My recent illness has now metamorphosed in to Tonsilitis. So much for paleo eating making me bullet-proof to illness. But it is not too severe and physically, I feel very strong and able....but boy can it hurt when I swallow.
I have kicked back a bit and cut down on the martial arts to one session a week. However I have cranked up the climbing a bit with a few social session of bouldering (ie nothing too intensive).
Today I headed back in the gym with the intention of moving weight- FAST!
Warm Up (5 mins)
Main (25mins)
1a) Pillar Jumps (to a 'comfortable' height, emphasising speed)
1b) Medicine Ball Throws (emphasise speed)
-- 8 Sets x 2 Reps, 20s rest between --
2a) Kneel to HS/Hand Walk
2b) Wall Walk
-- 4 Sets x 3 Reps, 40s rest between --
3b) Two Handed Rows
-- 8 Sets x 2 Reps, 20s rest between --
4a) Planche
4b) Body Lever
4c) Cuts
-- 4x15sec in the static holds with 30s rest between in cuts --
It was again one of those short intense workouts from which I strode out of the gym feeling warmed through but still strong. In each case above, the money-shot came with the last set or two.
Friday, 27 February 2009
Monday, 23 February 2009
Monday Sunshine Workout
Six weeks in to the year I have tweaked my program slightly and on Mondays will be focusing on (about) 3 sets of (about) 3 reps in a mini cycle. The idea is that the exercises should be hard, but completed in form (and without going to failure).
I headed down to the gym at lunch in what was a really warm day. It was cloudy but every so often the sun broke through. Spring has sprung and it was great to be working-out outside to greet it!
I managed to do all the routine outside apart from the bar-work (Lock Offs and Levers). Thus I got a "dose of the D". If only there was a suitable tree in the area......
Warm Up (5 mins)
Main (25mins)
1a) Pistols
1b) Planche (4x15s=1min)
1c) Cuts (30s per side)
2a) HeSPU (Kneel to HS)
2b) Assisted HeSPUs
2c) Kneel Backs/Back Bridge
--(3reps; 3sets)--
3a) Body Lever (4x15s=1min)
3b) One Arm Lock Off (3x3sec each side)
I felt monumentally strong on the Lock-Offs and will increase the length of time to make it challenging. The Levers also felt good and I am starting to extend my legs as the shoulders felt absolutely solid!
Of significant note is that I performed 3 sets of 3 pistols on both legs totally unassisted. This is new benchmark for me. I will stick at his level for a while and consolidate. I recently had a niggling knee injury that I feel recovered from, but which should act as a cautionary tale!
I headed down to the gym at lunch in what was a really warm day. It was cloudy but every so often the sun broke through. Spring has sprung and it was great to be working-out outside to greet it!
I managed to do all the routine outside apart from the bar-work (Lock Offs and Levers). Thus I got a "dose of the D". If only there was a suitable tree in the area......
Warm Up (5 mins)
Main (25mins)
1a) Pistols
1b) Planche (4x15s=1min)
1c) Cuts (30s per side)
2a) HeSPU (Kneel to HS)
2b) Assisted HeSPUs
2c) Kneel Backs/Back Bridge
--(3reps; 3sets)--
3a) Body Lever (4x15s=1min)
3b) One Arm Lock Off (3x3sec each side)
I felt monumentally strong on the Lock-Offs and will increase the length of time to make it challenging. The Levers also felt good and I am starting to extend my legs as the shoulders felt absolutely solid!
Of significant note is that I performed 3 sets of 3 pistols on both legs totally unassisted. This is new benchmark for me. I will stick at his level for a while and consolidate. I recently had a niggling knee injury that I feel recovered from, but which should act as a cautionary tale!
Sunday, 22 February 2009
Business As Usual
I have had few days off since the middle of the week as my cold seemed to develop in to a viral infection. The glands in my neck were swollen like a King Cobra and from Wednesday night to Saturday morning and I HAD to have 12hours sleep a night each day!
Fasting 24hrs a few times and lots of low intensity work - ie walking with the kids outdoors in the sunshine along with plenty of fluids quickly has enabled me to overcome the illness. When ill I compress my eating in to a 4 hour window but in this instance generally ate only once a day for the three days.
Tonight I went back to a climbing focused workout. As it is summer I intend to push the practical/application side of my training a bit further towards climbing.
Warm Up (5 mins)
Main (20 mins)
1a) Basic Ring Routine
1b) Ring Splits
1c) Laddering
-- (3Sets x 3 Reps) --
I have cut back on the sprinting due to my knee ache of last week and to allow for the long walk I did with Captain Kid on Friday. The knee feels good but it probably is a good idea to give it a bit more time.
Although the main section was 3x3, I did a couple of extra sets on the fingerboard changing grips and rung size accordingly.
Fasting 24hrs a few times and lots of low intensity work - ie walking with the kids outdoors in the sunshine along with plenty of fluids quickly has enabled me to overcome the illness. When ill I compress my eating in to a 4 hour window but in this instance generally ate only once a day for the three days.
Tonight I went back to a climbing focused workout. As it is summer I intend to push the practical/application side of my training a bit further towards climbing.
Warm Up (5 mins)
Main (20 mins)
1a) Basic Ring Routine
1b) Ring Splits
1c) Laddering
-- (3Sets x 3 Reps) --
I have cut back on the sprinting due to my knee ache of last week and to allow for the long walk I did with Captain Kid on Friday. The knee feels good but it probably is a good idea to give it a bit more time.
Although the main section was 3x3, I did a couple of extra sets on the fingerboard changing grips and rung size accordingly.
Tuesday, 17 February 2009
How to Scare Yourself with the Internet
I have mentioned in previous posts that I have a niggling injury in my right knee. It is a VERY mild discomfort that does not stop me doing anything but which I can feel before and after exercise.
The Internet is a wonderful thing. And after a lunch hour spent avoiding numerous adverts advising how I can 'satisfy my woman' and 'lucky' gambling strategies, I managed to self diagnose this injury.
I have long advocated listening to your body. We are terrible at it. However it was apparent to me that my injury is one of 'over use' as I have ramped up the intensity of my training in recent weeks. In particular, frequent sprints on the road, Kill Carry work, snatches, pistols and lots of jumping has taken its toll resulting in what would appear to be 'patellar tendinopathy'.
Self diagnosis from the Internet is a scourge of the modern age. If I followed all the diagnostic advice available then I would be self-diagnosed with 'Intergalactic Knee Cancer' and wrapping my head in foil whilst sitting in a bath of milk. But I think rest and plenty of gentle walking will resolve the issue.
Even if the diagnosis is wrong (patellar tendinopathy, not 'Intergalactic Knee Cancer' ), a period of rest is advisable as a first step when feeling chronic aches. If tackled early enough, I feel no need to 'immobilise'.
Of the activities I have listed above, I will stop all but sprinting and pistols (the latter does not seem to cause any problem). Even with the sprints and pistols I will restrict myself to three sets of each once a week (and several days apart).
Hopefully, after maybe four weeks I will be able to ramp things back up (I can't live without jumping!).
The Internet is a wonderful thing. And after a lunch hour spent avoiding numerous adverts advising how I can 'satisfy my woman' and 'lucky' gambling strategies, I managed to self diagnose this injury.
I have long advocated listening to your body. We are terrible at it. However it was apparent to me that my injury is one of 'over use' as I have ramped up the intensity of my training in recent weeks. In particular, frequent sprints on the road, Kill Carry work, snatches, pistols and lots of jumping has taken its toll resulting in what would appear to be 'patellar tendinopathy'.
Self diagnosis from the Internet is a scourge of the modern age. If I followed all the diagnostic advice available then I would be self-diagnosed with 'Intergalactic Knee Cancer' and wrapping my head in foil whilst sitting in a bath of milk. But I think rest and plenty of gentle walking will resolve the issue.
Even if the diagnosis is wrong (patellar tendinopathy, not 'Intergalactic Knee Cancer' ), a period of rest is advisable as a first step when feeling chronic aches. If tackled early enough, I feel no need to 'immobilise'.
Of the activities I have listed above, I will stop all but sprinting and pistols (the latter does not seem to cause any problem). Even with the sprints and pistols I will restrict myself to three sets of each once a week (and several days apart).
Hopefully, after maybe four weeks I will be able to ramp things back up (I can't live without jumping!).
Monday, 16 February 2009
Monday Gymnastics
Another great Winter's day with only thin cloud and much warmth in the shade. I managed to perform the first 10 minutes or so outside before having to retreat indoors to use the mats and the bars.
Warm Up (5mins)
Main (25mins)
1) Assisted Pistols (4x8)
2a) Frog Planche (4x15s)
2b) Cuts (30s)
3a) Headstand Lowers (4x4)
3b) Kneel Backs (4x30s)
4) Levers (4x15s)
I feel my progress in the planche has degraded so I am cutting back to the frog variation and am intent on consolidation. You may also notice that rather than mini circuits, again I have favoured focusing on exercises in isolation (with maybe a passive stretch in between sets). My rests are less than a minute at the moment.
It is tempting to always try to 'push on' when a particular load becomes easy, but this 'ease' should be treated as a form of recovery. Adaption takes time and you have to be careful not to outrun adaption. Optimally, you keep up with inate adaption.
Despite these changes, I will continue to enrich my workouts with one maximal strength and one dynamic strength workout a week.
Warm Up (5mins)
Main (25mins)
1) Assisted Pistols (4x8)
2a) Frog Planche (4x15s)
2b) Cuts (30s)
3a) Headstand Lowers (4x4)
3b) Kneel Backs (4x30s)
4) Levers (4x15s)
I feel my progress in the planche has degraded so I am cutting back to the frog variation and am intent on consolidation. You may also notice that rather than mini circuits, again I have favoured focusing on exercises in isolation (with maybe a passive stretch in between sets). My rests are less than a minute at the moment.
It is tempting to always try to 'push on' when a particular load becomes easy, but this 'ease' should be treated as a form of recovery. Adaption takes time and you have to be careful not to outrun adaption. Optimally, you keep up with inate adaption.
Despite these changes, I will continue to enrich my workouts with one maximal strength and one dynamic strength workout a week.
Sunday, 15 February 2009
Sunday's HG Workout
I seem to have a bit of an ache under my right knee cap. I am not sure what is causing it but I am going to cut back a bit on the sprinting - well sprinting on roads anyway. It could also be related to kick-boxing so I need to try to take it a bit easier on the kicks.
We went swimming earlier in the day which I find quite therapeutic. In addition I fasted today after a feast of chocolate yesterday! I like to fast on either Saturday or Sunday and then one further day in the week (normally Wednesday).
This evening I decided to focus on individual exercises rather than my usual short-circuits. the rest times were kept well under a minute:
Warm Up (5 mins)
Main (25mins)
1) 5x80m Hill Sprints (rest of <1min)
2) 5x Ring Sequence (rest of 45s)
3) 4x Ring Scissors (hold last rep for 5sec)
4) 3x Assisted Ladders (rest for 1 minute)
5) 4x Ladders (rest 45s)
I was still feeling the snatches from Friday (I REALLY ripped the weight up from the ground) and so eased back on the leg work ever so slightly this evening. The last two exercises were purely aimed at finger strength and so were not really relevant in the wider training context.
We went swimming earlier in the day which I find quite therapeutic. In addition I fasted today after a feast of chocolate yesterday! I like to fast on either Saturday or Sunday and then one further day in the week (normally Wednesday).
This evening I decided to focus on individual exercises rather than my usual short-circuits. the rest times were kept well under a minute:
Warm Up (5 mins)
Main (25mins)
1) 5x80m Hill Sprints (rest of <1min)
2) 5x Ring Sequence (rest of 45s)
3) 4x Ring Scissors (hold last rep for 5sec)
4) 3x Assisted Ladders (rest for 1 minute)
5) 4x Ladders (rest 45s)
I was still feeling the snatches from Friday (I REALLY ripped the weight up from the ground) and so eased back on the leg work ever so slightly this evening. The last two exercises were purely aimed at finger strength and so were not really relevant in the wider training context.
Friday, 13 February 2009
Friday Hypertrophy
I decided to put in some focus on individual exercises today. It was another fine lunchtime so I was outside for the warm up. Time was limited so I introduced an old favourite....
I performed one of my rare iron exercises; One Arm Dumbell Snatch from Floor. As I have maintained previously, taking a weight from the ground and lifting it above the head is a fantastic exercise which works a whole chain of muscles. (I was still feeling this in my legs on Sunday).
Warm Up (5 mins)Main(20 mins)
1) One Arm Dumbell Snatch from Floor (10kgx12, 16kgx8, 20kgx4, 22kgx4 28kgx2)
2) Wall Walks (4x5reps)
3) Planche (15s, 15s, 5s, 15s)
4) Lever (15s, 15s, 5s, 15s)
5) Cuts (30s per side)
The planche and lever are two exercises that truly work just about the whole body. Maximal effort in minimal time.
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