More lifting, less climbing. Road to more speed and strength. With pics!
Hey all,
Decided to start keeping a log. It might keep me consistently going to the gym rather than the once every 2 months. If you see me slacking off, call me out!
Goals are more strength, speed and leaning up a bit in hopes of getting hired by a police or fire department.
The way I'll be doing this is 2-3 full body weight workouts a week and one Crossfit/Navy Seal/Plyometric/MMA type workout to keep things interesting along with cardio and some climbing.
Reminds me a of a quote "Muscle men grow on trees. They can tense their muscles and look good in a mirror. So what? I'm more interested in practical strength that's going to help me run, jump, twist and punch." Sums up my thoughts.
These are the pics of where i'm starting at:
Any comments, please post them here.
Here's to a good year! [img]/images/graemlins/cool.gif[/img]
Re: More lifting, less climbing. Road to more speed and strength. With pics
What a great place to start from, Marc. You can tell you're a climber with arms like that. Good luck with the program. We'll be keeping an eye on ya! [img]/images/graemlins/wink.gif[/img]
Re: More lifting, less climbing. Road to more speed and strength. With pics
Marc,
If you do with the rest of the body what climbing has done for those arms, you have nothing to worry about. I look forward to seeing your progress.
Re: More lifting, less climbing. Road to more speed and strength. With pics
More lifting and less climbing!!?! Wha.....??? Ahhh - that title alone of you log pains me as someone who hasn't even been on an indoor wall in the last 12 months. My climbing gear hangs in the closet, mocking me.
[img]/images/graemlins/smile.gif[/img]
That being said, good luck. I imagine your lower body will benefit from the lifting if you have been mostly climbing. And, just a quick question: we've been trying to find someone besides JP who can do a 1-arm chinup. I imagine you can do one, no?
Re: More lifting, less climbing. Road to more speed and strength. With pics!
Awesome, looks like so much fun! I would much rather spend my day, any day, doing that than going to the gym for a 10x3 of front squats. Thanks for sharing the pictures.
Re: More lifting, less climbing. Road to more speed and strength. With pics!
You're welcome. I've read that you're the Crossfit aficionado around here. I'm looking for a Crossfit type workout that will work the whole body and add a little bit of "ooomph", something that will boost the muscular endurance up a bit. Something I can do once a week incorporated with 2 weight workouts a week. Any recommendations? Right now, i'm looking at the 100pullups, 100 pushups, 100 situps and 100 squats workout.
Re: More lifting, less climbing. Road to more speed and strength. With pics!
I don't know what aficionado means, but I have done a fair amount of Crossfit [img]/images/graemlins/wink.gif[/img] I think your choice is going to need to depend on your other workouts and your current weaknesses. Rather than the one you listed I would suggest something more like a modified "Cindy" do 20-30 minutes of as many rounds as possible of 5 pull-ups, 10 push-ups, 10 sit-ups, and 15 squats. For a repeated workout I think it is a better choice because of the higher power output and the greater metabolic effect.
If you need a bodyweight routine, I think this is probably the best option; but otherwise there are some others that I would suggest mixing in: "Fran", "Elizabeth", and "Diane" are all supersetted workouts of 2 exercises for 3 rounds(sets) with fewer reps each round: 21, then 15, then 9. The pairings are: thrusters and pull-ups; cleans and dips; and finally deadlifts and handstand push-ups. I think that these are great pairings, and make for really quick but demanding workouts. They definitely give you "ooomph" but maybe not quite as much muscular endurance. If you ask me though, 45 reps of 2 exercises in under 10 minutes is plenty of endurance.
Tabata intervals with just about any exercise or combination of exercises will make a good choice too. 4 minutes of intervals of 20 seconds max effort work : 10 seconds rest. You want to typically shoot to be in the 5-15 rep range per interval. "Fight Gone Bad" is another good option. It is 5 exercises, each done for a minute with no rest inbetween, rest a minute, then go again for 3 to 5 total rounds. The exercises are: wallball, sumo deadlift high pull, box jumps, push presses, and rowing(I sub burpees).
Another one of my favorites is "Linda" aka. "3 bars of death" It is 10 rounds(10 reps, then 9 reps, then 8 reps ... finish with 1 rep) of 3 exercises: deadlift, bench press, and clean. Idealy you set up 3 bars 1.5xBodyweight, bodyweight, and 0.75xBodyweight and storm through all 55 reps of each circuit style as fast as possible(scale the weights so you can finish under 40 minutes, estimate light the first time).
There are so many good options that it is hard to choose just one. It might be fun just to log on and pick the most metabolic demanding workout since the last you did. That would help ensuer variety, and keep you from overworking your strengths at the expence of your weaknesses.
Re: More lifting, less climbing. Road to more speed and strength. With pics!
great pics Marc!
And I agree with Buk that Fight Gone Bad and "Cindy" would be excellent options for you. sub in different movements if those get boring. Do Tabata Something Else too - which I think might be better than the 100 of everything.
I think that would provide a great starting point for strength endurance.
Re: More lifting, less climbing. Road to more speed and strength. With pics!
March 7th, 2006
(Right now just following my ice climbing regimen to to get the body used to lifting on a more regular schedule and not suffer excruciating DOMS)
15min warmup on Elliptical
Lat Pulldown 3x12
Shoulder Press 3x10
Bench Press 3x10
One arm rows 3x10
Dips 3x12
Rear Delt Fly 3x10
Various AB Stuff
15min Rowing Machine
2 More workouts, 1 outdoor climbing session and 5 days to go before climbing ice in Switzerland for 2 weeks and travelling around Scotland for 1 week. Hopefully I will be able to keep something up while i'm there.
When I get back, then i'll start a more serious program, New Rules possibly??
Re: More lifting, less climbing. Road to more speed and strength. With pics!
MOUNTAIN MARC.. do you know "Les Hautes Gorges de la Rivière Malbaie" north east of Québec City ?
This is a picture I took hiking, from the Accropole des draveurs, but I've also been canoeing there.. the reservoir, and the river that goes down to the St-Lawrence.. very beautiful.
I heard that it is a very popular / well known place for Ice-climbing. La Pomme D'or.
In the winter Hautes Gorges Park is the mecca for Eastern Canada’s ice climbing with its famous Pomme D’or route which at 350m is the highest to be found in Eastern Canada. The Pomme D’or or ‘Golden Apple’ is so named because of the caramel coloured ice.
Re: More lifting, less climbing. Road to more speed and strength. With pics!
HI Marykaa,
I've never been there yet. I was supposed to go this winter to climb "La Pomme D'or" but plans fells through. Next year hopefully. It's definitely on my tick list!
Haven't hit a gym in a while but Switzerland has been keeping me quite fit. My legs haven't hurt like this in a long time. Plus I have to keep up the activity so all that Swiss food doesn't end up on my waist.
Here's a summary of what has been done:
-3 days downhill skiing at resorts.
-2 days backcountry skiing (skiing up a mountain, then skiing down. Calorie killer, especially carrying all that avalanche gear.)
-2 days of ice climbing
-2 session in an indoor climbing gym
-1 hike up a mountain
I'm here for a few more days before hitting up Scotland for a week then back to the gym.
Ciao for now!
__________________
GLOBOGYM - We're better than you, and we know it!
Haven't hit a gym in a while but Switzerland has been keeping me quite fit. My legs haven't hurt like this in a long time. Plus I have to keep up the activity so all that Swiss food doesn't end up on my waist.
Here's a summary of what has been done:
-3 days downhill skiing at resorts.
-2 days backcountry skiing (skiing up a mountain, then skiing down. Calorie killer, especially carrying all that avalanche gear.)
-2 days of ice climbing
-2 session in an indoor climbing gym
-1 hike up a mountain
I'm here for a few more days before hitting up Scotland for a week then back to the gym.
Ciao for now!
You are much hated in these parts. Damn you! :p
__________________
***
Today's mighty oak was once just some nut who held his ground!
Oh well, seems I'm always hated when I'm gone on vacation. None of those Cancun sunbathing, getting piss-drunk, laying on a beach doing nothing vacations for me. Always got to have some sort of adventure and I usually come back more tired than when I left.
Now I'm back and need to hit the gym again. (Note: must order New Rules.)
Pictures to come....
__________________
GLOBOGYM - We're better than you, and we know it!
For some reason, the two bottom pictures get automatically resized through photobucket and I have no idea why. Anyone know of a better site to host images.
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GLOBOGYM - We're better than you, and we know it!
Last edited by Mountain_marc : 04-05-2006 at 05:07 PM.
excellent pictures, and am extremely jealous of your adventurous vacations, keep it up, and i have no doubt that time in the gym will pay off exponentially for someone as active as you.
-faraz
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"Obsession is a word that lazy people use to describe the Dedicated."
More lifting, less climbing. Road to more speed and strength. With pics!
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