Friday, 25 May 2012

Gymnastic Week 4 W/O3

This is the last workout of this cycle.  I will take a rest week next week - maybe two.  On my return I will look to go on a strength cycle or Wendler. 

Deadmau5's Strobe and South Central's Aeon are once again my 'choons of choice' for the workout.  A blue sky will facillitate some tan-work.

Warm Up (5 minutes)
Main (35 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 10)
4a. Headstand RLLs (8)
4b. Snatch-Grip Deadlift off a Deficit (BWx5, BWx5, BWx5)
5a. Wall Walk (3)
5b. Backbridge  (1, 1)

Wrist and Elbow Prehab
6a. Golfers Elbow Drumstick Rotation (10)
6b. Wrist Push Ups from the Knee (10)
6c. Reverse Wrist Curls (10)

7.  321 (8L, 8L, 8L)/Bouldering

Thursday, 24 May 2012

Wednesday, 23 May 2012

Landing a Wingsuit UPDATE

Further to my post in April about Gary Connery Landing a Wingsuit, today is his big day - or last day.  I hope to the gods it is the former! The BBC Reports,
  • During the attempt, Mr Connery will drop for three seconds before his suit "starts to fly" and will accelerate to a top speed of about 80mph. He will land on a giant stack of cardboard boxes, which covers a strip of about 350ft (100m) by 45ft (15m) at Temple Island Meadows on the Buckinghamshire and Berkshire border.

    Mr Connery must flare his wingsuit about 200ft (60m) from the target to bring his gliding speed down to 50mph and his vertical falling speed to 15mph.

    The entire flight will take about 50 seconds, but can only take place under "perfect" weather conditions.
In 30 minutes time he could make history!  Best of luck to him.

UPDATE: Gary successfully completed his jump (and landing) today around 1530hrs.  Awesome.

Tuesday, 22 May 2012

Gymnastic Week 4 W/O2

Scorchio!  Super sunny day with blue skies, no clouds and an occasional fresh breeze.  Looking forward to this one.

Rests are currently being kept short to less than 60s for all chinning and pistols.  I am going to drop the reps and increase the sets for pistols.  I will also pull like a bastard for that last rep on OACs!

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (Leg work - side/front lunges, air squats, front/side/turning kicks)
2. L-Sit/Manna Variation (for time)
3. Pistols Assisted (75kg x 7, 75kg x 7, 75kg x 7, 75kg x 7)
4i. OAC (7x55kg, 7x55kg)
4ii. Two Arm Chin (BWx10)
5. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
6. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)

Monday, 21 May 2012

You Are When You Eat

I bang on about 'information' resulting from our intake and expenditure of energy.  Your inner actuary has to get you between meals and has to manage energy stores accordingly.  It isn't just the composition of what you eat, but also the information-rich process of expending and consuming energy.  In addition I've mentioned working through your metabolic gears - traversing your energy systems.

Sunday, 20 May 2012

My Big Fat Fetish

One for the body-nazis to get their heads round!  I know in some cultures that fat is feted and much sought after.  This tendency is still evident in our culture:
  • Many people try to lose weight; My Big Fat Fetish is about big women who are happy with their weight and some who want to get even fatter. 

    Magazines and online websites featuring big beautiful women - also known as gainers - have become more and more popular. These women love their fat bodies and there are millions of men around the world who admire them and are willing to pay to watch them eat online.

    My Big Fat Fetish follows the lives of four big models in the USA and UK, intimately exploring the relationship these women have with their food and bodies, and also with their fans, and revealing what motivates them to this sexual lifestyle.

    Kitt is 21 years old and weighs 20 stone. Growing up, she was a tomboy and felt sexless but she always admired big fat women. Kitt works as a dental assistant and also models in magazines under the name 'Stuffing Kitt' and posts videos online to subscription websites, where men pay to watch her eating.

    Kitt's boyfriend Wes also gains sexual pleasure from her gaining weight. He regularly feeds her and rubs her belly and although Kitt admits gaining isn't normal, she believes it's better to live out her sexual drive than to repress it.

    Reenaye used to be a gainer but once she reached 29 stone she decided to stop and work to maintain this weight instead. After eight years as a model she now runs a gaining website and recruits women to model online.

    One of Reenaye's models is Lizzie from Leeds, who weighs 18 stone. Lizzie is a bubbly blonde just starting out on her modelling career; she goes to Florida to take part in her first photo shoot and video for Reenaye's website.

    Goddess Patty used to be the queen of the gaining world, weighing 44 stone. She is now too heavy to walk unaided and lives as a semi-invalid; she's virtually immobile and requires 24/7 care from her son.

    Patty still performs 'squashings' for paying punters, where she sits and bounces on them.

    My Big Fat Fetish examines where this lifestyle started, what makes it so popular and why thousands of fans are willing to pay money to watch women 'gaining' online.
A paid squashing sounds interesting.  Channel 4 (and soon to be available OD).

Gymnastic Week 4 W/O1

Today's workout:

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s)
3. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
4i. Rope Climb (3)
4ii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. Fingerboard Routine (10min)

Friday, 18 May 2012

Whodathunkit

I've seen a few blogs criticising scepticism in the paleosphere - particularly the suspicion of 'Big Agro' and 'Big Pharma'.  But there is evidence that financial reward can skew behaviour.  Follow the money.

I came across this piece on vested interests.  Alcohol policy initiatives in four African countries were sponsored by the International Center on Alcohol Policies, an alcohol industry-funded organization - and guess what happened?
  • The processes and the draft policy documents reviewed provide insights into the methods, as well as the strategic and political objectives of the multi-national drinks industry. This initiative reflects the industry's preferred version of a national alcohol policy. The industry policy vision ignores, or chooses selectively from, the international evidence base on alcohol prevention developed by independent alcohol researchers and disregards or minimizes a public health approach to alcohol problems. The policies reviewed maintain a narrow focus on the economic benefits from the trade in alcohol. In terms of alcohol problems (and their remediation) the documents focus upon individual drinkers, ignoring effective environmental interventions. The proposed policies serve the industry's interests at the expense of public health by attempting to enshrine ‘active participation of all levels of the beverage alcohol industry as a key partner in the policy formulation and implementation process’.
When you are faced with financial incentives and with distance between yourself and the immediate human consequence of your decisions, it highly likely you'd behave the same way (price effect), although the problem of 'vested interests' runs much deeper in all areas of our lives.

Gymnastic Week 3 W/O3

Last week's big decision has been taken - and I've yet to find the outcome. In some ways it could come to something or nothing, and in other ways, the fact that I have jumped at an opportunity for change may well mean that things will never be the same.  But is out of my hands now.  (I don't want this all to sound too cryptic and mystical).

Today's workout is as follows.  I'm thnking of lightening the SGDLoaD to work on form.  I will suck it and see at the time.  Choice of workout tune today is Deadmau5's Strobe and South Central's Aeon.  The first will make you reflect, the second will make you rampage the iron!

Warm Up (5 minutes)
Main (35 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 10)
4a. Headstand RLLs (8)
4b. Snatch-Grip Deadlift off a Deficit (BWx5, BWx5, BWx5)
5a. Wall Walk (3)
5b. Backbridge  (1, 1)

Wrist and Elbow Prehab
6a. Golfers Elbow Drumstick Rotation (10)
6b. Wrist Push Ups from the Knee (10)
6c. Reverse Wrist Curls (10)

7.  321 (8L, 8L, 8L)/Bouldering

Tuesday, 15 May 2012

Gymnastic Week 3 W/O2

I was the only attendant at Lau Gar last night which meant it was intense at times.  We started with forms which, if done correctly, slows rinse you of energy.  This was followed by pad work.

The pad-work highlighted deficiencies in my front and side kick.  I need to snap them in and out like a jab.  My turning kick of the lead leg should be similarly deployed.  I will embed light kick technique work in the handstand portion of my routine to fill out the rest between sets.

Rests are currently being kept short to less than 60s for all chinning and pistols.

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (Leg work - side/front lunges, air squats, front/side/turning kicks)
2. L-Sit/Manna Variation (for time)
3. Pistols Assisted (75kg x 9, 75kg x 8, 75kg x 8)
4i. OAC (7x55kg, 6/7x55kg)
4ii. Two Arm Chin (BWx10)
5. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
6. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)


Weight of the Nation

Sunday, 13 May 2012

Gymnastic Week 3 W/O1

The current LC/Paleosphere shit-storm seems to be rumbling off in to colder territory on the back of a mammoth.

FWIW, as much as I've found some of Carbsane's posts a wee-bit 'stalky' at times - and her criticism of Taubes has been particularly vicious on occasion. I've also found her posts to be funny, entertaining and highly educational.

Personally I think Evelyn is a valuable force in the paleosphere and someone who makes compelling arguments (along with bloggers like Hyperlipid, Stefan, Taubes and a few others).  They may not all be right on all counts, but they all hold credible bits of the puzzle (as far as I can tell).

To be honest, if such qualified people cannot agree, there is little hope for the rest of us - yet I enjoy the debate.  Frankly things are now being driven by ego and narcissistic self-pity.  We're headed off in to something darker and farcical.

This post is simply to show my support for Carbsane!  Can't see she has done anything other than call shit when she see's shit.  You can make up your own mind once you've boned up on the situation here.

Back to my workout.  Remember "power is the ability to move, not the ability to control".

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Planche Variations (25s, 25s, 25s)
4i. Rope Climb (3)
4ii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L, 7/8L)

Friday, 11 May 2012

Gymnastic Week 2 W/O3

I've got some big decisions to make.  My mind is spinning.  Just tweeted a Mark Twain quote which sums up my position,
  • "Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do.  So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
In fact I was listening to some early Queen albums and 'Spread Your Wings' came on...  I don't want to make a decision just for the sake of it - there are obviously risks.  But sometimes you just want to push out to the edge and explore...

If I can focus for thirty minutes or so on my workout, it will look like this (see below).  I am currently emphasising volume and short rests (<1m), rather than adding weight to keep it interesting.

Warm Up (5 minutes)
Main (35 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 9/10)
4a. Headstand RLLs (8)
4b. Snatch-Grip Deadlift off a Deficit (BWx5, BWx5, BWx5)
5a. Wall Walk (3)
5b. Backbridge  (1, 1)

Wrist and Elbow Prehab
6a. Golfers Elbow Drumstick Rotation (10)
6b. Wrist Push Ups from the Knee (10)
6c. Reverse Wrist Curls (10)

7.  321 (8L, 8L, 8L)/Bouldering

Wednesday, 9 May 2012

100,000

Part of the reason of this blog is to vent my spleen.  Another side is to make a declaration of intent.  It is hard NOT to stick to a commitment once it is aired.  Blogging also gives me a (limited) diary of my life and a record of my training.  A few times I have re-read posts to find indications of a coming slump in performance and consequential injury.

Current goals centre around the OAC and handstand work.  I will refocus in due course on the double-bodyweight DL (DLing has put on weight, so my goal has shifted ahead of me).  Pistols are in the bag - so I just need to maintain.  I've other goals around Lau Gar and climbing, but I can only target one at a time.

As I cast my eye around planet paleo I am both happy and sad.  Happy that there is fertile debate on the details of molecular biochemstry etc... - none of which should really affect us in terms of getting this whole eating and exercising thing right.  Sad, because we're just starting to spill over in to embarrassment worth of the farcical and facist 30BAD.

Other than that, two days after the big 4-0, 'A visitor from the Port of Spain' has given me my 100,000th page view.  Thank you.  And THANK YOU for dropping by.

Tuesday, 8 May 2012

Gymnastic Week 2 W/O2

My first workout as a forty-something!  After a weekend of indulgence I've put the diet back on track.  I had a day of climbing yesterday and despite being 12kg heavier and 18 years past my climbing peak, I still managed to onsight several Fr 6b+s. 

The fingers gave out first - I still have excellent hip mobility and general shoulder health, which must result from the LG and gymnastic nature of my workouts.  Might be worth putting a bit more in to my finger training.  It's nice to know I have adaptability.

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (For time)
2a. Pistols Assisted (75kgx8, 75kgx8, 75kgx8)
2b. L-Sit/Manna Variation (for time)
3i. OAC (7x55kg, 5/7x55kg)
3ii. Two Arm Chin (BWx10)
4. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
5. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)

Sunday, 6 May 2012

Gymnastic Week 2 W/O1

My last workout as a thirty-something!

Time to ramp it up a bit and keep the volume

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Planche Variations (25s, 25s, 25s)
4i. Rope Climb (3)
4ii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L, 8L, 8L)

Friday, 4 May 2012

Gymnastic Week 1 W/O3

Last deloaded workout in this cycle.

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand Work - mixed with lunges (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 7/10)
4a. Headstand RLLs (4)
4b. Deadlift (2x135kg, 2x135kg)
5a. Wall Walk (2)
5b. Backbridge (15s, 15s)

Wrist and Elbow Prehab
6a. Golfers Elbow Drumstick Rotation (10)
6b. Wrist Push Ups from the Knee (10)
6c. Reverse Wrist Curls (10)

7.  321 (8/8L, 8/8L, 8/8L)

Thursday, 3 May 2012

Plus Five

Before we go into the meat of this post, lets have a quick look at one of Devany's Laws,
  • "When the difference between the most you can do and the least you can do merges, you're dead."
Implicit in this is the encouragement to edge-dwell.

Wednesday, 2 May 2012

Eric Topol on Statins

Statins eh?  Where would we be without them?  Eric Topol's op-ed in the New York Times gives us a clue - and another truly 'baise moi' moment.  Before reading it, it is worth reminding ourselves that we should always follow the money....and guess which drugs are the most profitable?

Tuesday, 1 May 2012

Sleep Fat Boy Sleep

The myth of 8 hours sleep has now been spun in to 'The Sleep Diet'

  • A “sleep diet” may be the best way to slim for someone with an inherited tendency to put on weight, research suggests.

    Sleeping more than nine hours a night appears to suppress genetic factors that lead to weight gain, a study has found.

    In contrast, getting too little sleep seems to have the opposite effect.

    Previous research has shown an association between poor sleep and obesity, but the new findings reveal a complex interaction between sleep and genetic factors linked to body weight.
Like most things in biology, things are a bit more nuanced.  The problem here seems to be a combination of sleep deprivation/debt (total sleep) and the hormonal impact of light signalling. 

Gymnastic Week 1 W/O2

Deloaded. Medium volume. Shoulder prehab focus at the end (wrist prehab will be done in a separate session).

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (For time)
2a. Pistols Assisted (70kgx8, 70kgx8, 70kgx8)
2b. L-Sit/Manna Variation (for time)
3i. OAC (5x55kg, 5x55kg)
3ii. Two Arm Chin (BWx10)
4. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
5. Two-Way DB Rotator Cuff (10 x external and internal shoulder rotations)