Aerobic Isometrics

30 July 2010

Aerobic isometrics have been around for a while, but were little known to the public until Ironmind published Steve Justa's excellent book Rock, Iron, Steel. In a twist of the classic functional isometric contraction theory, where one exerts a brief 100% effort against an immovable object for 6-7 seconds, the contraction is longer but at a suitably lower intensity (30-40% is suggested).

I decided to use my long TNT cables for this. It is pretty much impossible to gauge the intensity of the contraction over such a long period of time, so the cables keep me honest - I stretch them to the desired position and hold them there for as long as possible. This is important: after 20-25 seconds the effort seems closer to 60%, and toward the end of the set my muscles are shaking badly and the handles are almost impossible to hold in position.

Some exercises were tough to set up with cables, so I reverted to the Universal Strength Apparatus sold by bodyweightculture.com - the best suspension device on the market, also doubles handily as a portable isometric power rack.

I used light cable resistance and aimed for one minute - long contractions. Made it on most sets, had to cut it short on a few of them. Some exercises I used were:

Bicep curl 3 positions
Tricep exercises - pushdowns, overhead extensions
Horizontal row 2 positions
Chest press 2 positions
Bent-over row 1 position
Straight arm pulldown to sides 2 positions

Some exercises used with the USA:

Deadlift
Bent press
Lateral raise

A few sets of one-minute wall sits

Etc., etc.

This is decent low-intensity work, burns like hell while you're doing it but doesn't strain the joints.It also feels like I could do it a few times a week without interfering with my other training.

R.I.P. Ronnie James Dio (10 July 1942 - 16 May 2010)

On May 16 Ronald James Padavona, who achieved world-wide fame under the name Ronnie James Dio, lost a six-month long battle with stomach cancer.

He will be remembered first and foremost as the vocal power of one of the most influential metal bands of all time, Black Sabbath, where he replaced another heavy metal icon, Ozzy Osbourne. Dio will later quit Sabbath and go on to form the band Dio with drummer Vinny Appice. At the time of his death he was also heavily involved in another project, Heaven and Hell, together with several former Sabbath musicians.

A heavy metal icon, Dio will be remembered for his extraordinary vocal performances, lyrics, and the "devil's horns" gesture which he popularized and turned into a symbol worshipped by metalheads across the globe. One of my favorite heavy metal vocalists of all time, he leaves behind a legacy of great albums and live performances from the golden era of heavy metal and beyond. A true legend. R.I.P. Ronnie James Dio.

5/3/1 Program - Week 35, Day 2

28 April 2010

Clean&press:

Warmup 2 sets
150 lbs x 5
170 lbs x 5
190 lbs x 9 (satisfied)

Right shoulder has been tweaked for a while, I don't think the benching and overhead pressing is helping things but it's not bad enough for me to stop. Yet.

I also think I am getting close to my limit in the C&P. This cycle will end at 215 lbs., which I hope to get, then the next target is 220. This is a considerable increase over my all-time best (especially done for reps) and I might have to back-track within the next cycle or two. We shall see.

Later in the day:

Back press GYG x 10 reps (another big PR, knocking on the door of the triple greens)

One-arm overhead press YGY x 10 reps each arm

Archer pull OOO x 5, ORO x 5

5/3/1 Program - Week 35, Day 1

26 April 2010

Bench press:

Warmup 1 set
215 lbs x 5
245 lbs x 5
270 lbs x 8 reps (mediocre effort)

Deadlift:

Warmup 2 sets
270 lbs x 5
300 lbs x 5
335 lbs x 12 reps (nice effort here)

Dips:

BW x 10
+45 lbs x 8
+70 lbs x 6
+90 lbs x 4

All I had time for today.

5/3/1 Program - Week 34, Day 3 Plus Cables

24 April 2010

Back squat:

Warmup 2 sets (50 and 110 kgs)
133 kgs (293 lbs) x 5
148 kgs (326 lbs) x 3
165 kgs (364 lbs) x 6 (very solid reps, probably had 2-3 more but I felt a pain in the lower abdomen so cut it short while the going was still good)

Hanging leg raise: 5 sets x 12 reps

Good-morning:

50 kgs (110 lbs) x 10
80 kgs (176 lbs) x 6
100 kgs (221 lbs) x 6 reps

EZ-bar curl:

37.5 kgs (83 lbs) x 5
47.5 kgs (105 lbs) x 5
57.5 kgs (127 lbs) x 3
67.5 kgs (149 lbs) x 1
70 kgs (154 lbs) x fail x 2 attempts (no cheat curls today)

Then later:

Back press YGY x 5, GYG x 5 (owned that sucker for a big PR)

Front lateral raise YY x 10 reps

5/3/1 Program - Week 34, Day 2

21 April 2010

Clean&Press:

Warmup 2 sets
165 lbs x 5
185 lbs x 3
210 lbs x 3 (doesn't seem like much, but my previous one-rep max was 205, so this is makes me a very happy camper)

Lost the bar after the third rep, tried to re-clean it twice, didn't work.

That's all I had time for today.

5/3/1 Program - Week 34, Day 1

19 April 2010

Bench press:

Warmup (2 sets)
235 lbs x 5
265 lbs x 3
295 lbs x 5 reps (pretty much all I had, but managed nice, clean repetitions)

Deadlift:

Warmup 1 set
290 lbs x 5
330 lbs x 3
370 lbs x 5 (wasn't really hoping for more - my legs and low back are still totally fried from Saturday's squatting)

Then alternated:

Hamstring curls x 3 sets
Seated rows x 3 sets (as to not aggravate back)

Dips:

BW x 10
+45 lbs x 6
+70 lbs x 4
+80 lbs x 4
+90 lbs x 4
+100 lbs x 3

Weighted and incline situps 4 sets.