Sunday, November 30, 2008

Around the world (or in this case gym) in 80 days (or in this case..50 exercises).

I didn't get a chance to do the 'Bench Press' related stuff this weekend but I WILL do it early this week.

We did a recovery circuit session in the gym today...it was basically a 'gym tour'.

It went like this:
Upper Body Horizontal or Vertical Pressing - Push Ups, Incline DB Press, Flat DB Press, Floor Press, Bench Press, Flat DB Flyes, Incline DB Flyes, Shoulder Presses, Lateral Raises...etc etc.

Trunk Work - Sit Ups and all variations there of, Bridging, Ab Pull Downs, Back Extensions, Natural Reverse Hypers.

Legs - Back Squats, Front Squats, KB Squats, Leg Press, Plate Squats, Deadlift variations, Lunge variations.

Upper Body Horizontal or Vertical Pulling - Lat Pull Down variations, Pull Up variations, Chin Up variations, DB Rows, Bent Over Rows, Upright Rows...etc etc.

...and more Trunk Work.

The way we did it today was in 45 second work periods with a 15 second change over. We did 10 minutes of work...had a 2 minute work break and we did 5 blocks in total.

So to give you an example 1 work block may have looked like this:
1. Bench Press
2. Sit Ups
3. Leg Press
4. Barbell Rows
5. Natural Reverse Hypers
6. KB Shoulder Press
7. Hanging Leg Raises
8. KB Squats
9. Lat Pulldowns
10. Back Extensions

Then we took a 2 minute water break and then did a whole different block of exercises.


The circuit worked looked like this...5 blocks of 10 minutes with 2 min water breaks.

Nasher was having some problems with ball security so we did 3 sets of 30 seconds of the following with 2minutes recovery between sets.


He really didn't want me to take that medball off him.

8 comments:

Matt said...

yeah, he was like a pitball not letting go then! but you know how to sort them out right?

garrett said...

sweep the leg !

lylemcd said...

Wow, this blog turned into gay porn a lot faster than I would have expected.

Lyle

Angelo Pollice said...

Will,

conditioning/endurance/work capacity stuff or whatever people would like to call it, never was my strongest point (understanding or performance).
And I have quite some trouble seeing/understanding the bigger picture in some of your (conditioning) workouts.
And thats not just because I keep reading your blog past my bedtime...
I've searched the archives and found 2 blogposts that gave me a bit more understanding:
http://willheffernan.blogspot.com/2008/05/sunshine-all-weekand-what-do-i-wake-up.html
http://willheffernan.blogspot.com/2008/05/questons-regarding-conditioning-work.html

my question though:
are there any other posts where you explain a bit more about how you target conditioning/endurance stuff which would make it easier for me to understand those workouts?

thx
Angelo

Will Heffernan said...

Matt said...
yeah, he was like a pitball not letting go then! but you know how to sort them out right?
It was just like that actually.

garrett said...
sweep the leg!
That is my instinct now.

lylemcd said...
Wow, this blog turned into gay porn a lot faster than I would have expected.
My fat log updates should of been all the 'heads up' you needed.

Angelo Pollice said...
Will,
conditioning/endurance/work capacity stuff or whatever people would like to call it, never was my strongest point (understanding or performance).
And I have quite some trouble seeing/understanding the bigger picture in some of your (conditioning) workouts.
And thats not just because I keep reading your blog past my bedtime...
I've searched the archives and found 2 blogposts that gave me a bit more understanding:
http://willheffernan.blogspot.com/2008/05/sunshine-all-weekand-what-do-i-wake-up.html
http://willheffernan.blogspot.com/2008/05/questons-regarding-conditioning-work.html

my question though:
are there any other posts where you explain a bit more about how you target conditioning/endurance stuff which would make it easier for me to understand those workouts?
All the workouts are done to meet specific needs rather than general ones. So unless I know what workout it is I'm not sure where to begin explaining it.

Angelo Pollice said...

Ofcourse.

Which where the specific needs you targeted at with this 'around the world' workout?

Second I'll use your Day 1-7 of training blogpost to specify my question:

On tue u did 5x500m (60'rec)and on Wed 10x150(30/45'rec) at the beginning and end of your workout.

On friday 20x250 (30'rec) and 10x500 (60'rec).

which where the specific needs you where trying to meet, burn cal.? what was the rational after these reps and distances?

thx
Angelo

Will Heffernan said...

Angelo Pollice said...
Ofcourse.

Which where the specific needs you targeted at with this 'around the world' workout?
It was just a recovery session.

Second I'll use your Day 1-7 of training blogpost to specify my question:

On tue u did 5x500m (60'rec)and on Wed 10x150(30/45'rec) at the beginning and end of your workout.

On friday 20x250 (30'rec) and 10x500 (60'rec).

which where the specific needs you where trying to meet, burn cal.? what was the rational after these reps and distances?
Bad examples...not your fault...just not a good example. That work is really just me getting back into training. I've have gone into what will become more and more serious training as time moves on and you'll get a much better idea of what my endurance/cardiovascular work will look like in January than any idea you'll get from what you see right now. I will be doing a VO2 max/anaerobic threshold/power testing on the rowing ergo with full blood and gas analysis over the next couple of weeks when I can schedule the time for it and I will lay out my plan for me after that.

I will find some better examples for you this week...if I don't...just remind me.

Jonathan said...

Will said:
I will be doing a VO2 max/anaerobic threshold/power testing on the rowing ergo with full blood and gas analysis over the next couple of weeks when I can schedule the time for it and I will lay out my plan for me after that.


My gas stinks, does that mean it's good??