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 » Tue May 11, 2010 1:25 pm

back online in new home. Being away from the internet is good for the soul. I'll update this weekly or maybe less from now on I think. Still doing Defranco and Wendler inspired stuff, although I'm increasingly simplifying it; 2 days of barbell strength work and two days of bodybuilding and/or conditioning spread over 8-10 days seems a reasonable template. 3-5 reps in the big movements and higher rep stuff for assistance/vanity.

Can't be bothered to input what i did last couple of weeks, although I will note that i front squatted 300lbs last friday - an all time PR. I nearly did this at a bw of 215lbs a few years back, and I'm now a good 30lbs lighter than that so I'm pleased. Also did with weightlifter style pc grip, which I've always struggled with over 225lbs. Brought grip in on advice of a mate and it helped.

Meditation is a staple, and walks in the new semi-rural neighbourhood are also fairly frequent.

Today I did this;


TBDL - worked up to 172kg x 5
MP - worked up to 65kg x 5
dips - 4 sets from 8-15 reps
Back extensions - 4 sets of 12

bw at 13 stone 9 ish

conditioning tomorrow, barbells on friday and some more conditioning over the weekend. Over and out.
Don't try too hard, don't not try too hard

chi
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Re: Wu Wei

Post by chi » Tue May 11, 2010 2:02 pm

Where abouts do you live now? Have you moved from the bright lights to your new home, having lived all my life on the norfolk coast the city would drive me crazy. Nice lifts by the way, you seem to be about the same level as i am - although 3 stone lighter.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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odin
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Re: Wu Wei

Post by odin » Sun May 16, 2010 9:43 am

hey up, still live in same area, just more into the countryside. It's not a bad place. Ideally I'll go back to the Yorkshire dales at some point. I think I can live without cities now. Cheers for reading.

Past few days;

12/05
1. meditation
2. JM work
3. Hill sprints - 11 repeats, shorter hill

13/05
1. meditation
2. JM work - 20 mins
3. foam roller

14/05
1. meditation
2. JM
3. FSQ - worked up to 110kg x 5
4. FB BP - worked up to 100kg x 5
5. FB Power row - 5x5 between 55kg-85kg
6. Chins -bw x 12
7. foam roller later on - 20 mins

15/05
1. JM
2. Jump rope, amosovs and band work - 10 mins
3. Med ball throws - oh, wall ball, slams - 3 sets
4. TGU - 24kg x 5 mins
5. Farmers walks - 2x32kg x 3 long sets
6. Ab work on rings - 10 mins

16/05
1. meditation
2. JM work


diet better this week. I need regularity in this regards. 3 meals + protein drinks seems best. I'll start refining the choices next week.


week ahead goals;
1. no booze, no snacks in between meals, no fun
2. conditioning two or three times
3. barbells once or twice
Don't try too hard, don't not try too hard

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odin
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Re: Wu Wei

Post by odin » Mon May 24, 2010 9:24 pm

last week or so;

no opportunities to lift the barbells so just did what I could. Meditation, joint mobility and walking were daily, plus:

Mon - hill sprints

Wed - longer hill sprints

Thurs - rope jumping, C+P ladders with 32kg, then man-makers and farmers walks with the 40kg

Fri - a few rounds of the vinyassa a,b & c & then ring work - 4 rounds of:
-push ups superset with flys
-rows superset with reverse flys
-bw curls
-tri layouts
-ab layouts

Sat - same as thurs but 1 less ladder

Sun - nothing due to being up all night at a fire

Today;
jump rope - 3 x 2 mins
Sandbag C+J - 110lbs for 10 mins
Sandbag zerchers - 110lbs x 3 x 10
dips and chins - 2 sets


Diet good. Weather good. Nowt much to complain about at the moment. Will try and write this up a bit better in future.
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by Yogalete » Mon May 24, 2010 9:44 pm

I really need to follow your lead and start daily meditation.
"All you have to do is decide that wherever you are is the best place there is. Once you start comparing one place to another, there's no end to it."- Sodo Yokoyama

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odin
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Re: Wu Wei

Post by odin » Tue May 25, 2010 8:51 pm

yeah I hope it's something that stays with me for the long term, ie life. Getting regular real life instruction, while it was nothing secret or fancy, has been the key to consistency for me this year.

Today;

1. sitting meditation
2. Daily dozen
3. 3 x vinyassa A + a bw complex MoN posted
4. C+P - 32kg x 3 x 1,2,3 L/R
5. 10 mins of man-makers and farmers walks with the 40kg's
6. walk with the big fat wife
7. weekly meditation at the centre



diet:
1. oats, whey, banana and blueberries
2. fried sardines with leafy salad
3. salmon, spinach and green lentils
+ whey drinks with water mid-morning and mid-afternoon.
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by chi » Wed May 26, 2010 8:07 am

point 6 - lol. I take it she either doesnt read this site or has a cracking sense of humour
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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odin
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Re: Wu Wei

Post by odin » Wed May 26, 2010 9:44 am

she's nine months pregnant so she loves the fat-lass gags... I get away with it mostof the time. She's tiny ordinarily so hopefully she doesn't have too many hang ups.
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by chi » Wed May 26, 2010 9:56 am

Of course, i remember your dad's clique thread now. Good luck with everything, we are expecting number 2 at the end of the year. Slowly the garage is resembling a gym in preparation.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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odin
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Re: Wu Wei

Post by odin » Wed May 26, 2010 9:13 pm

thanks very much, and likewise with yours later on in the year... A garage gym would be ideal for me but I don't really have the space or cash for barbells at present. Life is a series of compromises...


Today - rest day;

1. sitting med
2. joint mobility - 10 mins
3. walk - 40 mins


Diet:
1. oats, fruit, whey
2. omlette with asparagus and cheese
3. chili with rice
+ whey drink mid afternoon
Don't try too hard, don't not try too hard

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odin
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Re: Wu Wei

Post by odin » Sat May 29, 2010 5:47 pm

27/05

1. sitting med
2. JM + light KB drills
3. C+P - 32kg x 1 x (1,2,3) L/R
4. 10 mins of:
-farmers walks with 32kg+40kg
-swings with 40kg x 12
-box jumps onto a high step
5. walk



28/05

1. sitting med
2. JM
3. ring chins s/s with ring dips - 2 x 8
4. ring push ups s/s with ring rows - 2 x 10
5. bw curls s/s with tri layouts - 2 x 8


29/05

1. sitting med
2. 20 mins of JM work
Don't try too hard, don't not try too hard

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odin
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Re: Wu Wei

Post by odin » Sun May 30, 2010 9:47 am

30/05

IGX WOD test

1. naked run - 5 miles, urban terrain
2. self flagellation - 10:00, barbed wire
Don't try too hard, don't not try too hard

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odin
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Re: Wu Wei

Post by odin » Tue Jun 01, 2010 1:27 pm

31/05

1. daily dozen
2. jump rope - 3x2 mins
3. C+P - 32kg x 2 x (1,2,3)
4. weighted chins - bw+20kg x 2 x 3
5. sled dragging and medicine ball throws - 10 mins
6. sitting meditation


01/06

1. daily dozen
2. jump rope - 3x2 mins
3. TGU - 32kg x 5/5
4. Sandbag BH Squats - 125lbs x 3 x 12
5. Sandbag C+J - 125lbs x 6 x 3
6. Shouldering - 125lbs x 5/5
7. chins - 2 sets
8. sitting meditation



I dig the sandbag stuff. They are also the only weight greater than my 40kg KB I have regular access to for a few weeks, so I'll be doing more of this.
Don't try too hard, don't not try too hard

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odin
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Re: Wu Wei

Post by odin » Wed Jun 02, 2010 7:59 am

02/06

Had a son. Actually this was achieved with 2 minutes of 01/06 to spare. He is awesome.
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by chi » Wed Jun 02, 2010 8:41 am

odin wrote:02/06

Had a son. Actually this was achieved with 2 minutes of 01/06 to spare. He is awesome.
Congratulations. Life changes now, it gets so much better.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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Re: Wu Wei

Post by Mickey O'neil » Wed Jun 02, 2010 11:38 am

Congratulations, odin! And also to the missus! =D> =D> =D> :drinkers: :partyman:

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Re: Wu Wei

Post by odin » Sat Jun 05, 2010 7:02 pm

thank you very much! My world has certainly become a busier and better place.

Training has been ok though, ETK is a great solution for baby-bootcamp. You can spread the C+p's thoughout the day and so just need 10 mins at some point to bang out the swings.

03/06

1. sitting med
2. intu-flow
3. Vinyassa a,b & c x 3 each
4. easy KB drills
5. C+P - 32kg x 1 x (1,2,3)
6. 1h Swings - 32kg x 10 mins
7. yoga - 15 mins



04/06

1. sitting med
2. intu flow
3. some bw cals
4. 1/2 Sn+FSQ - 24kg x 3 x (2,3,5,10)
5. OAR - 24kg x 15/15
6. more meditation... only so much you can do when the household is sleeping and you're awake


05/06 - rest day

1. sitting med
2. intu-flow

Diet been good. Simplicity rules.
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by The Ginger Beard Man » Sun Jun 06, 2010 4:06 pm

Congratulations, Odin!
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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odin
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Re: Wu Wei

Post by odin » Mon Jun 07, 2010 3:10 pm

thank you! He's on ths squats+milk routine at the moment. Squats are more like kick/shuffles up my chest but he's breaking himself in gradually...


Training:

05/06

1. intu flow
2. sitting med


06/06 - ETK Heavy

1. intu flow
2. vinyassa a,b&c x 3 each
3. h2h drills with 32kg
4. C+P - 32kg x 4 x (1,2,3)
5. 1h Swings - 32kg x 10 mins, 210 reps
6. sitting meditation



07/06 - variety

1. intu flow
2. vinyassa a,b&c x 3 each
3. OAJ - 24kg x 2 x (2,3,5,10) L/R
4. Uneven DL - 32kg+40kg x 2 x 20
5. sitting meditation
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by odin » Tue Jun 08, 2010 6:05 pm

08/06 - medium


1. sitting meditation
2. intu flow
3. bw circuit, h2h drills - 5 mins
4. C+P - 32kg x 3 x (1,2,3)
5. 2h Swings - 40kg x 5 x 20 w/ 30 secs rest in between
Don't try too hard, don't not try too hard

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odin
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Re: Wu Wei

Post by odin » Thu Jun 10, 2010 6:08 pm

09/06 - active recovery

1. sitting meditation
2. intu flow
3. vinyassa a, b & c x 3 each

then a couple of beers with the in-laws to wet the baby's head.

10/06 - Light

1. intu flow
2. bw circuit + h2h drills
3. C+P - 32kg x 2 x (1,2,3) L/R
4. 1h Swing - 32kg x 7 x 10/10 in about 8 mins easy pace.
5. sitting meditation



bw around 13 stone 6. About 7lbs down from easter. This is neither good nor bad. Just is.
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by odin » Mon Jun 14, 2010 3:57 pm

11/06 - variety

1. intu flow
2. bw circuit + h2h drills
3. TGU - 32kg x 3L/R, 40kg x 3L/R
4. 1/2 GU - 32kg x 2 x 3 L/R
5. OAR - 32kg x 2 x 10 L/R
6. sitting meditation


12/06 - active recovery

1. sitting meditation
2. intu flow
3. 3 mile walk with the baby

13/06 - Heavy

1. sitting meditation
2. intu flow
3. h2h drills, amoasov squats and russian pumps
4. C+P - 32kg x 5 x (1,2,3)
5. chins - bw x 5 x 6 reps
7. 1h Sw - 32kg x 8 x 10/10 on the top of each minute


14/06 - variety

1. sitting med
2. intu flow
3. jump rope - 3 x 2 mins
4a: ring push ups - 3 x 12
4b: ring row - 3 x 12
5a: bw curls - 2 x 6
5b: tri layouts - 2 x 6
6a: ab layouts - 2 x 10
6b: HLR - 2 x 10




diet went to shit over weekend.
Don't try too hard, don't not try too hard

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Re: Wu Wei

Post by odin » Thu Jun 17, 2010 3:16 pm

15/06 - rest

1. sitting med
2. intu flow
3. walk


16/06 - medium

1. intu flow + foam roller
2. jump rope - 5 mins
3. C+P - 32kg x 4 x (1,2,3)
4. chins - bw x 4 x 6
5. OA Sw - 32kg x 6 x 10/10
6. walk with baby prowler - 1 hour
7. sitting med


17/06 - variety, odd lifts

1. intu flow + foam roller
2. jump rope - 5 mins
3. bear crawls & walking lunges with 20kg vest - 3 sets
4. SB zercher get ups - 120lbs x 20 reps
5. BB Hang Snatch - 40kg x 3 x 3, 50kg x 3 x 2, 60kg x 1 + 5 BTN push jerks
6. medicine ball throws - a bunch
7. sitting meditation




Gravitating towards 2 on/1 off, with a focus day (ETK) followed by a variety day of either bw stuff, odd objects or hill sprints. This seems to suit my schedule and tick most boxes.
Don't try too hard, don't not try too hard

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odin
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Re: Wu Wei

Post by odin » Sun Jun 20, 2010 9:38 pm

18/06 - rest

1. intu flow
2. meditation
3. walk


19/06 - ETK Light

1. meditation
2, intu flow
3. vinayassa a,b,c
4. C+P - 32kg x 3 x (1,2,3) L/R
5. 2h Sw - 40kg x 5 x 20 in 5 mins
6. walk

20/06 - rest

1. intu flow

nowt else. Had family round.


End of first mini cycle of ETK. Will do a deload at reduced volume then start back a week tomorrow or so.
Don't try too hard, don't not try too hard

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odin
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Re: Wu Wei

Post by odin » Mon Jun 21, 2010 1:48 pm

21/06 - deload week

1. meditation
2. intu flow
3. vinyassa a,b&c
4. C+P - 32kg x 3 x (1,2,3)
5. 5 sets of 2h Swings with 40kg and farmers walks
6. walk later on...
Don't try too hard, don't not try too hard

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