Hitting My Stride – Finally

burpees0likes1I think I am finally finding a way to satisfy my cravings for certain workout types and managing to put to bed my fear that my intensity and time are lacking. So far I have managed to integrate HIIT rope work with each workout, I have started to get back into kettlebell workouts and I am testing my bootcamp type workouts before coaching. This means I am generally doing the following:

3 bootcamp style workouts – bodyweight, jumps, abs and functional movement
2 barbell workouts, maintaining my bench press workout and a multiple movement Olympic lift session or two
1 cardio or true HIIT workout with chinups, med ball cleans wallball etc and a bit of sprint or running work.

The schedule is still a bit random but it is tied down by the days that I do the bootcamp workouts. I have to say that adding back the functional movements like chin ups, burpees, vsnaps etc has brought back that feeling of mobility and fitness that I was missing after slipping down the Gym Rat slope after starting Body Beast in the Spring. I have gained quite a lot of size and strength but also I admit a few pounds of fat. So in turning back towards bodyweight workouts and HIIT I am going to start whittling away at that extra stored energy and hopefully be left with additional strength as protection for my ever present back aches. I do need to get a few pounds off and the sooner the better.

I did toy with the idea of getting back into a P90X or P90X2 schedule as a base for my workouts but until the extra crap is out of the basement I don’t really have space in front of the TV in order to do that. Next move then, get rid of the extra treadmill (I think my wife may have already sold it) and clear some space in the gym to enable the winter workouts to start. It’s premature I know but I think it’s going to take a little more planning than I think, and maybe a flat screen on the wall…

In addition, I did make some more purchases for the gym last week from Fitness Avenue (who have moved down the street from where they were), including:

40LB Kettlebell
Adjustable plyo box – heavy and sturdy as hell, full metal construction 16″ to 28″ height
55lb 5o ft sleeved undulation rope
45lb dumbbell
55lb dumbbell

The rope is fantastic, I have been donig undulations with it but even better is hanging it over my chin up bar and pulling it through like you would pull a heavy sled. If you wrap it twice it’s incredibly hard to pull through, great for grip strength and full back pumps!

Too Easy

I have recently been trying to increase the intensity and duration of my workouts without much success. I hate to admit it but there really is a massive difference between being coached (or following a DVD) and trying to coach yourself. Even for me, a long time coach and personal trainer it’s just too hard, there is really is truth in the notion that you can’t coach yourself. It’s like trying to strangle yourself or hold your breath until you pass out, it’s just not possible. Recently I have been doing more Crossfit type workouts and over the last 2 weeks now that coaching is starting again I have even done some bootcamps which have served to remind me of just how easy I have been on myself over the summer. I did HALF of one of the bootcamps from 2 years ago when we did them every week and I thought I was going to die. However, it did give me a brilliant idea of how to properly coach myself at least 3 days a week and that is just to follow the bootcamps the way we used to do them. I know for sure it was a large part of my getting down to 230lbs along with following some form of DVD workouts (I should check that)
Having checked I was doing bootcamp once a week and also doing RKC, an insanity workout, a TapoutXT workout, a barbell oly lift workout and a P90X2 workout. That’s 6 days a week, 5 of which are pre-programmed activities you just follow and don’t deviate. Maybe I should get back to that, since being on my own not following someone is not really working me as hard as I would like.
That said, I need also to start a little more cardio and an insanity workout once a week would definitely cover that. I need to get the second treadmill out of the basement to get some room back, that is a big thing since with it in there the amount of room to actually move around is severely restricted.

I have also just realized 2 things. Round 12 was a complete bust and I can make the best carrot cake in the world.

My Other Life – Gymnastics Coaching (Level 5 bars 2014-17)

In my spare time I am a gymnastics coach, I have been coaching for quite a few years now and up until now there has been little change to the way things were done. The past season brought a whole new angle to the game though, more concentration on basics, body shape and fine details with some complex movements made mandatory. In reviewing the documents for this season the instructions for uneven bars were particularly confusing and even though we probably won’t have any level 5 this year I still wanted to make sure I understood what we were supposed to be coaching.

I found a great article regarding the first part of bars for level 5 for this year. It’s located HERE.

I will occasionally put gymnastics stuff up here, I think it’s a good way to keep the content more interesting than just what I do in my basement and garage!

Back With A Plan

gymcondIt’s the last day of the year for gymnastics coaching and the summer training starts on Wednesday, which also means in some form, the bootcamp workouts will be back also. Not because the kids need it (which they do) but I am committing to doing the workout at least once a week if not all 3 days.

Don’t you love it when I am enthusiastic?

It’s been the World Cup, work has been interminably painfully busy but I have been working the Full Monty and my modified 300 for the last few weeks but curiously staying where I am physically. So it’s time to add a bit of cardio / bootcamp HIIT and get this party started.

My Garmin Vivofit is telling me I am basically a sloth at work, that my sleep sucks and that I need to get my butt in gear. I knew that, could have saved $125.

I will have a detailed outline of what is to come, but I also need to start running the block if I am to do the Warrior Dash without having  a massive cardiac event…

R12D2 – Cravings or Memories

I did what I thought was theCarrot cake only logical thing on Tuesday to start round 12, I did the Full Monty.

The Full Monty

10 reps x 5 rounds = 250 reps

Deadlifts
Hang Cleans
Squats
Shoulder Press
Power Clean

I was using 95lbs since this was not a feats of strength workout but rather a foray into HIIT for what seems like the first time in a long time. I felt pretty beaten up after, and in fact I didn’t get to 5 rounds I think I crashed somewhere during round 4. It is the best workout to get you going again, especially if you continue to fill in the strength gaps the next 2 days. In order to do that yesterday I did bench and dips and today I will be doing some variation of pullups and biceps. Those 3 days will get your whole body into shape in a hurry and with the addition of some running which will probably be today it’s going to be a great kick start to my summer workout. I am planning to get back into doing nightly workouts with my kids once or twice a week, they did tabata workouts last night which was well organized and productive for all. We will work up towards 30 minute bootcamp classes by the time summer workouts are back however it means I have to be in shape to lead them. That is around 15lbs from where I am now so I have a little work to do.

I overhear someone saying how they like to use maple syrup in their diet instead of sugar since it’s so much better. I used to think that too, especially about honey. Turns out I was kidding myself. There is no such thing as “good” or even “better” sugars.

I have been craving carrot cake and I can’t take it any longer. I’m not sure if I just want cake or if I just have the occasional fond memory of it, but either way I have been looking for recipes on Pinterest and I think I have a winner, I just have to figure out how to make the frosting taste good. Here are a couple of front runners.

Carrot cake bars

Carrot Cake

R12 – Finally The Start

waving bearPRIDE

Purpose
Resilience
Intelligence
Determination
Excitement

It has been a very rough week or so, I have been very busy at work with many days being long enough to negate any workouts, we have had gymnastics competitions to deal with and the long days that come with driving to and from the venues. Add to that 5 days of being very sick with what I assume was food poisoning and it’s no wonder I haven’t posted here in a while.

So today I am taking back my control. I am thinking I will start with deadlifts and running or deadlifts and KB swings, something to get the heart racing and the blood pumping. I keep tellin gmy kids at gym to have pride in their performance and to live up to their own standards. I think it’s about time I did that myself, excuses apart and I know it’s been tough but enough is enough, I am craving some activity. Plus it’s pretty hot out this week, and I have a feeling that summer may not be too long this year so I want to get out there and get moving. I will update tomorrow since there is a small chance that I will cave in and do something else if we get home late again.

It’s almost June, a 90 day program will take me to almost Labour Day meaning this is officially my summer workout start! Wish me luck.

R12 – Summer 2014 Outline

summer-bodies-500x315So I wanted to see if I could make something based around what I already do, working in all the equipment I have, being able to make it as short or long as I want. Also, letting me involve Crossfit either at the gym or use the WOD for the day. The other thing is I wanted to be able to do a bootcamp any day, that would mean not doing anything so heavy or specific that it would preclude me from doing a whole body workout the next day or two. I wanted to add in a little cardio where possible, and to that end I am going to mix my deadlifting days with either 600m runs (that’s round the block) or shorter sprint / hill work. It’s a big departure for me but here is what I have so far. I have included any Yoga days and off day, I will take those when I have to and when I need to. I have designated the Heavy and Light days and the HIIT specific day although most of what I am doing this summer will qualify as HIIT rather than heavier muscle building workouts. Here is what I have come up with for the time being and I am sure it will change once I have run through it a couple of times. There are additional rules to adhere to:

1. No more than one day off in a row
2. No less than 80% work ratio (days on vs days off)
3. Improve my sleep pattern to assist in my recovery to at least 7.5 hours a  night.

Here is the plan as I see it.

Bench and ring dips (HEAVY)
Deadlifts and sprints / laps (LIGHT)
Cleans and Squats (HEAVY)
Press and KB swings (LIGHT)
Pullups and 95lb Deadlifts / cleans / clean and press
Cardio / Yoga / MMA workout
Off

R11D489 – What is an HIIT schedule

don't kid yourselfI should start by saying it’s not strictly HIIT at all, in fact calling it Crossfit would be more accurate and while there are people who would call Crossfit HIIT it only occasionally fills the description. You can google Crossfit and HIIT and see what I mean.

HIIT is short for High Intensity Interval Training. The fact that it is in interval based system should indicate that it will only occasionally cross paths with Crossfit. In fact, the Tabata system of training is the very definition of HIIT and it’s rarely used in Crossfit. However, it would be easy to convert any Crossfit workout into an HIIT workout, instead of doing AMRAP for 16 minutes let’s say, you would simply break it down into X rounds with Y break in between.

For my purposes I like the HIIT method because it brings the short break that I have been accustomed to from my gym days and it causes a variation in heart rate that is said to be the most beneficial. Before we can jump into the timing we first need to see what ingredients we have to work with for our schedule. This will include any movements you like, any equipment you can use and of course both full body involvement and cardio and abs and yoga during the cycle which is typically 5-8 days. The traditional weight training would have you believe that a full body 4 day split is what you need, giving you a day off for rest so that you work the same body part once every 5 days. If you are doing compound movements with multiple pivot points and cross training specific body parts with others (pullups and pushups for example) then this notion is not much use to you. Instead, you should be looking for something that will keep you interested but be varied enough and predictable enough that you can get used to it but not bored with it. You can dress a skeleton in a lot of ways, just look around you, and we will do the same with a framework in which to work and the ability to switch exercises if necessary (injury or otherwise).

Keep in mind that you will also be progressing, the following is a good example of an HIIT progressive schedule:

  • Week 1 10/20 x6 (10s work, 20s rest, 6 sets)
  • Week 2 15/15 x4
  • Week 3 10/20 x8
  • Week 4 15/15 x6
  • Week 5 20/10 x4
  • Week 6 15/15 x8
  • Week 7 20/10 x6
  • Week 8 20/10 x8

I know it doesn’t look like much but with a ten minute warm up and the adherence to the HIGH part of HIIT then you will find this plenty. Now you don’t have to stick to these timing lengths, you can go longer as long as you rest and can repeat.

So what do I want do to with this schedule of mine? Well there are things I want to include and I think a 5 day split is plenty.

Pullups
Deadlifts
Squats
Clean (Power or squat or hang in a pinch)
Push Press (or clean and press)
Kettlebell swings (KBs are great for warmups BTW)
Bench Press
Wallball / Heavy Ball / Heavy Log
Snatches
Block Jumps
Weighted lunges / lunge walk

Also, I want to make sure that I cover off the basic types of movement, that is to say:
Push
Pull
Press
Carry
Run

That’s all for now, I am actually working on the final schedule as you read this, I should have it up in a couple of days. Until then it’s the last of the DB Isolations with The Beast.

 

R11D115 – Finally 90 Workouts

hiit cheetahOK so I admit it I have basically started my transition into HIIT already. I mean the bulk workouts were fine but in the end I felt like I was getting less fit and more cumbersome as I went along. My weights were all up and I loved the way it felt to do really heavy isolated exercises but I eventually tired of it and started to set up the deck for the summer workouts. That means I can move my barbell outside, work with my chinup bars and my rings to do ring dips and use my wall ball. Not only that, I have the hill at the side of the house to run up and the deck itself to do varying heights of box jumps with. The question is, do I move my barbell mat down from the garage on to the deck or do I transition my barbell workouts back into the garage like last summer. If I am indoors I can at least work out when it’s raining so I am not completely at the mercy of the weather. However, my chinup bar in the garage is a sad effort compared to my multiple chin up stations on the deck. I also have music in the garage and no people staring at me from across the pond as I work out.

I have also been a little lazy, only just now surpassing 90 actual workout days, as you can see I have been resting a lot more than usual and that has to stop. It’s the start of May now and I will take May as a transition to HIIT completely and try to give myself a little break from the heavy Bulk days of Body Beast. I could use a few days off but for those of you who are reading this we both know that’s not going to happen. I will probably take some days to do some cardio, some abs and to maybe even take a stab at some yoga again. After that I should really build some yoga into my workout schedule for the summer, I know it’s good for me.

As far as Body Beast goes, I woudl recommend it for people who want to put on size and strength, it’s well thought out and executed even though “the Beast” is a bit of a tool. I did see some fairly significant strength and size gains, some of which is creatine and water some of which could actually be muscle we will have to see. However the downside as I already noted was that when I remove the mobility part of my workouts that are so key to HIIT I start to feel less fit and at this point in my life the whole point of workouts are to feel better, not necessarily to be bigger or stronger for that matter. Body Beast was fun for a while, but my years of being a gym rat and doing isolation exercises for single body parts are best left in the past. It’s time to admit that the old school bodybuilder in me has been replaced by an athlete employing basic but multi functional and multiple muscle group workouts that stimulate the whole system. The notion of “arm day” or “back day” should and have been replaced by days that reflect basic movements in groups such as deadlifts and cleans, squats and clean and press, pullups and kettlebells and so on. I need to adopt a more functional schedule however, the Crossfit approach is not systematic or organized enough to be a single source so doing the WOD every day and hoping it will be a balanced workout scheme would be foolish. I guess that schedule is next.