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-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Carter Jee 03-18-2009 03:37 AM

Re: Steve's "I'm not aging quietly" log
 
mate!!!

burping FRAN!!! that WOD is killer enough without the burpees!!!

good work tho... great time..... intensity is the key to this exercise!!!

with your goals... I got the same goals too!!! 2 x BW deadlift. Being older, I'm taking the wiser route and working my way to it... I do aim for 3 reps each tho... I'm not a big believer of the 1rm...

Carter

Nancy Cohen 03-18-2009 03:16 PM

Re: Steve's "I'm not aging quietly" log
 
Overhead squats.....I'll have to try those. Thanks for the inspiration. I'll start out with no weight and then also try to add really slowly. :)

Stephen R. Lampl 03-20-2009 06:00 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;543996]mate!!!

burping FRAN!!! that WOD is killer enough without the burpees!!!

good work tho... great time..... intensity is the key to this exercise!!!

with your goals... I got the same goals too!!! 2 x BW deadlift. Being older, I'm taking the wiser route and working my way to it... I do aim for 3 reps each tho... I'm not a big believer of the 1rm...

Carter[/quote]

Thanks, Carter! I too have refrained from hitting 1RMs very often throughout my gym rat days and later on....too afraid of injuring something. I like the 3 rep idea....though occasionally, I think I'll hit the 1RM after I've warmed myself up thoroughly. My understanding is that the 1RM "tests" really force one's CNS to develop the link to their musculature particular to the specific movement of the exercise and the maximum recruitment of muscle fibers takes place. I guess this occurs to some extent also with the 3RM, but how much, I don't know. Gotta read more on the subject. Thanks BTW, for the props on the intensity and "Burping Fran."

Giving a lot of thought lately to just really "going for it" all the time and trying not to slack off. I think that even though I'm older, there is not much I cannot do with hard work.....

[quote=Nancy Cohen;544693]Overhead squats.....I'll have to try those. Thanks for the inspiration. I'll start out with no weight and then also try to add really slowly. :)[/quote]

Nancy,

It felt SOOOO GOOOOD to finally get some weight, however little, above my head. I have basically no shoulder flexibility (working on [I][B]a lot[/B][/I] of shoulder pass thrus and flex. exercises) so even with little or no weight, it's a real fight - - makes me sweat like a fire hydrant....You definitely have the right idea on how to go about this.....:pepper:

Delita Wright 03-20-2009 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
Steve, I'm with you. I have no idea how much I could do if I am consistent and push myself, but slowly! lol

I haven't tried an overhead squat yet but have switched to goblet squats in my WU to help build toward them.

Great work on all of the above! Thanks also for your many encouraging comments! Delita

Stephen R. Lampl 03-20-2009 06:07 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090318 WEDNESDAY - - REST DAY. [/B]Spent job searching.....



[B]090319 THURSDAY - - REST DAY (unfortunately).[/B] More looking for a job......no time to work out and fried anyway..........BLEH!:ranting2:[B]



090320 FRIDAY - - Forced REST DAY - - [/B]Stomach acting up......

[/I]

Patrick Haskell 03-20-2009 06:56 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;546752]Thanks, Carter! I too have refrained from hitting 1RMs very often throughout my gym rat days and later on....too afraid of injuring something. I like the 3 rep idea....though occasionally, I think I'll hit the 1RM after I've warmed myself up thoroughly. My understanding is that the 1RM "tests" really force one's CNS to develop the link to their musculature particular to the specific movement of the exercise and the maximum recruitment of muscle fibers takes place. I guess this occurs to some extent also with the 3RM, but how much, I don't know. Gotta read more on the subject. [/QUOTE]

It is said that working at 90% of your 1RM ennervates all the muscle fibers, much like a max effort. For some people, the 90% mark is around a 3RM; for others, it's around a 2RM. However, I suspect it's not that neat - that while there may be diminishing returns as you get closer to your true max, there's still stimulus there that is not available at even slightly lower weights. However, working your max with any degree of regularity is going to burn you out, so settling for 90% seems the smart thing to do.

I actually popped over here to talk box squats, after your comment on my log. I found them particularly helpful for developing the posterior chain connection for my LBS, which is the application for which Louis Simmons programs them. For a HBS, you could get much the same benefit working BTB squats or simply starting from the pins at the bottom (provided they adjust to the right height). I'm by no means recommending against them, just offering some context. John Barney was doing the box squats with me, and he's a high-bar squatter. You can ask him if he thought the cycle of them helped. I suspect he's unsure, but we were doing light DE sets, which is different from standard heavy squats on two counts.

Stephen R. Lampl 03-20-2009 07:39 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Patrick Haskell;546792]It is said that working at 90% of your 1RM ennervates all the muscle fibers, much like a max effort. For some people, the 90% mark is around a 3RM; for others, it's around a 2RM. However, I suspect it's not that neat - that while there may be diminishing returns as you get closer to your true max, there's still stimulus there that is not available at even slightly lower weights. However, working your max with any degree of regularity is going to burn you out, so settling for 90% seems the smart thing to do.

I actually popped over here to talk box squats, after your comment on my log. I found them particularly helpful for developing the posterior chain connection for my LBS, which is the application for which Louis Simmons programs them. For a HBS, you could get much the same benefit working BTB squats or simply starting from the pins at the bottom (provided they adjust to the right height). I'm by no means recommending against them, just offering some context. John Barney was doing the box squats with me, and he's a high-bar squatter. You can ask him if he thought the cycle of them helped. I suspect he's unsure, but we were doing light DE sets, which is different from standard heavy squats on two counts.[/quote]

Patrick,

Thank you again for the great advice, as always! I have to agree with you on the tendency to burn one's self out with any regularity on max efforts. I did not realize just how hard this "jars" one's CNS until I hit my 1RM DL PR the week after my cert. I was useless for the regular WOD I tried to do the next day.....

I would like to experiment with some 3RM or so work and really learn to recruit the prime movers for all the oly lifts. I'm willing to take my time though and ensure that I keep solid form all the way.....

As for the box squats, thanks for your additional input. I would like to work toward eventually being able to master the LBS - - I like Coach Rip's take on one's ability to actually lift more from that position once the flexibility is there and one learns to really recruit their posterior chain. As a starting point, my HBS actually felt pretty solid for the first time, so now all I have to do is get flexible.......easier said than done. Shoulder pass throughs and other flexibility exercises, anyone?

Stephen R. Lampl 03-20-2009 07:44 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Delita Wright;546761]Steve, I'm with you. I have no idea how much I could do if I am consistent and push myself, but slowly! lol

I haven't tried an overhead squat yet but have switched to goblet squats in my WU to help build toward them.

Great work on all of the above! Thanks also for your many encouraging comments! Delita[/quote]

Delita, you are so welcome! You seem to be consistent to me - - you are definitely pushing yourself and continue to inspire the socks right offa me! Goblet squats are a great posterior chain builder and I would imagine you have the shoulder flexibility (as do most women) which will allow you to keep the bar/PVC directly overhead and in your frontal plane. If you can master the form in the OHS, you've got your core-to-extremity work basically "nailed" for the oly lifts - - particularly where anything is going overhead.

Patrick Haskell 03-21-2009 03:41 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;546817]As a starting point, my HBS actually felt pretty solid for the first time, so now all I have to do is get flexible.......easier said than done. Shoulder pass throughs and other flexibility exercises, anyone?[/QUOTE]

If that HBS is solid, you should absolutely work it and focus on developing strength. No sense reinventing the wheel. Besides, the HBS builds more directly off the squat fundamentals that you just picked up at the cert, so go with it.

As to flexibility, dislocates (pass-throughs) with an active shoulder are great. Focus on keeeping a firm grip on the dowel and working through the sticking points diligently. My shoulder mobility drills include these plus unweighted shoulder presses where I focus on an active shoulder at the top and focus on pushing the elbows forward at the bottom while simultaneously resting the bar on the shoulders, which stretches a different part of the shoulder. The last piece of my shoulder mobility drills are [URL="http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1191"]wall slides [/URL](wfs).

One other favorite flexibility drill is Coach Boz's OHS drill. Melissa Byers brought these back from San Fransisco last Spring, and I did them almost every day over the summer and they helped tremendously both with shoulder and hip flexibility. She just posted [URL="http://byerscrossfit.blogspot.com/2009/03/coach-boz-ohs-warm-up.html"]a description of the drill on her blog [/URL](wfs).

Of course, the real reason I popped in this morning was to respond to a post you made on Keith's log:

[QUOTE=Stephen R. Lampl;543868]Nice work, Keith, no matter how much time it actually took. I'm hoping my R/Achilles starts behaving itself - - time for me to meet Murph! Can't wait to do it, though I know my time will suck, but ya gotta start somewhere....[/QUOTE]

If your achilles is bothering you, you could always start here:

[I]Rowing Murph[/I]
Row 2,000m
20 rounds of Cindy
Row 2,000m

What can I say? I'm here to help. :devil:

Helen Lawson 03-21-2009 11:48 AM

Re: Steve's "I'm not aging quietly" log
 
Hi Steve. Sorry to hear your not feeling well. And, i hope the job search has something to do with your recent cert! You deserve the time off from working out after all your hard work!


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