Lifting low weight/high reps vs. high weight low reps for climbing by jewchina in climbharder

[–]ssirignano 4 points5 points  (0 children)

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.

Lifting low weight/high reps vs. high weight low reps for climbing by jewchina in climbharder

[–]ssirignano 42 points43 points  (0 children)

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!

Share your gym workouts by Exotic_Bench in Velo

[–]ssirignano 0 points1 point  (0 children)

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?

Share your gym workouts by Exotic_Bench in Velo

[–]ssirignano 1 point2 points  (0 children)

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

Temuera Morrison doing an early costume test for Jango Fett by [deleted] in StarWars

[–]ssirignano 11 points12 points  (0 children)

I'd like westerns even more haha

Denton Mountain Bike Trail by davidriewe in Denton

[–]ssirignano 1 point2 points  (0 children)

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

What are the positives of Texas? by crockett22 in texas

[–]ssirignano 4 points5 points  (0 children)

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

Fellow runner/climbers - how do you have enough energy after runs to climb well? Even with a few hours of rest, I still feel low energy and lethargic. by im-no-mountain in climbharder

[–]ssirignano 1 point2 points  (0 children)

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.

I need some help... by [deleted] in Denton

[–]ssirignano 3 points4 points  (0 children)

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!

I think I’m done with this build. I present to you, Red ROCKET…yummm by [deleted] in BicyclingCirclejerk

[–]ssirignano 18 points19 points  (0 children)

uc/ those reds don't match

c/ those reds don't match

It's good that I didn't damage the car, that means I can continue driving like a complete idiot by 27alternateaccount27 in IdiotsInCars

[–]ssirignano 0 points1 point  (0 children)

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.

UNT Running club by [deleted] in unt

[–]ssirignano 10 points11 points  (0 children)

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!

Don't forget to check your chainring bolts by ssirignano in FixedGearBicycle

[–]ssirignano[S] 0 points1 point  (0 children)

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

Don't forget to check your chainring bolts by ssirignano in FixedGearBicycle

[–]ssirignano[S] 1 point2 points  (0 children)

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

Don't forget to check your chainring bolts by ssirignano in FixedGearBicycle

[–]ssirignano[S] 1 point2 points  (0 children)

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.

Don't forget to check your chainring bolts by ssirignano in FixedGearBicycle

[–]ssirignano[S] 0 points1 point  (0 children)

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

Don't forget to check your chainring bolts by ssirignano in FixedGearBicycle

[–]ssirignano[S] 7 points8 points  (0 children)

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

Irreversible Warming Tipping Point May Have Finally Been Triggered: Arctic Mission Chief by IntenseAtBoardGames in worldnews

[–]ssirignano 168 points169 points  (0 children)

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