February 23, 2017 at 12:35 pm #7490
Glad to be back on the premium site!
Density Session of ->
DB Bulgarian Split Squat
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?February 24, 2017 at 11:51 am #7491
I like it! Great adaptation to your equipment – what type of finisher are you doing on the assault bike?!February 24, 2017 at 12:43 pm #7492
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.February 24, 2017 at 1:51 pm #7493
Nice – try 5:55 intervals for 5-6 rounds – MAX effort onthe bike….Brutal but try to match or surpass your max # each timeFebruary 24, 2017 at 2:52 pm #7494
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 ;).February 27, 2017 at 7:46 am #7496
haha!February 28, 2017 at 2:05 pm #7497
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?March 3, 2017 at 8:26 am #7500
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)March 3, 2017 at 8:26 am #7501
curious – what were your max watts each bout? physically look to see that # as you are cranking…..March 6, 2017 at 6:39 am #7503
I was planning to give this one another go today, so I’ll take a look at the max in each set.March 6, 2017 at 2:23 pm #7504
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.March 7, 2017 at 7:04 pm #7514
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/March 8, 2017 at 11:31 am #7515
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.
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