Concurrent Strength Training & Running 2015: Eight-Week Workout Cycle II

The basic "squeeze" off the floor sequence is from 16:00, it seems. Look at how he does it, the back angle. Can you maintain that position with full DL weight? Of course he is talking about an olympic lift, but the position is the same. Also look at his hip movement, and how the bar clears the shin area.

Most of us will raise the butt when the weight does not come off the floor, and then use hamstrings and lower back to do the work at a more dangerous angle.

I guess there is a lot of benefit in getting the movement right with lower weights first, and then go for the added weight. I never had problems with deadlifts, up to 150kg (at 75kg bodyweight), my brother did some at 100kg, and got injured. I attribute that to the many reps with empty bar or just 10kg bumpers that I did to learn the oly lifts properly. The correct position just grows on you, and you notice the "weird" feel if you go out of form under heavy loads.
 
on that video (thank you for finding it; i love the totally calm, completely old school approach), there is a quick 5 minute section at about 1:27 where he talks about back squats. naturally, he says they are the cornerstone for just about everything. i got 4 major takeaways which can be summarized as: ignore mr. rippetoe except concerning how important squats are. :)

* go as far down as is practical
* move vertically and look up/out
* there is a legitimate knee-cave trick, but don't be stupid (apparently, it is a semi-advanced thing and is primarily applicable as a really quick twitch to mix it up and get through a sticking point; i.e., not something that i should be trying anytime soon, if ever)
* if you find yourself tipping forward, hesitate and do a rotation so that your hips come back (i.e., forward) into line between the (combined) center of gravity and your connection to the ground (i have stumbled into that one independently myself, so it's nice to have your preconceived biases affirmed)
I've looked into this a bit, and it seems that Oly weightlifters do high-bar back squats in their training because it transfers best to the kind of squatting they do in their competition lifts. I don't know if Rippetoe would argue against doing it this way, although I think he has said one of the reasons Americans suck at weightlifting is because their backs aren't strong enough, so maybe he would recommend training more deadlifts and low-bar position back squats too? In any case, I know he advocates the low-bar position for powerlifting and strength development because it allows for maximal loading. Of course, one can ignore his recommendation for pure strength training if the high-bar position feels better, as it does for Abide. I like the low-bar position for exactly the same reasons that Abide likes the high-bar position, because it feels the most stable and balanced. I can't remember what Rippetoe says about where to look. I think I tend to look straight ahead. I should look that up.

Here's one guy who thinks the high-bar squat is the way to go because it takes the hamstrings out of the equation and emphasizes the quads and glutes: https://coffeesgym.wordpress.com/2013/06/22/the-low-bar-squat-is-not-an-exercise/

In the end, it's not worth choosing sides in these controversies, right? Just experiment and figure out what works best for you, based on your goals, feel, and enjoyment.

As for the knee-cave and falling forward, I think I have those problems licked. My squats feel really good and automatic these days. I anticipate pretty steady progress for several months now.
"Spreading the floor" with the outside of one's feet seems like the best cue to prevent knee cave, but it also takes time to figure out what stance width and toe angle feels best. This cue helped me at first, but I don't really think about it anymore, as the squats have felt so automatic lately.

As for tipping forward, that never happens to me with the low-bar position, which is one of the main reasons I like it.
The basic "squeeze" off the floor sequence is from 16:00, it seems. Look at how he does it, the back angle. Can you maintain that position with full DL weight? Of course he is talking about an olympic lift, but the position is the same. Also look at his hip movement, and how the bar clears the shin area.

Most of us will raise the butt when the weight does not come off the floor, and then use hamstrings and lower back to do the work at a more dangerous angle.

I guess there is a lot of benefit in getting the movement right with lower weights first, and then go for the added weight. I never had problems with deadlifts, up to 150kg (at 75kg bodyweight), my brother did some at 100kg, and got injured. I attribute that to the many reps with empty bar or just 10kg bumpers that I did to learn the oly lifts properly. The correct position just grows on you, and you notice the "weird" feel if you go out of form under heavy loads.
Yah, that looks right to me. And yah, that's exactly how I approach a new lift or technique tweak. I keep the weight low or lower the weight to just enough resistance to induce the proper form, and then build back up when everything feels smooth and automatic. I think I had done that with the deadlift. I'm in the process of doing that with the squat now, after deciding I would like to master the full squat instead of the powerlifter half squat. My full squat 1RM is still fifty pounds off from where my half squat 1RM used to be, but as Broad Arrow has noted, I think it's best to lifts with full ROM whenever possible, since we're doing this for fitness and not pretty ribbons. It's probable that my full squat isn't really that much lower than my half squat, but the depth feels good and natural now, and that's good enough for me.

I don't know if I've explained this well, but my injury didn't come on anything near a max effort rep. My 1RM PR is 355, which I got up to pretty effortlessly last summer without any mishaps. I've cleared ten pounds more than that, at 165kgs, but it was a technical fail because I couldn't lock out at the top. There may have also been some of the rounding at the beginning that you describe.

Conversely, my first glute muscle pull, quite minor, came at 290lbs I think, on the fourth or fifth rep, early December 2014, and the second pull, quite painful, in the same area, came a month later at 270lbs, also on the fourth rep. I should also note that this exact same injury occurred 15 years earlier while helping my brother move fairly light boxes. So I think the problem is lack of warm-up, and/or general tightness, and not an excessively heavy load or bad technique. That said, your input has been helpful, and it has reinforced the need to check my deadlift technique and not take it for granted.
 

These two are good short ones to occasionally rewatch.
Yah, I think I got the most out of his squat video over all the others when I was trying to learn the technique. Very clear and concise, well-presented, and he's even-handed in describing the advantages and disadvantages of each squat style. My eyes tend to glaze over during Rip's technical explanations. I just want to see how it's done, and know why, in simple terms.

His deadlift looks good to me.
For the bench I tried 80 kgs which is likely at exactly 70% of my 1RM

Hey, just stumbled on this while stretching out and skimming through Practical Programming:

...................Volume (reps).......
100%.....--............--...............1
90%......--.............1...............3
80%.....3..............5...............8
70%.....5...............8..............10
60%.....8.............10..............15
50%.....12............20.............25+
..........Light.....Medium.....Heavy
..................Intensity

I would think you could add in a line for 85% too:

...................Volume (reps)..........
100%.....--............--...............1
90%......--.............1...............3
85%......1..............3...............5
80%.....3..............5...............8
70%.....5...............8..............10
60%.....8.............10..............15
50%.....12............20.............25+
..........Light.....Medium.....Heavy
..................Intensity

So your eight reps at 70% should've felt medium. If you're doing multiple sets, more like heavy?

This chart is nice, as it shows clearly why none of my workouts feels easy; I'm always doing reps in the heavy range. Ten reps at 70% feels just as hard as three reps at 90%, except mentally, the former is much harder for me. I guess if I want to make Wednesday a easier day, I can bring the percentage down to 60%, but then I wonder if it's worth the trouble. Will there be enough strength stimulus? It might be more profitable to do light assistance exercises that work on ROM or something.
 
Good find, I like those charts. I am going to focus on that medium range for my assistance work. Which means I will have to push the press a little more.

About your rows being assistance only, I think the neutral grip bent row might be a good lift for me to become my max lift, and weighted pull-ups. One front heavy paired with one back heavy will be my Monday/Friday lifts and then basically 70% for 8 reps for my assistance work which will offset with the opposite pairing. Although I am not quite sure what I would call curls? Horizontal or Vertical back work? Also I would like to find another variation of presses, I tried wide grip behind the neck ones like this:
But it put a little too much strain on my shoulders. I'm not sure why but close body positioning seems to work well for me for all lifts? Odd. Anyway I could do landmine presses? That might be a good pairing as I'll have the bar loaded in there anyway. Feel free to share some additional shoulder ideas though.
 
One more item, I still am fascinated by the interference I feel between running and squats. However with the deadlifts there is absolutely no interference and potentially some symbiosis?
I am trying to understand if I am more of a quad dominant runner and if that may be a problem?
However I think I should be careful to understand my recent success in the deadlift might be a result of only performing the lift once a week. Or potentially the easy strength style lifting I did last cycle really provided some unexpected and surprising benefits?
Not sure what to think really, other than maybe better squat would translate to better running? I will probably get an answer about the once a week deadlift by the end of the cycle.
 
http://www.ironmanmagazine.com/ageless-strength-training-pt-3/

its an interesting read regarding high reps and low weight.
Nice find. I know Bill Starr was Rippetoe's mentor, and his book is the basis for all the 5x5 programs, but I've never read anything by him directly. That site has a lot of his articles, so I'll be looking through them during breaks.

He makes an interesting point about higher reps being more of a muscle range, with lower reps being more of a muscle plus attachments range. Still, I think if an older lifter still has healthy joints, there's no reason not to do lower rep/higher weight lifts. All the docs I've seen have said I have the joint health of a man 20 years younger, so I take that as a green light to greater intensity. I suspect my lifting on and off for so many years, with no serious injuries, is part of the reason I've kept relatively healthy joints.

In another article I just skimmed (http://www.ironmanmagazine.com/singles-for-new-strength-increases/), he recommends avoiding singles for deadlifts in training, limiting oneself to three reps as the heaviest set. I'll probably follow that advice for the next several months at least. Even if I do singles, it will probably be more like 95% training max instead of 100% like I was doing last summer.

Good find, I like those charts. I am going to focus on that medium range for my assistance work. Which means I will have to push the press a little more.

About your rows being assistance only, I think the neutral grip bent row might be a good lift for me to become my max lift, and weighted pull-ups. One front heavy paired with one back heavy will be my Monday/Friday lifts and then basically 70% for 8 reps for my assistance work which will offset with the opposite pairing. Although I am not quite sure what I would call curls? Horizontal or Vertical back work? Also I would like to find another variation of presses, I tried wide grip behind the neck ones like this:
But it put a little too much strain on my shoulders. I'm not sure why but close body positioning seems to work well for me for all lifts? Odd. Anyway I could do landmine presses? That might be a good pairing as I'll have the bar loaded in there anyway. Feel free to share some additional shoulder ideas though.
Yah, I'm thinking for me barbell and cable rows might be best to always keep in the 5-10 rep range, and make them a volume lift. Maybe one-arm bentover dumbbell rows too, but I like the cheating style with overload, as I've mentioned. The Kroc Row is also supposed to be done high-rep. I'm intrigued by the power row, but it didn't feel as good as I thought it would when I tried it on Monday. I think I could do bentover barbell rows at lighter weights, but whenever I load the bar heavy, I feel it in my lower back during the eccentric phase. It's interesting you don't get that. Maybe I should give the t-bar rows another try, but it's kind of a hassle to load.

In any case, it's true, I'm starting to think of the rows as more of an assistance lift. I'm getting pretty excited about getting the four 'performance' lifts up, especially the overhead press and squat. I was shooting for the overhead press to be 60% of my bench, which I've recently achieved, but now, reading up a bit more, I think I'll go back to the ideal 2:3:4:5 harmonic resonance ratio, which means my overhead press needs to be 66% of my bench. So I'll take the bench back down and tie its increases to increases in the overhead press. During Monday's workout, I was kinda fried by the time I got to my bench press, and only managed four reps in my first set of five. So if I continue to focus on getting the overhead press up with volume work, and keep the bench press relatively low, I don't have to worry about having enough in the take for the bench press. Still, I was looking forward to seeing my bench 1RM PR go up, so maybe I'll continue to push it on intensity day, but put it on the backburner during the volume and stamina workouts.

I think behind-the-neck presses could work at high-rep/low-weight, almost as a mobility exercise. A lot of people have shoulder issues with that lift, but I think perhaps at lower weights it could be beneficial. Otherwise, I don't know what to suggest for alternative shoulder exercises. Maybe a dumbbell press, like the Arnold Press? I've been meaning to work something like that in for a while now. Of course, there's always the shoulder raises. Some people say they're bad for you, others say the opposite and say they're therapeutic and will prevent injury. I used to like doing them. There's also reverse flyes and face pulls for the rear delts. I dunno, I guess I've kinda gotten away from thinking in terms of body parts, so I haven't thought specifically about 'the shoulders' in a while. Nothing wrong with that approach, but I've become more performance-oriented over the last year or so. I want PRs in the big four lifts, and until progress starts to stall, I don't see any reason for much variety, in, for example, the overhead press. Likewise, I tried good mornings for the first time in a long while on Monday, but I don't see why I would do those instead of just doing more deadlifts, or something purely assistance like back extensions or pikes. I guess I've become pretty Rippetoean in that respect.

Curls are kind of hard to classify, aren't they? I've been thinking of them as horizontal pulls, but it's not quite right, the same way a dip isn't really a horizontal push. Curls are definitely part of the pull family though, and if you're doing them cheating or 'power' style, you're bringing in a lot of the back pulling muscles.

I think close body positioning, or medium grip and stance, should feel most natural, because that's when everything is at a mechanical advantage, and moment arms are minimized. RDL Fitness makes this point quite a lot, and I've seen it explained like that in other places too. I certainly feel best this way. I think wide grips and stances are mainly for powerlifters or bodybuilders, not for general strength development. Powerlifters like them because it shortens the bar path, but a lot of them end up with achy joints when they're older. Bodybuiders like them because the can bring out secondary muscles and stabilizers, or overemphasize one muscle over others in a compound lift, like the guillotine bench press or wide pec flyes, but they also put themselves at risk this way.

The landmine press, which was first suggested by Sid I think, might be a good alternative, especially since you already have the landmine bar loaded, as you say.

One more item, I still am fascinated by the interference I feel between running and squats. However with the deadlifts there is absolutely no interference and potentially some symbiosis?
I am trying to understand if I am more of a quad dominant runner and if that may be a problem?
However I think I should be careful to understand my recent success in the deadlift might be a result of only performing the lift once a week. Or potentially the easy strength style lifting I did last cycle really provided some unexpected and surprising benefits?
Not sure what to think really, other than maybe better squat would translate to better running? I will probably get an answer about the once a week deadlift by the end of the cycle.
Yah, I've found that to be true too. The interference with the deadlift is minimal. But my running has been crap most of the time since I've gotten serious about the squats, so I'm still hoping that my body will reach some kind of accomodation after I've been running and squatting consistently for a few months. Your high-bar squat is a little more quad dominant than my low-bar squat, so that's something to consider as well.

Congrats on the double PR! You have a good chance now of getting in a 400-pound deadlift and a 100-mile ultra this year.

It's interesting that your deadlift is responding to the less-is-more approach. I'm trying that to some extent for both my bench and deadlift. I'm aiming to do both lifts relatively light on volume and stamina day, but then at normal levels on intensity day. I like laying off the bench both because it's ahead of my overhead press, but also because it helps keep my left shoulder issue at bay, and the same reasoning applies to the deadlift. It's stronger than my squat, but it's also the lower body lift most prone to provoking issues. So it's kind of a one-step-back, two-steps-forward approach, hoping that an emphasis on the OH Press and Squat will carry strength development further than the more common focus these days on bench and deadlift.
 
Yeah doing a heavy press and bench in the same workout conflict with me as well, usually my shoulders are only good for 2-3 sets of either for some reason? I still want to see the entire cycle through before I make any judgments about once a week lower lifts, but I suspect it might be another good consideration for concurrent training.
The coffee gym article you posted was in agreement with my squat style and I do think the deadlift gives me plenty of glute/hamstring/lower back stimulus so the quads are really the other primary mover that I need to focus on. I should probably also consider the biking interference with the squat as that's also a bit more quad dominant for me. I guess maybe the interderence could ultimately be due to a general quad weakness overall too.

Ha sorry I wasn't specifically talking about focusing on the shoulders what I would really like is more of a shoulders/tricep lift to offset the biceps/back effect of a curl. I think focusing on compound lifts is best so I was really looking for that variation. I also don't have dumbbells so that limits me a bit. I'll give the landmine a try Monday, the close grip and angle will be more like an close grip incline press than a true overhead.

Usually heavy rows bother my back as well, but with the neutral grip handle in the landmine I don't feel it as much. Probably because I can lean back a little rather than over the bar. I really like doing low rep heavy back work when I have cable machines. I do think overall the back responds better to higher reps or at least has higher rep capabilities if that makes sense.

Thanks for the confirmation about the medium stances. That and neutral grips works well for me. I was always fried after my full body workouts the last couple of cycles. In fact that's probably one of the benefits you don't leave anything in the gym if you get all the way through.
 
Yeah doing a heavy press and bench in the same workout conflict with me as well, usually my shoulders are only good for 2-3 sets of either for some reason? I still want to see the entire cycle through before I make any judgments about once a week lower lifts, but I suspect it might be another good consideration for concurrent training.
The coffee gym article you posted was in agreement with my squat style and I do think the deadlift gives me plenty of glute/hamstring/lower back stimulus so the quads are really the other primary mover that I need to focus on. I should probably also consider the biking interference with the squat as that's also a bit more quad dominant for me. I guess maybe the interderence could ultimately be due to a general quad weakness overall too.

Ha sorry I wasn't specifically talking about focusing on the shoulders what I would really like is more of a shoulders/tricep lift to offset the biceps/back effect of a curl. I think focusing on compound lifts is best so I was really looking for that variation. I also don't have dumbbells so that limits me a bit. I'll give the landmine a try Monday, the close grip and angle will be more like an close grip incline press than a true overhead.

Usually heavy rows bother my back as well, but with the neutral grip handle in the landmine I don't feel it as much. Probably because I can lean back a little rather than over the bar. I really like doing low rep heavy back work when I have cable machines. I do think overall the back responds better to higher reps or at least has higher rep capabilities if that makes sense.

Thanks for the confirmation about the medium stances. That and neutral grips works well for me. I was always fried after my full body workouts the last couple of cycles. In fact that's probably one of the benefits you don't leave anything in the gym if you get all the way through.
Damn, I like the word "concurrent." Maybe we should put it back in the title? Sid objected to our understanding of its meaning, and I'd like these logs to have wide appeal and interpretation, but Sid doesn't participate that much . . .

Yah, I could even see combining front squats with deadlifts for a complete, front-and-back lower-body development. I'm sticking with the low-bar squats because they feel the most stable to me, allow me to maximize my PRs, and because I want a strong back above all else. I think for your biking, having strong quads is much more important than for your ultra running. For running, I think the quads come more into play, relative to the posterior chain, with faster paces.

I guess to offset the curls, I would do pullovers or triceps extensions, or pushdowns if you had a rope and pulleys/cables. Pullovers work the lats quite a bit as well, but they've always been one of my favorite assistance exercises for triceps. They also give you a good anterior stretch if you bring your arms all the way back (while lying on a bench) and let the plates touch the floor. If I ever get around to doing assistance lifts on a regular basis, pullovers will be one of the first to be included, along with Dips, Back Extensions/Pikes, Russian Twists, and Farmer's Walks. Those are kind of my essential five assistance lifts I think. They aren't just variation of the main lifts, and seem to attack different angles, abilities, or ROM.

Yah, Landmine Presses are sort of single-arm incline presses. Probably great for developing a strong punch. But for me anyway, I don't see a need to work the anterior delts anymore than I already do.

Heavy cable rows feel a lot better on my lower back than barbell rows, although my recent adoption of a more old school mentality has me devaluing them, and it's hard to maintain strict form when I do them under 5RM. I've been fighting that mentality a bit lately and have been doing cable rows more. And you're right, when I used to do t-bar rows, my back didn't bother me, for exactly the reason you stated. With the greater ability to brace the legs against the movement angle, the back is probably better supported. I'll have to give them a try.

Neutral grip has been great for me too. Most of my rows and pulldowns are done this way these days. I don't know if it's so necessary for the presses. I'm thinking about canceling my order for the neutral-grip t-grip bar, but since they're willing to sell it to me for almost half the current price, I guess I'll keep waiting for it to be restocked. Hate to pass up a good deal.

Yah, fullbody workouts are draining, but in a good kinda way, like a good tempo run. I feel like my work capacity may be increasing, because I seem to be able to recover within 48 hours. That might change when I'm able to run a bit more. I'll continue to tweak my weekly cycle, but so far I'm really liking the wave scheme. Varying the reps/sets seems to allow me to do good, full workouts on a regular basis, and I've come to value frequency as perhaps the number one st parameter.

I wonder if your progress in the deadlift has something to do with avoiding singles and adopting the ladder scheme as well?

Edit: I should mention that even if I relegate rows to more of an assistance status, eventually, I would still like to incorporate the chin-up as a performance lift, first at body weight x 10 reps, then weighted to fit into one of the ratios recommended Poliquin or Thibaudeau. On the other hand, maybe all this chat points to getting more serious about inverted rows, which would also work well as a performance lift, either bodyweight or weighted.
 
I think close body positioning, or medium grip and stance, should feel most natural, because that's when everything is at a mechanical advantage, and moment arms are minimized.
When using dumbbells for the press and bench, I do find getting the dumbbells into the initial position is easiest with close body positioning. However, since I've back off on the max weight approach and starting focusing on good form and appropriate range of motion, somehow it feels more comfortable to use something closer to 90' positioning.

I'd like these logs to have wide appeal and interpretation
Honestly, I don't participate much, because there a lot of volume on this thread with a fair amount of technical information, so I don't have the time to keep up with it all. While it's very thoughtful to try to keep the title open for broad appeal, I suspect that most novices would have trouble keeping up, too. These threads could be easily mistaken for ones on strength forums.

I also don't post as much, since I've settled into a general routine for strength training, taking into account my goals. It's similar to why I don't post about running, although I've been doing 5mi every other day for more than 6 months now. My posts would otherwise be "Lifted today", "Ran today", "Swam today".

I have identified a gap in my exercise routine, and I think that some yoga exercises might help fill it. So that's what I'm working on now.
 
I don't understand the technical details, but I've found that engaging the big toes during running, also seems to engage the glutes.

I looked through some of the posts you made on that thread but I am having a hard time understanding what this means? I tend to run feet straight so I feel like I do engage the big toe, well I land on the outside of the foot and then rotate inward. I'll peak around a bit more and see if it makes sense.
 
tuesday: (got caught up reading a book my wife is reading to the kids; 2 hours later, the book was finished. so, i thought i would test the limits on my weak lifts)
pullups throughout day: 59 (+0lbs)
squats: ?x5 at 65/86/105/115lbs, 1 at 140lbs (old 1RM), 2 at 150lbs [no pictures, but i think it was ok form although not as much depth as i would normally like; it is tricky when you're trying to stay over the safeties]
machine chest press: ?x5 at #9/10/12; 3 at #13, 3 at #14, 0.02 at #15
[asdf: easy search code]

59 pullups in a day is awesome!
 
I looked through some of the posts you made on that thread but I am having a hard time understanding what this means?
I think that the concept is better communicated through visualization than description. Take a look at the two videos. If your toes are securely planted as in the first video, then perhaps you are already engaging the big toes. (This is not to say that the Olympic champion with the wobbly toes is not running well. He ran exceptionally well within the constraints of his shoe endorsements, which is how he made his living.)
 
No need for you to lose any more sleep over this! Change it back to concurrent, if you must. ;)
May ye olde gods of iron bless you with an awesome pump!

When using dumbbells for the press and bench, I do find getting the dumbbells into the initial position is easiest with close body positioning. However, since I've back off on the max weight approach and starting focusing on good form and appropriate range of motion, somehow it feels more comfortable to use something closer to 90' positioning.

Honestly, I don't participate much, because there a lot of volume on this thread with a fair amount of technical information, so I don't have the time to keep up with it all. While it's very thoughtful to try to keep the title open for broad appeal, I suspect that most novices would have trouble keeping up, too. These threads could be easily mistaken for ones on strength forums.

I also don't post as much, since I've settled into a general routine for strength training, taking into account my goals. It's similar to why I don't post about running, although I've been doing 5mi every other day for more than 6 months now. My posts would otherwise be "Lifted today", "Ran today", "Swam today".

I have identified a gap in my exercise routine, and I think that some yoga exercises might help fill it. So that's what I'm working on now.
Well, I don't think the max weight approach and good form are mutually exclusive. A training single, anyway, should always be done with good form, otherwise it's a "technical fail," which should be considered as counterproductive as a physical fail. That said, as I've said, there's a few lifts where I think a cheating or power style can be beneficial, like standing biceps curls or 1-hand dumbbell bentover rows.

Ya, "keeping the forum open" includes allowing for more casual, irregular participation. Your posts are always thoughtful and welcome! It's true though, my interactions with Abide have taken my understanding of lifting to a more advanced level. It's been as much fun to learn about the technical aspects of lifting and lifting parameters, principles, and protocols as it was to read up on running. Truth be told, I also have trouble following some of your more technical discussions such as engaging the glutes via the toes, but it's always interesting to know that this sort of discussion occurs. I tend not to immerse myself in the details though, unless it's something I'm working on myself, and running is pretty mindless for me these days, when I'm able to run at all that is.

Lord help me, don't tempt me with the idea of participating on the strength forums. I like it right here.

A very minimal log would also be welcome.

Yah, yoga or some kind of mobility/flexibility program would be the third pillar of fitness, often neglected. Rippetoe's ex-co-author Kilgore, in his book "Fit," considers all three components-st, cardio, mobility--essential.
 
59 pullups in a day is awesome!

well, remember, they aren't all done in a row. the unweighted ones are usually sets of 6-9 isolated once every 45-90 minutes. so there's a lot of recovery time. if i try to do them back to back with only 1-3 minutes rest between sets, there is a much more marked deterioration of like 10 -> 6 -> 5 -> 4 pretty quickly.
 
I looked through some of the posts you made on that thread but I am having a hard time understanding what this means? I tend to run feet straight so I feel like I do engage the big toe, well I land on the outside of the foot and then rotate inward. I'll peak around a bit more and see if it makes sense.
That's exactly why this tender left big toe is giving me trouble. I can land fine, but I use a little less of the big toe on push-off than I'm supposed to, which puts a little extra stress on the other foot muscles and can even make the inside of my lower knee sore.
59 pullups in a day is awesome!
BA's pullups in a day are truly amazing!
well, remember, they aren't all done in a row. the unweighted ones are usually sets of 6-9 isolated once every 45-90 minutes. so there's a lot of recovery time. if i try to do them back to back with only 1-3 minutes rest between sets, there is a much more marked deterioration of like 10 -> 6 -> 5 -> 4 pretty quickly.
No matter how they're done.
 
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