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Old 08-04-2009, 03:46 PM   #21
James R. Climer
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Re: August: 'tabata everything' challange

8/4/2009 1300pst

Tabata Rows:

-Avg. Watts / Distance
1.) 390.2 / 104m
2.) 388.9 / 104m
3.) 366.1 / 102m
4.) 372.3 / 102m
5.) 324.6 / 98m
6.) 342.0 / 99m
7.) 354.0 / 100m
8.) 358.8 / 101m

I usually just look at distance and try to get over 100m for each work set, but I recently read an interesting critique by Lyle MacDonald WORK & FAMILY SAFE about the Tabata Experiment and how high the intensity meter setting was for the test subjects, (510 watts was their 170% V02 max set point), so I set the PM2 to display the avg. watts during the workout to see how close to that level I am able to row. As miserably low as the wattage is here, I will see what peaks I can attain in the last Tabata of this challenge.

You really have to bust one to reach the level of work done by the Tabata group.

PS - The reason for the bottoming of the performance in the middle rounds and the subsequent rise in the numbers in the later rounds is the difference between a rolling start, (rolling very slowly during the rest as in later rounds), and a dead start (rounds 5 & 6). I will use a slow rolling rest for the next Tabata Row that I do.
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Last edited by James R. Climer : 08-04-2009 at 03:48 PM. Reason: added commentary
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Old 08-04-2009, 08:51 PM   #22
Stephen R. Lampl
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Re: August: 'tabata everything' challange

090804 TUESDAY

"Tabata Something Else"
20 seconds "on" of exercise, 10 seconds "off". Repeat for total of eight cycles per exercise with running clock for 4:00 minutes.
Pull-ups:
10/10/6/7/5/7/6/7 = 58
Push-ups: 11/11/10/9/8/7/8/7 = 71
Sit-ups: 16/16/16/15/15/14/13/13 = 118
Squats: 16/15/16/13/12/12/12/12 = 108
TOTAL: As Rx'd - 355 - PR by 20!
Last "TSE" was 090502; 325 as Rx'd. Did 336 on 081202 with jumping pull-ups.

James,

Thanks for the explanation of the Tabata Rowing strategy. I have never tried Tabata Rows before, so this month is as good a time as any to give it a go......

Steve
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Old 08-04-2009, 11:35 PM   #23
Stephen R. Lampl
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Re: August: 'tabata everything' challange

.......TOTAL: As Rx'd - 355 - PR by 20! Last "TSE" was 090502; 325 as Rx'd.

I'm definitely not a math wiz......shorted myself 10 points - - PR by 30!
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Old 08-05-2009, 07:30 AM   #24
Ron White
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Re: August: 'tabata everything' challange

Wednesday it is and Jumping Pull-Ups were the Tabata of the day.

Me = 20/14/10/12/10/10/14/15
Wife = 13/12/10/7/9/7/8/9

Wife picks exercise on Friday.

Can't wait to see what the rest of you did today.
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Old 08-05-2009, 11:07 PM   #25
Stephen R. Lampl
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Re: August: 'tabata everything' challange

090805 Wednesday. REST DAY for me, but did the "Challenge."

Tabata Shoulder Presses @ 45#
20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.
TOTALS: 15/15/13/9/9/7/7/6 = 81
I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.
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Old 08-06-2009, 12:14 AM   #26
Ted Apollo
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Re: August: 'tabata everything' challange

Quote:
Originally Posted by Stephen R. Lampl View Post
090805 Wednesday. REST DAY for me, but did the "Challenge."

Tabata Shoulder Presses @ 45#
20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.
TOTALS: 15/15/13/9/9/7/7/6 = 81
I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.

that's interesting that you did the press cuz i was thinking of doing the same thing (actually push press). i was also wondering about what weight to use. i was thinking of using #95. my 3rm is #245 so i think #45 might be too light? i would hate to burn out in the later rounds and not get the full effect of tabata. today was a travel day for me so tomorrow i am going to knock this out at the gym.
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Old 08-06-2009, 10:07 AM   #27
Stephen R. Lampl
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Re: August: 'tabata everything' challange

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Originally Posted by Ted Apollo View Post
that's interesting that you did the press cuz i was thinking of doing the same thing (actually push press). i was also wondering about what weight to use. i was thinking of using #95. my 3rm is #245 so i think #45 might be too light? i would hate to burn out in the later rounds and not get the full effect of tabata. today was a travel day for me so tomorrow i am going to knock this out at the gym.
Ted,

My SP 1RM is about 140# - - my PP 1RM is about 155# or 160#.
3RMs on both are perhaps 115# and 135# respectively. I obviously have a lot more work to do.....

This challenge will be kill or cure (I'm sure the latter, of course)!

Hope this helps.
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Old 08-06-2009, 10:46 AM   #28
Ted Apollo
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Re: August: 'tabata everything' challange

thanks stephen. i think i am going to try the 95 later today.
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Old 08-06-2009, 01:33 PM   #29
Stephen R. Lampl
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Re: August: 'tabata everything' challange

Ted,

You are welcome! The SPs are deceptive.......tires those smaller muscles in the shoulders really quickly....

Week 1, Day 4......
Tabata Rowing (WATTS as unit of measurement)
20 seconds "on", 10 seconds "off" (rest) for 8 cycles -> 4:00
TOTALS: 343/323/320/302/290/296/303/324.
First time I've done these. It was hard to maintain consistency through the exercise. Pushed really hard the last two cycles.
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Old 08-06-2009, 08:18 PM   #30
Ted Apollo
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Re: August: 'tabata everything' challange

i definitely learn a lesson today. i tried the tabata presses at #95, but didn't have a rack since i worked out at home and not the globo. after two rounds i realized the time i spent putting the bar down and then cleaning it for the next set was killing my 10 second rest. so i shut it down and decided to give this another go on saturday at the globo.
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