Monday, 25 March 2013

RPT Phase 1 W/O C

Last week of deloading.  That I am working out deloaded is just as well because we've had yet another dump of snow this weekend and I spent several hours yesterday shovelling snow.  A tough gig! 

A short break next week will also see my training schedule broken up.  I will lose access to a gym but will improvise with bodyweight exercises.

Today's workout is planned as below.  It may well change depending upon how snowy things are:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (6x120, 8x100, 10x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

Shoulder Prehabilitation
5. Internal Shoulder Rotations (12)
6. External Shoulder Rotations (12)

7. 321 (8L, 8L 8L)

Friday, 22 March 2013

RPT Phase 1 W/O B

Another deloaded session.  I've decided to reintroduce some pillar jumping (or possibly some 'bounding') to trigger my explosive power.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep 
HSPU - Assisted (10, 10, 10) - One-legged Leaps (8, 6, 4)

Main (25 minutes)
1. Pillar Jumps (6, 6, 6)
2. Pistols (6x70, 8x65, 10x60)
3. OACs (6x40, 8x35, 10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (10)
4. Wrist Push Ups (10)
5. Reverse Wrist Curl (10)

Thursday, 21 March 2013

Primate Ecology and Nutrition

“There is an association between the time of day primates eat certain resources and the nutritional quality of those resources, suggesting consumption may track nutrient content,” says Bryce Carlson, an assistant professor of anthropology at Purdue University who studies primate ecology and nutrition in human evolution.


Chimps know it’s not what you eat, but when.

Monday, 18 March 2013

Did Cavemen Jump the Shark?

I'm off to join 30BAD for some peace and quiet.

;)

RPT Phase 1 W/O A


I took last Friday off and figure I'd start a new cycle - so back to a deloaded session.  The cycles are six weeks long and each workout is full body - from one of three 'flavours' of iron/gym workout performed twice a week, and a martial art workout in between.

I did some ring-work yesterday with Flash and Captain Kid.  Flash (aged 5) is preoccupied with the campus board whilst Captain Kid (aged 8) favours gymnastic rings.  Good fun.

Today's workout:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 10s, 10s)
3. Bar MU progression:
  • 3 MUs to Skin the Cat to Front Lever
  • 3 MUs to StC to Back Lever to FL
  • 3  MUs to StC, BL and FL
4. 321 (8L, 8L 8L)

Thursday, 14 March 2013

Fingers that Crush

In climbing the ability to 'crush' depends on finger strength.  Here Chris Webb Parsons demonstrates a program that has seen him crush harder than most!



Chris Webb Parsons Hangboard Program from Climblox.com on Vimeo.

Tuesday, 12 March 2013

Oh Those Russians

What is more heart stopping than a Russian guy doing crazy stuff?  That's right, TWO Russians doing crazy stuff.  Whilst perhaps not as 'hardcore' as the previous film, these guys still have to have a head for heights.



Oddly makes wing-suiting look bloody tame. People of Russia, I salute you!

Mustang Wanted

Not often that you get to quote Boney M, "Oh those Russians".  Here the curiously named Mustang Wanted does what the brave would call insane, and what the foolish would consider......insane!



Get to around 2'30" for some really terrifying moves.  Awesome work Mr Wanted!

Bodybuilder Meets Strongman

If you haven't seen the previous video where bodybuilders are introduced to some climbing training, I'd recommend it.

To follow up, here is a video of a bodybuilder lifting 'heavy shit' with a strongman.  Interesting points come out around the tyre-flip - a tyre weighing 300kg.  The strongman points out the technique required is lower-body rather than simply using upper body ("I have small arms" he says).  There is a lot to be said for being able to apply strength.  Lifting bodyweight in a variety of ways, and, lifting 'awkward' objects is a great way to train and a fine expression of hustle.

Bodybuilder Meets Climber

A video introducing bodybuilders to the training of climbers over a range of exercises (it is in German but with English subtitles).

What I found particularly telling was the ROM in the chinning.  The climber repeatedly pulls sternum to bar whereas the bodybuilder barely gets his elbows at 90 degrees during this exercise.  He is barely doing more than half a chin and losing a lot of benefit of the chin as an exercise.

Monday, 11 March 2013

RPT Phase 4 W/O C

I've quite a bit of motivation for the DL this week having seem some 23 y.o guys lifting 240kg for around 10 reps over the weekend.  Monstrous strength!

The goal is to repeat last week's routine (where I had added 10kg and dropped the reps on the week before).  Form will be foremost in my mind.

Warm Up (5 minutes)
Alternate Side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (5/4x130, 7/6x110, 9/8x100)
2. Manna Progression (three rounds for time)
3. Wall Walk (2)
4. Alternate One Legged Backbridge (5s, 5s)

Shoulder Prehabilitation
5. Internal Shoulder Rotations (12)
6. External Shoulder Rotations (12)

7. 321 (8L, 8L 8L)

Saturday, 9 March 2013

Neofantasy



My success with 'paleo' comes from simplicity.  I 'eat close to the ground' and train with a few simple exercises.  I could be classified under the paleo umbrella and am not shy of using the phrase but whether what I do is 'paleo' depends upon how you define paleo.  I certainly do some non-paleo stuff (not just in terms of diet).

What I wanted to do with this post is measure paleofantasy against neofantasy.  Diet coke epitomises neofantasy.  Do you really think that the people you see in this video are anything like the typical consumer of Diet Coke? Whilst we can appreciate 'Darwinian fitness' reaching a local maxima such that we are never optimally suited to a particular environment, we are now in a position where we are rapidly engineering discordance which is evidenced with words like 'mouth feel' and 'Bliss point'.  These are evolutionary triggers quantified and manipulated.

This  reminds me of a story told my Asimov which broadly goes thus:
  • "...when people thought the earth was flat, they were wrong. When people thought the earth was spherical, they were wrong.  But if you think a spherical-earth is just as wrong as a flat-earth, then your view is wronger than both of them put together."
And there is the rub; I'd rather live the paleofantasy than the neofantasy of planet Coke.

Paleofantasy

Friday, 8 March 2013

Body By Devany


After getting in to what was to become 'paleo' back in 2006-7 (ish), the one thing I keep coming back to is Art Devany's Essay on Evolutionary Fitness (the circa 2006 version).  It strikes the right balance of simplicity and instruction without ever becoming too prescriptive.

Here is a current progress shot.  I don't think it captures my shoulders or biceps that well (although I would say that wouldn't I?). This is done without calorie counting or much in the way of restriction, save for no sweet/potatoes or bananas on a rest day and LOTs of them on one of my three training days.  My diet is broadly EF but I don't avoid fatty cuts.  The frequency of my eating follows a Leangains model.  I started IF before finding LG, but LG gives a nice evidence-based model to follow.

The training follows a pyramid but rather than Art's 15-8-4 I do a reverse pyramid - currently pushing reps from strength range in to the traditional hypertrophy range before adding weight.  I choose basic lifts and supplement with bodyweight and gymnastic moves.  No 'cardio' but with some martial arts which follow a power law with frequent bursts of intense activity.  There is also a bit of rockclimbing (less so nowadays due to time commitments).  I am not sure I will ever be Arnie-big no matter how hard I try.  My choice of lifts and rep scheme have been influence again by Leangains.  I am aiming for a condition known as Berkhanarms - but I've favoured strength goals over hypertrophy in recent years.
 
After several years I think I am lean as ever (around 10% BF) but am somewhere in the region of 10kg heavier than when I started.  A major difference is bigger legs (but not 'big'), and a reduction in waist size down to waist size of 30 (with room to spare).  Most of my training has been towards strength and function, but I see these as part of a continuum.  I am now 'veteran' age and still have my vitality and energy.  I am uninjured with plenty of physical goals ahead of me (I am making steady progress to an OAC but planching remains with much to improve).

As a poet once said to me, "This shit actually works."*



*I made this quote up.

RPT Phase 4 W/O A

It is cold, foggy and generally grim today so I can't say I am particularly looking forward to this workout:

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Bar MU progression:
  • 2/3 MUs to Skin the Cat to Front Lever
  • 3 MUs to StC to Back Lever to FL
  • 3  MU to StC, BL and FL
4.321 (8L, 8L 8L)

Thursday, 7 March 2013

Naked Food


My first post ever included the word 'raw'.  The idea was that if you can eat a food raw, then that is good general rule about whether you should eat it or not.  This was not to say you MUST eat it raw - it was simply short-hand for which foods to aim for.

We can add to this a further short-hand.  Avoid foods that you can't eat naked.  By this I don't mean food you can eat in a state of undress, but the food itself; food you cannot eat without a host of added ingredients - principally salt, fat and sugar (other than what might be present in the food in an uncooked/unprocessed state).  A good illustration of this approach can be found in this interview with Michael Moss,
  • “They made for me special versions of some of their most iconic products … without any salt in it to show me why they were having trouble cutting back. And, I have to say, it was a god-awful experience. … starting with Cheez-Its, which normally I could eat all day long. The Cheez-Its without salt stuck to the roof of my mouth and I could barely swallow. Then we moved onto frozen waffles, which tasted like straw. The real moment came in tasting a cereal — I think it was Corn Flakes — which tasted hugely, awfully metallic. It was almost like a filling had come out of my mouth and it was sloshing around.” 
 Sunshine Breakfast?  Pah!

Monday, 4 March 2013

RPT Phase 4 W/O B

Phase four - and things feel good.  Left hip is occasionally stiff which I think might be down to DL work.  I will have to keep an eye on this.

Switching down to two 'iron' sessions a week is suiting me.  I feel less harried by the demands of a fitness program and the week generally feels less stressful; the sessions more productive.  There are other workouts in the week - a Lau Gar Kickboxing session splits to the two gym sessions, and there are other lighter martial arts and 'play' sessions with the kids sprinkled throughout the week.  There is even a spot of climbing.

The aim for today is to repeat the work of the last 'W/O B' session but to get that tenth rep on the third set (if not 12 reps)!  The general advice with chinning and pull-ups is not to go to failure.  With the pistols I will look at add a rep on to each set.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (15 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (20 minutes)
1. Pistols (8x75, 10x72.5, 12x70)
2. OACs (8x45, 10x40, 12x35)

Forearm and Wrist Prehabilitation (5 minutes)
3. Golfers Elbow Drumstick Rotation (12)
4. Wrist Push Ups (12)
5. Reverse Wrist Curl (12)

Friday, 1 March 2013

RPT Phase 3 W/O C

The aim is to repeat last weeks routine (focus is on form).

Warm Up (5 minutes)
Alternate Side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (4/7x130/120, 6/8x110/100, 8/11x100/90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2)
4. Alternate One Legged Backbridge (5s, 5s)

Shoulder Prehabilitation
5. Internal Shoulder Rotations (12)
6. External Shoulder Rotations (12)

7. 321 (8L, 8L 8L)