RTK Wk8 W/O2

This is the last workout of an 8 week training cycle.  I have enjoyed it.  I think I have looked forwards to most of the workouts and certainly I finished the majority of them feeling much the better.

Depletion:

Warm Up (5 mins)
Main (45 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Squats, Asymmetric Leg Extension (20, 15)
4. Chin Ups/Pull Ups (15, 15)
5. Handwalk, ('for time'x2)
6. Inverted Row, Bent-Over Row (15, 15)

RTK Wk8 W/O1

So here I am at week 8. The final week. The clocks has just gone forwards meaning lighter evenings. My injury list is as follows:

1. Left elbow 'tweak' - healing nicely, but usually 'aware' of it. It originated from before this phase of training IIRC.
2. Left hip 'tweak' - came from an intense Lau Gar session of 'low walks'.  It coincided with some hard DLing so I guess the two may be related.  But again, healing to the point of only being noticeable with my thigh in certain extended positions.

My general lifting numbers have gone up.  My weight has remained stable around 84/85kg despite lots more (starchy) carbohydrate.

It is time to give myself a week or two off.  Perhaps mix in some active rest.

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

RTK Wk7 W/O3

Because of my 'day three' rest protocol, this is actually my last DL and OAC workout in this training cycle!  Next week is the final week of my RTK approach - but not sure I can discern much of a difference in my physique.  My numbers are still going up.  The Six Nations beer frenzy cannot help - and the fact that sometimes my eating (in terms of timing, quantity and quality), has not been as fixed as the CKD protocols require.  I might need to give it another go to do it justice, but TBH it is such a bore to have to eat to a program.  It might work for some, but I don't think I am that person.

Consolidation will be the word today for the DL.  The OACs will get pushed a little higher....

Warm Up (5 mins)
Main (35 mins)
1a.Deadlift (4X137kg , 5X123kg)
1b. One Arm Chin Ups (3/4x62, 5x55, 6x50)
2. Wall Walk/Back Bridge to In-L-Sit (2r, 15s, 15s)
3. HSPUs/Lowers/Dumbell Press (3lwrs/1+, 6x16kg, 6x14kg)
4. Ice Cream Makers (6, 5, 4)
5.Four-Way Rotator Cuff (10)

RTK Wk7 W/O1 (P2)

After last week's break, it is back to barefoot badness and madness:

Warm Up (5 mins)
Main (40 mins)
1. Wrist Push Ups (10, 10, 10)
2a. Barefoot Sprints (15s, 10s, 5s)
2b. Rope Climbing (4, 3, 2)
2c. Pinch Grip Pull Ups (4, 4, 4)
3a. Tuck Planche (3x5s + fill to minute)
3b. Barefoot Kill Carry (1)
4. Hangboarding (Intermediate)

RTK Wk6 W/O3

So today I have got to keep with the 'no rest between reps of DLs'! *THAT* is the primary goal.  Secondarily I have upped the weights on the OACs.

Warm Up (5 mins)
Main (35 mins)
1a.Deadlift (4X137kg , 5X123kg)
1b. One Arm Chin Ups (4x55, 5x50, 6x45)
2. Wall Walk/Back Bridge to In-L-Sit (2, 2, 2)
3. HSPUs/Lowers/Dumbell Press (4 lwrs, 6x16kg, 6x14kg)
4. Ice Cream Makers (6, 5, 4)
5.Four-Way Rotator Cuff (15)

RTK Wk6 W/O2

This is actually my first workout of the week as I rested Sunday. But in terms of workout naming conventions, I know that W/O2 in any week is a depletion workout - so I am sticking with this convention.

Time to empty those glycogen stores. I will mix and match some of these exercises, sets and reps.

Warm Up (5 mins)
Main (25 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Alternate One Arm Dumbell Snatch from Ground, Leg Extension (20, 20)
4. Chin Ups/Pull Ups (15, 15)
5. Handwalk, ('for time')
6. Inverted Row, Bent-Over Row (15, 15)

RTK Wk5 W/O3

The aim today is again to repeat last Friday's workout but to again try to OWN the deadlift.  I will try not to put the weight down between reps on the first set (I put the weight down on the last rep last time).

Warm Up (5 mins)
Main (35 mins)
1a.Deadlift (4X137kg , 5X123kg)
1b. One Arm Chin Ups (6/5x49, 7/6x44, 8/7x39)
2. Wall Walk/Back Bridge to In-L-Sit (2, 2, 2)
3. HSPUs/Lowers/Dumbell Press (4, 8/7x14kg, 8x12kg)
4. Ice Cream Makers (5/4, 4, 4)
5.Four-Way Rotator Cuff (15)

RTK Wk5 W/O2

More depletion! I have to go steady this workout as I am feeling it from last night's Lau Gar. I might have to implement 'Day Three'. This is simply a rolling day-off. So If I have three workouts in a week I simply skip the third workout in week one, the second workout in week two and the first workout in week three. Of course you can mix and match the day off, but you get the idea.

Warm Up (5 mins)
Main (25 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Alternate One Arm Dumbell Snatch from Ground, Leg Extension (20, 20)
4. Chin Ups/Pull Ups (15, 15)
5. Handwalk, ('for time')
6. Inverted Row, Bent-Over Row (15, 15)

RTK Wk5 W/O1 (P1)

I am not sure the CKD approach is having much of a result, largely due to the massive alcohol spikes induced by the Six Nations rugby.  Damn good fun mind!

Another 'P1' workout and meaning we head on to the rings!
Warm Up (5 mins)
Main (30 mins)
1. Stairgators (1)
2a. Barefoot Sprinting (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

RTK Wk4 W/O3

If you have not already done so then you really should listen to Jimmy Moore's interview with Art DeVany.  It is aabsolutely entertaining and rich in both breadth and depth.  Art really holds your attention with his ideas, some of which are truly amazing and comes across as very personable and engaging.

The aim today is to repeat last Friday's workout but to OWN the deadlift.  I will try not to put the weight down between reps on the first set (or to simply put it down fewer times).

Warm Up (5 mins)
Main (35 mins)
1a.Deadlift (4X137kg , 5X123kg)
1b. One Arm Chin Ups (5x49, 6x44, 7x39)
2. Wall Walk/Back Bridge to In-L-Sit (2, 10s, 10s)
3. HSPUs/Lowers/Dumbell Press (6x16kg, 7x14kg, 8x12kg)
4. Ice Cream Makers (4, 4, 4)
5.Four-Way Rotator Cuff (10)

RTK Wk4 W/O2

Depletion!

Warm Up (5 mins)
Main (40 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Squats, Leg Extension (15, 15, 15)
4. Chin Ups/Pull Ups (15, 15)
5. MBTs (15, 20)
6. Bent-Over Row (15, 15)

RTK Wk4 W/O1 (P2)

More wild-man stuff!

Warm Up (5 mins)
Main (40 mins)
1. Wrist Push Ups (10, 10, 10)
2a. Barefoot Sprints (15s, 10s, 5s)
2b. Rope Climbing (4, 3, 2)
2c. Pinch Grip Pull Ups (4, 4, 4)
3a. Tuck Planche (3x5s + fill to minute)
3b. Barefoot Kill Carry (1)
4. Hangboarding (Intermediate)

I started late but really enjoyed this workout.  The rope climbing was HARD - well the first set anyway.  The barefoot sprints felt good; laboured from still being 'full' from my afternoon meal, but quite a pleasant sensation on the soles of the feet.  True barefoot is a great sensation and VFFs are like soooo 2009!

At 85kg, the hangboarding was always going to feel tough on the fingers.  This might also explain the ambivalent performance in the frog and tuck planche.

RTK Wk3 W/O3*

* Having just taken an impromptu week off, the naming conventions have gone a bit mad!

The Six Nations is back on this weekend with some cracking matches.  The paleo approach will be overtaken by a beer soaked celebration (hopefully).  You've got to keep fit, but you've also got to live life!

After some odd Lau Gar exercises the other night my 'tweaked' left elbow suddenly feels sooooo much better.  I am going to put in some deloaded OAC work to test it out.

Warm Up (5 mins)
Main (35 mins)
1a.Deadlift (4X137kg , 5X123kg)
1b. One Arm Chin Ups (4x49, 5x44, 6x39)
2. Wall Walk/Back Bridge to In-L-Sit (2, 10s, 10s)
3. HSPUs/Lowers/Dumbell Press (1, 6x14kg, 8x12kg)
4. Ice Cream Makers (4, 4, 4)
5.Four-Way Rotator Cuff (10)

RTK Wk3 W/O2

So as if the Six Nations wasn't enough to hamper my CKD, Valentines night lead to nutritional over-indulgence. Not quite sure I am giving the CKD a fair go.

Today is a depletion day.

Warm Up (5 mins)
Main (40 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Squats, Leg Extension (20, 20, 15)
4. Chin Ups/Pull Ups (12/15, 12/15)
5. Dumbell Press (15, 15)
6. Inverted Row, Bent-Over Row (15, 15)

RTK Wk3 W/O1 (P1)

So there have been a lot of alcoholic over-indulgence again this weekend.  I am normally teetotal - for weeks at a time.  But come the Six Nations and....well it is just such a great feast of sport.  Not sure of the implications of beer on my CKD but I guess I will find out.

Week three commences.  Monday to Thursday I eat less than normal.  Friday night until Sunday night I get to play the role of  'Chow-dog'.

I am back to my 'P1' workout - so no rope climbing this week, but I get to swing on the rings instead.

Warm Up (5 mins)
Main (30 mins)
1. Stairgators (1)
2a. Barefoot Sprinting (1x15, 1x15, 1x15)
2b. 4xMU 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

RTK Wk2 W/O3 (P1)

With the Six Nations in full swing, dietary control of any sort is awkward!  Beer will flow tomorrow and EVERY fixture over the weekend looks quite intriguing. 

England vs Italy should have only one (dominant) outcome - but expectation is on England to do the business and post up a big score.  Italy are no push overs and can unleash some real flair.  Their work rate is high - but historically they seem to lack endurance.

Scotland vs Wales is a hard one to call.  Scotland punched through France's defences several times last week.  They may well smell Welsh blood after Welsh capitulation to England. But Wales have some awesome athletes in Hook and Shane Williams.  They are now playing for pride after the sting of last weeks' defeat.  Scotland may also feel that after last week, they indeed have the hustle to start taking some scalps.  Immovable objects and irresistible forces. 

Sundays fixture of Ireland vs France will also be potentially explosive.  For the Irish, every game against France carries the Hand of Henry.  For some in Eire the recent rivalry with France may even overshadow that against England.  Sean O'Brien should be able to punch through a suspect French defence and BOD is always a threat.  Fans on both sides will be wondering which French team will turn up and whether the self destruct button will remain unpressed.  When the French find their flow, they are sublime, beautiful, clinical and lethal.

This is the kind of sport that makes me want to do stuff.  To lift hard and give it some "grrrr" - an opportune moment to move on to today's workout (after which I will refeed on carbohydrate).  As follows:

Warm Up (5 mins)
Main (35 mins)
1a.Deadlift (4X122kg , 5X110kg)
1b. Chin Ups (BW+20kg x 8, BW+10kg x 10, BWx12)
2. Back Bridge to In-L-Sit (15s, 15s, 15s)
3. HSPUs/Lowers/Dumbell Press (0/3, 6x14kg, 8x10kg)
4. Ice Cream Makers (4, 4, 4)
5.Four-Way Rotator Cuff (10)

RTK Wk2 W/O2

Another session aimed at depletion.  I am up for it as I feel that my body has adapted to its new stimulus.  I have tweaked my calorie cycle - and it has proved successful (notwithstanding confounding variables - is it metabolic adaption or calorie tweaking?). 

Last night's Lau Gar was demanding in places and coincidentally quite 'depleting' - but I felt motivated and strong throughout.  The sun is out and I feel motivated to hit the gym today.  Good times.

Warm Up (5 mins)
Main (30 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Squats, Leg Extension (20, 20, 15)
4. Pull Ups, Chin Ups (15, 15)
5. Hand Walk, MBT, Dumbell Press (for time, 20, 15)
6. Inverted Row, Bent-Over Row (20, 15)

RTK Wk2 W/O1 (P2)

Captain Kid has finally lost her first milk-tooth! A big moment in her life marking her departure from those truly infant years.

Refeeding went crazy yesterday.  A friend's birthday celebrations meant a paleo feast followed by a sugar fest.  Did I mention the (roughly) ten pints on Friday night prompted by the rugby?  Luckily I am on a CKD - cyclical being the key word here.  This means I have a new week to get the refeed 'right'!

I am using my second strength routine this week for variety.  No MUs or rings, and with a greater climbing focus.

Warm Up (5 mins)
Main (40 mins)
1. Wrist Push Ups (10, 10, 10)
2a. Barefoot Sprints (10s, 10s, 10s)
2b. Rope Climbing (3, 3, 3)
2c. Pinch Grip Pull Ups (3, 3, 3)
3a. Tuck Planche (3x5s)
3b. Barefoot Kill Carry (1)
4. Hangboarding (Intermediate)

RTK Wk1 W/O3 (P1)

So I get to work out using mid-range (for hypertrophy).  I am also in a position to work that DL for multiple reps.

Tonight I get to watch the start of THE GREATEST ANNUAL SPORTING EVENT IN THE WORLD BAR NONE - The Six Nations, and can break my ketogenic phase with a beer or two (although I am not sure that is 'approved').

Warm Up (5 mins)
Main (40 mins)
1a.Deadlift to Chin Ups (4X110kg , 5X100kg)
1b. Chin Ups (BW+20kg x 8, BW+10kg x 10, BWx10)
2. Wall Walk to In-L-Sit (2, 2, 2)
3. HSPUs/Lowers (6, 6x14kg, 6x14kg)
4. Ice Cream Makers (6, 5, 4)
5.Four-Way Rotator Cuff (10)

The deadlifts and chins felt good and strong.  I will start pushing them next week.  low point was the HSPU - I couldn't even do one, although the Walk Walks felt unusually tough (an early warning sign?)*.  Lau Gar has been tough of late and I think that my shoulders may be tired.  Altogether though, an enjoyable session with some high points.

I took a week one photo but it is of lame quality.  Blurred with some other dude's butt in it I think.  Obviously I still intend to post it up once 'said butt' has been photoshopped out.  It is damn tricky taking photos in a bloke's changing rooms.....!

*Rule one: Listen to your body.

RTK Wk1 W/O2

So on Sunday I ate just over 2500 calories (a rough estimate; 64% fat, 34% protein), followed by 1700 calories yesterday (70% fat, 30% protein).  Oddly I felt rather subdued last night at Lau Gar - the consequence of my body having to 'go hungry'? 

Last night's high fat meal was one of boiled tongue.  This might sound grim but damn, is it tasty!  I had a very small amount of salad for colour and texture.

It is odd trying to consciously 'under eat'.  I like to let hunger prompt me to eat (just as thirst makes me drink and fatigue makes me sleep).  Still, I am expecting a period of adaption to the CKD.  I think that knowing I am eating less is making it psychologically awkward.  Can't wait for a Friday refeed (squash soup) - and a Saturday evening meal with a LOT of potato!  And some goat's cheese!

Today is my first depletion workout.  I have shoved in lots of variation - the planches and levers are all easier variations.  Rests will be one minute.

Warm Up (5 mins)
Main (40 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Squats, Leg Extension (20, 20, 15)
4. Pull Ups, Chin Ups (15, 15)
5. Hand Walk, MBT, Dumbell Press (for time, 20, 15)
6. Inverted Row, Bent-Over Row (12/20, 15)