 12 pull ups (palms inward). Then 60' on the bike (HR 136 but high resistance). Then 300 bodyweight squats (9 minutes, HR avg 149). No problem. Then 10 pull ups and 20 push ups. I thought I should call it a day, but I had a great feeling going and seemed to do this work pain free (endorphins?). So off I went and did 10 pull ups. 20 push ups and 10 more pull ups (wide grip). I only stopped because I was just out of time and needed to shower and go to bed. So I totaled 65 push ups, 300 squats and 72 pull ups. No soreness today. Yoda, you inspire with your diligence (just when I thought you were all talk too!). </td></tr></table> Hey Jim, You're becoming superman. Have you got a red cape yet? I'm breaking a sweat just reading this.

[old] JaneW. · Post by **[old] JaneW.** » May 6th, 2005, 3:33 am

Tonight after rowing on my erg, benched 115 lbs for 4 sets of 10reps 120 lbs for 1 set of 7reps. dumb bells 30-40 lbs. Yoda, I'm begining to bench my weight and will push heavier in a couple more weeks.

[old] Yoda1 · Post by **[old] Yoda1** » May 6th, 2005, 12:38 pm

Jane, Welcome back. When you say you're begining to bench your weight, what exactly do you mean? And where are you going with this? Is the goal to eventually go for a single max or do you just want to be able to handle your body weight for reps? Yoda

[old] Jim Barry · Post by **[old] Jim Barry** » May 7th, 2005, 4:47 pm

Yesterday I rode one lap of the June mt bike race I'm entered in. HR averaged 166 for 90 minutes and I felt pretty good. I was getting some burnt legs near the end on the steepest climbs. I made it accidently harder as I forgot my clipless pedals and rode on my platforms with heavy hiking shoes. That is probably on the the longest times I've held that high an average heart rate. My rowing PB for the hour is only 165 average. Today I did not have much time to bike, but thought I need to get my running season going here ( I hope to do a few races over the summer). It is cold (38 degrees) and rainy today and I was not that motivated. I got out the door though and was feeling good on the road on the way to my running field, a large undeveloped field with a boundary path surrounded by woods. I got in a lap (about 10 minutes) and my heel started to bug me. I had to stop landing on my heel which ignited a background thought that I should try some barefoot running sometime to get a sense of my natural gait and forefoot focus. But today? I kept saying no, its too cold, but then I just said, "what the h_ell". Off came the shoes and WOW! I was off like a shot. I felt great. My HR, which was buzzing over 160, was cooled to 140. The pain in my heel went away and I really felt my gait come in line. Incredible. I was loving it.( Mud squishing between toes). I did two laps enjoying it through and through (especially some sprints). Then I came back to the shoes and realized I had to get back home. I put them back on reluctantly. What a let down. My gazelle step was gone and my running became drudgery. I have to research more, but clearly I have the wrong shoes at least. I was born with flat feet and have had trouble with comfortable running (and running all that fast in general). Very Interesting. Later surfing shows the shoe companies coming to grips with barefeet. These might be what I'm looking for if I do run road races. <a href='http://www.nike.com/nikefree/usa/index. ... m/nikefree' target='_blank'>http://www.nike.com/nikefree/usa/index. ... ikefree</a> (slick website especially video of barefoot gait)

[old] JaneW. · Post by **[old] JaneW.** » May 8th, 2005, 10:55 am

am weights : 90lbs rows at 4sets of 7-8 reps. I'm not losing my grip as I used to. Technique is much better. 2 sets of pullups, 12 reps of bar dips, 2 sets of pushups (one set done on a bench in decline position with one leg up suspended in mid air. I discovered this while learning pilates. works the core muscles.)

[old] Sir Pirate · Post by **[old] Sir Pirate** » May 8th, 2005, 11:23 am

Edit............Put in wrong topic Sir Pirate

[old] Jim Barry · Post by **[old] Jim Barry** » May 8th, 2005, 9:55 pm

More testing of running barefoot. I did 7 laps of the field today with a mixture of shoes and barefeet. First lap was with shoes and got 5:00 with avg HR of 157. Second lap I took the shoes off and although I felt about the same perception of effort, I was 30 seconds faster (HR avg 163). I took a few more shoeless laps and then put the shoes back on and tried to run a 4:30 lap. That was tough. My HR averaged 173 (a bit past threshold or quite near). Then I decided to take the shoes off and go for a similar hard effort barefoot. Zoom. 4:15 (HR 177 but I had just run a hard lap so I consider this about equal). For a similar perception off effort (and HR) I was about 15-30 seconds faster per lap. This is like shaving 3-5 minutes off a 10k. I think there is even more upside because in the rain I had no traction in places running barefoot. Throughout the day I kept in touch with my pull up bar and did 10 sets (of 10) = 100. A record for one day.

[old] Stevo · Post by **[old] Stevo** » May 8th, 2005, 10:29 pm

I love to squat, I consider it the king of all exercises. I am pretty tall though, so my poundages aren't huge. I also like dips, chins and standing military press. These are my "core" exercises, any others I add for variety. I used to do deadlifts when playing Judo, but no longer...

[old] Yoda1 · Post by **[old] Yoda1** » May 9th, 2005, 4:31 pm

Just another update on the Tabata method of training. I have been doing the experimental workout with 7-8 exercises. 8 sets of 8 reps, moving as quickly as possible between the exercises. Actual workout time has ended up around 30-31 minutes of non-stop movement. I've been taking two days rest between each of these workouts. Even though I'm about to turn 63, my recovery ability has always been exceptional. After 4 of these workouts my butt is wiped out. I usually spend between 10-12 hours per week working out. Over the last two weeks my weekly time has remained constant, but the intensity has risen considerably. I beleive it has been brought about with the change in my workouts. (The Tabata method) Now before anyone jumps all over me let me explain. The Tabata method, and this is just my opinion, is good, but it needs to be controlled. In other words, this (the Tabata method) is meant for exercises like an AeroDyn, an ERG, a Healthrider. Exercises that involve the whole body, but not with tremendous intensity. The duration of using a full body piece of equipment would seem to be best at somewhere around 30 minutes. Again, just my opinion. Having said all of this, I can see why Crossfit is limiting the number of daily exercises to just two or three. I'm going to continue using the Tabata method for a while longer, but I'm going to reduce the number of exercises to a daily max of three. I'm also going to continue using the Total Trainer for everything but squats. Any input would be greatly appreciated. Just don't yell. Yoda

[old] Porkchop · Post by **[old] Porkchop** » May 9th, 2005, 5:34 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Yoda1 @ May 9 2005, 03:31 PM)</div></td></tr><tr><td class='quote'>Just another update on the Tabata method of training. I have been doing the experimental workout with 7-8 exercises. 8 sets of 8 reps, moving as quickly as possible between the exercises. Actual workout time has ended up around 30-31 minutes of non-stop movement. I've been taking two days rest between each of these workouts. Even though I'm about to turn 63, my recovery ability has always been exceptional. After 4 of these workouts my butt is wiped out. I usually spend between 10-12 hours per week working out. Over the last two weeks my weekly time has remained constant, but the intensity has risen considerably. I beleive it has been brought about with the change in my workouts. (The Tabata method) Now before anyone jumps all over me let me explain. The Tabata method, and this is just my opinion, is good, but it needs to be controlled. In other words, this (the Tabata method) is meant for exercises like an AeroDyn, an ERG, a Healthrider. Exercises that involve the whole body, but not with tremendous intensity. The duration of using a full body piece of equipment would seem to be best at somewhere around 30 minutes. Again, just my opinion. Having said all of this, I can see why Crossfit is limiting the number of daily exercises to just two or three. I'm going to continue using the Tabata method for a while longer, but I'm going to reduce the number of exercises to a daily max of three. I'm also going to continue using the Total Trainer for everything but squats. Any input would be greatly appreciated. Just don't yell. Yoda </td></tr></table> Strictly speaking, Yoda, you don't seem to be using the "Tabata" method. As far as that goes, "Tabata" refers to an interval protocol, not a method. (For those who don't know, Tabata is a Japanese exercise physiologist.) The Tabata protocol consists of 20 seconds of effort followed by 10 seconds of rest, repeated 8 times (a total of 4 minutes). Crossfit has a number of workouts using Tabata intervals, including "Tabata This," which combines a number of bodyweight exercises done sequentially using the Tabata protocol (4 minutes of squats; four minutes of pushups, etc.). Your program seems to mimic "Tabata This," but Tabata intervals are not rep-dependent, they are time-dependent. Indeed, Crossfit scores performance by the least number of reps performed in any of the eight 20-second intervals for any given exercise. Most Crossfit workouts don't use the Tabata protocol, though. You are correct in your observation that many of them tend to limit themselves to 2, 3, or 4 exercises repeated in some pattern that might be described as "circuit training" by some. What they have in common (I think) is that they make harsh demands on all metabolic systems (defined and discussed in great detail on their site -- no need to repeat it here). No matter what you are calling it, though, it sounds like a good workout. And now that you are comfortable with it, it's time to change! Porkchop

[old] DIESEL · Post by **[old] DIESEL** » May 9th, 2005, 6:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Yoda1 @ May 9 2005, 03:31 PM)</div></td></tr><tr><td class='quote'>Just another update on the Tabata method of training. I have been doing the experimental workout with 7-8 exercises. 8 sets of 8 reps, moving as quickly as possible between the exercises. Actual workout time has ended up around 30-31 minutes of non-stop movement. I've been taking two days rest between each of these workouts. Even though I'm about to turn 63, my recovery ability has always been exceptional. After 4 of these workouts my butt is wiped out. I usually spend between 10-12 hours per week working out. Over the last two weeks my weekly time has remained constant, but the intensity has risen considerably. I beleive it has been brought about with the change in my workouts. (The Tabata method) Now before anyone jumps all over me let me explain. The Tabata method, and this is just my opinion, is good, but it needs to be controlled. In other words, this (the Tabata method) is meant for exercises like an AeroDyn, an ERG, a Healthrider. Exercises that involve the whole body, but not with tremendous intensity. The duration of using a full body piece of equipment would seem to be best at somewhere around 30 minutes. Again, just my opinion. Having said all of this, I can see why Crossfit is limiting the number of daily exercises to just two or three. I'm going to continue using the Tabata method for a while longer, but I'm going to reduce the number of exercises to a daily max of three. I'm also going to continue using the Total Trainer for everything but squats. Any input would be greatly appreciated. Just don't yell. Yoda </td></tr></table> Hi Yoda. Wow. Just reading that post was painful. 63? You're a friggin' stallion !! A regular Dave Draper. Yikes. My question: isn't Tabata supposed to be used sparingly (maybe 1x/week ) for the sheer fact that it's so BRUTAL (yes, I yelled)and would theoretically begin to take a toll on your body? - if you can handle 4 of those a week - you truly are a freak. D

[old] Yoda1 · Post by **[old] Yoda1** » May 9th, 2005, 9:00 pm

Porkchop and Diesel, First of all, it was 4 workouts in 9 days. That's a big difference. And Porkchop you're right, it slammed my whole system. I mean it brought me to a cold stop. It was just to much of an increase on a program that was already pretty heavy. As far as a change is concerned, each individual workout was changed with exception of two exercises. Those being the Swiss Ball Crunches and the Squats. And the workouts were not done in a circuit style of training. Each exercise was done completely. All 8 sets with 8-12 reps, 20 seconds of work then 10 seconds of rest (if the resistance was correct) before moving on to the next exercise. I know that Crossfit allows there followers to use different methods within the daily workouts, but I've stuck with the original program. If I recall, in one of Clarence Bass's books he suggested performing the "Tabata" protocol a couple of times a week, but it was on an AeroDyne, not performing exercises as I've been doing or as suggested on Crossfit. Diesel, Dave Draper is actually almost back to looking normal. He laughed when I told him what you said. He told me to tell you that although he's not hitting the iron the way he used to, he still had the reach on me. I think he said that cause he's just a couple of inches taller than me.

[old] DIESEL · Post by **[old] DIESEL** » May 10th, 2005, 10:54 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Yoda1 @ May 9 2005, 08:00 PM)</div></td></tr><tr><td class='quote'> Diesel, Dave Draper is actually almost back to looking normal. He laughed when I told him what you said. He told me to tell you that although he's not hitting the iron the way he used to, he still had the reach on me. I think he said that cause he's just a couple of inches taller than me. </td></tr></table> Damn, Yoda, you know Dave Draper? Cool. So wait, do you and the Bomber get into arguments over supplementation? He makes his own protein powder for crissakes!!

[old] DIESEL · Post by **[old] DIESEL** » May 10th, 2005, 11:15 pm

By request from Jane: Monday: Legs and Hams (5:30 a.m.) Squats - warm up 135x6, 185x4, 225x2 worksets (below parallel) - 245x6, 245x6, 255x6 Front Squats (olympic style ass-to-grass) 185x6, 205x6, 225x4 Leg Press : 6plates a side x 6 Hamstrings: Stiff-Legged Deads : w.u. 135x6, 225x3, 275x1 worksets: (to top of shoelaces w/lifting straps) : 300x6, 300x6, 305x4 Good Mornings: 135x8, 155x5 rest between sets: about 2 mins. workout: right about 60 mins. I keep a good tempo and pretty much give anyone that tries to talk to me the evil eye. p.m. (7:30 p.m.) erg: Wolverine: semi-light 40 minutes to speed recovery 184-184-188-192 (used a 1:40 ref. b/c of course my legs were thrashed... this will enable me to walk straight the next day and blunt the effect of DOMS) Tuesday: Chest and Abs - about 40 minutes Decline Barbell 275, 285, 295 Incline Barbell 225, 235 Incline Dumbbell 90lbs. (1 set) Weighted Dips (with 45lb. plate) (2 sets, 6-8 reps) p.m. erg : 5K /rate capped at 24, strapless, DF=118 - avg: 1:46.8. brutal/24spm avg. (I guess this is a Level 3 style Wolverine workout - I'm just keeping the workouts short and intense, because I am "cutting" bodyfat - but of course trying to preserve as much lean mass as possible). For Tomorrow: 1. Push presses (first rep also consists of a clean from the floor) 195, 200 2. Rack Pulls / Shrug 465, 470, 475 3. Power Upright Rows 165, 170 4. Rear Lateral Raises = 65lb. dumbbells p.m. erg: 2x 2000m/ capped at 25, strapless, 4' rest interval, DF=118, goal: sub 1:44.4 -a.m. should take about 45 minutes - short, heavy, intense, and BRUTAL. p.m. - w/ warmup shouldn't take more than 22 minutes or so - again short and brutal.

[old] JaneW. · Post by **[old] JaneW.** » May 10th, 2005, 11:52 pm

Thanks Diesel! Now, I love reading about people. One can actually see attributes of a person from their workouts. Yoda, So sorry I brought up the topic of creatine and supplements. I really feel for you, big guy. Tis not Diesel's fault. You can get mad at me instead, okay? Tonight (cycling 1hr, row 15min) shoulders - 20lb to 25 lb dumbbells, 30lbs upright rows