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Honest Effort

North Coast Miller

Level 8 Valued Member
Continuing with staggered iso and full rom using what would normally be warmup weights.

Yesterday’s menu:
Warmup run in place

-isometric DL off the floor 25 sec
-30sec rest
-DL off the floor 105lb sandbag 10 reps
-30sec rest
-isometric DL off the floor 25 sec
-30sec rest
-DL off the floor 105lb sandbag 10 reps
-30sec rest
-isometric DL off the floor 25 sec
-2 minutes rest

-Isometric high pull 25 sec
-30sec rest
-Upright row 75lb sandbag 10 reps
-30sec rest
-isometric high pull 25 sec
-30sec rest
-Upright row 75lb sandbag 10 reps
-30sec rest
-isometric high pull 25 sec
-2 minutes rest

- isometric quad extension 25sec
-30sec rest
-Sissy squat bodyweight 10reps
-30sec rest
-isometric quad extension 25sec
-30sec rest
-Sissy squat bodyweight 10reps
-30sec rest
- isometric quad extension 25sec
-2 minutes rest

-Isometric bench press 25sec
-30sec rest
-Back loaded pushups 45lb bag 10reps
-30sec rest
-Isometric bench press 25sec
-30sec rest
-Back loaded pushups 45 lb bag 10reps
-30sec rest
-Isometric bench press 25sec
-2 minutes rest

-Isometric curls 25sec
-30sec rest
-Curls 45lb sandbag 12reps
-30sec rest
-Isometric curls 25sec
-30sec rest
-Curls 45lb sandbag 12reps
-30sec rest
-Isometric curls 25sec
- 2 minutes rest

- Abs and stretching
 

North Coast Miller

Level 8 Valued Member
Holy smokes those push press Nordic Curls are rough business!

Overall I’m getting pretty strapped from one week of this. Part of the experiment was to see how “ready” the body was to respond to other different training.

Warmup run in place

-Squat isometric 25 sec
-30sec rest
-Backsquats 105lb sandbag 15 reps
-30sec rest
-Squat isometric 25 sec
-30sec rest
-Backsquats 105lb sandbag 15 reps
-30sec rest
-Squat isometric 25 sec
-2 minutes rest

-OHP isometric 25 sec
-30sec rest
-OHP 75lb sandbag 12 reps
-30sec rest
-OHP isometric 25 sec
-30sec rest
-OHP 75lb sandbag 12 reps
-30sec rest
-OHP isometric 25 sec
-2 minutes rest

-Hamstring/Nordic curl isometric 25sec
-30sec rest
-Push-off assisted Nordic curls 12reps
-30sec rest
-Hamstring/Nordic curl isometric 25sec
-30sec rest
-Push-off assisted Nordic curls 12reps
-30sec rest
-Hamstring/Nordic curl isometric 25sec
-2 minutes rest

-Bent rows isometric 25sec
-30sec rest
-Bent rows 115lb sandbag 10reps
-30sec rest
-Bent rows isometric 25sec
-30sec rest
-Bent rows 115lb sandbag 10reps
-30sec rest
-Bent rows isometric 25sec
-2 minutes rest

-Overhead tricep press isometric 25sec
-30sec rest
-Overhead tricep press 40lb sandbag 12reps
-30sec rest
-Overhead tricep press isometric 25sec
-30sec rest
-Overhead tricep press 40lb sandbag 12reps
-30sec rest
-Overhead tricep press isometric 25sec
- 2 minutes rest

- Abs and stretching
 

North Coast Miller

Level 8 Valued Member
Should change the name of my log to “painting myself into a corner”.

Mission statement:
- solid limit/untrained strength qualities
- strong hypertrophic response without constant DOMS, high volume, or impaired ability outside of training
- autoregulated, no need for detailed notekeeping

Have stacked the isotonics on top of the isometrics and given myself more rest time between ‘sets’. Ideally this multiplies the effect of the sub-max isotonics without need to increase loading or volume.
 

North Coast Miller

Level 8 Valued Member
Haha, love it. Interesting stuff you're doing!
This is something I tried to put together a few years ago, combining iso with sandbag. It takes both my board set-up and a few sandbags to make it happen.
20sec iso
10sec rest/transition
25sec reps with 50% (very approximate) 1RM, about 10-15 reps depending
2 minutes rest and repeat, finish with 30second iso and on to the next exercise.

Am putting some lean weight back on, over 195 for first time since I caught C19 last spring.
 

North Coast Miller

Level 8 Valued Member
Have scrubbed the sandbag component after finding that my knees and lower back were losing that isometric magic mobility. They were getting me hella pumped, so def a viable training strategy for maybe someone other than a beat up 55yr old Tech that still needs to be solid at work.

Am exaggerating the eccentric movements done upper vs lower, more distance about 1/2 of a normal ROM. Lower body am shifting side to side with squat and DL. Leg extension and curl increase travel/movement at the joint. This is alternated with static hold at long length. This too feels very promising in terms of hypertrophy without the downsides. Probably better carryover as well since the tension stays constant regardless of load leverages.

Changed up my band resisted sprint HIIT to be closer to Tabata:
24 sec on
15 sec off
10 repeats

Almost ran into some shelves in the basement - finished my intervals and went to jog in place for a few minutes without the band holding me back. Body shot forward the instant I started.

Anybody know how one can calculate a rough estimate of VO2 output in a home gym setting?
 

North Coast Miller

Level 8 Valued Member
The “new” constant tension component added to the static Isometrics is…challenging. For the DL, the strap is running between my feet, with max effort pull I then shift side to side. The trailing leg hip come forward a little, resembles a very compact tug-of-war bracing. My entire rib cage was sore the following day. Really, can feel the difference with every hold. Is still not quite like repping an external load.

Also putting some runs back in rotation, about 2.5 miles, 30 minutes.

Ran with my daughter last weekend, her coming off CC season where as a Freshman she almost made the Varsity squad. Her racing pace for a 5k is just off a 7 minute mile. I managed to average 10 minute miles over 4 mile run. My wind was fine but joints very unhappy and massive DOMS in my quads and calves the next day.

The use of band-resisted sprints has really cleaned up my running form, but am thinking I’d like to improve my resistance to DOMS, which is something isometrics really does NOT address - if anything it makes it worse since your output is that of a regularly exercising individual.
 

Bret S.

Level 8 Valued Member
The use of band-resisted sprints has really cleaned up my running form, but am thinking I’d like to improve my resistance to DOMS, which is something isometrics really does NOT address - if anything it makes it worse since your output is that of a regularly exercising individual.
10 min pace for 4 miles is really good, especially considering you don't run much.

Since every leap in a run can end with up to 3 times BW force, the tonnage adds up quick.
Simple calc:
A 200 lb man x 1672 steps per mile @10 min mi pace x 4 miles = 1,337,600 million pounds of force.

Due to the forces involved, I have no idea how a body would be prepped for running without actually running. At age 58 I started to run regularly, it took my calves well over a year to adapt. Running is a whole nuther animal... then add in hills etc, it gets very interesting.

I remember the days in my 20's when bodybuilding, could run at a sub 10 MM for several miles and shake it off like nothing.. that was at a BW well over 240 lbs. Maybe it's a combination of age and ??
 

North Coast Miller

Level 8 Valued Member
10 min pace for 4 miles is really good, especially considering you don't run much.

Since every leap in a run can end with up to 3 times BW force, the tonnage adds up quick.
Simple calc:
A 200 lb man x 1672 steps per mile @10 min mi pace x 4 miles = 1,337,600 million pounds of force.

Due to the forces involved, I have no idea how a body would be prepped for running without actually running. At age 58 I started to run regularly, it took my calves well over a year to adapt. Running is a whole nuther animal... then add in hills etc, it gets very interesting.

I remember the days in my 20's when bodybuilding, could run at a sub 10 MM for several miles and shake it off like nothing.. that was at a BW well over 240 lbs. Maybe it's a combination of age and ??
Def a combination of age and disuse.
I used to run a couple miles a day while smoking a pack a day.

As a runner I tend to go on the balls of my feet with only a very light touch on the heels. This definitely contributed to the calf DOMS. I wasn’t expecting the quads.

Some of it may have been one day removed DOMS from the recent changes I made to the resistance work. But I don’t think so…

Was pretty happy with my wind. That said, the pace was right on the edge of what I can do currently and keep breathing through the nose. Conversation was doable but certainly not casual. My daughter was easily matching that pace running backward. She’ll be under a 7 min mile pace by spring.
 

North Coast Miller

Level 8 Valued Member
Made it to a 16 1/2” upper arm on bicep day. Previously was only able to hit that on a tricep day.

Jogging mechanics continue to improve, picked up some YakTrax to make sure I don’t bite it running on the greenway.
 

Bret S.

Level 8 Valued Member
Def a combination of age and disuse.
I used to run a couple miles a day while smoking a pack a day.

As a runner I tend to go on the balls of my feet with only a very light touch on the heels. This definitely contributed to the calf DOMS. I wasn’t expecting the quads.

Some of it may have been one day removed DOMS from the recent changes I made to the resistance work. But I don’t think so…

Was pretty happy with my wind. That said, the pace was right on the edge of what I can do currently and keep breathing through the nose. Conversation was doable but certainly not casual. My daughter was easily matching that pace running backward. She’ll be under a 7 min mile pace by spring.
Sorry Martin, getting alerts here is hit and miss it seems, or I just missed it.?

I'm impressed that you can pull off a 10 min/mile run for four miles. Recently I tried for 4.5 miles in 45 mins and failed at ~3.5 miles. The right calf said nope.. still have work to do.

Your daughter is doing great! I see young people flying like gazelles and just shake my head. It's the perspective of the aged.. I guess haha
 

North Coast Miller

Level 8 Valued Member
Sorry Martin, getting alerts here is hit and miss it seems, or I just missed it.?

I'm impressed that you can pull off a 10 min/mile run for four miles. Recently I tried for 4.5 miles in 45 mins and failed at ~3.5 miles. The right calf said nope.. still have work to do.

Your daughter is doing great! I see young people flying like gazelles and just shake my head. It's the perspective of the aged.. I guess haha
They’re just so light. But watching one of her meets even the Varsity boys were flying, 6 minute miles for the leaders.

I’ve been studying my footfalls, now more of a mid foot landing. Also arm swing can make a big difference in how hard my feet are landing. A lot of that might be subjective, but it IS getting easier. My normal pace is about 12 minute mile for just over 2.5 miles. When this is easy I’ll push it to a full 3 miles and then maybe start working on time. Doing this more for my blood pressure and heart rate than anything else.
 

Bret S.

Level 8 Valued Member
They’re just so light. But watching one of her meets even the Varsity boys were flying, 6 minute miles for the leaders.

I’ve been studying my footfalls, now more of a mid foot landing. Also arm swing can make a big difference in how hard my feet are landing. A lot of that might be subjective, but it IS getting easier. My normal pace is about 12 minute mile for just over 2.5 miles. When this is easy I’ll push it to a full 3 miles and then maybe start working on time. Doing this more for my blood pressure and heart rate than anything else.
Yes, they're light, young and strong.. making it look effortless.

Same goal here, a mid foot landing is what I go for. I land lightly/slightly on the heel and weight is borne in mid foot. Thinking of keeping feet on the ground for a short time is on my mind too. One thing that helps me is to land feet further back and take shorter steps. Cadence is around ~160.. never did feel right trying to go with a 180 spm, legs are long and it just feels very unnatural.

Re BP, have you done any Buteyko work? I use a hybrid of Wim Hof and Buteyko, been around four years now of every day 1 hour practice upon waking. I like to sip coffee and dink around on the chromebook while doing it. There are other ways to implement a breath protocol, my way has developed organically and works for my lifestyle.
 

North Coast Miller

Level 8 Valued Member
Yes, they're light, young and strong.. making it look effortless.

Same goal here, a mid foot landing is what I go for. I land lightly/slightly on the heel and weight is borne in mid foot. Thinking of keeping feet on the ground for a short time is on my mind too. One thing that helps me is to land feet further back and take shorter steps. Cadence is around ~160.. never did feel right trying to go with a 180 spm, legs are long and it just feels very unnatural.

Re BP, have you done any Buteyko work? I use a hybrid of Wim Hof and Buteyko, been around four years now of every day 1 hour practice upon waking. I like to sip coffee and dink around on the chromebook while doing it. There are other ways to implement a breath protocol, my way has developed organically and works for my lifestyle.
I use a mix of passive below threshold and occasional positive pressure diaphragm breathing. These are carryover from seated breath meditation I used to do. My average BP went from 140+/95 to mid 130/80 or so, a low of 120/70. So not bad but would like lower. Might not be possible with all the coffee, couple of drinks at night and constantly in recovery from training.
 

North Coast Miller

Level 8 Valued Member
5k today, just over 3 miles in 37 minutes, doing a lot better than when I did these last Summer. Time would have been better but left the Yaktrax at home and had to slow down on the greenway.

Wind, knees, ankles, all fine, feet pretty good. Could have gone a lot longer.
 

Bret S.

Level 8 Valued Member
I use a mix of passive below threshold and occasional positive pressure diaphragm breathing. These are carryover from seated breath meditation I used to do. My average BP went from 140+/95 to mid 130/80 or so, a low of 120/70. So not bad but would like lower. Might not be possible with all the coffee, couple of drinks at night and constantly in recovery from training.
Not bad at all
5k today, just over 3 miles in 37 minutes, doing a lot better than when I did these last Summer. Time would have been better but left the Yaktrax at home and had to slow down on the greenway.

Wind, knees, ankles, all fine, feet pretty good. Could have gone a lot longer.
Nice!, a 12 min mile pace is pretty comfortable for an hour or so. I thought maybe calves would tolerate a faster pace, but.. no dice for sub 10mm.. maybe sub 11mm would work.

Recovery has been good so I'm not wanting to press further on anything, later on I plan to do more sub 10mm work in alternating blocks.

Been nursing an ankle for a few days so just walking, can't wait to get some jogging back in the picture.
 
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