Comments: Another session that Liftunbang would approve of (or maybe he would just call me a clown dick for assuming that he would approve of it). Two nights ago, I was sleeping in the middle of the night, and I coughed, and it felt like I strained an abdominal muscle. This might have been related to attempting a standing ab wheel while at my buddy’s house on Saturday night. I was one of only two guys that could do it (had never tried it before). Anyway, it didn’t bother me too much yesterday and then I tried to do a metcon this morning where I was doing Devil’s Press. After about 5 reps it was hurting so I stopped and got on the Peloton instead. My goal from then on was to work around this injury. That’s why I did nothing but machines today. Got some pretty respectable sets though and would have gotten more work in but I got into a lengthy conversation with someone about day trading. Might need to go get some headphones to minimize the long discussions. LOL Oh well, still a good session. Done. Will try to get a walk in after lunch or maybe ride the bike down to the beach and work from there this afternoon.
Thanks Shane. I had always wanted to try that and had enough liquid courage at the time so I went for it. Should have known better than to try something like that at my age though. Thanks on the push session!
Strict DB Curls (Standing with back against a pole)
9x25’s
7x30’s
6x35’s (Max Reps)
5x40’s (Max Reps)
3x45’s (Max Reps)
Arsenal Reverse Pec Deck
12x100
10x110
8x120
SS
Chin-up Static Hold at Top
3x10 Seconds
45:00, 276 Cals, 85 BPM
Comments: Good session. Started with a good Peloton ride and then set a new pull-up PR over 55 lbs from a month ago. Glad to have those PR’s still rolling in. Then went to the gym and had another very conversational session in there. Got some solid sets in and did have some pretty long conversations with a few folks. As much as I would prefer to stick to lifting it is good to be meeting people and getting to know them. Our conversations range from training to life, to kids sports, investment opportunities, career paths, and everything in between. I feel like that type of interaction is extremely beneficial and it’s especially good to be interacting with folks who are disciplined and motivated enough to get into the gym every day. I feel like that sort of sets them apart, at least in my mind. Good people to know.
I was mainly interested in finding if there is a correlation between the frequency of training a certain rep range and the percentage gains in that rep range. It does appear that there is a correlation as I had gains of 60%+ in the 5-8 rep range and I trained in that range (working sets) about half of the time. I had smaller percentage gains in the lower rep range (1-4) and trained in that range less than 30% of the time. (Although I wouldn’t expect 60% gains in that range due to taking creatine alone.) Very interesting to look at the actual data.
One thought is that I would like to train the lower rep range a little more often. I would also like to start training Bench Press again as that is the only other lift that I have past data on. Might be a cool experiment.
That is an interesting breakdown. I know when I was listening to Louie, he harped on to get stronger you have to do more volume. I think total sets, in a percentage of your 1rm, per Prilepin’s chart would be fun to play with.
Very interesting. I’m not familiar with Prilepin’s chart. That does look fun to play with. Might have to learn more about that and apply that to my training.
Yeah, it’s an interesting way to calculate total volume to gain strength. Louie just kept saying, why wouldn’t I use his calculations when he had thousands of weightlifters to use as a test bed to determine what volume at what percent makes a person stronger. My dynamic day sets were set off Prilepin’s chart, back when I was doing it.
I still used it this last week to program the right volume on my squats.
Peloton
45-Minute Power Zone Classic Rock Ride – Ben Alldis
Leaderboard: 188/11,931
Total Output: 704 kj (PR 45 Minutes)
Calories: 942 kcal
Avg Cadence: 80 rpm
Avg Speed: 23.6 mph
Distance: 17.68 miles
Avg Output: 261 watts
Avg Resistance: 47%
Avg HR: ???
5 Minute Cool Down Ride
Comments: I did the ios update on my watch this morning and it ended up taking almost 3 hours so this was the first workout session in years where I didn’t measure my heart rate. Maybe there is a psychological component to seeing your heart rate throughout the workout because I just said f#ck it and put the pedal to the metal. (Or maybe I was just frustrated because the update was taking so long?) Anyway, I managed a PR byt almost 20 kj. My Peloton may be calibrated more favorably than yours Shane but I promise that was an absolute grind. LOL Done.
I’m not sure on my bike, honestly only reason I brought it up is the other bikes resistance was fresh in my mind and remembering back to other pelotons I have rode, the one on vacation and my sister in laws, just seemed easier.
It’s all relative though. I still am not in as good shape as I was and that’s all that I care about.
Thanks Shane! The Peloton I rode out in Colorado was the only other one I’ve ever been on and that one felt harder than mine (might have been the elevation though). A quick google search and it looks like you can either do an auto calibration or a manual calibration on your Peloton. Might be worth a shot. Regardless though, like you said, the best thing to do is to stay in the saddle and push yourself and you will improve, regardless of the bike.
5 Rounds:
1 Devil Press
2 Shoulder to Overhead
3 DB Front Squats
15 Calorie Bike
4 Rounds:
2 Devil Press
4 Shoulder to Overhead
6 DB Front Squats
15 Calorie Bike
3 Rounds:
3 Devil Press
6 Shoulder to Overhead
9 DB Front Squats
15 Calorie Bike
2 Rounds:
4 Devil Press
8 Shoulder to Overhead
12 DB Front Squats
15 Calorie Bike
1 Round:
5 Devil Press
10 Shoulder to Overhead
14 DB Front Squats
15 Calorie Bike
31:43, 350 Cals, 130 BPM
Metcon (From Melt Programming)
4 Rounds for Time:
25 Calorie Bike
21 Goblet Squats, 30 lb
15 Sit-ups (Feet Unanchored)
9 DB Power Cleans, 2x40 lb
3 Burpee Pull-ups
24:00, 255 Cals, 126 BPM
Metcon (From Josh Bridges)
5 Rounds for Time:
20 Calorie Bike
10 Bench Press, 135 lb
10 Pull-ups
18:00, 187 Cals, 123 BPM
Comments: Triple header this morning. Got three metcons in that lasted about an hour and fifteen minutes total. The first one was definitely the worst. Glad to get out here on this cool morning and get after it. Done.
Comments: My wife took a nasty fall in the driveway on Friday night and injured her arm/shoulder. She hasn’t been able to move it much since so I have been doing pretty much everything around the house all weekend. I was really late getting to the gym today after taking the kids to school but still got a decent session in. Kept it fairly basic as I’m supposed to go up to Asheville and rappel down a historic building on Wednesday. Hoping to avoid unnecessary injuries before that as those days tend to be rough on the body as it is. This week I’m trying to do working reps of 11-9-7-7-7. Done.
Two nights ago, I was sleeping in the middle of the night, and I coughed, and it felt like I strained an abdominal muscle. This might have been related to attempting a standing ab wheel while at my buddy’s house on Saturday night. I was one of only two guys that could do it (had never tried it before). Anyway, it didn’t bother me too much yesterday and then I tried to do a metcon this morning where I was doing Devil’s Press. After about 5 reps it was hurting so I stopped and got on the Peloton instead. My goal from then on was to work around this injury. That’s why I did nothing but machines today. Got some pretty respectable sets though and would have gotten more work in but I got into a lengthy conversation with someone about day trading. Might need to go get some headphones to minimize the long discussions. LOL Oh well, still a good session. Done. Will try to get a walk in after lunch or maybe ride the bike down to the beach and work from there this afternoon.
Thanks on the push session!
that’s how it works!
That is scary.