Shoulder Press 16 168sec
Lat Pull Down 14 180sec
Leg Press 20 162sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds held. For leg press the pulley arrangement effectively doubles the weight. "TUL" = Time Under Load. I hold until failure or 3 minutes. If I reach 3 minutes I stop and increase the weight next cycle.
Shoulder Press: second attempt at this weight and failed 12 sec short of 3 minutes, TUL up 29 seconds. Lat Pull Down: first attempt at this weight and reached 3 minutes. Note that due to injury I could not do chest press last week so perhaps I benefited from a little extra recovery here. Leg Press: fourth attempt at this weight. TUL up 12 seconds to 162 so starting to close in on 3 minutes but man this one is really tough.
Once again weight or TUL up for all three exercises.
I started this static hold routine at the end of March and started using the 3 minute target from mid-August. I have made continuous progress though the rate of progress has slowed. The leg press is instructive. To reach 3 minutes it took me two attempts at 17, two attempts at 18, 5 attempts at 19 and today was my fourth attempt at 20. During this period my TUL at a given weight only went down once (on my third attempt at 19) so I would call that steady progress. I should note that I do leg presses every week while I alternate the upper body exercises from week to week.
Happy New Year to all. Looking forward to what 2011 will bring....
Sunday, December 26, 2010
Sunday, December 19, 2010
WOW 12/19/2010 #34
Chest NA
Row 14 180sec
Leg 20 150sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Up on weight or TUL for the two exercises attempted. Chest press: injured my shoulder/upper chest in Aikido on Friday and could not perform a chest press. Hope it is just a strain and not a tear. Row: 3rd attempt at this weight and reached the 3 minute mark. Leg Press: 3rd attempt at this weight (maximum for the machine). TUL improved by 55 seconds but still 30 seconds to go to hit 3 minutes.
Row 14 180sec
Leg 20 150sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Up on weight or TUL for the two exercises attempted. Chest press: injured my shoulder/upper chest in Aikido on Friday and could not perform a chest press. Hope it is just a strain and not a tear. Row: 3rd attempt at this weight and reached the 3 minute mark. Leg Press: 3rd attempt at this weight (maximum for the machine). TUL improved by 55 seconds but still 30 seconds to go to hit 3 minutes.
Sunday, December 12, 2010
WOW 12/12/2010 #33
Shoulder Press 16 139sec
Lat Pull Down 13 180sec
Leg Press 20 95sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds held. For leg press the pulley arrangement effectively doubles the weight. "TUL" = Time Under Load. I hold until failure or 3 minutes. If I reach 3 minutes I increase the weight next cycle.
Shoulder Press: first attempt at this weight and failed well short of 3 minutes. Lat Pull Down: fourth attempt at this weight and reached 3 minutes but just barely. Leg Press: second attempt at this weight. TUL up but just by 5 seconds so still a long way to go.
Once again weight or TUL up for all three exercises. Subjectively I did not feel as fully recovered as I would have liked going into this workout but can't really complain about the results.
Lat Pull Down 13 180sec
Leg Press 20 95sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds held. For leg press the pulley arrangement effectively doubles the weight. "TUL" = Time Under Load. I hold until failure or 3 minutes. If I reach 3 minutes I increase the weight next cycle.
Shoulder Press: first attempt at this weight and failed well short of 3 minutes. Lat Pull Down: fourth attempt at this weight and reached 3 minutes but just barely. Leg Press: second attempt at this weight. TUL up but just by 5 seconds so still a long way to go.
Once again weight or TUL up for all three exercises. Subjectively I did not feel as fully recovered as I would have liked going into this workout but can't really complain about the results.
Sunday, December 5, 2010
WOW 12/5/2010 #32
Chest 16 165sec
Row 14 158sec
Leg 20 90sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Up on weight or TUL for all exercises. Chest press: 1st attempt at this weight, almost made 3 minutes. Row: 2nd attempt at this weight. Improved TUL by 8 seconds. Leg Press: 1st attempt at this weight (maximum for the machine). TUL only 90 seconds. Maybe it will take a while to get 3 minutes at this weight.
Row 14 158sec
Leg 20 90sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Up on weight or TUL for all exercises. Chest press: 1st attempt at this weight, almost made 3 minutes. Row: 2nd attempt at this weight. Improved TUL by 8 seconds. Leg Press: 1st attempt at this weight (maximum for the machine). TUL only 90 seconds. Maybe it will take a while to get 3 minutes at this weight.
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