RPT Wk2 W/O2

So it is time to up the weight and lower the reps for the pistols.  The first set should be free-standing bodyweight!  I also need to add more weight on the OACs particularly for that first set!

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand Variation (air squats + side lunges, one legged floor touches + front lunges, front/side/turning kicks + hanging kicks)
2a. Pistols (4x80kg, 6x75kg, 8x70kg)
2b. OACs (4x65kg, 6x55kg, 8x45kg)

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

Weight : 80kg

RPT Wk4 W/O3

I'm quite enjoying how my training is going at the moment.  I am pushing things and am uninjured (something I like to frequently reflect upon due to long history of carrying a 'niggle' here and there without trying to resolve it). 

I can feel muscle soreness from my current workload and Lau Gar activities demand I ramp down training over the coming week as I have a 'challenge' next Saturday that requires my A-game.

I am not sure how I will deload.  Do I reduce volume, intensity, or increase rest period?  There is a lot of conflicting advice.  I think I will reduce volume down to one set of heavy.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand Variations (air squats + side lunges, front lunges + floor touches, front/side/turning kicks, Low Kicks + Reverse Kicks)
2. Manna Progression (three rounds for time)
3. Deadlift (6x130, 8x110, 10x90)
4. Wall Walk (3, 3)
5. Backbridge (15s)

Shoulder Pre-habilitation
6. External Shoulder Rotations (12)
7. External Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)/Bouldering

Weight: 80*

Gymnastic Week 4 W/O3

Feeling quite 'on' for today's session.  The sunny spring day is definitely part of the inspiration - as is a personal success at work.  Positive feedback!

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand work (10 mins)
2a. Chin Variations (Two Arm + 35/30kg x 6, +45kg x 3, Slow One-Arm Eccentric 1 x each arm)
2bi. Headstand RLLs (7/6, 7/6)
2bii. Deadlift (single 150kg)
2c. Manna Progression (three rounds for time)
2di. Wall Walk (3, 3)
2dii. Backbridge 15s
3. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
4. Reverse Dumbell Curls (12)
5.  321 (8L, 8L, 8M)

First things first.  If you become so obese that your anus is more than an arm's-length away, then it is time to do something about your weight.  If it is YOUR anus we are talking about, and YOUR arm's-length we are using as the unit of measurement, then this instruction matters doubly so.

Gymnastic Week 3 W/O3

I was down the park last night with a mate, messing about on the monkey bars.  I tested my OAC using my free hand to pinch the upright posts to offer (pressing) assistance.  Things felt good - definitely stronger in the general movement.  I only did a few reps as I knew I was going to train today, but am mildly worried that even with the low level of stuff I did last night, I should take it a bit easier today.  We'll see.

The park is unlit and it was dark but I still managed to demo some handstands.  I hit the sweet spot a couple of times and in the darkness really had to dial in to feedback, proprioception and kinaesthetic awareness.

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand work (10 mins)
2a. Chin Variations (Two Arm + 30kg x 6/3, +45kg x 3, 10 x two arm/Slow One-Arm Eccentric 1 x each arm)
2bi. Headstand RLLs (6, 6)
2bii. Deadlift (single 140kg/150kg)
2c. Manna Progression (three rounds for time)
2di. Wall Walk (3, 3)
2dii. Backbridge 15s
3. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
4. Reverse Dumbell Curls (12)
5.  321 (8/8L, 8/8L, 8/8M)

Gymnastic Week 2 W/O3

I've a long walk planned tonight (10 miles over a few hills which takes just over 3hrs), so I need to spare some gas for my legs!

This session in the gym I'm going to repeat the 'W/O3' high point from my last cycle in terms of intensity, and maybe a little bit more...

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand work (10 mins)
2a. Chin Variations (Two Arm + 25kg x 9, +40kg x 5, Slow One-Arm Eccentric 1 x each arm)
2bi. Headstand RLLs (6, 6)
2bii. Deadlift (single 150kg)
2c. Manna Progression (three rounds for time)
2di. Wall Walk (3, 3)
2dii. Backbridge 15s
3. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
4. Reverse Wrist Curls (12)
5.  321 (8/8L, 8/8L, 8/8M)

Gymnastic Week 2 W/O2

I am still aware of the fact that I haven't reworked my routine as much as I'd have hoped after reading 'Overcoming Gravity'.  I have several good books 'on the go' at the moment and am simply enjoying my workouts.  If my numbers go up, I will stick with things as they are.  Too long of a plateau, or regression and I will adjust things with a greater sense of urgency.

Warm Up (5 minutes)
Main (25 minutes).
1a. Pistols (8x12.5 assistance, 8x12.5 assistance, 8x12.5 assistance)
1b. Handstands (over 5-10 minutes)
2b L-Sit/Manna Variation (for time)
3a. OAC (5/4x62kg, 5x57kg, 10xBW)
3b. Backlever (5s, 5s, 5s)
4. Golfers Elbow Drumstick Rotation (12)
5. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
6. Wrist PUs from the Knee (12)

Volume Week 4 W/O2

Shoulders feel a bit tired today, so I need to autoregulate.

Warm Up (5 minutes)
Main (25 minutes).
1a. Pistols (8x17.5 assistance, 8x15 assistance, 8x12.5 assistance)
1b. Handstands (over 5-10 minutes)
2b L-Sit/Manna Variation (for time)
3a. OAC (4x62kg, 5x57kg)
3b. Backlever (5s, 5s, 5s)
4. Golfers Elbow Drumstick Rotation (12)
5. Two-Way DB Rotator Cuff (10 x external and internal shoulder rotations)
6. Wrist PUs from the Knee (12)

Volume Week 6 W/O2

Heavy legs and some pressing vertically.

Warm Up (5 minutes)
Main (20 minutes).
1. Pistols (20kg assistance/64kg working weight: 8, 8, 8)
2i. (Slow Lower) Dumbell Press (17.5kg x 2 x 8)
2ii. HSPU (lowers)
3. Golfers Elbow Drumstick Rotation (12)
4. 5-Way DB Rotator Cuff (10)
5. Reverse DB Wrist Curls (12)

Strength Phase1 W/O3

I have to suck and see the initial weights, particularly on the SGDLoaD. LGKB was VERY intense this week so might need to autoregulate a wee bit as well!

Warm Up (5 minutes)
Main (40 minutes).
1. DE Snatch-Grip Deadlift Off a Deficit (2x57kg, 6 sets)
2. ME HSPU (1, 6 sets)
3. Kneeling Wrist Push Ups (10)
4. Five-Way DB Rotator Cuff (10 reps each way)

Volume Wk7 W/O2 (Short Rests)

Work is keeping me heavily occupied.  I had meant to grease the groove with planching and levers in the evening, but some long hours at the keyboard have taken their toll and as the evenings draw in, I just want to head to bed!

On the upside, working longer hours makes me focus on quality time with the kids.  They are in good form and we have had some great episodes of play. 

On Saturday we built bunk-beds which was great fun.  Flash has limited attention on anything so would walk off with wood/screws/tools and Captain Kid and I would be wondering why there were bits missing.  Captain Kid loved the responsibility of sorting out bits, reading the instructions and tightening the allen bolts.  Afterwards we headed to the woods - stalking dog walkers/ramblers, using binoculars, walkie-talkies and learning some 'patrol hand signals'.  (England's win over Australia in the rugby was the icing on the cake last Saturday)

Currently I am feeling quite psyched to lift - and want to push the weight on the DL today.

Warm Up (5 mins)
Main (25 mins)
1. Deadlift (3x145kg, 3x135kg)
2. Wall Walk/Back Bridge (15s, 15s, 15s)
3. Planche Variations (60s total)
4. Four-Way Rotator Cuff Work (1x15 each way)

Volume Wk6 W/O2 (Short Rests)

My 'tweaked' elbow is feeling much better - but I am going to continue to shy away from OAC work for a while longer.  Better to embrace the variation offered by weighted chins.

Warm Up (5 mins)
Main (20 mins)
1. Pistols/Pillar Jumps/Leg Extension (12/10x45kg P, 12x30kg LE)
2. HSPU/Press/Snatch (BWx2, 8x14/12kg, 6x16kg)
3. Chins (6/4xBW+37kg, 8xBW+20KG, 8xBW)
4. Tucked Ice Cream Maker (8/6, 6, 6)

HSPUs

I have spent the last week in London on business.  Training has had to adapt.  Hotel rooms are dull places and hotel gyms are as far from paleo as you can imagine - typically comprising of a small room with a long mirrored wall, piped music/wall-mounted TV, some dumbells with biscuit-sized weights on each end, a stationary bike or treadmill and that is about it.  The gym at the Copthorne Tara Hotel in Kensington was no exception.  No pull up bar is a real shocker, even for a Crap Gym.

Volume Wk6 W/O2*

*Technically this is Week 7, Workout 1, but for my records it is easier to incorporate my last week off and keep with the naming convention of the intended training session.

Warm Up (5 mins)
Main (30 mins)
1. Rowing (5x100m:15s rest)
2a. Pistols/Pillar Jumps (8/10x58/57, 8/10x63/57, 8/10x63/57, 4xBW Wall Jumps - high)
2b. Straight Back Lever (3x3s, 3x3s, 3x3s)
3a. Wall Walk : Back-Bridge : Hyper-extension (1x4, 1x15s, 1x15s)
3b. Tuck Planche (3x3s, 3x3s, 3x3s)

Strength Wk3 W/O2

Time for a update shot methinks. Not sure I am much leaner since Christmas overall. I reckon I am steady at around 10%BF, maybe less.

The gains in strength keep coming - particularly on the big compound movements.

The motivation and drive are from within, but the use of detailed records ensures that I don't go light - and closes the gap between "how hard I think it is, and how hard I can go".

Warm Up (5 mins)
Main (35 mins)
1. Rowing (L10; 500m, 00:01:40)
2a. Pistols (5x70/55, 3x70/63, 3/1+x92/70)
2b. Wall Walk/BackBridge (2, 3, 4)
2c. Left/Right Cuts (3x20s)
3a. Tuck/Frog Planche (1x3s, 1x30s, 1x30s)
3b. Splits (3x20s)
3b. Straight Back Lever (3x20s)

(5 mins extra; two reps of each, pass through twice)
- Pillar Jumps
- Pillar Jump Split
- Handstand
- Cartwheels

Something is definitely awry with my RM. After my rowing I felt brutal and threw caution to the wind on the pistols. I knew I had more in me and so pushed the weights big time (for me).

I came in much heavier on the pistols and finished the last set with three reps (two extra), on body weight plus a 10kg plate in hand! This is definitely a new high for me. The planches and levers felt good (I pushed the volume on the former having started with a strength-oriented version on my first set). I only hope that this Friday my OAC comes good.

I am going to take a break next week (active rest), and then will have to retest my RM on my return to the gym.

I am not sure whether to embark on another four weeks of strength or whether to do some plyometrics. I like to keep it fresh and am aware that gains can quickly go to your head - leading to injury. Next week will emphasise play and relaxation. But on my return......

RMs

All of my RMs seem to have improved. I tested myself this lunchtime against RM and 8RM.

For me, the biggest gain was in the OAC. Assuming BW of 82kg, ten weeks ago I used to load of 62kg (meaning I used 20kg assistance). Today I used a 72kg load (so only 10kg assistance). The assistance was barely used as I broke from straight-arm and the leverages became more favourable; at which point my legs tucked up. I tried an 8RM which improved from 32kg (so 50kg assistance), to 52kg (meaning 30kg assistance).

Pistols were at an 8RM of 42kg (thus 40kg assistance). But now I can 8RM at 62kg (so now only require 20kg to hit all eight reps).

My deadlifting RM was set a week or two ago at 150kg - and I don't want to test that unneccessarily. I will just roll with this number; almost at double bodyweight! I need to mix in some reverse leg lifts to my schedule in place of deadlifting.

Although my handstands are getting firmer and of a better quality, my RM for dumbell military press is stuck at 24kg. I just couldn't shift the 26kg weights. But on an RM8, I went from 16kg to 20kg. Variety here is key. I need to focus on wall-assisted handstand press ups to try to move things along.

A lot of these gains come from simply adopting a more formal and measured approach to my loading. As I am focusing on the numbers over effort, the numbers are falling/gaining as I push myself to improve.

Underlying all this is the fact that I am getting stronger without getting injured! Injury free gains are my favourite. ;)

Volume Wk9 W/O2

Damn this deloading phase! I really want to do more. I need to lift heavy...but must obey the spreadsheet. The spreadsheet says to deload!

As a compromise I have added a few levers and planches in to today's lower body workout in a bid to satisfy my training lust and to grease the groove a bit. No bad thing.

I enjoy this feeling. It feels like my drive to train is being enriched. There can be no risk of burnout with this approach and I know that once I hit the next training phase, I will be stoked.

The next training phase will be strength focused. So I will drop the volume and aim for a %:3:1 style implementation. Can't wait.

Warm Up (5 mins)
Main (25 mins)

1. O'Neill Test (L10, 4'x1200m)
2. Pistols (8x32kg, 8x32kg, 8x32kg)
3a. Wall Walk/BackBridge (15s, 15s, 15s)
3b. Splits (20s, 20s, 20s)
4a. Frog Planche (20s, 20s, 20s)
4b. Tuck Lever (20s, 20s, 20s)

Normally I post the workout on here prior to completion. This means I can browse the routine on my phone in the gym. This is much better than keeping a routine in hardcopy.

As you can discern from the text above, I entered the gym itching to work today. I sacked the intended routine (omitting the greyed out exercises above), and did an O'Neill Test (ONT) instead. The stuff I sacked was due to being physically incapable of pretty much anything in the ten minutes following the ONT!

The ONT is a killer and although I don't row that often, that hard or for much of a distance (usually only 500m once every week or so, and often at a light intensity), today's test was a personal best of 1200m. My bodyweight is just over 82kg and I think the improved performance constitutes greater strength in my legs as much as psychological factors (such as 'wanting it big time'). The other main difference between this and previous tests is that I now use a resistance of 10 (for simplicities sake).

But anyway, my personal goal of an ONT classification of 'Good' has been achieved (but only just) - and all as a byproduct of my (non rowing-specific), training. This test was also performed in a fasted state. I also note that I am probably at the lighter end of the heavyweight scale and at the older end of the age range.

Only another 37m to go before I make it to 'Excellent'. This is about another eight strokes or so and as I enter a strength training phase, reckon that anything is possible. I might even make my training rowing specific to achieve this goal (but then where is the fun in that?).

For the record:
ONT Attempt 1 - 20100129 - 1122m
ONT Attempt 2 - 20100205 - 1158m
ONT Attempt3 - 20100423 - 1200m

Happy days. Oh, and so much for deloading......

Volume Wk7 W/O3

The aim here is to complete the reps and sets shown. I have fallen short of a rep or two here and there thus far.

Warm Up (5 mins)
Main (35 mins)
1. Deadlift (5x95kg, 3x130kg 1x150kg/140kg)
2a. HSPU/Press/Snatch (12x14kg, 12x14kg, 12x14kg)
2b. One Arm Chins (12x38kg, 12x38kg, 12x38kg)
3a. Ice Cream Maker to Lever (8, 8, 8)
3b. Pseudo Planche Press Ups (8, 8, 8)

Well, everything went to plan except for the fact that I could not lock out on the last rep of the last set of dumbell presses. Gutted.

I have also become unhappy with my deadlift. I think my form is wrong and so am planning on dropping the weights right back for a few weeks to work on my technique. There is no point lifting heavier weights if the form is going to shit. (However I did set a PB of 150kg!)

On the OACs I had to fight for the last rep of the last set - but only with my right (stronger) arm. Curious.

Other than that, my ego got a massive stroke when I caught a glance of myself in the mirror. Looks like Easter chocolate hasn't had too detrimental effect on my physique.

Great workout and shoulders are totally toasted and I am heading home later in anticipation of some lamb on the bone cooked in my spanking new slow cooker.

Volume Wk5 W/O1

So - yesterday lunchtime I was about to head to the gym but developed a stomach ache. I was fasting (I hadn't eaten since the evening before), but this was no hunger. I skipped training and the pain developed in to the afternoon like a tight knot.

It was most acute at 1900hrs and so I retired to bed. I slept soundly for the next three hours awaking at 1000hrs feeling pretty much better.I figured I would stay in bed, continue the fast and see what the morning brought. Sleep was quite good but I kept waking a few hours before dawn as my body felt refreshed. I had slept enough.

This morning I was on a double fast - which saw me down to 82kg. I felt absolutely fine - no hunger pangs or any discomfort. At lunchtime I felt absolutely BRUTAL! I knew I was in really good shape and psyched to hit the gym. All on the back of a comfortable 40 hour fast (this is a record for me I think). The results below pretty much amazed me. They were much more than I was expecting.

I took longer rests as the gym was busy and there were several acquaintances in there who I ended up chatting to. I ended up with around 5mins rest between sets of pistols - punctuated by the ICMLs.

Warm Up (5 mins)
Main (50 mins)
1. Rowing (Medium 1x500m 00:01:42)
2a. Pistols (8x52kg/38kg, 8x52kg/38kg, 8x52kg/38kg, 8x52kg/38kg)
2b. Ice Cream Maker Lever to Skin the Cat (8, 8, 8)
3a. Planche Press Ups (8, 8, 8)
3b. Wall Walk/BackBridge (15s, 15s, 15s)
4. One Arm Chins (12x37kg/33kg, 12x37kg/33kg, 10/12x37kg/33kg)

Bolded are improvement figures and are followed by my target figures. I would not be inclined to do many 40 hour fasts but can see them fitting in to a bi-monthly or quarterly pattern (probably the latter as I consider this an outlier event - and TBH, I would have trouble eating 40 hours worth of food in my feeding window). Another use would be to break a plateau. Going in so light, psyched and energised clearly has a payback.

I am also starting to see that despite earlier reservations about micro managing my numbers (sets, reps and weights), and simply going by instinct and perceived exertion, I have got way more gas in the tank.

I figure that Inner-Asclepius (IA), wants to keep some headroom (in fact quite a bit of headroom), if he can. Maybe in case we get jumped by a lion en-route home after a successful hunt (the smell of a fresh kill being carried by some comparatively slow and weak hors-d'oeuvre), must have been very enticing. Focusing on the numbers is allowing me to work harder and really drill down to IA.

Great session. Really happy with it. Totally psyched. :)

12-8-4 Pyramid

OK, I have decided to focus a bit on this 12-8-4 routine. I want to see its effects. I reckon that this will be my basic workout for the next month.

I also need to perform more wall walks (particularly instead of kneel backs) to work the core. I will suck it and see tomorrow. The shoulders get a hard workout from this routine. Might have to limit planching and levers to the GTG routine.

*Update - I felt ropey on entering the gym so switched stuff around. For some reason I front-loaded the session with another O'Neill Test which nearly killed me. Oh ego, why dost thou drive me thus?

Warm Up (5 mins)
Main (25 mins)
1) O'Neill Test(L3:4":1158m)
2) Dumbell Press (10kgx12, 12kgx6, 14kgx4)
3) Deadlifts (2x130kg, 2x120kg)
4) Weighted Chins (12xBW, 4x10kg, 3x10kg)

WRT the resistance, the Concept2 site advises:

• The settings 1-10 on the Indoor Rower are not work level settings or fitness level settings. The intensity of your workout is controlled by how hard you pull on the handle and is calculated and displayed by the electronic monitor as you row. Your accomplishment is indicated by the monitor, not the setting of the wind damper.

The ONT really did wipe me out. The only thing I should not really have dropped was the wall walks. But apart form that, this is a superb little workout. I will be happy to stick with this for a while....oh, and I simply have to get in to the 'Good' range for the ONT!

Damn my ego. :)

The other thing I will mention is that I am now up to just under 84kg. I am assuming that the scales I use at the gym are accurate and if so, then this is another significant increase in weight of late. I was thinking that I look lean at the moment so this *might* be an increase in muscle.

My routines involve novel movements changed on a weekly basis, along with novel sets and reps. This is how I try to implement 'power law' training. I am happy to do this as I know that strength does NOT increase in a linear fashion which is why I shy away from linear training programs. But similarly growth is far from linear.

My experience is that you cannot forecast it! All you can do is give your body the impetus to grow (intense exercise), give it the nutrients to grow (nutrition), give it time to grow (rest) and create a suitable hormonal environment (IF). The rest is all downstream of your control.

Four Minute Warning

Today I undertook the Four Minute O'Neill Test on a Concept 2 rower:

• The O'Neill Fitness Test is designed to give a simple and reliable test of aerobic fitness. Aerobic fitness is a good indicator of general condition as it underpins 95% of all forms of activity.
  
  After about 10 mins familiarisation with the Concept2 Indoor Rower, the test can be carried out to get an indication of baseline fitness by simply comparing the distance covered in four minutes on the chart.
  
  Further regular tests will indicate progress and are suitable for people of all ages and gender.

I understand that you should have the rower set to level three (I usually use level 8). I also tried an approximate SPM of 20, whereas I usually aim for 27+ on a 500m section.

Oh yeah - and I am neither a rower (I only row when it is too grim outside to sprint), and I don't really 'do' aerobic fitness. Certainly none of that steady state endurance work, but plenty of episodic high intensity stuff with periodic rests.

As this is the first time I have done this kind of distance, my pacing was well out and I could have pushed much harder over the middle 200m.

Damn good fun. The result: 1122m

This makes me 'Above Average' and I know I could get in to the 'Good' category, if not the 'Excellent' group. Watch this space!