[quote]strangemeadow wrote:
Swimming is hard.[/quote]
Its sure is. I never really learnt how to swim properly as a child. Going to try going to the pool once or twice a week, just to see if I can learn. My gf is a swim coach, so she is going to help me. Its hard to float though when you are carrying that extra muscle.
tweet[/quote]
Lol yep… I know how to swim, and can swim quite well but I find myself sinking ever so gradually when I go swim at beaches. I’ve also noticed it is harder to stay afloat.
Something I ate last night did not agree with my stomach and I woke up this morning with an upset stomach and feeling a little dehydrated. Im guessing it was the bacon I had with breakfast. Anyway I managed to get to the starting line, and I held on to the group up to about the 15km mark. I then turned around and rode 15km home. Not too bad considering I was going to give it a miss due to my sore tummy.
I don’t have any statistics to share, as I did not get a chance to turn on my GPS.
A bit of a foam roll, and some shoulder mobility work.
10 sets of;
9 reps of body-weight dips, 10 reps of incline hammer curls using 15kg dBs. (At the 6th set, I had to change the dips reps to 8 and decrease the weight of the dBs to 12.5kg for the curls.)
90 seconds rest b/w each superset.
3 sets of:
10 reps of lateral raises using 7kg dBs, 10 reps of lying rear delt raises using 3kg dBs.
60 seconds rest b/w each superset.
knee rehab:
3 sets of some slow eccentric single leg leg extensions and some glute stretching.
notes:
Decent work-out. Feeling a little bit of a plateau coming on. Next week, Ill have to pump myself up mentally and try and break through. Will aim to do 9 reps of dips and 15kg hammer curls for about 7-8 sets before I have to back-off. Keeping accessory the same.
PM
Plan to do some foam rolling and stretching before dinner.
I was a bit concerned this morning on how I would travel in todays ride, as last night I was at a work dinner where I had a few beers and ate some food I usually don’t eat. I had ordered grilled fish and potatoes, but the meal was so disgusting I could not eat it and had to fill up on the left over entree, which was pizza. That is one downside of living in a small town, sometimes customer service and the quality of food while dining out can be very dodgy.
Anyway, this morning I managed to hang on with the group for about 25km. Probably the best I have done yet. Maybe it was the extra carbs from the pizza and beer, or maybe it is because of my tactical move of moving leg day from Wednesday to Sunday. I felt good on the ride and I possibly could of held on for a bit longer, but I didn’t want to over-cook myself. Rome wasn’t built in a day.
Time; 1:01:26
Distance; 33.48 km
Average speed; 32.7 km/hr
Maximum speed; 47.0 km/hr
Total climb; 74 m
[quote]Jaice wrote:
-Training legs and riding your bike the next day was always going to be tough - I’ve tried it before and I just couldn’t sustain the effort.
-If the total climb is 74m over 33.5k then I take it the roads you ride on are pretty flat?
-Nice going on the GVT, it’s amazing how conservative you gotta be when picking the weight to use.[/quote]
-I think my schedule of legs on Sunday has a better chance of working.
-The route we take is relatively flat, although there are some very gradual inclines over large distances. The town I live in also known as the “windy city” due to its daily torrential winds, which often makes things difficult especially if I am up at the front of the peloton.
-Im enjoying the GVT at the moment, even though its probably not the best suited program for me. I want to keep on it and progressing up until at-least Xmas. It has been a fresh change from the usual reps of 5.
10 sets of;
10 reps of dB bench press using 25kg dbs, 7 reps of pull-ups. (at the 5th set I had to change the pull-up reps to 5)
90 seconds rest b/w each superset.
3 sets of;
10 reps of dB rows using 27.5 kg dB, 10 reps of incline flyes using 17.5kg dBs.
60 seconds b/w each superset.
knee rehab:
3 sets of 10 eps of super-slow eccentric single leg extensions.
notes:
Happy that I progressed with the dB benching, although not happy about the pull-ups. Not really improving with the pull-ups. Im thinking maybe next week I will reduce the reps to 5 and maybe add some weight, Im thinking 5kg or 10kg. What do you guys think?
Next week, I will attempt to increase the weight on the bench for at least the first 5 sets(30kg dBs), use weighted pull-up with reps of 5, and I will also increase the accessory work to 30kg for the rows and 20kg for the flyes.
10 sets of;
10 reps of dB bench press using 25kg dbs, 7 reps of pull-ups. (at the 5th set I had to change the pull-up reps to 5)
90 seconds rest b/w each superset.
3 sets of;
10 reps of dB rows using 27.5 kg dB, 10 reps of incline flyes using 17.5kg dBs.
60 seconds b/w each superset.
knee rehab:
3 sets of 10 eps of super-slow eccentric single leg extensions.
notes:
Happy that I progressed with the dB benching, although not happy about the pull-ups. Not really improving with the pull-ups. Im thinking maybe next week I will reduce the reps to 5 and maybe add some weight, Im thinking 5kg or 10kg. What do you guys think?
Next week, I will attempt to increase the weight on the bench for at least the first 5 sets(30kg dBs), use weighted pull-up with reps of 5, and I will also increase the accessory work to 30kg for the rows and 20kg for the flyes.
tweet[/quote]
Damn, 10 sets of 10 of DB bench!! Today I did 3 sets of 10 with 60lb DB’s. I feel like 10 sets would take forever. I’m assuming you are working more on getting your chest bigger, more defined, rather than strength??
[quote]stefan128 wrote:
Damn, 10 sets of 10 of DB bench!! Today I did 3 sets of 10 with 60lb DB’s. I feel like 10 sets would take forever. I’m assuming you are working more on getting your chest bigger, more defined, rather than strength??[/quote]
Its called German Volume Training buddy. The whole work-out only takes me 45 minutes max.
I usually train for strength, but as I am in the off-season at the moment I thought I would try something different. You can really feel the pump.
Today I had scheduled a recovery bike ride. The gf came with me, but unfortunately fell ill in the first 20 minutes of the ride so I had to ride home and pick up my car and returned to collect her. Later in the afternoon I did some foam rolling and mobility work and had a quick swimming lesson. Have to work on the whole breathing pattern thing. My sometimes temperamental lower back is feeling 90% good, and I am all psyched out ready for tomorrows leg session.
In other news, today I learnt how to make lentils. Apparently an excellent source of protein. I also brought myself a crepe pan to make gluten free buckwheat crepes!!!
[quote]jtownlax wrote:
i think buckwheat has gluten no? non the less workouts look tough.[/quote]
Despite its name, buckwheat is not wheat. Itâ??s gluten-free, and itâ??s safe for people with celiac disease. Buckwheat and wheat are from completely different botanical families. Buckwheat seeds are technically the fruit of the Fagopyrum esculentum plant.
Studies have indicated that consuming buckwheat may combat high blood pressure and high cholesterol. Also, buckwheat does not lead to peaks in blood sugar levels. One six year study done in Iowa showed that women who consume an average of three servings of buckwheat per day have a 26% lower risk of diabetes than women who don`t.
Saying all that, I dont plan to make buckwheat a staple in my diet. But I look forward to indulging in crepes once a week… maybe after my leg session or a hard ride.
Agile 8, foam roll and some goblet squats to warm up.
10 sets of;
10 reps of front squats with 50kg, 10 reps of hamstring curls with 40kg.
90 seconds b/w each superset.
Did not complete the last 2 sets due to a slight lower back twinge. Im not in too much pain, but I didnt want to push my luck.
After the gym I spent 20 minutes in the pool with the gf, learning how to swim. Im doing much better than a week ago. Im now able to swim about 25 m freestyle.
notes:
Im a little disappointed about twinging the lower back with the squats. I had my gf training with me and I think I wasn’t concentrating enough on my form. Might have to consider putting some plates under my heals or maybe invest in a pair of squat shoes, which makes sense when you consider my long legs. Suggestions anyone?
Next week I will pay special attention to my form, I might even drop the weight down to 47.5kg. Might spend a bit more time in my warm-up swell, making sure Im using the right muscles as I goblet squat.
Agile 8, foam roll and some goblet squats to warm up.
10 sets of;
10 reps of front squats with 50kg, 10 reps of hamstring curls with 40kg.
90 seconds b/w each superset.
Did not complete the last 2 sets due to a slight lower back twinge. Im not in too much pain, but I didnt want to push my luck.
After the gym I spent 20 minutes in the pool with the gf, learning how to swim. Im doing much better than a week ago. Im now able to swim about 25 m freestyle.
notes:
Im a little disappointed about twinging the lower back with the squats. I had my gf training with me and I think I wasn’t concentrating enough on my form. Might have to consider putting some plates under my heals or maybe invest in a pair of squat shoes, which makes sense when you consider my long legs. Suggestions anyone?
Next week I will pay special attention to my form, I might even drop the weight down to 47.5kg. Might spend a bit more time in my warm-up swell, making sure Im using the right muscles as I goblet squat.
tweet[/quote]
theBird,
For squat form, I learned something valuable when doing my knee rehab. I have never though once about keeping my quads tight, from the top to the bottom of the ROM. I just went down and blasted “out of the hole”. Rehab guy was like, focus on keeping your quad tight through the whole ROM, like you would your bicep if you were doing curls. Wow! What a difference! Much harder, much more targeted. I just never used “mind-muscle” connection when squatting. I do now.
Maybe this helps?
[quote]strangemeadow wrote:
For squat form, I learned something valuable when doing my knee rehab. I have never though once about keeping my quads tight, from the top to the bottom of the ROM. I just went down and blasted “out of the hole”. Rehab guy was like, focus on keeping your quad tight through the whole ROM, like you would your bicep if you were doing curls. Wow! What a difference! Much harder, much more targeted. I just never used “mind-muscle” connection when squatting. I do now.
Maybe this helps?[/quote]
Hmm, I think I know what you mean. Although Im not sure how one would keep the quads contracted on the way down in a squat.
Alexus, a t-vixen on here, once told me that on the descent imagine pulling yourself down using your hip flexors and quads, almost as if you were lying on your back with your legs attached to something and you wanted to pull yourself towards your legs(hope that made sense). Its meant to help you hold proper form.
Im still a little pissed off with myself that I let myself twinge my back. It could be much worse, Im not in any pain, i just feel my lower back is a bit stiff. I have to remind myself on squat days to really concentrate on keeping my torso straight and getting those elbows up. I suppose having the gf at the gym didnt help with my concentration levels. i also had a few gym-goers all looking at me closely as I trained yesterday… I dont know why they kept staring at me, but it was putting me off. Im going to drop the weight back down to 45 next week and make myself write 100 lines before I hit the gym: “theBird must concentrate and keep proper form”.
[quote]strangemeadow wrote:
Swimming is hard.[/quote]
Its sure is. I never really learnt how to swim properly as a child. Going to try going to the pool once or twice a week, just to see if I can learn. My gf is a swim coach, so she is going to help me. Its hard to float though when you are carrying that extra muscle.
tweet[/quote]
How is the swimming going buddy? I can’t offer any advice since I am a natural swimmer, so for me everything felt easy. But, one thing that I do that really helps me swim faster is to never fully breathe out, always keep about half my breath. Makes floating a boat laod easier.
[quote]strangemeadow wrote:
For squat form, I learned something valuable when doing my knee rehab. I have never though once about keeping my quads tight, from the top to the bottom of the ROM. I just went down and blasted “out of the hole”. Rehab guy was like, focus on keeping your quad tight through the whole ROM, like you would your bicep if you were doing curls. Wow! What a difference! Much harder, much more targeted. I just never used “mind-muscle” connection when squatting. I do now.
Maybe this helps?[/quote]
Hmm, I think I know what you mean. Although Im not sure how one would keep the quads contracted on the way down in a squat.
Alexus, a t-vixen on here, once told me that on the descent imagine pulling yourself down using your hip flexors and quads, almost as if you were lying on your back with your legs attached to something and you wanted to pull yourself towards your legs(hope that made sense). Its meant to help you hold proper form.
Im still a little pissed off with myself that I let myself twinge my back. It could be much worse, Im not in any pain, i just feel my lower back is a bit stiff. I have to remind myself on squat days to really concentrate on keeping my torso straight and getting those elbows up. I suppose having the gf at the gym didnt help with my concentration levels. i also had a few gym-goers all looking at me closely as I trained yesterday… I dont know why they kept staring at me, but it was putting me off. Im going to drop the weight back down to 45 next week and make myself write 100 lines before I hit the gym: “theBird must concentrate and keep proper form”.
tweet[/quote]
theBird,
So when you’re doing front squats, and you’re talking about keeping your elbows up/out, it makes me think you are doing front squats with a “pressing” grip, right? Have you tried doing it bodybuilder style. The bar should be up against your neck, under the adam’a apple, right on your clavicle and delts, your arms are crossed, R hand on bar between neck and L delt, and L hand on bar between neck and R delt. Like an 'X"
This will force your form to be even better. If you feel like you’re chocking a little you doing it right.
Hope this helps!
[quote]niksamaras wrote:
How is the swimming going buddy? I can’t offer any advice since I am a natural swimmer, so for me everything felt easy. But, one thing that I do that really helps me swim faster is to never fully breathe out, always keep about half my breath. Makes floating a boat laod easier.[/quote]
Hey malaka!
Im getting better. Ive learned thats its all about breathing slowly and trying to relax. My goal is to be able to swim 50m by the end of January 2013.
[quote]strangemeadow wrote:
So when you’re doing front squats, and you’re talking about keeping your elbows up/out, it makes me think you are doing front squats with a “pressing” grip, right? Have you tried doing it bodybuilder style. The bar should be up against your neck, under the adam’a apple, right on your clavicle and delts, your arms are crossed, R hand on bar between neck and L delt, and L hand on bar between neck and R delt. Like an 'X"
This will force your form to be even better. If you feel like you’re chocking a little you doing it right.
Hope this helps![/quote]
Yer, I use a pressing grip. Im not keen on the bodybuilder style. I read somewhere that the pressing grip requires more thoracic mobility, and one of the reasons I have added the front squat is also to improve my mobility and posture etc.
Ive been reading some T-Nation articles on front squatting have got a few tips that may help me, including the “no arms front squat”. I also have to stop been so lazy and keep working on my mobility, especially my hip flexors and 3rd world squat hold. Thanks for the recommendation though.
I kept up with the group for about 10km. Didn’t have the power in the legs to keep up. The 20km ride home was a lonely one.
Time; 1:07:52
Distance; 33.49km
Average speed: 29.6km/hr
Max speed: 43.5km/hr
Total climb: 101m
Ive been feeling a bit “beaten up” for the past few days. Lower back is still a little tender, diet hasn’t been the best (had another Xmas work party on Saturday night), and I didn’t manage to go for a decent weekend ride. Sleep has been crappy over the past week due to a heat wave. Work has also been a bit ugh for the past week as-well.
Have to remember to keep eating good food and keep on working away.
“The world ain’t all sunshine and rainbows. It is a very mean and nasty place It will beat you to your knees and keep you there permanently if you let it. You, me or nobody is going to hit as hard as life. But it ain’t about how hard you hit, it is about how hard you can get hit and keep moving forward, how much can you take and keep moving forward. That’s how winning is done!”
-Rocky Balboa
10 sets of;
9 reps of dips, 10 reps of incline curls with 15kg dBs.
90 seconds rest b/w each superset
3 sets of:
10 reps of lateral raises with 7kg dBs, 10 reps of rear delt raises with 3kg dBs.
notes:
Nice workout. I wasn’t too confident this morning as the past few days I have felt a bit weak and tired. Surprisingly I did what I set out to do. The last 2 sets were a struggle and a little ugly, although I completed them. Feeling strong. My work clothes felt a bit tight on me today.
Next week I will aim to do 10 reps of dips and use 17.5kg dBs for the incline curls for the first 5 reps, and then do 9 reps of dips and use 15kg dBs for the next 5. Will increase accessory to 12 reps instead of 10.
PM
swimming
Spent 30 minutes in the pool practicing my swimming. I can now manage 20m most attempts, before I start to splatter and breathe in water. Still lots of work to do.
In other news Im considering purchasing some weightlifting shoes. With my bird-like long legs, maybe they will help safe-guard my form. Also plan to work on my flexibility. Going to try spend 5 minutes a night in the “3rd world squat” position.
