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Posted: Fri Jul 06, 2007 11:16 pm
by Admin
To maximize strength gain try to work in the 5x5 3x5 or 5x3 range

Posted: Sat Jul 07, 2007 2:06 am
by aussiechick
Hi Kevin

So you think I might be better to do something like 5 sets of 5 reps of each of pullups, pushups and squats?

then Day 2 do 3 sets of 5.
Day 3 do 5 sets of 3?

Would I be better off doing that then the L1 as described? Well I guess I am doing a lot of tweaking anyway :)

My main goal at this stage is to progress to full pushups and keep enjoying the workouts.



Posted: Sat Jul 07, 2007 4:33 am
by Admin
Do whatever you enjoy most. IF you want to do 5x5 one day a week with your area of weakness thats cool just remember to try to adjust resistance ie body angle so you can do the 5 while staying 1-2 under failure.

Hope that helps

Posted: Sat Jul 07, 2007 10:15 pm
by aussiechick
Thanks Kevin

Yep that helps. I guess its all good as long as we're doing something LOL.

Thats the best thing about these workouts/this site - there is no wrong way!


Posted: Sun Jul 08, 2007 8:31 am
by Admin
There actually is a method to the madness :)
The key thing to remember is "strength before strength endurance" after you have strength then you can move into more metcon but primary concern is gaining the strength to be able to do all the fundamental movements with proper form and full ROM.

Posted: Sun Jul 08, 2007 9:21 pm
by aussiechick
L1D2 5 rounds in 4.48 mins. 6 bodyrows, 6 pushups, 10 squats

Felt great, this is by far my favorite workout of the 3. Today I warmed up with 15 mins or so of DDR then did a 2 songs between each round and another 45 mins or so after the workout. Fun Fun Fun.

Posted: Mon Jul 09, 2007 2:45 am
by volleyball_man
I too like D2.

I like the idea of a little cardio between rounds, I'm gonna remember that one.

Good job!

Posted: Wed Jul 11, 2007 7:45 pm
by aussiechick
L1D3 A day late, but thats ok life gets in the way sometimes.

30 bodyrows, 21 pushups to desk, 21 squats 6.05 min

Those 30 bodyrows were tough, and the pushups too so I guess that means I'm doing something right.

Posted: Wed Jul 11, 2007 8:04 pm
by goodluckfox
Thing I don't like about doing bodyrows when you're subbing for large numbers of pullups is the amount of TIME they take. I mean, it takes a while to make 3 round trips, and al those reps add up quick.

Posted: Wed Jul 11, 2007 10:08 pm
by Xtina
Yeah, I like day 2 as well. I really hate day 1. It's hard to motivate myself when I know I've got 20 min coming to me!

14 July

Posted: Sun Jul 15, 2007 4:06 am
by aussiechick
14 July

Attempted VMB's 5 min bodyrow challenge. 45 bodyrows at 45°

went like this
5 bar 5 towel 5bar
5 towel 5 bar 30 sec break
5 towel 4 bar
5 towel 30sec break
3 chins 3 chins

Stretched and walked around for 5 mins then did 5mins of squats
16, 16, 12, 12, 10, 10, 5 for at total of 81

Another 5 mins walking stretching and puffing then
35 pushups to desk, untimed in sets of 5.

Funnily enough I'm a bit sore in the legs tonight but not the upperbody, go figure!

Posted: Sun Jul 15, 2007 6:08 am
by volleyball_man
As I said in my challenge post - I focused on more arm involvement so I am really feelin' it already today - tomorrow might be a tad painful.

Good work on the body row challenge.

Posted: Sun Jul 15, 2007 7:25 pm
by aussiechick
W6 L1D1 3 bodyrows, 6 pushups, 3 squats 20 rounds

Wow I did it tough today, even stopped the timer and took a couple of 2 min breaks just to get through it. Not the protocol I know.

I feel absolutely exhausted now. I've had a very busy last 2 weeks, and have eaten really badly the last week so I'm going to put it down to that.

Did about 25mins DDR before and another after my workouts.

Posted: Sun Jul 15, 2007 11:56 pm
by taifun
Don't worry, you went ahead and did it. Sheesh, 25 + 25 of DDR and I'd be shattered...

(Aside: I grew up in Europe in the 80s it still feels weird everytime I write "DDR")

Posted: Mon Jul 16, 2007 3:09 am
by volleyball_man
Good work!

Re: protocol.

I take all sorts of breaks. I use the lap timer feature on my watch to take measured rests between rounds. The protocol is to do just that. You should stay 2 reps under failure.

I think the BR challenge wore me out! See today's WO Log