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 » Sun Sep 05, 2010 3:06 pm

05/09 - recovery

1. JM - 10:00
2. meditation



going to interrupt my usual schedule to test my maxes on bench and deadlift next week. This maybe isn't the best planning but a couple of mates are doing it so it seems a decent opportunity, plus I'm on hol the week after so I'm happy to embrace the break of routine.
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Re: Wu Wei

Post by odin » Tue Sep 07, 2010 1:09 pm

06/09 - recovery

1. JM - 10:00
2. meditation
3. walk with son - 60:00


07/09 - Max DL + BP

1. JM - 10:00
2. meditation
3. DL (conventional bar) - warm up sets, then 170kg, 180kg, 190kg x 1, 200kg x f... may have got this if I had planned things better - eg done 185 then straight into it.
4. BP - warm up then 105kg x 1, 115kg x 1, 122.5kg x f - dogshit!
5. some easy squatting up to 140kg just for giggles.
6. walk - couple of hours


bw: 85kg

I need to rethink my benching quicker than I thought I would. Every other week aint cutting it! My form is poor, and my general upper body strength isn't where it should be. I have a plan up my sleeve that I'll test out next week, then jump into post holiday.

On the plus side, the deads are good. Every other week is fine here, though I'll prob switch to conventional DL's rather than the TBDL's to keep it specific.
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Re: Wu Wei

Post by chi » Tue Sep 07, 2010 1:14 pm

I know what you mean, i HAVE to bench regularly for it to improve. I just chose not to mostly.
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 odin » Tue Sep 07, 2010 3:50 pm

yep, thinking about it, it was naive to imagine I would make progress with such little volume; it was basically 3 sets every fortnight. I think I ascribed @-fit style magic manna to the 5/3/1 system. It is good, and I will use it again in the new year probably, but for now I need something which will yield more rapid gains.
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Re: Wu Wei

Post by odin » Thu Sep 09, 2010 6:48 pm

08/09 - recovery

1. JM - 10:00
2. meditation
3. walk - 2 hours


09/09 - conditioning

1. JM - 10:00
2. meditation
3. warm up, then 3 rounds of:

-heavy jump rope x 2 mins
-KB swings - 24kg x 20/20 L/R
-Wall ball x 20



I think post holiday I'll probably do this;

day one: bench
-bench press in mulitple sets of 5's, 3's or 2's
-bench with exagerated pause or off pins - more of the same
-assistance - military press or similar, rows or chins

Day two: squat or deadlift (alt each week)
same format as above. FSQ, RDL's and GM's as preferred assistance. Ab work here always.

Day three: variety
kettlebell, medicine ball and other stuff for fun and frolics.

I'll walk most days and up the yoga to stay all-round healthy. Aim is to get lots of reps, go a bit heavier and avoid burn-out.
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Re: Wu Wei

Post by odin » Fri Sep 10, 2010 6:38 pm

10/09 - active recovery

1. JM - 10:00
2. meditation
3. dutch lowy warm up then once through:

-yoga squats x 20
-dands x 20
-back roll into v-sit x 10
-dragon twists x 20
-russian pumps x 20
-bridges x 10
-cossacks x 20
-iranian pu's x 10
-spinal rocks x 10
-boot strappers x 20
-scorpion push ups x 10
-prone knee twists x 10
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Re: Wu Wei

Post by odin » Sun Sep 12, 2010 12:17 pm

11/09

1. JM - 10:00
2. meditation
3. walk
4. chin ladder - 30 reps total


12/09 - upper assist

1. JM - 10:00
2. rope jumping - 10:00
3. medicine ball throws - 20 mins of various throws in sets of 10
4. yoga stuff - 15:00
5. meditation

walk later


note to self: medicine ball for upper assist, KB swings and snatches for lower. Jump rope to warm up = no need for extra cardio beyond the usual walks.
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Re: Wu Wei

Post by odin » Mon Sep 13, 2010 12:30 pm

13/09 - Pulls

1. JM - 10:00
2. 1H Swings - 20kg x 100 reps
3. Power Cleans - 50, 70kg x 3, 80, 85, 90kg x 1, 70kg x 3
4. DL (conventional bar) - 100, 120, 140, 150, 160kg x 5
5. chins - 35 reps total
6. yoga - 10:00
7. meditation
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Re: Wu Wei

Post by odin » Wed Sep 15, 2010 12:00 pm

14/09 - recovery

1. JM - 10:00
2. meditation
3. walk - 60:00
4. yoga sequence - 20:00


15/09 - recovery

1. JM - 10:00
2. meditation
3. yoga sequence - 20:00




have started doing a little Iyengar type stuff to counter-act the 'heavy' lifting. Can fit a dozen or so postures into the space of the evening feed so it works nicely with family life!
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Re: Wu Wei

Post by odin » Thu Sep 16, 2010 11:20 am

16/09 - Bench

1. JM - 10:00
2. meditation
3. Bench press (pause on chest) - 60, 80, 90, 100kg x 5, 80kg x 3 x 5
4. MP - 50, 55, 50, 40, 45kg x 5
5. Chest supported row - 5 sets
6. Fat bar curls s/s with rope pushdowns - 2 sets
7. grappler - 3 x 30 secs


My pressing is in a bit of a trough. A few reasons for this, one of which I hope will be rectified by increasing the volume and thereby improving form. I've also lost a few lbs recently, which seems to always have a detrimental effect to upper-body strength - I'm not concerned by this aspect as I'd sooner stuff my face towards competition time and enjoy a natural energy boost that way.

For future ref: put the rows before the military presses.
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Re: Wu Wei

Post by odin » Tue Sep 28, 2010 11:32 am

last week; holiday... lots of walking but not much else


so, time to re-start training. I'm basing this period on my recent experiences plus some of JPS' ideas on powerlifting. Seems to tally with my own views & is almost a natural evolution from what I've been doing so I'll give his ideas a run. It's basically gonna be a squat or dead day, a bench day and a variety day each week or so as per above. The variety day smacks of training ADD and may be partly that, but I also want to have some enjoyment and maintain a modicum of strength-endurance and cardio.

25/09 - variety

1. meditation
2. JM - 10:00

3. warm up - 3 rounds of:
-heavy jump rope
-wall ball
-behind head throw
-chest pass

4. 3 rounds of:
-TGU - 32kg x 3/3
-chins x 5
-C+J - 32kg x 7/7
-Goblet squat onto low box - 32kg x 10

5. 2H swings - 32kg x 3 x 15


26/09 - recovery

1. meditation
2. JM - 10:00
3. yoga - 30 mins

27/09 - Bench

1. meditation
2. JM - 10:00
3. Bench - 60, 80, 90, 100kg x 5, 80kg x 3 x 5
4. T-Bar row - 55kg x 4 x 6
5. Incline DB Press - 80lb's x 3 x 5
6. FB curls - 2 x 10
7. push downs - 2 x 12


Note: work up to a single heavy set of 5-8 on most assistance stuff instead of dicking around.

28/09 - recovery

1. JM - 10:00
2. meditation
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Re: Wu Wei

Post by odin » Wed Oct 06, 2010 12:45 pm

past week - assume JM+meditation daily.

29/09 - Deads

1. DL - worked up to 160kg x 5 in sets of 5
2. Leg Press - worked up to 500lbs x 12
3. chins - 32 reps total
4. curls - 4 sets

30/09 - cardio

walk/jog/sprint for 30 mins

01/10 - recovery

yoga for 30 mins


03/10 - cardio

1. 5 rounds of:
-jump rope x 2 mins
-medicine ball throws, various x 30
2. KB swings - 24kg x 100 total

04/10 - recovery

yoga 30 mins

06/10 - Bench

1. CG BP - worked up to 100kg x 5, then did about 6 back off sets at 80kg x 5
2. BTN Press - 50kg x 5x5
3a: tri pushdowns - 4 sets of 12
3b: side lateral raises - 4 sets of 10
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Re: Wu Wei

Post by chi » Wed Oct 13, 2010 10:23 am

Hows life with the little one? Regained some routine and balance back yet, wonder what you did with all your time before he was born?
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 odin » Wed Oct 13, 2010 10:51 am

hey up, it's all going pretty well cheers. I've cut down on some time-wasting activities and am just about fitting all the useful stuff I used to do around family life. In terms of training, parenthood seems to give you instant perspective on some of the trivial shite that used to appear to matter... it's all good - thanks for asking!

How long before your next one comes along?



Past week's training, (assume JM+meditation daily, as per normal...)


07/10 - Sq/DL

1. Squat - 100, 120, 130kg x 5, 140kg x 3, 120kg x 5
2. DL - worked up to 162.5kg x 5 in sets of 5
3. chins - 32 reps total in 5 sets
4. curls - 4 sets
5. rower - 8 x 30 secs on/30 secs rest


08/10 - active recovery

an hour's quickish walk with son

09/10

couple hour's walk

10/10

off

11/10 - Variety

1. jump rope - 10 mins
2a: wall ball - 3 x 10
2b: BH throw - 3 x 10
3a: chest pass - 3 x 10
3b: med ball slams - 3 x 10
4. KB snatch - 24kg x 3 x 10/10
5. OA swing - 24kg x 3 x 15.15


12/10

an hour's walk

13/10

off
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Re: Wu Wei

Post by odin » Thu Oct 14, 2010 3:12 pm

14/10 - Bench


JM & meditation


1. BP - 60, 80, 100, 90, 85kg x 5, 80kg x 2x5, 70kg x 5
2. T-Bar Row - 40kg x 3 x 8
3. BTN Press - 40kg x 10, 8, 6, 6, 6 (from floor each set)
4. Tri pushdowns - 4 sets of 10-12
5. lateral raises - 3 sets of 10
6. row 2k, moderate pace (8 mins or so)



while I'm not pushing the weights up in the bench, form is improving and the reps are getting easier. Total tonnage also going up. This is gonna be a slow & patient progression.
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Re: Wu Wei

Post by odin » Sat Oct 16, 2010 2:56 pm

15/10 - SQ/DL

1. JM
2. BSQ - 100, 120kg x 5, 130kg x 2 x 5, 120kg x 5, 140kg x 3 easy singles
3. DL - 120, 140, 165kg x 5, 140kg x 5
4. chins - 34 reps total in 5 sets
5. curls - 4 sets
6. meditation


With regards to sq & bp, the aim is currently to get lots of sub-maximal reps in to improve my form.


16/10

1. JM
2. meditation
3. walk
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Re: Wu Wei

Post by Mickey O'neil » Fri Jun 06, 2014 9:36 pm

Hey odin...a while back I mentioned that I really like your vinyasas you came up with and you said that you couldn't remember what they were even though you came up with them. I also told you that I would write them down in your log which I never did. Well, here they are. I still do them quite a bit.
odin wrote:25/03


6:00 am: meditation

7:00 am: recovery workout

-Daily dozen
-5 slow rounds of sequence
slow mo squat
quad hop
up-dog/down-dog
groiner/prayer stretch
spinal rock into V-sit
deck squat

(henceforth called vinyasa A or body complex A)

-then 2 rounds of
slow mo squat
up-dog/down-dog
step through lunge
back knee down and hands brought up over head in reverse arc
down into plank, then up-dog/down-dog and repeat other side

(henceforth called complex B or whatever)

Finished with a bridge.

Quite nice. I like yoga based stuff, but have avoided it as I don't have an hour to play with each day, but this covers my bases. Probably my favourite ever training period was prior to my wedding in 08 when I messed about with my variations on the primary series. As I say, no longer have time for that but utilising bits of that could be on the menu in future.

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Re: Wu Wei

Post by odin » Mon Jun 16, 2014 5:59 am

fantastic timing! I was trying to remember these this morning for my warm up - got a few bits wrong and they didn't go so well, so thanks for this!

May as well resurrect this log as I'm starting afresh post-holiday now anyway....


MEBB bastardisation, week 1:


16/06 - UB

1. meditation

2. mobility warm up, (not quite the above)

3a: Standing press - 7 sets of 5 waved between 40-50kg

3b: Chins - 7 sets of 5 @ bw

4. Complex A x 4 rounds:

-bent over rows x 8
-cleans x 8
-FSQ x 8
-push press x 8
-back squat x 8
-Good morning x 8

weights were bar only, 40kg, 35kg then 30kg... horrible.

5a: 2H swings - 20kg x 3 x 20

5b: TRX layouts x 5

stretch and done


Plan on doing the UB/LB/TB movements for some strength work then hit some complexes afterwards. Today was a volume day for the latter part, and it sucked. I started light and it was too heavy. If I can work up to 5 sets at 40kg in this complex then I will be happy. Wednesday I'll do 3 reps per movement, and Friday I'll use the descending rep protocol Dan John wrote about in his complex article.
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Re: Wu Wei

Post by odin » Wed Jun 18, 2014 7:56 pm

17/06

1. meditation

2. walk - 40 mins

3. stretch


18/06 - LB

1. meditation

2. mobility warm up and some 16kg swings

3. FSQ - 7 x 5 waved between 70-90kg

4. 5 rounds of following complex:

-RDL x 3
-Sn grip high pull x 3
-Hang snatch x 3
-OH Squat x 3
-BTN Push press x 3
-Squat x 3
-GM x 3

weight was between 30-40kg. Snatches are too technique heavy to do as a conditioner.

5. 3 rounds of battling ropes and some KB swings to finish


evening time: walk


May not rely exclusively on complexes actually, as I can see them getting old fast. Some of the workouts suggested in Rutherford's article actually look ok.
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Re: Wu Wei

Post by Mickey O'neil » Thu Jun 19, 2014 11:28 pm

I really enjoyed the MEBB program when I did it a few years back. Nice work!

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Re: Wu Wei

Post by odin » Fri Jun 20, 2014 6:13 am

thanks - yeah I am still adjusting to early morning training, and am a bit disappointed with some lifts, but slowly does it I think. I remember you doing this - will peruse your log for some wisdom! BTW, hope the job situation is getting better -spotted it yesterday in your log.

19/06

1. meditation

2. mobility routine

3. walk


20/06 - TB

1. meditation

2. warm up as above, plus some OH squats, KB swings and planks

3. Hang power clean - triples from 50-65kg. Weak, but see above.

4. 8-8-7-6-5-4-3-2 reps of complex:

-bent over row
-SLDL
-High pull
-front squat
-push press
-back squat
-good morning

started with bar only, then moved up each set to 52.5kg for final one. Still light, but these are just conditioners. For the TB movement next rotation I may have to switch to a simple pull - either a DL variant or a weighted chin. The fast movements first thing are not feeling that great.

5. stretches
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Re: Wu Wei

Post by odin » Sun Jun 22, 2014 6:28 am

21/06

1. meditation

22/06

1. meditation

2. body flow

3. walk


feeling tired from last week.
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Re: Wu Wei

Post by odin » Mon Jun 23, 2014 6:06 am

MEBB week 2, cycle 1

23/06

1. meditation

2. mobility warm up plus some empty bar work

3. Standing press - 6 sets of 3, waved between 50 & 65kg

3.1 chins x 5 superset with above

3.2 KB swings - 16kg x 10 superset with above

4. 3 rounds of complex a with 40kg

-row x 8
-hang clean x 8
-Front Squat x 8
-push press x 8
-back squat x 8
-RDL x 8

5.1 Battling ropes x 3 sets

5.2 KB swings - 20kg x 3 x 15

6. stretch


Switched good mornings for RDL's in the complex. GM's seem to hurt my back this early in the day, and RDL's feel way better. Pleased with the weights this morning. Next week I'll hit doubles. Not going to do singles for a while as I'm not strong enough to warrant 1RM attempts!
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Re: Wu Wei

Post by odin » Tue Jun 24, 2014 11:43 am

24/06

1. meditation

2. mobility work

3. walk - 2 miles
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Re: Wu Wei

Post by odin » Wed Jun 25, 2014 10:15 am

25/06 - LB

1. meditation

2. warm up, mobility & bar work

3. FSQ - 6 x 3 waved between 60kg & 110kg

3.i 2H swings - 20kg x 6 x 10, superset with above

4. 5 rounds of complex:

-Row x 3
-Deadlift x 3
-Power clean x 3
-Front Squat x 3
-Push jerk x 3
-back squat x 3

weights waved between 50 & 60kg.

5. farmers walks - 3 sets with double 36kg DB's

6. stretch


the complexes are hard but some don't feel quite right - I don't want to start doing sloppy cleans and crap like that, even if this cycle does have its roots in crossfit!
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