DanMartin
Sancta Simplicitas
Posts: 15102
Age: 56
Registered on 04-04-04
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Re: Need routine for maximum reps at body weight
12-19-06 04:54 PM - Post#248164
May I suggest looking at all the websites that cater to the NFL combines. I bet the workouts used to get maximum reps with 225 for the bench press may be apropos.
Cognosco, Sudo, Rideo
More suicides have been commited by a knife and fork than any other weapon.
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JimC
IOL rocks!
Posts: 509
Age: 50
Loc: SLO, CA
Registered on 04-25-04
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Re: Need routine for maximum reps at body weight
12-20-06 08:23 PM - Post#248165
I believe the mile comes first, then
bench press, broken set as needed to
21 reps.
Thanks for the ideas.
churioz please keep us informed on
your progress.
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churioz
Haven't posted much
Posts: 7
Registered on 12-16-06
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Re: Need routine for maximum reps at body weight
01-21-09 01:00 AM - Post#520406
I'm doing the Arnold Pump and Run again in 2009. Way back then (at time of post), I ended up doing 18 reps of 180 (came in overweight) and ran around 22 minutes for 5k. This year the race is March 8, 2009 and I've increased my running efforts. I hope to better both marks. I'm doing a 5k time trial this weekend and am doing 20 reps for 175. I like some of the additional info that has surfaced since I last visited and will implement the suggestions. Thanks for all your help.
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churioz
Haven't posted much
Posts: 7
Registered on 12-16-06
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Re: Need routine for maximum reps at body weight
01-21-09 01:03 AM - Post#520407
btw, I've been trying to find an article that I uncovered some time ago that suggested taking the target weight - 175 and doing that once a day, every day, for max repetitions.
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Marooned Mike
SgtTTTT
Posts: 4426
Age: 50
Loc: California Republic
Registered on 02-20-07
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Re: Need routine for maximum reps at body weight
01-21-09 01:36 PM - Post#520526
Another approach is to do 3-to-5 reps several times during a day, daily (or almost daily*) for about 5 or 6 weeks, then you'll be so used to moving the weight that on test-day you'll easily get 20 reps (maybe even double that & beyond) -- at least this system works for pull-ups.
Give yourself 3-to-6 days off prior to the contest so that you'll be full of energy & feel relaxed & ready (doing so isn't a must, but it can help you feel good for contest-day... & carb-up & guzzle water the eve before the contest... guzzle water each eve to help keep you hydrated so that your energy-level won't suddenly plummet... & a sugary candy-bar before a long run won't hurt).
Can take a similar approach with running, only go for short (1-to-1.5 mile) quick runs usually only once a day, 3 days a week (occasionally more) & occasionally toss in a moderately-long run every 3-or-4 weeks & you'll be ready for the long-run when it comes* -- Good Luck  
* I used to use a different approach with some success when in the Corps (my approach called for more distance & it gave me fairly-decent 3-mile run-times, but it left me thin), yet I noticed that folks that used an approach like the one I just recommended did very well (they got decent-to-excellent 3-mile run-times while keeping their muscularity & strength).
2009 Motto: Thinking Positive, Being Positive
"Start out easy & don't compete against anyone but yourself." -- Steve Reeves
"...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett
"Weight training is successful when you perservere." -- Mike Dayton |
Edited by Marooned Mike on 01-21-09 02:00 PM. Reason for edit: Correction
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DanMartin
Sancta Simplicitas
Posts: 15102
Age: 56
Registered on 04-04-04
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01-21-09 02:25 PM - Post#520536
Switch up from time to time with dips, chins, elevated push-ups and dumbbell bench press.
Cognosco, Sudo, Rideo
More suicides have been commited by a knife and fork than any other weapon.
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churioz
Haven't posted much
Posts: 7
Registered on 12-16-06
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01-21-09 11:32 PM - Post#520700
I tried the density training routine suggested above. I attempted the 12 sets of 5 and did each set on the minute.
I was fine until the last three sets where I could only get 4, 3, and 3.
Still, I was pretty happy with that start. Luckily, I have 6 weeks til the competition which will give me a little time to experiment with this density training. Btw, why is it called density training?
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Steve Wedan
Aging lion, hopeless romantic, lucky bastard
Posts: 2297
Age: 55
Registered on 03-30-04
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01-28-09 10:23 AM - Post#522615
I tried the density training routine suggested above. I attempted the 12 sets of 5 and did each set on the minute.
I was fine until the last three sets where I could only get 4, 3, and 3.
Still, I was pretty happy with that start. Luckily, I have 6 weeks til the competition which will give me a little time to experiment with this density training. Btw, why is it called density training?
Because you're systematically doing more reps in the given time periods. Reps/time = density.
If you're not getting all sets of 5, you could keep at it until you get those reps, but in the interest of getting a little momentum going, you might cycle back to 15 sets of 4 -- even 20 x 3 -- for a workout or two. Ramping up from easy to hard is a time-tested way of increasing performance relatively safely. You've got the time, and in your enthusiasm you wouldn't want to peak out early.
Steve
The fields of play: Art. The game: Iron. The doorway: www.athletic-art.com.
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churioz
Haven't posted much
Posts: 7
Registered on 12-16-06
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03-08-09 10:56 PM - Post#534221
Well, my best workout was 8 sets of 6 with the density training and then 4,3,3 to finish. Thanks for the help. I did 25 reps of my body weight (175) which was a PR by 7 reps. Ran a pretty good 5k of 19:35 and placed 52nd among men and 59th overall. Thanks for the suggestion. It worked out great. I plan on doing the Flying Pig (Lord's Gym) Pump and Run in May.
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churioz
Haven't posted much
Posts: 7
Registered on 12-16-06
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03-08-09 10:57 PM - Post#534222
Oops, meant 4 reps then 3 reps to finish above.
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