Some questions on the Workout of the Week.

Dragan

Hey guys,

One or two questions about the Workout of the Week!

Are people doing them? We've had two people post other than me, and I know one other girl who is doing them but are other folks doing them? If not then why not, as there seemed to be a lot of interest when the idea first game up? Are the not what you expected? Too hard? Too easy? Are you doing them but not posting times and if not, why not?

I can only make these better if people post feedback, so if something is up with them please let me know!

hunnymonster

<feedback>
Dragan, I'm not doing them because I'm still working off the stuff g'em gave me and getting to grips with those basic lifts.

That said, I've really enjoyed reading about them and would certainly like them to continue as a reference for when I'm a bit more experienced.

</feedback>

c - 13

Only saw the W.O.D sticky now due to this thread, will give last weeks a blast when I get home tonight hopefully and this weeks on thursday.

brianthebard

I think I can try this weeks out, its tough but I can do all the lifts, been practising the power cleans. Question on the squats though you mean bodyweight on a bar or just your own bodyweight?

Dragan

brianthebard wrote:

Question on the squats though you mean bodyweight on a bar or just your own bodyweight?

Just your own bodyweight! Will change term in original post to "free squats"?

Dr4gul4

I havent started doing them just yet, as im still only new to this weight lifting lark and the squats are pretty much destroying me at the moment.

Dragan

hunnymonster wrote:

That said, I've really enjoyed reading about them and would certainly like them to continue as a reference for when I'm a bit more experienced.

Eh, you could run, swim or cycle me into the ground....you can do whatever the hell you want!

g'em

Ah, I've a reasonably valid excuse for not doing them yet Going to try and do this week's one within the next few days though, looks like.. erm.. "fun"??? :rolleyes:

Dragan

g'em wrote:

Ah, I've a reasonably valid excuse for not doing them yet

Liar. Can't believe you had the audacity to complain about DOMS to me yesterday as well.

*runs and hides *

g'em

Dragan wrote:

Liar. Can't believe you had the audacity to complain about DOMS to me yesterday as well.

I know, I'm such a cheeky mare Oooh, and you realise that since I didn't really get around to celebrating properly over the weekend it's going to be your responsibility to see that I do it in style on Saturday????

Kinetic^

Kind Sir, I haven't tried it yet. Will do on Sunday/Monday of this long weekend.

g'em

on this weeks WOTW what's bw % for the power cleans for scaling up?

Dragan

g'em wrote:

I know, I'm such a cheeky mare Oooh, and you realise that since I didn't really get around to celebrating properly over the weekend it's going to be your responsibility to see that I do it in style on Saturday????

Don't i always?

Dragan

g'em wrote:

on this weeks WOTW what's bw % for the power cleans for scaling up?

75%

g'em

Dragan wrote:

75%

aw crap. 60 kilo PCs it is for me then

Hanley

Hmm I think I might give this a crack on Thurday or Friday. It'll probably kill me.

So scaling up on the PC's is 75%, what about the squats?

g'em

Hanley wrote:

Hmm I think I might give this a crack on Thurday or Friday. It'll probably kill me.

So scaling up on the PC's is 75%, what about the squats?

lol, what happened to staying away from the gym for a full week?!? I can't wait to get back in there either

It's free squats, but you could do light weight ones if you needed to. Ahh, bring on the lactic acid buuuuuurn!!!

Dragan

Hanley, I'd say you could so a lot more than 75% on the Power Cleans if you feel like it.

The Squats may not seem like much, but when your looking at round number 10 with a few minutes to go i guarantee you'll have rubber legs and burning lungs!

t-ha

Well I'd just started a new programme last week and was all excited about it - but was actually thinking I might sub in this week's workout instead of me cardio today.


C'mere clowny till I give ya a kiss!

Edit: I wish I could find my old casio watch - no better item for timed gym sessions & also a classic fashion accessory!

brianthebard

Dragan wrote:

Just your own bodyweight! Will change term in original post to "free squats"?

Cool that makes things slightly more achieveable. Will probably have to drop the weight on the cleans cause I've only started doing them since you put up that homework thread but I should be ok with 50 for 10, right?

Dragan

brianthebard wrote:

Will probably have to drop the weight on the cleans cause I've only started doing them since you put up that homework thread but I should be ok with 50 for 10, right?

Nah, since your only dropping 10kilos then keep with the 5 reps, your still moving a nice weight for reps there.

brianthebard

Cool well I might try this today I'm not that hungover....

Scratch that, I pretty much was that hungover, but tomorrow(today?) is another day...

0utshined

Yeah I've started them and think it's a good idea. Been interested in the Crossfit type idea for a while but never done it so this is a good intro of sorts to that. I had other stuff going on so today was the first day I could do it but I'll be scheduling a regular time for them from now on.

A slight suggestion though and I don't know if this'd work or not but what about a level A and a level B\intro workout? So if someone wants to try it they could try the first level then realise they can push themselves a bit more the next week and move to the other level? Or even have a standard intro workout and if you can do X in it you should move to the regular one? I dunno, this is train of thought here.

0utshined

Actually scratch that, stick with the one workout and scaling.

t-ha

Question on "Tabatha Watts" - just to clarify, is it like;

warm-up
20s x (your weight in lb)Watts
10s rest
20s x (your weight in lb + 15)Watts
10s rest
20s x (your weight in lb + 30)Watts
10s rest
20s x (your weight in lb + 45)Watts
10s rest
20s x (your weight in lb + 60)Watts
10s rest
20s x (your weight in lb + 75)Watts
10s rest
20s x (your weight in lb + 90)Watts
10s rest
20s x (your weight in lb + 105)Watts
cool down...

Also, do you clean the bar each time for the presses or do you put it in a squat rack or something? (I'm guessing clean it, but I may as well ask!).

Dragan

Spot on T-ha.....as for the presses, the bar can be racked if you need it, or you can just clean it.

Seraphina

press? as in shoulder? there's no way i can do that, my shoulder strength is lousy. never used an oly bar for pressing either, not sure i could manager it.

can i do something else? im such a weeny!

Seraphina

press? as in shoulder? there's no way i can do that, my shoulder strength is lousy. never used an oly bar for pressing either, not sure i could manager it.

can i do something else? im such a weeny!

tribulus

You could just scale it down by making it a push press, or say 40-50% bodyweight?

Seraphina

push press? i'll be honest, im not sure what that is either.
my pressing is terrible! my pulling isn't so bad, but nrrrgh!
i'll see what i can do, i know i wont manage 5 chins anyway!

justsomebloke

Seraphina wrote:

push press? i'll be honest, im not sure what that is either.
my pressing is terrible! my pulling isn't so bad, but nrrrgh!
i'll see what i can do, i know i wont manage 5 chins anyway!

do you have an assisted chin machine by any chance, if not just try as many as you can or may do lat pull down with as much as a percentage of the weight as you use to make it hard enough.

Seraphina

im gonna give it my best shot, but im weary of this oly bar over the head malarky, i've got weak girly arms
im heading off now anyway, i reckon i can manage the rowing but the rest might be a bit of a struggle. i'll give it my best shot!

just realised i dont actually have any kind of stopwatch either, unless i use my phone

justsomebloke

Ok I think we need to make this clear, one of the most important aspects of the work out of the week for quite a few people will be the scaling aspect of it.

Basically you can make it as hard or as easy as you want as what you should be looking to do is get an workout in that will test you to YOUR abilities. When D or Dave set the challenge and give weights they are only guidlines figures to help people have a bit of a standardised programme and so people can compare how they got on compared to other people. If at any point you can't do part of it due to it being to hard or to much weight make it as hard as it needs to be for YOU so that you get a good workout in. So if you can't do full pressups for example, use the knee variation or incline pressups to make it so that it is at a level that is comfortable for you, or instead of the pressing the 70% of your BW for presses using an oly bar, use what ever DB's you feel happy with.

The reason for workout of the week is 2 fold, it is one a tool to help get a bit more interaction on the forum and build up a bit of team spirit. The other reason is that over time is that you will see similarities between some of the routines and most of them will be revisted over time and so you can use it as a tool to see how you have improved since the last time you did it so you have a benchmark for improvements between the different times you did the same workouts.

Just remember this isn't about seeing who is the strongest or has the better indurance it is just a bit of a laugh and for us to see how we all our improving:D

brianthebard

Can I replace chins with heavy lat pulldowns? What can I replace dips with? We don't have a chin/dip station in our gym. I really want to try this weeks cause its to time and I will try not to do it too fast and collapse after one round.

Dragan

Heavy lat pull downs would be fine, but not ideal. Make sure they are as close to your bodyweight as you can get, or a whole lot more if you can manage it. Also, if the stack weights a lot more than you do you can load up the full stack and do chins off that bar, which I have seen done before.

For dips, sub in bench dips, but the ratio is 3 to 1 bench dips vs normal dips!

brianthebard

Ok will try to do this by Monday. No chance I will be able to pulldown more than my bodyweight, but hopefully I can get close to it at the very least. With the bench dips, should I have my feet on another bench?

Dragan

Yes indeed! Feet on one, hands on the other and dip away!

brianthebard

Awesome. Well I'll try this Saturday probably and will try not to cry too much...

JayRoc

If you're doing the stair steps on an actual staircase, do you only count upward steps, or would you just go up and down till you hit 200?

wasabi

Also for the waiter's walk, should that be one-armed and alternate during the steps or done two-handed?

Dragan

200 up steps, you don't count the down.

Waiters walk should be two handed....with dumbells.

Yummy.