Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

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Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 5:42 pm

Like I said, I'm stuck at 50 lying leg raises and pissed off.

I have for some reason (irrational) become hell bent on getting to 100.

Routine has been (because of some Bill Starr article I read) been 3 sets to failure of the leg raises and then idk 4 sets of other lower ab work and then a set to failure of straight leg situps.

Note: the first set is 48-50 (varies) and the second is ~13 and the third is ~ 10. 30 secs rest (strict).

I do the above before every workout.

I need a change obv. Because I have been stuck for months here.

I'm thinking multiple sub-failure sets to either a set total (150? 200?) or just a bunch of decent uncounted sets.

Or, using ankle weights.

Idk. Maybe 100 reps is just beyond my capabilities?

I am also wondering if I am unconsciously slowing down tempo and just making it a longer set.

The resolution of that is intentionally increase rep speed. I'd do it, but the low back can get tired that way easily.

8/10 on frustration level.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Fat Cat » Tue Sep 08, 2020 6:00 pm

What's wrong with a Rudnev density approach? Like

10 sets of 10
7 sets of 15
5 sets of 20
4 sets of 25
3 sets of 33
2 sets of 50, or even some intermediary like 3 x 40, 40, 20
2 sets of 70 and 30
2 sets of 80 and 20
1 set of 100

Or some such, with the idea of advancing every two to three weeks?
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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 6:10 pm

Nothing at all wrong with it. I was thinking along those lines as one option.

Anything I can read about how to implement it? I know nothing about Rudnev's approach.

Do you have any more specific thoughts?
Last edited by Bennyonesix1 on Tue Sep 08, 2020 6:11 pm, edited 1 time in total.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by nafod » Tue Sep 08, 2020 6:11 pm

What's your current max in a single set? Is it the 48-50?
Don’t believe everything you think.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 6:12 pm

nafod wrote:
Tue Sep 08, 2020 6:11 pm
What's your current max in a single set? Is it the 48-50?
53?

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 6:15 pm

I wave up and down around 50 tightly. 48-53 or so. If I take two days off I hit like 53. If I put a few (3+) days together I get 48 or so.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Fat Cat » Tue Sep 08, 2020 6:15 pm

Bennyonesix1 wrote:
Tue Sep 08, 2020 6:10 pm
Nothing at all wrong with it. I was thinking along those lines as one option.

Anything I can read about how to implement it? I know nothing about Rudnev's approach.

Do you have any more specific thoughts?
PM Sangoma, he had a post on his Girevoy Sport after 50 site that detailed Rudnev's very simple and practical approach to getting to a 10:00 GS set, but that he used it to work up to other 100 rep goals. He actually posted himself working up to 100 pistols and 100 pushups like that. I'll poke around and post it if I find it tho.
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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 6:17 pm

Fat Cat wrote:
Tue Sep 08, 2020 6:15 pm
Bennyonesix1 wrote:
Tue Sep 08, 2020 6:10 pm
Nothing at all wrong with it. I was thinking along those lines as one option.

Anything I can read about how to implement it? I know nothing about Rudnev's approach.

Do you have any more specific thoughts?
PM Sangoma, he had a post on his Girevoy Sport after 50 site that detailed Rudnev's very simple and practical approach to getting to a 10:00 GS set, but that he used it to work up to other 100 rep goals. He actually posted himself working up to 100 pistols and 100 pushups like that. I'll poke around and post it if I find it tho.
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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by nafod » Tue Sep 08, 2020 6:20 pm

Bennyonesix1 wrote:
Tue Sep 08, 2020 6:15 pm
I wave up and down around 50 tightly. 48-53 or so.
Hmmm, I'd expect a bigger spread. Sounds almost like there's a mental thing going on...been there done that. Do you count them as they go, so you know how many you've done throughout?

It'd be an interesting drill to do them without counting, just getting it on video for a post-effort count. Go for a fixed period of time.
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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 6:22 pm

nafod wrote:
Tue Sep 08, 2020 6:20 pm
Bennyonesix1 wrote:
Tue Sep 08, 2020 6:15 pm
I wave up and down around 50 tightly. 48-53 or so.
Hmmm, I'd expect a bigger spread. Sounds almost like there's a mental thing going on...been there done that. Do you count them as they go, so you know how many you've done throughout?

It'd be an interesting drill to do them without counting, just getting it on video for a post-effort count. Go for a fixed period of time.
Agreed. It could very well be mental. I've put in the reps over time to improve. Could be lack of recovery but ehhh i haven't regressed.

I think it is likely an unconscious slowing down of tempo.

Good thoughts.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 6:25 pm

Re the mental thing.

It sucks and is painful by the end.

I'm not having the anxiety attacks before hand like the 20rep squats did to me years ago (lol i know sad) but I experience some aversion to it before hand.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by newguy » Tue Sep 08, 2020 6:45 pm

Several options.

Here is one way

Since 50 is your current max (more or less).

Set 1 - 40
Set 2 - X

increase the X over time. When you've hit IDK...whatever more reps then you increase set 1
Set 1 - 45
Set 2 - X (cut at least 10 reps from before)

Work on increase set 2.

Then after an increase of X reps, do the same.
---

Another option-

Each week you have your "long set." Sunday let's say. You do 50.

During the week you make sure to consistently hit 2 sets of 25....2 sets of 30.

Then on Sunday you go for 52.

Increase the weekly volume accordingly.

Question - is the goal to be able to do a 100 rep set consistently or is it a challenge goal?

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Fat Cat » Tue Sep 08, 2020 6:50 pm

Bennyonesix1 wrote:
Tue Sep 08, 2020 6:17 pm
Fat Cat wrote:
Tue Sep 08, 2020 6:15 pm
Bennyonesix1 wrote:
Tue Sep 08, 2020 6:10 pm
Nothing at all wrong with it. I was thinking along those lines as one option.

Anything I can read about how to implement it? I know nothing about Rudnev's approach.

Do you have any more specific thoughts?
PM Sangoma, he had a post on his Girevoy Sport after 50 site that detailed Rudnev's very simple and practical approach to getting to a 10:00 GS set, but that he used it to work up to other 100 rep goals. He actually posted himself working up to 100 pistols and 100 pushups like that. I'll poke around and post it if I find it tho.
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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 10:14 pm

newguy wrote:
Tue Sep 08, 2020 6:45 pm
Several options.

Here is one way

Since 50 is your current max (more or less).

Set 1 - 40
Set 2 - X

increase the X over time. When you've hit IDK...whatever more reps then you increase set 1
Set 1 - 45
Set 2 - X (cut at least 10 reps from before)

Work on increase set 2.

Then after an increase of X reps, do the same.
---

Another option-

Each week you have your "long set." Sunday let's say. You do 50.

During the week you make sure to consistently hit 2 sets of 25....2 sets of 30.

Then on Sunday you go for 52.

Increase the weekly volume accordingly.

Question - is the goal to be able to do a 100 rep set consistently or is it a challenge goal?
Long Term Goal is to be able to do a 100 reps as part of an approx 300 rep ab routine before every workout. So, 100 reps pretty easy. Medium term is just being able to do one set of 100 as true max.

Good ideas. Thanks. Especially the first of a submaximal but solid first set and then a set to failure.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Tue Sep 08, 2020 10:18 pm

Just did a set of 56 and then 15 and then 12.

I focused on going quicker. I was uncoordinated and prob lost a few reps from that.

But it looks like I had been unconsciously slowing down the reps to fail at 50.

I think I need to do mostly sub maximal work for a while with focus on smooth increased speed. I have little skill at the higher cadence.

I also need to not work the eccentric so much and let it drop and then explode up.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by nafod » Wed Sep 09, 2020 1:13 am

Bennyonesix1 wrote:
Tue Sep 08, 2020 10:18 pm
Just did a set of 56...
10% increase, nothing to sneeze at!
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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Wed Sep 09, 2020 1:38 am

Yeah. Thanks. Was cool. I am confident I have a 60 in me at this level of ability. I have very little skill at the higher tempo and lost a few reps getting out of groove and wobbly etc.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Sangoma » Wed Sep 09, 2020 5:15 am

You may want to have a look at megareps thread.
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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Luke » Wed Sep 09, 2020 5:56 am

Sound advice in here.

If this has become psychological for you, or you're really hammering the exercise to no avail (although a 10% increase like nafod said is progress!) - you could try a conjugate approach - flutter kicks for time? band-resisted raises? Ankle weights like you suggested...

There was a hamstring curl machine where I just couldn't push past a certain threshold with my left leg once. I didn't do it that frequently, or thought too much of it, but still, when everything was going up it did bug me that didn't. Not a dumb goal!

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Wed Sep 09, 2020 2:11 pm

Luke wrote:
Wed Sep 09, 2020 5:56 am
Sound advice in here.

If this has become psychological for you, or you're really hammering the exercise to no avail (although a 10% increase like nafod said is progress!) - you could try a conjugate approach - flutter kicks for time? band-resisted raises? Ankle weights like you suggested...

There was a hamstring curl machine where I just couldn't push past a certain threshold with my left leg once. I didn't do it that frequently, or thought too much of it, but still, when everything was going up it did bug me that didn't. Not a dumb goal!
Thanks. There is defo a mental thing going on but I'm still a long way from 100. I would bet my endurance level is enough for 60. Going to spend some time working with increasing tempo without letting my back arch. The negative will have to be done much faster (let gravity do as much as possible) I think and the positive much more explosive.

Flutter kicks? Is that the one done on your belly? Like swimming? Or on the back? After the leg raises I do two sets alternate straight leg raises and then some alternating pulling knee into chest (loosens back and hips up great). And then a few deck squats to really loosen up.

The weights were the first thing I thought of and it really appeals to me for whatever reason. Good thoughts.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Wed Sep 09, 2020 2:13 pm

Been looking at this Rudnev guy. Whew he is a machine. This dude absolutely should have been a wrestler. I can't even imagine doing this. Incredible.

https://youtu.be/6HGGhCpkrlE

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Wed Sep 09, 2020 2:17 pm

Sangoma wrote:
Wed Sep 09, 2020 5:15 am
You may want to have a look at megareps thread.
What's the deal with his breathing Sangoma? He seems to breathe twice per rep and valsalva. That's surprising to me. When I was working pushups I had to train myself to let my breathing go independent from the reps and stay as deep and long as possible and not valsalva.

http://youtu.be/V51QnHT4-QM

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Fat Cat » Wed Sep 09, 2020 6:11 pm

Rudnev looks like a DYEL, but he's pretty gangster when you see what he can do.
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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Bennyonesix1 » Wed Sep 09, 2020 6:49 pm

I'd be really interested if anyone has any info on his breathing technique and why he does it that way.

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Re: Suggestions? Stuck at 50 lying leg raises for months. Want 100 (yes it's a dumb goal).

Post by Sangoma » Wed Sep 09, 2020 11:08 pm

Bennyonesix1 wrote:
Wed Sep 09, 2020 2:13 pm
Been looking at this Rudnev guy. Whew he is a machine. This dude absolutely should have been a wrestler. I can't even imagine doing this. Incredible.

https://youtu.be/6HGGhCpkrlE
Incidentally, he is a wrestler. I think he is a KMS in free style.
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