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-   -   2014 Weight Lifting!!!! (http://www.bikeforums.net/track-cycling-velodrome-racing-training-area/927942-2014-weight-lifting.html)

Quinn8it 12-30-13 08:26 PM

2014 Weight Lifting!!!!
 
I know what you're thinking!
its the beginning of a new year and a new season- and you're sitting there wondering about Squats or Leg Press or Zerchers- which ones and what combination and how many reps are going to get you filling out your Wranglers like Brian Ratliff and ready to stomp suckers this spring!!!

ask it here!
any question about technique, programming, rep-schemes whatever..

and if you are already training for the Arnold Classic- we'll take PR's, goals, form check vids, stories of failure, and hidden camera vids of guys at your gym doing Half-Squats with 25's and a foam bar pad..

Get Pumped!

queerpunk 12-30-13 08:46 PM

woohoo!
i have been basement-squatting since october. 'cross doesn't really do it for me, the weather turns foul early, and i've found i really like squatting.

it makes me feel good. like, really good.

can somebody explain this phenomenon?

Quinn8it 12-30-13 08:54 PM

squats raise testosterone...

im pretty sure what you are experiencing is known as "Mucho Macho"

VanceMac 12-30-13 09:02 PM

Quote:

Originally Posted by queerpunk (Post 16369130)
woohoo!
i have been basement-squatting since october. 'cross doesn't really do it for me, the weather turns foul early, and i've found i really like squatting.

it makes me feel good. like, really good.

can somebody explain this phenomenon?

Not sure, but that's exactly when I started and that's exactly how I feel. Putting aside any effect on cycling for the moment, it's just an incredibly effective, full body exercise. I'm obviously preaching to the choir here, so I'll leave it at that. But I'm more than a little ticked that I went 50+ years without doing them.

queerpunk 12-30-13 09:02 PM

http://1-media-cdn.foolz.us/ffuuka/b...3699204545.jpg

Quinn8it 12-30-13 09:31 PM

you two should both double down and add Dead Lifts..
same equipment, more of the same good stuff

queerpunk 12-30-13 09:47 PM

i do deadlifts too. they just don't give me the good feels the way squats do.

maybe there aren't enough round things on the long thing?

Quinn8it 12-30-13 09:56 PM

Quote:

Originally Posted by queerpunk (Post 16369244)

maybe there aren't enough round things on the long thing?

for me it ends up being about 10% more than my squat for the same reps..

Harun 12-30-13 10:00 PM

I can't afford a gym membership, should I just ride around looking for smart cars to deadlift?

queerpunk 12-30-13 10:06 PM

till i met a friend who was like "you have a basement? i need a place to keep some weights I borrowed," i had just planned to build a rack out of stuff from the hardware store and buy a bar and plates off of craigslist. you could go that route - cheaper than a gym or a smartcar.

Quinn8it 12-30-13 10:17 PM

Quote:

Originally Posted by queerpunk (Post 16369277)
till i met a friend who was like "you have a basement? i need a place to keep some weights I borrowed," i had just planned to build a rack out of stuff from the hardware store and buy a bar and plates off of craigslist. you could go that route - cheaper than a gym or a smartcar.

http://freckledlifter.files.wordpres...pg?w=540&h=435

VanceMac 12-30-13 10:34 PM

^That isn't too far from my initial ghetto setup. $389 delivered for 300lbs weight/bar. And this rack for $130 delivered:


Added a cheap bench, and I'm pretty happy for now. Beats the hell out of finding time to go to a gym 3x/week.

Quinn8it 12-30-13 10:38 PM

Is the lower peg for benching? or can you ditch a missed squat there? looks pretty small for ditching..

VanceMac 12-30-13 10:47 PM

Definitely bench, and definitely not ditching a squat.

BigJeff 12-30-13 11:14 PM

Les Mills pump workout is something like 500 reps of squats, lunges and deadlifts. I was always reluctant to do any videos with the wife before, but this one works awesome for both of us.... just add more weight.

Impreza_aL 12-30-13 11:59 PM

225 bench
90 dip

Velocirapture 01-01-14 03:46 AM

I've been squatting for a couple of months; currently in a higher-rep, lower weight phase for conditioning (~60% 1RM, 4 x 20, and moving up to ~70%, 4x10 for the next 3 week phase) . Someone has suggested squat jumps for improving explosive power (a weak area of mine).

1) What would the recommended no of reps & sets be, at ~20% 1RM, if the squat jumps are done before the squats themselves?
2) would proper plyometrics (with the appropriate build up), such as depth jumps, be a 'better' addition to the squats, than squat jumps?

thanks :-)

Baby Puke 01-01-14 11:44 AM

Quote:

Originally Posted by Velocirapture (Post 16372282)
I've been squatting for a couple of months; currently in a higher-rep, lower weight phase for conditioning (~60% 1RM, 4 x 20, and moving up to ~70%, 4x10 for the next 3 week phase) . Someone has suggested squat jumps for improving explosive power (a weak area of mine).

1) What would the recommended no of reps & sets be, at ~20% 1RM, if the squat jumps are done before the squats themselves?
2) would proper plyometrics (with the appropriate build up), such as depth jumps, be a 'better' addition to the squats, than squat jumps?

thanks :-)

I don't do jump squats as they're potentially super dangerous for knees if you get it wrong. As an old man, this is a concern for me, may not be for you. As an alternative for gym explosive work, check out Dynamic Efforts in Rippetoe's second book, Practical Programming.

VanceMac 01-01-14 02:27 PM

Quote:

Originally Posted by Velocirapture (Post 16372282)
I've been squatting for a couple of months; currently in a higher-rep, lower weight phase for conditioning

I found this post interesting (which echoes what keeps being quietly whispered in my ear repeatedly by one of Steve's disciples):

Quote:

Originally Posted by Steve Hill (at Starting Strength forums):
Joe Friel's a smart guy about training cyclists, but not about making cyclists stronger and keeping them that. There are three goals here;

1) Develop the requisite amount of strength to support your sport
2) Once you have that level of strength, maintain it
3) Use as little time in the gym as possible doing that, because weightlifting is not the primary sport.

Lowering the weight and increasing the reps violates all three of these rules.


Quinn8it 01-01-14 02:55 PM

^^^^^^^^

this! this! this!!

20-rep squats make you better at one thing... 20-rep squats
they don't appear to bring any of what most people are presumably using them to build- Power Endurance..

I've had coaches who had me on volume weight work- as high as 12's- but that's for sure Hypertrophy zone- and its questionable how adaptable that mass will be once you drop reps.. maybe an ok route for totally novice lifters looking to build foundation.. but wouldn't be my choice..

Quinn8it 01-01-14 03:20 PM

Quote:

Originally Posted by Baby Puke (Post 16372944)
I don't do jump squats as they're potentially super dangerous for knees if you get it wrong. As an old man, this is a concern for me, may not be for you. As an alternative for gym explosive work, check out Dynamic Efforts in Rippetoe's second book, Practical Programming.

Ive never done Jump Squats- so i cant speak to their safety or effectiveness.. but they do have fairly strong support from people for building explosiveness.. certainly need to be executed properly.

Super setting Box-Jumps between regular Squats is another method that might have some promise- the issue is that as you do more box jumps you get better at pulling your feet up higher to get on taller boxes instead of gaining more vertical.. so you are getting up on bigger stuff with the same jump.. as a training exercise, progress is not quantifiable- at least vertical jump progress..

The Power Clean is a vary quantifiable move to develop power and explosiveness- as the weight goes up so does your power..
it is a technical move and requires expert instruction..

Velocirapture 01-01-14 03:31 PM

Quote:

Originally Posted by Quinn8it (Post 16373395)
^^^^^^^^

20-rep squats make you better at one thing... 20-rep squats
they don't appear to bring any of what most people are presumably using them to build- Power Endurance..

.. maybe an ok route for totally novice lifters looking to build foundation.. but wouldn't be my choice..

Thanks. Will do some more internet research. Fairly new to lifting though, so maybe its a good thing :-).

Any input on the plyos/ squat jumps?

thanks

Brian Ratliff 01-01-14 03:42 PM

Quote:

Originally Posted by Velocirapture (Post 16373511)
Thanks. Will do some more internet research. Fairly new to lifting though, so maybe its a good thing :-).

Any input on the plyos/ squat jumps?

thanks

I wouldn't make things too complicated. Choose, like, three or four very basic multijoint exercises that work the entire body (a push and pull for the upper body, and squats and deadlifts for the lower, for example), and learn them well. I was taught sets of six reps, but opinions vary. I think if you are working on strength, you need to limit each set to five or six reps. Then, if you want volume, increase the number of sets rather than increasing the reps per set.

I've always figured that if I needed endurance, i.e. high reps, low weight, I have the bike for that. One coach around here just has his riders put on a huge gear (his fastest guy was using 110inches I think) and ride around the stayers line for an hour.

carleton 01-01-14 03:54 PM

I don't do jump squats. When they go right, they don't do anything for me that power cleans can't do. When they go wrong, they can really f me up. So why risk it?

carleton 01-01-14 04:36 PM

By the way, I went to the club last night for NYE!

http://i.imgur.com/N8VvXz1.jpg


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