About that time II (training)

goob · 04-08-2007, 09:48 AM

Outstanding workout DD!!

110 lb Wood choppers

80lb Spilt Squats!

That's an ass whipping workout, especially those split squats.

Malley · 04-08-2007, 10:02 AM

Haha.....Wood choppers were much lower than that, I supersetted them with cable crunches and the cable crunches were 110 the wood chops were like 30lbs or so I believe. Not much, but I really focused on exploding through.

Thank you though!

goob · 04-08-2007, 10:07 AM

Even so! 110lb Cable crunches is pretty impressive, It's almost double what I can do. I've always wondered just how effective as an ab exersice they really are. Prefer them to standard crunches though.

Malley · 04-08-2007, 10:09 AM

I love low rep strength core work. I hate repping out 50 crunches. Just isnt my thing. Hell if I want abs (which I sorta got now), I will diet down and get em. I want my midsection strong since I am a athlete. But yeah whenever I started doing cable crunches I could only do like 60lbs and I have almost doubled that in the past 6 months.

Brutus_G · 04-08-2007, 10:12 AM

WOW! Thats some good stuff i mean you normally chin 45 for 8 right? Split squats and OHP ouch.

Malley · 04-08-2007, 10:14 AM

I can do Pullups with a plate and a 25 I believe for about 8. But this was much more fun!

Brutus_G · 04-08-2007, 10:15 AM

Quote:

Originally Posted by Double D

I love low rep strength core work. I hate repping out 50 crunches. Just isnt my thing. Hell if I want abs (which I sorta got now), I will diet down and get em. I want my midsection strong since I am a athlete. But yeah whenever I started doing cable crunches I could only do like 60lbs and I have almost doubled that in the past 6 months.

True dat i like leg raises for 12-20 rep sets. I think they give you that deep cut ab look with diet also.

Malley · 04-08-2007, 10:16 AM

Anything over 15 or so for abs you can pretty much count me out!

**P-funk** · 04-08-2007, 10:20 AM

work on maintaining higher amounts of tension in the abs when training them with active movements (ie movements other than static movements like plankining or bridging). The biggest problem people have with abdominal training is that they don't have a set ROM and they go to fast, both of which end up making them recruit different muscles to do the task.

Crunch up, 3 count hold, 3 count lowering.

Malley · 04-08-2007, 10:27 AM

Yes P, you are right on about that! I will do that next time as well. Right now its going to be all about appreance! I wanted to train power, but I need to work a bit more torwards hypertrophy for now. I took a look in the mirror and said for a guy with my strength and I only look this big, hum.....I should really go back to working for size for a while! Besides much easier to sell yourself if you look the part!

Archangel · 04-08-2007, 10:40 AM

Awesome news on the job my Friend, and INCREDIBLE w/o too!!! I don't care what anyone says, your RC=PAIN, and that is way more important than #'s, even though I honestly feel those are some BIG #'s at that cadence Brother D2!!!
Have a Great Easter my Friend!!!

Malley · 04-08-2007, 10:43 AM

Thank you veru much Archie. Kind words as always!

Bakerboy · 04-08-2007, 01:02 PM

Damn nice workout DD!!

Malley · 04-08-2007, 01:04 PM

Thanks BB, RI's being shorter and tempos being much longer, makes me SICK!

**P-funk** · 04-08-2007, 01:23 PM

Quote:

Originally Posted by Double D

Thanks everyone. It is a fantastic oppurtunity and I am very excited. Tom my wife is over 4 months now I belive? She is starting to show pretty good. She is doing well though, thank you for asking.

So I decided if I am going to be considered a personal trainer I need to look the part a bit more. The winter was nothing but, strength, strength, strength. And now I think its time for a little hypertrophy work. I am going to be doing total body workouts. Really focuing on the eccentric part of things. SO I did my first workout and it was Friday:

Total body

Bench
225x10
225x8
225x7
*Tempo was a crushing 5/1/2. RI-60-75. URGH!

Pullups
BWx8 (3 sets)
*Like I said focusing on the eccentric. Tempo again was 5/1/2. Also about a 2-3 second iso hold at the top. RI-60

Split Squats
80 DB'sx8 (3 sets)
*Workout kinda went to shit here! I was trying so damn hard to work on the eccentric part and my gut said, I feel like puking. But tempo was still at 5/1/2. RI-As long as it took me to feel like I could go again. So 2-4 minutes.

OH Press
155x8 (3 sets)
*Tempo-5/1/2. RI-60

Tricep Pushdowns
110x8 (3 sets)
*I did some crazy shit here. Exploded for a few reps and worked on the eccentric for a few reps and isometric a few reps. Fun stuff. Arm was looking amazing though. RI-45

Cable Curls
30x8 (3 sets)
*RI-45. Same here as the Pushdowns with tempo.

Core

Wood Chops Supersetted w/ Cable Crunches
40x10 (3 sets)
110x8 (3 sets)

Some explosive work here at the end.
Box Jumps
3 sets of 6

Box Jumps (The landing)
3 sets of 6

Jumping over the box in repeated and explosive fashion
3 sets of 6

Workout time-1 hour and 45 minutes

Weight-210.1

Thoughts
Guys if you are coming here to see big weights its just not going to happen anymore for a while anyways. I will be focusing on tempo and ri, rather than concentric and heavy ass weight. I had a good time with it, but damn it is so much tougher!

why 2 count concentrics?

Also, jumps/ploys should be before any lifting.

Malley · 04-08-2007, 01:28 PM

I dont really know why 2 seconds, thought it would be a change. It was probably more like a second and a half for the last few reps.

Yes I know I should do those jumps first, but I was at a friends working out whenever I caught a glance at thise sweat as box he had built a few months ago. And asked him to drag it out. I wanted to do some jumps off of it was all.

Do you think I should just focus on exploding on the concentric?

**P-funk** · 04-08-2007, 01:35 PM

unless it is a rehab setting, I never dictate what the concentric tempo should be.

when jumping to a box, be sure that you are landing on it at relatively the same joint angles that you are at when you decend and drive into the jump. IE, you shouldn't have a box that is high and you have to jump and then pull your knees towards your chest and land on it in a full squat position.

Malley · 04-08-2007, 01:36 PM

The box is about shin high. My landings felt very solid.

Bakerboy · 04-08-2007, 01:39 PM

That's too low for a two foot jump! I'm only 5'7" and I jump onto a 36" high object. And much lower for one foot and lateral work.

Malley · 04-08-2007, 01:40 PM

Hum.....I was going to say, I was way over the box. As far as My feet at the top of my vertical were well above the box.

Malley · 04-08-2007, 01:41 PM

I forgot I did some 1-foot step ups and jumped at the top, off of one leg.

**P-funk** · 04-08-2007, 01:42 PM

Quote:

Originally Posted by Bakerboy

That's too low for a two foot jump! I'm only 5'7" and I jump onto a 36" high object. And much lower for one foot and lateral work.

not in the initial parts of a program. work on stabilization and sticking the landing.

again, 37" at what cost? What are your joint angles like when you land? That is the key element. You should be in the same quarter squat position that you are when you dip and drive during the jump. Othewise, you aren't getting a true vertical, you are getting a vertical and then a leg tuck to make up the rest....that teaches bad landing habits and it doesn't give you a true idea on improvement.

Malley · 04-08-2007, 01:44 PM

I will have my buddy watch me next time to check my joint angles. I know I dont tuck my legs at all, but like I said the landing felt real good and if not my flat ass feet wouldve told me.

Bakerboy · 04-08-2007, 01:51 PM

^ The park I do my hops in has cement/ wood objects at three different hights 12" 24" and 36". I start on the low one then move to the higher one.
36" is still short of my max two foot jump- I'll check what the angles of my landing are next time I do it. I also two foot hop to the top of a picnic table which is a bit lower than the tallest box.

Malley · 04-08-2007, 01:53 PM

Baby steps for me, baby steps.

Bakerboy · 04-08-2007, 01:57 PM

I'm a lot lighter then you so I have a lot less weight to move and less impact when I land. I have been doing hops for a while too. Here is some basic info: Development of elastic strength through the use of plyometrics

Malley · 04-08-2007, 02:00 PM

Nice link thanks, I will take a peek.

04-08-2007, 10:02 AM	#1142
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Haha.....Wood choppers were much lower than that, I supersetted them with cable crunches and the cable crunches were 110 the wood chops were like 30lbs or so I believe. Not much, but I really focused on exploding through. Thank you though!
	www.crossfit.com

04-08-2007, 10:09 AM	#1144
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I love low rep strength core work. I hate repping out 50 crunches. Just isnt my thing. Hell if I want abs (which I sorta got now), I will diet down and get em. I want my midsection strong since I am a athlete. But yeah whenever I started doing cable crunches I could only do like 60lbs and I have almost doubled that in the past 6 months.
	www.crossfit.com

04-08-2007, 10:12 AM	#1145
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	WOW! Thats some good stuff i mean you normally chin 45 for 8 right? Split squats and OHP ouch.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

04-08-2007, 10:14 AM	#1146
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I can do Pullups with a plate and a 25 I believe for about 8. But this was much more fun!
	www.crossfit.com

04-08-2007, 10:16 AM	#1148
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Anything over 15 or so for abs you can pretty much count me out!
	www.crossfit.com

04-08-2007, 09:48 AM	#1141
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,994	Outstanding workout DD!! 110 lb Wood choppers 80lb Spilt Squats! That's an ass whipping workout, especially those split squats.

04-08-2007, 10:07 AM	#1143
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,994	Even so! 110lb Cable crunches is pretty impressive, It's almost double what I can do. I've always wondered just how effective as an ab exersice they really are. Prefer them to standard crunches though.

04-08-2007, 10:20 AM	#1149
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,558	work on maintaining higher amounts of tension in the abs when training them with active movements (ie movements other than static movements like plankining or bridging). The biggest problem people have with abdominal training is that they don't have a set ROM and they go to fast, both of which end up making them recruit different muscles to do the task. Crunch up, 3 count hold, 3 count lowering.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-08-2007, 10:27 AM	#1150
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Yes P, you are right on about that! I will do that next time as well. Right now its going to be all about appreance! I wanted to train power, but I need to work a bit more torwards hypertrophy for now. I took a look in the mirror and said for a guy with my strength and I only look this big, hum.....I should really go back to working for size for a while! Besides much easier to sell yourself if you look the part!
	www.crossfit.com

04-08-2007, 10:40 AM	#1151
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Awesome news on the job my Friend, and INCREDIBLE w/o too!!! I don't care what anyone says, your RC=PAIN, and that is way more important than #'s, even though I honestly feel those are some BIG #'s at that cadence Brother D2!!! Have a Great Easter my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-08-2007, 10:43 AM	#1152
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Thank you veru much Archie. Kind words as always!
	www.crossfit.com

04-08-2007, 01:02 PM	#1153
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Damn nice workout DD!!
	No strength within, no respect without - Kasmiri Proverb

04-08-2007, 01:04 PM	#1154
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Thanks BB, RI's being shorter and tempos being much longer, makes me SICK!
	www.crossfit.com

04-08-2007, 01:28 PM	#1156
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I dont really know why 2 seconds, thought it would be a change. It was probably more like a second and a half for the last few reps. Yes I know I should do those jumps first, but I was at a friends working out whenever I caught a glance at thise sweat as box he had built a few months ago. And asked him to drag it out. I wanted to do some jumps off of it was all. Do you think I should just focus on exploding on the concentric?
	www.crossfit.com

04-08-2007, 01:35 PM	#1157
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,558	unless it is a rehab setting, I never dictate what the concentric tempo should be. when jumping to a box, be sure that you are landing on it at relatively the same joint angles that you are at when you decend and drive into the jump. IE, you shouldn't have a box that is high and you have to jump and then pull your knees towards your chest and land on it in a full squat position.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-08-2007, 01:36 PM	#1158
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	The box is about shin high. My landings felt very solid.
	www.crossfit.com

04-08-2007, 01:39 PM	#1159
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	That's too low for a two foot jump! I'm only 5'7" and I jump onto a 36" high object. And much lower for one foot and lateral work.
	No strength within, no respect without - Kasmiri Proverb

04-08-2007, 01:40 PM	#1160
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Hum.....I was going to say, I was way over the box. As far as My feet at the top of my vertical were well above the box.
	www.crossfit.com

04-08-2007, 01:41 PM	#1161
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I forgot I did some 1-foot step ups and jumped at the top, off of one leg.
	www.crossfit.com

04-08-2007, 01:44 PM	#1163
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I will have my buddy watch me next time to check my joint angles. I know I dont tuck my legs at all, but like I said the landing felt real good and if not my flat ass feet wouldve told me.
	www.crossfit.com

04-08-2007, 01:51 PM	#1164
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ The park I do my hops in has cement/ wood objects at three different hights 12" 24" and 36". I start on the low one then move to the higher one. 36" is still short of my max two foot jump- I'll check what the angles of my landing are next time I do it. I also two foot hop to the top of a picnic table which is a bit lower than the tallest box.
	No strength within, no respect without - Kasmiri Proverb

04-08-2007, 01:53 PM	#1165
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Baby steps for me, baby steps.
	www.crossfit.com

04-08-2007, 01:57 PM	#1166
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I'm a lot lighter then you so I have a lot less weight to move and less impact when I land. I have been doing hops for a while too. Here is some basic info: Development of elastic strength through the use of plyometrics
	No strength within, no respect without - Kasmiri Proverb

04-08-2007, 02:00 PM	#1167
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Nice link thanks, I will take a peek.
	www.crossfit.com

04-08-2007, 02:03 PM	#1168
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,480