Wintertime workout for the off season

[Fb.Nathan]

http://www.youtube.com/watch?v=ggiYjRelWgc

I get tired just thinking about it!

[Fb.Paul]

Dude what!?? I would like to see whoever can complete that.

[Fb.Nathan]

By the time Idaho City comes next year, I'll be doing that.

[Fb.Nathan]

Alrighty so I just got back from the gym on my first attempt of the 300. Here's what I was able to do:

25 pull-ups (using the assisted pull-up machine and 120 pounds...lol I'm so weak! It was hard too *)
50 deadlifts (using only 65 pounds instead of 135, and I had to split it up in two sets, one set of 30 and one of 20)
50 pushups (took me 3 sets, 1st set was 30, 2nd was 10, 3rd was 10 having to use my knees)
20 box jumps (used only an 18 inch box as well. These made me physically sick - had to go to the bathroom after this)
25 floor wipes (whoever thought up this exercise...wtf. I used 65 pounds, did it in 2 sets, 1 of 15 and 1 of 10)
50 clean press (25 each arm, used 15 pounds instead of 36)

According to the workout pull-ups were next, but I was feeling so weak and lightheaded and generally ill, I just did a cool down and a lil' stretching and called it a day. Took me 45 minutes to do all that, and I didn't even finish everything!

The box jumps are pure hell. Probably the best one of those workouts for racing too, but absolutely miserable.

Anyways, I'm going to give a crack at this twice a week. 1st goal is to get to where I can do all 300 reps. Once I get there I'll try and get to where I'm supposed to be with each exercise (using body weight on pull ups instead of the assisted machine, not using knees at all in pushups, 135 pounds on the deadlift, 135 pounds on the floor wipes, 36 pounds on the clean press etc etc).

I've not sweat like this in a long time...probably not since Idaho City actually.

[Fb.Paul]

I thought the video said that it was a 3 hr workout, is that right? Man I can't even do 10 pull ups let alone 25.

[Fb.Nathan]

I don't recall hearing how long it should take, but the premise of the workout is to do it as fast as you can. I'm just trying to get to where I can do all 300 reps, even if I can't do it at the prescribed weight or in straight sets.

It's basically a strength AND cardio workout, and dude it's for real - I was sweating so bad this morning, out of breath, just spent.

You've got a gym membership right? They should have an assisted weight pull-up machine - you should try it. 3 times a week all winter, see if there's a difference. Only go for 45 minutes so it doesn't eat up a lot of time, and just do what you can do in that time.

[Fb.Nathan]

300 Workout Attempt #2

Total number of reps: 275
Total time (inc. warmup/cooldown): 45 minutes

Details:
25 pullups - 1 set, 120lbs assisted
50 deadlifts - 2 sets (1 of 30 and 1 of 20), 50lbs or so (not exactly sure as it was a machine)
50 pushups - 3 sets (1 of 20, 2 of 15)
25 box jumps - 18 inch platform, 2 sets (1 of 15, 1 of 10)
50 floor wipers - 3 sets (1 of 25, 1 of 15, 1 of 10), 65lbs
50 clean presses - 25 reps in 1 set each arm, 15lb weight
25 pullups - 1 set, 150lbs assisted

Almost puked again.

[Fb.Nathan]

300 Workout Attempt #3

Total number of reps: 300!!!!
Total time (inc. warmup/cooldown): 45 minutes

Details:
25 pullups - 1 set, 120 lbs assisted (next week will attempt with 110 lbs)
50 deadlifts - 2 sets (2 of 25), 45lbs - did it with a free weight bar, no weights attached
50 pushups - 3 sets (1 of 30, 2 of 10)
50 box jumps - 4 sets (1 of 20, 3 of 10) 18 inch platform
50 floor wipers - 3 sets (1 of 20, 2 of 15), 65lbs
50 clean presses - 1 set each arm, 25 reps each arm, 15 lbs (will increase to 20 lbs next week)
25 pullups - 1 set, 150 lbs assisted.

Really came close to puking this time. :barf:

Now that I've done the 300 reps, each week I will attempt to increase the weight in some area (or in the area of pullups, decrease it) and/or go for longer straight sets.

This thing is a killer but I can already see it really helping. Granted I'm working out 5 times a week now, with 2 heavy lift days and 1 pure cardio day, but I feel it most from this workout.

You could probably do this at home relatively easy, would only require a few purchases that shouldn't be too bad. However in your case the bigger issue is where you would do it cause your house is so full of stuff. But I really think you should try and do this twice a week. Do this all winter, come racing season you'll be in tip top shape.

[Fb.Paul]

Probably is racing season starts in the middle of winter! lol. Lately I've just been trying to get up earlier every day so I can start working out in the mornings. Its just impossible to stick with an evening work out routine.

Nice job.

[Fb.Nathan]

Thanks! It's a killer man, but right now, I feel so good - even though I've still got a dumb gut to work off, I'm feeling much more confident physically. Now if I could just get some saddle time once a week!

[Fb.Nathan]

bury post

[Fb.Nathan]

So a bit of an update. I've been averagine two of these workouts a week. I've also been averaging two other days a week - so for the last month or so been hitting it 3-4 workouts a week. I would like to go 6 times (well 5 times truthfully, with the 6th workout being a Saturday ride) a week, but it's still hard to get there. At any rate, I always do at least two of these 300 workouts a week, and then I've been mostly doing heavy weight days the other days I go, though I have done the occasional all cardio day now and again.

Here's how my latest 300 went:

25 pullups, 1 set, still on assisted machine but down to using 100lbs (down from 120 from when I first started)
50 deadlifts, 2 sets of 25, but using 25lbs on each side (50lbs, plus whatever the bar weighs - this is up from 10lbs on each side when I first started, and fewer sets)
50 pushups, 2 sets (getting so close to 50 in a row...now doing 1 set of 40 and a set of 10)
50 box jumps, 3 sets (2 of 15, 1 of 20) - these are still a killer and just zap me when I'm done (this is improved from 5 sets of 10)
50 floorwipers, 2 sets of 25, I'm using 15lbs each side, plus whatever the bar weighs (this is up from 10lbs each side at first)
50 clean presses, 1 set of 25 each arm, using 25lb dumbells (up from 15lbs at beginning)
25 pullups, 1 set, 120lbs on assisted machine (down from 150 at the beginning)

Still taking me about 45 minutes to do all that.

I've gone down from 220 to 210, from a 36 inch waist back down to my normal 34, and I feel great!