Archive for January, 2010
I’ve been doing some “Plandomization” lately, but also got sick after reintroducing dairy into my diet. So starting this very second, that’s back out. Wanted to post my WOD plan and my recent WODs:
Recent WOD and Nutrition
Introduced cheese and heavy cream into my diet on 20091231 after 30+ days of eating no dairy/legumes/grains based off Dr. Harris’ post on IF, dairy, and performance: PaNu and High Intensity Training.
6 total Assisted Muscle Ups
(LB) Box Squat
Row 40:20×5. Post distance.
Compare to CFE 091125.
AMRAP 20 Minutes
Rounds: 16 + 2 Pullups
Compre to PR: 18 rounds
Notes: Guess I’ll take it, might have lost a round in there somewhere as this WOD fucked me up. Considering it’s the first 20 minute METCON I’ve done in about 4 months or so, guess it’s not too bad.
Notes: Need to remember to keep the hands close in to the shoulders and wrists straight, feel a lot stronger there.
All sets unbroken
Notes: Really bad time with this, 2nd round took me several minutes to finally get. Need to focus on going slower on this type of WOD. Speed work should come in separate WOD.
A2. 10 3 xRing Inversions
Notes: The first two parts took 2.5 hours, didn’t have time for the abs.
Sunday 100103-Friday 100108
Sick, cold symptoms
Starting on 100105 wasn’t eating heavy cream or cheese b/c I was out of town.
PCF WOD 100109
30 Squat Clean to overhead, 155lbs
Notes: Thrustered the first 8 or 9. Kept the hands close to the shoulder and focused on pulling myself down in the clean and bouncing out, seems to have helped a lot. Still gassed on the last 10.
PCF WOD 100110
50 Jumping pull-ups
40 KB Swings (1.5/1)
30 DB Push-press (55/30)
10 Clean and Jerk (135/95)
Time: 20:09 Rxd
Notes: Comparatively did very well on this WOD. But right elbow was throbbing for about two hours post WOD.
Notes: Felt pretty beat up.
3×6 Assisted Muscle Ups
(TB) Rack Jerk
Notes: Right elbow as not feeling good, so decided to call it quits. On the plus side, 225 didn’t feel that hard.
Speed: Started at 8.0, finished at 6.0.
Notes: Probably should have warmed up a bit more. This killed me, my heart rate seemed like it went through the roof pretty quickly, then my legs died. First time I’ve done this in a long time. Obviously need to keep it up.
Reintroduced cream and cheese on this day. Felt pretty crappy.
Unschedule rest day.
Feel crappy, sniffly, joints are sore, back is sore. Going to reset to 100% Paleo, just threw out the heavy cream and cheese from the fridge.
The Starting Template and Where That’ll Probably Go
Here’s what I started off with:
Brian PCF WOD Plan
|2||3-5||091209-091227||2 Movements, 3-3-3 Oly Lifting, Submaximal, Max Effort Powerlifting|
|3||6-8||091228-100117||10-24 Sets/1-3 reps; Oly Lift Focus; Max Effort Powerlifting Finishers|
|4||9-11||100118-100207||5×5 Mixed Power and Oly Lifting|
|5||12-14||100208-100228||2 Movements; 3-3-3 Oly Lifting and Max Effort Powerlifting|
|6||15-17||100301-100319||10-24 Sets/1-3 Reps; Oly Lift Focus; Max Effort Powerlifting Finishers|
|7||17+||100320||5×5 Back Squat|
This is all from Rut’s MEBB Template. However, after listening to some of Robb Wolf’s Paleolithic Solution, I think I’m going to stay at the set/rep scheme I’m doing now, which is multiple sets at one or two reps. This is because I don’t really need to gain any mass, I need to get stronger. Less reps at a higher wait should encourage strength gains w/o muscle mass gains.
The overarching principle is that I’m not going to get much better at pullups or double unders, but I’ve got a lot of progress that I can make in Handstand Pushups, Muscle Ups, Running, and Overhead Strength. Also, while I work on those weaknesses, I won’t decline too much at my strengths. I’m also not going to get much better at my weaknesses unless I really focus on them and get after them as hard as I can. I think it might be a good idea.
As if you didn’t know right….
I’m going to throw a few of my top stretches/therapies for the shoulder up over the next few days. This isn’t really long or in depth enough to do a multi-part series, but you get what you pay for.
Stretch Numero Uno – The Oly Lifter Stretch.
Grab a 45 lbs barbell, rack it high on your back with your hands close to the shoulders.
Have a buddy who is preferably bigger than you (more on this in a second). Have him raise your elbows to the limit of your flexibility. Try to really relax the shoulder joint.
Drive your elbows into his hands for 5 seconds, relax, back off for 1/2 second, then he presses your elbows up and stretches the shoulder for 10 seconds. Repeat 3-6 times.
You need someone bigger because as soon as you get your elbows pushed up the first time, you’re going to have a strong impulse to kill your buddy due to the excruciating pain in your shoulder capsule. Bryan R. made the right call for a partner
I’ve been reading some Euclid lately, so let’s start with our givens and move out from there to establish our proof:
-Meat should be delicious
-Alec Baldwin is God
Let us proceed.
Firstly, due to the widespread government price supports for corn, soy and grain and regulation designed to deter competition, nearly all meat sold in America is fed these “staples” which are biologically impossible to survive on (like us eating tree bark exclusively). Hence the widespread use of hormones and antibiotics to keep these animals alive long enough for them to be harvested for their meat.
Secondly, while Joel Salatin and Michael Pollan and the like have showed that you can make money and feed people pasture raised meats, I’m also told that Al Franken was funny once. Lesson: Don’t believe everything you read in People Magazine.
First Conclusion: The reason we put marinade on meat is because we buy the corn/grain/soy fed kind, which tastes like wet cardboard driven over by shaky manure trucks at high rates of speed.
Second Conclusion: That imagery cannot allow you in good conscience to eat anything but pasture raised meat anytime soon.
So since a geometric proof in indisputable, and if you try to dispute it a zombie Descartes will come back to life and eat your brain, then do the following:
-Email Alison, get on her meat buying email distro. She delivers to the box people, this doesn’t get easier.
-Use a good fat of your choice (say these or these), salt, and pepper on your meat. Occasional aromatics will be allowed on certain Zoroastrian holidays. Mess with this system, and Descartes again will eat your brain.
Have been doing a lot of tinkering with this before I rolled it out. I don’t have significant data to back this up, but I have enough that I feel comfortable asking a few folks to give it a try and see what happens. Here are the two plans, they can be done separately, but if you suck at both, go ahead and give them both a try.
Intent: Increase the volume under significant load.
Plan: Do these as pre/post-WOD work, not to be done on days when the WOD calls for pullups or if still recovering from a WOD with pullups. All three days shouldn’t be done in less than a week of time.
Scaling: This progression should be good for everybody in the meaty part of the curve. People with significant upperbody weakness or folks that have a good amount of kipping pullups already will need to scale down/up.
3-5 sets x 10 seconds, Flexed Arm Hang
3-5 sets x 5 Negatives, jump up over the bar, slowly lower down to full extension
Kipping pullup practice with band. Don’t work to failure, just trying to encourage good muscle memory. If you need more than a blue band, sub Adrian’s Kipping Pullup progression on this day.
Handstand Pushups Progression
Intent: Increase volume under significant load, increase range of motion.
Plan: Do these as pre/post-WOD work, not to be done on days when the WOD calls for HSPU or significant pushing movements (ring dips, muscle ups, bench, pushups, press, push press, push jerk) or if still recovering from a WOD with significant pushing. All three days shouldn’t be done in less than a week of time.
Scaling: This progression should be good for everybody in the meaty part of the curve. People with significant upperbody weakness or folks that have a good amount of HSPU already will need to scale down/up.
Death by Handstand Pushups (scaled to DB Press).
Select a fairly heavy weight, you shouldn’t be able to get more than 6 rounds your first time through.
Do one DB Press the first minute, two the second, three the third, etc.
Keep track of rounds + additional reps.
3-5 sets x 30 seconds, Handstand Hold
3-5 sets x 5, Negative Handstand Pushups to greater depth.
I usually do two 45lbs plates with an abmat in between (to cushion hitting my head more than anything).
What I’d really appreciate is some volunteers to try this for a month and get me some data. What I need in the comments for each is:
-Current number of max set deadhang pullups
-Current number of max set kipping pullups
-If neither of these apply, max set of pullups with least amount of assistance.
-Current number of max set HSPU (non-kipping, hands just outside shoulders)
-If this doesn’t apply, max single set of DB Press at 55 lbs for guys, 35 lbs for gals (or a “heavy” weight scaled to your level). You can rest the weights on your shoulders, but don’t put them down.
Please post this baseline data to comments, track your compliance on your personal blog, post to comments again in one month so we can consolidate data.
Post questions to comments.
Just want to put this out there, I’m only done Episode 2, but I’ve subscribed on iTunes and recommend you do the same. More great info from Robb Wolf!