Voltron: Training log 2011
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Hell of a good session today, deserves a post!<br />
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Have fine tuned my routine a bit as i felt that although it was very high intensity i wasnt getting enough work at the top weights. SO now its 5 sets (the same) a couple of warm up ones (any weight and reps, just enough to build into it) then 3 x 5 at top weight. So today i managed 3 x 5 @ 135kg and 95kg for squat and bench press respectively and 3 x 3 @ 85kg for power clean (only doing sets of 3 on PC as technique suffers with fatigue onrep 4 and 5. Technically should be doing extra sets to keep the volume the same but i'm making nice progress like this so i'm happy). All of these represent personal records for multiple sets of 5 (or 3) so i'm super stoked. Followed it up with 3 sets to fail of wide grip pull ups (8,6,5) and even a set of curls. Yeah!<br />
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Also have taken Barts advice (sort of) and started a super high protein diet including egg-white protein powder (foul) and have gained 1.5 kg in about 2 weeks. Yeah! -
Bit of a change of pace for the next couple of weeks, having a break from the weights and taking the chance to see if i can drop a bit of the flab.<br />
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My current numbers are (3 x 5 reps): Squat 137.5, Bench 97.5, overhead press 62.5, deadlift 165 (1 x 3 reps), power clean 87.5 (3 x 3 reps). Reasonable progress so far this year. Pretty close to a couple of goals (140 for squat and 100 for bench) so will have a bit of a rest to keep me mentally sharp and hopefully will get to both of those marks by sometime in April.<br />
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Doing cardio only every day at the moment. Tough start since i havent done much for ages. First run, about 3 ks, and my knees dont like it, feel really heavy. Funny how i can work out a muscle group 3 times a week (quads), but when asked to do something a bit different like run they hurt like a bastard the next day. Weight on sunday 94.9 kgs do we'll see how much i can drop in 2 weeks. -
[quote name='Voltron']Bit of a change of pace for the next couple of weeks, having a break from the weights and taking the chance to see if i can drop a bit of the flab.<br />
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My current numbers are (3 x 5 reps): Squat 137.5, Bench 97.5, overhead press 62.5, deadlift 165 (1 x 3 reps), power clean 87.5 (3 x 3 reps). Reasonable progress so far this year. Pretty close to a couple of goals (140 for squat and 100 for bench) so will have a bit of a rest to keep me mentally sharp and hopefully will get to both of those marks by sometime in April.<br />
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Doing cardio only every day at the moment. Tough start since i havent done much for ages. First run, about 3 ks, and my knees dont like it, feel really heavy. Funny how i can work out a muscle group 3 times a week (quads), but when asked to do something a bit different like run they hurt like a bastard the next day. Weight on sunday 94.9 kgs do we'll see how much i can drop in 2 weeks.[/QUOTE]<br />
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Good luck with the cardio Voltron<br />
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Have you ever done interval cardio? There is a fair bit of science around about its effectiveness with fat loss. I've had some really positive outcomes from it, and the key thing for me is that it minimises time in the gym.<br />
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As the term suggests the intervals are based on time exerting lots of energy coupled with time doing 'active' resting<br />
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If you haven't done it before and you're interested, try running at say 8-10mph for 30 secs and then walking at 4mph for 1min - do that for 20mins and see how you go. Over time the idea is to increase running speeds (not walking or 'active' resting) and to shorten active rest periods.<br />
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A couple of studies I've read said the best results came from a 24 sec intese activity with a 36 sec active rest period - the 1:1.5 ratio of activty to rest. <br />
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This can work for any stationary type machine like tready, bike or even the eliptical. -
[quote name='ACT Crusader']A couple of studies I've read said the best results came from a 24 sec intese activity with a 36 sec active rest period - the 1:1.5 ratio of activty to rest. <br />
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This can work for any stationary type machine like tready, bike or even the eliptical.[/QUOTE]<br />
If you have access to a rowing machine and enjoy rowing a good approximation is 125m on and 30secs off. By using a set distance it makes it easier to track progress on your working metres IMO<br />
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A relatively short amount of time on the rower can really destroy you -
[quote name='ACT Crusader']A couple of studies I've read said the best results came from a 24 sec intese activity with a 36 sec active rest period - the 1:1.5 ratio of activty to rest. <br />
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This can work for any stationary type machine like tready, bike or even the eliptical.[/QUOTE]<br />
If you have access to a rowing machine and enjoy rowing a good approximation is 125m on and 30secs off. By using a set distance it makes it easier to track progress on your working metres IMO<br />
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A relatively short amount of time on the rower can really destroy you -
Used to do a bit of interval training in the army, never liked it to be honest, probably because it was more "brutal" than "scientific". If i remember correctly we would have fartlek training (short sprints interspersed with slow jog) and "rep runs" 1200, 800 or 400m timed runs with rest periods between. Similar but not exactly the same as what you're suggesting.<br />
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Now that ive got the idea in my head im quite keen to do something along those lines. Dont do gyms unfortunately so will have to be a bit creative. Might have to judge the speeds and time the periods or use measured distances and not worry too much about time, as Duluth suggested. Maybe sprint 100m, jog 50m for 10 mins or something. Or i might be able to work it into a punch bag workout. Will try it out tomorrow and report back. -
[quote name='Duluth']If you have access to a rowing machine and enjoy rowing a good approximation is 125m on and 30secs off. By using a set distance it makes it easier to track progress on your working metres IMO<br />
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A relatively short amount of time on the rower can really destroy you[/QUOTE]<br />
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That distance version looks good. <br />
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A while ago when I had a PT he would stand over me and record distances for a 30sec on 30sec off for 5 mins. The rule was I couldn't get below my first 30sec interval. He would do the whole yelling etc and I was absolutely smashed after 5mins and the 30sec rest seemed like 2seconds... <br />
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Unfortunately I can't remember any of the distances -
[quote name='Voltron']Used to do a bit of interval training in the army, never liked it to be honest, probably because it was more "brutal" than "scientific". If i remember correctly we would have fartlek training (short sprints interspersed with slow jog) and "rep runs" 1200, 800 or 400m timed runs with rest periods between. Similar but not exactly the same as what you're suggesting.<br />
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Now that ive got the idea in my head im quite keen to do something along those lines. Dont do gyms unfortunately so will have to be a bit creative. Might have to judge the speeds and time the periods or use measured distances and not worry too much about time, as Duluth suggested. Maybe sprint 100m, jog 50m for 10 mins or something. Or i might be able to work it into a punch bag workout. Will try it out tomorrow and report back.[/QUOTE]<br />
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I've always found that type of training is 'easier' when there is someone inflicting it on you! ie rugby or sport training. I enjoy running and have done shuttles/speed work in the past but that Tabata stuff is pretty (very) intense! However it is very cool in that you can apply the approach to all sorts of cardio workouts. -
Holy crap what a workout yesterday!<br />
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No offence dK, i'vee seen you mention tabata before but just the name has put me off, like its some sort of fad latest craze thing. But i had a look into it and decided i could apply it to something. Did a workout with squat thrusters, 30kg bar and i'm blown away with the intensity. My quads and hamstrings are screaming this morning. I feel like a squat virgin and it hurts like the first time! -
[quote name='Voltron']Holy crap what a workout yesterday!<br />
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No offence dK, i'vee seen you mention tabata before but just the name has put me off, like its some sort of fad latest craze thing. But i had a look into it and decided i could apply it to something. Did a workout with squat thrusters, 30kg bar and i'm blown away with the intensity. My quads and hamstrings are screaming this morning. I feel like a squat virgin and it hurts like the first time![/QUOTE]<br />
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None taken. Welcome to my world of pain <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
So i havent posted for a while, weight loss went well, down to about 89kg now so pretty pleased. Unfortunately my 2 week cardio phase stole the momentum from my weight training (plus i started a new job with longer hours so have less time) but i am still plugging away, have been doing mainly higher reps/faster pace with lower weights. Not pushing for PBs but might get back to that type of thing soonish.<br />
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The main thing that i have changed is starting Brazilian Jiu Jitsu about 2 months ago. Absolutely loving it, get a great work out and it satisfies my desire for a bit of violence. The main reason im posting today is last night at class i saw a vaguely familiar face in the carpark (it was dark (i mean the carpark not the face)) and when i went inside i held the door open for him, and bugger me if it isnt Tana Umaga. Just came along for a roll apparently (he obviously has done BJJ elsewhere). I nearly wet myself. Didnt get to roll with him but if he keeps coming i will for sure. Look forward to photos of me choking his ass out (or not)! -
Have been getting back into the weights with a bit of gusto in the last month or so, getting back toward my best from the top of this thread. Set a new world record* for deadlift today, 175kg for a single rep. Weight is down to around 88kgs so 175 represents a very small step to reaching one of my goals from the very first post in this thread, to deadlift 2 x bodyweight. Didnt think about it till later otherwise i would have loaded on an extra couple of kgs to make it official. Still pretty stoked though, will give 177.5 a crack next session.<br />
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Also had grading for my first stripe at BJJ on wednesday. Made a couple of mistakes so im 50/50 as to whether i passed. Find out tomorrow. Pass or fail there is no feeling greater than choking someone out in open mat sparring so will keep plugging away.<br />
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*World record for all lifts performed in my garage -
Awesome effort on the deads Voltron. <br />
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I dont do enough heavy squatting to get anywhere near those numbers for the deads. My quads just can't take that weight....yet -
Wicked bro!! nothing better than reaching a target lift! that is some serious tin to shift, esp at your weight. Did you use straps or is that just pure grip strength (super impressive either way). Reckon a nice round figure of 180kg is on the cards now - then 200kg will be in sight!<br />
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I'm doing DL's tonight - don't think I'll have a crack at that kind of weight but its def got me gee'd up!! -
[quote name='Paekakboyz']Wicked bro!! nothing better than reaching a target lift! that is some serious tin to shift, esp at your weight. Did you use straps or is that just pure grip strength (super impressive either way). Reckon a nice round figure of 180kg is on the cards now - then 200kg will be in sight!<br />
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I'm doing DL's tonight - don't think I'll have a crack at that kind of weight but its def got me gee'd up!![/QUOTE]<br />
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Do 180 paekak, you know you wanna !! DO IT !!!!!!!!!!!!!!!!!!!!!!!<br />
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Super effort Volts, 2 hundy is on the cards next. As Kirwan said I'm hoping you were nice and shaky and starry eyed after the lift. Bout time I did some deads again after a few weeks off with a dodgy shoulder. Always nice to break a World record too. -
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Knocked off 160kg without straps tonight - was a bit surprised! might have to have another look at straps! reckon you might as well buy extras right up to 200kg bro - with your recent form you'll be keen to push on!
