Sunday, July 14, 2024

Planned Workout 24 Feb 2017

Forums Your Workouts Planned Workout 24 Feb 2017

Viewing 13 posts - 1 through 13 (of 13 total)
  • Author
    Posts
  • #7490
    Noah Meade
    Participant

    Glad to be back on the premium site!

    Tomorrow’s WORK:
    Density Session of ->
    Hang Cleans
    DB Bulgarian Split Squat
    RDL
    Alt. DB Bench Press
    Cable Face Pull
    1″ Band Pallof Press

    + Assault Bike or KB finisher
    I’ve been using a Density paradigm slightly modified from the CST layout. I’ve been operating the workout as 2 3-exercise circuits rather than a single circuit of 6 exercises. So for the above plan, I’ll do Hang Cleans, DB BSS and Pallof Press as a mini-circuit then RDL, Alt DB Bench and Cable Face Pull as the second mini-circuit. I started doing this to help mitigate use of so much equipment. It’s not so much a problem in the above workout, but if I have a Oly as my explosive, Front Squats and Strict Presses, I’d need 3 barbells. But if I split it into 2 circuits, I can keep it to only 2 barbells.

    Thoughts on this approach? Am I missing out on anything by splitting it this way?

    #7491
    CoachDos
    Keymaster

    I like it! Great adaptation to your equipment – what type of finisher are you doing on the assault bike?!

    #7492
    Noah Meade
    Participant

    I mix it up for the Assault finisher – most times I do the built-in 4 min 10 sec work, 20 sec rest interval. I have tried mixing it up with 5 sec on, 25 off or 10 on, 50 off; still usually for 4 min. Mostly the super high intensity range, but I feel like I’ve been dying off sooner lately than I have in the past. I haven’t experimented with the lower intensity longer work time and longer total time intervals.

    Today I was dragging a bit, so I bypassed the assault bike and went for 5 min of battle ropes with the heavy rope (2″ diameter I think) – 10 on, 50 off.

    #7493
    CoachDos
    Keymaster

    Nice – try 5:55 intervals for 5-6 rounds – MAX effort onthe bike….Brutal but try to match or surpass your max # each time

    #7494
    Noah Meade
    Participant

    Yikes. I’ll give that a go. If your ears are burning around 1pm central time next week, it’s because I’m cursing your name ;).

    #7496
    CoachDos
    Keymaster

    haha!

    #7497
    Noah Meade
    Participant

    So I tried the 5 on/55 off protocol today after my density work. 6 Rounds: 1.1 miles, 50 calories, 1315 total watts, 39.4 M/hr max speed, 103 max RPM. It was tough but solid. I definitely felt pretty well recovered by the end of the 55 seconds – not so generally in the 10:20 intervals. Thanks for the tip!

    Is the metabolic effect of the top-end intensity being higher when you can fully recover something that offsets the fact that (compared to the 10:20 protocol) there is a lot less work time?

    #7500
    CoachDos
    Keymaster

    Yeah – the rest allows for greater efforts so in the long run this will most likely be more beneficial as far as EPOC goes — creates much bigger work-rest SPIKES.

    so next time try to do your bouts and don’t count them unless you hit 1315 each time….if you hit higher on the first one, then that will be your benchmark as the watts needed for the rep to count. this is where you will actually see if 1. this is your TRUE max and 2. that 11:1 rest:work really isn’t all that long of a rest ;o)

    #7501
    CoachDos
    Keymaster

    curious – what were your max watts each bout? physically look to see that # as you are cranking…..

    #7503
    Noah Meade
    Participant

    I was planning to give this one another go today, so I’ll take a look at the max in each set.

    #7504
    Noah Meade
    Participant

    So I executed another 5:55 Assault finisher – 5 rounds. The first round I was at 1274 watts, then I actually went up to I believe 1313 in bout 2, then again in bout 3 around there, back to 1274-ish in bout 4 and finally a drop off at about 1180 or so. A couple of disclaimers – 1. because i was watching the power output i actually did about 6-7 seconds in the first round and then about 10 seconds in the second round so the numbers maybe a little off.
    2. at the 5 second mark, the numbers were still climbing. obviously i don’t know the sampling frequency of the bike, but the readings hadn’t leveled off really before i throttled down at 5 seconds.
    Based on this – should i not “count” the last bout? and is the counting based on the first round or the highest round? it seems a bit counter intuitive that any round after #1 would exceed the power output, but that also may be an artifact of going for a bit longer.

    #7514
    CoachDos
    Keymaster

    Knowing your TRUE max should be first on the agenda….once you establish this, you can now set a standard of say 90% of that #…only count bouts that hit that standard etc.

    For many folks it prob takes 7-8 sec to hit that max mark so I generally start going about 3 sec before the timer says go….not a full blown blast but at least a bit of a running start. My problem is actually a good thing to have in that my max it well above the max reading on the assault bike….so I just set my goal at 1999watts. The reality is that this may actually be short changing me and this may not even be 90% of my true max :o/

    #7515
    Noah Meade
    Participant

    Thanks for the tip on the “running start”. I had been feeling like I wasn’t really getting the most out of those 5 seconds.

Viewing 13 posts - 1 through 13 (of 13 total)
  • You must be logged in to reply to this topic.