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Quote from: adarqui on January 09, 2017, 01:41:15 am

Quote from: Coges on January 08, 2017, 06:34:48 pm

08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.

nice! you going to track your aerobic work on strava by any chance? It'll make it more fun IMHO, running data is fun & you'll be able to track your progress real nice on there.

by gymnastics stuff, I assume you mean ACTUAL gymnastics stuff? You're already doing calisthenics stuff.. will you do that at a facility or at your home?

Also as far as aerobic work and legs goes.. initially you will probably feel it interfere, especially after a 60 minute run (once you work up to that). But really, after a few weeks of consistently working through any fatigue, you should adapt. I've always believed that; and experienced it, look at yesterday vs today's training for example (18 mile run yesterday, very strong high rep heavy lifting today). I think alot of the preconceptions we are fed make us think "we'll always feel bad after long cardio". But really, it isn't the case. I feel bad IMMEDIATELY after long cardio, and until I sleep.. but after I wakeup, i'm fine. Just need to to know you'll be fine if you just stick with it.

Cardio + Lifting + Calisthenics/Gymnastics + Prehab/Movement + Stretching/Recovery covers alot.

word!!

200kg no problemo 

Yes to the tracking. Just did a 3k run and once I figure out how I'll get it on strava. And yeah I think you're right. It's been this massive preconceived idea that cardio wrecks you. Reading a Joel Jamieson book last night and apparently a lot of the initial studies used cardio in excess of 90 minutes to show detrimental effects to lifting. His advice if you're doing it straight after lifting is to limit it to less than 45 mins. Nothing wrong with more on different days though. Also, I've come across Ross Edgley. Not sure if just genetic freak or not but check him out. He is running 30 marathons in 30 days (on a Bulldog self propelled treadmill), can bench 180, squats 200+, does muscle ups with 25kgs attached and did a sprint tri with a 45kg tree branch attached to his back. An absolute beast but also fit as fuck. 

With regards to the gymnastics thing I should clarify it's more gymnastics strength training and not actual gymnastics training. I do want to get into a facility at some stage for some basic level coaching but my training is more on the strength level side. Front lever, handstand, one arm chin, muscle up, etc.

Yeah I'm actually liking where my training is headed. I think it's going in the right direction and I'm happy with it so far.

that guy is a freak wtf?

He might also be on strava, though not actively using it I don't think.

For strava you can use their phone app. Or for a garmin watch, you can use their garmin connect integration. It'll automatically sync to strava once it's synced to garmin connect:

https://www.dcrainmaker.com/2014/08/automatic-mapmyfitness-endomondo.html

Besides the fact that I would physically not be able to even complete 1 marathon let alone 30 in 30 days... my mind couldn't handle the boredom of running marathons on a treadmil. That's some high level zen shit right there.

Besides the fact that I would physically not be able to even complete 1 marathon let alone 30 in 30 days... my mind couldn't handle the boredom of running marathons on a treadmil. That's some high level zen shit right there.

Agreed. Pretty sure he's watching movies while he does it though so it might not be too bad.

Putting a rough guideline here for my training going forward:

Day 1- Bent Arm Strength-
Incline Press/OHP  RPT  (alternating each workout)
Weighted Chins  RPT
Chin Ecc, Dip Ecc, Cuban Rotation (till I can consistently hit 30s ecc for both)
Resilience work-
Bi/Tri/Shoulder pump work

Day 2- Straight Arm Strength-
Wrist, shoulder, scap preparation
Bodyline Drills
Handstand (either chest to wall or kick ups- add in max holds too)
Front Lever & Planche progression
L-sit/hanging leg raise progression

Day 3- Leg Day-
Jumps
Back Squat/Deadlift (alternating- yeah I know DL is back too but whatever)
Single Leg Exercise (lunge, BSS)
Glute finisher (these need some attention)

Day 4- Active Rest Day-
Run/Swim/etc (LISS)
Will also include HICT (high intensity continuous training). Super interesting concept developed by Joel Jamieson. Can throw this in on active rest or any other day really.

2 days of dedicated stretching per week with daily limbering and SMR work.

Rinse. Repeat.

So it’s an 8 day training cycle and the first block will be 8 cycles. The plan is to work my way up through the intensities once a decent aerobic base has been built and continue to grow my work capacity.

Goals- First 8 week block-
Squat 90 x 4 – 130 x 4
Deadlift 120 x 5 – 160 x 5
Incline Press 60 x 6 – 80 x 6
OHP???
Weighted Chins +10 x 4 – +25 x 4
Dips- consistent, pain free reps at bodyweight.
Most of these are just regaining lost strength which I’m assuming will be mostly neural and should come back fairly easily, or at least has done so in the past.
No huge goals for the GST stuff. Just training them consistently and not caring too much about progress. I would suggest that as my bodyline drills progress and my core gets stronger along with scap strength this will be a huge benefit in itself.

As far as work capacity and cardio goes it’s the same consistent approach. The goal of the first block is to build my aerobic base. I would like to comfortably run 5k in around 25 and maybe push for a closer to 20m time depending on my adaptation but neither of these really matter. It will be in the 2nd block that I will look to increase my times significantly with some higher intensity work added in. I do have a massive hill that I want to run once every couple of weeks especially given its summer and I can take advantage some sunshine.

When I write it out like that it looks fairly intensive but doesn’t feel so when I’m doing it. I do still want to train establish an AM training routine including some meditation, training and work before the world starts but I’m sleeping like a log right through now and struggling to get out of bed anyway.

Hope that actually made sense.

Had a few beers PWO with dinner and was a really relaxing night.

+1 for this. i had a few friends over last night to play a game and drink some wine. relaxation is good.

13/01/17

250m swim. Went in expecting to do more but struggled to keep HR low as I was struggling with breathing mechanics. It's a hard one to be able to swim slow enough to keep HR down and manage breathing. A few of the laps almost ended up feeling like sprints. All good though. Will swim again next week and go for 500. Working up to 2k while keeping HR decent would be great.

14/01/2017- 6.30pm

Shoulder & scap prep, int/ext rotation

Incline Bench-
bar x 10, 40 x 5, 50 x 3, 62.5 x 6, 57.5 x 8, 52.5 x 10

Weighted Chins-
bw x 5, +5 x 3, +12.5 x 4, +7.5 x 5, +2.5 x 5

Circuit- 3x through
Chin ecc max time
Ring Dips ecc max time
Cuban rotations- 10kg x 5

Circuit- 2x through
BB Curl x 10 (bar only)
Red bank tricep push down
Banded standing reverse fly

Interspersed the workout with hip flexor stretches and some PVC pipe action on the calves. Absolutely smashed my left knee on the door frame afterwards though which is a bitch. Hurts like hell.

Felt pretty good. Incline bench and chins felt strong. Really taking it easy on the dips which are coming along nicely. Will incorporate some concentric reps in shortly and see how I progress from there. Once I have completed this 8 week block, and provided dips are still pain free, I will move them to the primary exercise on BAS day.

18/1/17- 5pm

Shoulder & scap prep
(hip flexor & piriformis stretching and quad rolling during rest breaks)

A1) OHP-
Bar x 10, 30 x 5, 37.5 x 3
45 x 4, 40 x 5, 35 x 8

A2) Parallel Bent Row-
bar x 10, 30 x 10, 37.5 x 10, 45 x 10, 40 x 10, 35 x 10

Circuit x 4-
Ring Dip Ecc
Chin ecc
Cuban Rotation - 10kg x 5

Good session. OHP is weak as but the movement felt good and the shoulder felt good. Rows were light but am trying to feel the movement more than anything. I've noticed that as well as my left scap issues my left glute is less awake than the right. Connection?

Dips were awesome. Great tension throughout the entire rep and was able to end with my hands in my arm pits for the first time in forever (you can tell how old my daughter is when I thought of Frozen upon writing those words). Cubans were good too. Put a mirror there to get some feedback and my right arm was a little lower and forward of my body. Fixed this and the movement went great.

Overall good session. Time to eat and then the first ball game for the year in 2 hours.

Went for a run with the wife yesterday. Strange way to celebrate our 11 year wedding anniversary but we went for Vietnamese and beers afterwards which was cool.

https://www.strava.com/activities/836720100

Body is pretty much sore all over right now. It's doms like soreness and not injury like so that's ok. May or may not rest today but will definitely push legs out till tomorrow.