Good thing I dont finish the way I start the workouts or I would never do another one again. Reality is back in full bloom and even though I started early today it mattered not: stiff and sore and slow to warmup. Its getting cool again and for the first time in my life I am missing the heat; a sure sign I am in decent shape. the fitter I am the better my heat tolerance.
High Pull Ladders
36x5/5/5/5x2
44x5/5/5/5
53x10/10
x12/12
x14/14
x16/16
x18/18
x20/10
x10/10( 200 reps in 11 minutes!) not bad and I wasnt watching the clock particularly.
x10/10
x12/12
x14/14
x16/16= 304 reps in about 17 minutes.
16,112 pounds!
this went very well. paced for the rest time instead of sitting and once I got warmed up( 100 reps or so!) I was very explosive. solid work and back on the way up, slowly. I will peak this volume at 400 reps, do the ROP ladder twice through.
Snatch holds
36x45 sec x2
44x45 sec x 2
this was tough for some reason after saturdays great session. shoulder abit tight.always feels better afterwards though
Rack walks
36#x 2oo feet left, 200 feet right arm 3 times 1200 feet.
not as easy as I had hope although knee was ok
One leg standing holds
One foot toe raises with 12 and 8 kb kb, sets of five done slowly.
these are defintely helping with full extension of my left knee and strength in the gastroc to hold it in full extension.will do these 3 x /week.
bw 161.6
bf 10.4% ( dehydrated,will rectify)
datsit, staying loose.
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
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4 comments:
Rif - that is alot of volume. Impressive!
You have set a good example for what steady intelligent progression looks like. You built a HUGE base and now you are reaping the rewards.
It seems that you have gone from one extreme(heavy powerlifting and little volume) to lighter loads and super high volume. I guess I can call you an extremist :)
LOL, what me, an extremist? well, I resemble that remark :))
the only correction I would make is that when I was doing powerlifting before I got really tweaked in 2000 is that I did heavy weight AND heavy volume. one of the things i liked about WSB is that there was a lot of training.
I just love to train and I always want to do a little more than I did last time. Build the base and the peak will come!
So true Rif. I think that is one of the reasons why I injured my back in 2001,2004, 2005 and now 2006. I did too much, too soon. It is easy to see progress in the short term, but at what expense? I now see the merit and intelligence is progressing SLOWLY and SAFELY. Base conditioning and laying enough volume down with ligher to medium loads is beyond valuable.
Live and learn :)
agreed. so much of what I read and see people do focuses on testing not training. testing is sexy and adrenaline filled, training is hard work and character filled.
I have come to the same conclusions as you as far as slow and safe from the same place: pain and injury. they are great instructors.
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