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 Jun 22, 2010 5:02 pm

22/06 - variety deload

1. meditation
2. intu flow
3. FSQ - 2x32kg x 3 x 8
4. Alt Floor press - 2x32kg x 3 x 8/8
5. Renegade Row - 2x32kg x 3 x 8/8


bit tired. Taking tomorrow off completely. My training lacks sizzle right now.
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Re: Wu Wei

Post by odin » Thu Jun 24, 2010 2:12 pm

23/06

1. intu flow
2. meditation
3. short walk


24/06

1. intu flow
2. meditation
(later on)
3. KB warm up drills - 5 mins
4. C+P - 32kg x 2 x (1,2,3) L/R
5. OA SW - 32kg x 10 mins, 176 reps completed. Moderate effort.
6. walk later on
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Re: Wu Wei

Post by odin » Fri Jun 25, 2010 12:40 pm

25/06

1. morning recharge - fancied a change from intu flow so did 30 reps of:
-forward/back bends
-side bends
-torso twists
-arm circles
-yoga squats
-russian pumps
-mountain climbers
-spinal rocks
-BJJ bridges
-alternate toe touches

2. TGU - 32kg x 3/3, 40kg x 3/3
3. SC Reverse Lunge - 32kg x 3 x 10/10
4. SC 1L DL - 32kg x 2 x 8/8
5. Farmers walks - 32kg + 40kg x 120 yards

6. walk
7. meditation this evening
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Re: Wu Wei

Post by odin » Sat Jun 26, 2010 8:30 am

26/06

1. meditation
2. morning recharge - 300 reps as per above
3. walk later on
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Re: Wu Wei

Post by odin » Sun Jun 27, 2010 6:30 pm

27/06 - end of deload week

1. some russian pumps, forward bends and yoga squats
2. C+P - 32kg x 1,2,3 L/R
3. 2H Sw - 32kg x 5 x 10 reps
4. walk
5. meditation
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Re: Wu Wei

Post by odin » Thu Jul 01, 2010 2:59 pm

28/06 - rest

1. JM work
2. meditation
3. walk


29/06 - ETK H

1. daily dozen x 20 reps each + h2h drills
2. C+P - 32kg x 3 x (1,2,3,4) L/R
3. chins - bw x 3 x 8
4. 2h Swings - 32kg x 3 x (5,10,15,20) breathing ladder style
5. meditation


30/06 - variety

1. daily dozen x 20 reps each
2. 5x
-jump rope x 60 secs
-ring rows x 12
-ring push ups x 12
-ab layouts x 12
3. meditation



01/07 - ETK L

1. daily dozen x 20 reps each
2. vinyassa a&b x 3 each + h2h drills
3. C+P - 32kg x 1 x (1,2,3,4) L/R
4. Snatch - 24kg x 1 x (5,10,15,20) L/R
5. meditation

chins later at work



on reflection, consistency trumps sizzle.
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Re: Wu Wei

Post by odin » Sat Jul 03, 2010 6:02 pm

02/07

1. intu flow
2. meditation


03/07

nothing at all.... up all night at an overturned lorry on fire and no interest or enthusiasm for anything today.
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Re: Wu Wei

Post by odin » Mon Jul 05, 2010 6:17 pm

04/07 - medium day

1. daily dozen x 20 reps each
2. h2h drills and other warm up stuff
3. C+P - 32kg x 2 x (1,2,3,4) L/R
4. 2h Sw - 40kg x 2 x (5,10,15,20)
5. meditation


05/07 - variety

1. intu flow
2. vinyassa a,b,c x 3... worked on a 4th one
3a: Floor press - 2x32kg x 3 x 6
3b: Row - 32kg x 3 x 10
4a: SCDL - 2x32kg x 3 x 10
4b: FSQ - 2x32kg x 3 x 8
5. meditation
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Re: Wu Wei

Post by odin » Sat Jul 10, 2010 1:00 pm

06/07

1. JM
2. walk
3. meditation

07/07

1. JM
2. C+P - 32kg x 4 x (1,2,3,4) L/R
3. chins - bw x 4 x 8
4. 2H Sw - 32kg x 4 x (5,10,15,20)
5. meditation

08/07

1. JM
2. jump rope - 20 mins (pointless, btw)
3. meditation

09/07

1. JM
2. meditation


10/07

1. JM
2. BB PC - 60, 70kg x 3, 80, 85kg x 1
3. BB FSQ - 60, 70, 80, 90, 100, 110kg x 3
4. FB BP - 55, 65, 75, 85kg x 5, 95, 100kg x 3
5. meditation



Notes: know the difference between could train and should train, moron. Jump rope and calisthenics are somewhat redundant at the present time.
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Re: Wu Wei

Post by zak-zombie » Sat Jul 10, 2010 4:57 pm

odin wrote:Jump rope and calisthenics are somewhat redundant at the present time.
Why is this Odin, If you dont mind me asking? Also I Have been using your vinyasa A,B,C for my warm ups before BJJ - very nice.

Nice work on the training as well, its not always easy with a little one and working full time.

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Re: Wu Wei

Post by odin » Sun Jul 11, 2010 1:19 pm

glad you find the vinyassa's useful, I quite enjoy them if I get time for them.

Re the jump rope I was being pretty specific there; I had been adding a day of bw circuits and skipping right after my heavy ETK day, but with the volume of swings and presses before I am really better off doing something restorative on that day. I don't think I'm going to make any great improvements to my conditioning the day after a high volume KB session. It wasn't a sleight on these exercise modes in general!

Training around the baby has just about become habit, it helps having an understanding Mrs... That said I may need to tweak things a bit; the increasing volume of the KB stuff is getting a bit time consuming, so I may need to try and up the intensity and cut back on volume somehow.

Thanks for reading, hope all is good in the sunny North East. (ie No more lunatics hiding out in the countryside).
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Re: Wu Wei

Post by Alfred_E._Neuman » Sun Jul 11, 2010 1:52 pm

odin wrote: Training around the baby has just about become habit, it helps having an understanding Mrs... That said I may need to tweak things a bit; the increasing volume of the KB stuff is getting a bit time consuming, so I may need to try and up the intensity and cut back on volume somehow.
When I was getting up there in the volume on ETK, my "heavy" session was getting looooong. 5x(1,2,3,4,5) takes a while. So upped the intensity by starting on the minute every minute. That dropped my ladders down a rung or so, and when I worked back up to the full ladder it was only 25 mintues.

I also cut out the pull-ups during the pressing and went with Pavel's pull-up program here:
http://www.dellanave.com/files/the_fighter_pullup.pdf
I could knok that off in around 5-10 minutes at any time of the day I could fit it in.

Good luck with the family and training.
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Re: Wu Wei

Post by odin » Mon Jul 12, 2010 5:10 pm

thanks for the input - and nice link, I've saved that. The next few weeks are strange ones anyway - I'm away this weekend then off work for a few weeks so i'm just going to freestyle things a little & train when opportunity arises. I've not had a proper week off yet this year so a few weeks playing about will suit me fine. I'll get back to something more structured in august.


11/07

1. meditation
2. JM and mobility circuits - 10 mins
3. 20 mins of medicine ball throws



12/07

1. JM -10 mins
2. HC - 50, 60, 65, 70, 70kg x 3
3. BSQ - 60, 80, 100kg x 5, 120, 130kg x 3
4. MP - 50, 55, 60kg x 5, 40kg x 8
5. grappler - 5:00 at level 3
6. meditation

Mrs had a friend round so I went to the gym rather than swing the bells in the garden. Back squat is terrible - what comes from years of neglect.
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Re: Wu Wei

Post by zak-zombie » Mon Jul 12, 2010 8:40 pm

odin wrote:glad you find the vinyassa's useful, I quite enjoy them if I get time for them.

Re the jump rope I was being pretty specific there; I had been adding a day of bw circuits and skipping right after my heavy ETK day, but with the volume of swings and presses before I am really better off doing something restorative on that day. I don't think I'm going to make any great improvements to my conditioning the day after a high volume KB session. It wasn't a sleight on these exercise modes in general!

Training around the baby has just about become habit, it helps having an understanding Mrs... That said I may need to tweak things a bit; the increasing volume of the KB stuff is getting a bit time consuming, so I may need to try and up the intensity and cut back on volume somehow.

Thanks for reading, hope all is good in the sunny North East. (ie No more lunatics hiding out in the countryside).
Ah, I see what you mean now! All is ok up here no more lunatics hiding out!!

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Re: Wu Wei

Post by odin » Thu Jul 15, 2010 6:49 pm

13 & 14/07

walking, JM and meditation


15/07

1. JM
2. jump rope -5 mins
3. TGU -32kg x 5 mins
4a: Ring chins - bw x 10, 8, 6
4b: Ring dips - bw x 10, 8, 6
5. 1h Swing - 32kg x 3 x 10/10
6. meditation


having an easy end to the week.
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Re: Wu Wei

Post by odin » Tue Jul 20, 2010 6:16 pm

over the weekend; nothing - away on a training course which was plenty physical graft...

The next chapter; my training is governed by convenience and practicality. Right now a couple of trips to the gym each week are more viable than swinging my bells in the garden each day while my son sleeps. I can then sneak in conditioning as and when opportunity arises either at work or while the Mrs is feeding jr.

So, I'm basically gonna use the 5/3/1 2 day a week option. Conditioning goals are to do something 3 times a week. This is straight off Wendler too. I'll favour hill sprints or light KB swings at home (24kg), the grappler machine in the gym or jump rope at work.



20/07 - conditioning

1. meditation
2. JM
3. walk
4. conditioning - 1H Swings - 24kg x 32 rounds of 15 secs/15 secs rest
5. stretch - 5 mins


21/07 - Bench

1. meditation
2. JM
3. walk
4. BP - 60kg, 70kg, 80kg x 5, 90kg x 9 (no spotter)
5. Incline DB Press - 55lbs x 12, 65lbs x 12, 10, 8, 6 (just feeling this exercise out)
6. DB Rows - 100lbs x 10, 8, 6 L/R
7. Grappler - 5 x 1 min, levels 4-7
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Re: Wu Wei

Post by odin » Fri Jul 23, 2010 7:15 pm

22/07 - holiday. did fuck all.


23/07 - Squat

1. meditation
2. JM - 10 mins
3. walk with son - 3 miles
4. BSQ - 60kg, 85kg, 100kg x 5, 110kg x 15
5. FSQ - 60kg x 8, 80kg x 3 x 8
6. Back Ext - bw x 3 x 10
7. HLR - bw x 2 x 10
8. grappler - 6:00 at level 2


Legs sore from this.
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Re: Wu Wei

Post by chi » Fri Jul 23, 2010 7:24 pm

nice squats odin.

Grappler is the rope machine?
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Re: Wu Wei

Post by odin » Sat Jul 24, 2010 8:03 am

cheers - I haven't back squatted properly in about 3 years so it's going to be a long and slow road back to respectability. I'm in no rush though.

Yeah, grappler is that rope machine. Never seen it discussed on any of the trendy forums but I still rate it for an upper body conditioner.
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Re: Wu Wei

Post by odin » Mon Jul 26, 2010 5:03 pm

weekend - nothing save JM, meditation and walking.

26/07 - conditioning

1. meditation
2. JM - 10:00
3. 1h Swings - 24kg x 320 reps total in 16:00 mins, (20 reps on top of each min)
4. stretch - 5:00
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Re: Wu Wei

Post by odin » Tue Jul 27, 2010 1:45 pm

27/07 - Military Press

1. meditation - 2/40 (trying a new style - doing a 40 day experiment)
2. JM - 10:00
3. walk with son - 40:00
4. MP - 40kg, 45kg, 50kg x 5, 55kg x 9
5. chins - bw x 12, 8, 6, 5
6. dips - bw x 15, 8, 6, 6 (supersetted with above)
7. fat bar curls - 27.5kg x 10, 8
8. rope pushdowns - 1 set of 12, can't remember the weight

in and out in 35 mins - v little rest between sets.


bw 13 stone 5
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Re: Wu Wei

Post by odin » Wed Jul 28, 2010 4:06 pm

28/07 - recovery

1. meditation - 3/40
2. JM - 10:00
3. body flow stuff listed elsewhere in this log - 15:00
4. walk with son - 45:00
5. walk in the park later
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Re: Wu Wei

Post by odin » Thu Jul 29, 2010 11:58 am

29/07 - Deads

1. meditation - 4/40
2. JM - 10:00
3. TBDL - 76kg, 116kg, 126kg x 5, 141kg x 15
4. DB DL's - 2 x 100lbs x 10, 2 x 110lbs x 8,8,8,7
5a: Back extensions - bw x 3 x 10
5b: HLR - 3 x 10
6. Grappler - 2 x 2 mins at level 6

in and out in 40 mins again. Bodybuilding stuff (which I consider this to be) is actually quite taxing on the heart and lungs if you keep rest times down to a minute or so. I say again: it's the next Big Thing. After Cumberland Wrestling.
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Re: Wu Wei

Post by odin » Fri Jul 30, 2010 3:02 pm

30/07 - conditioning

1. meditation - 5/40
2. JM - 10:00
3. (later on) - duch lowy/defranco warm up thing - 10:00
4. 3 rounds with the 24kg KB of following complex:

-sling shots x 10/10
-figure 8's x 10/10
-2h Swing x 10
-cleans x 10/10
-1/2 snatch x 10/10
-OAJ x 10/10
-1h swings x 10/10

(each round took around 5 mins)

5. Burpees x 5:00 - 46 reps completed
6. stretch, more meditation



Enjoyment of training is highest it has been in a good while.
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Re: Wu Wei

Post by Alfred_E._Neuman » Fri Jul 30, 2010 3:07 pm

odin wrote:Enjoyment of training is highest it has been in a good while.
Do you think that's because you're following a free form of training right now?

I know that when I get super rigid in my trainin I get stale pretty quick. When I do what I feel like doing on a given day without worrying about percents, sets, or reps I love training.

I enjoy my training the most when it's a free form bodyweight, RKC type of thing. Throw in some running and rowing and I'm a happy camper.
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