Ditching procedures were initiated after passing the breach point on repetition number 35. Like a finely tuned metronome a steady machine-like pace was kept for the first 20 repetitions 'inhale-squat-exhale-reset-inhale-squat. Employing a healthy breath of air per repetition provided sufficient time to fully open the hips and reset. Speed limit laws were enforced during execution. The relatively slow cycle rate required a pulmonary purge of the noxious carbon dioxide accumulation at 20. Three breaths provided a pulmonary reprieve and was sufficient to reload. Each subsequent repetition exacted a quantifiable toll on the assembly of movers, thus exploiting the precise location of the squat's defense against gravity. The intent behind one effort is to bring the structure to near collapse while defining the roles and weaknesses of the myriad of links connecting volition to reality. With the entire body implicated, the lack of equity is manifested in a progressively more mangled execution of each subsequent repetition. Diligence is the only defense. For functional fitness, this middle of the road weight/rep scheme is probably best for transferring the gain to real world activities. Only real world trials will reveal the truth or falsity of such a claim.
this is actually something i've been considering for some time but have yet to decide on the load. your post has brought my desire to do this back to the surface and finally execute this scenario. however, i'm still not sure where to load it. the default would be bodyweight but i'm more interested in doing it as a percentage of 1rm. so, to my question, approximately where does 225 fall for you relative to a single max effort?
Good question. Percentages have limited applicability. X % is going to have a different effect between a powerlifter and endurance athlete because of how they train. Unless we can get the number down to a nat's ass then everyone's experience will be different; hence, the default standard being the percentage. A better idea might be a standard number above body weight. Better yet, we could use the work calculator if scoring was the objective. Another problem with percentages is that our one rep max may fluctuate. If we aren't current and use the max of two months ago yet have been training a different system exclusively then we are cheating ourselves. I chose the weight because it's sort of a benchmark weight for a variety of different ideas. I also knew from experience that I could get at least 21 reps. I wanted something that would require some diligence to get over 30. Body weight would be a good choice. This was a low lactic acid evolution despite the relatively high reps, primarily due to the tempo. The squat wasn't designed to be performed at Mach speed (except for the air squat). It's benefit comes from pushing a good load. Just pick a number and do it!
Best be familiar with the Euler-Bernoulli beam equation, time for some structural analysis. Compressive stresses at work, both the internal and external support systems need to be robust. Columns and girders are under strict evaluation for rigidity. Load ratings are established via dynamic weight testing. The primary source of the stress check: Vertical Gravitation Force, in the form of 225#, to be moved repeatedly until failure of the support structure. Finding your personal limit here is as much mental as physical. Simply, keep standing up until you the joists crumple.
Ditching procedures were initiated after passing the breach point on repetition number 35. Like a finely tuned metronome a steady machine-like pace was kept for the first 20 repetitions 'inhale-squat-exhale-reset-inhale-squat. Employing a healthy breath of air per repetition provided sufficient time to fully open the hips and reset. Speed limit laws were enforced during execution. The relatively slow cycle rate required a pulmonary purge of the noxious carbon dioxide accumulation at 20. Three breaths provided a pulmonary reprieve and was sufficient to reload. Each subsequent repetition exacted a quantifiable toll on the assembly of movers, thus exploiting the precise location of the squat's defense against gravity.
ReplyDeleteThe intent behind one effort is to bring the structure to near collapse while defining the roles and weaknesses of the myriad of links connecting volition to reality. With the entire body implicated, the lack of equity is manifested in a progressively more mangled execution of each subsequent repetition. Diligence is the only defense. For functional fitness, this middle of the road weight/rep scheme is probably best for transferring the gain to real world activities. Only real world trials will reveal the truth or falsity of such a claim.
this is actually something i've been considering for some time but have yet to decide on the load. your post has brought my desire to do this back to the surface and finally execute this scenario. however, i'm still not sure where to load it. the default would be bodyweight but i'm more interested in doing it as a percentage of 1rm. so, to my question, approximately where does 225 fall for you relative to a single max effort?
ReplyDeleteGood question. Percentages have limited applicability. X % is going to have a different effect between a powerlifter and endurance athlete because of how they train. Unless we can get the number down to a nat's ass then everyone's experience will be different; hence, the default standard being the percentage. A better idea might be a standard number above body weight. Better yet, we could use the work calculator if scoring was the objective. Another problem with percentages is that our one rep max may fluctuate. If we aren't current and use the max of two months ago yet have been training a different system exclusively then we are cheating ourselves. I chose the weight because it's sort of a benchmark weight for a variety of different ideas. I also knew from experience that I could get at least 21 reps. I wanted something that would require some diligence to get over 30. Body weight would be a good choice. This was a low lactic acid evolution despite the relatively high reps, primarily due to the tempo. The squat wasn't designed to be performed at Mach speed (except for the air squat). It's benefit comes from pushing a good load. Just pick a number and do it!
ReplyDeleteturbo. 31
ReplyDeleteBest be familiar with the Euler-Bernoulli beam equation, time for some structural analysis. Compressive stresses at work, both the internal and external support systems need to be robust. Columns and girders are under strict evaluation for rigidity. Load ratings are established via dynamic weight testing. The primary source of the stress check: Vertical Gravitation Force, in the form of 225#, to be moved repeatedly until failure of the support structure. Finding your personal limit here is as much mental as physical. Simply, keep standing up until you the joists crumple.
5.18.10
ReplyDelete180bw.mod,185.37
more than i thought. 40+ next time.