The Complete Archives : Weekly summary
What we were talking about this week : on Google+, Twitter, and the Forums.
Looking At : May 20, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : climbing, links, pain, running
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
Looking At : May 13, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : bodyfat, bouldering, joggling, juggling, ketosis, links, low-carb
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
Looking At : May 6, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : links, sight, workout clothing
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
Looking At : Apr 29, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : links, nutrition, pre-workout supplements
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
Looking At : Apr 22, 2012
posted by Scott Andrew Bird
Filed in : studies
Tags : coffee, conditioning, grip, links, nutrition, sleep
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
Looking At : Apr 15, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : conditioning, juggling, links, nutrition, sleep
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
Looking At : Apr 8, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : ketosis, links, protein
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
Looking At : Apr 1, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : conditioning, links, neck
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
Looking At : Mar 25, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : links, powerlifting
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
- Returning to heavy lifting after a break : got a very interesting question on twitter recently from Powerlifter John Deal. After being away from the iron for 10 years, how do you get back into it?
- Discussion on Neck work : for a very interesting (albeit brief) discussion on neck training, head over to this thread on Google+. Love hearing how people train.
- Retinal tissue grown from stem cells : we looked at some fascinating medical research over the past week including this one. Incredible idea.
- Maik on Fox : Personal Trainer Maik Wiedenbach will be interviewed this Monday (at 9:30 EDT) on Good Day NY, about the 101 Fitness Myths ebook and training in general. Should be a good one.
- Setting up a fitness website : over on the forums we're looking at the process of setting up a fitness website. This started because I'm currently helping a friend of mine (who's a Personal Trainer) do just that, but it's fast becoming an invaluable resource for anyone looking to tackle something like this. Dive in.
NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.
Looking At ...
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : links
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
- Fitness gadgets like the The MOTOActv : as I haven't yet used this one personally, I was very interested to see the brief review on Before You Buy. An unusual device.
- Watching Formula One races online : last week we discussed the various ways to watch the Olympics online; this week we're looking for solutions relating to Formula One. If you're travelling, or the local coverage isn't available, a bit of streaming video is ideal.
- The Subwing : this is a very interesting bit of gear, that combines the feeling of flying with the fun of waterskiing. Watch the video and you'll see what I mean.
- Extreme cycling and jumping : During the week we saw some great mountain biking clips (particularly this one), as well as an incredible jump from more than 70,000'. Yep, 70,000.
- 'Cool hands may help people exercise longer' : on the 'unusual studies' side of things, this one is particularly thought provoking - the idea that some people may be able to exercise longer when their hands are relatively cool. No doubt there'll be a lot more to come on that one.
NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.
Looking At : Week Ending Mar 11, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : links, recovery
- Sleep devices like the WakeMate : in the discussion on 'Sleep as a Recovery Method', we noted several interesting devices and applications to improve your slumber. Of these, a standout is the WakeMate. Very interesting idea.
- The idea that exercise alters your DNA : although it's obvious that a little exercise has numerous physical benefits, it's great to hear that 'altering your DNA' is one of them. Fascinating study.
- Wolfram | Alpha Pro : I've been talking to several people recently about the best ways to analyse all of the health & fitness data being produced by devices like the FitBit, the Withings products and so on. A service that looks ideal for doing just that is Wolfram | Alpha Pro. Anyone here used it?
- How you'll be watching the 2012 Olympics : the 2012 Olympics really isn't all that far away, and I'm trying to decide on the best ways to watch it. Ideally it would include some form of 24hr streaming video that would cover all events at once (I can only watch one at a time, but I'd love to be able to choose which one that is). How's everyone else here planning to watch it? Any streaming services that look promising?
- Various medical discoveries, such as a way to block the body's response to cold : finally, we noted various medical discoveries throughout the week. This one - a way to block the body's response to cold - has massive potential.
NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.
Looking At : Week Ending Mar 4, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : links, quantified self
- Maik Wiedenbach interview : Maik is the World Physique 'Personal Trainer of the Month' for March 2012. You can see the full piece here.
- 'Know Your Own Skin' iPhone app : we noted several very interesting applications for both Android and iOS, including the 'Know Your Own Skin' app (iPhone only for now). Anyone here tried it?
- Fitocracy : Although the site's been around for a while, the addition of various Red Bull challenges has really given it a push. Good stuff.
- Larry Smarr article : this piece in MIT's Technology Review neatly describes why I'm a huge fan of the 'Quantified Self' movement. Very inspiring story.
- Pivothead Video glasses : stumbled across these the other day. Anyone here used them for something like snowboarding or skateboarding videos?
- Ekso selling first exoskeleton : we first saw this a while ago, at a TED conference. Absolutely incredible. Now Ekso (formerly called Berkeley Bionics, if you don't recognise the name) is starting to sell these fantastic devices.
- The 'Truth About Exercise' documentary : I noted this one briefly in the recent discussion on Mike Mentzer. It combines HIT-style training with a new battery of tests and observations; fascinating ideas overall. Would love to hear what you think.
NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.
Not quite 200
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
This week saw more of the rack pull/chin-up work that forms the basis of my current routine, as well as a bit of dumbbell action (the kettlebell is still half-painted, waiting for the rain to stop long enough to finish it off). Not to mention the occasional set on the Total Gym.
I've been using a double overhand grip for the pulls for a few weeks now, and I've almost caught up to my previous alternate-grip levels. The humidity saw the chalk come out right from the start, but it was only at 200/440 that I was forced to don the belt, and mix up the grip. Nearly got there.
More frequent, less frequent
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
This week I learnt two key facts about my training. The first is that I need a little more of a break between heavy deadlift sessions (and lighter ones never seem to work). Both between the pulls and the other exercises in that session, and between the workouts themselves. A week or so seems reasonable; at least more reasonable than the current 2 days.
The second is that my left hand seems to be catching up in crucial areas of grip strength. One of the areas in which this is most easily seen is in the one-armed bar hangs; which have been fairly straightforward with the right arm but nearly impossible with the left. Until this week, that is. Looks as though the one-armed chin-up quest is still on track.
Other than that it was a regular dose of the usual players - bodyweight, kettlebell and grip work. And a healthy dose of '70s rock.
First week of chin-ups
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
As you can see from the photo, it finally stopped raining here long enough to begin painting the kettlebell (still a fair bit of work to do before it's ready for the contest). Also this week :
I seem to be inadvertently preparing for a Tactical Strength Challenge, with the deadlift, kettlebell work and chin-ups comprising the bulk of my training at the moment. Plus a good bit of grip work.
The deadlifting sessions are still done largely according to feel (although a couple of ideas suggested recently by John may form the basis of a more structured routine). Rack pulls of various heights, different grip widths (all of them done double overhand), plenty of chalk and a healthy dose of obnoxious music. Beautiful.
The chin-ups followed Week A of the new routine, which focuses on the two-handed stuff. The only minor change may be the lat work - at least the bent rows performed between sets - which may end up forming a separate accessory period. All the chin-ups, followed by all of the lat exercises.
As for the kettlebell, well it's out of commission for a couple of days (until the painting is complete). Looks like it's back to the dumbbells for a bit.
Back on the bar
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
It's a great feeling to be back on the chin-up bar again. This week I kept it to short sets (3-5 reps) of common-or-garden bodyweight chin-ups and pull-ups. These were interspersed with moderate (60-70kg) bent rows. Just enough to test the endurance.
I decided to re-evaluate my training for the one-armed chin-up (OAC). This doesn't mean abandoning the project by any means; simply doing things a little differently. There were two pieces of information that appeared during the week which proved particularly timely.
The first of these was the post on Rif's Blog regarding training of the kettlebell snatch for the SSST. A similar approach seems reasonable here; in particular the change up from several short to a couple of long sets.
The second was an email from Chris which mentioned a great-sounding routine in Ross Enamait's book Never Gymless. I've only skimmed the book so far, but it looks great (full review shortly).
I'll post an updated routine shortly, but it's essentially short, weighted sets (of chin-ups and pull-ups) on most days, with a couple dedicated to the one-armed stuff. There's also a small amount of kettlebell training in there, a healthy dose of rack pulling and some hand, grip and wrist work in various formats. Including the fingertip push-ups - love them.
The quest for the one-armed chin-up begins
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
Recently I decided to embark on the serious - and quite possibly lengthy - journey to achieving a full-range one-armed chin-up. If you've ever grabbed the bar with one arm you'll understand just how long a quest that can be. They're not exactly easy things.
Bdckr, who successfully embarked on this same quest some time ago, offered the following advice :
Offset chins with weight helped the most. Instead of using a towel, I used a rope tied to the bar, with knots tied off starting at 18" below the bar, and every 6" after. The rope helped me get a better feel for the kind of rotation that happens using only one arm, while the extra weight helped develop the pulling strength. Tying knots made it easier to measure progress i.e. 1st knot, 2nd knot, etc.(like fist lengths on a towel in the Dragondoor article). Once I got to 4 reps on the 4th knot, I started again at the 1st knot with extra weight.Having a weight vest (instead of weight hanging off a belt) was useful, since I could do regular and offset chins (the concentric portion) as fast as possible without worrying about the weight banging around.
Grippers and one arm dead hangs (with or without extra weight) were good. Nothing worse than feeling like you're slipping off the bar.
The workout structure was chins twice a week: one higher volume weighted 2 arm chin workout, and one low volume higher intensity 1 arm training.
This fits in well with other things I've heard and read over the past couple of years, and the notion of a bi-weekly chin-up session definitely appeals. Very much looking forward to it.
The exercises
I'll hold off on creating a formal routine until I've had a chance to test out a few of the exercises. These include fun things like one-arm dead hangs, pulley/rope/finger assisted chin-ups and a bit of kettlebell military pressing. Should be good.
Further reading
A couple of articles on the one-armed chin-up are definitely worth a solid read :
The One-Arm Chinning Guide
Jack Arnow and Alexander Lechner
This is a superb article, and a must-read for anyone considering the one-armed chin. Whilst there's obviously a great deal of strength involved in the exercise, the one-armed chin-up also comprises a good deal of technique. This article goes into detail on precisely that.
The One Arm Chin-up/Pull-up
Jim Bathurst
If you haven't ventured over to the Beast Skills site before, you're in for a treat. Quite simply, Jim knows his stuff. Brilliant.
The magic 50 - weighted
posted by Scott Andrew Bird
Filed in : Weekly summary
One of my mid-term goals is the completion of a full range one-armed chin-up. Prior to that I'd like to knock off 50 reps (in a single set) of the standard two-armed variety; although I'm not sure how much carryover there will be. Still, it's a good start.
This week has again centred around the first part of this goal - the ability to complete 50 reps of bodyweight chin-ups. As with last week, I gradually added weight to a few of the sets; culminating with 5×10@+5kg yesterday. That was more than enough to make sure the lungs were working.
My current strategy is two pronged : the weighted 'magic 50' (as above) will alternate with the heavy rep days (working up to a max triple or double), with a day of rest in between. The rest days (from chin-ups, at least) are filled with brief 'normal' workouts; a few rack pulls here, a few floor presses there. Only time will tell how effective this is.
Once I can manage 5×10@+20kg, I'll switch to increasing reps on the standard bodyweight chin-up. I'd guess it'll be starting from 20-30 by then.
Week in the Heat
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : bodyweight, chin-up
With the extreme temperatures (up to almost 40°/104°F) this week I kept away from the heavy stuff, content with the occasional dose of bodyweight exercises. These took the usual forms of Total Gym work, Hindu squats and of course chin-ups.
On the chin-up front I'm gradually increasing the weight; this week it was primarily triples with 10kg/22lb on the belt, next week it should be something more reasonable. I can almost feel the cool breeze now.
Hot, Damn Hot
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
I think several years (6 in total) of living in the UK has lowered my idea of just what a hot day is. Much of the past two weeks has been above 30°C (86°F), and I find myself drowning in sweat much earlier in the workouts. Time to switch to evening workouts I think.
After reading Mike Boyle's piece Strong Athlete, Zero Injuries I've been contemplating the Front Squat a little more than usual. I decided to get comfortable with the Clean Grip first, so the Hang Clean's rapidly becoming my new friend. Now I just need to work on the technique (which currently resembles a reverse curl).
Thursday
Stopped early due to sore wrists (which I imagine is simply from not being used to the movement)
Hang Clean 2×10@20/44, 2×10@30/66
Front Squat 10@30/66
Friday
Sore wrists again - switched to Hack Squat
Hang Clean 5@30/66
Front Squat 2×10@30/66
Hack Squat 2×20@60/132, 2×10@80/176
Saturday
Pull-up (wide grip) 10@bw
Sunday
Hack Squat 2×10@80/176
Monday
Chin-up 15,15,12 @bw
Hang Clean 4×10@20/44, 2×10@25/55, 2×10@30/66
Tuesday
Rack pull (3 holes, sumo) 2×20@60/132, 2×10@80/176
Suitcase deadlift 5@60/132 (each side)
Wednesday
Hack Squat 10@80/176
Total Gym work
Chin-up 2×5@bw, 5×3@+10/22
Somewhere between 3 and 4
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
After reading Alberto's comment this morning on last week's 3 finger chins, I decided to try a few more. I was curious to find out just when things switched from a comfortable 20-30 (both hands, normal grip) to 3 (2 fingers plus thumb, each hand).
The answer, perhaps a little surprisingly, is somewhere between 3 and 4. 4 fingers (well, 3 plus thumb - little finger tucked under the bar) is fairly comfortable, and feels similar to a regular supinated grip. 3 (2 fingers plus thumb, both little and ring fingers tucked) on the other hand is difficult. My grip just gives way.
What does this show? That :Now, for the rest of the past week :
Thursday
The magic 50 once again. Regular, close-grip chins.
Chin-up 10,10,10,10,10 @bw
Friday
Total Gym work
Hack squat 4×10@60/132, 2×10@80/176
Chin-up (sternum) 3@bw
Saturday
A lethargic set of chins.
Chin-up 5@bw
Sunday
Almost in Zombie mode. Even the lure of rack pulls proved insufficient.
Monday
Not quite as tired. Yesterday's rack pulls called.
Rack pull (4 holes showing, sumo, dbl o'hand) 2×20@60/132, 2×10@80/176, 2×5@100/225, 2×5@120/264
Tuesday
Various Total Gym work.
Wednesday
The scheduled session postponed a day. Only chin-ups for now.
Chin-up 5@bw
Chin-up (4 fingers) 5@bw
Chin-up (3 fingers) 2,1 @bw
Rack pulls, shrugs and other fun things
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
This week seems to have included fewer chin-ups (although a couple of variations did make their presence known) and more rack pulls. Why? Because they're fun.
Thursday
Assorted bodyweight work.
Friday
3-finger chin-up (2 fingers + thumb) 3@bw
Total gym work
Hanging knee raise 2×20@bw
Rack pull (bottom pins, snatch grip) 2×10@60/132, 10@70/154, 10@80/176, 10@90/198
Saturday
Assorted bodyweight work.
Sunday
Hot, dry, smoky and without power. Bushfires nearby. Not the ideal conditions for a workout - it can wait.
Monday
Dimel dealift 4×10@60/132
SLDL 4×10@60/132, 2×10@80/176
Hanging knee raise 4×20@bw
Tuesday
Gorilla chin 10@bw
Rack pull (bottom pins, snatch grip) 10@60/132
Shrug 10@60/132, 10@80/176, 10@100/225, 10@120/264, 10@140/315
Wednesday
1.5 hand chin-up (2nd hand on wrist) 1@bw (incredibly disappointing, need to do more grip work)
Rack pull (3 holes) 2×20@60/132, 2×10@80/176, 2×10@90/198, 2×10@100/225
Suitcase deadlift (each side) 10@30/66
Shrug 10@100/225, 5@120/264
First Week of Workouts on Biphasic Sleep
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : biphasic sleep, grip, Old-Time Strength, recovery
In fact, two of the things that have become clear so far (with regard to the biphasic sleeping):
I eat a lot more. Previously there was a solid block of time (as much as 8 hours) without eating (apart from the occasional nocturnal shake), plus an hour or so at each end of this with little or no food. With the longest period of sleep now 4.5 (occasionally 6) hours, this limitation seems to have vanished; breakfast is now earlier, a late supper is now later, and there are more meals inbetween.
Late afternoons / early evenings are now possible workout times. Apart from the fact that it's really starting to warm up here now, scheduling a deadlift session just before a dose of carbs and a nap just feels right.
As for muscle recovery, general feelings of being alert/sleepy, focus during workouts - the biphasic sleeping doesn't seem to have changed things at all. Definitely a good thing.
The week that was - magic 50 take II
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
I kept things fairly light this week as it coincided with the adaptation phase of the biphasic sleeping test. Still, the volume is gradually climbing.
Thursday
Chin-up 10@bw
Chin-up10@bw/Bent row 10@40/88 superset 4
Push-ups 10@bw
Friday
Hindu squat (sumo) 50@bw
Squat 10@20/44, 10@40/88
Calf raise 2×10@bw
Step-ups 10@bw
Saturday
Left wrist in pain following Hack Squats. I suspect they simply revealed - rather than caused - it.
Hack squat 2×20@40/88, 2×20@60/132
Chin-up / Pull-up (medium grip) / Pull-up (wide grip) superset 5,5,5 and 5,5,5
Sunday
Wrist still in pain from yesterday. Tried a couple of things then decided to stop before it got any worse.
Bent row 10@60 / Chin-up 10@bw superset 1,1
Shrug 20@60
Monday
Ahh, rack pulls. These didn't seem to bother the wrist at all.
Hanging knee raise 4×20@bw
Rack pull (4 holes showing - about knee height) 2×10@60/132, 2×10@80/176, 2×5@100/225, 2×5@120/280, 2×3@140/315
Shrug 5@140
Tuesday
The magic 50 again (this time with evenly-sized sets). Rest breaks dictated by heartrate rather than time.
Chin-up 10,10,10,10,10 @bw
Wednesday
If 'Floor press lockouts' sound like a strange combination, remember that I haven't got a bench at the moment. It's the floor or nothing.
Push-up 2×20@bw
Floor press lockout 2×20@20/44, 2×10@40/88, 2×10@60/132, 2×5@80/176, 2×5@100/225
Triceps raise 2×10@20/44
The magic 50
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
Although there was a little more time spent with the heavy stuff this week, most of the workouts seemed to be of the bodyweight conditioning variety. Apart from Monday's deadlifts that is.
Friday Squat practice
The regulars : Hindu squats, calf raises, step-ups and light squatting.
Sunday DE Bench
Bodyweight routines - primarily chin-ups and push-ups.
Monday ME SQ/DL
Aside from a few sets of Hanging Leg Extensions, today's brief workout focussed on rack pulls (from the lowest pin setting), alternating between a narrow double-overhand and a snatch grip.
Rack pull (dbl o/h grip) 20@60/132, 15@80/176, 2×5@100/225
Rack pull (snatch grip) 20@60/132, 15@80/176
Wednesday ME Bench
Decided to do 50 chinups (over several sets, with very short breaks). Perhaps the most interesting part of this is the significant drop-off after the first set : only 7 on the second. Will try doing the first set to failure next time (still well short of the 50 target).
Chin-up 20,7,6,4,4,4,5 @bw
Chin-ups and a few other things
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
I don't need much more of an indicator that I'm feeling less than 100% than missing a scheduled deadlift workout. That's exactly what happened on Monday, and with today's session also absent it feels like I've done little this week other than chin-ups.
Friday DE SQ/DL
Another squatting practise session similar to last week's. A combination of quad/shin stretches, step-ups (great little conditioners), Hindu squats and light bar work. Not bad at all.
Sunday DE BENCH
I decided to try my hand (hands, I guess) at tactical chin-ups; adding a lengthy pause at the bottom of each rep. This makes quite a difference, and I was certainly recycling the room's air afterward.
For some reason shrugs appealed, although working up to the point of grip failure didn't bode well for the rest of the workout. Decided to call it a day there and concentrate on Monday's session.
Chin-up (tactical) 5,4 @bw
Shrug 10@80/176, 10@90/198, 10@100/225, 10@110/242, 10@120/264, 5@130/286
Monday ME SQ/DL
How much did Sunday's shrug-fest take out of the upper back? A quick bout of chin-ups seemed like a good test. Not a good result.
Chin-up 13@bw
Wednesday ME BENCH
Things still didn't feel right following a few sets of chin-ups (the magic 50 still eludes me here).
Chin-up 10,10,10,10 @bw
Seiza me
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
With my less-than-perfect squat form in mind this week, on came the gradually increasing sessions of stretching, calf work and attempts at re-learning Seiza.
Friday
I've decided to shift Friday's training focus slightly to relearning the squat. This includes copious amounts of static stretching (primarily shins and quads), calf work and quad work. Not to mention a bit of light squatting.
Hindu squat (sumo, slow) 50@bw
Various quad stretches
Calf-raises (bodyweight only)
Seiza (off/on for 5 min periods)
Step-up (various heights, bodyweight only)
Light squatting
and repeat...
Saturday
Well, the intention was certainly good. I'd planned on trying out the Inman Mile (a mile-long walk whilst carrying your bodyweight) - and readied a couple of 40kg dumbells. The yard includes a 10m uninterrupted stretch of lawn; all looked good. Until a few laps later, that is - that's all it took for my hands to tell me that my grip wasn't going to last anywhere near a mile.
A few impromptu sets of Farmers Walks it was then.
Sunday
I shamefully admit that time got the better of me. After fattening up the chinning bar there was only time for a brief session :
Chin-up/bent row superset 3× 5@bw + 10@40/88
Monday
The early signs of a cold appeared, but certainly not enough to cancel the workout. Especially on a day when rack pulls were on the agenda.
Hindu squat 2×25@bw
Hanging knee raise 2×20@bw
Rack pull (3 holes - below knee, double overhand, sumo) 2×15@60/132, 2×10@100/225, 3@140/315 (grip still feeling the impact of Saturday's Farmers Walks), 10@100/225
Waiters bow 2×20@10/22
Shrug 2×10@100/225, 2×5@120/264
Wednesday
Still carrying a frustrating - though not particularly severe - cold, I decided to keep today's session reasonably brief. It looked something like this :
Chin-up 10,10,10 @bw
Floor press / floor press (close grip) - supersetted 10@40/88, 5@60/132
Dip 10,10,10 @bw
Trying hard to kill the shoulders
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
This week began awkwardly, with the shoulders somewhat tired following the impromptu weighted chin-up test. The chin-ups themselves were fine, but a less-than-perfect rep in the subsequent overhead press work gave me some immediate - and negative - feedback. Fortunately the presses were being done kneeling in a power rack (the rack isn't tall enough to do them standing), and there wasn't too much weight on the bar. Just enough to make a suitably alerting noise.
Friday
DE SQ/DL. The squat is not exactly my favourite exercise, and I'll switch to deadlifts more than happily. On Friday, however, I decided to test the shoulders (squatting always seems to be a good shoulder-pain indicator); quickly discovering that they weren't too bad at all.
My depth, however, was another story.
Sunday
DE Bench. Started with a few thumbless pull-ups off the back of the rack, which was nice and slippery. Moved over to the chinning bar proper for some hand-over-hand stuff (from memory there's a bit of this on one of the Sonnon videos Jim pointed to recently), before falling to the floor for some presses. Good fun.
Pull-ups (thumbless, back of rack) 3
Hand-over-hand work on chinning bar
Bench press 2×10@40/88
Bench press (close grip) 2×10@40/88, 9×3@60/132
Band pressdowns - blue and green, high reps
Monday
ME SQ/DL. Back to the rack pulls, this time one hole lower than last week (about knee height). Used a sumo stance and double overhand grip for all but the last couple of sets (switched to conventional stance, alternate grip). Worked up to a single at 160kg, which is still well short of previous levels, but much stronger than pulls of the last fortnight.
Hindu squat (sumo stance, heels remaining on ground - slow) 50@bw
Hanging knee raise 4×20@bw
Rack pull (knee height) 2×15@60/132, 2×10@100/225, 2×5@120/264, 2×3@140/315, 1@160/352
Wednesday
ME Bench. With the funniest thing I've heard all week being the insult 'imaginary lat syndrome' (not directed at me, I hasten to add) I decided to return to the bent row/chin-up supersets. This time it was 5 bodyweight chins, immediately followed by a set of 10 bent rows at 40kg (felt too light at first, but was quite enough after a few sets with very short breaks. Only 3 rounds this time - I suspect including a couple of sets of chins in the warm-up wasn't the wisest move.
Bench press (close grip) 2×10@40/88, 2×10@60/132
Chin-up/bent row superset (only 10-15sec break between supersets) 3× 5@bw/10@40/88
Anconeus sidekick - light weights only, just trying them
Band pressdowns - blue and green, high reps
Volume before new maxes
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip, Old-Time Strength
This week has seen the workout volume steadily increase, although the weights were around the same as last week's. Everything feels as though it's slipping neatly into place.
Bud's comments last week on squatting provoked a last-minute substitution: the scheduled bottom-up squats were replaced with a few sets of Jefferson lifts. These were performed as per Bruce Lee's The Art of Expressing the Human Body (with more emphasis on the thighs than the lower back) - a good change. I worked up to three plates per side before the grip decided to call it a day.
Bottom-up squat 4×10@40/88
Jefferson squat 10@60/135, 10@80/176, 10@100/225, 1@140/315
Waiter's Bow 2×25@10/22
The bench presses (floor pressing once again) were accompanied by more back, bicep and wrist work; in the form of chin-ups, rows and curls, looking something like this :
Pull-up (medium grip) 10@bw
Barbell curl 20@20/44
Chin-up 5@bw
Zottman curl (both sides together) 20@6.5/14
Floor press 2×10@40/88, 9×3@60/135
Bent row 10,8 @60/135
The deadlifts were high rack pulls (I'll be lowering the starting height each week or two), and were all done double-overhand, sumo:
Gorilla chins 10@bw
Waiters bow 20@10/25
Rack pull (5 holes showing, above knee height) 2×10@60/132, 2×10@80/176, 2×8@100/225, 2×5@120/264, 3@140/315
Shrug (with hold on last rep) 2×10@100/225
First week back
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
It's great to be in the rack once again. I'd almost forgotten what it's like to be sore all the day following a workout - something which I've experienced a few times this past week.
In addition to numerous impromptu sets of chin-ups (the bar calls out each time I pass the doorway), the outlined routine has been followed; up to the main lifts anyway. The items dropped (if time is limited or I've managed to wear myself out on the main lifts) are accessory exercises. The volume should pick back up over the next couple of weeks, and these should become regular players.
As well as assorted ab work, plyometrics, bodyweight exercises and a few sets of band moves (no kettlebell swinging this week); the primary lifting has consisted of :
Squat 8×2@60/132
Floor press 2×10@40/88, 9×3@60/132
Deadlift 2×10@60/132, 2×8@80/176, 5@100/225, 3@120/264
With the deadlifts, these were done from the lowest pins (wooden floor) with a few layers of rubber matting inside the rack to make up most of the height difference (probably still an inch or two off the floor). Sumo stance and double overhand grip throughout.
Total Gym 1000
posted by Scott Andrew Bird
Filed in : Reviews
Tags : bodyclock
With the jetlag associated with moving through a dozen timezones in less than two days comes a strong desire to do any sort of strength training available - even at odd times. As it'll be a few weeks before I again find myself with a rack at my disposal, I'm giving my dad's Total Gym 1000 a bit of a test.
If you haven't seen the Total Gym (usually on TV as an infomercial squeezed between various ab machines), it looks similar to an incline bench with a sliding pad, and cables + pulleys to move the pad up and down the guides. Although plates can be added via an optional accessory, the standard for most of the Total Gym machines is body weight.
This machine blends the cardio and strength training components, and seems like a great way of maintaining (or developing in my case) a good level of GPP. As the angle of the slide is adjustable, it's also an excellent way of building up to handstand pushups. Fun stuff.
A is for Asbestos
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : diet
Last week it was discovered that our house had at least a trace of asbestos (in the kitchen, no less) and I vacated the place for a few days whilst things were being cleaned up. I hadn't realised until then just how common a problem it is in Scotland; asbestos wasn't completely banned from use as a building material until 1999, and many houses built during the 1950s - 1980s stand a good chance of having it in some form. At least it wasn't as widely used in our house as it could have been.
With the weather finally starting to get into t-shirt mode, it seemed like a perfect opportunity to visit a couple of the 'places to see before I leave the UK' - this time South Queensferry (now most famous for the local bridges across the Forth - engineering masterpieces) and Stirling (raise your hand if you've ever seen Braveheart). Photos shortly.
In terms of exercise - ostensibly what this site is all about - it was a case of a morning bout of push-ups and Hindu squats (these seem to be staples now), prior to a nicely fattening full cooked breakfast. There's something about staying in Bed + Breakfasts that seems to demand that kind of diet.
Week 4 : slackness
posted by Scott Andrew Bird
Filed in : Weekly summary
I hate to admit it, but this week I seem to have joined Steph in the world of slackness - at least as far as weight training is concerned. It's incredible how slothful you can feel following a week without deadlifting; only sporadic bodyweight sessions kept things from getting completely out of hand.
Time to crank up the volume and get back into it...in the meatime, here are a couple of pieces which appeared during the week :
Converting to Sumo Deadlifting: How I Made It Work for Me
Marc Bartley
This is an excellent look at how short arms and a long torso are not the ultimate weapons in the deadlift. South Carolina Barbell's Marc Bartley discusses the differences between US and European pulling styles, kettlebell training for the deadlift, and adjusting the sumo stance a little. Overall, a great read.
Barefoot and Sledgehammer training
Martin Rooney
We train the hands, so why not the feet? According to the Parisi Speed School's Martin Rooney, the feet are just as - if not more - important. In this audio interview (.mp3, 5.7 mb) he details exactly why.
The interview also touches on the topic of sledgehammer training for athletes, and how Rooney uses it in similar ways to modern Clubbell routines.
21st century eating
Dave Barr
Strength athlete and coach Dave Barr explains why eating every 3 hours is so last century.
Week 3 : Fat-melting lasers, how to make a sandbag, and Cosgrove strikes again
posted by Scott Andrew Bird
Filed in : Weekly summary
The closer I get to relocation, the more hectic the weeks seem to become. A large part of this is the mad rush to see and do as much as possible prior to departure (which I should probably have been doing in any case, but no-one ever does). Still, sporadic deadlift and bodyweight sessions kept things ticking over nicely. Not to mention a ridiculous amount of walking.
Also this week...
Fat-melting lasers
On Monday the BBC reported of a series of experiments at the Massachusetts General Hospital involving pig fat, skin and a laser. The aim was to demonstrate the plausibility of remotely melting away the fat, without harming the skin.
Although the tests were successful, it could be several years before similar studies are done on human volunteers.
How to make a sandbag
This is definitely on the to-do list for shortly after I relocate. Alberto pointed me recently to the Ultimate Sandbag (recently reviewed on T-nation); but at $70 I'll probably end up making my own. It's more fun that way in any case.
When it comes to the home-made variety, there's no shortage of available instruction. The first I came to was that by Ross Enamait (.pdf, 424kb), which includes links to suppliers of the bags involved and photos illustrating the various stages of construction.
Cosgrove strikes again
Alwyn Cosgrove is fast getting a reputation for writing exercise routines that don't look too threatening at first, but are utterly brutal when attempted. His latest piece on T-nation is no exception.
Week 2 : a bodyweight blend, a new way to drag a sled, and Tate reactivates the training journal
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : diet, grip
This week's weather seemed to mirror the constantly changing mix of photography and weight training. As far as the weight training went, the rack sat gathering dust whilst I squeezed in any exercise I could.
Bodyweight blend
As much as possible, I train in the afternoon. Those who believe in the intricacies of workout timing may see the benefits of peak strength and a greater pain threshold; it just happens to coincide with my available free time. Plus the fact that I've been awake for several hours, and have eaten a few times.
For one reason or another, this just hasn't been possible over the past week. To partially combat this I've been doing impromptu sets of familiar bodyweight exercises - a set of 50 pushups here and 100 hindu squats there. It adds up.
Over the next couple of days (weekends are always great for this sort of thing), I'll work out a structured routine - mainly focused on bodyweight stuff for now (more boxes in the garage - the rack is still accessible, but only just). Probably along the lines of my travel routine.
Grip training with a sled
The current backyard covers all of about 2 metres before a change in level (plus a brick wall, rocks or some other obstruction); so the art of sled dragging will have to wait for a larger space. In the meantime, I noted an idea from Bud Jeffries on combining grip training and sled dragging.
Pull the sled with a towel. Nothing more sinister than that (although I immediately began thinking of using rope, which would also have a great impact on grip). By varying the length/type/folds of the towel, as well as the numerous ways to drag the sled, a surprising variety of exercises appears. Yep, a sled is on the list of toys to get once I have somewhere to test them out.
Reactivation
The world of Dave Tate - at least the public side of it - is beginning to become clear. The latest set of major changes began with the article Gluteal Amnesia - The Dave Tate Story, which told the tale of the state in which Tate found himself after 23 years of competitive powerlifting. Suffice to say it was far from ideal.
Fast forward to John Berardi's recent revelation that he's helping Tate clean up his diet (also in a sorry state). What prompted these changes? Tate's latest article on EFS explains it all.
The upshot is that everyone gets to watch a fairly radical transformation take place, courtesy of the re-activated Dave Tate Training Log. Not to mention the numerous benefits that Tate himself will no doubt reap from the process.
Weekly round-up : Too many boxes, hindu squats and dead bugs
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : diet
After a few unusually (but pleasingly) busy weeks it seems like an appropriate time to switch back to a weekly workout summary, plus sporadic posts as other things appear. Unfortunately that means that the magical 500th blog post may be some time in coming, but there you have it.
For starters, here's a look at the past week.
It's in there somewhere
With the house renovations now in full swing, I've moved a lot more stuff into the garage so there's enough room to do them. Unfortunately this makes getting to the rack somewhat awkward, but it's in there somewhere. If you've ever wondered just how small a garage gym can get, here's your answer.
This has meant two things. Firstly, everything that involves the iron also involves the rack. There simply isn't room for anything else. Deadlifts are back to extremely low rack pulls (off the bottom pins), and all squats are box squats using the bench (slightly above parallel).
Secondly, as it's a frustrating climb around the outside of the rack just to put plates on the bar, many workouts have been of the bodyweight variety. This never feels like a 'second best' option; as long as there's a bit of iron being thrown around as well. More like a combined cardio/strength workout, or a GPP session.
From next week I'll note exact sets/reps for the bodyweight stuff, but it's pretty similar to the routine I did some time ago whilst travelling.
Return to a mixed diet
Publicly giving up/restarting coffee drinking is only part of a much larger dietary change - removal of everything from my 'banned' list. I tend to avoid things that are obviously unhealthy anyway, and removing the restrictions simply means I'm not tempted to have something despite knowing I shouldn't. It doesn't mean I'm turning into Dave Tate.
Reading
If you're looking for a couple of articles to keep you going over the weekend, try these.
Core Training for Smart Folks
Mike Robertson
Activate the abs and glutes with an interesting range of lower body exercises.
Understanding Supplemental Exercises: The Deadlift
Mike Robertson
A superb look at identifying weak points in your deadlift, and picking the appropriate supplemental exercises to correct them.
Now, time to wade through those boxes again... deadlifts await.
Teaching the chin-up
posted by Scott Andrew Bird
Filed in :
With my flatmate's return from a christmas vacation it was time to start his foray into the wonderful world of the chin-up. With his initial goals as much size as strength related, chin-ups seemed like a perfect match for upper back development. A few extra inches on the biceps is a great bonus.
The progression towards complete - and strict - chin-ups began with a couple of sets of slow negatives, geting into position above the bar using a chair, which was subsequently removed.
The next phase featured me supporting his ankles whilst a complete set of chin-ups was executed, using minimal assistance from the legs. For a final set only one ankle was supported.
Shouldn't be too long before unassisted chin-ups are squeezed out on a regular basis. The dipping belt is already eyeing another victim.
Chin-up (negatives) 5@bw
Chin-up (2 ankles supported) 5@bw
Pull-up (negatives) 5@bw
Pull-up (2 ankles supported) 3@bw
Pull-up (1 ankle supported) 2@bw
Total time : about an hour
More frequent notes
posted by Scott Andrew Bird
Filed in : Weekly summary
Just a quick note to mention that weekly summaries have been replaced by more frequent logs of the workouts themselves. Have a look through the workouts category to get an idea of recent training sessions.
Weekly summary
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : abdominal
This week I increased the intensity of each workout, whilst following the same pattern overall. This was achieved in two primary ways :
- The bike sessions are now down to 30 mins, with resistance changing every 5 minutes. This is proving far more sweat-inducing than the previous longer sessions with fewer changes.
- The weight sessions are now based around an increasing weight/reducing rep mentality. Overall the session times are around the same, even with the increased workload of constant weight plate changes.
Other changes :
- I am now using a quick abdominal workout as a warm-up for weight sessions. This seems far more effective than the previous bike sessions.
- A little forearm training has made its way into Thursday's arm sessions.
Overall, it was a good week.
Week 6
posted by Scott Andrew Bird
Filed in : Weekly summary
Well this is a first. I've managed to complete a fortnight without changing the routine, apart from the expected increases in duration/resistance; and a 15km walk I slipped in there.
Now that the gains are becoming measurable in terms of size and weight (initially it was just the overall feeling of doing some good) I am beginning to notice the ease of gaining upper body mass compared to lower. Time to restructure the workouts I think.
Week 5 of weights
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
This week I reduced the daily cycling warm-up to 10 minutes, and added short (20 min) routines for legs and abs - 3 days per week each. I've also removed the ab exercises from the Sunday weights routine as they are now covered in these short routines.
The schedule now looks like this :
Sunday
10 mins cycle (morning)
Ab routine (bodyweight only)
Legs
Barbell Hack
Romanian Deadlift
Hamstring curl
Monday
10 mins cycle (morning)
Leg routine (bodyweight only)
Cardio
45 mins cycle
Tuesday
10 mins cycle (morning)
Ab routine (bodyweight only)
Chest, Shoulders, Triceps
10 mins cycle
Incline barbell press
Flat bench barbell press
Close grip bench press
Upright row
Lateral raise
Wednesday
10 mins cycle (morning)
Leg routine (bodyweight only)
Cardio
45 mins cycle
Thursday
10 mins cycle (morning)
Ab routine (bodyweight only)
Back, biceps
15 mins cycle
Push ups
Bent-over barbell row
Dumbell row (L+R)
Barbell shrug
Barbell curl
Friday
10 mins cycle (morning)
Leg routine (bodyweight only)
Cardio
45 mins cycle
Saturday
10 mins cycle (morning)
I'll add light weights to the short morning routines as my strength increases.
Nearly a month in
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : grip
This week I modified the routine a little, varying the weightlifting exercises as well as adding a daily dose of cycling. This is a 15 min warm-up in addition to the longer sessions.
Sunday
15 mins cycle (morning)
Legs, abs
Barbell Hack
Romanian Deadlift
Hamstring curl
Reverse crunch
Traditional crunch
Monday
15 mins cycle (morning)
Cardio
45 mins cycle
Tuesday
15 mins cycle (morning)
Chest, Shoulders, Triceps
10 mins cycle
Incline barbell press
Flat bench barbell press
Close grip bench press
Upright row
Lateral raise
Wednesday
15 mins cycle (morning)
Cardio
45 mins cycle
Thursday
15 mins cycle (morning)
Back, biceps
15 mins cycle
Push ups
Bent-over barbell row
Dumbell row (L+R)
Barbell shrug
Barbell curl
Friday
15 mins cycle (morning)
Cardio
45 mins cycle
Saturday
15 mins cycle (morning)
On the motivation front, there are no problems so far with regard to doing the exercises. If anything, there's a tendency to want to train longer - I'll keep the increases gradual though. An extra 15 mins of cycling per day is probably enough for one week.
Week 3
posted by Scott Andrew Bird
Filed in : Weekly summary
This week I increased the duration of each cycle session to 45 mins, comprising of 15 mins each of level 6,3 and 5. This is noticeably more tiring than previous weeks.
I bought a couple of 2.5 kg plates for the various dumbell exercises requiring lighter weights than I currently have (the lightest plate I had before then was 7.5kg). This is definitely much better than using the bars alone. Also picked up a curl bar, which is now worth using (even with the light weight plates).
One of the noted benefits so far is an increase in weight. I've been pretty much the same size and weight for the past 17 years, and I've managed to put on 2kg in the past three weeks. As long as that's due to an increase in muscle, rather than fat, I'm reasonably happy.
Week 2 of the weights
posted by Scott Andrew Bird
Filed in : Weekly summary
This week I followed the same routine as last week, increasing the weight for a couple of exercises (I started well under, until I was satisfied with the form of each movement). I also started to vary the resistance of the cycling during the ride, opting for 10 mins at each of levels 6,3 and 5. This is far more tiring than maintaining constant resistance for the entire duration.
I also began experimenting with the music I listen to during the workouts (watching DVDs is fine whilst cycling, but I wouldn't try it whilst lifting weights), and have so far favoured the work of Marilyn Manson, The Offspring, System of a Down and Nine Inch Nails.
Start of the Weights
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : abdominal, routine
After talking to a few friends of mine (all of whom are much fitter than I am) and reading up on the pros and cons of various weight training methods, I established a routine which consists of the following :
Sunday
Legs and abs
Romanian deadlift
Overhead squat
Split squat - left leg
Split squat - right leg
Hamstring curl
Leg extension
Abdominal crunch
Monday
Cardio
Exercise bike
Walking
Tuesday
Chest, shoulders, triceps
Incline dumbell press
Flat bench press
Seated dumbell shoulder press
Single arm French press - left arm
Single arm French press - right arm
Wednesday
Cardio
Exercise bike
Walking
Thursday
Back, biceps
Bent-over barbell row
Push-ups
Seated incline dumbell curl - left arm
Seated incline dumbell curl - right arm
Friday
Cardio
Exercise bike
Walking
Saturday
Rest day
Walking
All of the weight routines are preceded by 10 mins on the bike (level 3) - just to warm up. I also do stretches prior to each exercise - specific to the muscles I'm about to work. The routines end with a bit more warm-down stretching.
Unfortunately the 50kg set of plates I got with the bench doesn't include any small weights (the lowest is 7.5kg), which means that some of the exercises are done using bars/body weight only for now.
The Bench Arrives
posted by Scott Andrew Bird
Filed in : Weekly summary
This week started slowly, will illness keeping me off the bike for 4 days. On Thursday I was back to the 30 mins / level 5 routine, and pleasantly surprised when the bench/weights I ordered a couple of weeks ago arrived somewhat unexpectedly.
It's a fairly standard Marcy bench, with leg press and preacher curl extensions. I also got a barbell, a pair of dumbells and 50kg of weight plates. Should be enough for now.
Assembling the bench took a couple of hours, and was a mini-workout in itself. The instructions weren't all that much different from the ones for the bike; fortunately I again managed to put something together and have no pieces left over at the end.
I decided to finish the week off with the cycling only, and leave the weights until I had worked out a suitable routine.
Faster
posted by Scott Andrew Bird
Filed in : Weekly summary
This week I maintained the routine of 30mins at level 5, with an increase in speed. This was no doubt helped by the DVDs I watched whilst cycling (DVDs still have far more appeal to me than the idea of playing games whilst riding - I haven't yet tested the numerous buttons on the underside of the handlebars); particularly those of live shows by System of a Down and Nine Inch Nails.
The 'battle with the guards' scene from 'Enter the Dragon' is also good.
Back strain
posted by Scott Andrew Bird
Filed in : Weekly summary
On Sunday I again did 30 mins at level 5, and was set to do the same on Monday until I strained my lower back on Sunday night.
Monday was a long day, and I spent most of it sitting in bed reading. Not quite what I had in mind, but walking for any length of time was difficult, and cycling was out of the question.
On Tuesday I did the Tai Chi stretching exercises, and followed this with a slow walk around town. This seemed to ease the back pain a little.
Wednesday, Thursday and Friday all followed a similar routine of the Tai Chi stretching followed by slow walking.
Today I began with the Tai Chi stretching, then hopped back on the bike for a leisurely 30 mins at level 4. Back pain almost gone now.
Third week of cycling
posted by Scott Andrew Bird
Filed in : Weekly summary
This week I concentrated on maintaining a routine, and remained doing 30 mins at level 4 for 5 days per week. This became noticeably easier in the process, and today I increased the resistance to level 5.
Second week
posted by Scott Andrew Bird
Filed in : Weekly summary
Over the course of the week I've gradually been increasing both the duration and intensity of the cycling, to a daily dose of 30mins at level 4. I've been doing this for 5 days per week, and splitting the rest days so there aren't more than 3 cycling days in a row.
I also tried a few stretching exercises which are often used prior to Tai Chi - aimed more at flexibility in joints than preventing stiffness in specific muscles. These are actually very relaxing, and recommended for anyone who spends their days in a stressful job which tends to include a lot of looking at a computer screen.
First week of cycling
posted by Scott Andrew Bird
Filed in : Weekly summary
Well, that's the first week over. I'm glad I opted for the home-based rather than gym-based equipment, even though it's hardly comparable; it's just a bike. Still, finding the motivation to use it isn't hard; especially when compared with the option of venturing out into whatever weather Edinburgh is being treated to at the time.
The bike has 8 levels of magnetic resistance, with 1 being the lowest and 8 the highest. Not wanting to overdo things initially (mindful of my completely unfit starting point) I began at 10 minutes per day on level 1. This increased to 25 mins at level 3 by the end of the week. No doubt this will continue to increase, although at level 8 I can barely move the pedals, so that seems a long way off.
Re-Entering the World of Fitness
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : beginner, fitness
I have managed to survive the last few years with as little exercise as possible, and have the body to prove it. Getting passed by an old man on his way to Bingo (admittedly he was in a bit of a hurry) was the last straw. The time had come to take serious action.
I'm not really a gym person; I have started going regularly on several occasions and always stopped just as suddenly. Finding the motivation to push your body to extremes of pain whilst in the gym is one thing; finding the motivation to leave a nice warm house and go there when it's cold and raining is quite another. With this in mind I decided to start with an exercise bike from Argos.
OK, before you go pointing out that Argos isn't exactly best known as the purveyor of olympic-quality sporting goods, this is a half-decent Reebok machine which they somehow managed to slip into the catalogue. (I'll just quietly ignore the fact that it's the Reebok CyberRider and acts as a gaming device as well as a bike.)
The bike came flat-packed, and assembling it was an experience in itself. I'm quite sure that a universal set of instructions was developed years ago which covers everything from Ikea bookshelves to this bike. For what it's worth though, it looks the part, feels incredibly stable for something I put together myself, and, most importantly, there were no pieces left over.
Tomorrow begins the re-entry to the world of fitness.
what we're saying
how to
Bending (Nails, Horseshoes)
Easily one of the most rewarding ways to train.
Clubs & Maces
A great way to get a top workout in, without wasting time.
Grippers
I love training with grippers. Beautiful things.
Kettlebells
Fantastic.
Ropes (Climbing/Dragging, Battling Ropes)
Have you got what it takes?
Sandbags
If you're ready to take your conditioning workouts up a notch, grab one of these.
Suspension Training
Perfect for outdoor sessions.
images of strength
Want to see (and learn) more Feats of Strength like this? Dive in.
popular articles
Welcome. Here you’ll find everything that grunts, groans and ticks in the world of strength training. To give you an idea, here are just a handful of this site's most popular articles :
DIY: How to Build an Olympic Weightlifting Platform [Kat 'The Mighty Kat' Ricker]
Beautiful.
Building A Neck Of Steel [Mike 'The Machine' Bruce]
So you want a strong neck? It's actually quite simple.
Straight to the Grip Contest (part II, III, IV, V and VI) [Jedd 'Napalm' Johnson] Getting ready for your first grip contest? Here's what to expect.
A Little Yoke Work : 10 Exercises for a Bigger Neck [Scott Bird]
Traps maketh the man.
29 Things to do with a Barbell in the Corner [Jason Kirby]
This is absolutely superb.
Get Mental! The Psychology of Strength [Josh Hewett]
The thinking side is half the challenge.
Small Victories [Josh Hanagarne]
Improve what you can improve, every day.
If you enjoyed these, check out the complete 'Best Of Straight to the Bar' list. Fantastic.
recommended
It'll come as no surprise that we've reviewed many, many products over the years. Everything from books, magazines and DVDs to racks, benches and complete home gyms.
To give you an idea :
- You Need More Drugs
- Isopure Protein Powder - My Review
- Hercules for a Day
- CRUSH DVD Review!
- A Critical Analysis: Reaction Ball
- Mizuno Wave Enigma Running Shoes Review
- Review : StrongerGrip Loadable Blob
NB : if you'd like to review a product for Straight to the Bar, I'd love to hear from you. It's fantastic to see how other people put things to the test.
also learning from
join the discussion
Straight to the
Bar is very much an interactive website. In addition to the
articles here, there are a number of ways to share your passion with
other lovers of the iron :
- Seen something cool? Send us a tweet
- Discuss it in the forums
- Join the Gymchats on Google+.
- Vote for stories on StumbleUpon & Facebook
- Add training and comp pics to the Flickr group
- Submit articles on styles and techniques
- Subscribe to the tutorial videos on youtube
Incidentally, for updates whenever new articles are published (as well as lots of other top strength-related stuff), follow me on twitter :
Follow @scottbird
the team
There are some superb writers here, looking at the world of strength training from a number of angles. The regulars :
- Scott Bird (@scottbird)
Writer and Fitness enthusiast
NB : It's a big team - full list here.
In addition, articles are submitted from across the globe. Got a piece you'd like to share? Let us know.
elsewhere
In addition to the articles on this site are a number I've written elsewhere. Including :
- Paleo Diet : Increased Mental Clarity
- The Art of Working Out Alone
- The Ultimate Guide to Freezing Food (part II)
- Rock the Kitchen: Plan for Diet Success
- 10 Challenging Bodyweight Exercises
- Buying Your First Kettlebell
- Switching to Biphasic Sleeping? Start here.
reading
Want more? Try these :
If you're new to the world of nail bending, this is the perfect book to get. It'll show you the exact techniques you'll need to get started right away. Written by world-class bender Jedd Johnson.
The Diesel Crew's Card Tearing eBook
This is a fantastic book. If you've ever considered learning this incredible strength feat, the Card Tearing eBook is the perfect place to start. Love it.
If you ever wake up with that 'just run over by a truck' feeling, you need a copy of Tim Hull's Functional Correction Manual. Not only will it help you to locate and repair the problem, it'll help prevent it happening in the future.
When it comes to body transformation - whether that's an increase in strength, packing on a bit of muscle or losing a bit of excess fat - this is the perfect place to start. Dr Berardi's Precision Nutrition.
This is a fantastic book. As Josh explains, it superbly shows what's going on while you train. Love it.
101 Fitness Myths [Kindle Edition]
A superb combination of fitness mythbusting and no-nonsense advice. If you're not quite sure where to start, grab this.
The Art of Expressing the Human Body
If you've ever watched a Bruce Lee film and marveled at his strength, speed, agility, endurance, flexibility or muscularity, this book should take pride of place in your collection. Unlike many other writings covering everything from Lee's training methods to nutrition, this book is based not on the recollections of people around him; but on Lee's own notes. Brilliant.
And if you're a strength coach or personal trainer, check out the books Derek found invaluable when setting up his (commercial) gym. Fantastic place.
Over to you. What are you reading right now?
technique
Welcome.
If you’ve just joined us, I’d highly recommend checking out the ‘Start Here’ page - which takes a thorough look at what this site’s all about. However, if you’re more the ‘dive right in, read the manual later’ type, you may wish to check out the articles I’ve highlighted below. Just a few personal favourites.
Straight to the Bar copyright ©2004-2012 | Scott Andrew Bird
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