About that time II (training)

Pylon · 05-01-2007, 09:35 PM

Quote:

Originally Posted by Double D

We had half our team there and filled in some shitty guys.

If you are in that sitch again near STL, give me a call. I'll be happy to fill in. (I may not be any better than what you have, but I'm local!)

Malley · 05-01-2007, 11:58 PM

Archie Thanks, yeah she put down some serious cake!

Pylon I will definitly keep that in mind! We are in Springfield Illinois this weekend, playing at the Gumby. Tough as competition there!

HORRIBLE WORKOUT

Power-30 sec RI

Squat Jumps
5
5
5

Box Jumps (Explosive)
5
5
5

Strength-RI's180 secs

Bench
135x10
135x10
225x5
275x2 & 1/2-FUCK
260x3
260x3
*The 260 was easy, but after having to flop all the weights on the floor I didnt want to do it again!

SLDL
135x10
135x10
225x5
315x3
325x3
335x3

Metabolic-Circuit with 60 sec RI at the end.

DB Rows
120x10
120x10

Bent Over Laterals
30x10
30x10

Iso-Extreme Pushup
60 secs
90 secs
*These are tough as hell. I think I could get 2 minutes or more. But was pretty tired.

Static Stretch-15 mins

Weight207.2 (Lowest I have been since last summer). Bodyfat is around 13% right now. I figure once I get to 195 I will be right where I wanna be.

Bakerboy · 05-02-2007, 12:38 AM

That doesn't look like a bad workout to me!

Malley · 05-02-2007, 12:59 AM

Quote:

Originally Posted by Bakerboy

That doesn't look like a bad workout to me!

My bf is down (About 3% in a month and a half) and I feel alot better, but the strength has taken a pretty big hit. That bench number has went down about 30lbs! But I just started this new program to try to save strength as much as possible.

Thanks though BB!

**Gazhole** · 05-02-2007, 01:25 AM

Dude, BB is right, thats not a bad workout by any stretch of the imagination

Congrats on the BF% going down!

Malley · 05-02-2007, 02:02 AM

Thanks Gaz, just dont like getting weak ya know?

Pylon · 05-02-2007, 06:37 AM

Weak? It's a relative term, DD. You're still putting up good numbers. But any time you cut, some strength loss can happen. Once you are back in bulk mode, you're numbers will shoot back up. Don't sweat it.

**Gazhole** · 05-02-2007, 06:49 AM

Yeah, exactly what Pylon said.

If you're cutting then its only to be expected. As long as there is an actual obvious cause for taking numbers down, then its no problem.

If you lose strength for no reason and cant find out why, then its a problem.

Your workouts are still going to kick ass, and you'll look better for your troubles. After you're down with that, you can Westside it up and shame the hell out of everyone

Malley · 05-02-2007, 06:58 AM

Pylon and Gaz Thanks guys thats the type of things I need to hear. Makes me feel a bit better!

Triple Threat · 05-02-2007, 11:15 AM

Quote:

Originally Posted by Double D

just dont like getting weak ya know?

As long as you're still hitting the ball out of the park, who cares?

Archangel · 05-02-2007, 05:41 PM

weak??? Bad???
That my Friend is a SOLID w/o, and you should be proud!!! Not many (if any) can cut and keep the #'s you are, My hats off to ya!!!

Brutus_G · 05-02-2007, 08:09 PM

Yeah those are very nice numbers and you seem to have a rebound effect when you cut and then go off.

**P-funk** · 05-02-2007, 11:10 PM

Quote:

Originally Posted by Double D

My bf is down (About 3% in a month and a half) and I feel alot better, but the strength has taken a pretty big hit. That bench number has went down about 30lbs! But I just started this new program to try to save strength as much as possible.

Thanks though BB!

how is that program going to save strength? If you want to maintain strength in your bench press (for example) you need to work with tension....not work up to it, start with it!

Example:

Bench press
warm up
295/1 sets x 2-4 reps
260/2x6-8
225/1x10-12

Tom_B · 05-03-2007, 04:05 AM

Agreed with everyone else, that is certainly not a weak workout! hahaha.

PS Congratz on the weight/ BF %! About how much a week are you losing?

Malley · 05-03-2007, 11:48 AM

Trips This is true brother.

Archie Thanks always nice words from you!

Brutus I suppose strength isnt as important as it maybe to others, but I would like to kep my 1rm around 300.

P Sounds good. Can you explain to me why that is? Why wouldnt simply doing 3x3 on bench maintain strength? Trying to get as much info from you as I can.

Tom So far I have lost about 10lbs and it has been about a month and a week.

**P-funk** · 05-03-2007, 06:31 PM

when you are dieting you are hypocaloric. When you are hypocaloric, you have less energy. It would be tough to do something like 3x3. THat is why you want to warm up to one heavy set (2-4 reps) and then do the other sets at higher rep ranges (metabolic work) to work towards your goal (losing BF). Just use that first set to try and work on moving heavy weight and maintaining (hopefully gaining) as much strength as you can.

I do it like that. Chad Waterbury uses 3/6/9 (1 set = 3 reps; 2nd set = 6; 3rd set= 9 reps). Boyle uses a 5/10/20.

It depends on how you want to do it. Just maintain strength

JerseyDevil · 05-03-2007, 07:29 PM

Like everyone else said, don't sweat it DD. You are doing great!

Malley · 05-03-2007, 09:12 PM

P Thanks alot P! That explains things very well. Hey if you find any articles by the much respected guys you just mentioned send em my way. I want to learn as much as possible!!

JD Thanks alot JD!

Power

Plyo Pushups
6
6
6

Lunge Jumps
6
6
6

Strength

Pullups
bw+110x3 (3 sets)

Split Squats
250x3 (3 sets)

Metabolic

Incline
205x10 (2 sets)

Dips
bw+45x10 (2 sets)

Scap Pushups
10 (2 sets)
That was a circuit with 30 seconds rest

Core

Planks
120 secs (2 sets)

Cable Crunches
100x10 (2 sets)

Woodchops
50x10-each side (2 sets)
That was a circuit as well with 30 sec ri.

Cardio

Sprints
5-50yards
5-25yards

Static Stretched

*So I will start doing what P said about using 1 set with 3 reps and going to 6 then to 9. But my question do I still call it strength work? Or does it fall into metabolic work at the end?

Brutus_G · 05-03-2007, 09:24 PM

Some day i bet youll be putting up 400+

Brutus_G · 05-03-2007, 09:26 PM

OMG! 110 PULLUPS! fuck

**P-funk** · 05-03-2007, 09:56 PM

Quote:

Originally Posted by Double D

P Thanks alot P! That explains things very well. Hey if you find any articles by the much respected guys you just mentioned send em my way. I want to learn as much as possible!!

*So I will start doing what P said about using 1 set with 3 reps and going to 6 then to 9. But my question do I still call it strength work? Or does it fall into metabolic work at the end?

my hard dirve is full of fucking articles and studies and I also have a binder off probably around close to 150 articles in it. Not to mention all of my books.

i'll let you know when something worth reading comes up.

to answer the second question....it is metabolic work with strength being trained at maintenance. but don't worry about what it is called.

Malley · 05-04-2007, 12:30 PM

So how would you set it up? I have my program outlined in the last page.

I would love to read every article you got!

**P-funk** · 05-04-2007, 02:07 PM

Quote:

Originally Posted by Double D

So how would you set it up? I have my program outlined in the last page.

I would love to read every article you got!

I thought i did talk about how to set it up?

Pick the lift that you want to maintain strength in (say squat and bench press):

Then, on the days were you are going to do that lift, go in, warm up and hit up 1 set of a heavy 2-4 reps. THen drop down for the last 2-3 sets and do higher reps for metabolic work. Every 3-4 weeks, you might want to try and work up to some heavy singles.

I need an email address to send articles to.

Malley · 05-04-2007, 02:17 PM

I didnt know if I should do the same with each exercise I do or just the ones I would like to maintain strength. So you did answer it right there.

**P-funk** · 05-04-2007, 02:27 PM

Quote:

Originally Posted by Double D

Here send em here:

I didnt know if I should do the same with each exercise I do or just the ones I would like to maintain strength. So you did answer it right there.

i just sent you the golf study and program from the research on the NASM-template so you can look at it. I will delete your email out of the above post too.

It would be overkill to do it on every exercise. Prioritize one exercise in your workout.....squat on monday bench on thursday or somethign like that.

05-01-2007, 11:58 PM	#1322
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,018	Archie Thanks, yeah she put down some serious cake! Pylon I will definitly keep that in mind! We are in Springfield Illinois this weekend, playing at the Gumby. Tough as competition there! HORRIBLE WORKOUT Power-30 sec RI Squat Jumps 5 5 5 Box Jumps (Explosive) 5 5 5 Strength-RI's180 secs Bench 135x10 135x10 225x5 275x2 & 1/2-FUCK 260x3 260x3 The 260 was easy, but after having to flop all the weights on the floor I didnt want to do it again! SLDL* 135x10 135x10 225x5 315x3 325x3 335x3 Metabolic-Circuit with 60 sec RI at the end. DB Rows 120x10 120x10 Bent Over Laterals 30x10 30x10 Iso-Extreme Pushup 60 secs 90 secs These are tough as hell. I think I could get 2 minutes or more. But was pretty tired. Static Stretch-15 mins Weight*207.2 (Lowest I have been since last summer). Bodyfat is around 13% right now. I figure once I get to 195 I will be right where I wanna be.
	www.crossfit.com

05-02-2007, 12:38 AM	#1323
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	That doesn't look like a bad workout to me!
	No strength within, no respect without - Kasmiri Proverb

05-02-2007, 02:02 AM	#1326
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,018	Thanks Gaz, just dont like getting weak ya know?
	www.crossfit.com

05-02-2007, 06:37 AM	#1327
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Weak? It's a relative term, DD. You're still putting up good numbers. But any time you cut, some strength loss can happen. Once you are back in bulk mode, you're numbers will shoot back up. Don't sweat it.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-02-2007, 06:58 AM	#1329
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,018	Pylon and Gaz Thanks guys thats the type of things I need to hear. Makes me feel a bit better!
	www.crossfit.com

05-02-2007, 05:41 PM	#1331
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	weak??? Bad??? That my Friend is a SOLID w/o, and you should be proud!!! Not many (if any) can cut and keep the #'s you are, My hats off to ya!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-02-2007, 08:09 PM	#1332
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Yeah those are very nice numbers and you seem to have a rebound effect when you cut and then go off.
	"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

05-03-2007, 04:05 AM	#1334
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Agreed with everyone else, that is certainly not a weak workout! hahaha. PS Congratz on the weight/ BF %! About how much a week are you losing?

05-03-2007, 11:48 AM	#1335
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,018	Trips This is true brother. Archie Thanks always nice words from you! Brutus I suppose strength isnt as important as it maybe to others, but I would like to kep my 1rm around 300. P Sounds good. Can you explain to me why that is? Why wouldnt simply doing 3x3 on bench maintain strength? Trying to get as much info from you as I can. Tom So far I have lost about 10lbs and it has been about a month and a week.
	www.crossfit.com

05-03-2007, 06:31 PM	#1336
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,561	when you are dieting you are hypocaloric. When you are hypocaloric, you have less energy. It would be tough to do something like 3x3. THat is why you want to warm up to one heavy set (2-4 reps) and then do the other sets at higher rep ranges (metabolic work) to work towards your goal (losing BF). Just use that first set to try and work on moving heavy weight and maintaining (hopefully gaining) as much strength as you can. I do it like that. Chad Waterbury uses 3/6/9 (1 set = 3 reps; 2nd set = 6; 3rd set= 9 reps). Boyle uses a 5/10/20. It depends on how you want to do it. Just maintain strength
	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

05-03-2007, 07:29 PM	#1337
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Like everyone else said, don't sweat it DD. You are doing great!

05-03-2007, 09:12 PM	#1338
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,018	P Thanks alot P! That explains things very well. Hey if you find any articles by the much respected guys you just mentioned send em my way. I want to learn as much as possible!! JD Thanks alot JD! Power Plyo Pushups 6 6 6 Lunge Jumps 6 6 6 Strength Pullups bw+110x3 (3 sets) Split Squats 250x3 (3 sets) Metabolic Incline 205x10 (2 sets) Dips bw+45x10 (2 sets) Scap Pushups 10 (2 sets) That was a circuit with 30 seconds rest Core Planks 120 secs (2 sets) Cable Crunches 100x10 (2 sets) Woodchops 50x10-each side (2 sets) That was a circuit as well with 30 sec ri. Cardio Sprints 5-50yards 5-25yards Static Stretched *So I will start doing what P said about using 1 set with 3 reps and going to 6 then to 9. But my question do I still call it strength work? Or does it fall into metabolic work at the end?
	www.crossfit.com

05-03-2007, 09:24 PM	#1339
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Some day i bet youll be putting up 400+
	"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

05-03-2007, 09:26 PM	#1340
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	OMG! 110 PULLUPS! fuck
	"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

05-04-2007, 12:30 PM	#1342
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,018	So how would you set it up? I have my program outlined in the last page. I would love to read every article you got!
	www.crossfit.com

05-04-2007, 02:17 PM	#1344
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,018	I didnt know if I should do the same with each exercise I do or just the ones I would like to maintain strength. So you did answer it right there. Last edited by P-funk : 05-04-2007 at 02:28 PM.
	www.crossfit.com