Exercise.. what do you do?

[aardvark]

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there.

When I was heavily involved in weight lifting (2 x sessions a day) I was squatting 240kg. I would then do leg presses with the machine chock-a-block with plates and have my mate lean on it. Most legs nights involved me crawling across the road from the gym to my mates house and waiting an hour or two for normal leg function to return.

I loved working my legs, my training partner hated it... he'd have to remove half of the weight I'd just put on.

However, I'm only 32 and I often have a sore back... and i'm not just talking the odd ache. I put it down to a combination of lifting weight, playing Rugby and motorcycle accidents.

These days, I do sweet bugger all because - a) I can't be fucked and b) I prefer to do other things than exercise.

Here's a photo of myself and Ronnie Coleman from early in my weight lifting journey.... this bloke is a bloody monster!!

[98ninja]

YEAH BUDDY!!!

[photomike666]

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there.

When I was heavily involved in weight lifting (2 x sessions a day) I was squatting 240kg. I would then do leg presses with the machine chock-a-block with plates and have my mate lean on it. Most legs nights involved me crawling across the road from the gym to my mates house and waiting an hour or two for normal leg function to return.
...

I can't go this heavy as I require speed for racing. A large muscle is strong but slow, and also builds up lactic acid quickly. I need to keep the muscle lean, but strong and with fast reaction times. It's a fine balance, and why I do speed training as well as strength training. Think of the kind of physique needed to run 400m hurdles and you have an idea where I need to be - except I need to contend on upto 10 races at 100% in a 4 hour period.

[icebreaker]

I exercise the right to do fark all..

Used to do taekwondo, do miss it from time to time. may just get back into it one day but i've been saying that for the past 3 years *sighs*

[Flywheels MC]

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there.

When I was heavily involved in weight lifting (2 x sessions a day) I was squatting 240kg. I would then do leg presses with the machine chock-a-block with plates and have my mate lean on it. Most legs nights involved me crawling across the road from the gym to my mates house and waiting an hour or two for normal leg function to return.
...

I can't go this heavy as I require speed for racing. A large muscle is strong but slow, and also builds up lactic acid quickly. I need to keep the muscle lean, but strong and with fast reaction times. It's a fine balance, and why I do speed training as well as strength training. Think of the kind of physique needed to run 400m hurdles and you have an idea where I need to be - except I need to contend on upto 10 races at 100% in a 4 hour period.

Do you run 400m hurdles or is that just an analogy? I run 400m without the hurdles PB 47.48secs. What is your event?

[photomike666]

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there.

I can't go this heavy as I require speed for racing. A large muscle is strong but slow, and also builds up lactic acid quickly. I need to keep the muscle lean, but strong and with fast reaction times. It's a fine balance, and why I do speed training as well as strength training. Think of the kind of physique needed to run 400m hurdles and you have an idea where I need to be - except I need to contend on upto 10 races at 100% in a 4 hour period.

Do you run 400m hurdles or is that just an analogy? I run 400m without the hurdles PB 47.48secs. What is your event?

It's an analogy. I race BMX. I used the 400m hurdles as an analogy because the race is a sprint, over in around 40 secs and has a number of jumps on each straight. BMX requires a fair amount of upper body strenght to go with the leg strength - and a thick skin to cop all the racing a kids bike comments

I do this coz my kids race. Last year was my first season, got 10th in Victoria 30-35male cruiser (24"). Next weekend I compete in the ACT state Championships and April 20th I compete in my first national championship. I'm certainly not as fast as the pro class riders, but it's a lot of fun.

[Mel]

... Next weekend I compete in the ACT state championships ...

Do you need a HCC cheer squad?

About the limit of my exercise is turning the bike around in the car port, and it shows... but I find I just can't be arsed to care about it too much

[photomike666]

... Next weekend I compete in the ACT state championships ...

Do you need a HCC cheer squad?

About the limit of my exercise is turning the bike around in the car port, and it shows... but I find I just can't be arsed to care about it too much

I'd love a HCC cheer squad, but most of the HCC will be at P.I. being hardcore

[Mel]

... Next weekend I compete in the ACT state championships ...

Do you need a HCC cheer squad?

About the limit of my exercise is turning the bike around in the car port, and it shows... but I find I just can't be arsed to care about it too much

I'd love a HCC cheer squad, but most of the HCC will be at P.I. being hardcore

Aaahhhh fair enough... I thought you meant the weekend after

[Flywheels MC]

I raced BMX until I was 12 and then the track where I lived went to ruin due to insurance bullshit and it hasn't been used since (21 years) which is a hell of a waste because it used to be something kids could do instead of getting into mischief. The town only had 3000 people so it was also a social event for parents as well. Fucken public liability insurance.
I raced a Pantha and my brother rode a Supersport, don't even know if they still make either one but I used to love it!

[photomike666]

My eldest races a PK Ripper, his brother has a GT junior expert - I have a PK Ripper and a Floval Flyer (almost same as Ripper but with 24" wheels).

Our club is affiliated with BMX Victoria and that covers the insurance - at least for training and racing.

[Possum]

Hi ttc,

Gym, walking, tabletennis and and recently taken up squash.. thats great for your butt!

Poss

[Nelso]

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there.

When I was heavily involved in weight lifting (2 x sessions a day) I was squatting 240kg. I would then do leg presses with the machine chock-a-block with plates and have my mate lean on it. Most legs nights involved me crawling across the road from the gym to my mates house and waiting an hour or two for normal leg function to return.
...

I can't go this heavy as I require speed for racing. A large muscle is strong but slow, and also builds up lactic acid quickly. I need to keep the muscle lean, but strong and with fast reaction times. It's a fine balance, and why I do speed training as well as strength training. Think of the kind of physique needed to run 400m hurdles and you have an idea where I need to be - except I need to contend on upto 10 races at 100% in a 4 hour period.

The fastest men in the world all have large muscles, just look at the line up at the next 100m world final. A large muscle does not mean a slow muscle, quite the opposite if it has been trained to be powerful. The most powerful people on the planet like shot puters and weightlifters are also very fast with their movements. The problem you have is repetitive exertion over an extended time, so you need power endurance which is very different from straight out speed or power.

[Nelso]

What I find hard is maintaining power to weight ratio. I'm trying to increase strength, but not weight. My aim is to bench 100% of my body weight, 110% on lat pull downs and 150% on squats. I'm 86kg now, but would prefer to be 80Kg - thus benching 80Kg, 88Kg on lats and 12Kg on squats. Plus I need to maintain my speed.

I presently bench 70Kg, 75Kg lats and 110kg on squats, so I'm nearly there. Problem is, muscle is heavier than fat and every strenght routine I bulk up, lose a bit on the speed routine, and so stay static. Must throw some aerobic into the mix. I probably eat a few too many carbs, but apart from that I eat reasonable healthy.

hmmm I think you and I are doing somewhat similar training.... although I don't do many lat pull downs.... just light ones to warm up for some heaves.... when you do bench etc, do you do DB or BB? I generally only do free weights... to work the hell outta the stabilising muscles also.... I aim to do about 115 - 120 % of body weight on the bench... I can do a full set of 10 just over body weight (with DB's) at the moment... (i weigh 74 Kg's at the moment) I want to get back upto doing sets of 15 -20 heaves.... i can do a few of 10's at the moment..... but am struggling to get beyond 10... prob more mental... and laziness... lol.... I am also working a lot on my flexibility at the moment...

if I can drop to 68-70 Kg's in body weight I'd be pretty bloody happy, it will happen, just gotta be patient.... and keep shredding fat....

Sounds like you are going for power not strength. Strength will build better if you control the weight both up (concentric) and down (eccentric). You don't need to use as much weight for this and you will gain faster. Heaving is more explosive concentric and little or no eccentric training so you are really only getting half the results you could be getting. I use BB for bench and only use DB for flys and shoulder work

No strength trainers ever train slow. I'm talking REAL strong people that bench over 200kg or squat or deadlift over 400kg. There is a time when training slow and controlled will get you greater strength gains and that is in the first 6 months of training, or when you are young, when the nervous system is very inefficient at recruiting motor units (groups of muscle fibres attached to a motor neuron) but as your nervous system develops you need to maximise the force exerted to recruit as many motor units as possible to achieve the greatest strength gains. To give you an example, Olympic weightlifters only lift the weight up fast and then drop it on the floor once it's up so their is no eccentric component to the lift yet they would blow any bodybuilder away in the strength department. Slow eccentric loading will increase the onset of DOMS (delayed onset muscle soreness) but it does not translate into greater strength gains.

[Nelso]

Mike- its called "bridging" ....

i play indoor soccer once a week, and outdoor soccer in winter... but really i dont do enuf...

ive just started back at the gym- but missed last week with all the shit that was going down...

Bridging is when you are on your back and lift your bum up. What he described is called a prone hold.