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Old 01-10-14, 05:46 PM   #76
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That was a pretty good article about Cav. He's got Renshaw back...watch out.
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Old 02-05-14, 11:46 AM   #77
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Just ran across this. It's Alex Viada's workout split. He's a huge PL guy who also does tri's. Flippin insane

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Old 02-05-14, 11:54 AM   #78
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Just ran across this. It's Alex Viada's workout split. He's a huge PL guy who also does tri's. Flippin insane

That's a great workout. What's his weight?

Nevermind, competes at 220.

Had to google him. Interesting read. We are probably close to the same size and follow a lot of the same principals. When I was running i was running a 7:15ish pace at 227 pounds (not fast by running standards but pretty fast for a rhino). I would love to read more and pick his brain about things as I imagine there would be a lot the same. That's a strong life to fire off an 800 pound squat x 1. My PB lately has been a 785 for 3 dynamic (use tension bands at 228.

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Old 02-05-14, 12:11 PM   #79
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700 pounds Holy Jeeebus! I get scared for snapping my spine at a couple hundred.
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Old 02-05-14, 12:13 PM   #80
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BTW the most impressive thing on there are the ATG (ass to grass) squats. We've been working on these. ATG for me is to squat to a 12" plank which is a long, long way down.
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Old 02-05-14, 01:21 PM   #81
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And he does them right off of the bike apparently. Pretty crazy that he can keep that intensity going
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Old 02-05-14, 01:28 PM   #82
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And he does them right off of the bike apparently. Pretty crazy that he can keep that intensity going
Like I've said before I used to ride 80+ in the morning, squat 500+ in the afternoon...
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Old 02-05-14, 05:34 PM   #83
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My sandbag is heavy as hell to me and it's only like 120# max. Those numbers are crazy.
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Old 02-06-14, 06:25 AM   #84
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Of interest
http://cyclingtips.com.au/2014/02/gy...ie-van-dieman/
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Old 02-06-14, 08:01 AM   #85
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I can assure you that of all the guys I coach everyone of them has gym time (well I hav e one taking a break right now to lose some size). I have always believed in it and if you don't have one of my functional workouts let me know and I'll sned it to you. It breaks from the traditional workout as it requires very little equipment and you can do it from home.
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Old 02-06-14, 12:14 PM   #86
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I continue with my strength training in the gym as I have been doing since 1977. I have added a plyometric component to all of my weight work.
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Old 02-20-14, 08:56 AM   #87
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Had to post up in here to bring it back ttt.
I've been fighting shoulder issues for about 6-8 months and was fearing that I had double rotator cuff tears and did not want surgery so I went back to taking Osteo BiFlex and started training really light again and not overdoing chest/shoulder work. As they have been feeling better week after week I decided to give things a try and move some 'decent' weight for incline dumbell press and flat dumbell press. I was so excited when I was able to press a little weight and not feel super sharp pain.

Moral of the story, sometimes you have to go waaaaay backwards to move forward.
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Old 02-20-14, 09:35 AM   #88
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Had to post up in here to bring it back ttt.
I've been fighting shoulder issues for about 6-8 months and was fearing that I had double rotator cuff tears and did not want surgery so I went back to taking Osteo BiFlex and started training really light again and not overdoing chest/shoulder work. As they have been feeling better week after week I decided to give things a try and move some 'decent' weight for incline dumbell press and flat dumbell press. I was so excited when I was able to press a little weight and not feel super sharp pain.

Moral of the story, sometimes you have to go waaaaay backwards to move forward.
Good and bad news at the same time. Heal up and it soudns like you have teh solution!
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Old 02-20-14, 09:36 AM   #89
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I've actually been quite amazed by how much weight I can push even after riding for 3-5 hours. My legs will be tired, but I'm still able to put up some solid numbers. Nothing like waki, but a lot for me.

In fact, from a squat perspective, I'm limited more by weakness in my back than weakness in my legs. My legs could handle probably another 50 or 60 pounds - probably around 315 total, but I'm reluctant to do so for fear of tweaking my back. (I have a history of low back issues.) Still, I'll get there in time.

Also, I do a mix of high-rep/low weight, and low-rep/high weight. So I often start doing 20 squats at 95 pounds then work my way down/up, adding weight and reducing reps. I also tend to do pyramids, so I keep lifting after I've hit peak weight.

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Old 02-20-14, 11:17 AM   #90
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In fact, from a squat perspective, I'm limited more by weakness in my back than weakness in my legs. My legs could handle probably another 50 or 60 pounds - probably around 315 total, but I'm reluctant to do so for fear of tweaking my back. (I have a history of low back issues.) Still, I'll get there in time.
See if you can find a good training partner/someone in your gym to work in with you for a few heavy sets and push you(also to watch form). For some reason squats are a huge mental hurdle for me, and when I started lifting a few years back, they always seemed really hard. Like I would work up to 225x5, and it seemed hard. One day I just decided to see how far I could go, and kept adding weight, and adding weight and I think I got to 335 for a tripple, which was way more than I had ever done having only pushed around small weights before that.
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Old 02-20-14, 01:28 PM   #91
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See if you can find a good training partner/someone in your gym to work in with you for a few heavy sets and push you(also to watch form). For some reason squats are a huge mental hurdle for me, and when I started lifting a few years back, they always seemed really hard. Like I would work up to 225x5, and it seemed hard. One day I just decided to see how far I could go, and kept adding weight, and adding weight and I think I got to 335 for a tripple, which was way more than I had ever done having only pushed around small weights before that.
Lifting weights is funny sometimes. Took me a while to figure out "hard" is not always hard. I had the same experience, where I kept adding weight going, wow, it's not actually much harder (until you hit your actual weight range you should be at).
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Old 02-20-14, 03:17 PM   #92
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Lifting weights is funny sometimes. Took me a while to figure out "hard" is not always hard. I had the same experience, where I kept adding weight going, wow, it's not actually much harder (until you hit your actual weight range you should be at).
Correct.
You can make any weight uncomfortable
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Old 02-23-14, 11:28 PM   #93
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Just hit the gym today for the first time in months. I know some of you guys have been harassing me to get in but I put it off because a) Wasn't sure if my leg could handle both cycling and lifting and b) I wanted to get near 'race weight' since I can't lift and lose weight (I eat like crazy).

Did 3x10 on the leg press, 3x10 isolation machines for the quads and hamstrings, 2 bent calf raises and 2x10 straight calf raises. Did some upper body stuff too.

Anyone know a good android app for tracking your workouts?
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Old 02-24-14, 09:58 AM   #94
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Just hit the gym today for the first time in months. I know some of you guys have been harassing me to get in but I put it off because a) Wasn't sure if my leg could handle both cycling and lifting and b) I wanted to get near 'race weight' since I can't lift and lose weight (I eat like crazy).

Did 3x10 on the leg press, 3x10 isolation machines for the quads and hamstrings, 2 bent calf raises and 2x10 straight calf raises. Did some upper body stuff too.

Anyone know a good android app for tracking your workouts?
How do you feel today. Can you walk?
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Old 02-24-14, 10:01 AM   #95
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Not many people know but I've been refocusing on lifting weights more than riding lately. I'm switching to an upper/lower split today. Been doing fullbody but it's been a bit too much for one workout session. I'm no gym rat, but it's a nice change of pace. My legs have balooned and I can easily do over 1000w now, when I never could before (But I'm also 20lbs heavier).
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Old 02-24-14, 10:06 AM   #96
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How do you feel today. Can you walk?
I can walk, but there's no way I can run, or ride a bike.
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Old 02-24-14, 10:24 AM   #97
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I can walk, but there's no way I can run, or ride a bike.
I bet you can ride. You may even feel better afterwards. You really don't realize how different the muscles are that you use to ride until you can barely move and walk, and then can get on the bike and you are just fine.
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Old 02-24-14, 10:29 AM   #98
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Not many people know but I've been refocusing on lifting weights more than riding lately. I'm switching to an upper/lower split today. Been doing fullbody but it's been a bit too much for one workout session. I'm no gym rat, but it's a nice change of pace. My legs have balooned and I can easily do over 1000w now, when I never could before (But I'm also 20lbs heavier).
So you are 134 pounds now
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Old 10-03-14, 05:15 AM   #99
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I've been threatening to do this for a while. These are the P90X workouts I do. At least this is the selection I've chosen for this off/pre season. I've spent the last month banging through a selection of DVDs and have worked down to these. I've not done any of the upper body specific workouts.

P90X

Plyometrics - 60 minutes - 60 TSS
Yoga X - 90 minutes - 30 TSS
X Stretch - 60 minutes - 10 TSS
Ab Ripper X - 15 minutes - 12 TSS

P90X2

P.A.P. Lower - 60 minutes - 60 TSS
Recovery and Mobility - 60 minutes - 10 TSS
X2 Yoga - 60 minutes - 20 TSS
X2 Ab Ripper - 15 minutes - 12 TSS


P90X3

Complex Lower - 30 minutes - 30 TSS
Dynamix - 30 minutes - 20 TSS
Pilates X - 30 minutes - 20 TSS
X3 Abs - 15 minutes - 10 TSS


In several of these I dump exercises that seem sketchy or useless for cycling and do something more applicable, usually harder, for the same time period. For example it the PAP lower there's a jumping on one leg things (bouncing on the ball of your foot) that seems dumb to me, so I do box jumps.

Dynamix is a mobility and core routine, and pilates (while I have no idea how to really do the breathing yet) is a wicked hard core routine. Complex lower is similar to PAP Lower and may actually be harder. 30 TSS might be underestimating it.
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Old 10-03-14, 01:10 PM   #100
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anyone have recommendations for kettle ball workouts? i hate hate hate going to "the gym," but kettle ball stuff seems like a convenient way to get a good core (and lower body, maybe?) workout in at home
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