Enchiridion

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: Enchiridion

Post by odin » Thu Mar 13, 2014 10:09 pm

14/03

1. Meditation

2. Body flow

3. S&S warm up x 3

4. 1h swings - 40kg x 3 x 10/10, 48kg x 2 x 10/10

5. Tgu - 40kg x 5 x 1/1

6. N sits - 3 x 11 secs

7. Bouldering for 90 mins in evening

A week off now.
Don't try too hard, don't not try too hard

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odin
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Re: Enchiridion

Post by odin » Mon May 05, 2014 10:30 am

may try and start logging again. I've rung out simple and sinister for now. Been at it for nearly 5 months and have got from it everything I needed, and want to stop for a change of pace mentally and physically. It's a near-perfect winter training thing; no brainer, base-building workout which ticks a lot of boxes for me. However, summer is here and I want to enjoy training again. Plus I don't need to be exercising every fucking day, unless you count a stroll as exercise.

No real plan here, just to do some lifting, some sprinting, some stretching and some fun stuff - open water swimming, climbing and trail runs if the time permits.

01/05 - climbing

1. meditation

2. bouldering - 2 hours worth


02/05 - easy cardio

1. meditation

2. swim - 20 mins front crawl and breast stroke mixed up


03/05 - gym work

1. meditation

2. snatch warm up complex with bar x 3 sets

3. FSQ - worked up to 100kg for an easy set of 5

4. Push press - worked up to 60kg for 2 easy 5's

5. weighted chin - worked up to bw+20kg for 5

6. farmers walks - 2x48kg x 3 trips

7. TRX and kb windmills to finish


04/05 - rest

1. meditation

2. mobility work for spine, hips and shoulders
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by odin » Tue May 06, 2014 6:03 am

06/05

1. meditation

2. joint mobility

3. walk - 3 miles


07/05 - sprints

1. meditation

2. body flow

3. hill sprints x 10

4. stretch
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by odin » Fri May 09, 2014 4:30 pm

08/05

1. meditation

2. walk - 3 miles

3. stretch routine in evening

09/05 - climbing

1. meditation

2. body flow

3. bouldering - 2 hours


10/05 - strength work

1. meditation

2. snatch complex with bar x 3 + some remedial activation stuff

3. Power snatch from hang - bunch of triples between 40-50kg, easy and quick

4. CG Incline bench - 50, 70kg x 10, 80kg x 7

5. Front Squat - 60, 70, 80kg x 10

6. DB rows - 30kg x 2 x 10/10

7. ab layouts - 3 x 10


Just breaking in to my new gym. Plan is to work some reps in the big movements over the next few weeks, then I'm away on holiday then I'll re-evaluate my goals at that point. As in, maybe come up with some beyond just staying generally fit.

Gonna look at doing something like this;

Workout A:
1. power snatch from hang - 5-6 sets of 2-3, fast and light
2. Front Squat - heavy sets of 5, 3 or 2 - 10 decent reps
3. CG incline press - 3-5 sets of 8-10
4. rows - 2-3 high rep sets

Workout B:
1. Power clean - 5-6 sets of 3, fast and light
2. Bench press - heavy sets, as above
3. Back Squat - 3-5 sets of 10
4. chins - 2-3 sets

Will either do 3 sessions a week and walk on off days or two sessions and keep in a higher intensity conditioning session. Am beginning to think the latter is just a load of bollocks though that takes more than it gives.
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by odin » Sat May 10, 2014 5:55 pm

10/05 - rest day

spent a morning at a zen dojo. It was ok. Some good instruction on 'just sitting' meditation, which I have transitioned towards of late. The cultural trappings though mean very little to me. I respect them, but I don't think I will be adopting them as part of my life any time soon. I increasingly like the words of people like Bob Adamson and Nisargadatta on this stuff; uncompromisingly simple and an ultra stripped down, anti-bullshit approach.
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by odin » Mon May 12, 2014 6:00 am

11/05

1. meditation

2. walk - 2 miles


12/05

1. meditation

2. barbell complex

3. Power cleans - 60kg x 4 x 3, 70kg x 2 x 3

4. Bench - 90kg x 2 x 5

5. Back Squat - 90kg x 3 x 10

6. chins - 25 reps total

7. ab layouts - 2 x 10


some notes: power cleans aren't gonna work before 6 am. I need to go lighter than I think too.
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Re: Enchiridion

Post by odin » Wed May 14, 2014 5:59 am

13/05

1. meditation

2. joint mobility

3. easy run - 2.5 miles


14/05 - weights

1. meditation

2. Military press - 40kg x 10,10,7

3. curl - 30kg x 10,10,8

4. Bench - 70kg x 10, 9, 8

5. Squat - 90kg x 10, 10, 9

6. SLDL - 90kg x 8, 7, 7

7. chins - bw x 7, 6, 5

8. windmill - 20kg x 2 x 5/5


Delorme-Watkins style for now.
Don't try too hard, don't not try too hard

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odin
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Re: Enchiridion

Post by odin » Wed May 14, 2014 5:59 am

13/05

1. meditation

2. joint mobility

3. easy run - 2.5 miles


14/05 - weights

1. meditation

2. Military press - 40kg x 10,10,7

3. curl - 30kg x 10,10,8

4. Bench - 70kg x 10, 9, 8

5. Squat - 90kg x 10, 10, 9

6. SLDL - 90kg x 8, 7, 7

7. chins - bw x 7, 6, 5

8. windmill - 20kg x 2 x 5/5


Delorme-Watkins style for now.
Don't try too hard, don't not try too hard

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odin
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Re: Enchiridion

Post by odin » Thu May 15, 2014 6:02 am

15/05

1. meditation

2. yoga

3. walk
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Re: Enchiridion

Post by odin » Mon May 19, 2014 11:58 am

can't remember what I did friday, but had the weekend off due to work.

19/05

1. meditation

2. snatch complex with bar to warm up x 3

3. Squats - 100kg x 15

4. SLDL - 105kg x 10

5. Bench - 80kg x 10

6. chins - bw x 10,6,5

7. Military press - 45kg x 8

8. Curl - 30kg x 10

9. 1H swings - 20kg x 3 x 10/10 with a TGU in between each set


Not sure what I'm doing at the mo. I think I need higher reps to ease back in, but they are hard bloody work. And one top set seems a bit 1990. Still, everyone else is doing battling ropes and TRX so at least I am maintaining my contrarian principles.
Don't try too hard, don't not try too hard

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Bobby
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Re: Enchiridion

Post by Bobby » Mon May 19, 2014 5:56 pm

Nothing wrong with 1990!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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odin
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Re: Enchiridion

Post by odin » Tue May 20, 2014 6:42 am

true enough! I may go the whole hog and start training in either multi-coloured baggy pants or daisy duke cut offs and rigger boots.

20/05 - conditioning

1. meditation

2. body flow

3. hill sprints x 12


Some mobility tomorrow. I think i will broadly follow the Isaac Hayes template - 1 day strength, 1 day conditioning, 1 day mobility work. Seems broad enough to allow for variety while providing an overall direction. At the mo I will continue with bodybuilding style stuff on the strength day and either sprints or KB swings for conditioning.
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by aussie luke » Tue May 20, 2014 8:05 am

odin wrote:may try and start logging again. I've rung out simple and sinister for now. Been at it for nearly 5 months and have got from it everything I needed, and want to stop for a change of pace mentally and physically. It's a near-perfect winter training thing; no brainer, base-building workout which ticks a lot of boxes for me. However, summer is here and I want to enjoy training again. Plus I don't need to be exercising every fucking day, unless you count a stroll as exercise.
Hi mate, just seen this.

What sort of results did you get from S&S?

I'm halfway through a 40day program and am itching to start S&S after that, just so I can cruise for a while and hopefully lean out a bit, maybe even go a bit low carb for a bit as I hopefully won't be feeling the need to pile on the calories. Plus its coming into winter here and could do with just quick indoor training most days.

Would be starting with a 24 which will be easy and then moving onto 32, but that is all I have at the moment. No doubt by the time I've owned that I'll be bored anyway.

Find it hard to get a realistic idea of results from those that have run it for a while over on the SF forums, where you'd think it was the greatest and only program ever invented, comrade.

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Bobby
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Re: Enchiridion

Post by Bobby » Tue May 20, 2014 8:13 pm

odin wrote:true enough! I may go the whole hog and start training in either multi-coloured baggy pants or daisy duke cut offs and rigger boots.

20/05 - conditioning

1. meditation

2. body flow

3. hill sprints x 12


Some mobility tomorrow. I think i will broadly follow the Isaac Hayes template - 1 day strength, 1 day conditioning, 1 day mobility work. Seems broad enough to allow for variety while providing an overall direction. At the mo I will continue with bodybuilding style stuff on the strength day and either sprints or KB swings for conditioning.
Had forgotten about those awesome (not) workout clothes.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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odin
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Re: Enchiridion

Post by odin » Wed May 21, 2014 6:31 am

aussie luke wrote:
odin wrote:may try and start logging again. I've rung out simple and sinister for now. Been at it for nearly 5 months and have got from it everything I needed, and want to stop for a change of pace mentally and physically. It's a near-perfect winter training thing; no brainer, base-building workout which ticks a lot of boxes for me. However, summer is here and I want to enjoy training again. Plus I don't need to be exercising every fucking day, unless you count a stroll as exercise.
Hi mate, just seen this.

What sort of results did you get from S&S?

I'm halfway through a 40day program and am itching to start S&S after that, just so I can cruise for a while and hopefully lean out a bit, maybe even go a bit low carb for a bit as I hopefully won't be feeling the need to pile on the calories. Plus its coming into winter here and could do with just quick indoor training most days.

Would be starting with a 24 which will be easy and then moving onto 32, but that is all I have at the moment. No doubt by the time I've owned that I'll be bored anyway.

Find it hard to get a realistic idea of results from those that have run it for a while over on the SF forums, where you'd think it was the greatest and only program ever invented, comrade.
Hey up,

the plan sounds good to me - likewise it was a good winter workout for me. You're right about the SF forums, they're a bit creepy at times with the over the top praise, especially when it seems no-one has actually done it as written on there!

Anyway, results/effects; really solid lower back. Zero pain in that region which is imperative for my work and something I have suffered with in the past. My shoulders thickened up very slightly, and I got slightly leaner. Not huge increases in either, but I have other focuses in life at the moment so training is really aimed at keeping me going! My front squat and pull were occasionally tested via bar-bells, and they were ok. Not ground breaking, but within striking distance of a good (for me) effort.
The 24 will be easy for you based on what I've read about your training. The 32 - 40 was the sweet spot for me. I also bought a 48 but it will take a while to master that fucker.


Hope that helps. Basically, run it and see! If you get bored, I'd probably add some variety after a few weeks in the spirit of the 2 main movements - eg practice bent press and snatch one day, or whatever.


21/05 - mobility

1. meditation

2. foam roll

3. body flow

4. 3 rounds of:
a: goblet squat - 24kg x 5
b: halo - 16kg x 5/5
c: SF hip bridge x 5

5. 3 rounds of:
a: band pull aparts x 5
b: KB hack squat - 24kg x 5
c: windmill - 16kg x 5/5

6. TGU - 24kg x 3 x 1/1

7. hamstring and glute stretches with band


Feel pretty good after that....
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by aussie luke » Wed May 21, 2014 7:23 am

odin wrote: Hey up,

the plan sounds good to me - likewise it was a good winter workout for me. You're right about the SF forums, they're a bit creepy at times with the over the top praise, especially when it seems no-one has actually done it as written on there!

Anyway, results/effects; really solid lower back. Zero pain in that region which is imperative for my work and something I have suffered with in the past. My shoulders thickened up very slightly, and I got slightly leaner. Not huge increases in either, but I have other focuses in life at the moment so training is really aimed at keeping me going! My front squat and pull were occasionally tested via bar-bells, and they were ok. Not ground breaking, but within striking distance of a good (for me) effort.
The 24 will be easy for you based on what I've read about your training. The 32 - 40 was the sweet spot for me. I also bought a 48 but it will take a while to master that fucker.


Hope that helps. Basically, run it and see! If you get bored, I'd probably add some variety after a few weeks in the spirit of the 2 main movements - eg practice bent press and snatch one day, or whatever.
Cheers mate. Ha yeah creepy is the right word for it! It is the ideal program for a tactical mma firefighting ninja cop soldier ...as long as you add chins, pistols blah blah...

I'm probably the same/opposite then in that I sit at a desk all day - and have niggling lower back stuff. Swings and getups definitely help with that. And I also have a LOT going on at home with a one year old and a second on the way! I find doing strength focused stuff like I am now I feel a need to eat loads more than normal and also feel like I don't have to be too careful what I eat (which I do), but I am getting stronger with it.

The 24 will be easy but I have to stop myself jumping straight in with the 32 and killing myself again. With the 24 I know I can do the whole thing in under 20 mins if I want to and could do that any time for the day no matter if tired/hungry etc etc.

Would be nice to steadily work up to where the 32 is easy, and with any luck might be able to convince the boss I need a 40kg for christmas.

Only concern will be that I've just worked up to way more presses with the 32kg than I have ever done before and it would be a shame to lose that.

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Bobby
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Re: Enchiridion

Post by Bobby » Wed May 21, 2014 5:40 pm

You could still do presses with the 32 a couple of times a week.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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odin
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Re: Enchiridion

Post by odin » Wed May 21, 2014 5:50 pm

Yes I agree with bobby. If you look at his log he worked s&s into other lifting pursuits intelligently. Some presses would be fine IMO. Congrats on the second nipper - hope it all goes well!
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Re: Enchiridion

Post by aussie luke » Thu May 22, 2014 1:48 am

Thats a good idea. And thanks!

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odin
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Re: Enchiridion

Post by odin » Thu May 22, 2014 7:11 am

No worries!

22/05

1. meditation

2. snatch complex with bar to warm up

3. FSQ - 50 x 10, 70 x 5, 90kg x 12

4. RDL - 50kg x 10, 70kg x 5, 100kg x 11

5. CG Incline bench - 40 x 10, 60 x 5, 80kg x 8

6. Pulley row - 32 x 10, 52 x 5, 66 x 10

7. DB press - 8's x 10, 12's x 5, 16kg's x 8

8. DB curls - 8's x 10, 12's x 5, 16's x 10

9. 2H swings - 20kg x 3 x 20


Notes: I have started too heavy in the compound upper body movements to allow for gradual progress. Also, I think it is for good reason Reg Park started with lighter exercises during his 5 am workout - straight into front squats is hard on the spine when you've only been up for an hour...
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Re: Enchiridion

Post by odin » Sat May 24, 2014 11:50 pm

yesterday was mobility work while travelling.

Today was conditioning; I did a mixed mode circuit with clubs and kettlebells. I learned two things; firstly, circuits like this are bollocks. They risk injury and provide seemingly little that straight CV can't. Secondly, clubs are also bollocks. They fatigue the grip but do little else.
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Re: Enchiridion

Post by odin » Mon May 26, 2014 10:18 am

26/05

1. meditation

2. agile 8 & bar complex

3. Squat - worked up to 110kg x 10

4. Bench - 80kg x 11

5. chins - bw x 11, 6, 6 reps

6. Military press - 40kg x 12

7. BB curl - 32.5 kg x 10

8. dips - bw x 2 x 10



organised it the way Dan John recommended. TBH squats and deads in one session is not the best idea. I'm not absolutely convinced that I like this way of training though. It may be that it's not comfortable or it may be that I am using light weights, but I'm not feeling it massively. Less exercises, more sets and less reps per set may be what I return to post-holiday.
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Re: Enchiridion

Post by odin » Mon May 26, 2014 10:18 am

http://irongarmx.net/phpBB2/viewtopic.p ... s&start=50

Something like this is probably more my cup of tea. I do like the current set up of strength twice and conditioning twice with stretching/mobility twice. This is 6 days, but the stretching is a ten minute endeavour, the conditioning takes about 30 mins and the strength is done within an hour. This leaves plenty for climbing, work, family etc. Also, when open water swim season kicks in it can just replace one of the conditioning sessions. This is as much as a mid-30's renaissance man needs imo. Got no events or anything on the horizon, so just happy to tick along.
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Re: Enchiridion

Post by odin » Tue May 27, 2014 11:53 am

27/05

1. meditation

2. joint mobility routine - 15 mins


Feeling tired and lacking in focus really at the mo. On holiday from next monday, feel like I need it.
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Re: Enchiridion

Post by odin » Wed May 28, 2014 6:13 am

28/05

1. meditation

2. mobility warm up

3. hill sprints x 10, 70m, steep hill

4. stretch
Don't try too hard, don't not try too hard

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