Taking my own advice

[odin]

I'm loathed to terminate a program before giving it a good run out, but my current one is leading me places I don't want to go. It looked great on paper, but I forgot that:

1. I have 20+ years of training under my belt, which makes me older than I once was
2. I train at 5.30 am
3. I have a physical job
4. my down-time is spent chasing after a 4 year old, working on the house or doing other stuff
5. I want to climb every week and want to open water swim as much as possible

I've been constantly sore for the past two weeks, and feel like my lower back is on borrowed time. I have a discrepancy between what I need and what I want at the moment, but hopefully this log will keep me straight.

The plan is simple; hit the gym 3 times a week, alternating upper and lower workouts using compound movements in the 10-20 rep range followed by some cardio. Don't train to failure, don't get sucked into proving to the young posturing pricks that you're stronger than them, don't try and out cross-fit the numerous cross-fitters that are cluttering gyms up these days. It may not be fun, but if it can stop me aching and keep me fit to climb and play about then all's well.

[odin]

27/06 - upper

1. meditation

2. foam roll, then following mobility complex for 3 rounds:
-low prying squat
-inch worm
-up/down dog
-mountain climber
-up/down dog
-inch worm
-squat

3a: Incline DB Press - 20kg x 15, 26kg x 3 x 12

3b: DB Row - 20kg x 15/15, 26kg x 3 x 12/12

4a: DB Press - 16kg's x 3 x 10

4b: DB Hammer curls - 14kg's x 3 x 10

5. rope pushdown - 3 x 15

6. rower - 5 x 500m with 1:00 rest, increasing speed each repeat from 2:00 to 1:49 secs

7. walk home - 1.5 miles


boring but I feel better than when I started, so that's something.

[Bobby]

You got to stop that! Never use common sense when planing your own training.No,but seriously I tend to forget that I am not in my 20s,move about a lot at work and all that as well.
The weekly planing you have seems solid! Oh,I couldn`t help myself and ordered a 44kg kettlebell.

[Yorkie]

Odin, I'm liking the sound of your ideas. I'm in a similar place ideas wise, so looking forward to following your experiment

[odin]

thanks for the input chaps. And Bobby - you wont regret the 44kg KB, they're good for the soul.

29/06

1. meditation

2. joint mobility routine

3. 2 mile jog


30/06 - Lower body

1. meditation

2. 10 mins cardio warm up, mobility routine

3. Squats - bar x 20, 60kg x 15, 80kg x 15, 90kg x 12, 100kg x 10, 105kg x 6 reps

4. RDL - 60kg x 3 x 15 superset with bw calf raises throughout

5. Leg curls - 2 sets of 15

6. leg extensions - 2 sets of 15

7. core circuit - 3 sets of layouts and KTE


This felt gayer than 3 men having sex with 4 men. But I'll see how it goes.

[odin]

01/07

1. meditation

2. joint mobility routine and some stretching

3. some sledge hammer work as I broke up the foundations of an old outhouse in the back garden

02/07 - upper

1. meditation

2. joint mobility & McGill's big 3

3. Bench press - 60kg x 15, 70kg x 12, 80kg x 8, 70kg x 8

4. DB Row - 28kg x 15, 12, 12, 12, L&R

5. BTN Press - 30kg x 4 x 10

6. TRX curls - 3 sets of 10

7. TRX tri layouts - 3 sets of 8

8. conditioner: 5 rounds of:

-KB Swings - 20kg x 20
-farmers walks - 36kg's each hand


easy jog tomorrow I think. This is disjointed and feels strange, but I'm not aching and get a nice pump.

[odin]

03/07

1. meditation

2. easy jog - 2 miles


04/07 - lower

1. meditation

2. warm up of prying squat, bird-dogs, planks and hip-bridge.

3. Deadlift - multiple sets of 5 between 120-130kg

4. Walking lunge - 2 sets with 20kg db's, 1 set with 18kg's

5. leg extension - 3 sets of 10 reps

6. leg curls - 3 sets of 15 reps

7. core circuit x 2:
-windmills x 5
-ab layouts x 5
-TRX pikes x 5

8. battling ropes as a finisher

[odin]

kick-start this again....


21/07 - upper

1. meditation

2. mobility warm up

3a: DB Presses - 20kg x 4 x 15

3b: DB rows - 20kg x 4 x 15/15

4a: DB shoulder press - 16kg's x 3 x 15

4b: EZ curls - not sure x 3 x 15

5a: Pulldowns - 4 sets of 15

5b: tricep pushdowns - 4 sets of 15

6. eliptical - 20 mins, HR 130-140 bpm

Everything that the internet advises against. Aim to rotate between 15's, 10's and 5's or similar in 2 week blocks.

[odin]

so last week I discovered that back squats are off the agenda now, but that the leg press aint half bad.

28/07

1. meditation

2. Floor press - 70,80,90,90,85kg x 5's

3a: Incline DB press - 28 kg's x 5 x 10

3b: DB Row - 30 kg x 5 x 10/10

4. EZ curl - 30kg x 3 x 10

5. eliptical - 20 mins

[odin]

29/07

1. meditation

2. joint mobility


30/07

1. meditation

2. front squats - 60,70,80,90,95,90,90 kg x 5

3. RDL - 70kg x 3 x 15

4. leg curls - 3 x 15

5. calf raise - 3 x 12

6. TGU's - 20kg x 3/3

7. bike - 20 mins


swimming tonight

[odin]

31/07

1. meditation

2. mobility routine


01/08

1. meditation

2. Military press - 30, 50, 60, 50, 55, 50kg x 5

3. dips - 4 x 8

4. chins - 8,8,8,6

5. Hammer curls - 14kg's x 3 x 10

6. T-bar pushdowns - 2 sets of 12

7. eliptical - 25 mins, HR 130-140 bpm



I am getting leaner, which I attribute to the much derided low intensity cardio add-ons.

[odin]

04/08

1. meditation

2. Sumo deadlift - some easy sets of 5 up to 105kg - at 6.00 am it's all my back wants to do!

3. Lunges - 2x18kg x 3 x 12/12

4. Leg Press - 3 sets of 10

5. KB swings superset with TRX layouts - 20kg x 20/TRX x 10

6. eliptical - 20 mins fartlek, HR between 130-165

[odin]

yesterday was mobility only

06/08

1. meditation

2. floor press - 60, 90, 95, 90, 92.5, 85kg x 5 (superset with goblet squats and swings)

3a: Inc DB Presses - 34kg's x 4 x 6

3b: DB Rows - 34kg x 4 x 6/6

4a: BB Curls - 40kg x 3 x 8

4b: tri pushdowns - 3 x 8

5. bike - 20 mins, HR 135 bpm almost constantly


Thinking about my second leg session, (which was monday) - I may swap it for a KB session with some heavy swings and double FSQ's density style. The deads are just pointless at that time of day. Another possibility is the hack deadlift, but I'll see....

[odin]

07/08

1. meditation

2. bouldering - 2 hours worth. Felt strong.


08/08

1. meditation

2. FSQ - 50,70,80,90, 97.5, 87.5kg x 5

3. RDL - 70kg x 10, 80kg x 4 x 8

4. Leg extension - 3 x 15

5. leg curl - 3 x 15

6. calf raise - 3 x 15

7. eliptical - 20 mins, fartlek


In the autumn I will probably try and rebuild my front squat and maybe my OH press too. I'd like to get it back up past 300lbs for the former, and try and get 225lbs overhead.

[odin]

09/08

happy birthday to my dad

1.meditation

2. open water swimming - 1 mile

[odin]

Some tweaks to the current template in recognition of some aches and pains and limitations of life:

-Will move to 4 times a week, upper/lower split.
-Will start doing LISS cardio before lower body workouts as Front Squatting less than an hour after waking up is not doing my lower back any good, (may even drop squatting altogether for a couple of weeks to let it properly heal up)
-Will do a kettlebell 'variety' day instead of a deadlift day. Heavy swings, windmills and get ups always make me feel more solid. The other lower body day will be machine-heavy and repetitious.
-Will stretch and foam roll in front of TV 3 times a week



11/08- upper

1. meditation

2. Military press - 30kg x 12, 40kg x 10,10,9,8

3a: Dips - 10, 8, 6, 6, 5

3b: Chins - 10, 8, 6, 6, 5

4a: EZ curls - 3 x 10

4b: Skull crusher - 3 x 10

5a: Ab layout - 3 x 10

5b: TGU - 20kg x 3 x 1/1

6. eliptical - 25 mins fartlek, HR 135-165


stretch and foam roll in evening

[odin]

12/08

1. meditation

2. stationary bike - 20 mins, then some complexes with bar to warm up

3. FSQ - 60kg x 4 x 10, 1 min rest in between

4. Single leg press x 4 x 12/12

5. 1H swing - 20kg x 5 x 10/10

6. leg extension - 4 x 10

7. leg curl - 4 x 15

8. calf raise - 3 x 15


Just drifted about a bit today, no real purpose to the workout. Until the back heals properly, I will build my leg days around the following:

Lunges
Leg press
KB Swings

[Bobby]

What is LISS cardio?

[Chris McClinch]

Low intensity steady state.

[odin]

yes that's right - thanks Chris.

yesterday:

1. meditation

2. Floor press - 70kg x 4 x 10

3a: Inc DB Press - 24kg x 4 x 12

3b: DB Row - 28kg x 4 x 12/12

4a: Hammer curls - 14kg's x 3 x 10

4b: Tri pushdowns - 3 x 10

5. HLR - 3 x 10

6. eliptical - 25 mins, fartlek


Lower back and hips don't feel very good at all. Got a deload week after next, so will regroup and rethink how to proceed after. It's funny, I am adopting higher reps as I think these are what an aging body needs, but I felt better doing heavy swings and get ups at the start of the year.

[odin]

vanity day, (been reading some defranco stuff which seems to speak to my current situation!)

1. meditation

2. mobility warm up

3. core circuit x 3:
-TRX layouts x 10
-windmills x 5/5
-HLR x 10

4. upper body circuit x 3:
-TRX reverse flys x 10
-TRX tri layouts x 10
-TRX curls x 10

5. calf raises - 2 x 15

6. eliptical - 20 mins, graded protocol, HR up to 162 bpm

been doing a lot more stretching of late.

[Mickey O'neil]

I've been reading through Built Like A Harass lately. Been thinking of incorporating some bb movements if possible. Gotta get this shoulder issue sorted.

I like the ring/trx bb stuff too. Maxwell had some really good material on this.

[odin]

yes been looking at Maxwell's stuff too, when I did a load of bw stuff back in 2008 I felt great. It's a balance as you age a bit - I got some extra muscle mass from doing the barbell stuff but my lower back and hips aren't very happy at the mo. Partly training at 5 am but partly getting bloody old! The defranco template looks like a nice balance really - some heavyish movements with a lot of tonic higher rep stuff...


17/08

1. meditation

2. morning recharge routine comprising:

-good morning series from foundation
-yoga squats, (arms overhead)
-inch worm
-shifting planks
-prone scorpions
-upward dog hold
-cat stretch
-hip bridge
-leg raises
-passive stretching for lower back

[odin]

18/08

1. meditation

2. arm circles, good morning stretches then TRX warm up:
-squats
-dragon twists
-I-Y layouts
-Incline rows
-cossacks

3. chins - 10,5,4,4

4a: pulldowns - 49kg x 22, 55kg x 18

4b: DB standing press - 14kg's x 16, 11

5a: TRX tri layouts - 4 x 8

5b: TRX curls - 4 x 8

6. core circuit x 2
-trx layouts x 10
-bicycle crunch x 20
-side planks x 30 secs

7. 100 push ups in 5 mins 30

8. 20 mins eliptical, fartlek

[odin]

not bothered with daily logging for now as time is at a premium and I should spend it wisely.

Two points though for posterity and for when I resume this more regularly;

meditation; slowly building the time up and utilising the Mahasi noting style as per Kenneth Folk and Daniel Ingram's instructions has been the best thing I have done in this arena in 7+ years of practices. Its effects are fairly profound and I highly recommend it to anyone who has built a base in some basic concentration practice.

training; Defranco's washed up meathead template is good shit. Not following the prog as written, but looking at the principles. It fits just right for me at the mo. Need to remember the 4th-5th week deload though, not just push through. Movement is more important than weight, high reps more often than low reps, variety seems to trump simplicity. This latter point irks as I like the idea of doing 2 exercises and being awesome.