It's been said countless times here and elsewhere that there is no magic pill for anything (well, unless you count roofies, but we won't go there... yet...). That being said, in looking back over my previous training logs the past couple days (here, here, here, and here, plus a few that I still have only on paper, like Core Performance), I've noticed that each "phase" was geared toward a specific goal, perhaps not necessarily in a concrete timeframe, but certainly with the impression that there was a finish line of some sort, even if sometimes the finish line was forced upon me for one reason or another.
I timed that final phase to allow me a two-week break around the recent summit, which worked out great since I was somewhat recovered and able to partake in Steve Cotter's seminar as well as a separate just-because workout. Now, the two weeks is almost over, and I'm still not exactly sure what my next phase will be. Before the break, I'd debated a return to Core Performance, an attempt at a slightly less-than-traditional Westside strength routine, or some vague higher-rep/lower-intensity setup for a couple months. Again, each of these has a sort of finish line: CP = completing the program, WS = hitting certain loads without the benefit of better conditioning, HRLI = boring to me.
Cotter's presentation touched on a question I've had for a long time, namely how do you train for strength and conditioning without being completely fried for the next day or two, or how can you progress yet still be prepared to take on any challenge at any time? My view of training has been skewed toward linear periodization simply because that's all I've really known. Researching Westside introduced me to something completely at odds with that system: continuous, rotational training that only requires back-off periods rather than complete breaks (aka conjugated periodization). Awesome. The problem for me with Westside is a lack of conditioning. Sure, there's some GPP and varied-effort routines, but the ultimate goal is to be able to lift a maximum load one time, which is cool and all, but secondary to looking good naked with the strength foundation to back it up, I want to be better-than-average at day-to-day stuff as well as any surprises that might pop up (pushing a dead car out of the road, helping someone move, satisfying my Tarzan/Spiderman swinging fetish, etc).
During the summit, I discussed some of these issues with Roland (Lost Dog), who suggested that I pick up a copy of Ross Enamait's Infinite Intensity (Roland seems he was itching to get back to that style of training himself--no word yet on the condition of his huge lump caused by a bad snatch). I burned through the book in less than a day and was mildly pleased to see Ross mention Westside's training philosophy in the context of more focused conditioning. Additionally, one lynchpin of this book is simplicity, an extension of his earlier book Never Gymless, which I have yet to read for myself but which I understand to keep it simple [stupid] as well (anyone remember the MacGyver workout article?).
After finishing, I fired off an email to Roland that has quickly become almost a book-length back-and-forth of me asking and him answering questions. One of my first concerns was similar to an issue that arose while reading up on Westside: too many options when first starting out. My program design skills are shaky at best, which is probably why I've continued to gravitate toward pre-made routines, but hopefully that'll change both with this setup and as I plow through the corresponding section of Essentials (yes, I'm still working on that, too--even though the text has a third edition coming out next month *hint to any would-be gifters*, the second edition will be used for testing until next summer). Another was scheduling and equipment conflicts, which he pointed out aren't the point of the system; the philosophy is what matters, and you just have to use the tools you have available. Fair enough. I think I can find enough toys to kick my own ass (when the girl isn't doing it herself ).
Back to the point about finish lines, I've noticed several logs on here that don't have a solid endgame, just a continual progression toward, well, a better life. Any changes in programming transition smoothly rather than having a cut-and-dry break. I like that. It points more to trying to live a better life rather than just "doing a program," so that's what I hope to do here. I chose the title "No Magic Pill" (also the title of a new blog *shameless plug*) since the magic pill is the antithesis of this type of training log. Knowledge + effort + time = success. No more one-month mini-logs for me. At the start of this post, I mentioned that I'm not sure what my next phase will be. I guess that's because there isn't a true "phase" coming up, just a continuous push toward a better livelihood.
So, there's the "why." Now for the "how." This is going to change and morph and tweak over time, but being new to setting up this kind of training on my own, I'll be sticking closely to the overall periodization, daily workout setups, and individual exercises proffered in Infinite Intensity. It won't be an exact adherence since (a) I don't have all the recommended equipment at my disposal, (b) I don't have the schedule availability to match his sample setup (although he does specifically say that it's only a sample with countless possible modifications), and (c) I'm not training for competitive combatives (although I do have six months of boxing training under my belt, I value my brain enough to not get it repeatedly slammed against my skull, and wrestling is out of the question at my age unless I want to coach again, which isn't likely anytime soon).
The first five weeks will consist of a four-week progressive overload with a one-week back-off. Note this is not a "rest" or "break" week--I will continue conditioning, just at lower intensity. This whole deconditioning/detraining thing is really sticking in my craw, and I just don't want to get into that situation anymore. Each week will look like this:
Monday: Strength (max effort) + finisher
Tuesday*: GPP + core
Wednesday*: "Warrior Workout"
Thursday*: Intervals + core
Friday: Strength (dynamic effort) + finisher
Sat/Sun: SMR, stretching, active recovery (if not a full-on extra workout), rest, beer
* denotes random order based on scheduling and weather since a significant portion of this training will be outdoors; each of these days will get done one way or another
I know some of the labels may not make a lot of sense right now, but they will once I start posting the workouts, and right off the bat, you can see a Westside-esque tint on the strength training. This weekly setup reflects what work and life generally allow me to do. You may note that I drop my former midweek SMR/stretching session for an additional workout, but I'm hopeful that this type of training won't require the amount of regenerative work that I felt was needed with NROL Strength. If I end up needing it down the road, I'll just add it to one of the non-strength workouts.
Given that I workout at a commercial franchise gym, I will most definitely need to make some exercise modifications there (at least they have a free-standing "bag" to hit). At home, I have the following equipment available:
--6lb medicine ball (will bounce, unfortunately)
--Concept2 rower (model C)
--cheap jump rope (may need to splurge on a Buddy Guy version)
--Elite rings (bought before the TRX craze, so kinda stuck with these for now; hopefully I can manage some kind of rope climing on these as well)
--10-foot slosh pipe
--canvas military duffel back with a few 25lb sandbags to adjust
weight (may need to make more since I've used the sand inside for
various purposes over the past couple years)
--a couple palettes of bricks, cinder blocks, and concrete mix
--an unassembled "sled" (wheelbarrow shell, no telling when/if that'll get put together)
--(future) tractor tire and sledgehammer
A quick mention of the tweaks and injuries I'm dealing with going into this program:
--right foot (blunt trauma, bone bruising)
--left knee (tendonitis)
--left IT band (stiffness, pain after prolonged stretch like crossing left foot over right knee)
--left hip (im)mobility
--right hamstring (occasional tweak stemming from an April 2007 tear)
--ribs (broken while wrestling many years ago; improper healing occasionally an issue)
--left index finger (blunt trauma, base knuckle fracture)
--right elbow (mild medial strain)
--right shoulder (im)mobility
As if Roland hasn't already been a huge help with this, he's offered up a "friendly" competition where we coordinate one workout per week to compare results. Of course, I accepted; after all, what better motivation could I want? West Coast versus East Coast, hippie versus hick, big ears versus big ego I should point out that Roland is jacked. I have a lot of catching up to do. I'd originally planned to formally start this up next week, but I may instead use that time to test some of the lifts and loads, figure out any necessary modifications, help the girl get into Phase 2 of NROL4W, and basically just get my legs back under me.
One final note (yeah, yeah, I know, this has more endings than Lord of the Rings): getting back to Cotter for a second, he's a strong proponent of bodyweight conditioning (I'm still waiting on Chris Sommer's Building the Olympic Body to come out some day as well). His seminar spent substantial time on single-leg squat progressions (here, too), capped off by his alien DNA demonstrating single-leg squat jumps from the floor up to a three-foot table and back. Repeatedly. Seriously. He put out the "don't try this at home" disclaimer, but that has "hey, y'all, watch this!" written all over it. I'm not saying I'll get there anytime soon, if ever, but it does speak to something I mentioned earlier about lifting a big weight one time in a specialized manner versus kicking ass at the game of life. Steve Cotter could kick ass at the game of life if he so chose (I'm sure his qigong keeps that in check). I won't pretend to think I could be (like) Steve Cotter; instead, I'll just get as good as I can get with knowledge and effort and time. No magic pill for me.
P.S. Nah, just kidding, that really was the end.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Last edited by Phaedrus49er : 06-07-2008 at 07:00 PM.
That long post pretty much summed up what I was thinking when I read Infinite Intensity the first time. Something just clicked w/the programming. Like you can be strong and conditioned all the time. No breaks or need to totally focus on just conditioning or just strength. It also lets you focus on progress. Just getting better at alot of things at once. I'm excited to watch and follow your log. I've been following the 6-day schedule from the book for about 2 months now. I love it.
I'd love to get in on the challenge you guys are doing. Sounds like alot of fun. Nothing like competing sometimes. Keeps the motivation up. I follow the strength workouts pretty much exact b/c I'm unsure of how to make up my own. I have vague ideas so I thought I'd stick to his for awhile. But it sounds like you have a great plan and are ready to kick some ass.
Read the review over at Tony's. It's a good product, as long as you know it's for you. $25. I'd buy it again, just for the book. It's all about simplicity. It's got a brief section on tapering, which is why I thought of it here.
Oh, TRX vs Elite rings? Having tried them at JP's, I like them, too. The TRX is more flexible for outside work and attaching to trees and doorways of hotels, but those rings were pretty sweet. Ring dips were sure fun at the Summit, plus watching Chris do the Muscle-Up was cool. He strong. I couldn't do even one.
Ah, yes. Folks, jugglecat's log is where I saw some application of Infinite Intensity (of course, Roland sent me there).
Quote:
Originally Posted by jugglecat
That long post pretty much summed up what I was thinking when I read Infinite Intensity the first time.
That was a summary? Dear god...
Quote:
Originally Posted by jugglecat
Something just clicked w/the programming. Like you can be strong and conditioned all the time. No breaks or need to totally focus on just conditioning or just strength. It also lets you focus on progress. Just getting better at alot of things at once.
Exactly. I've gotten tired of the linear model.
Quote:
Originally Posted by jugglecat
I'd love to get in on the challenge you guys are doing. Sounds like alot of fun. Nothing like competing sometimes. Keeps the motivation up.
Sure thing. Talk to Roland since it was his idea. We'll figure out a way to coordinate a weekly, repeatable workout to compare.
Quote:
Originally Posted by jugglecat
I follow the strength workouts pretty much exact b/c I'm unsure of how to make up my own. I have vague ideas so I thought I'd stick to his for awhile.
I saw that on your log. It makes me feel better about taking baby steps with this.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Wow. That's one hell of an idea on a workout routine. I really like the route you've decided to take. I'll be watching along and someday soon expecting you to have Brad Pitt's abz and posting a video of yourself doing one leg table squat jumps!
With the title, I thought this log would be about birth control. You still might want to try it -- from what I hear the medicine might regulate your menstrual cycle.
Regarding workouts, we're actually going down the same line. Broad training instead of focused. Outdoor instead of indoor.
And the fact that Shugart's Phoenix Theory is one of your favorite clicks on the new site made me lawl.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
And thanks. I'm hopeful that this will get me to and beyond that 50-pushup milestone that I failed last time.
How close are you?
Quote:
Originally Posted by Terry Monk
Wow. That's one hell of an idea on a workout routine. I really like the route you've decided to take. I'll be watching along and someday soon expecting you to have Brad Pitt's abz and posting a video of yourself doing one leg table squat jumps!
Join us?
Quote:
Originally Posted by RedLefty
Regarding workouts, we're actually going down the same line. Broad training instead of focused. Outdoor instead of indoor.
They're called women, now.
Quote:
Originally Posted by jugglecat
I'd love to get in on the challenge you guys are doing. Sounds like alot of fun. Nothing like competing sometimes. Keeps the motivation up.
You're in. we just need to pick a few GPP or WCs that we can all three (so far) do. At home, I've got sandbags, medicine balls, and my body, obviously. I can't jumprope yet until my PF is gone, but swings, snatches, burpees, bodyweight stuff is pretty much fair game.
Then we can just pick one for that week and each squeeze it in somewhere. It doesn't have to one out of the book. I'm game for routines that we make and agree on, too. How does that sound?
Wow. That's one hell of an idea on a workout routine. I really like the route you've decided to take. I'll be watching along and someday soon expecting you to have Brad Pitt's abz and posting a video of yourself doing one leg table squat jumps!
Yeah, that'll happen about the time I start dipping again
Quote:
Originally Posted by RedLefty
Regarding workouts, we're actually going down the same line. Broad training instead of focused. Outdoor instead of indoor.
Oh hell, I need to find something else then. I think my taste in alcohol might be too manly for this.
Quote:
Originally Posted by RedLefty
And the fact that Shugart's Phoenix Theory is one of your favorite clicks on the new site made me lawl.
'Splain yo'self? By the way, did the link actually work? It was dead for me, so I had to go back and fix it.
Quote:
Originally Posted by RedLefty
With the title, I thought this log would be about birth control. You still might want to try it -- from what I hear the medicine might regulate your menstrual cycle.
Quote:
Originally Posted by RedWifey
Dude, can somebody give me the Cliff Notes version? You talk WAY more than a girl!!
This rambling brought to you by seven years of liberal arts studies.
Summary:
+ ( + ) =
Something like that.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
In other news, I've decided to use this week to test lifts and loads, play around with some exercise sequencing, and get a start on single-leg squat progressions (the stuff Cotter showed us plus limited-ROM stuff). I also need to go through some mobility progressions as well, namely feet-together squat movements, which I suppose transition in/toward the single-leg squat stuff. It'll be nice to get back in the gym now that I no longer dread it. Burnout sucks. Hopefully, that won't be an issue going forward.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
You're in. we just need to pick a few GPP or WCs that we can all three (so far) do. At home, I've got sandbags, medicine balls, and my body, obviously. I can't jumprope yet until my PF is gone, but swings, snatches, burpees, bodyweight stuff is pretty much fair game.
Then we can just pick one for that week and each squeeze it in somewhere. It doesn't have to one out of the book. I'm game for routines that we make and agree on, too. How does that sound?
Ok, well I'm in then. I have a sandbag, medicine balls....I can't jumprope mainly b/c I suck at it...but everything else is fine.
Sounds like we're looking at primarily bodyweight stuff then, which is cool. Why do I get the feeling we'll be CrossFitting at some point?
While I have a medicine ball, it bounces. A lot. It's six pounds. I'm debating just turning one of my 25lb mini-sandbags into a no-bounce medicine ball by wrapping it in an insane amount of duct tape. That will hurt.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I'm debating just turning one of my 25lb mini-sandbags into a no-bounce medicine ball by wrapping it in an insane amount of duct tape. That will hurt.
That would be one of the crazier duct tape uses I've seen, including our personal reconstruction of a (practically non-existent) air hose for a car's engine. Good job! Post pictures when you're done. Bring it to the summit next year and get everyone to sign it.
Ok, well I'm in then. I have a sandbag, medicine balls....I can't jumprope mainly b/c I suck at it...but everything else is fine.
ideas to start...
The Magic 50 (page 156)
DB Snatches for reps in 10 minutes
Sandbag shoulders for time. 50 reps
that kinda stuff works well.
Quote:
Originally Posted by Phaedrus49er
Sounds like we're looking at primarily bodyweight stuff then, which is cool. Why do I get the feeling we'll be CrossFitting at some point?
While I have a medicine ball, it bounces. A lot. It's six pounds. I'm debating just turning one of my 25lb mini-sandbags into a no-bounce medicine ball by wrapping it in an insane amount of duct tape. That will hurt.
Slit open a ball and add 10lbs of sand. Duct tape it up really good.
I bought mine, but it's a 10lbs non-bouncy type.
I also have an 8lb bouncer. Don't confuse them. I did once. Ouch.
A ball of what? I may just buy another medicine ball anyway. If I do, I'll match your ten-pounder. I don't have scales here to weight out ten pounds of sand.
What happened to going for time rather than having to count reps in the fog of pain and fatigue? j/k
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
A ball of what? I may just buy another medicine ball anyway. If I do, I'll match your ten-pounder. I don't have scales here to weight out ten pounds of sand.
What happened to going for time rather than having to count reps in the fog of pain and fatigue? j/k
Like an old basketball. I suppose that's a ball of air?
You don't have a scale at home? Use a bathroom scale or a kitchen scale (10 one pound scoops?).
You always have to count something, right? Either to a set number then check the time, or set the timer and count reps until the timer beeps. If you just do exercise for 10 minutes, how will you know you lost to me?
Like an old basketball. I suppose that's a ball of air?
Fair enough. Guess I'd have to get a basketball Nah, I'll just bastardize one of my mini-sandbags. I'm cheap like that.
Quote:
Originally Posted by Lost Dog
You don't have a scale at home? Use a bathroom scale or a kitchen scale (10 one pound scoops?).
I have a kitchen scale that MIGHT handle up to a pound. I'll give it a go sometime this week.
Quote:
Originally Posted by Lost Dog
You always have to count something, right? Either to a set number then check the time, or set the timer and count reps until the timer beeps. If you just do exercise for 10 minutes, how will you know you lost to me?
Note the "j/k"
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Gym test day (each movement for five or fewer reps):
-----
1-arm DB snatch
--25lbs, good to check form, a little light for speed work, way too light for power work
1-arm DB swing
--25lbs, good speed work weight, maybe a tad heavy for density work at first
1-arm DB squat-bottom press
--25lbs, 6+ reps gets challenging with my left (less mobile) arm, good in-between weight
1-arm DB bench press
--25lbs, WAY light
push-ups
--BW, 23 reps, blah; will elevate feet for "weighted push-ups" that call for lower rep scheme
1-arm DB clean+press
--40lbs, WAY light for clean, slightly more challenging for press
2-arm, 1-DB shouldering (substitute for sandbag shouldering)
--50lbs, way light for its intent, but the plates are too big for my forearm to clear when the DB is resting on my shoulder; must find alternate substitute movement
manual hamstring curl
--WAY weak on these, under control for only top 1/4 - 1/3 of the full ROM; not sure how to address these just yet
1-leg squat
--BW, good for reps when lowering to bench/box; full ROM nowhere near, spent substantial time working on Cotter's mobility progressions and rollback progressions; bench/box for strength, rollbacks maybe for finishers
Movements with estimated loads (not directly tested today):
weighted pull-ups
--BW+40lbs (1RM), based on final NROL numbers
DB step-ups
--BW+50-lb DBs, for low reps
DB lunges
--BW+50-lb DBs, for low reps
DB RDL
--???, grip strength is going to be a factor here, so I'll just have to wing these unless I get around to testing them later this week
-----
So, there's the strength component. I'm not really sure what to make of it. Grip is going to be an issue, especially with that left index finger issue (though it did finally pop today... an' da Lawd sed, "Let der be laht!" an' der wuz... with stars). I do know that I suddenly miss kettlebells, even though they beat the hell out of my forearms (I still contend that Cotter's posterior forearms are just masses of dead callous and scar tissue ). I may hit up Old Man George to see if the gym can get a few singles since KBs are all the rage right now. After using KBs, unilateral work with DBs kinda blows, and I'm in no position to start buying my own KBs right now.
Three more days possible in the gym this week, so I may give some of the density or Warrior workouts a shot. I was hopeful about the free-standing "bag" at my gym, but it's way too light to be much more than a target (no heft behind it), so we'll see if that'll work as a finisher. Interval work won't be a problem to setup since I've been doing that kind of stuff for a few years (not solidly, of course). I do know that after the minimal work I did today, I was sucking wind a little bit. My conditioning obviously needs a boatload of work, which is a big reason why I'm doing this, but that whole thing of getting started really blows.
I'm REALLY glad I decided to ramp-up this week instead of jumping right in
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
So, now that *tic* we're back up and *tic* running, my workout yesterday (after walking the girl through hers):
Tabata protocol (20sec work / 10sec rest)
--BW squats x 8
--push-ups x 8
--20lb DB swings x 8
--rope skipping x 8
The workout took 16 minutes, give or take a few seconds because my timer was easily distracted *ahem* I spent about an equal amount of time wallowing around on the aerobics studio floor trying not to throw up (success!), after which I made a few feeble attempts at one-leg squat progressions before saying to hell with it.
Thankfully, I was coherent enough in my misery to see and hear THE biggest douchebag in the world (next to RedLefty) make a total eye-rolling ass of himself:
Quote:
Scene: aerobics studio, the girl and I in a corner, another girl in another corner doing Swiss ball work (she'll be SB Girl), when another girl walks in, crosses the room to get an exercise mat, and sets up in a third corner (she'll be Abs Girl). Suddenly, TBDBITW(NTRL) pops into the room rather ceremoniously...
TBDBITW(NTRL): (toward Abs Girl) Hey, you getting ready to do abs?
AG: (hesitates) Um... yyyeah...?
TBDBITW(NTRL): Cool! Ya mind if I join you? Ya know, do 'em with you?
AG: (further hesitates) Um... sure...?
(At this point, it's obvious she both doesn't know him and is a little scared.)
TBDBITW(NTRL): Awesome! I just can't do abs by myself. (Sets up next to AG) By the way, I didn't catch your name. I'm _______.
I KNEW it! Anyway, over the next 10-15 minutes, TBDBITW(NTRL) repeatedly asks AG if she's getting tired. Of course, this means he's tired and wants to stop but doesn't, instead half-assing his "work" while guffawing and lawling and chatting AG up. In the middle of all this--in the middle of one of SB Girl's sets where she's using the Swiss ball--TBDBITW(NTRL) pants out, "Hey, are you using that?" SBG just looks at him, open-mouthed, not knowing what to say while barely slowing her own rhythm. There followed some general tension between TBDBITWNTRL and SBG until SBG's boyfriend walked in after his own workout, at which point TBDBITW(NTRL) acted as if there hadn't been anyone there in the first place.
The whole time, the girl and I are catching each other's eye, barely stifling an explosion of laughter. I don't remember much else as I was, again, trying not to throw up and still do some respectable squat drills. The end... for now...
*tic* By the way, it's a little *tic* crazy just how much of my blog traffic comes *tic* from this site, like 80-90%. These forums must never go down *tic* again.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
*tic* By the way, it's a little *tic* crazy just how much of my blog traffic comes *tic* from this site, like 80-90%. These forums must never go down *tic* again.
Log is funny. Blog is interesting. If we get to know each other better, I'll say something more profound (but since I didn't have a Liberal Arts education, probably won't be lengthy).
__________________ Just because your mother thinks you're special doesn't mean I do
No magic pill
).
+ (
+ 
) = 
Nah, I'll just bastardize one of my mini-sandbags. I'm cheap like that.
I spent about an equal amount of time wallowing around on the aerobics studio floor trying not to throw up (success!), after which I made a few feeble attempts at one-leg squat progressions before saying to hell with it.
Linear Mode
