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Quote from: seifullaah73 on October 04, 2012, 08:38:10 am

can you give me an example how pull ups in terms of reps and sets would differ from low intensity and moderate intensity and high intensity.

thanks

Example- You can do 15 pullups.
Low intensity would be doing 5 pullups in 1 set and than resting for a a minute before doing another couple of sets of 5.
Medium intensity would be doing around 8-10 and than resting for a minute before doing another couple sets of 8-10.
High intensity would be doing 15/failure and than resting for a minute before attempting to do another 15.

This applies to other exercises. You can increase intensity by increasing the weight or reducing the resting periods. Likewise you can decrease the intensity by dropping the weight or taking much longer breaks between sets.

I have to achieve total 50 reps, low intensity would be like high sets low reps and so on with moderate and high.
Thanks.

NO. FUCKING NO. JUST DO SOME FUCKING PULL UPS.

LMFAO, I think you accidentally left your caps lock on, why 
can you help me how do i make pull ups easier i heard something about lifting from the elbows, how do you do that?
 

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs

Squat: warmup, 4x10@110kgs (+5kgs from last time)

Seated calf raise: 1x20@25kgs, 1x25@50kgs, 1x20@70kgs, 1x20@50kgs, 1x20@25kgs

Leg curl: 1x15@25kgs, 2x12-14@32kgs

This was really hard today, but felt good to get the squats done. Squatting with high bar and wide stance really kills the hams and glutes after 4 sets of 10, my legs are toast right now.

I think the best cue for me to get the proper depth on these squats is to focus on getting the calves and hamstrings to touch. I find when I try to achieve that position without thinking too much, my form is automatically better than when I'm actively thinking "break at hips, knees out, back straight, squeeze glutes" etc.

Hi

Thanks for your help.

I'm going to have to change the schedule you outlined for me. Because on friday i am packed till 6pm so will have to make that rest day.

This is what i have. Lower intensity before track training.

monday: weight training ( lower intensity )
tuesay: club training
wednesday: rest
thursday:  club training
friday:  rest
saturday: tempo work + weight training ( moderate intensity )
sunday: speed endurance + tempo (hill sprints, large reps of short distance sprints) only if i am not sore from yesterday

Couldn't even last a week without changing it could you lol. Seriously though, you can't just go to the gym after 6PM? Seems crazy to change your whole schedule just because you're busy on one day.

If you have to change it just do it on Saturday, and leave the rest as it was. You want to be fresh for your Tuesday track session, you don't want to have three straight days of exercise beforehand.

Another thing on intensity, I should have noted that you want to eventually have some high intensity lifting sessions. As a sprinter, you need to move a lot of weight quickly, so weight training should be more low rep heavier weight range eventually. Eventually though, not now - once you've been doing weights for a few months and your times are starting to plateau, then you could throw in a few weeks of high intensity stuff.

don't want too much rest days.
what do you think?

thanks

Yes you do. One thing you need to drill into your head is that right now you are still a beginner/novice level sprinter. If you do the track sessions, get stronger in the key lifts (squat, DL, calf raise variant, chins, dips, bench etc), rest and recover well, and eat right, you can make a lot of gains right now. You don't need to do much more at the moment.

But above all else, please stop the over-analysing of every training plan you make. Have you actually done much over the last few months apart from constantly making and changing training plans? It's more important to just get out there and train, and adapt as you go. Don't obsess over all the fine details.

Quote from: seifullaah73 on October 05, 2012, 12:03:04 pm

Hi

Thanks for your help.

I'm going to have to change the schedule you outlined for me. Because on friday i am packed till 6pm so will have to make that rest day.

This is what i have. Lower intensity before track training.

monday: weight training ( lower intensity )
tuesay: club training
wednesday: rest
thursday:  club training
friday:  rest
saturday: tempo work + weight training ( moderate intensity )
sunday: speed endurance + tempo (hill sprints, large reps of short distance sprints) only if i am not sore from yesterday

Couldn't even last a week without changing it could you lol. Seriously though, you can't just go to the gym after 6PM? Seems crazy to change your whole schedule just because you're busy on one day.

If you have to change it just do it on Saturday, and leave the rest as it was. You want to be fresh for your Tuesday track session, you don't want to have three straight days of exercise beforehand.

Another thing on intensity, I should have noted that you want to eventually have some high intensity lifting sessions. As a sprinter, you need to move a lot of weight quickly, so weight training should be more low rep heavier weight range eventually. Eventually though, not now - once you've been doing weights for a few months and your times are starting to plateau, then you could throw in a few weeks of high intensity stuff.

Quote from: seifullaah73 on October 05, 2012, 12:03:04 pm

don't want too much rest days.
what do you think?

thanks

Yes you do. One thing you need to drill into your head is that right now you are still a beginner/novice level sprinter. If you do the track sessions, get stronger in the key lifts (squat, DL, calf raise variant, chins, dips, bench etc), rest and recover well, and eat right, you can make a lot of gains right now. You don't need to do much more at the moment.

But above all else, please stop the over-analysing of every training plan you make. Have you actually done much over the last few months apart from constantly making and changing training plans? It's more important to just get out there and train, and adapt as you go. Don't obsess over all the fine details.

Hi

Thanks for the tip, i was wondering when i was going to get in the high intensity stuff, but now you have told me.

Yes, i just went to the gym testing my max rep and i am sore as hell, so i am def going to remove the monday workout. i thought since it is low intensity, it shouldn't be sore.

no i can't do gym after 6pm, it will be too late. Also i have to walk 20 min to gym and 20 min back.

I will try and do this

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

ok i can't start this week as i am sore, but i can do the friday you posted, if i wake up at 6:30, get ready, leave at 7:30, get to gym at 8 am, do my workout until 9:40 go to uni start my lecture at 10am and uni finishes at 6pm, if it was summer i would have been able to do it at 6pm.

i am currently doing pull ups, which is difficult for me as they utilize wide grip, i was able to only reach at 6 reps, which is bad, should i do chin ups as well.
or is pull ups and dips enough.

thanks

Yeh fkn hell seifullaah stop being a fkn pussy/troll and actually do some work instead of just making a million posts talking about it

*sorry for the hijack acole

Man , take this discussion to your journal or to a new thread!
No offence, but you are destroying one of the most interesting/hardworking/beasty journals on the forum.

When i was testing my max rep i got to 40kg, i didn't get chance to try 50kg, but after the 40kg, just straight after my hammies were super sore as well as my quads so i don't think it is DOMS, is it. I got to train today, which was quite good.

Right, DOMS is when you feel sore 24-48hrs after. You're probably not used to the rush of lactic acid that accumulates when you do a very heavy max rep. Now don't take this the wrong way, but I know 55kg girls who could squat 40kgs, so atm you are VERY weak for a sprinter. But that is a good thing! You have lots of room to improve, and you can improve quickly if you train consistently and eat enough protein/clean carbs/fats.

But yes, as vag has said, post your questions in your own journal and I'll keep an eye on it. I don't mind helping but these huge posts should be in your journal for your own reference.