Greekgoddess

We all get carried away with wanting results quickly. Lifting less than last week may well help - a change is as good as a rest sometimes. I change the weight I lift according to how I feel in the gym, I think going for increasing poundages can be very distracting from good form! I always use good form, no cheat reps! Most of my lifting is done slowly as well, no hoisting up the bar to get a better poundage in!

MrGum

Did my first proper Madcow session today. The warm-ups felt v. light, but the heavy triples were ... heavy.
I'm not going to post up the routine, can't be bothered to type it all out.

Lats
Squat
Bench
Deads

The rep. pattern is 5,5,5,5,3,8.

Then I went and worked the bags a bit. Trying to get my reverse turning kick working better. Some progress.

Actually feeling a bit knackered today - hay fever I think.
mark

Incredible Bulk

sod throwing them exercises together in one session and trying to go heavy!

mad it is lol

how many times a week will you do this?

MrGum

Not as mad as what I usually do which is 5x5 on the top weight I handle.

I've had to fiddle the program to fit my week (I train at home twice and at the gym once). It'll be like this

Mon
Lat Pull Down (moving to chins when I am stronger)
Squat
Bench
Deadlifts
6 sets, first four are 5 reps each, ramping up, then a "heavy triple", then 8 on the poundage used for set 3.

Weds
SLDL
Clean
M.Press
Row
5x5 - ramping up

Sat
Floor Bench
Row
M. Press
Squat
all 5x5 (ramping up) except squats which are 20 reppers on whatever I can clean (about 60 kg).

Thanks for your comments, Incredible Bulk, I can't rep you yet as I have given out too much!
mark

MrGum

Didn't do planned run yesterday.
Did it today. 6x6mins fast (that was the idea anyway). Felt crap, just never got into it. Oh well, at least I did it
Can't go fell-running tonight as the wife is going out. Will do my weights session then.

mark

MrGum

M. Press
Rows
SLDL
Cleans

Madcow style 5x5 on SLDL and Cleans; 5,5,5,5,3,8 on M.Press and Rows.

Felt like a good session!
mark

Incredible Bulk

what weights were you shifting?
i get embarresed over some of my lifts but its a good way to show progression no matter the weight.

MrGum

Thanks Incredible Bulk.
I am deloading because progress was stalling, which is why I didn't bother with poundages. Since you ask ...

M. Press - heavy triple was 40kg
Row - heavy triple was 44.5kg
SLDL - last set 81kg
Clean - last set 43kg


mark

guinness

we seem to share some common goals so here are my thoughts:

I have been a runner since my mid 20's running 25 to 60 miles per week and up to that time lifting weights 5 or 6 days a week, somewhat obsessively. Since then I have tried to juggle both to run faster, bulk up, get stronger and get leaner. I have tried just about everything naturally to accomplish all this and will not come as a big surprise to hear that you can't achieve all at the same time.

When I have been sccessful is when I dedicate 6 to 9 months to one of these goals and then reassess onece accomplished. To run fast times or complete marathons requires absolute dedication and takes a significant tll on the body. Lifting hard at the same time will just run you down, so to speak. On the other side when trying to bulk up and build strength it needs some serious eating - which is tough when I dont like the feeling of being stuffed and bloated all the time but is absoutely necessary.

Then there is somewhere in the middle where you lift hard and use cardio to control your bodyfat but this will accomplish no running goals so be clear about that. This can be productive and is where I am now, finally, but needs long term dedication and consistency. If you can a competitive nature like me you will want your runs to be faster and longer and wont settle for easy runs all the time. Once you start to push your runs you compromise you strength and size, for me that is absolute fact.

So my advice is to select one goal and go after it and then reassess when the time is right. Everyone wants it all but few can have it.

MrGum

Thanks very much for your post, Guinness. From your first sentence it sounds like we are similar: that's exactly what I am like.

I did a Marathon in May (3:41). I will probably not do another one soon - mainly because I found the long runs really hard to fit around work / family.

I enjoy the half maras and am doing Leeds in Sept. I also enjoy a bit of fell-running.

So this is how my week should look:

Mon Lat Pull Downs, Squat, Bench, Deadlift
Tuesday Intervals
Wednesday Rows, M. Press, SLDL, Cleans. Fell Run (Macc Harriers)
Thursday Kickboxing
Friday Intervals
Saturday Floor Bench, Row, M. Press, Squat (20 reppers)
Sunday Long Run (11 miles)

So, I am only running 4 times a week. But I don't bother with easy/recovery runs.

I am trying to strike a balance. I want to get stronger and still run well. I am not as fast as you and in a way I don't mind if my times stay similar to what they are now. But I do want to get stronger. I love lifting.

This probably won't work, but I am gonna try.
Any more comments will be much appreciated.
mark

fozyspilgrims

Whats the story with the Avator Mark?

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guinness

well this is a very punishing routine so I am sure you are eating to maintain it. The other thing is that this is absolutely a running program. My wife races elite ironman and i have seen some of her routines look not far from this (with a 200k bike thrown in). You could centre a whole 1/2 marathon on 1 interval session and the 11 mile run. Really what it is is a an intermediate 1/2 mara program with weight replacing recovery runs.
From what you say I really think 6 months of lifting hard and eating would put you into a different place and is worth thinking about.

MrGum

Yeah - I eat every 2 hours lol! Am currently 12st, was 11st 6lbs when I started current programme (just after my marathon on 17th May).

I suppose you are right. In some ways running is my 1st activity. But I do lift as heavy as I can - I am following Madcow's 5x5 at the moment.

I'm sure you are right. I'll certainly think about it. Maybe after the Leeds half. Trouble is I want it all - as you mentioned in yr prev post.

Thanks for the replies, mate!
mark

MrGum

Vajrapani. In Buddhism there are lots of bodhisattvas.
Bodhisattvas are basically beings (real or imaginary) who have sworn an oath to keep being reborn into the world until all beings have been saved.
It's like the opposite of just trying to get enlightened oneself and to hell with everyone else.

The idea is that they embody different aspects of enlightentment. Some are really gentle and compassionate (like Green Tara) others (like Vajrapani) kick ass. He's the bodhisattva of power and energy!

mark

MrGum

Couldn't go to kickboxing tonight. We are going on holiday on Saturday and so we are just too busy .
Slightly concerned about what to do over the holiday. Won't be able to do weights. I will be able to run and do kickboxing (my father-in-law will do pad-work with me). I think I will just eat a bit less and hopefully not put any fat on!
Popped into Boots today and stupidly went on the "guess your bodyfat" machine. It said I was 33% fat. I chucked my smart card in the bin. Okay I may be 22, but no way am I 33%. Stupid thing!!

mark