This entry was posted on 9/14/2007 11:37 AM and is filed under uncategorized.
Endurance work this morning. I originally planned to move up to running 80% of my distance, but I felt good, so I ran it all. Even as I finished, I was thinking it was easy and I could do more. Man I wish the weights worked like this for me. I followed the run with some mobility work and cooled down by taking out the trash.
Next week I will stick with this distance and focus on completing the run a few more times. Once I have that down, it will be time to start alternating between runs for distance and runs for time.
9/15/2007 11:25 AM
StephenB wrote:
Scott, If your goal is weight loss, low rep (1-5), heavy weight (85%-95% 1RM with deadlifts/squats) would be a good complement to the brief aerobic training you're doing. It requires less recovery time, builds strength, and conditions more muscle tissue.
By the way, when are you going to get back to the deadlift? You PR'd in May with 275, but from the looks of your video, you could have put up another 25 lbs.
9/15/2007 11:53 AM
Scott Styles wrote:
Stephen, the primary reason I'm doing the running right now is the heavy weights burnt me out. Every time I go back, I rush into things and hit my wall again, which seems to result in me getting weaker. I have comitted to holding my strength steady until I stop running in December when it is cold.
Once the good weather has passed, I will return to the weights as my primary focus. I will reduce the weight loss to at most 1lb a week, possibly holding at 175 until winter passes. This is when I expect to knock a number of items off my goals list and bring my deadlift to build back up. 315 should go sometime in 2008.
9/15/2007 1:08 PM
StephenB wrote:
Scott: Good luck and I'm glad to see you're still getting after it.
Traditional strength programs affect almost everyone the same - you get strong but require lots of recovery to avoid burnout or risk injury. I've been there and done that.
I am recommending something non-traditional - 5-10 reps total in a workout for a given exercise. Here's an example using your 275lb deadlift:
247 x 2 (5 min rest)(90% of 1RM) 247 x 2 (5 min rest) 233 x 3 (5 min rest)(85% of 1RM)
"Burnout" is impossible due to the low volume, injury is unlikely if the lifts are properly executed and you're building strength without adding mass.
I haven't put in the time to learn deadlift form well enough that I feel confident playing with 85-90% of my 1RM twice a week. That, coupled with the fact that I am making steady progress towards my primary goal, means I'm going to stick with my plan for the fall.
However, I plan to use the spring time to run again, and I do think you know what you are talking about. I will get my form in gear over the winter and try this approach for my spring training cycle.
