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Old 08-05-2013, 07:30 AM   #201
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Thanks guys

Monday

Horrible session today - the first one back after a week's walking in Bavaria. My fitness has increased (gaining 3,000 feet on a walk is like two week's worth of my incline treadmill in one session), but strength is way down. Also, today I had a pounding headache that refused to disappear. Tried to suck it up but I had to admit defeat and leave without completing the workout.

Anyway, enough moaning.

Bench Press

125 (275) X 6
125 (275) X 6
125 (275) X 5
125 (275) X 4

Wide grip pull-ups

Bodyweight X 6,6,6,5

Standing DB press

28 (61s) X 10, 10, 10, 10
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Old 08-05-2013, 07:48 AM   #202
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Still looked plenty strong to me. Rest up, hiking mountains will sap you for sure. Glad your back.
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Old 08-05-2013, 10:31 AM   #203
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Put it behind ya Tann...You will kill the next one....guaranteed!
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Old 08-05-2013, 10:28 PM   #204
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Quote:
Originally Posted by Off Road View Post
Still looked plenty strong to me. Rest up, hiking mountains will sap you for sure. Glad your back.
Agree!
I moved from sea level to 4900 ft and it took me 3-6 months to feel right!
I still feel it if I hit 8000+ ft!

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Put it behind ya Tann...You will kill the next one....guaranteed!
Yes!
A week off makes me weak, but I bounce right back.
You will too once you get back into your regular routine.
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Old 08-06-2013, 05:56 AM   #205
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Solid work Tann, make sure to replace those minerals lost from all that walking! =)
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Old 08-06-2013, 06:22 AM   #206
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Default I want big ripped quads!

Thanks Swede, JD, Moe, OR!

Tuesday

Better session today. I've decided to take a different tack with leg training. All last week in Bavaria, I kept seeing guys with fantastic thigh development: huge vastus medialis (teardrop muscle), great separation and size. They are hill-walkers, speed-skaters, cyclists and so on. Now, I'm confident that I could squat weights that would bury most of those guys, and yet my legs look like I just play the occasional game of cricket.

How do they get like that? I think it's time under tension. Even though the loading isn't that great in their sports, they spend minute after minute with their quads under tension (obviously low body fat really helps). Bearing that in mind, I'm going to try radically increasing the TUT in my leg workouts.

I also tried Bulgarian split-squats for the first time. A humbling experience. I didn't need any extra resistance at all and they killed my legs.

Bulgarian split squats (3-1-1)

Bodyweight X 10, 10, 10

Paused squats with slow eccentric (4-2-1)

80 (176) X 6
90 (200) X 5
90 (200) X 5

Leg Press - slow eccentric, no lockout

260 (573) X 12 + 4 rest pause

Cable curls/tri pushdowns

Six sets back to back (i.e. cable curls -> tri pushdowns -> cable curls etc with no rest between sets)

45 (100) X 8-10
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Old 08-06-2013, 10:38 AM   #207
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The occasional game of cricket. Classic!

Nice work Tann. Interesting theory. Be interesting to see how this plays out.

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Old 08-08-2013, 08:01 AM   #208
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Thanks Mike

Thursday

Swings and roundabouts, as we say in the UK.

The bad: strength way down on chest and shoulders. 80kg was supposed to be an easy 5 x 5! I measured my legs and they're down half an inch

The good: a marked increase in separation in my legs, and some increase in definition in shoulders. I'm still carrying a lot of spare fat round my middle, and the tape measure has ground to a halt. But I can tell a big difference in how my weight belt fits, so something is changing.

Military Press

80 (176) X 5
80 (176) X 4
80 (176) X 3
80 (176) X 3
80 (176) X 3

Neutral grip pull-ups

Bodyweight + 10 (22) X 6
Bodyweight + 15 (33) X 6
Bodyweight + 15 (33) X 5
Bodyweight + 10 (33) X 5
Bodyweight + 10 (33) X 4
Bodyweight X 7

30 degree incline DB bench press

38s (83) X 10
38s (83) X 10
38s (83) X 8
38s (83) X 7
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Old 08-08-2013, 05:19 PM   #209
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So bulging Bavarians hiking led you to barely Bulgarian squatting?

Time under tension is certainly part of it, but I think another element is the speed/explosive nature of those sports.

I think it's the Type IIb muscle fibers that handle explosive movement and have the greatest potential for size.

Fiber Type and Performance
Our muscle fiber type may influence what sports we are naturally good at or whether we are fast or strong. Olympic athletes tend to fall into sports that match their genetic makeup. Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers."
http://sportsmedicine.about.com/od/a...eFiberType.htm

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Old 08-08-2013, 06:21 PM   #210
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Quote:
Originally Posted by jdmalm123 View Post
So bulging Bavarians hiking led you to barely Bulgarian squatting?

Time under tension is certainly part of it, but I think another element is the speed/explosive nature of those sports.

I think it's the Type IIb muscle fibers that handle explosive movement and have the greatest potential for size.

Fiber Type and Performance
Our muscle fiber type may influence what sports we are naturally good at or whether we are fast or strong. Olympic athletes tend to fall into sports that match their genetic makeup. Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers."
http://sportsmedicine.about.com/od/a...eFiberType.htm

So, you're strong because God made you to be strong!
Thanks for that, jdm. I am trying to cover all bases by alternating having a TUT workout and an explosive strength workout. You may well be right about fibre types, but I've done lots of high frequency/low rep squatting without ever getting the leg shape I'd like, so there's no harm in doing a little experimentation.
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