There is always room for improvement! 💪🏼

Wishfulthinker580 said:
What’s that transfer to on free weights?
Click to expand...

Wishfulthinker580 said:
Sorry didn’t mean for that to come across weird.
Click to expand...

Oh I didn't notice it was a smith machine. I haven't seen one of those in a decade. But it's a legit question and fitness nerds want to know!

I have no idea how accurate this is:

1783041621360.png

That would be very respectable strength in my opinion. I never trained it systematically but I do know my best single rep in freeweight bench press was 225 lb.
 
David Mary said:
Oh I didn't notice it was a smith machine. I haven't seen one of those in a decade. But it's a legit question and fitness nerds want to know!

I have no idea how accurate this is:

View attachment 3221431

That would be very respectable strength in my opinion. I never trained it systematically but I do know my best single rep in freeweight bench press was 225 lb.
Click to expand...
That makes much more sense than the number I was getting. I JUST started lifting heavy like.that again like 3 weeks ago. The 330 lb 1rm would be nuts
 
Last edited:
tinfoil hat timmy said:
I don't squat at the moment.
Click to expand...

Same. I held back (no pun intended) due to some physical setbacks of my own (foolish) making. And I have been keeping certain words of wisdom in mind.

bluemax_1 said:
"The leading cause of injury in old men, is thinking they are still young men".
Click to expand...

So today was more of the same, except this time I did 4 rounds per hand with the 80 lb, but I ran into a slight problem with pacing. Not to do with stamina though. I turned the music way too loud, and between that and my heavy breathing after round three or so, I missed the buzzer and had an extra long break, which threw me off pace. I went to the computer room and turned the music down, but after fiddling with my phone try and turn the buzzer volume up, I ended up cutting off the recording. Did you know the volume buttons function as "stop recording" in the camera app? Well good for you. Now I do too. 😒

I compensated by doing one round per hand back to back without the 30 second break, second round kicked my butt, then was back to the proper timing. Still made my six reps per round.
 
No more mister half measures guy. I keep feeling fine even after pushing the session to higher intensity every time. Maybe the 3-6 days between is part of the reason. So I am going to try "easy often, heavy sometimes" going forward, with the goal of around the same time between heavy kettlebell sessions, but easy ones almost every day. To that end:

Today, same session I've been working, but only 45 lb. for every round. I tried for 7 reps per set on the first two rounds per side, but that didn't happen for long. Bumped it up to 8 reps per round thereafter, and then pushed out 9 reps on rounds 19 and 20. And I daresay it was too easy.
 
Good evening fellow fitness oriented CPK admirers. Three evenings in a row with this 20 round routine now, tonight being the second in a row using only the little 45 lb bell. Successfully completed 9 reps per round, with the possible exception of maybe one or two rounds near the start. Still very easy (in that I felt fine and ready to go some more at end of the session). Which is what I need it to be, as this is only for calorie burning between the heavier days. I won't try for more than 9 reps per set, because any more would seem to require me to move faster than is reasonable for the exercise.

 
David Mary said:
No more mister half measures guy. I keep feeling fine even after pushing the session to higher intensity every time. Maybe the 3-6 days between is part of the reason. So I am going to try "easy often, heavy sometimes" going forward, with the goal of around the same time between heavy kettlebell sessions, but easy ones almost every day. To that end:

Today, same session I've been working, but only 45 lb. for every round. I tried for 7 reps per set on the first two rounds per side, but that didn't happen for long. Bumped it up to 8 reps per round thereafter, and then pushed out 9 reps on rounds 19 and 20. And I daresay it was too easy.
Click to expand...
''Only 45 lbs''

I have a routine that I do using ''only'' 45 lbs that kicks my ass.
25 reps of each for 5 rounds
Squat
Upright rows
Halos stopping and reversing each rep
Bent over rows
45lbs is a lot

On a separate note. I'm going to try introducing carbohydrates back into the diet. Only on days when I lift and only pre and post work out.

Let's see how it changes everything after a couple weeks. Once I figure out.whats what I'll adjust and report back.

🫡
 
Last edited:
Yeah but 25 reps of what? Probably strict press? The jerk is much easier since the legs and hips drive it to lockout. For that movement 45 pounds is light. Ask me to strict press my 80 lb kettlebell. I won’t be able to…. Or I haven’t yet anyway.

Your session sounds crazy fun though. And super useful. I did something similar in my early 30s on non squat or deadlift days back when I was after hypertrophy.
 
Oh I just realized I misread your post. For some reason I took the line "25 reps each round" as being a line that meant overhead press, followed by the rest.

So all the movements are

Squat
Upright rows
Halos stopping and reversing each rep
Bent over rows
 
I would like to try it. How long do you wait between movements, or is it one right into the next? Do you do 25 reps per arm one at a time for the rows or do you use two 45 lb bells at once? How long between rounds? Thanks tinfoil hat timmy tinfoil hat timmy

And I love your new avatar
 
David Mary said:
I would like to try it. How long do you wait between movements, or is it one right into the next? Do you do 25 reps per arm one at a time for the rows or do you use two 45 lb bells at once? How long between rounds? Thanks tinfoil hat timmy tinfoil hat timmy

And I love your new avatar
Click to expand...
One into the other until the round is done. Although sometimes there's a minute or so rest vetween movements.

Rows are just pull the plate to your chest 25 times with both hands. Sometimes I raise the reps to 50 for that one if it's feeling too easy.

Then I give myself about 2 minutes between rounds. It's been a month or so since I did it last though.
 
Decision was made to take two days off after that three day block. Got back to it today.

Repeated kettlebell session at the full intesity so far achieved (i.e. 4/4 @ 80 lb. and 6/6 @ 60 lb.). Hit six reps per set as before, but was noticeably faster than last time, so I grabbed seven reps on the last 1/1. It may be possible for me to hit that on every 6/6 next heavy session. Might try to push the 80 lb. bell to 5/5 at the start though, which, if successful, the rep numbers for the second half of the session will be autoregulated on the fly.

The weird thing today is that despite performing a little better, the whole session felt harder, subjectively. Maybe that's because my CNS was partially rewired to the small kettlebell from the previous two sessions? But the speed crept up along with the perceived difficulty, and rep integrity this session over the last full intensity session seems improved, so I guess my training is doing what I want it to. And sitting here typing this right after, I feel fine enough.

 
tinfoil hat timmy said:
25 reps of each for 5 rounds
Squat
Upright rows
Halos stopping and reversing each rep
Bent over rows
Click to expand...

I thought, I'll try just one round of this. Squats were fine, but I can see five sets leading to some serious DOMS. Forgot the upright rows before the halos, but I got to ten of those before realizing even a full round of this will have to wait for a fresh day. Because right now, and for this routine:

tinfoil hat timmy said:
45lbs is a lot
Click to expand...

I'm still gonna try to do the rest of the first round though. Just needed that break to type this haha
 
Nope. The upright rows were fine but those halos are just not happening after sixty reps of C&J per hand (plus the steel club swings I did a few minutes after that).

By the way tinfoil hat timmy tinfoil hat timmy , am I understanding this right? One halo rep per your protocol is start with bell in front of your face, then halo it behind your head twice, once from each side?

That's what I was doing and ten reps was all I could muster before my willpower to continue drained.

Still gonna go back and finish. 13 more halos as above, and then the 25 bent over rows. Then DINNER!
 
You must log in or register to reply here.
Back
Top