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Workout Strategy

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Workout Strategy

Postby pauldr » Wed Sep 03, 2014 6:04 pm

I have been using this program for almost two years and have seen a definite improvement. Thank you, wish I had this info when i was in the marines!

I haven't been able to exceed Level 2, day 3 exercise. Day 1 and Day 2 are at level 5 and Day 3 is level 2. My question is, should I stay at the Level 2 until I can progress to Day 3, Level 3?

I hope I made sense, thank you.
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Re: Workout Strategy

Postby invisiblejk » Thu Sep 04, 2014 10:21 am

Paul, I'd like to see more details. How many rounds on D1, times on D2, and break downs on D3 between pull ups, push ups, and squats. My logs have those details if you want an example. In general, I stick to the same level on three days. D3 failure is a signal that my body is not yet ready. I try to compare D3 and D1. For example, total D1 pull ups divided by 4 must be greater than D3 pull ups for you to pass D3. (D1 is 20 mins, D3 passing grade is 5 mins)
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Re: Workout Strategy

Postby Edie77 » Thu Sep 04, 2014 11:35 am

Hey Paul,
I'll offer my 2 cents for what it's worth.

JK said it well, we'd need more info on your logs, but also on your condition (age, weight, height, other physical activities, previous injuries etc.)

So you have been at it for 2 years and you can do L5D2 (without breaks in the middle of sets!) but you can't beat the 5 minutes on L2D3? So on D2 you do a total of 25 pull ups, 75 push ups and 130 squats, but you can't do 13 pull ups, 26 push ups and 26 squats under 5 min? Sounds odd... We'd really have to know more about your logs, as JK pointed out.

The only way I see that being possible is if you take lots of breaks on D1 and D2. In that case, your progression is not really working as it should, because you're not developing enough strenght and stamina to beat L2D3, which should be a relatively easy stage.

I believe D1 can be misleading, because if you take lots of breaks between and mid-sets, you could be doing L8D1 for 2 rounds in 20 min! hehehe

I guess you shouldn't progress levels if you can't beat D3. On the other hand, maybe you feel more motivated this way, and if that helps you work out regularly and stick to the program, more power to you! Simplefit is a program, not a law! Also, you may be a senior, or have previous injuries that hinder your ability to progress above certain levels, in which case you should consider those limitations.

The important thing is to keep at it. Any workout is better than no workout!
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Re: Workout Strategy

Postby pauldr » Fri Sep 05, 2014 8:52 am

Thank you for your replies. I do take breaks on L5D2, about 1 to 2 minutes between sets. Between the 3rd and 4th set I've been walking around the track to rest, which is more than a minute! I am able to do 13 pull-ups, but not as clean as I want and I do struggle at the end of the set. On D1, after about 5 sets, I have been taking breaks less than a minute as I it becomes more difficult into the 20 minute routine.

I think I'm going to step back a bit and focus on L2 workouts. My stats are age, 43; weight, +/-188 lbs. I do run before my body weight exercises. No upper body injuries what would prevent me from doing push-ups or pull-ups.

On D3, the way I understand the Explanation of Workouts, it is one set? Or multiple sets? Thank you for your assistance and I plan to track my progress on the site.
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Re: Workout Strategy

Postby Edie77 » Mon Sep 08, 2014 11:32 am

Paul,
I think it would be advisable to focus on L2 until you can beat L2D3. Day 3 is very simple, you start the exercises, exactly as prescribed, in that order, and don't stop till you're done. If you're done before 5 min, progress. Otherwise, don't. The clock never stops, and you can take all the breaks you want. It is ONE round of 3 sets: 1 set of pull ups, one set of push ups, one set of squats. You can stop ANYTIME, even in the middle of a set, even multiple times in the same set. But the clock keeps ticking.

I find it very puzzling that you can do L5D2 but can't beat L2D3... I mean, in D3, you have 5 minutes to do the 3 exercises. So you have 1:40 for each exercise. Are you saying you can't do 13 pull ups in less than 1:40? Or 26 push ups or squats in less than 1:40? Even after 2 years?

I mean, if you do L5D2, you do FIVE rounds of 5 pull ups, so you must be somewhat fit. So on D3 you could do 5 pull ups (that takes 10 seconds, max), rest for 15 seconds, do another set of 5, rest for 15 seconds, and another set of 3 pull ups. There you have it: 13 pull ups in less than 1:40. The push ups and squats tend to be even faster...are you sure you are doing it like this?

Don't be discouraged and keep up the workouts!
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Re: Workout Strategy

Postby invisiblejk » Mon Sep 08, 2014 5:57 pm

Paul, if I may add to what Edie said, as long as you don't pass L2D3, stay at L2D1 and keep increasing the D1 rounds to 30 and then to 40. At this point, I feel 43 rounds is the max for me on D1.
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Re: Workout Strategy

Postby Julesvn » Mon Sep 08, 2014 10:13 pm

invisiblejk wrote:
> Paul, if I may add to what Edie said, as long as you don't pass L2D3, stay
> at L2D1 and keep increasing the D1 rounds to 30 and then to 40. At this
> point, I feel 43 rounds is the max for me on D1.

Apologies for the hijack, is 43 rounds the guide in general or does this apply to L2 only? How would you gauge moving on from say L7? (my log http://www.simplefit.org/phpbb/viewtopic.php?f=4&t=2688)
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Re: Workout Strategy

Postby invisiblejk » Tue Sep 09, 2014 8:43 am

Julesvn wrote:
> Apologies for the hijack, is 43 rounds the guide in general or does this apply to
> L2 only? How would you gauge moving on from say L7? (my log http://www.simplefit.org/phpbb/viewtopic.php?f=4&t=2688)
It is not a general guide, it is what I observed in myself so far. I am taking three 20 seconds breaks during the entire exercise on D1 (1 pullup, 4 pushups, 6 squats). I am at 40 rounds. If I don't take those breaks and speed up a bit, I may go to 43 rounds. I expect that when I move up the levels, I will do less rounds but eventually I expect to reach at least 25 rounds at each of the levels I try. In your case, I'd suggest to monitor how each of the rounds are taking and how many breaks and how long you are taking and focus on eliminating the breaks one at a time. It is all about the incremental improvements we can make from week to week.
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Re: Workout Strategy

Postby Julesvn » Wed Sep 10, 2014 4:51 am

Cool, thanks for the insight and advice invisiblejk
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