The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1201
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    Tuesday 16th November - Cycle 2 Get Lean+Maintain Strength - Week 16 - Day 1 - Upper 1 - Microcycle 4 - workout 1

    First workout of the new microcycle. For upperbody its time to go back and regain some upperbody 1RM recruitment that has detrained a bit, mostly in the Bench and Rows. I will do speed work on the press and chin on the 2nd upper body workout, plus some rapidfire (rate) pushups I think.
    I did this deliberately in the hope off getting an overshoot effect once I returned to benching and rowing heavy, rather than just doing the reactive work I have been doing last month. Well it worked for the press, lets see

    I'm also doing reactive curls and tricep work as an experiment
    Good workout. Work capacity is still surprising me as every set of bench and rows was just about at failure and hard, but yet I still managed to crank out a good number of sets before failing to hit the reps. And I didn't feel run down after the workout

    Bodyweight at gym - 221lbs
    Workout time - 1.5 hours I think
    Workout rating - 8/10

    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 2 mins between each exercise

    14 inch Grip bench - no arch or leg drive

    2nd set of each weight done faster
    Warmups - Bar 2x10, 95lbs x8, x5, 135lbs 2x5, 185x5, x3, 225x2, 255x1

    Rotation 1) 275lbs x 2.5 New PR!! +0.5 rep

    96% of (15%BW+Session max) dropoff
    Rotation 2) 260lbs x 3
    Rotation 3) 260lbs x 3
    Rotation 4) 260lbs x 3
    Rotation 5) 260lbs x 3
    Rotation 6) 260lbs x 1.5

    While 275 x 2.5 is only marginally up from my all time best of 275x2, the 2nd rep was much quicker than before, where it was a very slow grind. Could have had the 3rd rep, but it stalled just past the sticking point. It was just on the brink. Anway this still much better than a month ago where I could only do a single with 275 before I switched over to working presses heavy - I think as a result of me stopping tricep work for a while.
    Hopefully by the end of this microcycle I'll be good for a 10-20lb extra on my 1RM, 305-315lbs. Pecs were feeling it a bit today, using my pecs more on these than before.

    45 degree supported T-Bar row - wide palms up grip

    assuming bar weighs 20lbs
    Rotation 1) Bar+160lbs x 3.5 PR by default

    96% of (15%BW+Session max) dropoff
    Rotation 2) Bar+150lbs x 3
    Rotation 3) Bar+150lbs x 3
    Rotation 4) Bar+150lbs x 3
    Rotation 5) Bar+150lbs x 3
    Rotation 6) Bar+150lbs x 3
    Rotation 7) Bar+150lbs x 3
    Rotation 8) Bar+150lbs x 1.5

    First time doing it with this grip, feels harder.

    Reactive Standing Dumbell Curls

    Warmups - explosive - 5kg 2x5, 15lbs x3, 25x3, 35x3

    Done reactively - explode up divebomb down, reversed just before full extension
    Rotation 1) 30lbs x 3
    Rotation 2) 30lbs x 3
    Rotation 3) 30lbs x 3
    Rotation 4) 30lbs x 3
    Rotation 5) 30lbs x 3 --> slower


    Reactive Accleration Rope Pulley Tricep Pressdowns

    Warmups - 15kg 2x5, 20kg x3, 25kg x1, 30kgx1, 35kgx1

    Done reactively - explode down throwing plates as high as I can and letting the plates free fall down

    Rotation 1) 35kg x 3
    Rotation 2) 35kg x 3
    Rotation 3) 35kg x 3
    Rotation 4) 35kg x 3
    Rotation 5) 35kg x 3

    The first 4 sets were down improperly. I was doing a semi pullover motion which made the plates shoot up almost to the top and then yanking me off the floor on the way down...35kg must be generating more than 220lbs of force on the way down!
    Did it stricter on the last set and the weights didn't go anywhere near as high

    Cuff Stuff and ISO Stretches - EQI

    Dumbell Elbow supported Cuban Rotations

    warmups 4kg x8, 15lbs x6

    1min rest
    20lbs x11, 15lbs x8, x6


    Tricep Dip Forward leaning Leg supported Stretched ISO hold
    BW x 1min

    Free Motion High Pulley 2 handed Lat Stretched ISO hold
    120lbs x 1min

    Dumbell 45 degree Incline Curl Stretched ISO hold
    Used Pinch grip on Hex dumbells 15lbs x 1min

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 11-18-2004 at 12:02 AM.

  2. #1202
    Explosive Mofo Blitzforce's Avatar
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    clip from today

    Right click on link and save first to avoid errors

    14inch grip benches, 275lbs x 2.5 and worksets with 260lbs

    seems a bit quicker than before, especially since these loads are pretty close to my 1RM. Gone more hit and miss though from all the reactive work...

    http://www.members.optushome.com.au/blitzf...lbs_16Nov04.mpg
    Last edited by Blitzforce; 11-16-2004 at 12:29 AM.

  3. #1203
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 16th November

    Sleep - 7+ hours
    Waking Pulse - 60 beats per minute
    Mood - decent, slightly drained

    Slight CNS drained feeling, but not too bad. Minimal soreness as well. But DOMS usually takes a while to kick in for me sometimes.
    Halflife 2 is out today, gonna be playing that for active recovery

  4. #1204
    I wannabebig!
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    hl2 doesnt come out till tomorrow for us here hehe

  5. #1205
    Explosive Mofo Blitzforce's Avatar
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    Thursday 17th November

    Sleep - 4.5 hours
    Waking Pulse - ?
    Mood - "need Sleep"

    Playing HalfLife2 makes you forget time...so I lost much sleep, and didn't eat or drink much either
    Oh well - it has awesome graphics, very life like. Amazing water.
    Will take some naps today before training, but I suspect the training session won't go too well....
    Last edited by Blitzforce; 11-17-2004 at 02:35 PM.

  6. #1206
    I wannabebig!
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    so I guess it's worth it... the lack of sleep shows good reviews.. haha

  7. #1207
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    Thursday 18th November - Cycle 2 Get Lean+Maintain Strength - Week 16 - Day 2 - Lower 1 Reactive Emphasis - Microcycle 4 - workout 1

    Body was pretty rusty with squats and olys - been 2 weeks since I last did em. Felt really heavy. I suppose the 4.5 hours sleep lasy night and lack of food and water (thanks to HalfLife 2) doesn't help...

    Bodyweight at the gym - 220lbs
    Workout Rating - 6/10
    Workout time - about 1.5 hours

    Warmup

    1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
    2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
    3) Ankle Jumps - 3x15

    4) Olys - did one of each in between the warmup sets of the rest of the workout

    A few sets of stuff with the bar to warmup

    Whole bunch of powersnatches/powercleans and cleans/Powerjerks with 89lbs and 109lbs

    Kept thing light to get back into em

    Rotating between each exercise

    rest - 30secs to 1 min for warmups. 1.5 mins between each exercise after warmups.

    Vertical Jumps

    Rotation 1) 2 Vertical Jumps - Highest, finger at mark on the wall on first rep
    Rotation 2) 2 Vertical Jumps - same, felt much more floaty
    Rotation 3) 2 Vertical Jumps - same
    Rotation 4) 2 Vertical Jumps - same
    Rotation 5) 2 Vertical Jumps - same
    Rotation 6) 2 Vertical Jumps - one inch lower

    I am now jumping in the Fire Exit stairwell. So I can finally get an accurate read on my VJ with respect to accumlated fatigue, and it correlated well. 5th rotation in all exercises were harder except the 80% AW squats. Then 6th set of jumps were an inch lower as a result.
    There is a mark on the wall which I was able to just touch, so that will be my baseline from now on. 2nd jump of each rotation was an 0.5 to 1 inch lower.

    Full Back Squats - in Oly Shoes - RAW

    Warmup sets - alternating between back and frontsquats up to 285lbs - Bar 2x5, 95x5, 135x3, 165x3, 195x3, 225x3, 255x2, 285x2, 285x1, 315x1
    FrontSquats - Barx5, 95x3,135x3, 165x2, 195x2, 225x2

    about 80% of (85%BW+1RM) - explosive
    Rotation 1) 275lbs x 2
    Rotation 2) 275lbs x 2
    Rotation 3) 275lbs x 2
    Rotation 4) 275lbs x 2
    Rotation 5) 275lbs x 2


    Felt hard. Warmups could have been better. About 80% AW of my max, 385lbs. But judging by how heavy 315lbs felt, I doubt I could hit that today.
    Crappy bar bent in mutiple directions didn't exactly help either....
    2nd rep of each set was a bit slower

    Reactive Full Back Squats - in Oly Shoes

    I dive bomb down, pull feet up slightly and explode up

    About 65% of (85%BW+1RM)
    Rotation 1) 185lbs x3
    Rotation 2) 185lbs x3
    Rotation 3) 185lbs x3
    Rotation 4) 185lbs x3
    Rotation 5) 185lbs x3 --> harder and much slower reversal

    first set was a bit off, but rest were excellent and felt good

    Jump Squats - in Oly Shoes

    With a reset between each jump
    About 40-50% of (85%BW+1RM)
    Rotation 1) 109lbs x3
    Rotation 2) 89lbs x3
    Rotation 3) 89lbs x3
    Rotation 4) 89lbs x3
    Rotation 5) 89lbs x3

    Felt a bit awkard. PowerSnatching the weight up was a pain. Next time I won't do these in oly shoes

    Lat Machine Situps

    controlled
    Rotation 1) BWx10
    Rotation 2) 15lbs x 10
    Rotation 3) 25lbs x 10
    Rotation 4) 45lbs x 10

    been a while since I did em so easing back into these

    Reactive Natural Glute Ham Raise

    warmups - standing single leg curl 3plates x 5, 5p x3, 8p x3, 10p x3

    Rotation 1) BWx5
    Rotation 2) BWx5
    Rotation 3) BWx5
    Rotation 4) BWx5 ----> harder


    ISO Stretches - EQI

    Bulgarian Split Squat stretched ISO hold
    Front leg on 5 inch block, knee as far forward as possible x 1min

    felt a better hammie stretch doing this way as well

    RDL stretched ISO hold
    Lower to the floor as over the course of the hold - 45lbs x 1min

    Seated adductor stretched ISO hold
    7kg dumbells x 1min

    Standing Calf Raise Stretched ISO hold
    5plates x 1min
    Last edited by Blitzforce; 11-18-2004 at 02:51 PM.

  8. #1208
    Explosive Mofo Blitzforce's Avatar
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    clips from today - form needs work on all these

    Right click on link and save first to avoid errors

    explosive fullsquats with 275lbs x 2 - first set
    http://www.members.optushome.com.au/...x2_18Nov04.mpg

    reactive fullsquats - 185lbs x3 - set 1 and 3
    http://www.members.optushome.com.au/...x3_18Nov04.mpg

    Jumpsquats with a reset - 89lbs x3, 2nd set
    http://www.members.optushome.com.au/...x3_18Nov04.mpg
    Last edited by Blitzforce; 11-18-2004 at 03:04 AM.

  9. #1209
    Explosive Mofo Blitzforce's Avatar
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    Friday 18th November

    Sleep - 5.5 hours
    Waking Pulse - 65
    Mood - Sore and tired

    Running into sleep debt now, need to get my act together!
    Posterior chain is sore, especially my upper hams
    Last edited by Blitzforce; 11-18-2004 at 02:56 PM.

  10. #1210
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    Saturday 19th November

    Sleep - 1 hour nap + 6 hours
    Waking Pulse - 60
    Mood - A little worn out

    Will be catching up on sleep today. I can tell my hormonal balance in my body has shifted. Everytime I get these rough inflamed skin on my elbows, I know I am heading in that direction.

    Upper hammies still pretty sore. The inner hammies is what I targeted, and they do seem to be helping with the feet angling out issue

  11. #1211
    Explosive Mofo Blitzforce's Avatar
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    Anyway right now at the very moment I am sitting at 97.5kg 215lbs, lightest so far this year. But my upper body is by far the largest its ever been! My shoulders and triceps are pretty damn big for me right now. My arms measure 17inches, which is the same as when I was 220+lbs. So I'm leaner but my my size is still there.

    I have noticed my muscle mass jump up when I started doing all the explosive and reactive stuff. At least for me power gains = muscle mass gains = strength gains = more power
    To that end that has pretty much how I have organised my training means lately to take advatange of this.
    Also you may have noticed that when I go heavy on my upperbody, I do more power work on my lower body and vice versa. I think that's a smart way to go - or just lucky guesswork

    Almost time to take some measurements again and see where I stand vs the last time.
    Last edited by Blitzforce; 11-19-2004 at 05:56 PM.

  12. #1212
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    Sunday 21st November

    Sleep - lots of naps + 6 hours
    Waking Pulse - 60
    Mood - Tired

    I should be ok for today's workout, not the best, but not too bad. But since it's mostly a "speed" type workout, maybe I'm not feeling "fast" enough.

  13. #1213
    I wannabebig!
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    how do you structure your workout anyhow... do you base it off any type of protocol/fixed regimin of some sort?

  14. #1214
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by ryuage
    how do you structure your workout anyhow... do you base it off any type of protocol/fixed regimin of some sort?
    basicly I train 3 times a week, the usual Sunday, Tuesday and Thursday.
    Alternating between upperbody and lower body.

    I also have 2 different upper body workouts and 2 different lower body workouts. Which I alternate between. Workout one is the main one and workout 2 is the supportive one - usually one is more strength based and the other more speed based, but this a loose definition. Sometimes it could be speed on one and hypertrophy/work capacity on the other. Or strnegth on one and speed/hypertrophy on the other etc. It all depends on what I am lacking in.

    And I use either of 2 volume structures in either upper or lower body workouts (they run separately)

    1) 4 lower volume workouts with 4-5 days between each, followed by 1 high volume workout with a weeks rest

    2) 6 lower volume workouts with 4-5 days between each, followed by 2 high volume workout with a weeks rest betwen each

    I circuit rotate all the exercises in my workouts - ie I do one set of each exercise, resting ebtween 1.5 to 2.5mins betwen each, depending on how many exexercises there are.

    Most importantly you will notice the volume in my workout volume per exercise, is autoregulated by % dropoffs. 4% for lower volume workouts and 10% for higher volume ones - plus I factor in the bodyweight into the exercise. Look at my workouts for this. I have been experimenting with different % numbers. But 4/10 work well for me right now

    If its strength or rep type lift I go to failure. Basicly go to a max with whatever rep scheme I'm doing, then drop the weight based on the %, and keep going until I can't match the reps and stop. Other times I keep the weight the same but keep repping until I can't get a certain number of reps under the first maximal set.
    With speed or explosive stuff, I base the dropoff on speed and form etc.
    This keeps me from over or undertraining.

    then I start a new training cycle and change it up to target my new weakness or training emphasis.

    Right now in this current cycle, for upper body my goal is to work on my 1RM bench muscle recuitment in preparation for a new max. For lower body, as I pointed out before, I lack reactivity in terms of jumping, so I am targeting that, and also preparing my body to get back into heavy fullsquats, and working on increasing peak force and power in it.

    You could say I am training in a conjugate periodisation style - much like Westside is a form of it.
    I sequentially attack and bring up my weakness, wether it be musclar or CNS wise. I sometimes let some motor qualities detrain so that when I come back to em, I will regain my former peaks and then PR in them. I train what is needed on a weekly basis, rather than what I want to do.

    So you could say I train rather than just lift weights
    Last edited by Blitzforce; 11-20-2004 at 06:45 PM.

  15. #1215
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    Sunday 21st November - Cycle 2 Get Lean+Maintain Strength - Week 17 - Day 1 - Upper 2 - Microcycle 4 - workout 2

    Session went ok, after taking a 2 hour nap just before.
    High rep reflexive firing stuff created huge pumps!

    Battery was nearly flat, so I only managed to get too clips

    Bodyweight at gym - 218.5lbs
    Workout time - Not sure, but not that long
    Workout rating - 8/10


    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 1.5 to 2 mins between each exercise


    Explosive/Reactive Standing Military Press - in Oly Shoes

    Warmups - 2nd set of each weight done explosively - 45lbs 2x10, 70lbs 2x5, x3, 95lbs 2x5, 115lbs 2x3, 135x3, 155x1

    Explode up and the dive bombed down, reversed at chin level

    About 70% of (15%BW+1RM)
    Rotation 1) 135lbs x2 --> done in normal speed fashion
    Rotation 2) 135lbs x3
    Rotation 3) 135lbs x3
    Rotation 4) 135lbs x3 slower and harder

    LOL - some guy in his 40-50s tried to lift it when I was getting ready to do my first set, and he could barely budge it, and we had a short talk about jerks and presses and such. And then after he saw me explode up 135lbs for 2, he said " Now don't show off please " you can hear it in the video

    First set done normally - the rest were done reactively. Reversed at chin level, due to the pump in my arms, I can't get much lower anyway
    These felt good. Wasn't sure wether to do doubles or triples
    feeling much lighter now.

    Reactive 12inch grip Chins

    Warmups - pulldown version - explosive 25kg x10, 35x8, 45x5, 55x5, 65x3, 75x2 then BW x 3 singles

    Explode up and dive bombed down reverse just before full extension
    Rotation 1) BW (219.5lbs in oly shoes) x2
    Rotation 2) BW x 2
    Rotation 3) BW x 3 ---> slower


    Reflexive Firing Plyo Pushups - 30 degree angle

    Warmips - a few bench sets with the bar, some dumbell benches, a few sets of 5 RFI pushups

    Bouncing side to side in the stretch range - max reps in 20 seconds
    Rotation 1) lost count
    Rotation 2) about 25 reps
    Rotation 3) 23 reps

    I like these. I have a feeling these will help my bench in a few areas.
    Fried my pecs and triceps!


    Reflexive Firing dual arm Bent Over dumbell Rows - Parallel Grip

    Warmups - 20lbs x5, 35x5, 45x5

    Up and down as fast as possible
    Rotation 1) 45lbs x 30
    Rotation 2) 45lbs x 31
    Rotation 3) 45lbs x 27 ---> failed

    Last 5 secs were a killer! Failed on the 3rd set, dumbells too heavy. Will try 20-30lbs next time.



    Cooldown and ISO Stretches - EQI

    Free Motion pulley standing L-Flyes - arms by side

    2mins rest - warmup - 10lbs x10,
    done as fast as possible
    15lbs 2x30

    Tricep Dip Forward leaning Leg supported Stretched ISO hold
    BW x 1min

    Free Motion High Pulley 2 handed Lat Stretched ISO hold
    120lbs x 1min - these are really helping my jerk shoulder flexiblity

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 11-23-2004 at 12:10 AM.

  16. #1216
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    The only 2 clips I managed to get before the battery went dead.

    Right click on link and save first to avoid errors

    first set of explosive military presses 135lbs x 2, done normally. Hear what that guy is saying at the end, as explained above

    http://www.members.optushome.com.au/...x2_21Nov04.mpg

    first set of the reflexive firing plyo pushups, max reps in 20secs, clip is cutoff when the battery went dead.

    http://www.members.optushome.com.au/...es_21Nov04.mpg

  17. #1217
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    Monday 22nd November

    Sleep - 2 hour nap + 6+ hours
    Waking Pulse - 61
    Mood - Not bad

    minimal soreness

  18. #1218
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    Tuesday 23rd November

    Sleep - 3 hour nap + 6 hours
    Waking Pulse - 59
    Mood - Feel slightly fatigued

    Well I weighed 97.5kg 215lbs straight out of bed, and still do now. But I'm probbaly a bit dehydrated. I do feel trimmer though.
    So maybe the high rep upperbody RFI work does help the fat loss process as well
    They sure feel almost as energy intensive as sprinting does

  19. #1219
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    Tuesday 23rd November - Cycle 2 Get Lean+Maintain Strength - Week 17 - Day 2 - Lower 2 - Microcycle 4 - Workout 2

    I didn't feel like I was gonna have a good workout, because I felt tired and had been walking for a bit shopping etc earlier. But it went better than I expected
    I guess the lighter bodyweight helps as well, 97.5kg or 214.5lbs at home.

    Bodyweight at gym - NA
    Workout time - ?
    Workout rating - 8/10

    Warmup

    Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

    Tested it against the brickwall -
    1) Best Jump - inch above a brick boundary with a mark --> can't remeber what I got last time, but I think it's about an 0.5 to 1 inch higher

    2) Then depth Jump of 18inches - 1 inch lower than above, so an inch improvement since last time. reactivity improving

    both jumps definitely felt much more springy

    Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.

    Rotating between each exercise - 2 to 2.5mins rest between each

    Vertical Jump

    I found a spot on the roof support that I can barely reach on a jump to use as a baseline for measuring fatigue

    Rotation 1) Touched easily
    Rotation 2) Touched
    Rotation 3) took 3 attempts to touch, barely skimming it
    Rotation 4) 1 to 1.5 inches below

    Big dropoff that's for sure!


    Depth Jumps

    Rotation 1) 18 inches x 5
    Rotation 2) 18 inches x 5
    Rotation 3) 18 inches x 5 --> last rep was very tired

    Sets of 5 is too much for me, will drop back to 3 or 4. I was barely jumping by the last rep.


    Reflexive Firing 2 legged Hops on a 6 inch step in 20seconds

    Rotation 1) stuffed up the timer, prerssed wrong button...
    Rotation 2) 33 hops in 20secs --> matches PR, felt slow
    Rotation 3) 31 hops in 20secs --> hard

    wasn't smooth today

    Maximum Speed Sprints on toes - width of park

    From standing start - with stopwatch
    Rotation 1) 13.94 secs New PR!! -0.34 secs
    Rotation 2) 13.78 secs New PR!! -0.5 secs
    Rotation 3) 14+ secs

    Huge progress from 1.5 weeks ago! I guess partly because I am lighter, but dang that's a big jump. The lower body work i did helps, but I suspect the upperbody work is a factor too. Was getting a nice bounce on each step, and I don't really feel all that tired after each run.

    On the first run, I felt like I wasn't running hard enough, and I tried to push a bit toward the end, but it still felt pretty easy. 2nd run felt smooth, I just let it flow, and it felt good. I even started a fraction after starting the stopwatch and even stumbled slightly on a small pothole on the park. But damn that's a big decrease! Unfortunately I wasn't expecting to run any faster on the 2nd run, and didn't film it, but I have the first one on tape
    The 3rd run felt slower, but I stopped the stopwatch at the wrong time, so the time wasn't accurate.
    Surprised someone as fat and heavy as me, over 15% bodyfat, will soon be cracking into the 12s hopefully, and then into the 11s when I lean right up
    Last edited by Blitzforce; 11-23-2004 at 01:17 AM.

  20. #1220
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    Clip from today

    Right click on link and save first to avoid errors

    Only got the 13.92 sec sprint run, missed the 13.78 run
    http://www.members.optushome.com.au/...cs_23Nov04.mpg

  21. #1221
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    Wednesday 24th November

    Sleep - 5+ hours
    Waking Pulse - 64
    Mood - Tired

    CNS was in overdrive, found it hard to fall asleep. CNS slightly drained feeling. Still somewhat hyper though.
    Minimal soreness, mostly in feet. No soreness in hams!

  22. #1222
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    Thursday 25th November

    Sleep - 7.5 hours
    Waking Pulse - 60
    Mood - Not bad, slightly tired

    Sleep last night was really good
    Could do with more though... Looking forward to benching today
    Last edited by Blitzforce; 11-24-2004 at 02:01 PM.

  23. #1223
    Mostly healed up! PizDoff's Avatar
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    Whoa, people take their heart rates...

    Hope things are progressing well for ya, nice to see another Chinese brother here.
    I gotta try some of those jump squats, looks like fun.

    Should help my flying kicks too.

  24. #1224
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by PizDoff
    Whoa, people take their heart rates...

    Hope things are progressing well for ya, nice to see another Chinese brother here.
    I gotta try some of those jump squats, looks like fun.

    Should help my flying kicks too.
    Helps me track how the training is stressing my system
    when it goes above 70, it means I'm heading toward overtraining etc

    Welcome to my journal - I've kept it up to date from when I started training pretty much, save for 6 or so months at the beginning when I trained at home with a dumbell set and bodyweight exercises, and another 6 months I think at my gym

    Off to the gym now!
    Last edited by Blitzforce; 11-24-2004 at 07:52 PM.

  25. #1225
    Explosive Mofo Blitzforce's Avatar
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    Thursday 25th November - Cycle 2 Get Lean+Maintain Strength - Week 17 - Day 3 - Upper 1 - Microcycle 4 - workout 3

    My legs were achey and I felt slightly tired, plus blood sugar level was starting to sag down. But I turned out to be a pretty good workout.
    Lightest bodyweight at the gym in a while too, 218.5lbs
    Had to rush the later sets as someone was waiting to use the powerrack, resting only a min between each set, but this didn't seem to curb the volume too much as far as I can tell

    Bodyweight at gym - 218.5lbs
    Workout time - 1.5 hours
    Workout rating - 8.5/10

    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 1.5 to 2 mins between each exercise. Later sets were with 1min.

    14 inch Grip bench - no arch or leg drive

    2nd set of each weight done faster
    Warmups - Bar 2x10, 95lbs x8, x5, 135lbs x5, x3, 185 2x3, 225x3, 255x1

    Rotation 1) 285lbs x 2 New PR!! +10lbs

    96% of (15%BW+Session max) dropoff
    Rotation 2) 270lbs x 2.5 --> went to failure
    Rotation 3) 270lbs x 2
    Rotation 4) 270lbs x 1 --> misgrooved, dumped then 270x2
    Rotation 5) 270lbs x 2
    Rotation 6) 270lbs x 1.5

    Felt fairly strong during the warmups so was confident I would PR, and I wasn't dissappointed. 285lbs the last time I did it was a long slow grind for a single. Today the first rep flew up, 2nd rep was going up pretty easily too, and then for some reason, I hit a wall. Either I misgrooved or I lost concentration and drive due to my blood sugar levels, I'm not sure. But I got stuck 3/4 of the way up, and had to really grit it out for a few seconds to finally lock it out!

    I went to failure on the 2nd set to see how many reps I could do, only did 2.5 reps, so every set after that was near failure, but yet I still had the work capacity to do 6 total sets. I don't know of any other training system that can develop that ability.

    Curved bar was causing all kinds of issues...
    I went off the groove on the 4th set, so I had to dump it, strip and reload the bar, and then redo it. Next week 295x2 maybe

    45 degree supported T-Bar row - wide palms up grip

    warmups - Barx10, 25lbs x5, 45lbs x5, 70lbs 2x5, 90x5, 115x3, 135x2, 150x1

    assuming bar weighs 20lbs
    Rotation 1) Bar+170lbs x 3 New PR +10lbs

    96% of (15%BW+Session max) dropoff
    Rotation 2) Bar+160lbs x 3
    Rotation 3) Bar+160lbs x 3
    Rotation 4) Bar+160lbs x 3
    Rotation 5) Bar+160lbs x 3
    Rotation 6) Bar+160lbs x 2.5

    Next session 4 plates


    Reactive Standing Dumbell Curls

    Warmups - explosive - 4kg x5, 5kg x5, 15lbs x5, 20x3, 25x3

    Done reactively - explode up divebomb down, reversed just before full extension
    Rotation 1) 30lbs x 3
    Rotation 2) 30lbs x 3
    Rotation 3) 30lbs x 3
    Rotation 4) 30lbs x 3
    Rotation 5) 30lbs x 3 --> harder

    feeling a bit light, will go up next session

    Reactive Accleration Rope Pulley Tricep Pressdowns

    Warmups - 15kg 2x5, 20kg x3, 25kg x3, 30kgx3

    Done reactively - explode down throwing plates as high as I can and letting the plates free fall down

    Rotation 1) 35kg x 3 --> too heavy
    Rotation 2) 30kg x 3
    Rotation 3) 30kg x 3
    Rotation 4) 30kg x 3 --> slower and harder, not as high


    Cuff Stuff and ISO Stretches - EQI

    Dumbell Elbow supported Cuban Rotations

    warmups 4kg x8, 15lbs x6

    1.5 mins rest
    22lbs x10,
    15lbs x (6+20sec ISO at 90 degrees) x 2sets

    Hmm the ISO of the first with 15lbs, made the regular reps of the next set felt really light and springy. Will have to make use of that static/dynamic effect in the future
    Although I only notice it in some exercise, and not in others.
    ISO, gave the forearms and wrist a hefty workout as well

    Tricep Dip Forward leaning Leg supported Stretched ISO hold
    BW x 1min

    Free Motion High Pulley 2 handed Lat Stretched ISO hold
    120lbs x 1min

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 11-25-2004 at 12:07 AM.

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