Suddenly it's 2014.
2013 was full, and fast. I just realised it passed without a single post.
A lot has happened.
Training
I finally managed to buckle down and 'Just Do It'.
I've had Training A.D.D. for a long time, but in 2013 I managed to contain it. Mostly.
This meant that although I didn't push my bench into new territory, I reclaimed the previous PR.
(My shoulder issues are now mostly fixed.)
Deadlift was good. I increased my PR to 180kg (395lbs in old money).
Squat is not going very far, but that is due to a bad knee, that will probably never be 100%.
I can still squat 135kg (300lbs), so it's not awful.
Life
New Child.
Career change.
Family Visits.
2014
I recently purchased Simple And Sinister.
I only have one statement to make after reading it: "Buy It. Read It. Apply It."
I have been using it as my base for a month so far, and I can see the benefits already.
This year will continue the Powerlifting Goal Pursuit.
Deadlift: 205kg (450lbs). This will be more than 2.5 Bodyweight.
Bench: 135kg (300lbs.)
I'm interested to see if I can make this work. I have a plan. More to follow...
Showing posts with label Goals. Show all posts
Showing posts with label Goals. Show all posts
Friday, 3 January 2014
Thursday, 25 October 2012
Changing Goals
Life is a tale told by an idiot. (According to Shakespeare anyway).
I'm not so sure I agree, but in a sense we are all idiots.
We strut around the stage, thinking we have it all figured out, only to prove ourselves wrong most of the time.
If you think back on the different goals that you have had throughout life, you will realise that many have changed.
What you wanted out of life at 5 changed when you reached 10, again when you made it to 15, ad infinitum.
This is neither good nor bad, it simply is. And when I look back on my lifting "career", I realise that I've done it several times.
Certain goals are still there, but the priority shifts and changes like the tides.
Strong...Big...Lean...Big And Lean...Strong And Lean... etc.
Lifting weights is constant. Striving to improve is constant. The finer details shift.
As life happens, things change. Sh!t Happens, as they say. You gotta roll with it.
Do I still want to be strong? Hell, yes. Is that all I train for? Hell, No.
I adapt to my age, my lifestyle, my current desires.
I think Long-term AND Short-term, and try to weave it all together into something meaningful.
But, I may wake up tomorrow with a completely new perspective, and that will change everything.
C'est La Vie.
Don't fight it, just work with it...
Wednesday, 3 October 2012
Progress On The Ultimate Program
Once upon a time I believed in the ultimate program. I KNEW that if I read enough, researched zealously, and applied myself, I would find it.
Then I discovered that there was no way. All paths led to Rome.
But even that didn‘t last.
Now I believe that there is an ultimate way to train. You won‘t get it from a guru-trainer. It will probably not be a cookie-cutter printout from a website. It might be, but probably not.
Don‘t ask me where to find it. I only know where to find mine.
Unfortunately you are going to have to find your own.
Sorry.
Friday, 1 June 2012
Cruel Eld Doth Encroach Upon me
Yep, I am getting older. One of these days I might actually grow up. Maybe.
When you are young and fresh [16~23] its easy to recover from just about anything that you can throw at your body.
You are pliable. You may not be flexible, but generally your muscles and sinew are unscarred and have little damage. But this changes as you get older. You lose it little by little. Pretty soon you're a brittle old codger. (Metaphorically speaking. You might only be 30). You realise that you actually have to work at your mobility, flexibilty and structural qualities.
I used to do the splits. No more. All the desk work has made me tight.
But, its never too late. So, a much as I hate it, I need to start doing foam-rolling and mobility work.
I cant bring myself to spend my training time doing it, as I only have 3 hours a week as it is. So, my solution is to create a pre-bed routine. 15-20min of rolling and mobility every day.
Soon I will return to my youthful vigour. Or, at the very least, stop doddering around like a rusty old robot.
The other side-effect I would like is to be a little more injury-proof again.
Let the test begin...
When you are young and fresh [16~23] its easy to recover from just about anything that you can throw at your body.
You are pliable. You may not be flexible, but generally your muscles and sinew are unscarred and have little damage. But this changes as you get older. You lose it little by little. Pretty soon you're a brittle old codger. (Metaphorically speaking. You might only be 30). You realise that you actually have to work at your mobility, flexibilty and structural qualities.
I used to do the splits. No more. All the desk work has made me tight.
But, its never too late. So, a much as I hate it, I need to start doing foam-rolling and mobility work.
I cant bring myself to spend my training time doing it, as I only have 3 hours a week as it is. So, my solution is to create a pre-bed routine. 15-20min of rolling and mobility every day.
Soon I will return to my youthful vigour. Or, at the very least, stop doddering around like a rusty old robot.
The other side-effect I would like is to be a little more injury-proof again.
Let the test begin...
Friday, 11 May 2012
A New Beginning
I feel like I have been out of circulation for a while, so my posts have been few.
It started with a stupid move. I moved a barbell from one hook to another.
Simple. Yes. But, if you do it with a shoulder press, when it's a weight near your max its not smart.
Enter the shoulder injury. Eight weeks later, I'm still broken.
I've been rehabbing and fixing, and it's much better. I even have a better understanding of shoulder health now.
So, not all was lost. But, eventually I gave in and went to see the Doc.
I've had my scan, and will see the physio next week.
Hopefully the end is in sight.
What this means: No bench. No Press. No Squat (too much rotation on the shoulder).
What I can still do: Deadlift, Front Squat, Snatch, Chin, Rows. One Arm Presses.
So my training will continue.
I realised that I lost the plot a bit with my workout routines. This will be remedied.
Back to what has worked: 5/3/1. 3 Days a week. Basic. Simple Progression.
Starting Monday. Planning to stick it out for at least 6 Months. Time to get a grip.
I can't let another year go by with too little progress.
Today I tested my Deadlift so that I know where to begin on Monday:
Snatch: 30kg : 4x3
Deadlift: 70kg,85kg,100kg,115kg,130kg,145kg,160kg : all 1 rep.
Bench Test: Nope, shoulder don't want that.
It's been a while since I lifted 160kg. I'm quite happy about it.
I may have to start with a recovery week...
It started with a stupid move. I moved a barbell from one hook to another.
Simple. Yes. But, if you do it with a shoulder press, when it's a weight near your max its not smart.
Enter the shoulder injury. Eight weeks later, I'm still broken.
I've been rehabbing and fixing, and it's much better. I even have a better understanding of shoulder health now.
So, not all was lost. But, eventually I gave in and went to see the Doc.
I've had my scan, and will see the physio next week.
Hopefully the end is in sight.
What this means: No bench. No Press. No Squat (too much rotation on the shoulder).
What I can still do: Deadlift, Front Squat, Snatch, Chin, Rows. One Arm Presses.
So my training will continue.
I realised that I lost the plot a bit with my workout routines. This will be remedied.
Back to what has worked: 5/3/1. 3 Days a week. Basic. Simple Progression.
Starting Monday. Planning to stick it out for at least 6 Months. Time to get a grip.
I can't let another year go by with too little progress.
Today I tested my Deadlift so that I know where to begin on Monday:
Snatch: 30kg : 4x3
Deadlift: 70kg,85kg,100kg,115kg,130kg,145kg,160kg : all 1 rep.
Bench Test: Nope, shoulder don't want that.
It's been a while since I lifted 160kg. I'm quite happy about it.
I may have to start with a recovery week...
Monday, 2 April 2012
A Workout Update
By now you may have noticed that I have not posted a workout in a while.
Firstly, I was laid low by the Spanish Influenza. At least it felt that bad.
But, I bounced back, and went at it with my training. But, there is a catch.
I was questioning the validity of my training paradigm. Not the effectiveness of 531 or 5x5.
Rather, I was questioning whether it was the best for me. And I was thinking long term.
My shoulder is not happy with the low-bar position, or with overhead pressing.
My lower back has started to talk to me in language I've never heard before.
In short, I felt like I was barreling along toward an early retirement from training. That is unacceptable.
At the same time, I was reading some prehab\rehab\injury prevention type stuff. One article stood out.
"21 Exercises For Injury-free Mass" by Bret Contreras.
Its geared toward the man made of glass, which isn't me, but it gave me an idea.
What if I used the big exercises to "test" my strength, and stuck to safer versions to "train" it?
Could it work if I only had to load up the barbell and strain once a month? (Less exposure).
Could the "safe" exercises still help me to improve, but save me from further injury?
It was a theory that I had to test, as there are several advantages:
1. No injuries means more training time.
2. Less spinal loading means increased recovery.
3. Less chance to grow stale on the big exercises.
Yes, there are negatives, like not getting practice at the specific lifts. Nothing is perfect.
I've put together a simple A-B Split using the exercises from the article.
The plan is still geared more towards a 5-rep strength approach (with a bit of hypertrophy thrown in).
I'll go for one cycle of 4 weeks, then retest my strength and see where I am.
Hopefully the same-but-different exercises I chose will work.
Time will tell...
Firstly, I was laid low by the Spanish Influenza. At least it felt that bad.
But, I bounced back, and went at it with my training. But, there is a catch.
I was questioning the validity of my training paradigm. Not the effectiveness of 531 or 5x5.
Rather, I was questioning whether it was the best for me. And I was thinking long term.
My shoulder is not happy with the low-bar position, or with overhead pressing.
My lower back has started to talk to me in language I've never heard before.
In short, I felt like I was barreling along toward an early retirement from training. That is unacceptable.
At the same time, I was reading some prehab\rehab\injury prevention type stuff. One article stood out.
"21 Exercises For Injury-free Mass" by Bret Contreras.
Its geared toward the man made of glass, which isn't me, but it gave me an idea.
What if I used the big exercises to "test" my strength, and stuck to safer versions to "train" it?
Could it work if I only had to load up the barbell and strain once a month? (Less exposure).
Could the "safe" exercises still help me to improve, but save me from further injury?
It was a theory that I had to test, as there are several advantages:
1. No injuries means more training time.
2. Less spinal loading means increased recovery.
3. Less chance to grow stale on the big exercises.
Yes, there are negatives, like not getting practice at the specific lifts. Nothing is perfect.
I've put together a simple A-B Split using the exercises from the article.
The plan is still geared more towards a 5-rep strength approach (with a bit of hypertrophy thrown in).
I'll go for one cycle of 4 weeks, then retest my strength and see where I am.
Hopefully the same-but-different exercises I chose will work.
Time will tell...
Tuesday, 27 March 2012
Shifting Goalposts
One of the biggest problems in fitness is failure to achieve goals. Almost as bad is achieving a goal when it no longer matters. In other words, the anticlimax achievement.
It doesn't happen often, because goals are seldom achieved, but when it happens it can be just as demoralising as failure to achieve.
So how did you end up here?
When you sat down and mapped out a plan to achieve your goal, you quite simply set your sights on the wrong thing. You love lifting heavy weights, but somehow ended up thinking a 4-minute mile was a great goal. The thing is, you don't actually care whether you can run a sub-4 1600m.
Can you say "Anticlimax"?
Your goals must represent who you are and what you want to achieve.
They can't be a flavour of the month. You must still burn with desire to achieve your goals when next month, or next season comes around. They must be worth striving for, even if it takes years to achieve them.
This is difficult in a world where we are conditoned to desire the next big thing as soon as we have the current big thing. If that is who you are, perhaps you should just goal-set very short-term.
"If I get 5 reps, then I can have a cookie!" Good luck with that.
Real goals, and real achievement take time and effort. Diligence and perseverance are the watchwords.
Make sure that the goal you set is what you really want, then apply yourself.
"The more you sweat in peace time, the less you bleed in war"
It doesn't happen often, because goals are seldom achieved, but when it happens it can be just as demoralising as failure to achieve.
So how did you end up here?
When you sat down and mapped out a plan to achieve your goal, you quite simply set your sights on the wrong thing. You love lifting heavy weights, but somehow ended up thinking a 4-minute mile was a great goal. The thing is, you don't actually care whether you can run a sub-4 1600m.
Can you say "Anticlimax"?
Your goals must represent who you are and what you want to achieve.
They can't be a flavour of the month. You must still burn with desire to achieve your goals when next month, or next season comes around. They must be worth striving for, even if it takes years to achieve them.
This is difficult in a world where we are conditoned to desire the next big thing as soon as we have the current big thing. If that is who you are, perhaps you should just goal-set very short-term.
"If I get 5 reps, then I can have a cookie!" Good luck with that.
Real goals, and real achievement take time and effort. Diligence and perseverance are the watchwords.
Make sure that the goal you set is what you really want, then apply yourself.
"The more you sweat in peace time, the less you bleed in war"
Wednesday, 7 March 2012
Balancing Wants And Needs
When it comes to training we usually focus on our wants. Our goals seldom revolve around what we need.
That is not necessarily a bad thing from a certain point of view. I've written before on methods that will make your goals more necessary from an achievement perspective. Today I'm referring to the content of your training sessions as you pursue those goals.
For example: I need to do more stretching, but I want to do more direct arm work.
Once you have laid out your goals, you will quickly realise that you have a limited amount of time in which to accomplish them. (Unless you are a shiftless layabout with stacks of cash and loads of time). For most employed people it will come down to balancing your time with what you need to do to reach your goals.
Generally there will be some boring but necessary stuff that will need to be in your program.
Next you can add in those things that directly support and lead to achievement of the goal.
Now, if you have any space left you can squeeze in the things you want to do, but aren't really tied to your goals.
This is hard for some people to deal with. They prefer to just do the fun stuff. Well, its up to you, but you can't blame anyone if you never get anywhere.
If you want to remain healthy, and be in this for life, then there are some things you should pay attention to, before they turn into big problems:
Flexibility and Mobility.
Left-to-Right, Front-to-Back balance.
Core strength.
As long as you maintain these you will be less prone to injury and more likely to keep training for a long time.
Yes, we want many things, but often we don't need them in order to achieve our goals.
Make sure that the things you need are in place, after that feel free to add what you want.
That is not necessarily a bad thing from a certain point of view. I've written before on methods that will make your goals more necessary from an achievement perspective. Today I'm referring to the content of your training sessions as you pursue those goals.
For example: I need to do more stretching, but I want to do more direct arm work.
Once you have laid out your goals, you will quickly realise that you have a limited amount of time in which to accomplish them. (Unless you are a shiftless layabout with stacks of cash and loads of time). For most employed people it will come down to balancing your time with what you need to do to reach your goals.
Generally there will be some boring but necessary stuff that will need to be in your program.
Next you can add in those things that directly support and lead to achievement of the goal.
Now, if you have any space left you can squeeze in the things you want to do, but aren't really tied to your goals.
This is hard for some people to deal with. They prefer to just do the fun stuff. Well, its up to you, but you can't blame anyone if you never get anywhere.
If you want to remain healthy, and be in this for life, then there are some things you should pay attention to, before they turn into big problems:
Flexibility and Mobility.
Left-to-Right, Front-to-Back balance.
Core strength.
As long as you maintain these you will be less prone to injury and more likely to keep training for a long time.
Yes, we want many things, but often we don't need them in order to achieve our goals.
Make sure that the things you need are in place, after that feel free to add what you want.
Wednesday, 29 February 2012
Are You A GAMER
I (re)read an article by Joe Defranco a little while ago.
In that article he
defined what it means to be a GAMER. Basically, he reckons that the people he
trains who have the qualities defined by this acronym are the athletes who are/will be successful.
In a large part I agree:
Goal-oriented. If you dont know where you are going, you are never going to get there. You need to sit down and define those goals.
Accountable. If you dont achieve, you admit your guilt. You are the one who has to drive the process. If you fail fail, its your fault.
Motivated. Sure, Guru-Bob can help raise your motvation, but he wont be there every morning with a speech to psych you up. Ultimately you need to develop the internal drive that will keep you on the road to your goals.
Goal-oriented. If you dont know where you are going, you are never going to get there. You need to sit down and define those goals.
Accountable. If you dont achieve, you admit your guilt. You are the one who has to drive the process. If you fail fail, its your fault.
Motivated. Sure, Guru-Bob can help raise your motvation, but he wont be there every morning with a speech to psych you up. Ultimately you need to develop the internal drive that will keep you on the road to your goals.
Exact. Goal=Method. You train for what you want to
achieve. No messing around with fluff.
Resilient. Every now and then life will kick you between the goalposts and you will fall down. You need to have the strength to stand back up. Setbacks, problems and unforeseen occurrences may slow you down. They should never stop you.
Resilient. Every now and then life will kick you between the goalposts and you will fall down. You need to have the strength to stand back up. Setbacks, problems and unforeseen occurrences may slow you down. They should never stop you.
This list is not a bad place to start looking if you are failing to reach
your goals.
If I think about the number of people I know that have achieved their goals, I realise that its a very short list. Most never get very far.
Are you one of the achiever or one of the dropouts?
In the end its all about you.
If I think about the number of people I know that have achieved their goals, I realise that its a very short list. Most never get very far.
Are you one of the achiever or one of the dropouts?
In the end its all about you.
If you want to read the actual article: Are you a gamer?
Patience
They say patience is a virtue. That means our modern world is not very virtuous.
Everything is about immediate instantaneous results. "six week" abs anyone?
Nobody wants to try the "6 years to a big bench" routine. No thanks, I want to do it in 12 weeks or less.
The same people who avoid setting a 6 year goal, are the same ones who haven't changed very much 6 years later.
I am one of them. I hate long-term. I want results now. This makes it extremely difficult for me to stick to a plan. So, I developed a plan to counteract my lack of patience.
I call it my "long term instant gratification" plan. (Not in public, though).
I take my long-term goals and break them down into specific exercises. Those get targeted with progressions that I can measure. Then I pad some other stuff around that. Currently that is some rehab work on my gimpy shoulder. I may even move things around within the week, but the main exercise will get trained at least once a week, and checked against the goal.
My real desire is to jump around and try everything, but that achieves nothing. Sometimes, even the variety that I have built in is not enough to overcome my impatience to be awesome right now. On those days, I simply have to buckle down and force myself to keep going. A bit of hard graft builds character, I've been told.
Progress is a lifetime pursuit, not a drive-thru takeout order.
.
Everything is about immediate instantaneous results. "six week" abs anyone?
Nobody wants to try the "6 years to a big bench" routine. No thanks, I want to do it in 12 weeks or less.
The same people who avoid setting a 6 year goal, are the same ones who haven't changed very much 6 years later.
I am one of them. I hate long-term. I want results now. This makes it extremely difficult for me to stick to a plan. So, I developed a plan to counteract my lack of patience.
I call it my "long term instant gratification" plan. (Not in public, though).
I take my long-term goals and break them down into specific exercises. Those get targeted with progressions that I can measure. Then I pad some other stuff around that. Currently that is some rehab work on my gimpy shoulder. I may even move things around within the week, but the main exercise will get trained at least once a week, and checked against the goal.
My real desire is to jump around and try everything, but that achieves nothing. Sometimes, even the variety that I have built in is not enough to overcome my impatience to be awesome right now. On those days, I simply have to buckle down and force myself to keep going. A bit of hard graft builds character, I've been told.
Progress is a lifetime pursuit, not a drive-thru takeout order.
.
Friday, 24 February 2012
Workouts 57, 58, 59
WEEK 1 of the new plan. It's mostly tweaking of the previous method.
I will have to give it a fair shot of at least one cycle.
It's not perfect. (Is it ever?). But, I think I might be getting the basic pattern right.
Time (and increasing strength) will tell.
Hopefully the shoulder stability work will keep me from breaking down.
MON
SQUAT
65x5, 90x5, 110x5, 110x5, 110x5
BENCH
50x5, 70x5, 85x5, 85x5, 85x5
RACK CLEAN
60x3, 60x3, 60x3, 60x3, 60x3
WED
TGU 24x3
REVERSE CRUNCH 8,6
WALL SLIDES 10,10
PLANK 45s, 15s
YTLI + WING 10+5
DISLOCATIONS 5, 5
INV ROW 10,10,10
SCAP PUSHUP 10,10,10
SWINGS 24x15,15,10,10
FRI
SQUAT
70x5, 90x5, 113x5, 113x5, 113x5
PRESS
20x5, 30x5, 35x5, 35x5, 35x5
DEADLIFT
70x5, 95x5, 120x5
CHIN
15x3, 15x4, 15x3
Thursday, 9 February 2012
The Itch
You know the feeling. You suddenly develop an itch right in the middle of your back, and you just can't seem to reach it. Its infuriating.
Do you have a similar feeling about your training and goals? If, for some reason you can't train, does it annoy you? Not because you are missing training, but rather because you know that your ability to achieve your goals is being compromised.
For some reason my shoulder has been niggly this week. Thankfully I'm having a rest week, so it may not be a major issue. It has prevented me from entering a powerlifting comp, but that is secondary to my primary goals.
I have the itch that can only be scratched by training, and the thought that my shoulder might not be back to normal by Monday does annoy me. A lot.
That itch is a necessary evil in training. Without it you will lack the drive needed to persevere despite obstacles.
I know that even if the shoulder is an issue, I will find a way to accomodate it, fix it, and then work it all the way to success.
Yep, the itch is what keeps you going. Its what makes you work hard in order to soothe the irritation of not yet having reached the goal.
If its not there, its time to double-check your goals.
Do you truly want them? Cos if you do, the itch will be there.
Do you have a similar feeling about your training and goals? If, for some reason you can't train, does it annoy you? Not because you are missing training, but rather because you know that your ability to achieve your goals is being compromised.
For some reason my shoulder has been niggly this week. Thankfully I'm having a rest week, so it may not be a major issue. It has prevented me from entering a powerlifting comp, but that is secondary to my primary goals.
I have the itch that can only be scratched by training, and the thought that my shoulder might not be back to normal by Monday does annoy me. A lot.
That itch is a necessary evil in training. Without it you will lack the drive needed to persevere despite obstacles.
I know that even if the shoulder is an issue, I will find a way to accomodate it, fix it, and then work it all the way to success.
Yep, the itch is what keeps you going. Its what makes you work hard in order to soothe the irritation of not yet having reached the goal.
If its not there, its time to double-check your goals.
Do you truly want them? Cos if you do, the itch will be there.
Tuesday, 7 February 2012
Giving It Horns
How much do you bench?
How many pullups can you do?
How much do you weigh?
These are queations that we don't want to answer because the vast majority of the time we feel our number is not good enough.
Even if we have been working fervently towards a goal, the inevitable question often seems to pop up when we are least prepared for it.
Oh well, such is life.
But, I'm sure that there is a number that you can think of that you would be happy to give as an answer.
What prevents you from giving it? What has been responsible for you not being able to give it?
You may get asked the question again today, or next week. What will be different? Will you be closer to it than you are now, or still just as far off?
Now is the time to take action. Decide what your number should be.
Fix that number, and then plot the steps you need to accomplish in order to reach it.
When you have your goal, and you've created your plan - go for it!
Give it horns, and refuse to quit until the day when you get asked for your number, and you can reply with a number that you feel is good.
How many pullups can you do?
How much do you weigh?
These are queations that we don't want to answer because the vast majority of the time we feel our number is not good enough.
Even if we have been working fervently towards a goal, the inevitable question often seems to pop up when we are least prepared for it.
Oh well, such is life.
But, I'm sure that there is a number that you can think of that you would be happy to give as an answer.
What prevents you from giving it? What has been responsible for you not being able to give it?
You may get asked the question again today, or next week. What will be different? Will you be closer to it than you are now, or still just as far off?
Now is the time to take action. Decide what your number should be.
Fix that number, and then plot the steps you need to accomplish in order to reach it.
When you have your goal, and you've created your plan - go for it!
Give it horns, and refuse to quit until the day when you get asked for your number, and you can reply with a number that you feel is good.
Friday, 3 February 2012
Workout 51 52 53
Week 5 of the 12 week plan.
Day 1:
Squat: 5x 60,75,90,105,120
Bench: 5x 55,65,70,80,90
Deadlift: 5x 95,110,125 [cluster of 5]
Day 2:
Pushups: 20 20
Inv Row: 20 14
L-Handstand Pushup: 10
Face Pulls: 10 10
Short Bridge: 20 20
Asst 1 Leg Squat: 6 6
Dips: 20 14
Chins: 5 5 5 3
Bench Lying Raise: 20
Supermans (5Sec): 10
Day 3:
Squat: 5x 60,75,90,105
3x125
8x90
Bench: 5x 55,65,70,80
3x 90
8x 75
Pendlay Row: 5x 40,55,60,70
3x 75
8x 60
The volume is accumulating...
I'm thinking of entering a powerlifting meet next week, we shall see.
Day 1:
Squat: 5x 60,75,90,105,120
Bench: 5x 55,65,70,80,90
Deadlift: 5x 95,110,125 [cluster of 5]
Day 2:
Pushups: 20 20
Inv Row: 20 14
L-Handstand Pushup: 10
Face Pulls: 10 10
Short Bridge: 20 20
Asst 1 Leg Squat: 6 6
Dips: 20 14
Chins: 5 5 5 3
Bench Lying Raise: 20
Supermans (5Sec): 10
Day 3:
Squat: 5x 60,75,90,105
3x125
8x90
Bench: 5x 55,65,70,80
3x 90
8x 75
Pendlay Row: 5x 40,55,60,70
3x 75
8x 60
The volume is accumulating...
I'm thinking of entering a powerlifting meet next week, we shall see.
Tuesday, 24 January 2012
Getting To Your Goal
Setting goals is a very important step when it comes to training. After all, if you have no idea where you are going, any direction is the right one.
Often overlooked, though, is the starting point. In order to be successful you need to know where you are currently.
It's no good to set a 300lb bench as your goal if you have messed up shoulders and a 100lb bench max. Rather set goals that will get you to the point where the bench goal becomes practical. That point should be your goal.
This goes for all your goals. If you want to achieve your goals, you better make sure that you are starting from the right place otherwise you, like so many, will not reach what you set your sights on.
Often overlooked, though, is the starting point. In order to be successful you need to know where you are currently.
It's no good to set a 300lb bench as your goal if you have messed up shoulders and a 100lb bench max. Rather set goals that will get you to the point where the bench goal becomes practical. That point should be your goal.
This goes for all your goals. If you want to achieve your goals, you better make sure that you are starting from the right place otherwise you, like so many, will not reach what you set your sights on.
Thursday, 19 January 2012
Simplicity vs Complexity
Training is about results. You set goals, you work at improving certain qualities. More weight, more volume, more skill, whatever. Unfortunately the plan for doing this is not as straightforward as we would like.
Do you use High-Volume, or Low. HIT or Periodisation? Do you go for High-Speed reps or Time Under Tension? No doubt you have an opinion. But, is your opinion correct? Perhaps you swear by German Volume Training and have added slabs of muscle with it. Maybe you are a HIT jedi, and have the data to prove the superiority of your methods.
Well, here is the kicker: You are wrong, but also right. What I‘ve learned from my journey in the Iron Game is this: Everybody is different, and Everybody changes. Sure, today that program works for you, but in 5 years it might suck. And it might already suck for someone with a different anatomical makeup and genes. Successful training needs to address not only training experience, age, and interests. Other factors play a role. Response to volume, intensity, and frequency. Need for variation. Dietary needs. Rest requirements. Nervous system efficiency and resiliency. And all of these can change with time and training. With so many factors involved, how can anyone achieve anything? By paying attention.
A good time-honoured basic plan will get you started. Generally when you start out you'll make gains virtually by just looking at the bar. Spend time learning proper exercise form. At the same time you need to start taking note of the affect exercise has. How are you affected by the different exercises? Are some better for your response to training? The basics will get you going, build some good strength and skill in exercise form, and start to give you clues for future changes.
I‘m not advocating program-jumping, I‘m advocating applying results to future actions. It will take time to get it all sorted out and understand your individualised training response, so allow for that. I'm the meantime, the basics will put you on the right road. It‘s hard to go wrong with the basics.
And sometimes, they may be all you need to continue making progress.
It's not impossible that a basic plan won't work for you, but it would make you pretty special. I‘m betting that you're more like most people than you are different. Besides, while the simple stuff is working, why complicate matters? There is plenty of time for the Reverse Periodised Conjugate Post-HIT German Combined Split later on...
Thursday, 12 January 2012
New Year Resolutions
We are now well and truly in 2012. Did you make resolutions? Or did you simply take stock of your situation and reaffirm old goals? Perhaps you didn't bother this year?
I think many many people decided to achieve something in 2012. And I'm willing to bet that just 12 days later most have already given up after finding it to hard.
We live in a time when instantaneous gratification is the norm.
Want something? Buy it now, pay later.
Want to watch a show? Download and watch now. Nobody waits for it anymore.
This has affected the way people approach health and fitness. Nobody wants to work towards the goal, they just want the goal. Right now, thank you very much.
Sorry to burst your bubble, but there isn't a shortcut. If you want it, you have to put in the time and the effort.
This is actually a good thing. Quick, easy results have no lasting value.
You simply can't attach a high value to something that anybody can have at any time. But, if you have something that few people have, and many people would like, then you have a valuable commodity.
If you want to have it, be prepared for some deprivation and difficulty. Hang in there. Persevere. The reward is great for great effort.
I'm starting to see my goals being achieved, and I tell you this, it makes everything worthwhile. Nothing compares to the feeling you have when you arrive at the destination you set a course for so long ago.
You're gonna love it!
I think many many people decided to achieve something in 2012. And I'm willing to bet that just 12 days later most have already given up after finding it to hard.
We live in a time when instantaneous gratification is the norm.
Want something? Buy it now, pay later.
Want to watch a show? Download and watch now. Nobody waits for it anymore.
This has affected the way people approach health and fitness. Nobody wants to work towards the goal, they just want the goal. Right now, thank you very much.
Sorry to burst your bubble, but there isn't a shortcut. If you want it, you have to put in the time and the effort.
This is actually a good thing. Quick, easy results have no lasting value.
You simply can't attach a high value to something that anybody can have at any time. But, if you have something that few people have, and many people would like, then you have a valuable commodity.
If you want to have it, be prepared for some deprivation and difficulty. Hang in there. Persevere. The reward is great for great effort.
I'm starting to see my goals being achieved, and I tell you this, it makes everything worthwhile. Nothing compares to the feeling you have when you arrive at the destination you set a course for so long ago.
You're gonna love it!
Friday, 6 January 2012
Workout 39 40 41
In a previous post I mentioned sitting down and looking at my routine on the awesomeness scale. I realised that My bodyweight goals are awesome, so I need to work towards them. But my strength goals are also awesome, so I will work at them too. As both of these goals involve strength, I can work towards them concurrently. A bit of Hypertrophy work thrown in will not go awry.
Therefore I took the 5x5 Template of Mark Rippetoe, the work of Wendler, the original ideas of Bill Starr and added in some bodyweight. Hopefully I left the logic of the classic plan in tact.
Day 1:
Squat: 5x 60,70,85,95,110
Bench: 5x 50,55,65,70,80
Deadlift: 5x 85,100,115
Day 2:
This was a bit of testing and checking this week. Should be working next week.
It will be the 6 Convict Conditioning Exercises: Pushup, Pullup, Squat, Bridge, Leg Raise, Handstand Pushup.
To that I will add a couple of exercise to get some volume, and balance the work.
It'll be good to take some spinal loading out of the program.
Day 3:
Squat: 5x 55,70,85,95
3x115
8x85
Bench: 5x 50,55,65,70
3x 80
8x 65
Row: 5x 50,55,60
3x 65
8x 50
Those who are familiar with the older style routines will recognise the 5x5 Madcow influence.
We'll see in a few weeks whether I got it right or not. The first cycle is meant to be 12 weeks. If I stall sooner than that I messed up.
Therefore I took the 5x5 Template of Mark Rippetoe, the work of Wendler, the original ideas of Bill Starr and added in some bodyweight. Hopefully I left the logic of the classic plan in tact.
Day 1:
Squat: 5x 60,70,85,95,110
Bench: 5x 50,55,65,70,80
Deadlift: 5x 85,100,115
Day 2:
This was a bit of testing and checking this week. Should be working next week.
It will be the 6 Convict Conditioning Exercises: Pushup, Pullup, Squat, Bridge, Leg Raise, Handstand Pushup.
To that I will add a couple of exercise to get some volume, and balance the work.
It'll be good to take some spinal loading out of the program.
Day 3:
Squat: 5x 55,70,85,95
3x115
8x85
Bench: 5x 50,55,65,70
3x 80
8x 65
Row: 5x 50,55,60
3x 65
8x 50
Those who are familiar with the older style routines will recognise the 5x5 Madcow influence.
We'll see in a few weeks whether I got it right or not. The first cycle is meant to be 12 weeks. If I stall sooner than that I messed up.
Tuesday, 3 January 2012
Rest And Refocus
Well, I've been off the grid for a couple of days and hopefully you were able to cope without a dose of my most excellent wit and wonderful wisdom.
I haven't had the luxury of a break for over a year, so it was nice to do all the usual holiday favourites: eat too much, sleep too little, visit with loved ones.
Anyway, despite this, I was still able to get in some good training, and keep most of my eating relatively healthy. So it can be done.
The best thing about the time off though, is that it gives one time to do a bit of contemplation and really think about what you are trying to achieve. It's very easy to get lost in a daily grind and fall into a workout rut.
Go to gym...
Monday? Bench. 3x10. Biceps. 10x10.
Wednesday? Leg Press. 3x10. Triceps. 10x10.
Friday? ...
Not that I have an issue with arm specialization, but I would ask myself: Is this going to make me awesome? And, for me, the above routine = 0 on the Awesometer. It might be different for you.
So, I sat down and checked my routine on the Awesometer, and it was only a 7. So I thought long and hard and made it into a 9. 10 is virtually impossible to achieve. (Only Chuck Norris is that awesome).
So, that is the main point in this post. Take a long hard look at what you're doing and decide whether it is awesome, and will make you awesome. That is what your workout routine should do for you. Its end-goal must resonate inside your soul. When you ask yourself: Do I want this?
The answer should be: Hell, yeah!
* Apologies for the repeated use of the word 'awesome', but it is currently the only word I can think of that accurately conveys the internal and external expression of an emotional and physical achievement.
I haven't had the luxury of a break for over a year, so it was nice to do all the usual holiday favourites: eat too much, sleep too little, visit with loved ones.
Anyway, despite this, I was still able to get in some good training, and keep most of my eating relatively healthy. So it can be done.
The best thing about the time off though, is that it gives one time to do a bit of contemplation and really think about what you are trying to achieve. It's very easy to get lost in a daily grind and fall into a workout rut.
Go to gym...
Monday? Bench. 3x10. Biceps. 10x10.
Wednesday? Leg Press. 3x10. Triceps. 10x10.
Friday? ...
Not that I have an issue with arm specialization, but I would ask myself: Is this going to make me awesome? And, for me, the above routine = 0 on the Awesometer. It might be different for you.
So, I sat down and checked my routine on the Awesometer, and it was only a 7. So I thought long and hard and made it into a 9. 10 is virtually impossible to achieve. (Only Chuck Norris is that awesome).
So, that is the main point in this post. Take a long hard look at what you're doing and decide whether it is awesome, and will make you awesome. That is what your workout routine should do for you. Its end-goal must resonate inside your soul. When you ask yourself: Do I want this?
The answer should be: Hell, yeah!
* Apologies for the repeated use of the word 'awesome', but it is currently the only word I can think of that accurately conveys the internal and external expression of an emotional and physical achievement.
Tuesday, 20 December 2011
Inner Peace
Have you done what you dreamed you would?
Have your dreams been replaced by regrets?
You didn't achieve what you dreamed of because you got injured, someone else got the scholarship, you had to get a job, had to look after a family member.
Shame. Too bad. So sad.
Deal with it. You're not the first first person that has had roadblocks put in their way. Life is all about choices. It's about making decisions and living with them.
There may be regrets, but they should be minimal and remembered only for educational purposes. Get rid of any emotional attachment to the worst bits of the past. Focus on what you can do now. Where can you go from here?
If you are over 25 and you haven't been training full time with the goal of being an Olympian, it's probably not going to happen. (of course, I don't know your circumstances).
If you can let go of the past dreams, then you have a chance to make new ones that you can achieve. They may be more modest, but if they really focus on what is deep down in your guts, then it will be worthwhile for you to pursue.
It may not be a gold medal at the Olympics, but perhaps it can be a gold medal performance.
A life lived by looking at what you missed out on, is a life not lived. Focus on what you do have, and what you can do, and you will have a life that is lived.
Seek it, Find it, Never Yield.
Fight! ... Win!
Have your dreams been replaced by regrets?
You didn't achieve what you dreamed of because you got injured, someone else got the scholarship, you had to get a job, had to look after a family member.
Shame. Too bad. So sad.
Deal with it. You're not the first first person that has had roadblocks put in their way. Life is all about choices. It's about making decisions and living with them.
There may be regrets, but they should be minimal and remembered only for educational purposes. Get rid of any emotional attachment to the worst bits of the past. Focus on what you can do now. Where can you go from here?
If you are over 25 and you haven't been training full time with the goal of being an Olympian, it's probably not going to happen. (of course, I don't know your circumstances).
If you can let go of the past dreams, then you have a chance to make new ones that you can achieve. They may be more modest, but if they really focus on what is deep down in your guts, then it will be worthwhile for you to pursue.
It may not be a gold medal at the Olympics, but perhaps it can be a gold medal performance.
A life lived by looking at what you missed out on, is a life not lived. Focus on what you do have, and what you can do, and you will have a life that is lived.
Seek it, Find it, Never Yield.
Fight! ... Win!
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