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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Re: Wu Wei

Post by odin » Mon Apr 12, 2010 3:19 pm

12/04


9:00 am: meditation

10:00 am: recovery
15 mins JM work. Detailed in a previous post.


Some walking about down town.


Diet:
1. oats, fruit, seeds, milk
2. tuna sandwich
3. whey shake before work
4. home made lasagne
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Re: Wu Wei

Post by odin » Tue Apr 13, 2010 3:37 pm

13/04

after night shift

11:00 am: meditation


4:00 pm: recovery

15 mins of mobility circuits, starting with DD + some Qi Gong style warm ups moving into a free-flowing calisthenic circuits of lunges, various squats, various push ups, back bridges etc
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Re: Wu Wei

Post by odin » Wed Apr 14, 2010 4:12 pm

14/04


7:00 am: at work's gym

1. warm up - Daily Dozen then a circuit of spinal rocks, glute bridges, mountain climbers and medicine ball work

2. BB MP - 100lbs x 5, 125lbs x 5, 140lbs x 5,5,5
3. weighted chin on rings - bw+45lb x 5,5,5
4. weighted dips - bw+45lbs x 5,5,5
5. BB Curl - 67.5lbs x 8,8
6. Reverse fly on rings - bw x 8,8
7. HLR - 3 x 5


running about all over the place today, may get some meditation in later on tonight.
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Re: Wu Wei

Post by odin » Thu Apr 15, 2010 3:17 pm

15/04

9:00 am: daily dozen + meditation


11:00 am: Workout, lower body strength emphasis

1. warm up with duch lowy/defranco stuff
2. TBDL - 76kg, 116kg, 146kg, 156kg x 5
3. BB Lunge - 50kg, 55kg, 60kg x 10/10
4. 45' Back extension - bw x 8, bw+5kg x 8, bw+10kg x 8
5. Sn grip shrugs - 90kg x 2 x 10



Some stretching and walking in the afternoon.



Diet:
1. oats, whey, pumpkin seeds, banana
2. chicken livers with onions, broccoli and a slice of wholemeal bread
3. beef chili wraps
4. whey drink



Diet is back on the straight and narrow. Protein shakes plus as much fruit as I want is a good way to combat the night shift munchies.
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Re: Wu Wei

Post by odin » Fri Apr 16, 2010 4:47 pm

16/04

09:00 am: meditation + jm

10:00 am: workout, intervals
1. vinyassa a,b&c* x 3 rounds in the house to warm up
2. easy jog with various drills for 10 mins
3. 6 x 80m pick ups with walk back recovery
4. 2 x 150m pick ups
5. 5 min easy jog cool down



3rd complex goes:
flat footed squat
quad hop
jump back to plank
scorpion push up
upward dog/downward dog
jump forward into hip stretch
deck squat



diet:
1. oats, whey, banana, almonds
2. 3 egg omlette and salad
3. beef tagine with various veg, chickpeas and pistachio nuts
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Re: Wu Wei

Post by Mickey O'neil » Fri Apr 16, 2010 5:23 pm

c* is duly noted and will be added.

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Re: Wu Wei

Post by odin » Fri Apr 16, 2010 5:29 pm

cool - really glad they're of use. It's nowt majorly innovative, but I quite like the effect the scorpion push ups have on my back. I found 3 rounds of each got my heart rate up a bit too actually, may use this as a stand alone recovery thing some days.
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Re: Wu Wei

Post by Mickey O'neil » Fri Apr 16, 2010 5:36 pm

You may find this of some interest. I may build, or order, a pushup board. And yes, I do find "odin's vinyasas" very useful. Thanks again.


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Re: Wu Wei

Post by odin » Fri Apr 16, 2010 7:20 pm

awesome - I've seen that posted before but never book-marked it. Was actually trying to find it the other day - we have a board at work so I wanting to use that as a warm up or conditioner. Thanks for posting this!
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Re: Wu Wei

Post by odin » Sun Apr 18, 2010 9:45 am

18 & 19/04

meditation, extended JM work and pelvic floor practice with a load of expectant mums. Ace.


Spring-time is teh awesome btw. I need to get out on the hills at some point before May.
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Re: Wu Wei

Post by odin » Sun Apr 18, 2010 6:51 pm

A sermon on sunday from Jim Wendler, posted on the tf but worth noting;

A very good friend of mine is making great progress on the program and losing weight/gaining strength. His attitude is great - he's not looking to make changes tomorrow but a lifestyle change forever. I hate to sound like a fitness 'tard but that is what most people need. He's adding in the conditioning slowly and something else he's doing...

He does 50 jumps with the jump rope between all of his sets.

This has made a huge difference, actually.

Also, make performance goals for yourself; Squat X, Bench Y, DL Z, Military XY.
Run X in Y minutes. Or do X amount of hills per week. Doesn't matter, just make a list of stuff you need to get done and do it. Apply this to your life, too.

One thing I've done is do 3 hard conditioning workouts/week. That's it. I don't care when or with what. Just get the shit done. When you start doing stuff like this, stuff starts falling into place.

Some of these goals can't be done at the same time, but while striving for one, you can make slow progress on the others. For example, if you want to get in better shape, up the hills/Prowler or whatever you choose and make slow climbs with the weights and make smart decisions with your weight training.

When the weights turn to your focus, condition just hard enough to maintain your levels but not enough to take away performance in the weight room. I'm getting longwinded now and I apologize. It's Friday and I want to go home and play music, drink whiskey and blow out my ear drums. Here is an email I sent yesterday when a young kid asked me if I cared what I looked like (if looking good was a huge priority for me):

"Do I care what I look like? I guess. It's not a priority, though. Think about it this way:

If I do the following:

Squat 700 raw
Bench 450 raw
Deadlift 740 raw

(all in a meet)

And run hills for 30 minutes 3 times a week.
Eat 2-300 grams/protein a day and don't eat much junk...

What do you think I'm going to look like?

So I just concentrate on performance and being the baddest motherfucker I can be. Shit starts falling into place when that happens. Looking good is a byproduct of kicking ass. If you want some good diet advice, try this. It always fucking works:

Eat 4 meals a day.

* Each meal starts with a 50g (or so) protein drink in water.
* After that, each as much protein as your stomach can handle (I usually eat only eggs, chicken or steak) - because of the protein drink, it's not much maybe 2-3 eggs, small serving of chicken or beef.
* Eat a piece of fruit that you like (or vegetable...whatever)

If you want some carbs after that, eat them. But you'll be so full you won't be able to eat that many. I've noticed that as long as you get enough protein, the carbs will take care of themselves. Even when going out to eat, before you go, slam a protein drink. You'll eat less "crap" and you'll be much better off. I'm not a huge fan of protein drinks (or any supplements, really) but this diet works for getting bigger and stronger. And not getting too fat.

To make it even simpler, before you eat ANY MEAL, drink a 50g protein drink. I did this during college and lost 25lbs (I was too heavy as a fullback) and never got weaker and was leaner.

The bottom line is this: no one gives a fuck what you look like, except you. And that just means you are a narcissist bastard. Girls don't fucking care, no matter what they say. They want you to be smart, funny, strong and confident. Having money helps a ton, too. Does this mean you can be a fat slob? NO. But work on being a complete person all the time and getting shit done, in the weight room, on the conditioning "field" and in school (or work) and life.

You know who the baddest motherfucker in the world is? Fedor Emelianenko. He is far from "ripped" but the dude will kill you and fuck your women.
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by odin » Mon Apr 19, 2010 6:04 pm

19/04

6:00 am: meditation


7:30 am: workout, Upper body-building stuff


1. warm up with daily dozen + 3x vinyassa a&c
2. Ring dips - bw x 11, 7, 5 reps
3a: Ring rows - bw x 15, 11, 11 reps
3b: Rear laterals on rings x 8, 8, 8
4. KB OAMP - 24kg x 8,8,8 L/R
5a: Ring curls - bw x 8,8,8
5b: Tri layouts - bw x 6,6,6
6. Ab layouts - bw x 10,10,10

Conditioner: row 1000m, done in 3.46

The pump factor on this was hyoooge, brah. i actually quite enjoyed it.
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Re: Wu Wei

Post by odin » Wed Apr 21, 2010 8:50 am

21/04

9:00 am: 30 mins samatha meditation + daily dozen


4:00 pm: workout, not-very-strongman GPP

1. Duchy Lowy warm up thing
2. TGU - 5 mins with 32kg
3. Sandbag Bear-Hug Squats - 100lbs x 10, 140lbs x 10,10,10
4. KB Snatch - 24kg x 2 x (2,3,5,10) L/R
5. MoN medley - 4 rounds of sandbag carries and farmers walks, using 2x32kg kb's and 100lb sb. Distance was prob about 70 yards each go, zig-zag route.
6. stretching for back and hamstrings



22/04

9:30 am: 30 mins samatha meditation (daily dozen done at work earlier on)


3:00 pm: workout, conditioning
-Duch Lowy warm up, then 10 mins running drills
-6 x 100m pick ups
-2x 200m pick ups
-5 min easy jog cool down
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Re: Wu Wei

Post by odin » Thu Apr 22, 2010 8:47 am

22/04

7:00 am, at work: workout, upper body heavy(ish) day

1. daily dozen+ other JM to warm
2. BB MP - 40kg x 5, 50kg x 5, 60kg x 5,5,5,5
3a: KB Alt Floor press - 2x32kg x 6,6,6
3b: ring chins - bw x 8,8,8
4a: BB curl - 40kg x 8,8,8
4b: dips - bw x 12,12,12
5a: HLR - bw x 7,7,7
5b: band pull downs (abs) - medium x 12, 12, 12



Can't decide whether splitting the body up or just doing full body stuff is most time efficient & effective at the mo. Was planing on doing the bw circuit posted above as a finisher but I am knackered today.


10:00 am: 30 mins samatha meditation


evening walk later on
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Re: Wu Wei

Post by odin » Fri Apr 23, 2010 12:10 pm

23/04

9:00 am: 30 mins samatha meditation + daily dozen


11:00 am: workout, lower body heavy

1. TBDL - 140, 220, 300, 350lbs x 5, 370lbs x 3, 410lbs x 2 - PR since 2006 8-[
2. BB Lunges - 135lbs x 2 x 10/10
3. Back extensions - bw x 3 x 12



I set a year goal to DL 400lb. This was pretty damn easy if I'm honest. If time permits over the summer I'd like to push onto 450.


Some notes though; I need to avoid the old pitfall of doing too much. Looking back at the week there was no need for the sprint session on wednesday. If I have time on my hands I should walk or do some JM work. No need for another high intensity day. Basically I want to gravitate towards the following split run over 8-9 days:

-Day One: Upper body-building stuff (RE day) using rings and other stuff
-Day Two: Semi-strongman GPP using sandbags and KBs
-Day Three: Upper body heavy day (OH lift emphasis, as I don't have enough weights at work to bench heavy)
-Day Four: Lower body heavy day

Conditioners can be tagged at the end. Off days are for walking, JM or rest. Sounds like a plan.
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Re: Wu Wei

Post by Mickey O'neil » Fri Apr 23, 2010 5:34 pm

Congrats on the PR, odin! Nice work!

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Re: Wu Wei

Post by odin » Fri Apr 23, 2010 5:47 pm

thanks! They came up pretty quickly, if I feel right I may try for a heavy single in a week or so. I'd like to think I could add 20lbs or so to this, but we'll see. One thing I would say is that acheyballs may have some carryover in maintaining a previously ok DL. It's not a conclusive WTH story, but a tentative optimistic note.
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Re: Wu Wei

Post by odin » Sat Apr 24, 2010 12:40 pm

24/04


meditation + JM work and some walking
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Re: Wu Wei

Post by odin » Sun Apr 25, 2010 8:29 pm

25/04

JM + meditation



going off the grid for a period at some point this week due to house move etc. Will post if/when I can, but will continue with my rough approximation to Defranco's Washed Up Meathead Program until circumstances or lack of results suggest a change.

Insert your own punctuation into that last sentence.
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Re: Wu Wei

Post by Mickey O'neil » Sun Apr 25, 2010 10:19 pm

Good luck with the move, odin.

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Re: Wu Wei

Post by Mickey O'neil » Sun Apr 25, 2010 11:24 pm

odin wrote:Day One: Upper body-building stuff (RE day) using rings and other stuff
-Day Two: Semi-strongman GPP using sandbags and KBs
-Day Three: Upper body heavy day (OH lift emphasis, as I don't have enough weights at work to bench heavy)
-Day Four: Lower body heavy day

Conditioners can be tagged at the end. Off days are for walking, JM or rest. Sounds like a plan.
Is this the template you said you are basing off of Defranco's Washed Up Meathead routine?

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Re: Wu Wei

Post by odin » Mon Apr 26, 2010 5:50 pm

cheers re the move, and yeah - that template is roughly it. The WUMH thing calls for one less day though and a conditioning 'challenge' after each training day as opposed to all grouped together.

So: ME Upper, ME Lower, RE Upper. He suggests any extra activity to be low intensity - a vanity day + some walking and things. I'm still pretty young though to class myself as washed up so don't mind doing a little more. Got to remember not to add too much though - that's how I always used to kill otherwise solid programs in my twenties. To be honest my schedule is gonna be hectic the next few weeks so it'll be a case of doing what I can, logging when I can.

Today;

26/04

5:45 am: 30 mins samatha meditation

7:00 am: RE Upper
1. Daily dozen + vinyassa A+C x 3 each
2. Ring dips - bw x 13, 7, 5.... hard this morning
3a: Ring rows - bw x 15, 14, 12
3b: Ring reverse fly - bw x 8,8,8
4: KB OAP - 24kg x 3 x 10 L/R
5a: Ring curl - bw x 10,10,10
5b: Tri layout - bw x 8,8,8
6: Ab layouts - bw x 10,10

MoN Conditioner - 3 rounds of:
Sandbag Bear Hug carry - 110lbs
Farmers walks - 2x32kg



Despite my semi-trolling bb posts on the TF I am finding a little hypertrophy to be keeping me enthused about training at present. The prospect of doing a 450lb DL at some point this summer is also.
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Re: Wu Wei

Post by Mickey O'neil » Mon Apr 26, 2010 8:08 pm

Thanks for responding, odin. Sounds good.

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Re: Wu Wei

Post by Dunn » Mon Apr 26, 2010 9:15 pm

Good solid work odin. When the schedule gets hectic do what you can when you can and get in the movements that give you best bang for your buck.

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Re: Wu Wei

Post by odin » Wed Apr 28, 2010 1:09 pm

thanks for reading & for the comments.


Still online for now, albeit surrounded by boxes...

yesterday was just JM, meditation + 30 mins fast paced walk.


today;

28/04

9:00 am: DD + meditation


1:00 pm: Heavy Lower body

1. warmed up with Duch Lowy stuff
2. FSQ - 60kg, 80kg, 90kg x 5, 100kg, 110kg x 3... pretty easy
3. Back Squat - 100kg, 120kg, 130kg, 140kg x 3... ugly, see notes
4. Back extensions - bw x 12,12
5. Fat bar reverse curls - 2 sets of whatever
6. row 1000m in 3.39


Notes; I planned to back squat and do light pulls today, but the rack was taken when I came in so I opted for the FSQ's, which are ok. KB's + ringwork has kept the midsection plenty strong enough so I reckon I could build up to a legitimate PR in these (circa 135kg I think). The squat rack was then vacated so on a whim I decided to see how the back squat was doing after probably a 2 year hiatus. It was awful. Weak, and ugly with it. Strange because my deads and FSQ's seem good. My knees also crunched and complained. So to conclude, I need to rebuild slowly. Also I will prob focus on the FSQ as even a PR in this wont entail putting undue strain on anything, plus it looks cooler. And that is most important.



Some good work for the summer would be;

1. FSQ 135kg
2. TBDL 200kg
3. row 1000m in 3.30
4. snatch 24kg 200x in 10 mins (that'll be another conditioner thing)
5. keep bw under 14 stone
Don't try too hard, don't not try too hard

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