Sunday, 30 January 2011

RTK Wk1 W/O1 (P1)

Rests are over a minute between each 'exertion'.  So between any two ring sets there are over two minutes rest (and a sprint in between as well):

Warm Up (5 mins)
Main (40 mins)
1. Stairgators
2a. Barefoot Sprinting (1x10, 1x10, 1x10, 1x10)
2b. 3xMU to L-Sits to Ring Routine (1, 1, 1)
3a. Scissor Splits/Cuts (3x1)
3b. 321 (7:3x8 A4, 7:3x8 B3, 7:3x8 F3)
4. Barefoot Kill Carry

Saturday, 29 January 2011

Ten Point Plan

Jack Lalanne's ten point plan:
  1. Exercise
  2. Nutrition
  3. Positive Thinking
  4. Good Habits
  5. Grooming
  6. Smile
  7. Posture
  8. Help Others
  9. Relaxation
  10. Faith

Stop Being So Tired

Why are you tired all the time?

1. Lack of Exercise
2. Empty Calories
3. Nervous Tension

Celebrations...

...finally finished the tub of them.  Christmas IS finally over!

Thursday, 27 January 2011

Release the Kraken

Having decided a week or two ago to follow a CKD diet, I figured I'd put this in to practice for a week prior to 'releasing the Kraken' and going CKD on the diet side in addition to upping the exercise with an explicit glycogen-depleting workout.

I regularly fast for 24 hours once a week.  It really is not hard after so long 'paleo'.  The CKD approach mandates several days (around 4), of 'under-eating'.  This arguably has just as much legitimacy in a paleo context as once-weekly 24hr fasting (see how paleo once again flaunts its chameleon like qualities).

I like the idea of running glycogen stores down.  I like the idea that this might spur me to exercise.  Is it healthful or safe?  Don't know. 

The period of undereating and glycogen depletion are followed my 2-3 days of carbing up.  So yes, a few potatoes might creep back in to my diet.  I already eat squash and starchy winter tubers once a week.  Maybe the odd banana will creep in to my diet (and let me point out that tonight I broke the carb-fast with some leftover Xmas choccies).

What are the ramifications of a weekly carb-load? Not sure.

So anyway the way it has panned out this week is as follows. 
 
Monday-Thursday:  Instead of my usual 2-3 tins of fish at lunchtime and occasional one block of goats cheese, I force a calorie deficit by eating only one tin of fish.  During this time I am orthodox paleo - so no dairy, and maybe a small drop of milk in my coffee (no coffee and cream like usual). 
 
Thursday PM: I broke the fast with cheese and Cadbury's Celebrations.  I know what you are thinking "That Asclepius is paleo-as-fuck!  He hardcore.  He da maaaan!".  This is a one off for this week only.
 
Friday - Sunday: I will eat my usual weekly fry up (or two).
 
On EVERY day my evening meal was the usual half a chicken/lamb with some vegetables (50/50 by volume).

Let me just say, consciously under-eating/calorie restricting is slightly trickier than my normal approach.  Day one isn't so bad, nor day two.  But by Wednesday the cumulative effect of calorie restriction was noticeable (but still not as bad as the hunger pangs I used to get prior to my evening meal as a vegetarian!).

I intend to add another exercise session to the week during my next training cycle, but feel that if I ran a calorie deficit any more than my orthodox paleo approach above, things would become too difficult (I don't 'do' hunger).

So in light of this my plan is as follows for the next six weeks:
 
Monday - Friday AM: Orthodox paleo.  No dairy or cream in the coffee.  1-2 tins of fish at lunch.  Regular paleo evening meal.  This will be a period of undernutrition.
 
Friday PM - Saturday: Regular evening meal (paleo) but with some starchy carbs on the side (squash, potato and/or a banana afterwards).  Some dairy (goats cheese) and cream in my coffee.  Saturday lunch is ALWAYS a big fry-up (the Doctor)!  This will be a period of over-nutrition.
 
Sunday: Regular evening meal (paleo) - but no carbohydrate. Some dairy (goats cheese) and cream in my coffee. This is my standard diet that sees me at 10% BF.

So there you have it.  One or two days will be moderately uncomfortable but there should be nothing too demanding here - depending on how the depletion workout goes!  I might have to up the fish at lunch. 
 
Single digits here we come....!*
 
I hope to get a BEFORE shot up sometime soon - but am technically have already started.  Doh!  Once again this strikes me a 'obsessive compulsive'!  Only be eating paleo have I really appreciated how odd it is to calorie count and stop eating before your body tells you.
 
*Unless it gets too hard then I will respond to my hunger as normal.

Thursday P1 Strength

Last week of my strength phase.  After last week's RM(ish) on the DL - time to deload to a sets of 40%, 50% and 60% of 5 reps.  The chins are on a 'suck it and see' rep basis.

Warm Up (5 mins)
Main (40 mins)
1. Deadlift + Chins (5x58, 5x72, 5x86) + (6, 6, 6)
2. Wall Walk : BackBridge + L-sits (2, 2, 2)
3. HSPU (1, 8x10kg, 6x12kg)
4. Ice Cream Makers (4, 4, 4)


Thursday, 20 January 2011

Thursday P1 Strength

Today I peak on strength using a Wendler style program for deadlifts. The period now moves in to an intense phase using 75%, 85% and 95% of RM.  That last set of one rep is the money shot!  Big rests of up to four minutes will be interspersed with some chinning (just for volume and NOT to failure).

RM for DL is about 155kg - so I will see how much I can push that last rep!  I will decide at the time whether I go for it.
Warm Up (5 mins)
Main (40 mins)
1. Deadlift + Chins (5x98, 3x119, 1+x133) + (8, 8, 8)
2. Wall Walk : BackBridge + L-sits (4, 4, 4)
3. HSPU (1 + 4 HS lowers, 8x14kg, 6x16kg)
4. Ice Cream Makers (6, 5, 4)
5. Four-Way Rotator Cuff (10, 10, 10)

Sunday, 16 January 2011

Sunday P2 Strength/Power

Another night, another wild-workout!  Week three of a strength/power workout - but with exercises drawn from a different program (P2 group), for variety:

Warm Up (5 mins)
Main (30 mins)
1. Wrist Push Ups (10, 10, 10)
2. Rope Climbing (3, 3, 2/3)
3. Planche (5x3s, 3x6s, 1x21s)
4. Pinch Grip Pull Ups (3, 3, 3)
5a. 321 (4 fng, Frnt 3, Back 3)
5b. Barefoot Kill Carry (2 of)

I couldn't manage the last rep of the rope climb.  Both fingers and arms in general were toast!  The Pinch-grip Pull Ups were HEAVILY assisted.  The 321s were broken up by a Kill Carry (which ensured a four-or-so minute rest between sets).

Friday, 14 January 2011

This is not a Test (Not)

I can effortlessly stay at around 10% BF with no calorie counting or forced restriction.  My weight barely moves from around 85kg.  Paleo foods with some butter, cream and cheese thrown in suits me just fine.  I fast in a 'I can never be bothered with breakfast' kind of way - and always train 'hungry' (paleo hungry, not hungry as carboholics know it).

But I am curious; I could be leaner.  To this end I am going to add in one further element of training (a depletion workout), with some minor tweaks to my eating pattern.

Thursday, 13 January 2011

Thursday P1 Strength

I have two routine that run in parallel and that I was intending to move between (in a Chequerboard style).  The idea behind this was to ensure a mix of exercises whilst maintain intensity (as the two channels follow the same intensity profile).  The idea for this was to minimise the risk of injury and overuse.  This is a big threat in particular with OACs - especially if you are heavy to start with.  In addition my other sporting interests (Lau Gar in particular), need some space in my weekly exercise profile.

Only one 'channel' of my strength program has DLs and  I am hooked on this exercise.  I really want to get that double bodyweight (which is around 170kg for me).  They are so damn satisfying.

I am sure these numbers are nothing for your average iron-monkey, but throw in my chinning ambitions (a OAC) and there are competing factors here that I need to balance.

The routine is deloaded with the DLs in particular deloaded to 70%, 80% and 90%.  Where no weight is specified I try to auto-regulate.

Warm Up (5 mins)
Main (30 mins)
1.Deadlift (3x98, 3x112, 3+x126)
2. Wall Walk to In-L-Sit (3, 3, 3)
3. HSPUs (6, 5, 4)
4. Ice Cream Makers (6, 5, 4)
5.Four-Way Rotator Cuff (4x12)

Wednesday, 12 January 2011

Trans Pennine Trail

After last years' Welsh 14 3Ks', this year I am proposing to cycle the 'Trans Pennine Trail'.  Obviously cycling is not 'paleo' but I intend to add in some paleo principles - probably fasting each day (with one main meal in the evening).  I will probably wear V5Fs.

The distance is over 200 miles which will be completed in about three days.  I am really excited.  Adventure is soul-food!  Ride the Black Swan.

Sunday, 9 January 2011

Sunday P1 Power

Motivation is low.  Hope things perk up as I head out in to a cold night to do....

Warm Up (5 mins)
Main (30 mins)
1. Stairgators
2. Barefoot Sprinting (1x10, 1x10, 1x10)
3. 2xMU to L-Sits to Ring Routine (3x1)
4a. Scissor Splits/Cuts (3x1)
4b. 321 (7:3x8 A4, 7:3x8 B3, 7:3x8 F3)
5. Barefoot Kill Carry

This was another deloaded session.  As the session progressed I really enjoyed it.  It was brutally cold underfoot.  The 321 workout was an indicator of my slightly higher weight and loss of finger strength.

Friday, 7 January 2011

Friday P1 Strength

A new year and my first workout with weights!  Xmas was a sugar fest and, to be honest, has not really ended for me (yet).  There are still crappy foods around the house, calling for my attention.  Must resist the call to ride with the three horsemen (wheat, linoleic acid and fructose).

I maintained some GTG work on my planche and lever work.  Both have progressed significantly and I can hold a 5s lever 'almost straight'.  A poor tuck planche can be held for a similar amount of time.

I will focus on strength for a few weeks using a Wendler style program for deadlifts.  The period starts with a deloaded phase (with DLs deloaded to 65%, 75% and 85%).

Warm Up (5 mins)
Main (30 mins)
1. Deadlift (5x91, 5x105, 5+x119)
2. Wall Walk : BackBridge + L-sits (2, 2, 2)
3. Planche Press Ups (6, 5, 4)
4. Ice Cream Makers (6, 5, 4)
5. Four-Way Rotator Cuff (10, 10, 10)

I shoved in some random chinning work during the rests.  The rests for the DLs were around 3 minutes, but all other rests were in the order of one minute.