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Reverse pyramids
  1. #1
    R P Guest

    Default Reverse pyramids

    Recently started doing reverse pyramids,..[change up the routine a
    bit]

    Never did them too much in the past. Do I recall reading that rest
    periods between sets should be less?

    Here's what I did today;

    Warm up,.35# D/bell press, 2 sets,of 15 reps.

    Barbell bench;....240 X 2
    210 x 4
    180 X 10
    150 X 15
    30-45 sec between sets

    3 sets of u/right row15 rep
    3 sets of tri p/down 15 rep finished me out......total time 32 minutes

    Ron


  2. #2
    Existential Angst Guest

    Default Re: Reverse pyramids

    "R P" <[email protected]> wrote in message
    news:[email protected]..
    > Recently started doing reverse pyramids,..[change up the routine a
    > bit]
    >
    > Never did them too much in the past. Do I recall reading that rest
    > periods between sets should be less?
    >
    > Here's what I did today;
    >
    > Warm up,.35# D/bell press, 2 sets,of 15 reps.
    >
    > Barbell bench;....240 X 2
    > 210 x 4
    > 180 X 10
    > 150 X 15
    > 30-45 sec between sets


    That's a good session.
    I don't know if this matters, but I get a kick out of choosing the decrement
    amount so that the reps kind of stay the same. This sort of says that the
    decrease in weight in just matching the increase in fatigue. And I would
    keep the reps to about 8. So you might have done 190 followed by mebbe 170,
    then 150.

    Again, I don't know how important the above concept is, but it would at
    least keep the weight higher.

    Overall, pyramids are Da Bomb.
    --
    EA


    >
    > 3 sets of u/right row15 rep
    > 3 sets of tri p/down 15 rep finished me out......total time 32 minutes
    >
    > Ron
    >




  3. #3
    ATP Guest

    Default Re: Reverse pyramids


    "R P" <[email protected]> wrote in message
    news:[email protected]..
    > Recently started doing reverse pyramids,..[change up the routine a
    > bit]
    >
    > Never did them too much in the past. Do I recall reading that rest
    > periods between sets should be less?
    >
    > Here's what I did today;
    >
    > Warm up,.35# D/bell press, 2 sets,of 15 reps.
    >
    > Barbell bench;....240 X 2
    > 210 x 4
    > 180 X 10
    > 150 X 15
    > 30-45 sec between sets
    >
    > 3 sets of u/right row15 rep
    > 3 sets of tri p/down 15 rep finished me out......total time 32 minutes
    >
    > Ron


    big jump from 35 lb dumbbells to 240. I used to do stuff like that, but it's
    probably not the most joint-friendly workout.



  4. #4
    R P Guest

    Default Re: Reverse pyramids(ATP)

    OK,..since joints are important<g>, & you may well be correct. What
    sort of 'spread' would you try?

    Ron


  5. #5
    ATP Guest

    Default Re: Reverse pyramids(ATP)


    "R P" <[email protected]> wrote in message
    news:[email protected]..
    > OK,..since joints are important<g>, & you may well be correct. What
    > sort of 'spread' would you try?
    >
    > Ron


    Maybe something in between- I don't have any hard and fast rules, I know the
    idea is not to burn out on the warmup, but ramping up at least two steps
    seems to be prudent.



  6. #6
    R P Guest

    Default Re: Reverse pyramids(ATP)

    Ok!...here's today's

    warmup,B/bell bench 130 X 10 X 2..then

    220 X 5,. 200 X 8, 180 x 12, 150 x 15
    130 X 20.

    Finished up with some Bi,curls...nothing fancy.

    Yesterday I did legs, sissy squats [not deep] 130 X 15 X 3,..scissor
    squats same way & same weight X10 X 2

    Tomorrow will be bicycle & row machine,..plus upright rows,low to
    moderate weight higher reps..12-15,about 4-5 sets.

    Ron


  7. #7
    Jason Earl Guest

    Default Re: Reverse pyramids(ATP)

    On Thu, Sep 16 2010, R P wrote:

    > Ok!...here's today's
    >
    > warmup,B/bell bench 130 X 10 X 2..then
    >
    > 220 X 5,. 200 X 8, 180 x 12, 150 x 15
    > 130 X 20.
    >
    > Finished up with some Bi,curls...nothing fancy.


    I am pretty sure that bench press workout would kill me.

    > Yesterday I did legs, sissy squats [not deep] 130 X 15 X 3,..scissor
    > squats same way & same weight X10 X 2


    I have a few questions. First of all, why you did sissy squats instead
    of full squats? My first reaction was that it seemed odd that someone
    who would bench press 220 x 5 would only squat (and sissy squat at that)
    130. Then I noticed that you did 45 reps with the sissy squat and then
    another 20 scissor squats. 65 squats is a lot, even just at body
    weight.

    Which brings me to my second question. What the heck is a scissor
    squat? I checked google for videos of scissors squats, but I just came
    away confused. Some of the videos looked precisely like wide squats,
    and some of them looked exactly like lunges.

    > Tomorrow will be bicycle & row machine,..plus upright rows,low to
    > moderate weight higher reps..12-15,about 4-5 sets.
    >
    > Ron


    Sounds like fun. Do you work out every day? I apologize if you have
    mentioned what your workout schedule looked like, but I can not remember
    off hand.

    Jason

  8. #8
    R P Guest

    Default Re: Reverse pyramids(Jason)

    I don't use much weight in the squat due to arthritis in my back. A
    scissor squat is also called / or known as a lunge.

    I try to do something,..4-5 days p/week,..nice weather. Sometimes as
    much as 6 days in winter.

    Not all lifting, bike, rower, & such as well.

    I spread out my lifting by body part ,to try & get proper rest. When I
    catch myself getting lazy,I switch things up a bit,.or maybe just walk,
    till I'm bored with that ,then start over.

    I'm 61 It's easy to get lazy & stay lazy if you're not
    careful.......<G>

    Ron


  9. #9
    Jason Earl Guest

    Default Re: Reverse pyramids(Jason)

    On Thu, Sep 16 2010, R P wrote:

    > I don't use much weight in the squat due to arthritis in my back. A
    > scissor squat is also called / or known as a lunge.


    OK, that makes sense. That workout represented a *lot* of squatting.

    I certainly understand that sometimes you just do what you can. Heck, I
    don't do back squats at all because I find them to be painful. When I
    squat I usually do front squats.

    > I try to do something,..4-5 days p/week,..nice weather. Sometimes as
    > much as 6 days in winter.


    I usually have a little more time for working out in the Summer, but I
    have found that 4-5 days is about right. That way even if something
    happens and you miss a workout you still get in at least three workouts
    per week.

    > Not all lifting, bike, rower, & such as well.


    I gave away my road bike to my brother-in-law. I like bicycling as a
    form of exercise, but it was just too dangerous where I live. I
    wouldn't mind giving a rower a spin.

    I tend to mix up my training by season. If I am running, it's all
    running. When I lift, I lift. Right now I am tossing the kettlebell
    around, etc.

    > I spread out my lifting by body part ,to try & get proper rest. When
    > I catch myself getting lazy,I switch things up a bit,.or maybe just
    > walk, till I'm bored with that ,then start over.


    It's clearly working for you.

    > I'm 61 It's easy to get lazy & stay lazy if you're not
    > careful.......<G>


    I'm *only* 38, and I find it pretty easy to get lazy and stay lazy.
    Heck, I am a Scout master and some of my 14-16 year-old boys have
    already fallen into that trap a bit.

    The alternative, of course, is to give up being able to move. I'd like
    to be able to match your bench press workout today, but I will settle
    for being able to do it when I am 61 .

    Jason

  10. #10
    Existential Angst Guest

    Default Re: Reverse pyramids(Jason)

    "Jason Earl" <[email protected]> wrote in message
    news:[email protected]..
    > On Thu, Sep 16 2010, R P wrote:
    >
    >> I don't use much weight in the squat due to arthritis in my back. A
    >> scissor squat is also called / or known as a lunge.

    >
    > OK, that makes sense. That workout represented a *lot* of squatting.
    >
    > I certainly understand that sometimes you just do what you can. Heck, I
    > don't do back squats at all because I find them to be painful. When I
    > squat I usually do front squats.
    >
    >> I try to do something,..4-5 days p/week,..nice weather. Sometimes as
    >> much as 6 days in winter.

    >
    > I usually have a little more time for working out in the Summer, but I
    > have found that 4-5 days is about right. That way even if something
    > happens and you miss a workout you still get in at least three workouts
    > per week.
    >
    >> Not all lifting, bike, rower, & such as well.

    >
    > I gave away my road bike to my brother-in-law. I like bicycling as a
    > form of exercise, but it was just too dangerous where I live. I
    > wouldn't mind giving a rower a spin.
    >
    > I tend to mix up my training by season. If I am running, it's all
    > running. When I lift, I lift. Right now I am tossing the kettlebell
    > around, etc.
    >
    >> I spread out my lifting by body part ,to try & get proper rest. When
    >> I catch myself getting lazy,I switch things up a bit,.or maybe just
    >> walk, till I'm bored with that ,then start over.

    >
    > It's clearly working for you.
    >
    >> I'm 61 It's easy to get lazy & stay lazy if you're not
    >> careful.......<G>

    >
    > I'm *only* 38, and I find it pretty easy to get lazy and stay lazy.
    > Heck, I am a Scout master and some of my 14-16 year-old boys have
    > already fallen into that trap a bit.
    >
    > The alternative, of course, is to give up being able to move. I'd like
    > to be able to match your bench press workout today, but I will settle
    > for being able to do it when I am 61 .


    A few extra wives ought to keep you in shape.
    --
    EA

    >
    > Jason




  11. #11
    R P Guest

    Default Re: Reverse pyramids(Jason)

    its always been awkward holding the bar in a front squat for me. I
    know you can use a plate but that really limits amount of weight. Two
    plates slide around too much.
    I sometimes put an exercise ball between my back & the wall,[good for
    support & feels good] & hold a 45#r tight against my chest. Then go for
    reps.

    I use both a road bike & a stationary.

    I like my rower. It is a recumbent bike / rower combination,adjustable
    load / resistance. On it I can also do constant load upright rows,Bi
    curls,& Tri ext,..in those movements,..not allot of weight,but great for
    reps.

    If I do 2 min of recumbent,2 min of leg ext,2 min of row,1 min of
    up/row,1 min tri ext & 1 min of Bi curl...Non stop!....trust me Two
    rounds is about all I can muster,..usually I poop out <g>

    Ron


  12. #12
    Jason Earl Guest

    Default Re: Reverse pyramids(Jason)

    On Fri, Sep 17 2010, R P wrote:

    > its always been awkward holding the bar in a front squat for me. I
    > know you can use a plate but that really limits amount of weight. Two
    > plates slide around too much.


    When I first started lifting I did not have a power rack (or an Oly bar,
    come to think of it). I did have the good fortune to come across Dan
    John's site. His articles often talked about working out with less
    effective equipment, and he suggested lots of power cleans and front
    squats. So I worked on my wrist flexibility until I could do power
    cleans comfortably, and then I would clean the weight and do front
    squats with it.

    When I finally got a power rack (and a pair of Oly bars) I found that I
    was much more comfortable doing front squats than back squats.

    As long as you are squatting though, I suppose it is all good.

    > I sometimes put an exercise ball between my back & the wall,[good for
    > support & feels good] & hold a 45#r tight against my chest. Then go
    > for reps.


    I've heard of that, but I have never tried it. I have bought three or
    four exercise balls over the years and my kids always either lose them
    (two blew away because the kids left them outside), or pop them. My boy
    used to use one of my balls as a trampoline. He would wedge it between
    the bed and the wall and then jump on it and do tricks.

    Fortunately he did not hurt himself when it finally popped, but I am
    probably not getting another exercise ball any time soon.

    > I use both a road bike & a stationary.
    >
    > I like my rower. It is a recumbent bike / rower combination,adjustable
    > load / resistance. On it I can also do constant load upright rows,Bi
    > curls,& Tri ext,..in those movements,..not allot of weight,but great
    > for reps.
    >
    > If I do 2 min of recumbent,2 min of leg ext,2 min of row,1 min of
    > up/row,1 min tri ext & 1 min of Bi curl...Non stop!....trust me Two
    > rounds is about all I can muster,..usually I poop out <g>


    I can believe it. I have quite a few workouts where 8-12 minutes can
    seem like an Eternity. I used to say that these workouts were good for
    time management, but I tend to spend an extra 20 minutes lying on the
    floor hoping the buzzards don't find me. So they don't really save
    time.

    Jason

  13. #13
    R P Guest

    Default Re: Reverse pyramids(Jason)

    well, keep at it. I do believe it is good for us.

    I'm going to re-familiarize myself with front squats,..& give them
    another go.

    BTW; my rower [if you should ever shop] was $600 delivered. The high$$
    ones go way up,.1500-2000. Mine is well made,smooth very quiet,& has a
    good load adjustment range.

    Point being you don't need to spend a fortune on one {IMO}

    Ron


  14. #14
    Jason Earl Guest

    Default Re: Reverse pyramids(Jason)

    On Fri, Sep 17 2010, R P wrote:

    > well, keep at it. I do believe it is good for us.
    >
    > I'm going to re-familiarize myself with front squats,..& give them
    > another go.
    >
    > BTW; my rower [if you should ever shop] was $600 delivered. The
    > high$$ ones go way up,.1500-2000. Mine is well made,smooth very
    > quiet,& has a good load adjustment range.
    >
    > Point being you don't need to spend a fortune on one {IMO}
    >
    > Ron


    At this point I think that you need to include a link. $600 is more
    expensive than any other piece of exercise equipment that I own, but it
    would be doable. Christmas is coming up, after all, and I have been
    good this year .

    At the very least you need to include a brand and model number.

    My treadmill would have been more expensive than that if I had bought
    it. I got it for free, because it was busted, and fixed it. That was
    the best $30 I ever spent.

    Jason

  15. #15
    R P Guest

    Default Re: Reverse pyramids(Jason)

    Jason, don't have a link, but do have.

    Stamina,model 9003, magnetic recumbent bike / rower conversion-2

    They are in Springfield, Mo customer service number 1(800)375-7520.

    I bought it through Bayou Fitness Products in Louisiana.
    (318) 861-6084.......$599.00 delivered

    Ron


  16. #16
    Jason Earl Guest

    Default Re: Reverse pyramids(Jason)

    On Fri, Sep 17 2010, R P wrote:

    > Jason, don't have a link, but do have.
    >
    > Stamina,model 9003, magnetic recumbent bike / rower conversion-2
    >
    > They are in Springfield, Mo customer service number 1(800)375-7520.
    >
    > I bought it through Bayou Fitness Products in Louisiana.
    > (318) 861-6084.......$599.00 delivered
    >
    > Ron


    Much obliged. I appreciate the information.

    Jason

  17. #17
    ATP Guest

    Default Re: Reverse pyramids(Jason)


    "R P" <[email protected]> wrote in message
    news:[email protected]..
    > I don't use much weight in the squat due to arthritis in my back. A
    > scissor squat is also called / or known as a lunge.
    >
    > I try to do something,..4-5 days p/week,..nice weather. Sometimes as
    > much as 6 days in winter.
    >
    > Not all lifting, bike, rower, & such as well.
    >

    Rowing doesn't bother your back? It can sometimes irritate mine but I'm
    hoping that hamstring stretches and physical therapy will help. In the
    meantime, I'm getting out on a stand up paddleboard.



  18. #18
    R P Guest

    Default Re: Reverse pyramids(ATP)

    Does it hurt my back?....No,....I was warned that rowing can be hard
    on the back , but so far-so good!

    I admit that I started at a low resistance,& built slowly.

    My strap handle hooks on the seat for leg extensions. So I alternate
    between them & actual rowing,.& don't always go full resistance.

    I bought the rower more for aerobics,& verity. And for that {IMO} it is
    very good.

    Ron


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