Sat 22 Aug 2009
W.O.W. 8/22/09
Posted by Doug McGuff under Uncategorized
I worked out a day early due to a last minute schedule change. Despite only 6 days recovery, It was a great Big 5.
Leg Press- up 2 lbs and 10 seconds
Compound Row-up 10 lbs and stable TUL
Chest Press-up 2lbs and stable TUL
Pullover- up 2.5lbs and up 7 seconds
Overhead Press- up 4lbs at stable TUL
Post your WOW’s
Please note my earlier post on Darden workout, he later qualified that he has different goals today at age 66 and how he trains himself is not how he trains clients… thread is visit to Kim Wood’s.
Rick,
Dr. Darden seems to have gone for less intensity and more frequency. He still thinks if he would do a more conventional HIT approach, at 66 he could put on more muscle. I doubt it. I think his body is telling him something. As I have aged I have moved away from any kind of extreme in training, eating, or anything else. Life is too short to sweat the small stuff.
Griff
Certainly Dr. Darden is doing more frequency, but less intensity? How can you tell? I don’t think it would be hard to put forth very high intensity for 15 minutes, three to four times a week. I think that is within many trainers (especially well seasoned trainers like El Darden) physiological capabilities.
I agree with the moving away from extremes with aging. This may be more a matter of goals/ideals vs. ability (although that decreases too as we age). I’m turning 40 next year. I figure I have another 10-15 years to really push it. After that I can see myself training to gain but also just to maintain. That is why you have to make the most of your younger years (without injuring yourself).
Thomas,
Darden himself says he has cut back on intensity, so I take him at his word. I also think that you can make the most of youth by avoiding extremes then, too. It’s just that we don’t listen as well then, I guess.
Your point about goals is well taken also. those that are interested in bodybuilding/weightlifting may just like to train more often.
Regards,
Griff
W.O.W 8/27/09
machine shoulder press: 105x:58
machine row: 150x:58
leg press: 350×1:21
machine chest press: 150x:59
machine pulldown: 195x:57
calf press: 300×1:12
machine curl: 100×1:06
pressdown: 65x:54
dip: bodyx 11 reps (fast up/slow down) + 5 quick reps
full squat: 265×6 reps
machine seated leg curl: 145×1:18
body weight: 155lbs
@Griff-If Darden said it then he must have meant it. When we talk of extremes, I guess it depends on what we mean. Relative to an Arnold Schwarzenegger (70’s bodybuilding) workout, I think most HIT routines are not extreme. I think HIT, and especially BBS, tries to limit extreme training by principle. Having said that, I think progress can be made with small volume training with decreased intensity (not to failure) as long as it is progressive and frequency is high enough. Relative to 70’s bodybuilding training, this frequency can still low (3 times per week at the most). I think hypertrophy specific training (HST) proposes an interesting option and I may try it in the winter when I go back to garage (barbell only) training. Anyway, those three factors (intensity, frequency and volume) always have to be manipulated in order to get a good training effect and make progress. Maintenance is a different story. Also, you are right, I just like to train more often-I enjoy it!
177 this morning…
Just finished my workout
Nautilus Leg Press with powerpins 335*6 (5-5 cadence) and breakdown with 255 for 2
D.b. delt press 45*6
Nautilus Torso Arm 180*6 (3-3) and then 30 second break and 180, mid range zones for 5 or 6
Wondering if anyone had an opinion on whether I can draw any conclusions about my slow/fast twitch fibers in my legs based on me doing 6 reps with 335, and then, only being able to do 2 more with 70 lbs less?
Oh and how does one post a photo on these comments or is that possible? Please and thanks.
If Anybody could answer this it’d be a real help.
I’ve been working out the BBS way for 3 weeks now. Unfortunately I’m in a remote part of the world with limited training facilities. I have however managed to design myself a BBS’esque workout. It follows the principles of the book, I work to complete failure and it burns like hell!
My only issue is I do not seem to get any muscle soreness throughout any of my recovery time. Does this mean that I am not doing it correctly? Muscle soreness is often what motivates me and reminds me to up my protein, get a good nights sleep and also to stay away from working out until its gone.
I’m finding it hard keeping myself out of the gym all week without seeing/feeling the results.
Any advice greatly appreciated
@Joby-consider yourself lucky! Actually, in my opinion (probably not shared by many on this site), if you feel antsy to get back into the gym, do a second weekly workout.Experiment with the frequency and see how you respond. You will know sooner or later if you are recovering well. Really, don’t worry about the soreness. BBS style workouts probably make me least sore (even vs. less intense but higher volume work) which is, to me, one of the benefits of the workout.
Did WOW #12 on 08-27-09
(Doug Holland is out of town so I did this one alone. It was no where near the intensity as one of Doug’s workouts.)
Nautilus Row
Nautilus Pull over
Nautilus Chest
Universal Leg press
Cable Pull Down
Nautilus Duo Shoulder
Our gym at work has some 80s Nautilus equipment, but it is in need of service and could use some modifications. I am feeling the work out today, but it is alot better when you have someone there pushing you harder and watching your form (keeping you honest).
Fri 28.08. BIG 3
Strongman inspired HIT/BBS training session.
1. Standing Press 1×8
2. Deadlift from the floor 1×20
3. Front Squat 1×10
I have never before tried front squatting, it felt awkward… need to practice technique.
Couple of very successful finnish strongman competitors actually follow very simple routines. Some examples:
when preparing to competition, Janne Hartikainen (3X world champion -105kg)likes to train strongman events back to back without breaks. Sounds “rush factor” training to me.
Jani Illikainen (4xfinnish champion)used to train with 2-3 compound lifts in training session for 1 hard set(after warm-ups)=BIG 2-3?
Main part of their routines consist of squatting, deadlifting, pressing and bench pressing. Results speak for themselves.
static leg curl 60 sec
mc leg ext 2min 14 sec
mc leg press stopped at 2 min.
3 min rest
trying to get the weights correct
mc leg ext. 1:09 added 30 lbs
mc leg press 2:30 adding 100 pounds next time
lowback 3:23 adding at least 50 maybe 75 next time
well I was way off on my weights im going for 60 seconds
Thomas,
Thanks for the response. Glad to hear you don’t experience too much soreness either, hopefully I am doing something right. Regarding going twice a week, I did actually get a little itchy feet and so went to the gym after 5 days recovery. I decided to try a standard workout (”traditional” higher volume say 4sets x10 reps) but to my amazement ended up only making it half way through. It was clear that I hadn’t given myself the recovery I needed. I suppose that was confirmation to me that I must be doing something right. When I’m a little further into the program I’ll post up some of my results. I do actually seem to be increasing in strength so will see how the next month or so goes.
Thomas,
Thanks for the response. Glad to hear you don’t experience too much soreness either, hopefully I’m doing something right. Regarding going twice a week, I did actually get a little itchy feet and so went to the gym after 5 days recovery. I decided to try a standard workout (”traditional” higher volume say 4sets x10 reps) but to my amazement ended up only making it half way through. It was clear that I hadn’t given myself the recovery I needed. I suppose that was confirmation to me that I must be doing something right. When I’m a little further into the program I’ll post up some of my results. I do actually seem to be increasing in strength so will see how the next month or so goes.