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 » Fri Jul 30, 2010 3:14 pm

yeah possibly - what I'm doing at the moment has (perhaps) the best of both; a set progression with the 2-days 5/3/1 stuff (ie the barbell work - admittedly I only started this a couple of weeks back) and some variety/random stuff with the conditioning. The ETK stuff fitted my life nicely when I was all over the place with the newborn, but it was also a bit of a chore mentally.

I think I've also let go of some stuff I think I should be doing and am just doing stuff I like. As long as 'what I like' isn't eating doughnuts and drinking ale all day then I think this goes a long way towards a healthy life.

cheers for reading!
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Re: Wu Wei

Post by odin » Sat Jul 31, 2010 5:49 pm

31/07- recovery

1. meditation - 6/40
2. JM - 10:00
3. walk with son - 45:00


Just reading some old logs. These are the numbers I have to beat to start feeling good about my strength again

Squat - 150kg x 11, 170kg x 5
Bench press - 115kg x 8, followed by a few singles at 140kg
Deadlift - 170kg x 6

These are all from March 2006.

That DL is actually well within my sights. The other two lifts have not fared so well under my KB/bw regimes of the past 3 years. On the plus side, I am about 25lbs lighter than I was then.



EDIT; just thinking about this some more, here are some things I think I can learn from from back then - stuff I did better

-more focus - less peering about at what other people are doing and less training ADD as a result.

-greater consistency; it was a minor triumph earlier this year to stick to ETK for 3 months as planned. 3 months was fuck all back then - I'd do 3-4 different training templates per year max, and each followed on from the other and met a set purpose as opposed to randomly changing on a whim. In 2009 I think I followed about 20 different philosophies for about 2 minutes each. I think that's a decent indicator that I was a lot more content back in the day focusing on getting strong.

-having training partners with shared goals.

For the record, the stuff I do better now is diet, heart-health and mental-health. If I can combine the best of both then I will rule o'er all.

Just some musings for my own records...
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Re: Wu Wei

Post by odin » Sun Aug 01, 2010 5:20 pm

01/08 - recovery

1. meditation - 7/40
2. JM - 10:00
3. walk with son - couple of hours


then worked in the garden, cooked some hearty food for tonight and cloud gazed with the baby.
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Re: Wu Wei

Post by odin » Mon Aug 02, 2010 11:47 am

02/08 - Bench

1. meditation - 8/40
2. JM - 10:00
3. BP - 60kg, 75kg, 85kg x 3, 95kg x 8
4. Incline DB Press - 2x65lbs x 10, 9, 7, 7
5. DB Row - 100lbs x 10, 10, 8, 8 L/R
6. Bi's/tri's superset - 2 sets
7. Grappler - 5 x 30 metres, level 4

walk into the park and a pint with the family later on.
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Re: Wu Wei

Post by odin » Tue Aug 03, 2010 5:34 pm

03/08 - conditioning

1. Meditation - 9/40
2. JM - 10:00
3. Max round in 20 mins with a 24kg KB:

-TGU x 3/3
-OAC+J x 5/5
-Sn x 7/7
-OASw x 10/10

4 rounds + 1 round of TGU's completed in 20 mins
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Re: Wu Wei

Post by odin » Thu Aug 05, 2010 11:25 am

04/08 - recovery

1. meditation - 10/40
2. JM - 10:00
3. walk with son - an hour


05/08 - Squats

1. meditation - 11/40
2. JM - 10:00
3. Javorek complex - bar only, 2 sets
4. Back Squat - 60kg x 5, 90kg x 3, 110kg x 3, 120kg x 12, then 130kg & 140kg for a couple of easy singles. Very quick, no knee problems.
5.Front Squat - 80kg, 85kg, 90kg x 8
6. Leg Curls - 3 sets of 10
7. HLR - 3 sets of 12


legs feel good at mo, but then again they should with these weights. Subbed leg curls for back extensions as I'm doing Kb work twice a week which is plenty of straight legged, post-chain work.
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Re: Wu Wei

Post by odin » Fri Aug 06, 2010 8:47 pm

06/08 - conditioning

1. meditation - 12/40
2. JM - 10:00
3. Max reps in 20 mins of OAC+J, 24kg KB.... 168 reps total completed


felt tired today. Son decided to go nocturnal.
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Re: Wu Wei

Post by odin » Tue Aug 10, 2010 3:50 pm

had a few days away with the family - no training...


10/08 - Military Press

1. JM - 10:00
2. meditation - 13/40
3. MP - 50kg x 3, 55kg x 3, 60kg x 7
4. dips - bw+25lbs x 10, 10, 10, bw only x 10
5. chins - bw only x 12, 8, 5, 5 (supersetted with above)
6. Fat Bar BTN Press - 30kg x 12, 10
7. Fat Bar curls - 30kg x 10, 10 (supersetted with above)


short on time and energy today. Just training was enough.
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Re: Wu Wei

Post by odin » Wed Aug 11, 2010 2:54 pm

11/08 - Deads

1. meditation - 14/40
2. JM - 10:00
3. TBDL - 116kg x 3, 131kg x 3, 146kg x 12, 156kg x 1, 176kg x 1, 181kg x 1, 196kg x 1 - heaviest lift since 2006
4. DB DL - 2x120lb's x 8,8,8
5. Back extensions - bw x 12, 12
6. HLR - 3 x 15
7. grappler - 6 x 20m at level 4

felt good today. 196kg went up quickly and without much fuss, which is pleasing after the work set at 146. I think 220kg or more may be possible by the end of the year.
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Re: Wu Wei

Post by Mickey O'neil » Wed Aug 11, 2010 5:44 pm

Very nice work, odin!

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Re: Wu Wei

Post by odin » Sat Aug 14, 2010 1:27 pm

thanks very much. I think overdosing on cake the day before may have had a positive effect on my energy/strength levels. Probably not a long term diet plan though.

past couple of days:


12/08 - conditioning

1. meditation - 15/40
2. JM - 10:00
3. cross trainer - 10:00
4. 7 rounds of:
-alternate DB Snatch x 10
-Dive bombers x 10
-Burpees x 10


13/08 - recovery/whatever

spent 3 hours walking in the mountains.



holidays over now - time to get back to some normal eating and drinking patterns.
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Re: Wu Wei

Post by odin » Sun Aug 15, 2010 6:24 pm

14/08 - nowt (travelling)

15/08 - recovery

1. meditation - 16/40
2. JM - 10:00
3. walk with son - 45:00
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Re: Wu Wei

Post by odin » Mon Aug 16, 2010 5:58 pm

16/08 - conditioning

1. meditation - 17/40
2. JM - 10:00
3. rope jumping - 5:00
4. Max rounds in 20 mins of:

-chins x 5
-wall ball x 10 (touch ground between each rep - 4kg ball)
-2h Swings x 20 (32kg KB)

8 rounds completed. Hard going.
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Re: Wu Wei

Post by odin » Wed Aug 18, 2010 4:03 pm

17/08 - recovery

1. meditation - 18/40
2. JM - 10:00

nowt else


18/08 - Bench

1. meditation - 19/40
2. JM - 10:00
3. BP - 60kg x 5, 80kg x 5, 90kg x 3, 105kg x 5
5. Incline DB Press - 70lbers x 8, 75, 80, 85lbers x 6
6. DB Row - 120lbs x 3 x 6 L+R
7a: Fat bar curl - 35kg x 8,7
7b: Rope pushdown - 2 sets of 10


thought I'd get another rep or 2 with the bench.
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Re: Wu Wei

Post by odin » Thu Aug 19, 2010 3:01 pm

19/08 - Squat

1. JM - 10:00
2. Meditation - 20/40
3. Squat - 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 3, 125kg x 9
4. Front Squat - 60kg x 6, 95kg x 6, 100kg x 6, 80kg x 2 x 6
5. Leg curl - 3 x 10
6. ab circuit - 2 sets
7. Grappler - 6 x 30m @ level 3
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Re: Wu Wei

Post by odin » Sat Aug 21, 2010 11:12 am

20/08 - recovery

1. meditation - 21/40
2. JM - 10:00
3. afternoon sleep


21/08 - conditioning

1. meditation - 22/40
2. JM - 15:00
3. Hindu style bw stuff - 10 mins
4. KB Snatch - 24kg x 8 x 10/10... 15 secs rest between sets
5. 1h Swing - 24kg x 8 x 10/10... same
6. walk with son - 1 hour or so


have just signed up for a powerlifting comp in december. Don't really care what weight I lift, just want to show up and provide a little extra focus for my training. My only current dilemma is whether to drop 2.5kg to the 82.5kg weight class or climb 5kg to the 90.

Training wise, I'll definitely do 1 more cycle of the 5/3/1 as per my current training and then re-evaluate. I'm due to test my actual maxes the week after next with a mate so this should indicate my starting point.
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Re: Wu Wei

Post by odin » Mon Aug 23, 2010 3:24 pm

22/08 - recovery

1. JM - 10:00
2. walk - 45:00
3. meditation - 23/40


23/08 - Military press

1. Meditation - 24/40
2. JM - 15:00
3. MP - 50kg x 5, 55kg x 3, 65kg x 4... shit
4. Dips - bw x 6, +10kg x 6, +20kg x 6, +25kg x 6, +30kg x 6, bw x 6
5. chins - bw x 6, +10kg x 6, +5kg x 6, bw x 6
6. arm & upper back tri-set (curls, french press, upright row) - 2 sets
7. grappler - 3 x 60 secs



My upper body lifts seems to be going nowhere. I suspect dropping the MP to assistance and doing bench each week would rectify this.
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Re: Wu Wei

Post by odin » Tue Aug 24, 2010 7:58 pm

24/08 - conditioning

1. meditation - 25/40
2. JM - 10:00
3. 6 x through:

-heavy jump rope x 2 mins
-med ball throws behind head x 10
-wall ball x 10
-box jump x 10
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Re: Wu Wei

Post by odin » Thu Aug 26, 2010 12:49 pm

25/08 - recovery

1. meditation - 26/40
2. JM - 10:00
3. vinyassa a,b&c x 3 each


26/08 - Deads

1. JM - 10:00
2. meditation - 27/40 (note: works better after JM)
3. TBDL - 121kg x 5, 141kg x 3, 156kg x 10, 176kg x 1, 186kg x 1, 198.5kg x 1
4. DB DL - 2x120lbs x 3 sets of 10, 2 x 110lbs x 1 set of 10
5a: Back extensions - bw x 3 x 10
5b: HLR - bw x 3 x 10
6. chins x 1 set to stretch out back



that's the end of my first 5/3/1 cycle. It's worked well for my Squat and dead, and has added some muscle here and there. For the next one I am going to keep things pretty much the same with the following tweaks;

1. avoid failure on upper body lifts - I'll aim to exceed the target reps and then add an extra 2-3 singles at a heavier (but doable) weight
2. go easier on conditioning - same methods as before but I'll coast a bit with this. Some of my workouts this cycle have been quite intense.
3. switch a couple of accessory movements around - I may drop the DB DL's for a straight bar or fat bar to get used to more conventional deadlifting. Not sure if I may also sub DB presses for close grip bench or similar.
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Re: Wu Wei

Post by Mickey O'neil » Thu Aug 26, 2010 7:14 pm

Nice work, odin!

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Re: Wu Wei

Post by odin » Fri Aug 27, 2010 12:26 pm

Thanks. Training is really enjoyable at the mo, possibly the best it's been for a year or two. How's the 50/20 thing working out for you?


27/08 - extra workout, upper assistance

1. JM - 10:00
2. Hindu cals - 10:00
3. Jump rope - 6 x 2 mins
4. 5 rounds of:

-med ball chest pass x 10
-med ball OH throw x 10
-wall ball x 10 (touch ground with each rep)
-med ball slams x 10

5. meditation - 28/40
6. walk with son - 1 hour



Something I did poorly when I used to train for strength was doing too many extra workouts without defining what I wanted from them. I think I may have been setting myself up for more of this with my conditioning workouts. 'Conditioning' is bloody vague - any form of exercise conditions so I need to clarify in my own head whether I'm looking to do assistance work or just general health stuff - ie mobility + a moderate amount of cardiac protective stuff like walking.
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Re: Wu Wei

Post by Mickey O'neil » Fri Aug 27, 2010 7:58 pm

odin wrote:Thanks. Training is really enjoyable at the mo, possibly the best it's been for a year or two. How's the 50/20 thing working out for you?
Tough, but good, I guess. It is taking more out of me this time than I remember doing it before. I think because I am using more weight than I did before. Which is really how it's supposed to be.

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Re: Wu Wei

Post by odin » Tue Aug 31, 2010 12:52 pm

took the weekend off.


New cycle - some things to work on:

1. Re-establish the No S approach to eating
2. No booze
3. body-flow stuff once or twice a week


31/08 - Military press

1. JM - 10:00
2. meditation
3. MP - 47.5kg x 5, 52.5kg x 5, 57.5kg x 9
4. MP - 40kg x 10, 10, 30kg x 10, 10, 10
5. chins - bw x 10, 8, 6, 5, 5
6a: fat bar curl - 2 sets
6b: tri pushdowns - 2 sets
7: walk
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Re: Wu Wei

Post by odin » Wed Sep 01, 2010 6:42 pm

01/09 - extra, LB assistance

1. JM - 10:00
2. meditation
3. Jump rope - 10 mins
4. TGU - 32kg x 5 mins
5. 1h Swings - 32kg x 10 mins... 180 reps completed I think. A moderate pace.
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Re: Wu Wei

Post by odin » Sat Sep 04, 2010 11:52 am

02/09 - recovery

1. JM - 10:00
2. meditation
3. vinyassa a,b&c x 3 then 10 mins assorted body flow type drills


03/09 - Squat

1. JM - 10:00
2. meditation
3. BSQ - 60kg, 95kg, 105kg x 5, 115kg x 10, 130kg x 1, 140kg x 1, 150kg x 1
4. BSQ - 90kg x 3 x 10, 80kg x 2 x 10
5. HLR - 5 x 10 with a couple sets of chins thrown in too


singles were easy, so was the top set of 10.


04/09 - extra workout, upper assist

1. JM - 10:00
2a: Ring push ups - bw x 3 x 12
2b: Bw rows on rings - 3 x 12
3a: Bw curls - 3 x 10
3b: Bw tri layouts - 3 x 10
4. medicine ball throws - 10:00, assorted drills
5. stretch - 15:00
6. meditation
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