Gentlemen, we can rebuild him. We have the technology...

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Mon Aug 15, 2011 12:30 am

Tue 09/08/11.

Supersetting both movements.
Barbell Backsquat: (70kgx3, 90kgx3, 100kgx2 105kgx1) then 110kgx1.
Weighted Pullup: (BWx5, +5kgx4, +10kgx3 +15kgx3) then +20kgx5.

Then EDT training with a strict 10 minute round.
Bbell Squat @80kg: 5,5,5,5,5,5,5,5,5 = 45 reps total.
Bodyweight pullup: 6,6,6,6,6,6,6,4,4,4 = 45 reps total.
Finished just in time.

Followed by Shrugs @100kg: 8,8,8.

39 minutes total.

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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Mon Aug 15, 2011 12:39 am

Missed deadlifts this week.
Sunday 15th Aug. Bushwalk up in the mountains.

Have reached both EDT targets. Still have to reach 1RM targets.
Probably 2 weeks away. Then what???
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Mon Aug 22, 2011 12:10 pm

Been a bit slack with my journal. Also bit slack with my training.
Have a wonderful new person in my life \:D/ (in my life that is already challenged for time).

Still managed to reach the current 1RM goal for deadlift as you will see below.

Mon 15/08/11
Double Kettlebell shoulder press: Ramp sets then 2x25.3kg KB for 5,5,4,4,3.
Chin-ups: Ramp sets then bodyweight +30kg KB for 5,5,5,4,4.
1 arm Kettlebell cleans: Ramp sets then 28KB change arms @ 5 reps for 5/5/5/5, 5/5/5/5.

Wed 17/08/11
2.5 hours drilling Gracie JiuJitsu combatives.

Thur 18/08/11
Barbell Deadlift: (70kgx3, 90kgx3, 110kgx3, 120kgx2) 130kgx1 135kgx1 140kgx1.
Dumbell Floorpress: (20kgx5, 25kgx5, 30kgx4) then 35kgx5, 35kgx5.

Barbell frontsquat: (40kgx3, 50kgx3) 60kgx5, 60kgx5, 60kgx5.
Weighted Pull-up: (BWx5, BW+15kgx5) +20kgx5, +20kgx5, +20kgx5.
Last edited by terra on Tue Aug 23, 2011 11:13 am, edited 1 time in total.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Mon Aug 22, 2011 12:15 pm

Monday 22/08/11.

A quickie:
K'bell snatch: 16kgx15/side. 24kgx12/side x3.
TGU @ 24KB: 3/side x3.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Tue Aug 23, 2011 11:16 am

Tues 23/08/11
Barbell Deadlift: (60kgx3, 80kgx3, 100kgx3, 120kgx2) 130kgx1 135kgx1 142.5kgx1.
Dumbell Floorpress: (20kgx5, 25kgx5, 30kgx4) then 35kgx5, 35kgx5 35x5.

Barbell frontsquat: (40kgx3, 50kgx3) 65kgx5, 65kgx5, 65kgx5.
Weighted Pull-up: (BWx5, BW+15kgx5) +20kgx5, +20kgx5, +20kgx5.

40 mins.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by Mickey O'neil » Tue Aug 23, 2011 11:42 am

Nice, terra!

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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Thu Aug 25, 2011 11:41 am

Thanks Mickey.
The 142.5k actually came up ok.
Had serious thoughts of throwing on more and going again, but decided to take my win and save it for another day.
Eyeing 160kg as new goal.

All things going well.
The Practice is taking off with a lot of good results and happy patients, plus the new girl in my life is so exceptional if I shared the details you would all hate on me... That's a real plus.

Me = Happy.

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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Tue Aug 30, 2011 12:23 pm

Thurs 24/08/11.
Gracie Jiu Jitsu 1H drills.


Tues 30/08/11
Barbell Deadlift: (60kgx5, 80kgx3, 100kgx3, 120kgx2) 130kgx1 137.5kgx1 145kgx1.
Dumbell Floorpress: (20kgx5, 25kgx5, 30kgx4) then 35kgx5, 35kgx5 35x5.

Barbell frontsquat: (40kgx3, 50kgx3) 67.5kgx5, 67.5kgx5, 67.5kgx5.
Weighted Pull-up: (BWx5, BW+15kgx5) +20kgx5, +20kgx5, +20kgx5.

Barbell abdominal rollouts (on knees): 6,6,6.

48 mins.


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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Sat Sep 03, 2011 5:00 am

Been a bit busy, so I skipped Thursday session.
But caught up with a mate after work on Friday at his place. He has an Oly barbell, powerrack etc.

We decided to work up the 1RM deadlift for shits an' giggles.

I finally did a 2.5x bodyweight deadlift.

150kg (a personal record).
Raw, no belt, barefoot, mixed grip.

Now have sights set on 180kg (400lb)... A big goal for a little bloke, but certainly do-able.

"Only if you reach the boundary will the boundary recede before you. And if you don't, if you confine your efforts, the boundary will shrink to accommodate itself to your efforts. And you can only expand your capacities by working to the very limit".
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by Beer Jew » Sun Sep 04, 2011 12:48 pm

terra wrote:
I finally did a 2.5x bodyweight deadlift.

150kg (a personal record).
Raw, no belt, barefoot, mixed grip.
Congrats! Huge milestone! 180 is my next goal too, only I weigh 20 kg more than you.

How is it possible to weigh 60 kg?

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Re: Gentlemen, we can rebuild him. We have the technology...

Post by Mickey O'neil » Sun Sep 04, 2011 1:06 pm

Nice job and congratulations, terra! The best I ever got was 390 lbs. at a bw of 155. I have been wanting to get 400 lbs. + since then but no luck yet. Hopefully we'll both get it at some point!

Congratulations again!

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Re: Gentlemen, we can rebuild him. We have the technology...

Post by Holland Oates » Sun Sep 04, 2011 1:46 pm

Nice PR but I'm with the Jew. You weigh 60 kilos? Holy fuck!

You'll never fit in over here in fat Amurica.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by Mickey O'neil » Sun Sep 04, 2011 2:08 pm

No, I think terra is about my size. A whopping 155-160.

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Re: Gentlemen, we can rebuild him. We have the technology...

Post by Holland Oates » Sun Sep 04, 2011 2:56 pm

So he's not so much "fun size" as honey badger size.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by Mickey O'neil » Sun Sep 04, 2011 3:36 pm

Ed Zachary wrote:So he's not so much "fun size" as honey badger size.
Exactly!

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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Mon Sep 05, 2011 4:23 am

Thanks all.

My mate videoed the lift.
Was doing it on thin foam jigsaw mats (thin BJJ type) and I rocked slightly forward as my toes sank into the mats.
This caused a slight loss of lumbar lordosis when coming off the the ground.
But I have been told by some powerlifters who saw the vid that, overall it 'was solid and powered through the sticking point'.

Ok, I'm light, even for my small size. My BF% is around 10% most of the time (yes... year round "six pack" etc). I am normally 60-64kg.
An upbringing of gymnastics and rockclimbing kind of indicates my bodytype.

The 180kg / 400lb goal will be awesome.
But before that I need to get 160kg, then 165kg, 170kg, etc...
Let's just enjoy the process, and see how it goes.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Sat Jul 21, 2012 6:14 am

Long time no journal...

Recently finished another 'mix of everything' cycle.
Highlights were:
- Increase raw (no belt) Deadlift PR by 5kg; which was goal of cycle. Real reason for stopping there was being bored/over it.
- Lifted 8536kg in 10 minutes EDT style supersetting deadlift at 100kg (1.6xBW) and double floorpress at 28kg per Kettlebell.
- Floorpress 2x40kg kettlebells for 5 reps.
- Double shoulderpress 5x5 with 25.2kg kettlebells.
- Chin-up 5x5 with 27kg kettlebell attached to me.
- Got into powercleans. 5 rep max and 5 minute EDT focus. Never really did a lot of these before but now have Olympic bar at home.

Strength is up, and strength endurance is also up. Overall fitness is really good due to 4 day a week cycle commuting during week, mountainbiking on weekends and weekly Hatha yoga.

As of today, 'enjoying' forced down time due to crashing and fcuking ankle on daily cycle commute.
So unfortunately looking at a short-ish 'upper body' interim cycle whilst the L ankle mends.
Might field a question in the training forum about next (proper) cycle.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Fri Aug 24, 2012 1:29 am

New cycle, shaking things up a little.
The training is leaning a bit more toward hypertrophy for once, it was always thought of as a by product of function.
Decided to build up on the strength I have, it's hard as eating enough has to fit into the day and business is not good so money is tight. It's early days and any cycle with new content means a bit of experimenting with your own physiology and the available resources. I also ride an old bicycle to work 4x a week, not exactly the TourDeFrance but it's hilly, so a good little cardio blast.

3 sessions a week.
Session 1:
Clean/Pushpress ladders @ 1/27kg K'bell (1,2,3)x3. Superset with Weighted [email protected]+27kg K'bell 5,5,5.
Then strict double Shoulderpress @2/16kg K'bell 10,10,8. With Chinups @BW 10,10,7.
35 minutes.

Session 2:
Barbell powerclean ladders @ 60kg (1,2,3)x3. Superset with decline clapping pushups (feet on coffee table) ladders @BW (4,6,8)x3.
Followed by a tri-superset (or whatever you call it) of Barbell Shrugs @100kg 7,6,6. + Deep Frontsquats @2/24kg K'bell 6,6,6. + Decline Pushup @BW 16,16,16.
30 minutes.

First sessions in after 4 weeks of very little consistent training due to a badly sprained ankle and tweaked hip from a crash.
Sessions feel good and fun. They flow easy with the space/time/equipment - this helps with consistency. Will see what needs tuning after a month.

PowerCleans are my least experienced exercise, so starting at bodyweight and hoping to get to about 1.5 bodyweight.
Will up the reps a little on the tri-superset exercises then progress the loads on everything, may need a improvise a weight vest or similar.
Loving the heavy (for me) KB pushpress. Hope to work up to 32kg K'bell on that and weighted chins.

Session 3: May be simple 10 minute EDT barbell Deadlifts and K'bell Floorpress - a bit of a goto for me, but not 100% sure yet.
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On the shoulders of giants - using ladders...

Post by terra » Mon Jan 20, 2014 6:57 am

New Cycle.
Goal is combination of generally regaining some strength and hypertrophy. Plus learn a bit about ladders.
Training 3 days a week (hopefully Mon, Wed Fri). Start stupid light, and progress slow.

Mon) Deadlift and floorpress superset ladders. 2,3,5, 2,3,5, 2,3,5 in 18:00.
Followed by: Double KB shoulderpress and Weighted chins.

Wed) Deadlift and floorpress superset ladders. 2,3,5, 2,3,5, 2,3,5 in 18:00.
Followed by: Frontsquat and Shrugs.

Fri) Deadlift and floorpress superset ladders. 2,3,5, 2,3,5, 2,3,5 in 18:00.
Followed by: 1 arm KB Clean&PushPress and Towelcurls.

Testing shows that 18:00mins easily allows for me to have 90 second rests between every set.
Seems like too much rest as I get bored/loose flow, but loads are very light so will see what happens as they increase.

Rest days:
1 mile ocean swim and/or 45min mountainbike - also Yoga (vinyasa flow & Ashtanga) a couple of nights a week.
Also active recovery of regular short bicycle commute to my clinic, and shagging.

After 12 sessions. Cut volume/load for a week. Then step down approx 10%, review, tweak and cycle up again.
Loads in kg, warm-ups in brackets.
Helpful comments and suggestions are welcome.


20/1/14
Superset ladders in 18:00 mins.
Deadlift (60,80) @90kg: 2,3,5,2,3,5,2,3,5.
FloorPr (bw,16) @24kb: 2,3,5,2,3,5,2,3,5.

Then,
Dbl KB shoulderpr (12) @2/16kb: 5,5,5,5,5.
Weighted chins (bw) @16kb: 5,5,5,5,5. <- Surprisingly these required effort, possibly due to Stand up paddleboarding yesterday in windy conditions.

Total training time: 37mins. Good start.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Wed Jan 22, 2014 11:09 am

22/1/14
Superset ladders in 18:00 mins.
Deadlift (60,80) @95kg: 2,3,5,2,3,5,2,3,5.
FloorPr (bw,16) @2/26.5kb: 2,3,5,2,3,5,2,3,5.

Then,
Shrugs @95kg: 5,5,5,5,5. Stupid light but it's week one so getting into it.
Kettlebell [email protected]/16kb: 5,5,5,5,5. Again, too light. Will get into it next week.

Total training time: 39mins.

Edited for clarity
Last edited by terra on Fri Jan 24, 2014 4:38 am, edited 1 time in total.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Fri Jan 24, 2014 4:37 am

24/1/14
Superset ladders in 18:00 mins.
Deadlift (60,80) @95kg: 2,3,5,2,3,5,2,3,5.
FloorPr (bw,16) @2/26.5kb: 2,3,5,2,3,5,2,3,5.

Then,
1 arm Kettlebell Clean&PushPress @24kg: 5,5,5,5,5.
Kettlebell Towelcurls @18.5kg: 5,5,5,5,5.

Total training time: 41mins.

End of first week. Light, easy training requiring a bit of puff towards the end.
Am writing a big presentation for cisco, so must be vigilant to not hurt back from too much sitting at laptop.
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Tue Feb 18, 2014 3:43 am

Catching up with the training log...

(27/01/14 was a public holiday here. Missed session, therefore moved Mon to Wed, Wed to Fri and skipped Friday’s session)

29/01/14
D'lift (60,80) @ 100kg: 2,3,5,2,3,5,2,3,5. Superset with Kb floorpress…
Fl'Pr (BW,16) @ 2/28.5kb: 2,3,5,2,3,5,2,3,5 …Completed in <16.5mins (60-90secs rest between sets).
Then...
2Kb ShPr (12kb) @ 2/18.5Kb: 5,5,5,5,5. Superset with chins…
Wtd Chin (BW) @ +18.5Kb: 5,5,5,5,5. …Not timed but no real rest between sets.

31/01/14
D'lift (60,80) @ 102kg: 2,3,5,2,3,5,2,3,5. Superset with Kb floorpress…
Fl'Pr (BW,16) @ 2/30kb: 2,3,5,2,3,5,2,3,5 …Completed in <16.5mins (60-90secs rest between sets).
Then...
Frt Sqt (Bw) @ 2/18.5Kb: 5,5,5,5,5. Superset with shrugs…
B Shrg (80) @ 102kg: 5,5,5,5,5. …Not timed but no real rest between sets.

Skipped this session altogether, it was meant to be done on Friday 31/01/14 thus:
D'lift (60,80) @ 102kg: 2,3,5,2,3,5,2,3,5. Superset with Kb floorpress…
Fl'Pr (BW,16) @ 2/30kb: 2,3,5,2,3,5,2,3,5.
Then...
1/Kb P'Pr (16kb) @ 26.5Kb: 5,5,5,5,5. Superset with towel curl…
Twl Curl (12) @ 21Kb: 5,5,5,5,5.


03/02/14
D'lift (60,87) @ 107kg: 2,3,5,2,3,5,2,3,5. Superset with Kb floorpress…
Fl'Pr (16,24) @ 2/30.5kb: 2,3,5,2,3,5,2,3,5 …Completed in <16.5mins (60-90secs rest between sets).
Then...
2Kb ShPr (12,16) @ 2/21Kb: 5,5,5,5,5. Superset with chins…
Wtd Chin (BW) @ +21Kb: 5,5,5,5,5. …Not timed but no real rest between sets.

05/02/14
D'lift (60,90) @ 110kg: 2,3,5,2,3,5,2,3,5. Superset with Kb floorpress…
Fl'Pr (16,24) @ 2/33kb: 2,3,5,2,3,5,2,3,5 …Completed in <16.5mins (60-90secs rest between sets).
Then...
Frt Sqt (2/16) @ 2/24Kb: 5,5,5,5,5. Superset with shrugs…
B Shrg (90) @ 110kg: 5,5,5,5,5. …Not timed but no real rest between sets.

07/02/14
D'lift (60,90) @ 110kg: 2,3,5,2,3,5,2,3,5. Superset with Kb floorpress…
Fl'Pr (16,24) @ 2/33kb: 2,3,5,2,3,5,2,3,5 …Completed in <16.5mins (60-90secs rest between sets).
Then...
1/Kb P'Pr (16kb) @ 26.5Kb: 5,5,5,5,5. Superset with towel curl…
Twl Curl (16) @ 21Kb: 5,5,5,5,5. …Not timed but no real rest between sets.

09/02/14 Deload Week
D'lift (60,80) @ 90kg: 1,2,3,1,2,3,1,2,3. Superset with Kb floorpress…
Fl'Pr (BW,16) @ 2/24Kb: 1,2,3,1,2,3,1,2,3. …60-90secs rest between sets.
Then...
2Kb ShPr (12) @ 2/16Kb: 5,5,5. Superset with chins…
Wtd Chin (BW) @ +16Kb: 5,5,5. …Not timed but no real rest between sets.

12/02/14 Deload
One arm Kb complex with 24Kb: Snatch > Clean > Squat > P'press. 5/side x3.
Bodyweight push-up x10 and chin-up x10 x3.

14/02/14 Deload
D'lift (60,80) @ 90kg: 1,2,3,1,2,3,1,2,3. Superset with Kb floorpress…
Fl'Pr (BW,16) @ 2/24kb: 1,2,3,1,2,3,1,2,3. …60-90secs rest between sets.
Then...
1/Kb P'Pr (16kb) @ 24Kb: 5,5,5. Superset with towel curl…
Twl Curl (12) @ 16Kb: 5,5,5. …Not timed but no real rest between sets.

Comments below...
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Tue Feb 18, 2014 4:37 am

My Comments:
The above ladder protocol 'worked', in that I have regained training momentum, some of my strength and a healthy dose of muscle mass.
I set the target load at a crisp-ish 5RM at 120kg on the deadlift - hence the finishing load of 90% target (110kg). It wasn't hard, but there was concern about sustaining injury as connective tissue gains lag muscle strength gains. In hindsight, for a first cycle back into things I would look at a 6-8RM limit. The cycle is only 3 weeks so I could go into mild overtraining for the last week.

I was mindful that deadlifting 3x per week, even conservatively, was going to put a strain on my lower back and was happy to let the ladders decide my fate on progression. However, I would have overridden this and backed off the Lumbars (or anywhere else) felt too tweaky. The cycle started almost too easy at 75% target load (90kg). The second week was, engaging. But it did ramp up in the third week to a top of 90% target load (110kg). Essentially the cycle was jumping 5kg from Friday session to Monday session, then jumping 2.5kg from Mon to Wed, then staying at this load for the Fri session (kind-of wave loading). Overall I went from 90kg to 110kg (20kg increase) in three weeks.

Wouldn't say I payed a heap of attention to recovery during the cycle - Didn't ignore it, but could have done better with sleep/food. The yoga and ocean swimming helped in this area. A couple of longer road rides with the cycling team guys probably didn't help, but it was fun.

After 3 weeks of deadlifting the 4th week of deload is really appreciated. Did notice some super-compensation, by way of lots of eating, sleeping and feeling 'pumpy' even though training load had dropped considerably (placebo? Who knows). In hindsight it could be better to totally steer clear of barbell deadlifting during the deload week. Well, maybe a light deadlift on the Friday deload, but might be best give the body a deadlift rest on the Mon and Wed of deload week... Simple, brief Kb training and bodyweight stuff seemed to work well on the Wed of deload week.

Am now starting the 2nd 'meso' cycle in this 3 cycle 'macro'. Have added only 7kg to the new target 5RM (now 127kg) for this 2nd three week cycle. Will therefore start low again at 95kg but this time work up to a top load of 115kg. Which is approx 90% of the the target 5RM (+5kg on 1st cycle). Will be interesting to see if the second cycle finishes successfully...
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Mon May 26, 2014 12:45 am

I remember a post that listed physical feats that every man should be able to do, running, jumping, chinups etc. One of the things was to swim a certain distance - it was less than a mile I think. At the time, the swim was the only thing on the list that I wasn't certain I could do...

Anyhow, yesterday I knocked off 6.4 mile (10.3km) open ocean swim.

Currently training for a 14km charity swim.
There are 9 of us who decided to attempt an ocean swim from Manly beach to Bondi Beach along the coast, passing across the heads of Sydney Harbour to help sick children. We are raising money for Bear Cottage Children's Hospice.

The training basically consists of:

Swimming.

...Lots of ocean swimming. Fortunately I live right next to some choice beaches and can avoid swimming in a chlorinated pool.

Training:
Minimum 3km ocean swim daily.
One or two 4.5-6km ocean swims during week.
Weekend ocean swim of 8-10km distance.

So far conditions have been fairly good, except for a 2km ocean race that I recently entered. They almost called off the race due to the storm swell - it was pretty much survival swimming all the way for me. A good experience to swim in horrendous choppy conditions whilst knowing there was a water safety crew patrolling along the race course.

A couple of our team are VERY good swimmers. One who trained for the Olympics, another is a podium finishing female ocean swimmer, and another guy has swum the English channel. I was the weakest swimmer at the start of training but now seed about halfway through the pack.

After only 9 days of fundraising we have raised almost $3,000 for the hospice. The swim is on the 21st of June (winter here).

You can support us here: swim.gofundraise.com.au/page/BearCottageBigSwim
And follow us here: facebook.com/BearCottageBigSwim
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What lies behind us and what lies before us are tiny matters compared to what lies within us.
Ralph Waldo Emerson

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terra
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Re: Gentlemen, we can rebuild him. We have the technology...

Post by terra » Mon Jun 09, 2014 9:40 am

Not journalling every training swim (I can if others are really really interested). This is mainly because I don't have my own garmin (or even a waterproof watch) to measure the swim times etc.

However today I did knock out a 6.45km (4 mile) ocean swim whilst wearing a borrowed garmin race computer/wristwatch.
The swim started in fairly calm ocean but just after the halfway point a light storm came across and whipped up the swell. The swell and wind chop was against us on the return leg and coming around the last headland between the beaches was pretty horrendous.

There were two of us swimming out there and as we rounded the headland, there was a moment when I pictured the newspaper report castigating us posthumously for being out there in the first place...

Anyhow the Garmin recorded an average speed of 2.8kph (1.75mph). Not bad considering the conditions.
The garmins other features tell me I get 1.5m (5') per stroke which is average for a 6' swimmer. So at 5'-8" I am happy with that - especially when the rough conditions are taken into account.

Will try to borrow the garmin during a regular 2.5km morning swim in smoother ocean conditions to get some 'normal' stats.

Only a couple of weeks until the 14km charity swim (21st June). Things are looking good, as long as the weather is kind to us.
What lies behind us and what lies before us are tiny matters compared to what lies within us.
Ralph Waldo Emerson

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