[quote]Brosekiah wrote:
I didn’t read though your entire thread but if you want to get faster/more explosive I would recommend adding olympic lifts and sprint intervals (10x40yds full rest between sprints).
my .02[/quote]
Already in the winter program, but thanks for the great advice.
Wow…your training always leaves me speachless streamline, way to go!
Great as always streamline. I can’t wait to see what you do this winter to improve on your speed and explosiveness.
Been slacking the last few days. Bad weather. Plan on skating tomorrow. Think I’ll go and watch the Canadian Airforce “Snowbirds” preform.
Monday is first day of winter training. I’m going to have to really stay focused. I need to rigid in not missing workouts and flexible enough to incorporate outdoor skating workouts on good days.
Posting here will sure help me stay on course. Looking forward to seeing how far I can push myself. Coming soon to a forum near you a new and improved me!
Monday September 22,2008
Naturally we have to start with legs. Not a bad workout. No speed drills at the end. My legs were like rubber.
Squat machine
230, 320, 410, 500, 500 @ 8 reps
Leg Press, endurance
300 X 3 X @ 30 reps
Romanian Deadlifts
135, 185, 225, 225 @ 8 reps
Back step lunges
50 lb db’s X 3 @ 8 reps
Standing calf raises
210, 255, 300 @ 10 reps
Seated calf raises
125 X 3 @ 10 reps
Day one, easy and done. The weather is looking good for tomorrow. With a little luck we should get in an hour+ of hill climbimg. Seven and a half months of training doesn;t sound like much. It will be important to miss zero workouts. Don’t let me slack off guys. This workout has to look like a warm up by May 1st.
I will succeed, failure is not an option. Staying strong and working hard so I can be ripped at ninety.
Tuesday September 23,2008
No skate today. The boss hurt his back so live turned to shit at work. Pulled a thirteen hour day. I am not a happy camper. Tomorrow is another day, and we will not be working extra hours.
Wednesday September 24,2008
Chest, Back & Shoulders
Very light workout. I need to rehab my shoulder. I have been putting it off for years. So this winter as I concentrate on my legs and core. I will rehab the shoulder and hopfully I will get my bench press back.
Today was offically the first day of “this weather sucks”. I am not looking forward to the next seven months. I really do dislike skating in the cold. Yah! I’m a great big pussy then it comes to the weather.
On a high note, it’s legs tomorrow. I always look forward to working my legs. Bigger, stronger, faster the three wise ones.
[quote]streamline wrote:
Wednesday September 24,2008
Chest, Back & Shoulders
Very light workout. I need to rehab my shoulder. I have been putting it off for years. So this winter as I concentrate on my legs and core. I will rehab the shoulder and hopfully I will get my bench press back.
Today was offically the first day of “this weather sucks”. I am not looking forward to the next seven months. I really do dislike skating in the cold. Yah! I’m a great big pussy then it comes to the weather.
On a high note, it’s legs tomorrow. I always look forward to working my legs. Bigger, stronger, faster the three wise ones. [/quote]
I put it off for years too (rehabbing my shoulders), 2-3 years the first time, eight months the second. Rehab was almost instant the first time, has been pretty quick the second, made me feel foolish for the delays.
[quote]Elaikases wrote:
streamline wrote:
Wednesday September 24,2008
Chest, Back & Shoulders
Very light workout. I need to rehab my shoulder. I have been putting it off for years. So this winter as I concentrate on my legs and core. I will rehab the shoulder and hopfully I will get my bench press back.
Today was offically the first day of “this weather sucks”. I am not looking forward to the next seven months. I really do dislike skating in the cold. Yah! I’m a great big pussy then it comes to the weather.
On a high note, it’s legs tomorrow. I always look forward to working my legs. Bigger, stronger, faster the three wise ones.
I put it off for years too (rehabbing my shoulders), 2-3 years the first time, eight months the second. Rehab was almost instant the first time, has been pretty quick the second, made me feel foolish for the delays.
[/quote]
Yah it’s pretty pathetic when you think about it. Just do it and get it over with. It just sucks looking like a pussy in the gym. Time to suck it up though. I have my legs. So I have something to work hard on and of course cardio and core. I think I just needed to make that conscous decision to do it.
Right there with you streamline, “just do it and get it over with” on the shoulder work. I try to do some stretching every day, but it is tough. I am most successful when I do it at work (in my office with the door closed of course).
[quote]mday wrote:
Right there with you streamline, “just do it and get it over with” on the shoulder work. I try to do some stretching every day, but it is tough. I am most successful when I do it at work (in my office with the door closed of course).
[/quote]
I use my upper body a lot at work. A lot of shoulders and arms. This of course doesn’t help much. So this time I plan on staying the course at light weight high rep for the winter. Longer if need be. I hear you loud and clear on the stretching. I’m very pro-stretching.
My problem is my Ego. I start to feel strong and the next thing I know I’m wrecking my shoulder again. That’s the reason for the extra long rehab.
Friday September 26,2008
Didn’t hit the gym yesterday. I made up some excuse about being exhausted. Fact is I pussied out so I will punish myself on my three days off. Which starts now.
Machine Squats
230, 320, 410, 500, 500 @ 10 reps
Single Leg Kick offs, leg press machine (moving seat)
135, 135, 150, 150 @ 8 reps each leg
Romanian Deadlifts
135, 185, 225, 225 @ 10 reps
Sissy Squats
40 lbs db’s @ 6 reps
Vertical jumps
4 X 10 (will use ankle weight soon)
First time doing Sissy Squats. The first three reps were real easy, straight down hill from there. I really want to do more, but I’m keeping it easy for the first couple weeks. Feeling great about training, my head is really into it and the body is responding as predicted.
The weather is supposed to be great for the next three days. I feel strong and full of energy, so here’s to a great weekend of training.
[quote]streamline wrote:
mday wrote:
Right there with you streamline, “just do it and get it over with” on the shoulder work. I try to do some stretching every day, but it is tough. I am most successful when I do it at work (in my office with the door closed of course).
I use my upper body a lot at work. A lot of shoulders and arms. This of course doesn’t help much. So this time I plan on staying the course at light weight high rep for the winter. Longer if need be. I hear you loud and clear on the stretching. I’m very pro-stretching.
My problem is my Ego. I start to feel strong and the next thing I know I’m wrecking my shoulder again. That’s the reason for the extra long rehab.[/quote]
Hey, I know the drill of feeling like an idiot in the gym with light weights.
I’d toss the max on the adductor and abductor machines and then sit down on the lateral rise and seated dip and have forty or sixty pounds going. But you know, it sure beat what I had been doing.
Only wish I had figured that out before I was 52. Well, maybe I got it figured out a couple months before my birthday, but still.
You young guys, you’ve got plenty of time to get it right.
Hit the gym for an arm/shoulder workout. It felt good pumping up the guns. Worked the shoulders lightly.
Bought some tension bands for working my shoulders at home. so we’re on our way to a full rehab.
The weather is just starting to clear up, so Sunday should be sweet for the skating. Up early and in the gym for chest and back, well not to early. Gym opens at 9am.
Early start, chest? & back. Started with the back seated rows narrow and wide grip. Wide grip pull downs and Iso lat pulls. Chest was bad. My shoulder was a little soar and stiff from yesterday. It was bar to 115.
Patience I tell myself, but it’s so frustrating. Everything else is so strong and then this with it’s stench of mortality all over it.
Patience grasshopper, patience. I will succeed at this!
Just waiting for mid afternoon and then we’ll go and tear up the trail. I wouldn’t want to be a cyclist today, it’s humble pie all day long!
Sun was shining with a bit of a head wind. Put in roughly 25 km doing all technique. Started real slow, I want to make sure I do this right. Since the extra push comes before the usual push. It is like learning to skate again, without the falling down part.
I was able to crank it well over 30kmh on the sprints. I am able to keep the core fairly stable and really push it through the hips and into the ground. I do attempt to push myself off the ground and not to the side.
It has really become a workout. With the double push it comes close to twice the work. I feel it in my legs and its a great feeling. The signs of improvement and you have to love that. I have tomorrow off so I hope to hit the hill in the afternoon. First it’s a morning leg workout.
I don’t want to deprive myself of a solid workout tomorrow. So the skate is a bonus, it’s all about the iron on leg days. With the sun shining and a temp of 24C it will be hard not to skate.
Well I deprived myself of a solid Iron workout. It was so awesome outside I just couldn’t pass the opportunity up. It was a great skate. I practised the “Double Push” and I got it on the money today.
I was taking easy. Slowly working my speed up, I was trying to get everything working in harmony. It worked better than I had expected. I was working my stride right from the hip. Pushing my skate deep into the ground. I could feel my skates digging into the ground. I was getting some great speed. Then it happened.
I discovered which muscles are used when you start from the hip. Needless to say I have even more work on my plate now. It’s going to be a very fast 2009. So I better get to work on that!
Tuesday Setpember 30,2008
Legs,legs,legs
Machine Squats: 230, 320, 410, 500, 500 @ 10 reps (go to twelve reps next)
Romanian Deadlifts: 135, 185, 225, 225 @ 10 reps
Leg Press (moving seat): 300 X 3 @ 30 reps
Walking lunges: 50 lbs db’s X 4 @ 12 steps
The Squat machine will only hold 500lbs. Which will be fine for now. I can up the reps then drop down lower. By the time I out grow of it I should be doing Olympic lifts. Every thing is going great. I can feel my legs so they are getting worked good. I’m going to start front squats next leg day. I’ll keep the weight low and nail the form for starters.
Tomorrow will be a much better day than today was. I’ll one day stronger, faster and better looking. I never thought it was possible, now that’s a lie!
Dang, I wish I could say “the squat machine holds only 500 lbs …”
What is the difference in your workout between what squats do for you and what lunges do for you?
[quote]Elaikases wrote:
Dang, I wish I could say “the squat machine holds only 500 lbs …”
What is the difference in your workout between what squats do for you and what lunges do for you?
[/quote]
Machine squats are stable. This allows me to control the speed and depth to a much greater degree. Good for sports strengthening but not for power lifters.
Walking Lunges require balance, form, power and focus. Works the stabalizers and requires the entire body to work.