Cool, glad it makes sense to someone besides me. It's interesting thinking about the workout routine as a whole, coordinated plan, and it was gratifying when the bodywork masseuse told me I was 'balanced.' More and more, I think the posterior chain should always take priority. It's the foundation upon which the pushing movements (pressing, throwing, hitting, kicking, running) are built.lee, i think those are good ideas. i'm in favor of most anything that will keep you out of the hospital. your plans seem to be working toward getting everything to move together rather than all herky-jerky (although i'm not sure i've ever seen that word written out; it seems like one of those "spoken only" words).
Good luck getting back at it. The longer you wait, the harder it will be. I know--over the last few years I've become an expert at getting in and out of shape.and apparently, i need to start doing more than pullups. that travel really messed me up and now i've blown off about 4 weeks; so it will be back to the beginning for me, i suppose. in related news, i've been sleeping through the night and having normal days for a couple days. so maybe today!
I started back a couple of weeks ago. I'm doing upper body in the morning before swim days and lower body before run days. Seems to be working okay. Also seems to cut down on the warmup time needed for cardio.
Just saw my doc, it's official: I'm 6'1", 252 lbs and have hypertension. Hard to believe I had gotten down to 210lbs eighteen months ago. I explained to him that my blood pressure is normally fine when I run consistently, so he gave me two months to get the running up and running again before he'll prescribe medicine.
Yah, I think I'm a natural mesomorph. I didn't have to worry about weight until my late 30s, because I always had an active lifestyle. When I got back from fieldwork this last time, however, I weighed 240 and had hypertension for the first time. The same doc wanted to give me some medicine then, but I told him I was in the worst shape of my life (fieldwork was a lot of sitting, recording interviews, and eating fried food and starch), and so to give me some time to get back into shape and see how I could do. Within a few months of running, my blood pressure came down to normal levels. Losing weight in the process also probably helped.well, it sounds like well-balanced habits will be coming soon to a lifestyle near you! i can provide moral support but have no moral authority: i think i rely on 99% genetics and 1% super-awesome diet/exercise/worldview to maintain my emaciated state.
All these fitness types who claim that strength-training is the more effective approach to weight-loss have never had a client like me I guess. For me, strength training doesn't burn that many calories and it increases my appetite, especially for protein and fat. I know, they claim that ST gives you a greater metabolic boost afterwards, to recover and repair the damage and grow, and maintaining the extra muscle mass burns a lot of calories too, but aerobic exercise, for me, burns more calories and curbs my appetite better.
Yah, nothing like aerobic activity for dipping into the energy stores (breathing out carbon as you put it). Ideally my running would consist of one tempo run, one intervals/fartleks/hills, and one longer aerobic run.there's just something about walking and running that seems different. .
Congrats on the new fitness PRs! A new PR is always motivating. I'm beginning to warm to the idea of setting new rep maxes, but in the back of my mind, I still want the singles for the big lifts--deadlift, squat, bench press, and maybe OH press.slow and steady seems to be working. today's workout wasn't quite the heaviest loads ever, but was right up there. everything seemed to move pretty well and didn't seem ridiculously hard. it didn't take any longer than usual. and this was all after having run the fastest 13 1/2 miles of my life a few hours earlier. i guess i got a good night's rest last night, but it isn't like i ate a lot of food or anything. so, i guess i might be in the best shape of my life, although it doesn't feel terribly different than anything before.
Good to hear from you!Wendler's start light and DJ's easy strength are very similar concepts to me. And I think the concept is more rooted in developing the whole structure before moving on to heavier weight. Obviously muscle development is the quick one and then all the other soft tissues follow along much slower. I've read 3-4 times the length of time to develop strength in the supporting structures? It seems to hold true in most forms too, lifting, running etc... So the question about timing of progression seems to be potentially more important than how much? I'm not sure I necessarily agree that limiting all the lifts on one, or a ratio of, is the best solution? I would have to assume that some lifts will be stronger dues to potential mechanical advantage and other weaker for the same reason. And by doing that you would be restricting others for logic's sake.
Thanks for bringing it up this is an important discussion because right now staying healthy for me is the most important goal. Or the first goal I should say. On the lifting side of things I think I am going to just set short goals and work up to those for now. So on the squat 5 x 2 x 100kg will be the focus and once it gets easy I'll increase that weight? On the other end I think losing weight right now is really going to have the biggest effect on running. Which is ironic because running more helps me lose weight.
Hey BA, are you doing partial squats?1x3 at 165lbs for 19 inches, 1x6 at 255lbs for 9 inches
I haven't gotten around to doing my warm-up for a long time. The box jumps, bench hops, and step-ups are kinda the centerpieces of those three three-exercise warm-ups in my chart, but since I've been in perpetual rehab mode for a while, I haven't been able to do them because all three issues--hammie strain, sacroiliac injury, stubbed toe--would be aggravated. But it's my good intention to do them in the not-too-distant future!Hey Lee how do your ab roll outs feel for your warm-up? Do you have any issues with your shoulders?
Hey guys, sorry I have been out for a while, life has been a little hectic. I attempted to run that 65k Saturday but decided to bail a bit early. Lets call it my mercy kill race. I did learn a bunch so even though it was a bit of a disappointment it was very worthwhile.
I also switched up my log a little. I am still trying to organize a log and plan to make it quicker to update and track some metrics. Including weight, I really need to drop a few pounds...
Glad to hear you three are doing well!
I will put up some pics and some details soon Dama. I haven't run very much over the last couple of months so I think it was good decision to stop early, I finished 45-50km so was still happy with that outcome. Plus spending some time in the Belgian country side is always fun.
Lee I have felt minor shoulder issues but its more from a lack of stabilization. Once I fix the lack of focus they never bother me. I will add them into my warmups too as I have been wanting to fit them in somewhere. After the jump rope and swings it should be fine.
yes and no. since i had had two straight days of nearly full intensity workouts, a longish run the day before, and volleyball on the same day, i declared it to be one of those fool around days where you try something different before reverting to the normal plan. the idea was to test out the "press" (yes, i repeated last cycle's max performance, but it was really slow and there was no way that bar was going up again or with any additional weight). then to try out the faux-bench-press close to the beginning of the workout instead of the end where it normally is. apparently, it isn't really constrained by the preceding exercises (and/or i really was tired from the previous days plus volleyball). so then i wanted to do squats and figure out how high i could go while remaining in the safe zone. so that was fine up to 125lbs at full depth. then i cranked up the weight for some super-maximal weight/sub-range just to crush the bones or get a feel for it or something.Hey BA, are you doing partial squats?
Yah, I don't like the Rippetoe hip drive. I guess he has his reasons. Maybe it allows one to lift more weight overall? Maybe his knowledge of physics and biomechanics dictates a certain logic? But I like the torso to stay at the same angle throughout the movement.yes and no. since i had had two straight days of nearly full intensity workouts, a longish run the day before, and volleyball on the same day, i declared it to be one of those fool around days where you try something different before reverting to the normal plan. the idea was to test out the "press" (yes, i repeated last cycle's max performance, but it was really slow and there was no way that bar was going up again or with any additional weight). then to try out the faux-bench-press close to the beginning of the workout instead of the end where it normally is. apparently, it isn't really constrained by the preceding exercises (and/or i really was tired from the previous days plus volleyball). so then i wanted to do squats and figure out how high i could go while remaining in the safe zone. so that was fine up to 125lbs at full depth. then i cranked up the weight for some super-maximal weight/sub-range just to crush the bones or get a feel for it or something.
i did notice that at the 125lb stage, i would have a tendency to tip into a "hip drive" set of angles for a moment. but strangely, it doesn't feel as natural or strong, so i would momentarily pause and then realign things the way i like it and then zoom the rest of the way up. kind of an anti-rippetoe squat technique.
Hanging knee tucks are easy to set up and pretty good for the abs. I also like doing flutter kicks on the bench (with slightly bent knee) and that bicycle exercise where you also lie on your back on the bench and pedal your legs while meeting the knee at the top of the cycle with your opposite elbow.Lee I have felt minor shoulder issues but its more from a lack of stabilization. Once I fix the lack of focus they never bother me. I will add them into my warmups too as I have been wanting to fit them in somewhere. After the jump rope and swings it should be fine.
Yah, hopefully next week I'll start incorporating my warm-up in earnest.Yeah I'm not too worried about any additional core work other than ab-roll outs. I did them this week in the warm up and it felt fine. I actually think its a nice warm up for your shoulders before benching and pressing.