UnderGround Forums
 

S&C UnderGround >> Training once per week


3/14/12 7:43 PM
Ignore | Quote | Vote Down | Vote Up
Taku
150 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Edited: 03/14/12 7:44 PM
Member Since: 1/1/01
Posts: 5911
 
 Hey Guys,

Just wanted to share a recent success story with you. I am working with man in his early 60's, but quite fit. He is an elite level bicycle rider.

I watched him workout in the gym and felt as if he was wasting time with his workout methods. I asked him if he would be willing to give a varied approach a try.

So, for the last month, we have worked out once every 7 days (1 x per week) doing the following plan.

Each exercise is done with a constant amount of weight. The goal is get as many full / perfect reps as you can in two minutes. So in other words, doing exercise  1. Pick up the bar and put it down as many times as you can, until the time runs out. If you get 6 reps, and then rest and then get 6 more, your total = 12 for the two minutes.

EXRCISES:

Trap Bar DL
Standing OH Press
Chin-Up
Bench Press
TRX Row
Leg Press
Weighted Crunch
Weighted Back Ext

WEEK 2.

1. 225 x 8 (never done it before)
2. 80 x 12
3. BW x 9
4. 115 x 15
5. TRX BW x 12
6. Leg press 360 x 30
7. Weighted 20 x 22
8. BW + 25 x 14

Week 3.

1. 225 x 12
2. 95 x 11 
3. BW x 12
4. 120 x 16
5. TRX BW x 17
6. Leg press 385 x 30
7. Weighted 27 x 24
8. BW + 25 x 22

Week 4.

1. 225 x 19
2. 100 x 17
3. BW x 15
4. 125 x 19
5. TRX BW x 20
6. Leg press 415 x 34
7. Weighted 30 x 25
8. BW + 25 x 21*

* Only thing that did not improve.

I did not include week one as it was mostly instructional. Anyway, this is cool stuff. This guy is not a beginner, and not a young man. He is really doing well.

TAKU 
3/14/12 9:14 PM
Ignore | Quote | Vote Down | Vote Up
Eel
6 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 1441
Did you notice any change in his body composition?

3/14/12 10:04 PM
Ignore | Quote | Vote Down | Vote Up
TerreM
Send Private Message Add Comment To Profile

Member Since: 4/24/06
Posts: 82
What type of exercises was he doing before?
3/15/12 8:21 AM
Ignore | Quote | Vote Down | Vote Up
Leigh
759 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 25994
Good stuff but not surprising results. Guy lifts weights and gets stronger? Shocker ;)

Do you think the 2 minute time limit encourages him to rush an exercise and potentially use bad form?
3/15/12 8:39 AM
Ignore | Quote | Vote Down | Vote Up
Jacks Wasted Life
38 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 10/25/08
Posts: 662
Interesting but not surprising to me. I'm getting my best size and strength gains ever lifting once a week. Phone Post
3/15/12 11:54 AM
Ignore | Quote | Vote Down | Vote Up
Ham and Egger
71 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 4/19/04
Posts: 3236
Fuck me I hope I can still do 15 pullups when Im 60.

3/15/12 12:09 PM
Ignore | Quote | Vote Down | Vote Up
Taku
150 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Edited: 03/15/12 12:09 PM
Member Since: 1/1/01
Posts: 5912

 Hi Guys,

All right let's see...

Eel, I did not measure his BFP% (proabably should have) He is very lean due to all of the cycling.

TerreM, He was doing BB clean and press, Push-ups, burpees, etc. His form was erratic and sloppy. He did not seem to be training with any intent and or purpose, just going through the motions.

Leigh, Actually it was (is) the opposite. I do not allow crappy / sloppy form and do not count anything but perfect (controlled full ROM) reps. I find that the two minutes (with some folks) will cause them to dig a little deeper to see just how many they can get in in the time allotted. They only get one attempt and they only get 2 minutes to get all the quality work that they can get done, done.

Jacks Wasted Life, I have many clients (both young and older) who get awesome results training only 1, hard, workout per week.

Ham and Egger, Me to...Hoping to be just as strong as when I was 30 (not sure if I will be).
 

TAKU

 
3/16/12 2:34 PM
Ignore | Quote | Vote Down | Vote Up
fraserme
Send Private Message Add Comment To Profile

Edited: 03/16/12 4:08 PM
Member Since: 1/27/03
Posts: 52
Hey Taku, I've played around with this type of format, but never really stuck with it to see what it could really do.

Is he still bicycling throughout the week? And do you give him enough time between sets to recover or do you keep rest times short for the metabolic affect?

thanks
Brian
3/16/12 5:42 PM
Ignore | Quote | Vote Down | Vote Up
ArthurKnoqOut
35 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 9/6/10
Posts: 1095
 you're a god amongst man !
3/16/12 10:34 PM
Ignore | Quote | Vote Down | Vote Up
JudoEd
Send Private Message Add Comment To Profile

Member Since: 8/3/03
Posts: 62
How much rest time between exercises? Thanks! Phone Post
3/17/12 10:25 AM
Ignore | Quote | Vote Down | Vote Up
bbyslvrbk
320 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 5/28/02
Posts: 3596
Taku, I am 40 & still an active competitor. I do kick boxing & bjj 4 days a week. The best thing is I only do strength & conditioning once a week & have had great results from it. My job is physical so I believe once a week helps without over doing it Phone Post
3/17/12 7:16 PM
Ignore | Quote | Vote Down | Vote Up
cfadeftac
Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 33
Taku,

Looks similar to an EDT workout, couple of questions though:

How did you select the weight?

When do you increase the weigth?

Still seems like a very good workout.

Andrew
3/18/12 5:24 PM
Ignore | Quote | Vote Down | Vote Up
Taku
150 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 5917
 Okay....

Yes he is still cycling. He is preparing for the Death Ride

He does at least 1 interval workout per week and one L.S.D. ride per week. He does do some indoor training as well as at least 1 long, outdoor ride per week.

Rest: I allow up to 2 min for rest, but if he wants to go sooner, I let him. This means that the total max time for the workout from start to finish = 30 min.

The approach I am using is nothing like EDT. I am using 2:00 for each exercise and focussing on 1, total-body workout with basic compound movements. 

I choose the weight based on on his current work + observation and experience.

I increase weight if and when he can work non-stop for 60-90 seconds. Remember the reps listed were the total completed within the two minutes (not the total completed on a single effort).

Hope all that is clear.

TAKU
3/18/12 6:09 PM
Ignore | Quote | Vote Down | Vote Up
crobrun
15 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 2924
My threads Phone Post
3/23/12 9:13 AM
Ignore | Quote | Vote Down | Vote Up
Taku
150 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 5928
 This weeks numbers:

TBDL = 230 x 14
OHP = 105 x 18
Chin = BW x 19
Bench = 130 x 17
TRX Row = BW x 21
Leg Press = 450 x 35
*Hanging Knee raise x 29
Back Ext BW + 25 lbs x 24

* Tried a new AB exercise

Remember this guy is 62. Doing pretty damn good if you ask me.

TAKU
3/25/12 8:19 AM
Ignore | Quote | Vote Down | Vote Up
cdueck
4 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 7/31/08
Posts: 886
 sub
3/26/12 1:42 AM
Ignore | Quote | Vote Down | Vote Up
Jorx
6 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/3/04
Posts: 4408
Why this choice of exercises over for example your 1-day a-week maintenance exercises you posted a few years back?
3/26/12 2:29 AM
Ignore | Quote | Vote Down | Vote Up
Leigh
759 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 26151
He is doing very well. Why such high reps? I know you have advocated higher reps in the past but being in the 20s is up there Phone Post
3/26/12 9:35 AM
Ignore | Quote | Vote Down | Vote Up
turducken
Send Private Message Add Comment To Profile

Member Since: 1/7/09
Posts: 9644
why is his bench so disproportionately weak? if the guy is overhead pressing 105 for 18 reps, how is it possible that he can only bench 130 for 17 reps??
3/26/12 10:16 AM
Ignore | Quote | Vote Down | Vote Up
cdueck
4 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 7/31/08
Posts: 887
 At what point do you increase the weights he is lifting?

Thanks
3/26/12 11:13 AM
Ignore | Quote | Vote Down | Vote Up
Leigh
759 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 26162
turducken - why is his bench so disproportionately weak? if the guy is overhead pressing 105 for 18 reps, how is it possible that he can only bench 130 for 17 reps??

Is it that disproportionate? Bench is approximately 25% higher than shoulder press - sounds about right
3/26/12 12:00 PM
Ignore | Quote | Vote Down | Vote Up
turducken
Send Private Message Add Comment To Profile

Member Since: 1/7/09
Posts: 9650
really? that doesnt seem right to me. if you can press 135, i seriously doubt youd only be able to bench 168.

it seems far out of whack. assuming a somewhat average weight, a 105lb overhead press is not strong, but its certainly not THAT weak. but unless you weigh 70lbs, a 130 bench is just insanely weak.
3/26/12 12:11 PM
Ignore | Quote | Vote Down | Vote Up
Taku
150 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Edited: 03/26/12 3:51 PM
Member Since: 1/1/01
Posts: 5940
 Hey Guys,

Jorx: I chose these exercises because I wanted a combination of things I thought would be effective as well as things he wanted to do.
 
Leigh: Remember, the reps are the total for the 2:00 minutes. He might hit failure at say 12, then drop the bar, re-group, and hit it again until the time runs out. So. These numbers are usually accomplished with three attempts (on average) during the 2:00 minutes.

Turducken: I think the main reason is the order of exercises. Think about it. By the time he gets to bench, he has laready trained very hard on three exercises. And, the OH press is first so his tris, and delts are already a bit fatigued.

cdueck: I will up the weights when he can do more than 60 sec of TUT without putting down the weight, and or if he can get more than 30 reps of the total of all attempts.

TAKU
 
3/26/12 12:15 PM
Ignore | Quote | Vote Down | Vote Up
Leigh
759 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 26167
Ah yeah forgot about that. Cheers
3/26/12 1:11 PM
Ignore | Quote | Vote Down | Vote Up
cdueck
4 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 7/31/08
Posts: 888
 Thanks, I think I will give this a try. I have been doing the super slow method and have stalled on everything but leg press(I do leg press last) which is going up weekly. I really want to hit the same level of fatigue that I am hitting with the super slow so hopefully this works as well.

Thanks again
Chad

Reply Post

You must log in to post a reply. Click here to login.