Nice.
Have you ever tried intermittent fasting?
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[quote]theBird wrote:
Nice.
Have you ever tried intermittent fasting?
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[/quote]
Have experimented with it in the past, might give it a go and see how it works for me. Have you done IF much at all? If so how did you find it effects your performance?
24/12/2013
Power Clean: 60/5, 70/3, 75/3, 80/3, 82.5/1 (PB I think form is improving)
military Press ramp to max:
40/5, 60/3, 65/1, 70/1, 75/1, 80/1, 82.5/1 (improvement on last week)
military press clusters:
75 x (1 + 1 + 1)
75 x (1 + 1)
HDL
65 x (5 + 4 + 3 + 2 + 1)
Pull ups: 10, 9, 8, 6
27/12/2013
Deadlift Ramp to max:
60/5, 100/5, 140/2, 160/1, 180/1, 200/1, 215/1 (PB, smashed it)
Deadlift Clusters:
192.5 x (1 + 1 + 1)
192.5 x (1 + 1 + 1)
Deadlift HDL
150 x (5 + 4 + 3 + 2 + 1)
EZ Curls: 20/10, 30/10, 35/6, 40/5
KB Swings: 40/15, 40/15
[quote]Ironwarrior25 wrote:
[quote]theBird wrote:
Nice.
Have you ever tried intermittent fasting?
tweet
[/quote]
Have experimented with it in the past, might give it a go and see how it works for me. Have you done IF much at all? If so how did you find it effects your performance?[/quote]
I do IF most days.
I fast from 8pm to about 1130am the next morning. From 1130am to about 430 am I will have 2 smaller meals consisting of protein and fat, and then from 430pm to 800pm I will have 2 larger meals with protein and carbs. It has no negative aspects on my performance at all and I feel it has helped me stay lean. I usually train in the morning and I use BCAAs before and after. Although some days I do feel a bit fatigued/tired at about 300pm, so I often include 1-2 pieces of fruit on those days
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
[quote]theBird wrote:
Nice.
Have you ever tried intermittent fasting?
tweet
[/quote]
Have experimented with it in the past, might give it a go and see how it works for me. Have you done IF much at all? If so how did you find it effects your performance?[/quote]
I do IF most days.
I fast from 8pm to about 1130am the next morning. From 1130am to about 430 am I will have 2 smaller meals consisting of protein and fat, and then from 430pm to 800pm I will have 2 larger meals with protein and carbs. It has no negative aspects on my performance at all and I feel it has helped me stay lean. I usually train in the morning and I use BCAAs before and after. Although some days I do feel a bit fatigued/tired at about 300pm, so I often include 1-2 pieces of fruit on those days
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Definitely something I might consider. How do you find you change things from in season to off season or do you keep the IF the same? (if I remember correctly you play football right?)
03/01/2014
Had a good Christmas break including a deadlift PB, but not much else besides that so time to get back on it. Last 2 days at work were a shock to the system, but out of the way now and I am back in routine.
Power Clean: 40/3, 60/3, 60/3 (not sure what these were, but form was way way off!)
Military Press Ramp to Max:
40/5, 60/1, 65/1, 70/1, 75/1, 80/1, 85/1 (equal PB very pleased with these)
Military Press Clusters:
75 x (1 + 1 + 1)
75 x (1 + 1 + 1)
HDL:
67.5 x (5 + 4 + 3 + 2) Couldn’t finish this, only now have I realised my maths was terrible as these were meant to be 60kg. Impressed with how I did to be honest with 67.5kg after the clusters.
Pull Ups: 11, 8, 5 (pretty poor to be honest need to sort these out)
2 rounds of:
20 KB Swings with 20kg
20 V-sits
20 KB Swings with 20kg
20 Press Ups
20 KB Swings with 20kg
Need to get back into shape with conditioning, but shouldn’t take too long.
[quote]Ironwarrior25 wrote:
Definitely something I might consider. How do you find you change things from in season to off season or do you keep the IF the same? (if I remember correctly you play football right?)[/quote]
Once in -season, I try to keep things the same although I allow a little bit of flexibility. I will allow myself carbs a little earlier on days where I have training or a game in the evening.
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
Definitely something I might consider. How do you find you change things from in season to off season or do you keep the IF the same? (if I remember correctly you play football right?)[/quote]
Once in -season, I try to keep things the same although I allow a little bit of flexibility. I will allow myself carbs a little earlier on days where I have training or a game in the evening.
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[/quote]
Makes sense. Did my first IF today. Still haven’t decided my exact plan yet, but I have just upped protein a bit and lowered carbs quite a lot. I am still in enjoying the higher intensity and volume when weight training at moment and seem to be progressing well at the moment. I am considering carb cycling as one of the best options given my goals.
04/01/2014
20 minute run steady pace. Nothing too intense, just getting back into the swing of things, plus I have squats, bench and a swim planned for tomorrow.
[quote]Ironwarrior25 wrote:
Did my first IF today. Still haven’t decided my exact plan yet, but I have just upped protein a bit and lowered carbs quite a lot. I am still in enjoying the higher intensity and volume when weight training at moment and seem to be progressing well at the moment. I am considering carb cycling as one of the best options given my goals.
[/quote]
Its easy. Just make sure your busy in the morning with work/school and have 1-2 coffees to help with appetite suppression.
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
Did my first IF today. Still haven’t decided my exact plan yet, but I have just upped protein a bit and lowered carbs quite a lot. I am still in enjoying the higher intensity and volume when weight training at moment and seem to be progressing well at the moment. I am considering carb cycling as one of the best options given my goals.
[/quote]
Its easy. Just make sure your busy in the morning with work/school and have 1-2 coffees to help with appetite suppression.
Yeah guess being back at work will make it easier. Too easy to eat crap over Christmas break when at home all the time. Will see how things go over the next few weeks.
05/01/2014
1 Arm DB Snatch: 18/3, 22/3, 30/3
Squats Ramp to Max:
60/5, 60/3, 100/3, 120/1, 130/1, 140/1, 150/1
Squat Clusters:
135 x (1 + 1 + 1)
135 x (1 + 1 + 1)
DB Curls:
20/8, 22/6, 22/6
Felt sore and unmotivated today. Didn’t overdo the squats due to soreness, but 150kg felt solid and much easier than a few weeks ago. The lack of bench and conditioning was just laziness, need to sort that out. Hill sprints tomorrow all out, I need to get on it.
06/01/2014
1.5k warm up run.
5 hill sprints (FML)
07/01/2014
Insert:
1k warm up on erg at 1:50.9 split r20 (first erg since I quit rowing, not going to completely neglect it anymore)
Strength Work:
Deadlift Ramp:
60/5, 100/5, 140/3, 160/1, 180/1, 200/1, 205/1 (good reps, more in there)
Deadlift Clusters:
185 x (1 + 1 + 1)
185 x (1 + 1 + 1)
Bench Press Paused Reps:
60/5, 80/3
Bench Press:
100/3, 110/1 (solid considering not done much bench recently, think the OH work is paying off)
Extract:
3 rounds as fast as possible with 60kg:
Romanian Deadlift x 4
Barbell Row x 4
Power Clean x 4
(This was harder than I thought, last set was tough)
Stepping things up now. Overtime will increase the conditioning and hopefully carry on improving my strength.
08/01/2014
4 minute erg 1:53.0 splot r20. (Fuck these are harder than they used to be)
30 minute bike 238 watts per hour.
1 minute run followed by major calf cramp.
10/01/2014
Military Press Ramp to Max:
20/10, 40/5, 60/5, 65/1, 70/1, 75/1, 80/1, 82.5/1, 87.5/1 (PR)
Military Press Clusters:
80 x (1 + 1)
80 x (1 + 1) Happy with these as 80kg for a single used to be pretty much my max.
HDL:
65 x (5 + 4 + 3 + 2 + 1)
Pull up and dip belt has arrived so…
Weighted Pull Ups: BW/5, 10/5, 20/3, 25/3, BW/12 (time to kick on with these)
Had the weekend away to visit friends in London and the day off work today which was sweet.
13/01/2014
Insert:
3 rounds of:
20 KB Swings with 20kg
30s Plank each side
Strength Work:
Squat Ramp to Max:
60/5, 60/3, 100/3, 120/1, 130/1, 140/1, 150/1, 160/1 (very good today and more there)
Squat Clusters:
145 x (1 + 1 + 1)
145 x (1 + 1 + 1)
Squat HDL:
115 x (5 + 4 + 3 + 2 + 1)
Bench Press; 60/5, 80/3, 100/3, (elbow hurt a bit)
DB Curl: 18/8, 22/5, 22/5, 12/21
Extract:
1k run at 14kph. (Was less due to pain in elbow and completely fucked legs after squats.)
Plan is to increase conditioning side of thing and improve my all round athleticism. Once I start rugby, the weight sessions will be reduced a bit, but might do this style in the off season again as it has been fun and led to some good PRs. I am enjoying the improvement in body comp as well as strenght gains. Also bought some new training kit today so time to get on with some triathlon training as well. I need to improve my diet too so from now on I am going to do more bulk cooking at weekends to ensure lunch and dinner is better prepared for.
14/01/2014
Swim:
200m warm up
4 x 100m front crawl on 1:45 (tough, but decent pace)
2 x 100m breastroke on 2:00
2 x 100m front crawl on 1:45
1 x 100m breastroke
By this point I got sick of slow swimmers messing it up when I had a set plan. Dont mind them being slower, but making no effort to move was pissing me off. Don’t think I will go swimming when half the pool is being used for the swimming club again.
17/01/2014
40 Minute bike at 236 watts per hour.
2 minute run at 13kph, 6 minutes at 11.5 kph on treadmill. (struggled with cramp in my calves, need to sort that out)
18/01/2014
DB Snatch: 20/3, 28/3, 32/3
Military Press Ramp:
40/5, 60/3, 65/1, 70/1, 75/1, 80/1, 85/1 (pleased with how easy 85 is now)
Military Press Clusters:
75 x (1 + 1 + 1)
75 x (1 + 1 + 1)
Military Press HDL
60 x ( 5 + 4 + 3 + 2 + 1)
Weighted Pull Ups: BW/7, 10/3, 20/3, 25/3, 30/3, 10/7, BW/3
20/01/2014
5 minute erg 1:54.3 split r20
15 minute bike 252 watts per hour.
12 minutes on treadmill 11.5kph
21/01/2014
4.3km run 20.04. Shocking pace, nowhere near my pb of 18.48.
22/01/2014
Squats:
60/8, 100/3, 120/1, 130/1, 140/1, 150/1, 160/1, 165/1 (PR)
Squat Clusters:
145 x (1 + 1 + 1)
Bench Press: 60/5, 80/5, 100/5
DB Curls: 18/8, 22/5, 24/5, 12/21
Also hit 500kg (1102lb) total now for the big 3
I have enjoyed strength training and not doing as much cardio and the clusters have been really effective, but my fitness is now annoying me. Time to change the focus of my training. I have a triathlon in less thans 3 months and I want to be set to go back to rowing next year. Time to bring my weight down 93kg is too heavy. I want to be below 85kg by April. I would love to lower my weight again and try and maintain the strength I am at or at least stay close whilst improving aerobic capacity.
22/01/2014
9.2km run in 46.17.
Lost a couple of minutes due to traffic at crossings, but still think this is pretty slow, but it is something to progress from.