Honest Effort

[North Coast Miller]

Holding steady with the iso:
20sec MVC
15sec pulse
35sec Dynamic Tension MVC

Between days jogging 5k, really working on getting a softer footfall and looser gait through the hips.

 

[North Coast Miller]

3.5 miles, 11.5 mph pace, 140 average HR. According to Maffetone formula I should be closer to 130.

Still working on my footfall placement, knee angle at the bottom. You’d think this would be instinctive but is right up there with KB Swing…

A little DOMS from yesterday, the dynamic tension is doing things.

 

[Bret S.]

3.5 miles, 11.5 mph pace, 140 average HR. According to Maffetone formula I should be closer to 130.

Still working on my footfall placement, knee angle at the bottom. You’d think this would be instinctive but is right up there with KB Swing…

A little DOMS from yesterday, the dynamic tension is doing things.

Good to see you running well, Martin! Technique certainly is a practice.. every time.

 

[North Coast Miller]

Yesterday’s work

Center pull DL
Upright row
Leg extension
Bench
Curls

All holds done:
20sec static
15sec pulse
30sec dynamic tension

20sec rest between. Abs and stretching to finish

Overdid it with the dynamic tension, my pecs are burning today.

 

[North Coast Miller]

Squat
OHP
leg curl/Nordic curl
Bent row
Tricep extension

All holds done:
20sec static
15sec pulse
30sec dynamic tension
20sec rest between.

Abs and stretching to finish

 

[Training for Life]

All holds done:
20sec static
15sec pulse
30sec dynamic tension
20sec rest between

Do you do the series once or multiple times per hold?

 

[North Coast Miller]

Do you do the series once or multiple times per hold?

Each hold is done 2x with a minute between sets, 2 minutes between exercises. Sometimes I’ll pause the timer and take more rest if I need it both between sets or between exercises. I try to finish each series as-is.

 

[North Coast Miller]

Jumprope HIIT
20 sec on
20 sec rest
15 intervals, HR back under 120bpm in less than 120 seconds.

 

[North Coast Miller]

Chopped 3 intervals off my HIIT and knocked off 5 seconds, so 20 on, 15 off.
Next go am chopping to 12 seconds recovery on my way to 10, and then MAYBE start increasing interval count back toward 15.

My 7 week jogging experiment has left me taping my heel every day and feeling wiped. Back into the HIIT with renewed vigor.

 

[North Coast Miller]

Jumprope HIIT
3 beats/second
12 intervals
20sec on, 12sec off
This is def my current top end, probably could not have chopped any more time and probably done no more than one or two more intervals at that pace.

 

[North Coast Miller]

Worked up to a genuine 2:1 work:rest ratio
3 beats per second
20 on, 10 off, 10 intervals.
The 178 on the graph must be a tech error.
HR back under 120 in 1 minute 40 seconds

 

[North Coast Miller]

Isometric and sandbag hybrid. The sandbag can be thought of as a Drop Set maybe. It simply takes the place of the dynamic tension component.

All holds done:
20sec static
15sec pulse
30sec sandbag AMRAP stopping with 2-3 RIR or when time expires.
20sec rest between

Squat
OHP
Hamstring Curl/Nordic curl
Bent Row/one arm row
Tricep extension overhead

 

[North Coast Miller]

So I picked up a membership to Planet Fitness since the rest of the family already has one and I’m curious to see how I do in that environment.

Applying basic template
A:
DL or Good Mornings (barbell)
Shoulder laterals (dumbell)
Leg extensions (machine)
Bench (barbell)
Hammer curls (dumbell)

B:
Squat (barbell)
OHP (barbell)
Nordic curls
Bent rows (barbell)
Tricep horizontal press (ez bar)

Finish with crunches and stretching

Sets are pyramid up, last set finishing with Drop Sets, Rest Pause, or a Cluster. Strange to be training in a gym again.

 

[North Coast Miller]

I finish every session next to the “360” area where they keep the bosu platform and kettlebells. End of day I’m going to finish with a set of some kettlebell lift. Haven’t picked up a KB in about 3+ years.

Today was circular cleans. Right side was a little off at first, left side dropped right in the rack.

 

[Bret S.]

Strange to be training in a gym again.

Hey Martin, how goes?
Haven't trained in a gym for over 25 yrs, the shock could kill me lol

 

[North Coast Miller]

Hey Martin, how goes?
Haven't trained in a gym for over 25 yrs, the shock could kill me lol

I’ll be cancelling my membership soon I imagine. The lack of real barbell is a problem, other than that it’s not too bad.
My other big issue is there’s no good way to train isometrics.

But the strangest factor, driven probably by so many creeps abusing the environment, there is very little social acknowlegment. You go, you train, you leave with narry a nod or word to anyone but the counter staff.