Thanks Mossdog - it helps that the resistance exercises are only every second day.Quote:
Originally Posted by Mossdog
Printable View
Thanks Mossdog - it helps that the resistance exercises are only every second day.Quote:
Originally Posted by Mossdog
Press-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 22 - 15 - 13 - 12; weighted were 11 - 9 - 8 - 8.
20 squats or lunges in-between the sets.
EMOM - sets of 11 press-ups, floor to lock to floor. Time in secs remaining for each min.
40 - 40 - 41 - 41 - 42 - 41 - 37 - 30 - 23 - 15
Chin-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 6 - 5 - 4 - 5; weighted were 3 - 2 - 2 - 2.
Squats and lunges before and in-between the sets.
EMOM - sets of 1 press-ups, floor to lock to floor (palms of the floor, at the end and beginning of rep). Time in secs remaining for each min.
44 - 44 - 44 - 45 - 44
44 - 34 - 43 - 42- 42
39 - 36 - 32 - 31 - 26
150 press-ups. Palms off the floor make these so much slower for me, and harder. Last year I managed 23 reps of x10 press-up, I've fallen behind and I'm blaming the palms ( :) )
Also, 11 reps of EMOM are significantly harder than the mere 10% extra you'd expect.
Press-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 22 - 16 - 14 - 13; weighted were 11 - 9 - 8 - 8.
20 squats or lunges in-between some of the sets.
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.
24 (10) - 17 (10) - 15 (10) - 11 (10) - 11 (10) - 10 (10) - 10 (10) - 10 (10)
A few months ago i effectively stopped all gym strength work, and replaced with "conditioning" which was basically a lot of rowing and XC skiiing in the gym.
I felt this has had an overall decent effect, particularly with recovery, but feel that some of strength has gone downhill in both upper body and legs.... particularly noticeable in how much i suffered after the downhill stresses of the Jubilee Plunge on new year's eve.
So since than i have reverted to something in between....
I have removed the rowing, which i didn't feel was providing much benefit, but keeping the XC Skiing which is having great benefits on my core strength.
Have put the squats/leg press work back into my routine, and am now alternating push/pull upper body routines each session....
Push being generally chest and shoulder press work. Pull being back horizontal and vertical pulls.
I'm not doing any specific arm work, as i feel with my regular training i'm getting enough associated work with my push/pull/skiing to keep my arms sufficiently strong.
It is overall harder work at the gym between my club sessions, and the leg work in particular makes recovery a little more difficult... but i've got lofty ambitions this year so got to knuckle down with it, and keep the eating/stretching/resting all in good shape as well.
Sounds like a great plan Travs. I've done quite a bit of XC skiing in Norway, in the past, and without question it's my favourite form of exercise. I'd very appreciate an indoor XC Skiing option, but would have some convincing to get my partner to agree to another piece of fitness equipment at home!Quote:
Originally Posted by Travs
As I know my body wouldn't happily be able to endure the weekly running mileages of the likes of you and Mike at this stage, I'm still a keen advocate of the erg rower, and average 30 km a week which, for me, supplements my running quite nicely. I do however tend to employ it in more of a resistance mode, choosing the upper settings on the flywheel. Usually 2k at setting 8, 2k at 9, 2k at 10, 2k at 9 and finish at 2k at 8 again.
As you say, pushing (press-ups) and also pulling (erg not chin-ups :) ) seems to work quite well.
Sounds like a great plan Travs. I've done quite a bit of XC skiing in Norway, in the past, and without question it's my favourite form of exercise. I'd very appreciate an indoor XC Skiing option, but would have some convincing to get my partner to agree to another piece of fitness equipment at home!
As I know my body wouldn't happily be able to endure the weekly running mileages of the likes of you and Mike at this stage, I'm still a keen advocate of the erg rower, and average 30 km a week which, for me, supplements my running quite nicely. I do however tend to employ it in more of a resistance mode, choosing the upper settings on the flywheel. Usually 2k at setting 8, 2k at 9, 2k at 10, 2k at 9 and finish at 2k at 8 again.
As you say, pushing (press-ups) and also pulling (erg not chin-ups :) ) seems to work quite well.
Chin-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 6 - 4 - 5 - 4; weighted were 3 - 2 - 2 - 2.
20 squats and lunges before and in-between the sets.
Not much change then. The first un-weighted rep after a weighted set feels good - really easy - but it does not last.
Today was a Push session.
So on my shoulders, i did sets of dumbell press reps with a couple of minutes rest. Sets of between 10-12 reps.
I managed about 4 sets with 14kg dumbells, 4 sets dropping down to 12kg, and a couple of sets to finish with 10kg.
Then did similar on the bench press. 3 sets of about 8-10 at 50kg, before dropping down to 40kg and 4 sets of 15.
Then finished off with sets to failure of pressups with legs raised up on a bench, to hit the shoulders as well as the chest.... managed 4 reps of about 12, and i was really struggling on the final one.
These aren't groundbreaking weights by any means, but its a cautious return to weights, and i had done a 75 minute uphill run just before, and 10mins of XC Skiing, so pushing myself mentally for another big effort on the weights is quite tough.
You're over 6' tall aren't you? We could start calling you 'Lofty Ecclestone'.Quote:
Originally Posted by Travs
When I was a lad, people who were tall were called Tiny and those who were short, Lofty.
Lovely Boy!
Wow, that is a real push session - I suspect you will be a bit sore tomorrow.Quote:
Originally Posted by Travs
Well its my 3rd or 4th push session since getting back on the weights, so i've sort of got used to the feeling again. The first couple of sessions gave me significant DOMS.Quote:
Originally Posted by Mike T
The good thing about push/pull for me is i won't be due another push session until wednesday (on the basis of a pull session tomorrow, and club session tuesday). So it gives a decent recovery.
Press-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 22 - 15 - 12 - 12; weighted were 11 - 8 - 9 - 8.
20 squats or lunges before and in-between the sets.
No progress yet.
EMOM - sets of 11 press-ups, floor to lock to floor. Time in secs remaining for each min.
41 - 40 - 41 - 41 - 40 - 41 - 37 - 30 - 29 - 27
My press-up routines are sounding a bit 'vanilla' compared to your use of weighted packs Mike :)
So, to add something a bit different I'd read about 'hanging' as an exercise, with some attributing this as reflecting our arboreal primeval ancestry. Not sure about that, but I managed 1 min and 37 secs of 'dangling' - dead-hang, from my chin-up bar, before my grip gave up and I had to settle my feet onto the ground again. I think I can do much better, but rowed 10K this morning so my grip was still a bit sensitive. I'll try again on a none row day next time.
https://theworkoutdigest.com/dead-hang-exercise/
"pull" session tonight.
About 7 sets of seated rows, followed by about 4 sets of landmine rows. All sets of 15-18 at 35kg (i can handle far more weight than this on the back but i was not wanting to ruin myself tonight as we have a strength/conditioning session at the club tomorrow night).
Using a weighted pack adds variety/interest and therefore I am more likely to do the exercise.Quote:
Originally Posted by Mossdog
I must try that dead hang - after my next press-up session.
I know that you know you are working hard in these sessions, but, not having access to a wide variety of weights/equipment, I find it hard to appreciate what you have done. How about some chest to floor press-ups, chin-ups, pull-ups - unweighted/weighted - to help my understanding?Quote:
Originally Posted by Travs
Chin-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 6 - 5 - 5 - 4; weighted were 3 - 2 - 2 - 2.
Squats and lunges before and in-between the sets.
I need to get that 6 up to a 7. I feel I could do it, but ....
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.
26 (10) - 18 (10) - 11 (10) - 12 (10) - 11 (10) - 12 (10) - 12 (10)
Dead hang for 1 mins 29 secs this morning. So not as good as previously. Think I need to try to adjust my grip on the bar and experiment with distance between hand placing too.
Push session today.
About 7 sets of 12-15 @ 40kg on the bench press.
3 sets of 10 shoulder press with 14kg dumbells, 2 sets of 12 at 10kg, 4 sets of 12-15 using just an olympic bar (20kg) to finish off
Press-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 23 - 15 - 14 - 13; weighted were 11 - 9 - 8 - 7.
20 squats or lunges before and in-between the sets.
Had a "rest" on my bed after my run - before I knew it I had been asleep for 2 hours.
EMOM - sets of 11 press-ups, floor to lock to floor. Time in secs remaining for each min.
42 - 40 - 40 - 41 - 42 - 41 - 37 - 30 - 22 - 13
Dead hang, this morning. ! min 23 secs. I'm going backwards!
Pull session tonight.
Landmine rows
3 sets of 12 @ 40kg
3 sets of 15 @ 35kg
Lateral pulldowns:
5 sets of between 10-15 @ 30-45kg
Dead hang fun...kids are awesome!
https://www.youtube.com/watch?v=3bao6ekQy14
I managed 1 min 31 this morning. Obviously heavier body weight is a killer on this exercise.
98 seconds. Those kids are strong and determined.Quote:
Originally Posted by Mossdog
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.
26 (10) - 15 (10) - 12 (10) - 10 (10) - 11 (10) - 12 (10) - 10 (10)
Bit of a different approach to the dead-hang.
Having watched the video yesterday, and noted that some of the competitors used chalk dust, I used a pair of sticky gardening gloves. Also, instead of my usual wrist stop-watch, I placed a wall clock with a noisy second hand in front of me to ensure immediate (and hoped for encouragement) feedback. And success (sort of), with I min and 42 seconds.
However, deep down I know the sticky gloves are a cheat!!! But at least my back got a slightly longer stretch. I also have to lift my feet off the ground by slightly bending my knees, so I think this isn't quite as easy as a straight hang (especially when wearing a heavy pair of gardening welly boots :) ).
Push session today. Didn't "push" too hard after racing yesterday, i didn't feel fresh enough.
5 x 15 40kg bench press
4 x 15 35kg seated chest press
6 x 15 20kg shoulder press barbell
4 x 12 10kg dumbells shoulder press
Chin-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 7 - 5 - 4 - 4; weighted were 3 - 3 - 2 - 2.
24 squats or lunges before and in-between the sets.
7 at last.
102 seconds - well done! My bar is so low I have to bend my knees to 90 degrees to keep my feet off the ground. I do wear some gloves to protect my hands but I don't think they improve grip.Quote:
Originally Posted by Mossdog
Pull session last night.
8 x 15 seated rows... building up from 35kg - 65kg (i could only manage 8-10 reps on the last couple of sets at 65kg)
4 x 15 lateral pulldowns at 35kg
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.
27 (10) - 20 (10) - 17 (10) - 11 (10) - 12 (10) - 11 (10) - 11 (10)
This morning's dead hang for 1 mins 45 secs.
Same use of gardening gloves and heavy wellies :) , plus the ticking second hand on the clock.
But.... this time I used a different hand position, keeping them almost vertically above my head. so that when hanging my biceps practically cushioned my ears. I'm not sure if it was this position that eked out a marginal gain or the cascade of tears accompanying my efforts!
Press-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 23 - 14 - 14 - 13; weighted were 11 - 9 - 8 - 9.
24 squats or lunges before and in-between the sets.
The tears will of course have dripped off you and made you lighter. Well done!Quote:
Originally Posted by Mossdog
Shockingly poor performance on the EMOM - sets of 10 press-ups this afternoon. Felt like I was doing reps of 12! Anyway, same form of floor to lock to floor. Time in secs remaining for each min.
42 - 40 - 40 - 41 - 39 - 35 - 30 - 28 - 22 - 12!!!
However, much improved dead-hang this morning (still with gloves) recording 1 min 58 secs! I just could not bully my fingers into holding out for the few secs more in order to hit the 2 min level. Interestingly, it was my left hand that was so sore as to be pretty much useless for anything for the next 5 mins, so presumedly some asymmetry in effort (which may open a window for improvement!).
The downside of these slightly sticky gloves is that once the bar is gripped it's then very hard to wiggle or slide the grip to even moderately receive the 'uncomfortableness'. A visible and loud ticking second hand on the clock is, for me, a definite aid as it provides clear feedback on the progress of time, while an out of sight silent stopwatch leads one's mind to sneakily warp (slow or hasten)time. :)
Shockingly poor performance on the EMOM - sets of 10 press-ups this afternoon. Felt like I was doing reps of 12! Anyway, same form of floor to lock to floor. Time in secs remaining for each min.
42 - 40 - 40 - 41 - 39 - 35 - 30 - 28 - 22 - 12!!!
However, much improved dead-hang this morning (still with gloves) recording 1 min 58 secs! I just could not bully my fingers into holding out for the few secs more in order to hit the 2 min level. Interestingly, it was my left hand that was so sore as to be pretty much useless for anything for the next 5 mins, so presumedly some asymmetry in effort (which may open a window for improvement!).
The downside of these slightly sticky gloves is that once the bar is gripped it's then very hard to wiggle or slide the grip to even moderately receive the 'uncomfortableness'. A visible and loud ticking second hand on the clock is, for me, a definite aid as it provides clear feedback on the progress of time, while an out of sight silent stopwatch leads one's mind to sneakily warp (slow or hasten)time. :)
Shockingly poor performance on the EMOM - sets of 10 press-ups this afternoon. Felt like I was doing reps of 12! Anyway, same form of floor to lock to floor. Time in secs remaining for each min.
42 - 40 - 40 - 41 - 39 - 35 - 30 - 28 - 22 - 12!!!
However, much improved dead-hang this morning (still with gloves) recording 1 min 58 secs! I just could not bully my fingers into holding out for the few secs more in order to hit the 2 min level. Interestingly, it was my left hand that was so sore as to be pretty much useless for anything for the next 5 mins, so presumedly some asymmetry in effort (which may open a window for improvement!).
The downside of these slightly sticky gloves is that once the bar is gripped it's then very hard to wiggle or slide the grip to even moderately receive the 'uncomfortableness'. A visible and loud ticking second hand on the clock is, for me, a definite aid as it provides clear feedback on the progress of time, while an out of sight silent stopwatch leads one's mind to sneakily warp (slow or hasten)time. :)