Wu Wei

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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odin
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Wu Wei

Post by odin » Thu Sep 24, 2009 2:13 pm

Got a couple of challenges/events chalked off in the summer, but in doing so became very disgruntled and unfocused with training. A useful exercise if only to figure out what I like and what I don't like. Time for some consistency now and less pissing about. Was gonna spend this period hitting the barbells, but I find it a bit dull and I have plenty of gear at home so bollocks to it. Enough preamble, on with the show.


Past week:

Tuesday 22nd September – Low intensity day

6:00 am: mobility & sitting meditation

6:30 am: workout
-12 rounds of flow-fit
-compensatory asana

RPE: 5
RPT: 6-7

Notes:
Slightly tweaked back from driving home yesterday






Wednesday 23rd September – Medium intensity day

6:00 am: mobility & sitting meditation

7:30 am: workout, ring strength basic

1. warm up – flow-fit x 3 rounds

2. 5 rounds of:
a. ring chins x 5
b. ring dips x 5
c. assisted pistols x 5/5

3. Hanging leg raise (straight legs) x 3 x 5

4. Hanging knee raises x 2 x 8

5. compensatory asana – 10 mins

RPE: 6
RPT: 8






Thursday 24th September – High intensity day


8:00 am: mobility + meditation

11.30 am: workout, met-con circuit A

1. warm up – 3 rounds of flow-fit + some light drills

2. 3 rounds of:
a. OAJ – 24kg kb x 10/10
b. 2H Mill – 15kg cb x 10/10
c. FSq – 24kg kb x 10/10
d. Hydra’s – 2x15kg cb x 10/10
e. Reverse lunge – 16kg kb x 10/10

3. compensatory asana – 10 mins

RPE: 7
RPT: 7

Not timed, but rested only long enough to ensure smooth form. Aim is to cycle the number of rounds each time to increase overall work capacity.


Diet is back to being consistent again. All good right now....
Last edited by odin on Thu Dec 31, 2009 11:28 am, edited 2 times in total.
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odin
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Re: Autumn/Winter 09

Post by odin » Fri Sep 25, 2009 1:26 pm

Friday 25th September – Low intensity day

11.00 am: mobility + meditation

2:00 pm: Workout
-20 mins of flow-fit, (lost count of rounds)
-5 mins fluid and easy shadow boxing (Thai style)
-compensatory asana


RPE: 5
RPT: 7


Notes: shadow boxing is good stuff. I may need to resume a martial art one day. Quite happy for now though.
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odin
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Re: Autumn/Winter 09

Post by odin » Sat Sep 26, 2009 10:49 am

Saturday 26th September - whatever day

extended joint mobility routine and some meditation

going for a walk later. Maybe a beer or two. Maybe not. It's not like I got a problem, I can take it or leave it so stop making a big deal out of it.
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Re: Autumn/Winter 09

Post by Dunn » Sat Sep 26, 2009 8:15 pm

odin wrote:Saturday 26th September - whatever day

extended joint mobility routine and some meditation

going for a walk later. Maybe a beer or two. Maybe not. It's not like I got a problem, I can take it or leave it so stop making a big deal out of it.
:partyman:

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odin
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Re: Autumn/Winter 09

Post by odin » Sun Sep 27, 2009 5:24 pm

Sunday 27th Sept - No intensity

Extended mobility routine plus some breathing exercises. Nowt else. Weekends are family time.

Dunn; beers were abandoned yesterday sadly, as an intended 1/2 hour stroll turned into a couple of hours hiking, then my mate's son wanted feeding and his mum reckoned ale wasn't an appropriate food-stuff for a one year old. Bloody wimmin.
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odin
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Re: Autumn/Winter 09

Post by odin » Mon Sep 28, 2009 12:29 pm

Monday 28th September


“man is like a skilled angler who casts his net, he throws back the small fish and keeps the large…”

9.00 am: Maxwell daily dozen

11.00 am: Workout

-warm up: flow-fit x 3 rounds + some light drills
A1: KB FSq – 24kg x 3 x 12/12
A2: KB OAP – 16kg x 3 x 12/12
B1: KB ½ Sn – 24kg x 3 x 10/10
B2: KB Row – 24kg x 3 x 10/10
C1: 2H Swing – 40kg x 2 x 20
C2: Iranian pu – 2 x 10
-cool down asana – 10 mins
-HS meditation – 10 mins

RPE: 7-8
RPT: 6-7




Had a bit of a wake-up call over the weekend; I'm gonna have to make these sessions count. Need to focus on the 80% stuff from here on and worry about the trivia less and less....
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Re: Autumn/Winter 09

Post by Mickey O'neil » Mon Sep 28, 2009 12:33 pm

Nice training session today. What was the wake-up call? Just tell me if it's none of my business. It won't hurt my feelings.

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Re: Autumn/Winter 09

Post by odin » Mon Sep 28, 2009 12:47 pm

Cheers for reading - that will be the blueprint for future sessions I think... I'll keep vague about the wake up call for now, (sorry! - superstitious) but if all goes well I'm gonna be having a lot less time on my hands shortly and some other priorities, so I can't devote so much training time to self-indulgent stuff. It needs to be brief and to the point - hence the quote at the top of the post as a reminder...
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Re: Autumn/Winter 09

Post by odin » Tue Sep 29, 2009 8:41 pm

Tuesday 29th September

6:00 am: sitting meditation + Maxwell daily dozen

11:00 am: Hike in mountains, Total Distance 6.5 miles, Total Ascent 3400 feet. Wet/windy/poor visibility. In short: quality.
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Re: Autumn/Winter 09

Post by odin » Wed Sep 30, 2009 6:34 am

Wednesday 30th September

5:45 am: sitting meditation + Maxwell daily dozen, then straight into

Workout – light session:

-warm up – flow-fit x 3 rounds

A1: KB Clean and lunge – 16kg x 2 sets of 20/20
A2: KB side press – 16kg x 2 sets of 12/12
B1: KB Clean and push press – 16kg x 2 sets of 15/15
B2: KB Anchor raise – 16kg x 2 sets of 15/15
C1: KB 1A Swing – 24kg x 2 sets of 20/20
C2: Hindu squats – 2 sets of 20

-cool down - 5 mins compensatory asana

RPE: 5-6
RPT: 7-8

Not gonna push it this time of morning before work – it’ll be my natural way of cycling intensities. Almost no rest between sets though.
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Re: Autumn/Winter 09

Post by odin » Thu Oct 01, 2009 6:28 am

Thursday October 1st

5:45 am: sitting meditation, Maxwell daily dozen then straight into

Workout: sprints

-10 min easy jog warm up
-6 x 80m hill pick ups with walk back
-10 min easy jog back
-stretching for hams and quads
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Re: Autumn/Winter 09

Post by odin » Fri Oct 02, 2009 2:36 pm

Friday 2nd October

9:00 am: meditation + Maxwell daily dozen



2:30 pm: workout

-warm up – 3 rounds of flow-fit

A1: KB OA Press – 24kg x 4 sets of 6/6
A2: KB FSq – 40kg x 4 sets of 6/6
B1: KB ½ Snatch – 32kg x 3 sets of 8/8
B2: KB row – 32kg x 3 sets of 8/8

C: Quick gasser – 1 continuous round:
-KB Swings – 32kg x 15/15
-CB Mills – 15kg x 15/15
-burpees x 15

-compensatory asana – 10 mins


Extra: 90 mins indoor climbing… nowt to write home about.
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Re: Autumn/Winter 09

Post by odin » Sun Oct 04, 2009 4:25 pm

Saturday & Sunday 3rd/4th

Extended mobility each day. Couple hours walk on sunday. Ate too much.
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Re: Autumn/Winter 09

Post by odin » Mon Oct 05, 2009 11:11 am

Monday 5th October

9.00 am: Maxwell daily dozen + meditation



11.00 am: Workout, variety

1. sun salutations; 5 x a, 5 x b
2. Bethaks/dands – 3 sets of 40/20 reps
3. 2 handed casts/Hydra’s – 15kg cb x 3 sets of 10+10/12+12
4. OA C+PP/Figure 8’s – 24kg kb x 2 x 6+6/32kg kb x 2 x 6/6
5. Deck squats/rolling bridges – 2 x 10/10
6. headstand – 10 breaths
7. Savasana – 10 mins

Comments
The rough plan till Christmas is to do 4 weight bearing workouts spread over 9 days. 3 of these are kettlebell ones, and one is a variety day. Today was the variety, but to be honest I think in future I’ll stick to some basic barbell lifts on this day. This was good conditioning but I just wasn't that into it. Too much fluff.
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Re: Autumn/Winter 09

Post by odin » Mon Oct 05, 2009 2:46 pm

Monday cont'd....


My shitty workout this morning was chewing me up, so I went to the gym and did what I should have from the beginning;


1. TB Deadlift – 170lb, 260lb, 305lb, 330lb, 355lb x 5
2. weighted chin – bw x 5, bw+25lbs x 5,5


1st proper deadlifts I've done since 2007 I think, so not too displeased with this.
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Re: Autumn/Winter 09

Post by odin » Tue Oct 06, 2009 11:33 am

Tuesday 6th October

9:00 am: Maxwell daily dozen + meditation



10.30 am: Workout, running

1. modified sprinters warm up
2. walk/jog/sprint – 100m each x 8 repeats
3. easy jog cool-down
4. some stretching for hams and quads


RPE: 8
RPT: 7

Edit, for my reference only;
Look at KB's/conditioning/barbells as a template to work around shifts and weekends.... may be the secret sequence I have been looking for....
Last edited by odin on Wed Oct 14, 2009 10:25 am, edited 1 time in total.
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Re: Autumn/Winter 09

Post by odin » Wed Oct 07, 2009 11:07 am

Wednesday 7th October


9:00 am: Maxwell daily dozen + meditation


11:00 am: workout
- flow-fit x 3 rounds to warm up
A1: KB Clean and lunge – 24kg x 3 sets of 12/12
A2: KB side press – 24kg x 3 sets of 8/8
B1: KB Clean and push-press – 24kg x 3 sets of 8/8
B2: KB Anchor raise – 24kg x 3 sets of 10/10
C: OA Swing – 32kg x 100 reps total in quick sets of 10
- 10 mins compensatory asana

RPE: 7
RPT: 7






Getting my shit together for the first time in a long while now. Immediately I just want to reclaim some lost conditioning and strength, with the template outlined couple of posts above. I may in the not too distant future move to 2x barbells and 2x kettlebells though - using the 5/3/1 for the former and sticking to the classic lifts in the latter. I have shunned bb's for a while because I never thought I'd hit any pr's so what was the point, but a) I'm gonna take this as year zero and start over, and b) I think a genuine PR even at a lower BW is possible in the deadlift and military press. Can forget about matching my best bench or squat but I'm not that bothered.

These are good times at present.
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Re: Autumn/Winter 09

Post by odin » Thu Oct 08, 2009 6:29 am

8th October

5:45 am: Maxwell daily dozen + meditation

6:30 am: workout, run

-jog 1 mile easy warm up
-8 x 80m hill repeats with walk back to recover
-jog 1 mile easy cool down
-stretching for quads and hams


form improving. felt good.
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odin
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Re: Autumn/Winter 09

Post by odin » Fri Oct 09, 2009 8:52 am

October 8th


6:00 am: Maxwell daily dozen + sitting meditation


9:00 am: workout, light session

-flow-fit x 3 rounds warm up
A1: KB FSQ – 16kg x 2 sets of 20L/20R
A2: Floor press – 16kg x 2 sets of 20L/20R
B1: Snatch – 16kg x 2 sets of 25L/25R
B2: KB Row – 16kg x 2 sets of 20L/20R
C: OA Swing – 16kg x 100 reps
-compensatory asana – 5 mins

RPE: 5
RPT: 7
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Re: Autumn/Winter 09

Post by odin » Mon Oct 12, 2009 2:42 pm

no training over weekend due to visiting relatives...


12th October


Am: meditation

Pm: Workout, barbells

- warm up with some mobility work and callisthenics
- Front Squat – bar x 5/5, 60kg x 5, 80kg x 5, 90kg x 5, 100kg x 5
- Military press – bar x 5, 45kg x 5, 50kg x 5, 55kg x 5
- Dips – bw x 3 sets of 10 reps

FSq done weightlifter style with fingers resting on bar.

RPE: 6.... 7-8 on last set of FSQ
RPT: 7
Last edited by odin on Wed Oct 14, 2009 10:25 am, edited 1 time in total.
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Re: Autumn/Winter 09

Post by odin » Tue Oct 13, 2009 11:09 am

13th October


9:00 am: Maxwell daily dozen + sitting meditation


11:00 am: workout, kettlebells

-3 rounds of flow-fit then some light complexes to warm up
-Health snatch – 32kg x 2-4-6-8-10 L+R, 24kg x 2 sets of 12 L+R
-OAJ – 24kg x 3 sets of 12/12 L+R
-OA Swing – 32kg x 120 reps total, stopped to re-chalk every 40 reps
-compensatory asana – 10 mins




RPE: 7-8
RPT: 7
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Re: Autumn/Winter 09

Post by odin » Wed Oct 14, 2009 10:23 am

14th October


9:00 am: Daily dozen + sitting meditation



11:00 am: workout, conditioning, low-intensity

-15 rounds of flow-fit, interspaced with 1 minute shadow boxing


RPE: 5
RPT: 7


Notes:
Slept a bit restlessly last night – felt slightly agitated which can be a sign of doing too much high intensity stuff, so I fore-went the planned sprints for some less stressful conditioning. Flow-fit + shadow boxing is a good all-round mobility drill actually, works well.
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Re: Autumn/Winter 09

Post by odin » Thu Oct 15, 2009 10:56 am

15th October


9:00 am: mobility + meditation

11:00 am: workout, barbells

-warm up with a routine of bw squats and lunges of various type

-TBDL – 36kg x 10, 76kg x 5, (warm ups) 116kg x 5, 126kg x 5, 141kg x 5
-Weighted chin – bw x 5, 10kg x 5, 11.25kg x 5, 12.5kg x 5
-hanging knee raises – 2 sets of 15

-stretching for back and hammies


RPE: 7
RPT: 7




All these workouts are taking about 30 mins tops.
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Re: Autumn/Winter 09

Post by odin » Fri Oct 16, 2009 6:05 am

16th October


5:30 am: mobility + meditation


6:20 am: workout, conditioning


-1 mile easy jog
-6 x 80m hill repeats
-1 mile easy jog
-stretching for quads and hammies

RPE: 7
RPT: 8
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Re: Autumn/Winter 09

Post by odin » Sat Oct 17, 2009 6:30 pm

October 17th

daily dozen + a bit more mobility stuff then meditation for 30 mins
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