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Ed- last time I was up there (winter before last) I got up to the beginning of the switchbacks before I started plowing too much snow; might be quicker from the other side
Mike

strength train this evening

warmup
squats 3x5
bench 3x5
overhead press 3x5
dips 3x30
pullups 3x11
core

BP-B2

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Legs again.

5 sets of plate squats(45lbs) X 50 reps
5 sets of jail house dips X 50 reps
5 sets of bent db rows 100lbs X 10 reps for each arm

Deadlifts
2 Sets of 225lbs X 20 reps
2 sets of 315lbs X 10 reps
2 sets of 365lbs X 5 reps
1 set of 405lbs X 3 reps

5 sets of hammer strength rows 3 45lb plates per side.
5 sets of rope pulldowns (like towel pullups) X 190lbs X 10 reps
5 sets of tricep rope extensions X 140lbs X 20 sets

30 min on bike kept hr above 130

20 min intervals on C2 500m sub 2:00 then 100 m slow then gun for 500m then slow for 100 m. rinse and repeat for 20 min and 5000m.


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5x5 225 incline bench

5x10 db rows 70

5x5 overhead 115lbs

45 min bike

planks

stretching

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Originally Posted by Brad
Originally Posted by kaboku68

I don't see how lifting lighter weights means greater intensity. crazy


Why does that not surprise me...


Brad, you're really lost as an Easter egg in June on this...both the squats and the intensity.

Lighter weights will always be lower intensity for the same amount of reps, sets, rest, etc...if you're going to claim it to be higher intensity with lower weights you've got to up the others (which you may have meant).

Speaking of intensity, about the only exercises of higher intensity than back squats involve some form of the squat...like cleans, snatches, front squats, etc. Correct form is essential. I've been squatting (in some form) 2 times a week for the past 30 years. High bar/olympic style squats, low bar/powerlifting style squats, front squats, overhead squats, cleans, snatches... Knees and back are still good. I've been in a lot of gyms, competed in powerlifting for years, etc...I've never seen someone injured who was using correct form. I use a lot of the other leg exercises you mentioned as well, but none of them match the results of or serve as a replacement for squatting.

Just some thoughts from a gym rat....with a masters degree in Biomechanics and an NSCA Certified Strength and Conditioning Specialist

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who says you can't learn something new smile

I watched the video on the previous page about correct form for low bar squats; I hate say but my form must have been from a different decade (or two!). I was always taught to look up, chest up- this makes more sense, looking down, chest slightly pointed down and keeping bar centered and straight up and down

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Cardio intervals today, stairs then bike, 820 calories of work recorded....tomorrow it's squats!! And other stuff.



A wise man is frequently humbled.

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5.4 miles w/ ~ 1500' gain on mostly icy trails- thank goodness for microspikes!

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Yesterday:
Rower 30min

Today:
Elliptical 30min:

4x5: Standing press, Incline press, bent over barbell rows,
DB curls.

3x25 roll-outs.

Treadmill intervals: 30min.



laissez les bons temps rouler
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5.5 miles in the snow and ice- it appears winter is a long ways from being over!

[Linked Image]

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Chest day.

5 X 50 medicine ball slams
5 X 50 jailhouse dips
5X 50 reps of 45lb plate cleans and extensions

2 sets X 20 reps X60lbs db incline press
2 sets X 10 reps X 75lbs db incline press
1 set X 10 reps X 85lbs db incline press

5 sets of 15 reps of dips

5 sets X Hammer strength curls 2(45lbs) X 20 reps

BP
2 sets X 185lbs BPX 20 reps
2 sets X 225lbs BP X 10 reps
2 sets X 265 lbs X 5 reps
2 sets X 285lbs X 4 reps
I like to have higher rep count when I am shocking my bench back to where it needs to be.

15 min intervals on c2 rower under 2:00 p 500m split
30 min bike at 120hrt resistance at 18
10 min intervals on c2 rower after biking

3 sets of lat pulldowns with close grip attachment X 180lbs X 10 reps with hesitation at the peak contraction.
3 sets of tricep cable pulldown extensions at 110 lbs X 10 reps

Last edited by kaboku68; 03/09/17.
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I vaguely remember the days when I could get a few reps with 285 laugh

but then again, I couldn't run 50k+ mountain races back then either laugh

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I am three weeks into training and I am a long ways where I should be. I am even behind for this year. Muscle memory is coming back but I am going to have to go to where I feel that I am overtraining without stressing things and then add some more compound exercises to my daily schedule.

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got a 5 mile run in this evening, temps in the upper teens, about 5" of new snow and still snowing!

[Linked Image]

[Linked Image]

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Grandson's 8th BD, sooooo ate cake, ice cream and had fun. Great day.


laissez les bons temps rouler
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squats-

2 sets 225lbs X 20 reps real slow and deep.
2 sets 315 lbs X 10 reps
2 sets of 365lbs X 5 reps
1 set of 385lbs X 4 reps( I broke form on 1 of these so I will have to stay here next week.)

Put those 53lb kettle bell deadlift x 5 sets X 50 reps in between sets.

100 reps of 4 plates(45lbs) on leg press machine.

5 sets of light curls from incline bench X 45lbs X 10 reps

5 sets of 110 lbs on ezcurl bar for upright rowsX 10 reps
5 sets of shrugs with 110, 85lbs, 90lbs, 75lbs, 65lbs. I did this to put back dbs in the right place because some idjit made a mess.

15 min of intervals 500m sprint then 100 m slow on c2

20 min of bike above 115hrt.


Last edited by kaboku68; 03/09/17.
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It's been so long that I posted a workout that it's a bit embarrassing... but that's one reason to be on workout threads (accountability) so...

30-mile hill ride


The CENTER will hold.

Reality, Patriotism,Trump: you can only pick two

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Originally Posted by mtwarden
got a 5 mile run in this evening, temps in the upper teens, about 5" of new snow and still snowing!

[Linked Image]

[Linked Image]


warden, you need to make that ugly dude quit following you around and photobombing.

And battue needs more glute work. He's lagging.



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I think he's following me around staring at my glutes!

bodyweight workout this evening

15x20 pushups
15x20 situps
15x20 air squats
15x5 pullups

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Day off club and day on at Sportys

Assembled a 325 lb Honda 7000 Eu Generator.
Hauled canoe off of hanger.
Undid four pallets of freight.
Hauled three Thule car carriers and the Thule sales rack up the stairs because the freight elevator is broken.

Got more Mountain Ops Supplements with my magic green card.




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Originally Posted by kaboku68
Day off club and day on at Sportys...


Got more Mountain Ops Supplements with my magic green card.



How do you like the Mtn Ops stuff? I use whatever has good reviews and is on sale, mostly ON.

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