Mon 18 Jun 2012
Posted by Doug McGuff under Uncategorized
Something is going on. I am recovering much faster these days. Working out every 5th day has been no problem. I even feel recovered by the end of post workout day 1. I attribute this to more detailed attention to diet, hydration, sleep and supplementation. I have been using different techniques and intensity extenders to get to my “pop-up timer”. Rather than just listing the workout, I will make comments on the techniques used within the set.
Pulldown on SS Systems Pulldown- Heavy weight with 10/10 cadence. At the completion of the 4th rep I held statically as long as I could until I was dragged through the negative.
MedX Chest Press- slow cadence. 400lbs to failure, the pop-pin drop to 200lbs to failure with rest-pause at failure x 3 reps. Then gapped out to 7 holes on the weight stack with 140lbs gripping the vertical handles and squeezing together as I pressed out (essentially the top 1/2 of the range of motion), followed by 3 rest-pause reps
Nautilus Pullover with SS retrofits- done RenEx style with squeeze technique starting on the 3rd rep
MedX Row with SS fall-off cam- done RenEx style with squeeze technique starting on the 3rd rep
MedX Leg Press- done RenEx style with hard end-stop and squeeze technique starting on the 3rd rep
MedX Overhead Press- 400lbs 5/5 cadence to failure, gap out 7 holes (top half ROM) and then slow cadence to failure
Rear Delt Fly- Done in Jrep halves
Thick Bar Biceps Curl- 95 pounds to failure followed by 3 rest-pause reps
Nautilus Plate-loaded Triceps- RenEx Style with squeeze technique starting at 3rd rep
EZ bar reverse curl-failure plus 3 rest-pause
Thick bar wrist flexion- straight set to failure
MedX Leg Press- Much heavier weight without end-stop done to failure. Then increase weight stack gap from 4 to 7 and cut weight in half-failure plus 3 rest-pause
Despite all the intensity extenders, my recovery has been great. I wish I had learned to pay more attention to the “organism” in the stimulus-organism-response sooner.
I was over at Chuck Spencer’s site (www.go2strength.wordpress.com) looking for grist for the thought mill after coming up dry at PubMed. As usual he had another thought-provoking post that I highly recommend. One of the commenters made note that my blog had become “not very scientific”. What I am finding is that the literature can be less than useless when it comes to answering the questions that we care about WRT training. There are so many variables WRT training as it intersects with a particular person’s genotype that it is almost impossible to identify an “ideal” approach. The only saving grace is that we are working with the most plastic tissue in the world and the elements that make the real difference in outcome seem to be those elements that are outside the specifics of training protocol. If you train with reasonable intensity and brevity and focus on optimizing “the state of the organism” results will come. See my prior posts on “the Nocebo Effect” and the post entitled “Asparagus Pee” for more on this topic. As for scientific topics, I must say PubMed drives me nuts.
Post your WOW’s and your thoughts