The difference between 160 and 220 is just as serious
But yeah, power dominant over extended endurance.
Indeed. But it is doubtful he'd have spent much of his time in and around 220kg.
Today's reading is taken from the Swoley Bible
- Thread starter GSVBagpuss
- Start date
Indeed. But it is doubtful he'd have spent much of his time in and around 220kg.
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He was creating 2300 watts for less than a minute, while Wiggins does 400 watts for an hour - both world class at what they do.
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I've done the lean cyclist look - it's fine for hills but no help when you need to rip up a tree or do other manly things.
Can I say Hoy but with Wigginburns?
Can I say Hoy but with Wigginburns?
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C)
Bench (+2.5kg)
15x5x2
25x5
45x3
55x2
67.5x5x3
First set was a bit sloppy - thinking about Cavs collarbone! Lost my tight upper back. Second was some better but with some elbow flare. Last rep of set 3 was a grind but went up.
Squat (+2.5kg)
15x5x2
30x5
45x3
55x2
70x5x3
Nice to hit 70kg. Scrappy first set - think bar position was out. Left wrist also tight for some reason. Set 2 was great for reps 1-3 then 4 was poor. Gave myself 3 minute rest for set 3 and was much better.
I think it was fear almost that made me struggle - it's not leg power but more faith that I can hold the weight on me I think (without the plates under heels to help balance etc). Will work on my breathing I think - get my body tighter.
Pull-ups
6
5
3
Never comment on these. Trying to drop low to make them very full reps.
On reflection, I should be proud of myself for banging out 67.5x5x3 on bench given my best last year was 70x3. Shows what a little technique practise, eating well and benching twice a week can do!
Bench (+2.5kg)
15x5x2
25x5
45x3
55x2
67.5x5x3
First set was a bit sloppy - thinking about Cavs collarbone! Lost my tight upper back. Second was some better but with some elbow flare. Last rep of set 3 was a grind but went up.
Squat (+2.5kg)
15x5x2
30x5
45x3
55x2
70x5x3
Nice to hit 70kg. Scrappy first set - think bar position was out. Left wrist also tight for some reason. Set 2 was great for reps 1-3 then 4 was poor. Gave myself 3 minute rest for set 3 and was much better.
I think it was fear almost that made me struggle - it's not leg power but more faith that I can hold the weight on me I think (without the plates under heels to help balance etc). Will work on my breathing I think - get my body tighter.
Pull-ups
6
5
3
Never comment on these. Trying to drop low to make them very full reps.
On reflection, I should be proud of myself for banging out 67.5x5x3 on bench given my best last year was 70x3. Shows what a little technique practise, eating well and benching twice a week can do!
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- 11 Jun 2013
- Posts
- 2,632
Yes boss
Man of Honour
Still reading. Still mirin.
Associate
- Joined
- 4 Nov 2011
- Posts
- 963
Stop making it sound like you don't want it. You know you do...
Potential new chat up line right there...
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- 11 Jun 2013
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- 2,632
Before this thread turns the script into a really poor gay pr0n, thanks for the interest chaps!
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- 11 Jun 2013
- Posts
- 2,632
A)
Squat (+2.5kg)
15x5x2
30x5
45x3
60x2
72.5x5
72.5x5
50x3
50x5
Form was just not right today. I think it was bar position - felt like I'm hunched when taking the higher weights. Legs are fine and I can lift the weight but I didn't feel at all in the groove. My shoulders were sore after gardening yesterday - maybe not making a decent shelf today. Not concerned...yet.
Bench (+2.5)
15x5x2
30x5
45x3
60x2
70x3
70x5
70x3
60x5
Bad setup for set one and pinching pain in right shoulder after racking. Left it for 5 mins and second set better. Third was rubbish again. 60kg last set for fun. Still a PB though
Chins
8
7
4
Probably due to not using my upper back on bench, these went ok but tired toward the end.
What a poor evenings work! Didn't eat a huge amount but don't think I can blame that (cereal, pint milk, whey, cheese sandwich, almonds, fish pie).
Squat (+2.5kg)
15x5x2
30x5
45x3
60x2
72.5x5
72.5x5
50x3
50x5
Form was just not right today. I think it was bar position - felt like I'm hunched when taking the higher weights. Legs are fine and I can lift the weight but I didn't feel at all in the groove. My shoulders were sore after gardening yesterday - maybe not making a decent shelf today. Not concerned...yet.
Bench (+2.5)
15x5x2
30x5
45x3
60x2
70x3
70x5
70x3
60x5
Bad setup for set one and pinching pain in right shoulder after racking. Left it for 5 mins and second set better. Third was rubbish again. 60kg last set for fun. Still a PB though
Chins
8
7
4
Probably due to not using my upper back on bench, these went ok but tired toward the end.
What a poor evenings work! Didn't eat a huge amount but don't think I can blame that (cereal, pint milk, whey, cheese sandwich, almonds, fish pie).
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- 11 Jun 2013
- Posts
- 2,632
B)
Post a few long days at work
Deadlift (+5)
5x55
5x55
3x75
2x95
5x105
5x105
5x105
2 min rest. Getting towards a challenging weight but still space to gro00000w. Just noticed both warmups are not quite right on terms of reps and sets but good enough
OHP (+0)
5x15
5x15
5x25
3x35
5x40
5x40
4x40
Dem feelz when you hit yourself in the face with the bar during OHP #liftlikenooneislooking
Another go at 40. Some right shoulder pain again which reinforces the bad form I used on Mondays miss at 70kg bench. Need to remember to reset each rep rather than bouncing. Very close this time and counts as progress as reset reps are much harder
Dips
Skipped to try new rowing machine
Rower
500m @ 2:09 (including some setup faff).
New cardio toy (bought for wife mainly). Like it when you get a good rhythm.
Post a few long days at work
Deadlift (+5)
5x55
5x55
3x75
2x95
5x105
5x105
5x105
2 min rest. Getting towards a challenging weight but still space to gro00000w. Just noticed both warmups are not quite right on terms of reps and sets but good enough
OHP (+0)
5x15
5x15
5x25
3x35
5x40
5x40
4x40
Dem feelz when you hit yourself in the face with the bar during OHP #liftlikenooneislooking
Another go at 40. Some right shoulder pain again which reinforces the bad form I used on Mondays miss at 70kg bench. Need to remember to reset each rep rather than bouncing. Very close this time and counts as progress as reset reps are much harder
Dips
Skipped to try new rowing machine
Rower
500m @ 2:09 (including some setup faff).
New cardio toy (bought for wife mainly). Like it when you get a good rhythm.
Associate
- Joined
- 4 Nov 2011
- Posts
- 963
Dem feelz... I also know it feels to miss that last rep too
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- 11 Jun 2013
- Posts
- 2,632
C)
Bench (-5)
15x5x2
30x5
45x3
60x2
70x2
65x5
65x5
65x5
Setup needs work. Not keeping upper back tightness and therefore it all goes wrong. I'm not convinced the bar is the right height - I'm lifting off with bent arms and but if it's higher I can't re-rack the heaviest weight. Or it could just be in my mind when I get to 70kg!
Squat (high reps)
15x5x2
25x5
35x3
55x10
55x10
55x10
Form work. Felt good. Cardio high reps sets Working on breathing too - felt odd to inhale at top and hold but I'm sure it's a good habit to get into and did feel like my chest was raised and everything a little tighter.
Row
500m @ 2:03
Wonder what I could get fresh and going for it - is something like 1:45 a good target?
Pull-ups
4
4
4
Hard after the row. Need to work on my lat engagement I think.
Bench (-5)
15x5x2
30x5
45x3
60x2
70x2
65x5
65x5
65x5
Setup needs work. Not keeping upper back tightness and therefore it all goes wrong. I'm not convinced the bar is the right height - I'm lifting off with bent arms and but if it's higher I can't re-rack the heaviest weight. Or it could just be in my mind when I get to 70kg!
Squat (high reps)
15x5x2
25x5
35x3
55x10
55x10
55x10
Form work. Felt good. Cardio high reps sets
Working on breathing too - felt odd to inhale at top and hold but I'm sure it's a good habit to get into and did feel like my chest was raised and everything a little tighter. Row
500m @ 2:03
Wonder what I could get fresh and going for it - is something like 1:45 a good target?
Pull-ups
4
4
4
Hard after the row. Need to work on my lat engagement I think.
Know these feels all too well! :/
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- 11 Jun 2013
- Posts
- 2,632
A)
Squat (high reps @60kg)
15x5x2
30x5
45x3
60x10
60x10
60x5 (can't count)
Blimey the first few sets killed my shoulders! Not sure what ruined them - either carrying my 3 yr old a fair bit today, last nights 2k row or just missing stretches as we were away over the weekend. It was really sore, loosened up by working sets. 60kg still grooving for form - got to keep the bar lower than I think after all my years of high bar.
Bench (60 again)
15x5x2
30x5
45x3
60x2
60x5
60x8
60x8
Hmmm, again. I really struggle to re rack the higher weight which I assume is loss of upper back tightness. Didn't bother going up over 60 after last WU set.
Chins
8
7
4
As last time, 19 reps.
Stalling a bit here I feel. I could just be burning the candle from both ends trying this while still riding 4-6 hours a week (50 miles on Saturday as well). Eat more is probably the answer. Chicken tikka time...
And do some stretches!
Squat (high reps @60kg)
15x5x2
30x5
45x3
60x10
60x10
60x5 (can't count)
Blimey the first few sets killed my shoulders! Not sure what ruined them - either carrying my 3 yr old a fair bit today, last nights 2k row or just missing stretches as we were away over the weekend. It was really sore, loosened up by working sets. 60kg still grooving for form - got to keep the bar lower than I think after all my years of high bar.
Bench (60 again)
15x5x2
30x5
45x3
60x2
60x5
60x8
60x8
Hmmm, again. I really struggle to re rack the higher weight which I assume is loss of upper back tightness. Didn't bother going up over 60 after last WU set.
Chins
8
7
4
As last time, 19 reps.
Stalling a bit here I feel. I could just be burning the candle from both ends trying this while still riding 4-6 hours a week (50 miles on Saturday as well). Eat more is probably the answer. Chicken tikka time...
And do some stretches!