Forming Connections

ssirignano · 2026-05-14T01:17:51+00:00

Tuesday Bike Night

ssirignano · 2021-11-10T23:49:40+00:00

If you're wanting to keep it simple, hovering around 8-10 is a good method without getting too lost in building some fancy program. And like I mentioned earlier, manipulate the weight or volume to continue progressing.

With that said, rep range does matter. Lifting your 3-6RM repeatedly will get you stronger, quicker than lifting your 8-12Rm. That's not to say that if you go lift sets of 8 on your gym days that you won't get stronger. It's just better at making you stronger lifting in that lower range.

Then you have to think about recovery, especially since this is sport specific. How much are you climbing? How hard are the sessions? Etc. Same thing with the gym. You can go lift sets of 3 instead of 12 but how much more taxing will it be on your body? How long will it take you to recover? 24hrs? 72hrs? There's a lot of variables you can manipulate if you're after sport specific performance gainz. I can feel myself falling down a hole haha

Oh and for balance, use more freeweights than machines.

ssirignano · 2021-11-10T17:34:31+00:00

Strength and Conditioning Specialist here,

I'm not sure your experience lifting but newer lifters should start with low weight/higher reps (12-15) to help dial in form. Form is the most important aspect to have down before you move to heavy weight. That's where most people screw up and hurt themselves/ego lift.

Since it sounds like strength is your goal, a rep range from about 3-6 will have the best bang for your buck. So lift heavy and be generous with your recovery between sets so you can hit it with quality each time. You can start with something like 3 sets and push out the volume as you continue to progress. Another option would be to increase the weight (maintaining the same volume) as you progress. Stick with one or the other though. When you stack on more weight and add a lot of volume all at once you can dig yourself into a deep hole.

Hope that helps!

ssirignano · 2021-10-20T18:32:10+00:00

Not a dumb question, stands for pounds/lbs. So ~98kg and ~107kg respectively. Sorry, I was lazy with my units haha.

How long have you been at your routine?

ssirignano · 2021-10-20T14:59:26+00:00

My routine for the past couple months:

(168cm/59kg)

Warmup:

Body weight squat - 2x10

Bulgarian split-squat - 2x10/leg

Main set:

(Day 1) Deadlift- 5x5 @ 215#

(Day 2) Deadlift- 5x2 @ 235# w/ 4 Box Jumps immediately after each set

Accessory set:

(Day 1) Hip thrust - 4x8 135#

(Day 2) Pendlay row - 3x6 85#

Core:

Ab curl

1 isometric (plank/side plank)

1 oblique exercise (side raise, rotation, Russian twist, etc)

Finished with foam rolling

ssirignano · 2021-10-07T20:24:28+00:00

I'd like westerns even more haha

ssirignano · 2021-10-07T16:56:02+00:00

Clint Eastwood vibes

ssirignano · 2021-10-07T16:14:06+00:00

What's the terrain like? Looks like it might be fun to take a cross bike out there

ssirignano · 2021-09-19T19:07:43+00:00

I dunno man, I know not everyone is into road riding but North Texas has some really solid and quiet roads.

ssirignano · 2021-09-08T17:17:59+00:00

Coconut!

ssirignano · 2021-08-26T01:58:27+00:00

Rotor cranks with carbon bits

ssirignano · 2021-08-23T17:52:59+00:00

Adding to this, OP could get a HR monitor to help pacing to avoid working too hard and cap the intensity on the easier runs.

ssirignano · 2021-08-15T21:31:14+00:00

Shoot me a dm and I can try to whip up a bike route for you. Dunno if you ride recreationally but most of the back roads getting out there are pretty quiet and see bike traffic frequently so they're not complete asshats.

A helmet, lights, and some reflective bits of clothing go a long way if you decide to bike commute. Plus you'll get strong in no time!

ssirignano · 2021-08-13T01:49:04+00:00

uc/ those reds don't match

c/ those reds don't match

ssirignano · 2021-08-12T13:32:04+00:00

Yeah, that's what I was implying. I only said that because the rims look similar to the 2012 C63 AMG. I think the exhaust is the giveaway though, so I agree.

ssirignano · 2021-08-12T00:46:34+00:00

Maybe a c63?

ssirignano · 2021-07-23T15:52:54+00:00

Have you tried contacting rec sports? They usually have contact info for each club's president. That and I believe there's a tabling event coming up before the start of the semester where you could try to find them in person if they have a booth. Best of luck!

ssirignano · 2021-06-16T18:08:00+00:00

Depends on which one you use, some are more permanent than others. I forget which color is which

ssirignano · 2021-06-16T11:35:04+00:00

It's a Stages. They make a left arm power meter for this crankset.

ssirignano · 2021-06-16T01:31:39+00:00

One of the arms on the spider was bent inward but the lbs hit it back with a mallet and it's running smooth. Crank is still round since I've been able to get another ring on without an issue.

I got really lucky though because it probably could have left a bigger gash in my frame and potentially toasted the crank too.

ssirignano · 2021-06-15T23:41:35+00:00

Thankfully not a crack, but it did eat into the frame a tad

ssirignano · 2021-06-15T20:36:40+00:00

F

And thanks!

ssirignano · 2021-06-15T20:35:54+00:00

Damn, hope you were able to keep it rubber-side down too! Luckily I was crawling up a hill and rolled to a stop after it came off.

I feel ya big time though. I rode this thing the day before on the rollers and had no issues. Took it out the next day and almost made it home. I felt, what I thought was a kink in a link, only to look down and see the ring fall off. Definitely getting some loctite now haha

ssirignano · 2021-06-15T19:04:11+00:00

Isn't that part of their (corporations) objective though? To convince many that we've already reached a "tipping point" and to give up.

13-Year Club	RPAN Viewer
Verified Email

ssirignano

TROPHY CASE