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Old 06-20-2007, 09:30 PM   #81
Ron Nelson
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Today was 5x5 day for workout A. Started out a little ambitious using two 35lb db's for the RDL/snatch/lunge move. Had to move to 30's when the grip started failing. Really, the lunge and snatch were fine, but the pain in the hands and forearms was limiting.

The rest was fine. Really not bad. What made things sort of bad was riding my bike to work and then back home after. 14 miles looks a lot farther after one of these workouts.
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Old 06-21-2007, 05:55 PM   #82
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Getting ready to ditch all of this. I've been IF'ing for 2.5 months, doing fat burning workouts, trying not to eat like a maniac and my weight is constant at 217. On the brightside, I started at like 227.

One more week of the Cosgrove fat burn stuff, then back to alternating metcon with pure strength.

I just did some squats today (10x3) worked up to 235#. Got my best depth ever at 185. The heavier squats were 50% depth. Not great.

Don't ask about the benching I did.
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Old 06-25-2007, 08:48 PM   #83
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So I ditched everything and did the Crossfit "300" workout. Of course, they would never call it that because it would be a trademark infringement or something. Instead, it's 21-18-15-12-9 of four movements (deadlift, hang power clean, front squat, push jerk) using 95#. In the end, a total of 300 reps.

In the end, you feel like shit and your wrists are aching. I wanted to get through it in 20 minutes; then 30 minutes; then hoped for 40. I got 40:39.
Had to switch to back squats on the last two rounds because of wrist pain and I hate using that cross-your-arms-over-your-chest way of holding the bar.

It was my first CF workout in a while and really wasn't that bad. Right now, I think I'd rather do these than the Cosgrove madness. I'm still going to alternate with heavy work for strength. I'm also following the advice of internet guru John Walsh and just stay active; ride my bike to work, play, lift heavy shit for the hell of it, and see how it works out.
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Old 07-06-2007, 11:02 AM   #84
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Updates and revelations:

Weighed in last night at the gym for the first time in a couple of weeks. I was pleased to find that I finally dropped to 214 and have lost about 2 inches on my waist. I'm almost back to my 34" shorts as opposed to the 36's I've been wearing. I was also surprised at the drop seeing as I've been out of the gym for over a week and my diet while in the casinos last week consisted of beer and McDonald's (I also went to Tony Roma's for dinner once, but it wasn't as good as the sausage McMuffin with egg).

I attribute the drop in weight and fat to getting on the bike and riding to work more often. If it weren't for flat tires, I'd have ridden more often. Also, I tend to stay active once I get home. I pick up things, I clean, I cook, I fix. If the kids are willing, I get out with them. It's basically the John Walsh approach, except I'm not selling out like he did. I'm limiting my time in the gym to 2-3 days max, and just for strength work. If I can, I'll just do bodyweight work whenever I feel like it. So far, so good.

On my trip to the gym last night, the goal was to get out in under an hour and get a decent workout in. It should be stated right now, my goals have changed. . .again. I feel I've worked off a decent amount of fat and can keep on doing it as long as I work the strength and keep up my activity level. The IF'ing doesn't hurt as well. So, last night I decided to follow the sage (if not plagiarized) advice of Dan John (you know I'm kidding about the plagiarism part, right Dan?) and I did one of his workouts from his last T-Nation article. It starts with squats (5x5) then moves to a ladder combination of dumbbell clean and press with pull ups. The ladder is a 1-2-3-3-2-1. I'm not sure how many ladders (up and down) you're supposed to do, so I did 3. That's 1-2-3-3-2-1, times 3. A total of 36 reps for each movement.

The squats were kind of light, even for me, as I had taken about 2 weeks off from doing any. I ended up at 225 for 5 and it felt fine.

The ladders started with 50lb and no weight added for pull ups. Second round the cleans and presses stayed the same and I added 15lb to the pull ups (to make up for the weight I've lost). The third round was 55lb cleans and presses and no weight added for the pull ups. In all, I really enjoyed the work. It felt like GPP as I was gasping and sweating like a pig (although, technically pigs don't sweat, so I guess it's all kind of ironic. . .or absurd). Nonetheless, I was out of the gym in 45 minutes and felt like I got my money's worth.

Back to this thought on goals. I know many are big on goals and their training centers around that goal. My problem is my goals remain vague. That is, I'm not sure what I want out of my training. I'm not an athlete as I do not compete (I'd like to, but the opportunities to do an HG around Orange County seem slim), but I do play basketball occasionally and play softball in a league. I like being in better shape than most of the men my age I see. Occasionally I'll see a guy older than me sporting a bunch of muscle, but he can't run or even bike for shit. Me? I can lift, I can run, I can bike, I can keep up with my kids with no problems. I know, good for me. . .pin the medal on my chest. But really, what do I need from my training? At one point, I was concerned with getting stronger and to an extent, I still am. My problem was I looking to all the wrong places to get my advice.

I was reading and applying a lot of things from the EFTS newsletter and site. Problem was, I'm no powerlifter. I did focus on the big three and still do (press, squat, deadlift), but I was eating like I was Dave Tate on a Pop Tart binge. My lifts did not go up, I was not going to compete, and I was getting fatter. As a side note, Dave Tate is one of my favorite minor league fitness celebrities. He likes to push his limits and experiment on himself. Sort of like me, but without the muscle and Pop Tarts. Anyway, I also took a lot away from T-Nation, guys like Cosgrove, Waterbury, Cressey, and Gentlecore. I applied what was useful from each, sometimes to the exclusion of all other advice. Now, I'm at a crossroads and find myself adhering to the advice of John Walsh: Just be active. So far, I like it, but we all know that will change in less than 10 days.

So, to conclude: Dan John, good workouts, always seems to come up with something I like. T-Nation writes who aren't DJ, hit and miss, but I'll always try something new because. . .well, it's new. Dave Tate, good for powerlifters who like speed metal, Budweiser, and sugary snacks. Crossfit, got me pretty far, but it hurt like a mutha. I still do it occasionally.

Next? Depends on what I feel like next.
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Old 07-10-2007, 09:19 AM   #85
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The Dan John Kiss Ass experiment continues. I reread his last article and tried to duplicate his routine as best I could. I did the warm ups with the barbell complexes, then to the ladder of clean and presses with pull ups.
Again, the clean and presses were OK, so I went up to 60lb on them and weighted the pull ups with 15lb for the first 2 rounds. Also, this time I paid attention and only went up on the ladder, 1-2-3, then rested for 1 minute. Did this for 5 rounds (total of 30 reps). It kicked ass.

Next, tried the the barbell rollout with one arm bench presses. No benches, so I did floor presses and the weights are all hexagons, so rollouts were, let's say, "difficult."
Got 2 sets of 5 before giving up and leaving to pick up my daughter from basketball practice.

Rode the bike this morning and noted that I was still feeling last night's work.

Good stuff from the leader of the Murray Institute for Lifelong Fitness.
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Last edited by Ron Nelson : 07-10-2007 at 09:27 AM. Reason: English teachers know apostrophes
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Old 07-17-2007, 12:24 PM   #86
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Bear with me. I'm going to try to get this done in one breath.

So, I read in another thread about "intervals within intervals" about how you can divide the work you do up in manageable, yet highly powerful intervals and Scotty Hagnas quoted Robb about splitting up the work, so he tried it with Helen and it went like this; 40 yd zig-zag dash, 7 swings, 4 pull ups for nine rounds, and I thought, "Hell, I could kill at that," and I also made this connection to EDT because it sounded a lot like that, so I thought I'd give it a try the next time I went to the gym, then I read the latest article by Chad Waterbury where he describes this "breakthrough" he's found in training and getting "hyooge" where you lift a moderate amount of weight really fast for as many reps as you can until you slow down, then stop and this will recruit more motor units; hence, you get all swole and I think, "Isn't that a lot like what Robb, and Scotty, and Staley just said?" Hell yeah it's what they said.

So that's what I did yesterday.

Power EDT round 1:
SGDL 185#
one-arm push press 50#
15 min. 3 reps per round. 20-40 sec. rest between rounds.
11 rounds.

EDT can be used for power, GPP, hypertrophy, or all three. I chose power and got a wallop of GPP thrown in for good measure.

Power EDT round 2:

Pull ups
single leg squats
15 minutes, 3 reps per round, little or no rest between rounds.
12 rounds.
Went as fast as possible through the first few rounds, then changed from real single leg squats (to a low bench) to split squats with a 25lb DB. Picked up speed and really snapped the hips on the way up on each rep.
Pull ups are pull ups no matter what I do. Kipping is beyond me, so I pull like hell.

I think this will be my approach for a while, or until I get bored again. Or, I might mix in a lot of different approaches for a while.

Oh, warm up was the bike ride to the gym and then some DJ complexes using 65# (snatch, OHS, back squat, good morning, press, row, DL).
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Old 07-24-2007, 09:31 AM   #87
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Continuing with the lift one day a week program for now due to time contraints.

Warm up was a one mile bike ride to the gym, then 3 rounds of complexes with 65#. Power snatch, OHS, back squat, good morning, overhead press, bent row, deadlift. Was sweating like a motherf*&^er at this point.

Sticking with the EDT style of workout with a power bias twist.
First pairing was back squats (185#) with single arm rows (90#). The idea was to keep reps low and make them fast. Target was 10 rounds with rest in between. Got the 10 rounds, but it was close. The squats were crap, at best, while the rows looked good. Grip was failing, especially with the left hand.

We now pause until the laughter subsides.

Second pairing was dips and single-leg deadlifts. Use 60# for the SLDL's; no weight for the dips. 11 rounds.
I haven't done dips in a loooooong time, so they were a little awkward. Got deep (sternum level); just couldn't go too fast.

Hopefully, I can get to the gym tomorrow.
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Old 08-07-2007, 01:48 PM   #88
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Walshy may have deemed his healthy lifestyle approach a dismal failure, but my own experiment has yielded results.

Weight down to 211 as of yesterday (was up to 225).
I workout once a week (maybe twice this week).
I bike whenever possible. Today was 10 slow miles with the kids along the river trail.
I stick to the IF 5 days a week (no food until after 5pm) the other two, no food until after 1pm.
I keep myself busy around the house doing crap that I don't want to do.
I run the kids around to practice 5 days a week and to games on Saturday.
I eat what I want.
I sprint one day a week; usually Wednesday.

I know most of you are hardcore athletes. I'm a shlub. A 45 year old father of 4 whose main goal is to stay away from getting fat again and increase my strength. My Holy Grail is not a 400lb squat or a 500lb deadlift. I'm lucky if my lifts are half that. I just want to do what I can, be lean, and play with the kids.

So far, so good.
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Old 08-07-2007, 03:51 PM   #89
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Quote:
Originally Posted by Ron Nelson View Post
My Holy Grail is not a 400lb squat or a 500lb deadlift. I'm lucky if my lifts are half that. I just want to do what I can, be lean, and play with the kids.
So far, so good.
Good on you, Ron. Even if you only hit the "Novice" numbers set-forth by Rippetoe, you are good for YOUR goals in Life. as he states in his book, ""Novice" means a person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.That sounds like you, sir.
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