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easy part is probably over

Discussion in 'Fitness Journals' started by zenpharaohs, Jun 23, 2005.

  1. zenpharaohs

    zenpharaohs Elite Member
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    Well at least with the Bulgarians you know that you get something from putting up with the nasty. And it's not surprising when women do well on the single leg stuff. I'm not sure whether they have a biomechanical advantage or whether it's because women traditionally have done more single leg work though. It's definitely more cosmetic for women too.

    Great having the bumpers, though! I wish my gym would do that, but there is zero chance of it.

    On the other hand, we are having our patio completely redone. At the end of that, I'm going to sort out the fitness equipment situation and I might just get an actual deadlift/Olympic platform and a good set of bumpers.
     
  2. 1FastGTX

    1FastGTX Elite Member
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    I always assumed it was her many years of ballet dancing that might attribute to her doing so well with unilateral work. Bulgarians, lunges, stepups, with all of those she continues on and on, sometimes even saying we need to "increase the height of that box."

    As a side note, we've been doing unilateral work differently lately. This is for anything: lunges, BSS, stepups, stepups with knee lifts... Basically I'll do an entire set with only the left foot, then she'll do her set with her left foot, then I'll immediately do the same with my right foot and she'll repeat. I say "no rest" but basically we rest long enough for the other person to do his/her set.

    It's OKAY this way. It does seem a lot less intense though.

    If you want I'll try to find out where they got the bumpers and ask about the price. A lot of our stuff came from www.elitefts.com (bench, GHR, some other stuff), but I don't know if they have bumpers. You could certainly get yourself a darn good platform from them, if you're wanting to spend that kind of money and if you want some logo on the platform. :)
     
  3. zenpharaohs

    zenpharaohs Elite Member
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    Actually the unilateral stuff has two forms. When you want to emphasize strength endurance and cardio aspects, then alternating is one way to go. This maximizes lactate processing. When you want strength emphasis, then all on one side, then the other, makes sense. By using a short rest between you are sort of in between the two forms. It's definitely legit any way you slice it.

    I think there is still a deal on bumper sets here. I think it's Glenn Pendlay's store.
     
  4. zenpharaohs

    zenpharaohs Elite Member
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    Conventional barbell deadlift:

    10x225#
    8x315#
    3x405# (hooks)
    1x500# (hooks)
    2x315#
    3x10x315# (hooks)
    (2x15, 2x10)x225#

    Alternating front lunges: 3x14x135#

    936 Calories in 1:18
    MHR 174, AHR 127

    Supplemental easy elliptical

    260 Calories in 17 minutes
    MHR 166, AHR 145
     
    #924 zenpharaohs, Oct 5, 2007
    Last edited: Oct 6, 2007
  5. MannishBoy

    MannishBoy Senior Member

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    :nod::tucool:
     
  6. Big_D

    Big_D Well-Known Member

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    Congrats on 500, big DL man.
     
  7. zenpharaohs

    zenpharaohs Elite Member
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    Thanks. The hardest exercise was that last rep of the last set of 225# deads though. Typical Andre - he thought that 100 reps of the 225# and 315# would sound good.
     
  8. zenpharaohs

    zenpharaohs Elite Member
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    My son got a measuring tape from the hardware store today and wanted to measure everything, including me.

    Neck: 17"
    Chest: 46"
    Waist: 44"
    Biceps: 15"
    Thigh: 27"
    Calf: 16 1/4"
     
  9. zenpharaohs

    zenpharaohs Elite Member
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    "The beast": 24 reps of 95# in 20 minutes

    Bent over barbell row: 4x8x185#

    Barbell clean and jerk: 1x185#

    High Pulls: 5x1x205#

    Push press: 5x5x155#

    1029 Calories in 1:14
    MHR 177, AHR 140
     
    #929 zenpharaohs, Oct 8, 2007
    Last edited: Oct 8, 2007
  10. zenpharaohs

    zenpharaohs Elite Member
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    Cable rotator cuff: 10x60#

    Front squats: 20x135#, 15x135#, 12x185#

    Barbell back squats: 3x20x225#

    Pistol squats on inverted bosu with 15# dumbells: 2x12, 10

    Dumbell jump lunges: 3x20x55#

    Lying leg curls: 15x90#, 12x110#, 7x130#

    Calf raises: 12x(275#, 315#, 355#, 395#)

    1057 Calories in 1:30
    MHR 177, AHR 129

    Supplemental: Grand Central interval training

    201 Calories in 23 minutes
    MHR 168, AHR 124
     
    #930 zenpharaohs, Oct 10, 2007
    Last edited: Oct 10, 2007
  11. zenpharaohs

    zenpharaohs Elite Member
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    Barbell flat bench press / Upright row with plate: 4x(12x155# / 15x45#)

    Overhand bent over barbell row / pushups on barbell: 2x(15x135# / 15)

    Underhand bent over barbell row / pushups on barbell with knee twist: 2x(15x135# / 6L/6R)

    One arm cable row on opposite leg: 2x15x70#

    Standing curl and press 35# dumbells: 10

    Two (alternate) jump lunges then standing curl and press with 35# dumbells: 3x10

    Single arm iso-lateral pulldown on lunge: 15x70#

    Iso-lateral pulldown, single arm working, other arm holding the weight at full extension, on squat: 12x70#

    Iso-lateral pulldown, single arm working, other arm holding the weight at full concentric, on squat: 12x70#

    Iso-lateral pulldown, (both arms) on squat: 15x60#, 20x60#

    (We had to reduce the weight because when we tried 70# it was pulling me off the floor.

    This was almost a stereotypical Andre workout.

    1005 Calories in 1:18
    MHR 172, AHR 129

    Supplemental ellitpical

    612 Calories in 32 minutes
    MHR 170, AHR 156
     
    #931 zenpharaohs, Oct 12, 2007
    Last edited: Oct 12, 2007
  12. zenpharaohs

    zenpharaohs Elite Member
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    Cable rotator cuff: 8x60#

    Bulgarian Squats:
    (10L / 10R) x 135#
    (8L / 8R) x 160#
    (6L / 6R) x 185#
    (5L / 5R) x 225#

    Jump squats: 3x20x135#

    Medicine ball lunge catches: 2x15

    Front squats: 20x135# 15x155# 18x185# 10x225#

    Maximum speed deadlifts: 3x15x225#

    1137 Calories in 1:19
    MHR 180, AHR 140

    Elliptical

    247 Calories in 18 minutes
    MHR 164, AHR 142
     
    #932 zenpharaohs, Oct 15, 2007
    Last edited: Oct 16, 2007
  13. Jedi

    Jedi Well-Known Member

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    Zen how transferable is VO2max from one sport/activity to another?
     
  14. zenpharaohs

    zenpharaohs Elite Member
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    About 80%-90% for sure. There is a good deal of activity specific VO2max though. So if you get a running VO2max, a cycling VO2max, and a rowing VO2max, they will not be the same. They usually are within about 10% but if you are really trained in one motion, you might get a higher VO2max than that 10% would allow.

    In some sense it's the problem with using VO2max. If you measure if from gas exchange, you get one result. If you use an exercise test, then you get an estimate which is sensitive to your skill in that particular motion - a more efficient stroke will make your VO2max come out higher.

    But if you mean, "how much does an increase in true VO2max translate from one activity to another" then the answer is lots of it. It comes down to exactly what got improved. If you increased the capacity of your heart to pump blood, that translates to any activity where your blood vessels are sufficient to handle the flow. If you increased your blood vessel and capillary capacity then you improve the activities which were limited by that capacity. If you expanded your mitochondrial population then you improve activities which can use the muscles in which the new mitochondria appeared.

    A good strategy is to use a variety of cardio exercises - and I would include barbell complexes and endurance squat and deadlift sets - if you want to have a high overall VO2max and lactate threshold.
     
  15. Jedi

    Jedi Well-Known Member

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    Thanks for comprehensive reply Zen ;) well starting tri training means I am doing more cross training which is good, BUT haven't focused on BB complexes or endurance squat and deadlifts so i shall look into this :)
     
  16. zenpharaohs

    zenpharaohs Elite Member
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    Workout at QUADS in Chicago

    Push press: 5x5x155#

    Clean and jerk: 5x1x185#

    High Pull: 5x205#

    Clean / front squat / press / back squat: 3x5x135#

    One arm dumbell bench row: 3x12x80#

    Bent over barbell row: 10x135#, 2x6x185#

    Barbell incline bench press: 4x6x135#

    Single leg dumbell deadlift with curl and press on inverted bosu:
    2x8x30#

    Single leg barbell clean and press on inverted bosu:
    4x80#, 4x110#

    1491 Calories in 1:49
    MHR 179, AHR 138
     
    #936 zenpharaohs, Oct 17, 2007
    Last edited: Oct 18, 2007
  17. zenpharaohs

    zenpharaohs Elite Member
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    Workout at QUADS in Chicago

    Barbell deadlift: 50x315# in 9:50.6 (hooks)

    Single leg barbell deadlift on inverted bosu: 6x135#, 6x184#

    Front squat: 1x225#, 5x3x185#

    Barbell back squat: 4x3x275#

    Clean and jerk: 12x1x135#

    1196 Calories in 1:29
    MHR 175, AHR 139

    As expected the top heart rate was at the end of the 50 deadifts.

    Ego note: When I was doing the clean and jerks at the end, a stream of about 20 primary school kids came through and just about every one of them said "whoa" when I did a clean and jerk. Turns out it's a karate class and they have to go through the gym to get to the karate area.
     
    #937 zenpharaohs, Oct 19, 2007
    Last edited: Oct 19, 2007
  18. zenpharaohs

    zenpharaohs Elite Member
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    Clean and jerk: 30x1x155#

    402 Calories in 25 minutes
    MHR 156, AHR 136
     
    #938 zenpharaohs, Oct 20, 2007
    Last edited: Oct 21, 2007
  19. mastover

    mastover Well-Known Member

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    I don't quite understand how you record your training.

    I read this as 30 sets of 1 rep with 155# which took you 25 minutes to complete. Am I correct? :confused:
     
  20. zenpharaohs

    zenpharaohs Elite Member
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    Yes, that's 30 singles and it took just about 25 minutes. The key here was that workout was basically cardio - so I did each lift and then waited until the heart rate recovered to 130bpm. The clean and jerk took about 20 seconds - that includes my slow eccentric which is probably not the usual but I'm babying the bar and plates until I get some bumpers. For some reason I like a slow eccentric from a jerk even though I've heard it's not the best idea. The recovery for each lift took about 30 seconds.

    The goal was to just burn off some Calories without really doing anything else, and the clean and jerk was a fun way of doing it. I happened to have 155# on a barbell and it was a nice night out with a bright moon. I knew that singles would give me the most consistent heart rate. So there is not a whole lot of deep thinking in the picture.
     

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