Exodus Strength

augeleven wrote: ↑Sat Jan 29, 2022 7:47 pm I have a 16kg and a 24kg. Gonna do the 16kg for sets of 10 and drop the rest time

F.
I'll break out my kettlebell and do 33 swings or something.
Thank you.
Ugghh.

hector wrote: ↑Sun Jan 30, 2022 9:27 am

augeleven wrote: ↑Sat Jan 29, 2022 7:47 pm I have a 16kg and a 24kg. Gonna do the 16kg for sets of 10 and drop the rest time

F.
I'll break out my kettlebell and do 33 swings or something.
Thank you.
Ugghh.

Conditioning work seems to be paying off. At my sister in laws we got 18” of snow. I shoveled her out and helped her neighbor before going for my run this morning. SiL kept saying “Guess you don’t have to go for your run…”

Did my first airdyne tabata of the year. It did not go well.

What is everybody’s output variance on tabatas? I feel like I really have to sandbag efforts to make it to the 8th round, or even past the 3rd round.

augeleven wrote: ↑Sun Feb 13, 2022 9:59 am What is everybody’s output variance on tabatas? I feel like I really have to sandbag efforts to make it to the 8th round, or even past the 3rd round.

When I was doing them regularly, I was getting something like 11-12 calories at the start and 9-10 at the end per "sprint." This session had a much larger drop.

Oh but also I do something like 10s on, 20s off, and not the normal 20s on 10s off.

The protocol in the original study was to go "all out" even if that meant not all eight rounds could be completed. I've done them that way sometimes, but it's pretty unpleasant, obviously. More often, I pick an effort that I think I can sustain for eight rounds, and then once I can, I'll increase the per-round goal the next workout.

From the study:

• The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of ·VO2max with a 10-s rest between each bout.

• Exercise was terminated when the pedaling frequency dropped below 85 rpm.

• When they could complete more than nine sets of the exercise, exercise intensity was increased by 11 W.

*gently blows dust off the thread*
So between dieting and life, I didn’t have too much gas in me to do extra conditioning stuff(I do jog 3x a week, but that doesn’t raise my heart rate that much) but as it is now spring, it’s time to start getting ready for summer hiking time.

Leg Blasters

Leg Blasters are too hard. Mini leg Blasters are too hard. I’m going to start with what I’m calling Micro leg blasters
6 bodyweight squats
3 lunges per leg
3 jumping lunges per leg
3 jump squats
This took me about 30 seconds and I could do more sets after 2 minutes rest.
A mini leg blaster 10,5,5,5 gassed me after 2 micros
These will be my leg assistance for Spring. The plan is to do 5 rounds and work the rest times down to 30 seconds, maybe adding rounds as I go.

Checking in as well.

I've been pretty consistent with prescribed conditioning, and have shown progress on my performance metrics and resting heart rate.

The most dramatic difference has been in CrossFit-type metcons. I workout at a CF gym and participated in The Open, and did well enough that the coach is now trying my program. (He's already in much better shape than me, but was impressed with the results)

The first 3 months have mostly been varied intervals with some steady state (which are still pretty short and intense compared to traditional LISS). I added in longer slower sessions when I was feeling banged up. Looking ahead, I'll be seeing very short sprints sprinkled into longer steady state sessions, in addition to what I've already been doing.

Do you ever adapt to the leg burning from air bike sprints or is that just the nature of them? I was expecting them to be horrible from a cardio perspective but the quad burn is also hell.

I can’t specifically speak about bike stuff, but I’ve noticed there is a localized endurance-strength component to conditioning stuff that is separate from the cardio demands. So I don’t notice a lot of carryover from one modality to another. YMMV

augeleven wrote: ↑Tue Mar 22, 2022 11:10 am I can’t specifically speak about bike stuff, but I’ve noticed there is a localized endurance-strength component to conditioning stuff that is separate from the cardio demands. So I don’t notice a lot of carryover from one modality to another. YMMV

Agreed. There are general adaptions to cardio (which is why I saw dramatic improvements in my metcons despite almost exclusively assault biking). But the local component can be significant depending on the modality. It will interesting to see how much I suck at running when I get around to it (I think running requires a lot of local/specific adaptation).

OverheadDeadlifts wrote: ↑Tue Mar 22, 2022 8:22 am Do you ever adapt to the leg burning from air bike sprints or is that just the nature of them? I was expecting them to be horrible from a cardio perspective but the quad burn is also hell.

Answering this question specifically; my quads burned pretty hard at first, but now it’s almost all lungs. True HIIT intervals with work:rest ratios of 1:5+ still burn the quads though.

broseph wrote: ↑Tue Mar 22, 2022 4:04 pm Answering this question specifically; my quads burned pretty hard at first, but now it’s almost all lungs.

Was like "sweet" until I read:

broseph wrote: ↑Tue Mar 22, 2022 4:04 pm True HIIT intervals with work:rest ratios of 1:5+ still burn the quads though.

Which is exactly what I'm doing. Oh well, I can deal with it.

Did we all decide that incline treadmill no longer works? Because that is about the only thing I will consistently do.

aurelius wrote: ↑Wed Mar 23, 2022 4:54 pm Did we all decide that incline treadmill no longer works? Because that is about the only thing I will consistently do.

I found the incline treadmill walking protocol to be perfectly sufficient to keep my resting heart rate ~60 bpm and keep me conditioned enough to participate in life.

But I started doing actual CrossFit out of boredom with my basement lifting endeavors. So I needed intelligent cardio programming help me pwn all the noobs at the local “box.”

OverheadDeadlifts wrote: ↑Tue Mar 22, 2022 8:22 am Do you ever adapt to the leg burning from air bike sprints or is that just the nature of them?

The resistance curve makes it different than, say, running on a flat surface, at least to me. I noticed exactly the adaptation you're talking about after my first 2-3 sessions of 800m running repeats this year, but I think force required increases much faster as a function of pace when resistance is mostly coming from fluid drag, as with air bikes or row ergs.

augeleven wrote: ↑Tue Mar 22, 2022 11:10 am I can’t specifically speak about bike stuff, but I’ve noticed there is a localized endurance-strength component to conditioning stuff that is separate from the cardio demands. So I don’t notice a lot of carryover from one modality to another. YMMV

This man conditions, though faster recovery between work bouts is sometimes noticeable quite separately from performance within each bout.

aurelius wrote: ↑Wed Mar 23, 2022 4:54 pm Did we all decide that incline treadmill no longer works?

Work for what? Walking up inclines is great for "health" type goals, for sure.

psmith wrote: ↑Thu Mar 24, 2022 7:11 amWork for what? Walking up inclines is great for "health" type goals, for sure.

Non-manatee physique and general health. My primary non-lifting activity is hiking so it probably has carry over to that too.

Also, I don't know how to spell physique.

aurelius wrote: ↑Thu Mar 24, 2022 7:15 am

psmith wrote: ↑Thu Mar 24, 2022 7:11 amWork for what? Walking up inclines is great for "health" type goals, for sure.

Non-manatee physique and general health. My primary non-lifting activity is hiking so it probably has carry over to that too.

Also, I don't know how to spell physique.

What protocol are you using? I’ve been getting all of my “cardio” from walking outdoors, but would be up for some incline treadmill work so long as it isn’t the kind of speed walking that always gives me shin splints.

DCR wrote: ↑Thu Mar 24, 2022 12:50 pmWhat protocol are you using? I’ve been getting all of my “cardio” from walking outdoors, but would be up for some incline treadmill work so long as it isn’t the kind of speed walking that always gives me shin splints.

I am basically following Andy Baker's suggested conditioning.

I do 20-25 minutes of treadmill after a workout (in theory going to push this to first thing in the morning). I focus on an incline and speed I can maintain without holding onto the supports. Right now that is a 4 incline at 3.7-3.8 speed. I also do 2 conditioning days with 30 minutes of incline treadmill with weighted vest then finish with sled push.

I do cardio twice a week, LISS on a bike until it says I have burned 400 kcals. Usually about 65 minutes.

Higher frequency seems like it would be healthier but my gym workouts take so long I just can't bring myself to add even more time to them.

Me again.
Getting hip flexor niggles with the… not sure, but I’m blaming it on the leg blasters - could have been the light deadlift triples. Leg blasters down to twice a week.
I’m spring cleaning and found some room for overhead presses

New thing - Log “Grace”. Might be a good way to start off the morning.

Today was 65x28 in 2:08. Thought I did 30 but I was wrong.
Gonna +2.5 these if I get the reps in under 3 minutes
I’m also going to shoot for 33 reps since I can’t count anyway.
The goal is to keep this pushing that glycolytic window 2ish minutes, so I’m starting light and quick.
Max HR 156 -2 min cooldown HR 90. This seems wrong, but if it isn’t, LISS ftw