Not done, yet...
- Thread starter mrthingyx
- Start date
Im reading that as 6X60, 6X70 then 3 sets at 70 with 9 reps, 3 reps 2 reps , I think
Almost...
So it would be:
Set 1: 6*70 (warmup)
Set 2: 6*70 (warmup)
Set 3: 6*70 - pause for a 10 count - 3*70 - pause for a 10 count - 2*70.
So the 9/3/2 is a typo then
No - my explanation is a typo.
Fair game
I'll now read it prooerly forever more
What program are you following?
Fair game
I'll now read it prooerly forever more
What program are you following?
Dude... Read the first two/three poats.
Something off TNation that suits my current timing constraints.
Dude... Read the first two/three poats.
Something off TNation that suits my current timing constraints.
That involves scrolling back
#sadface.
Tonight it was pull... and everything hurt. So I decided it was slow neg day.
DEADLIFT (5-4-3-3) 100-120-130-130
RDL (6-6-6) 60-70-80 Last pause was 10 seconds...
BARBELL ROW (6-6-6) 60-60-60 Wrecked after the RDLs...
BROCEPS (6-6-6) Arms were screaming after these!
Weird day 3 on two counts: shoulder is still not fixed and I managed to turn my ankle earlier this evening. 
STANDING SPLIT SQUAT (6-6-AMRAP) 20-25-25(14-5-5) AMRAP for this is so gross.
OHP (10-10-10) 20-30-30 Starting to be uncomfortable at the end, despite controlling the reps and doing them slowly...
Skipped pushups because they would have caused more shoulder aggro. Legs seem to be having fun, however, and my ankle is now stiffening up nicely.
STANDING SPLIT SQUAT (6-6-AMRAP) 20-25-25(14-5-5) AMRAP for this is so gross.
OHP (10-10-10) 20-30-30 Starting to be uncomfortable at the end, despite controlling the reps and doing them slowly...
Skipped pushups because they would have caused more shoulder aggro. Legs seem to be having fun, however, and my ankle is now stiffening up nicely.
Did some squatting this morning, because I'm a glutton for punishment...
FRONT SQUAT (6-6-AMRAP) 60-70-70(10-2-2) Offt. That felt pretty raw after last night... and I'm definitely using it as an excuse for my cycling pace this morning.
Decided my shoulder didn't need any more pounding at the moment: it would probably be counter-productive.
FRONT SQUAT (6-6-AMRAP) 60-70-70(10-2-2) Offt. That felt pretty raw after last night... and I'm definitely using it as an excuse for my cycling pace this morning.
Decided my shoulder didn't need any more pounding at the moment: it would probably be counter-productive.
Ooooft. Did some Wattbike intervals and it wasn't fun.
Intervals were as follows:
- 20 seconds on / 10 seconds off
- 5 "reps" of the above regime and then one minute rest (that's a set)
- 3 sets.
Resting output was around 100w; "go" output was between 350-450w @90rpm. And it sucked.
Intervals were as follows:
- 20 seconds on / 10 seconds off
- 5 "reps" of the above regime and then one minute rest (that's a set)
- 3 sets.
Resting output was around 100w; "go" output was between 350-450w @90rpm. And it sucked.
For perspective, pro-peloton 20-25 mile TT power is 450w~ and that's at between 60-70KG, in the third week of a tour, for 45-60 minutes
Absolutely... which is why this is hilarious.
You would find supra-threshold power efforts much more repeatable at a higher cadence.
90rpm for me is still too muscular for upper end. 92rpm is the minimum 'clearing' rpm. but 95-100rpm transforms the effort from being a strength-endurance demand to predominantly aerobic. My legs (muscularly) feel fine albeit fatigued from the workout as a whole rather than from pedalling alone.
If you can get some cadence drills in and get comfy at 100-110rpm it'll help hugely. As does 'spinning up' before the hard bit of the effort begins.
If I'm doing an effort at 110% for 3-5 minutes I'll spend the 30 seconds prior bringing my cadence up from 85-90rpm to 100-105rpm. Else you end up spending 10-15 seconds putting out way more wattage than your target to simply maintain your cadence and you then carry that fatigue for the entire duration of the interval.
90rpm for me is still too muscular for upper end. 92rpm is the minimum 'clearing' rpm. but 95-100rpm transforms the effort from being a strength-endurance demand to predominantly aerobic. My legs (muscularly) feel fine albeit fatigued from the workout as a whole rather than from pedalling alone.
If you can get some cadence drills in and get comfy at 100-110rpm it'll help hugely. As does 'spinning up' before the hard bit of the effort begins.
If I'm doing an effort at 110% for 3-5 minutes I'll spend the 30 seconds prior bringing my cadence up from 85-90rpm to 100-105rpm. Else you end up spending 10-15 seconds putting out way more wattage than your target to simply maintain your cadence and you then carry that fatigue for the entire duration of the interval.
Cool beans - will have a play on the Wattbike this afternoon.
Thank you very much.
And whilst I can push relatively high cadence (90rpm is fast, but 100-110 should be fine), I don't like it because it feels far too aerobic for my tastes.
It might feel a bit 'bouncy', which is what you want to really avoid doing. As it's less efficient, uncomfortable and not aesthetic or pro looking in the slightest
Even some spin-ups from 80-120rpm for a brief 5-10 seconds are good drills to do.
Rollers are fun, not uncommon for track athletes to drill at 200+rpm
Even some spin-ups from 80-120rpm for a brief 5-10 seconds are good drills to do.
Rollers are fun, not uncommon for track athletes to drill at 200+rpm
Boo... No Wattbike for me yesterday. 
DEADLIFT (5-4-3-3-3) 110-120-135-145-145 Yes. Feels good.
RDL (6-6-AMRAP) 60-70-80(10-4-4)
BARBELL ROW (6-6-6) 60-60-60 The pause and slow descent was excruciating. Last set had 5 second negatives.
BROCEPS (*)
DEADLIFT (5-4-3-3-3) 110-120-135-145-145 Yes. Feels good.
RDL (6-6-AMRAP) 60-70-80(10-4-4)
BARBELL ROW (6-6-6) 60-60-60 The pause and slow descent was excruciating. Last set had 5 second negatives.
BROCEPS (*)
Spent the whole day fitting some lights in my shed... so my Fitbit was happy at the very least.
DBSS (6-6-6-AMRAP) BW-20-32-32(10-4-2) So gross it was unreal.
BENCH (10-10-10-10) 20-30-40-40 Yes. I benched. And it didn't hurt. Until the end of the last set. 
DELTSANTRIZE (ALL)
Nice workout, actually... need to improve my consistency, and TT training.
DBSS (6-6-6-AMRAP) BW-20-32-32(10-4-2) So gross it was unreal.
BENCH (10-10-10-10) 20-30-40-40 Yes. I benched. And it didn't hurt.
Until the end of the last set. DELTSANTRIZE (ALL)
Nice workout, actually... need to improve my consistency, and TT training.
I did some rather lame "pull" on Sunday - some chins and that was it.
Yesterday ws a 8.7 mile commute in (and then out) to work today - average was pants, and it felt rubbish.
Today it was push... with some bike Tabata (8 reps of 22secs with 10 seconds rest) - this was brutal: I settled for 90-95rpm at between 350-400W (average was around 380W).
FRONT SQUAT (6-6-AMRAP) 60-70-70(8-2-2) Strangely, my legs were dead. I wonder why that was...
DUMBBELL BENCH (10-10-10-10) 12-16-22.5-22.5 Shoulder still feels not bad... which is great!
A bit rushed, but such is the way of these things. I'll probably be looking at getting a turbo trainer in the near future to make this a bit easier for the evening (I don't have a Wattbike at home).
Yesterday ws a 8.7 mile commute in (and then out) to work today - average was pants, and it felt rubbish.
Today it was push... with some bike Tabata (8 reps of 22secs with 10 seconds rest) - this was brutal: I settled for 90-95rpm at between 350-400W (average was around 380W).
FRONT SQUAT (6-6-AMRAP) 60-70-70(8-2-2) Strangely, my legs were dead. I wonder why that was...
DUMBBELL BENCH (10-10-10-10) 12-16-22.5-22.5 Shoulder still feels not bad... which is great!
A bit rushed, but such is the way of these things. I'll probably be looking at getting a turbo trainer in the near future to make this a bit easier for the evening (I don't have a Wattbike at home).