Warmup
Squat: 50x6, 70x6, 88x5, 100x3, 112x2 (alternate YTIx10).
One Leg Kneel Squat (CC): 10,10 - Adductor cramp...
RDL: 50x10,10,10,10,10
Lying Leg Raise (CC) : 25,15,10 (50)
Felt powerful with Presses yesterday, but not so much today...But at least strength still going up.
Thursday, 17 November 2011
Tuesday, 15 November 2011
Little Things That Make A Big Difference
Often when we set goals, or make plans to change something we focus on the big things. New Eating Plan, New Workout Plan. Sometimes, though, the progress we're looking for can come from little changes.
Below are some of the little changes that can be made that will make a big difference if done consistently.
Nutrition:
1. Cut out sugar. (Drink fewer sodas, have less tea or coffee, change your snacks).
2. Cut down on food that comes out of boxes. (Try eating some vegetables!).
3. Increase your water intake. (Even just 1 more glass a day is good).
4. Get back on the plan every time you fall off. 80% adherence is better than zero.
Training:
1. Stretch: Calves, Hip Flexors, Pecs, Shoulders all tend to be tight. We all sit too much.
2. Strengthen the Backside: Face Pulls, YTI's, External Rotations. We all push too much at the gym.
3. Stick to a program. At least 8 weeks. Build up some data for future reference.
I found that it was little changes that gave me progress when it seemed that I had exhausted my options.
I started stretching the tight bits (shoulders, pecs, hams, hips, calves), and working the back side more (face pulls, scarecrows, YTI, ext rotations, inverted rows), and miraculously I started to bust through what had been my ceiling of strength, a terrible plateau.
Try implementing some of the easy tips above, and you may be surprised how easy gains (or losses) come...
Below are some of the little changes that can be made that will make a big difference if done consistently.
Nutrition:
1. Cut out sugar. (Drink fewer sodas, have less tea or coffee, change your snacks).
2. Cut down on food that comes out of boxes. (Try eating some vegetables!).
3. Increase your water intake. (Even just 1 more glass a day is good).
4. Get back on the plan every time you fall off. 80% adherence is better than zero.
Training:
1. Stretch: Calves, Hip Flexors, Pecs, Shoulders all tend to be tight. We all sit too much.
2. Strengthen the Backside: Face Pulls, YTI's, External Rotations. We all push too much at the gym.
3. Stick to a program. At least 8 weeks. Build up some data for future reference.
I found that it was little changes that gave me progress when it seemed that I had exhausted my options.
I started stretching the tight bits (shoulders, pecs, hams, hips, calves), and working the back side more (face pulls, scarecrows, YTI, ext rotations, inverted rows), and miraculously I started to bust through what had been my ceiling of strength, a terrible plateau.
Try implementing some of the easy tips above, and you may be surprised how easy gains (or losses) come...
Workout 30 and 31
Time flies... here are my last two workouts:
11/11
Workout 30
Usual Warmup
Bench: 60x3,68x3,75x4 (supersetting face pulls x10)
Inverted Row: 10(+neg), 10(+neg), 5,7,6
Pushup: 15(+neg), 10(+neg), 7(+neg)
[neg = 5-10sec negative on last rep]
15/11
Workout 31
Usual Warmup + Tennis ball rolling
Military Press: 40x5, 48x3, 53x4
B1:Chinup: 7, 6, 5, 5, 4 +3 [neg on last rep of every set]
B2:Dips: 10, 10, 9, 6, 5
Handstand: 30sec
The increased training density of supersetting dips and chins is quite intense.
11/11
Workout 30
Usual Warmup
Bench: 60x3,68x3,75x4 (supersetting face pulls x10)
Inverted Row: 10(+neg), 10(+neg), 5,7,6
Pushup: 15(+neg), 10(+neg), 7(+neg)
[neg = 5-10sec negative on last rep]
15/11
Workout 31
Usual Warmup + Tennis ball rolling
Military Press: 40x5, 48x3, 53x4
B1:Chinup: 7, 6, 5, 5, 4 +3 [neg on last rep of every set]
B2:Dips: 10, 10, 9, 6, 5
Handstand: 30sec
The increased training density of supersetting dips and chins is quite intense.
Monday, 7 November 2011
Keep Your Eye On The Goal
A lot of people have a specific goal that they want to achieve. Unfortunately that specific goal changes every few days. Some people have lots of goals that they've been striving to achieve for years.
Often the thing these groups have in common is a lack of any meaningful achievement.
The first group never achieves because they never spend enough time on their stated goal.
The second group because they have too many objectives to ever focus properly on achieving just one.
Goals must be simple and specific: "I want to bench 120kg".
Goals must be measurable: "If 120kg goes up, I did it".
Goals must be achievable: "I am physically capable of doing this".
Goals must be realistic: "I currently bench 110kg. 10kg more is possible"
Goals must be timed: "I want to do this by 1 Jan 2013".
There must be ONE main goal. And perhaps a secondary goal that supports it.
Primary Goal: I want to increase my bench.
Secondary Goal: I want to increase my body weight by 5kg.
Once the goal is set you need to ensure that you have a good plan in place.
Once you have a plan the really hard part begins. Endurance.
This is why it's very important to choose a goal that really resonates with you. Choosing the goal of weight-loss may be 'good', but unless it's what you really want (in the darkest recesses of your soul), you will struggle to hang in there.
Sticking to this goal for the months (years) that it will take is not easy. We live in a world of instant gratification. But, you can't always have it all now. Some things are worth working for. Besides, there are a host of good qualities you develop by hanging in there through the difficult times. Qualities that will help you to achieve the next goal. And the next.
Set it. Stick to it. Achieve it.
Often the thing these groups have in common is a lack of any meaningful achievement.
The first group never achieves because they never spend enough time on their stated goal.
The second group because they have too many objectives to ever focus properly on achieving just one.
Goals must be simple and specific: "I want to bench 120kg".
Goals must be measurable: "If 120kg goes up, I did it".
Goals must be achievable: "I am physically capable of doing this".
Goals must be realistic: "I currently bench 110kg. 10kg more is possible"
Goals must be timed: "I want to do this by 1 Jan 2013".
There must be ONE main goal. And perhaps a secondary goal that supports it.
Primary Goal: I want to increase my bench.
Secondary Goal: I want to increase my body weight by 5kg.
Once the goal is set you need to ensure that you have a good plan in place.
Once you have a plan the really hard part begins. Endurance.
This is why it's very important to choose a goal that really resonates with you. Choosing the goal of weight-loss may be 'good', but unless it's what you really want (in the darkest recesses of your soul), you will struggle to hang in there.
Sticking to this goal for the months (years) that it will take is not easy. We live in a world of instant gratification. But, you can't always have it all now. Some things are worth working for. Besides, there are a host of good qualities you develop by hanging in there through the difficult times. Qualities that will help you to achieve the next goal. And the next.
Set it. Stick to it. Achieve it.
Friday, 4 November 2011
Some Info
Adding to your knowledge is always good when it comes to strength and conditioning. There are a lot of people out there putting in time and effort to help others train better, eat better, and accomplish their goals.
I thought I'd post a link of two guys that I have picked up quite a bit from:
http://chadwaterbury.com/waterbury-diet-for-muscle-growth/
http://www.ericcressey.com/creating-an-effective-but-imbalanced-strength-and-conditioning-program
I'm sure they'll give you some more info to ponder.
Grow stronger!
I thought I'd post a link of two guys that I have picked up quite a bit from:
http://chadwaterbury.com/waterbury-diet-for-muscle-growth/
http://www.ericcressey.com/creating-an-effective-but-imbalanced-strength-and-conditioning-program
I'm sure they'll give you some more info to ponder.
Grow stronger!
Workout 29
The 531 is starting to come together. It was a bit rough when I started piecing it together, but I've almost got it. I like the fact that as long as you work hard at the basics of it, you have the bases mostly covered. A little bit of added thought will get you to your specific goals.
Warmup: Mobility, Calisthenics
Workout:
Deadlift: 85x5,95x5,110x5
Hypers: 2x15 (I can't get Glute-Ham raises sorted out)
Lying Leg Raise (CC): 20,15,15
Short, Sweet, Hopefully Successful...
Warmup: Mobility, Calisthenics
Workout:
Deadlift: 85x5,95x5,110x5
Hypers: 2x15 (I can't get Glute-Ham raises sorted out)
Lying Leg Raise (CC): 20,15,15
Short, Sweet, Hopefully Successful...
Thursday, 3 November 2011
Amateur vs Professional
There is a great deal to be said for having an amateur mindset. That is probably the opposite of what the current socio-educational-secular environment encourages. We are encouraged to pursue activities in order to be rewarded for them.
A child does well at school? Good work, keep it up and you can get a high-paying job.
A child does well at sport? Good work, keep it up and you can get a lucrative sports deal.
Sportsmen and women pursue the biggest pay and best offers. Business people look for the highest-paying job.
This is the professional mindset.
What if someone plays a sport for the pure joy they get out of it? What if they sign with a certain club because they actually want to play there, and salary comes second to that.
What if a person pursues a job that they love, even if it doesn't pay much?
That is the amateur mindset.
The professional mindset lends itself to superficial partnerships (founded on money) and unhealthy competition. It leads to a lack of loyalty in business relationships because everybody knows you are there only while the money is "good". And one often grows tired of a job when you don't actually like it.
The amateur mindset lends itself to special friendships (united by common goals) and healthy competition. Business relationships are stable because people know you are there because you want to do the job.
So, although the world is becoming more and more entrapped by the professional mentality, I think a lot is being lost. You can still find some amateurs among us, even in the professional fields. Often they are extremely successful. The success is a by-product of their amateur mindset. People are willing to pay when they know that you are dedicated to the job, and will stick it out in the long run. Others will support you simply because they can identify with the amateur ideals.
I just don't know what will happen when the current young people move into the world at large. They have grown up being told/shown that the professional mentality is the best...
A child does well at school? Good work, keep it up and you can get a high-paying job.
A child does well at sport? Good work, keep it up and you can get a lucrative sports deal.
Sportsmen and women pursue the biggest pay and best offers. Business people look for the highest-paying job.
This is the professional mindset.
What if someone plays a sport for the pure joy they get out of it? What if they sign with a certain club because they actually want to play there, and salary comes second to that.
What if a person pursues a job that they love, even if it doesn't pay much?
That is the amateur mindset.
The professional mindset lends itself to superficial partnerships (founded on money) and unhealthy competition. It leads to a lack of loyalty in business relationships because everybody knows you are there only while the money is "good". And one often grows tired of a job when you don't actually like it.
The amateur mindset lends itself to special friendships (united by common goals) and healthy competition. Business relationships are stable because people know you are there because you want to do the job.
So, although the world is becoming more and more entrapped by the professional mentality, I think a lot is being lost. You can still find some amateurs among us, even in the professional fields. Often they are extremely successful. The success is a by-product of their amateur mindset. People are willing to pay when they know that you are dedicated to the job, and will stick it out in the long run. Others will support you simply because they can identify with the amateur ideals.
I just don't know what will happen when the current young people move into the world at large. They have grown up being told/shown that the professional mentality is the best...
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