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  1. #26
    Elitist carleton's Avatar
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    Here's where I lift:


  2. #27
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    Carleton, one word - PERFECT! That's exactly how a gym should be. I love it! It's a gym not a meeting place. Smell of sweat and steel, not cologne. Get ya some of that!
    Tiemeyer For Sale
    http://s228.photobucket.com/user/cowboy600rr/library/Tiemeyer%20For%20Sale

  3. #28
    Senior Member Quinn8it's Avatar
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    Quote Originally Posted by carleton View Post
    By the way, I went to the club last night for NYE!

    Me Too!!!

  4. #29
    Elitist carleton's Avatar
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    Quote Originally Posted by Quinn8it View Post
    Me Too!!!
    Nice setup!

  5. #30
    Senior Member bmontgomery87's Avatar
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    Quote Originally Posted by Quinn8it View Post
    Me Too!!!

    digging the garage gym. That's pretty sweet.

    I've got a small basement gym with a rack, a platform, bench, safety squat bar. bands, chains, and a few other goodies.
    I'm always very thankful for it this time of year, when everyone else is fighting the crowds in January.

  6. #31
    Elitist carleton's Avatar
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    Quote Originally Posted by bmontgomery87 View Post
    digging the garage gym. That's pretty sweet.

    I've got a small basement gym with a rack, a platform, bench, safety squat bar. bands, chains, and a few other goodies.
    I'm always very thankful for it this time of year, when everyone else is fighting the crowds in January.
    Tell me about it. Even my "Old School" gym was packed last night. I walked in expecting to see the usual 3-5 muscleheads and was taken aback by the small crowd. Then I said to myself, "Ah...It's the first week of January. They'll be gone in 2 weeks."

  7. #32
    Senior Member Quinn8it's Avatar
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    Dead Lift Blocks

    I just finished up this project for my gym:




    I will be dropping full dead lifts next week, switching to 2 partial pulls instead: Haltings and Rack Pulls..
    I will be doing the rack pulls off these blocks i just built (uh- OVERbuilt) since i bought my power bar and i don't want to bend it doing them from the pins..

  8. #33
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    Why dropping the full deadlift? Back issues?

    Also, off topic, but still very interested in hearing why you do lactate work before 200's in your track workouts. I've been told to order from highest intensity to lowest consecutively, e.g., do a flying 100 before you do a 500, etc.

  9. #34
    Senior Member Quinn8it's Avatar
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    Quote Originally Posted by Baby Puke View Post
    Why dropping the full deadlift? Back issues?
    There is a point with the deadlift- somewhere in the 2.5x bodyweight area (for sets of 5 reps) where the move gets really taxing- and you can't really advance much more with the full move. Breaking it into 2 partial, overlapping movements allows more deadlift volume, with lower actual intensity.. A lot of power lifters don't ever do Deadlifts except on competition day..
    My dead slipped backward a little last year, while my squat went up.. We'll see if this brings it up again..


    Quote Originally Posted by Baby Puke View Post
    Also, off topic, but still very interested in hearing why you do lactate work before 200's in your track workouts. I've been told to order from highest intensity to lowest consecutively, e.g., do a flying 100 before you do a 500, etc.
    I intentionally avoided this one the last time you asked it..
    I've got the best coach in the country- so I try not to give too much of his program away for free.. To my competition..

    But I'll touch on it a little...
    Any effort a track sprinter does is essentially an anaerobic effort.. So I do my anaerobic efforts from longest to shortest.. A flying 200 is in essence 25-seconds long.. 6 seconds winding up, 6 seconds of max effort- drawing heavily on your phosphagen system then 12 seconds of lactate/speed maintenance... In a day of longer flying efforts your Phosphagen system is basically untapped... And you are now doing your shortest lactic effort of the day...

    And who told you that training should be easy? I'm guessing he was your competition?

  10. #35
    Senior Member
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    I was 'coached' for a while by FixedgearFever user Issac, who you may know personally as a SoCal guy. I don't think the idea was to make it easy, I think his take was that you want to use your freshest legs for your most intense (shortest) efforts, and since the longer efforts have more to do with fatigue intrinsically, they should be done later. I can see the benefits of both, thanks for clarifying.

    Ok, back to weights talk . . .

  11. #36
    Senior Member Quinn8it's Avatar
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    THE IRON
    by Henry Rollins

    I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.
    Completely.

    When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why.

    I knew all too well. I was there to be antagonized. In sports I was laughed at. A ****. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

    I hated myself all the time.


    As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

    Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no.

    He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

    Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

    Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

    Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say s--t to me.

    It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

    It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

    I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

    I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

    Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

    Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

    Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

    I prefer to work out alone.

    It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

    I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

    Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

    The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.


    This article originally appeared in Details Magazine

  12. #37
    Senior Member bmontgomery87's Avatar
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    I haven't dropped the full range of motion deadlifts, but I do cycle between those and block pulls from time to time just to avoid boredom.

    I get really tired of just doing the big 3-4 lifts over and over week after week.


    What kind of programming are you following quinn8it?

  13. #38
    Senior Member Quinn8it's Avatar
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    Quote Originally Posted by bmontgomery87 View Post
    I haven't dropped the full range of motion deadlifts, but I do cycle between those and block pulls from time to time just to avoid boredom.

    I get really tired of just doing the big 3-4 lifts over and over week after week.


    What kind of programming are you following quinn8it?
    i follow Starting Strength…

    I've been doing it for a few years, and a year ago i switched my squat to the Texas Method. The other lifts stay pretty much the same, except at that point you stop alternating deadlifts (2x 1 week, 1x the next) and just do them on mondays..
    next week i will switch to the Halting/Rack Pull versions of the Deadlift- which is the advanced programing of that pull..

    i end up benching twice a week during this time of the year because i compete in powerlifting- and i do Press and Power Cleans once each.. that changes closer to bike race season- when i up the cleans (2x a week) and put the Bench and Press on the normal starting strength alternating program.. i am one of those weird bike racers that benches all year…

    i lift because i love to lift and i feel like it compliments my cycling- i don't look at it as just a way to advance my bike racing.. if life got in the way and i had to cut training time- id drop the bike.. and keep lifting.. it just makes me feel good.

    as for the boredom thing….
    i thrive on repetition.. my career is all about repetition- i like honing a technique through practice… i like doing the same 5 lifts, i like doing the same efforts at the track and i like doing the same 1 road ride every week.. thats just me..

  14. #39
    Senior Member bmontgomery87's Avatar
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    interesting stuff.
    what weight class do you compete in?

    I've only competed once, had an injury and a few issues before my last planned meet and I pulled out last minute, then life got in the way.

    I know what you mean about lifting making you feel better. That's one of the few things I've refused to give up, despite a lack of time.

  15. #40
    Senior Member Quinn8it's Avatar
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    Quote Originally Posted by bmontgomery87 View Post
    interesting stuff.
    what weight class do you compete in?
    Funny you should ask!!!

    i usually compete at 198lbs…
    the day after thanksgiving this year i weighed 205lbs and i decided that i would get myself into the 181lb class for a meet this week..

    I've lost nearly 15lbs and I'm in the second day of a water manipulation cut right now… got 10lbs of water weight to cut for my friday weigh in… lift saturday..

  16. #41
    Senior Member bmontgomery87's Avatar
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    hey man.
    good luck with the cut.

    I only had to drop 5ish pounds of water to compete in the 165s. My lifts aren't good enough to worry about dropping an additional class.

    have fun at the meet!

  17. #42
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    This is where my heavy lifting gets done --- I don't have a specific lifting agenda right now --- I just concentrate on deadlift, squat and power clean --- with occasional forays into the clean and jerk --- I stay away from the snatch - I haven't been properly coached at it, and my attempts thus far have been hell on the knees

    The top floor of the facility is rowing a-go go , along with some dumbbells

    The majority of the time I work out at home -- a Concept 2 rower, select tech d-bells and a good bench (plus a spin bike and mag trainers, but that's a given) - give me an awesome workout if I plan it out right









  18. #43
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    Like I said above -- a lot of working out is done at home, but my home setup is not nearly as sexy as the other facility, but it is in keeping with a fitness consulting business I am launching geared towards busy guys who don't have enough a) time , or b) facilities, and who may have to rely on doing as much as they can with a hotel gym several days a week

    The rower and the bikes roll into the alcove when its time to set up the bunch and get after some d-bell work. There's a treadmill in there too for folks who like to run- -- a lot of workin' out gets done in a 10' x 16' space --


    should've done the photo shoot after I cleared the dog toys , cast-off shoes and other junk off the floor -






  19. #44
    Senior Member Quinn8it's Avatar
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    Both awesome!

    especially your home set-up.. i love a Pain Cave!

  20. #45
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    Quote Originally Posted by Quinn8it View Post
    Both awesome!

    especially your home set-up.. i love a Pain Cave!
    Thanks! - the main facility is the Oklahoma City NAtional High Performance Center --one of the Olympic training facilities for rowers and kayakers (hence all the rowing machines facing the water) --- it is most definitely an "all business" facility and its a privilege to train there

    --- only prob is its roughly a 30 minute drive to get there, - and I have been hit hard economically this winter - so even though its only gas money, I can still only get there perhaps 3x a week

    - that makes the Pain Cave at home all the more important ----------- but , and this is a big but ... you really have to dig deep into your discipline reserves to work out at home (probably not telling you guys' anything new) -- at a place like the rowing center, the time just flies by, and its extremely motivating to look at the dry erase board to see what kind of numbers that sports' elites are putting up
    At home, its just you, your dogs, and an old James Bond movie while you put in a LSD zone 2 ride on the trainer

    --- but curiously, my biggest challenge is not working out , its nutrition - my love affair with bread products and beer needs to end, at least for a while, and that's rough sleddin'

  21. #46
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    Have been told "springing up" during squats helps build explosiveness. Any truth in that?

    Also, lifting has very quickly made clear how weak my core is.

  22. #47
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    This 2 min video is cool -- the workout of a US short-track speedskater:

    http://well.blogs.nytimes.com/2014/0...-alvarez/?_r=0

  23. #48
    Senior Member Quinn8it's Avatar
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    Quote Originally Posted by Murakami View Post
    Have been told "springing up" during squats helps build explosiveness. Any truth in that?

    Also, lifting has very quickly made clear how weak my core is.
    the springing up can change the bar placement- which causes issues.. better to get the explosiveness for Power Cleans..

  24. #49
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    Quote Originally Posted by Quinn8it View Post
    the springing up can change the bar placement- which causes issues.. better to get the explosiveness for Power Cleans..
    That makes sense, thanks. Have never been shown cleans and find it difficult to get the form right, so I'll be using box jumps and similar instead I think. Maybe next year. Thanks.

  25. #50
    Senior Member Null66's Avatar
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    Good to see others lift:
    PRs:
    Dead 575 (straps), squat 550 double... Hammer strength V-squat 819

    I'm coming off / accommodating old injuries aggravated by 10x10. Slow recovery primarily to to my dumb-assedness...

    Last 2 lifts:
    Sunday
    back in my gym!

    ~10 minutes row machine
    ~10 on spin bike (ouch)
    hspl rows
    3x10x360
    hspl decline
    5x5x450
    hspl shrug
    5x5x450
    hspl incline bench
    5x5x270
    cable curl/press downs
    5x2x10x50
    hspl pullovers
    5x5x360
    ~22 minutes recumbent bike hills level 10...

    Thursday lunch lift
    recovering from nasty sinus infection...

    DL
    3,2,1x315
    2,1x495
    500
    550, bad miss, barely broke the floor
    500
    hspl v-squat
    3,2,1x270
    2,1x360
    2,1x450
    2x2x540
    felt good...

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