The big blue experience.

Training Over 35 Lifter
581

Week 8 begins.

It looks like being a difficult week : work wise i am on 4 long day shifts including both weekend days, that means a short workout only before going on shift and the only way that works is to ‘tweak’ the programme towards time economy and intensity.

So : looks like 'supersets r us ’ this week.

Today and at least one other day should give me a full workout session though.

This weeks programme is the equivalent of week 3 of phase 1 ie ‘shock week’ so the exercises stay the same with the change being a set/rep of 5x3.
Continuing with the bilateral/unilateral whole body workouts hfs style.

Monday.
1.fasted trail walk 45 minutes

2.Walk to gym and main workout.
warm up complex x 4 rounds.
.Then main hfs based bilateral/unilateral whole body workout.
1.Deadlift 209 lbs 5 x 3
2.Bench press 110 lbs 5 x 3
3.Front squat 110 lbs 5 x 3
4.Weighted step ups 110 lbs 5 x 3
5.Db bench 35 lbs 5 x 3
6.Suitcase lift 88lbs 5 x 3

Iso work
7.Lat pull down 121 lbs 1 x 8. 154 lbs 4 x 5 and 158 lbs 1 x 3
8.Tricep cable push down 98lbs 1 x 5. 110 lbs 4 x 5 and 121 lbs 1 x 3.
9.Seated wide bar row various weights up to 170 lb 5 sets of 5.

Plank, foam roll/stretch .walk home.

  1. pm trail walk 1 hr 30

Tuesday.
Early start (day shift)
Outside gym for openning time 06.30.

Quick warm up at work beforehand (stair sets)
1.Main workout hfs based but bilteral movements only (limited time) same weights and set/rep as monday

Wednesday.
1.trail walk 2 hrs +
2.Workout hfs based whole body as monday,. iso work : seated cable row
3.Second walk (walk home)

Thursday.
Very early start.
1.walk to gym.
2.hfs workout ,whole body , no iso work.
3.walk to work
4.walk home.

Friday.
1.walk to gym
2.hfs workout 5 x 4 set/reps + iso : lat pulls, tri cable push down and pec flye
3.walk

Saturday/sunday.
Long day shifts and gym not open early, unable to train just walk in/walk out.

582

Week 9.1. Start of peak week.
Monday.

08.30 first dose and 1 scoop of MAG-10.
Walk to gym.
1 scoop MAG-10 and 2 SWF.

Warm up complex x 4 rounds, all a bit stiff and creaky.

Main workout hfs based 3 x 3 set/rep but with some extra warm up intermediate sets thrown in.

  1. Dl 132 lbs 1x 5 (warm up) 176 lbs 1 x5 (intermediate) then : 220 lbs 3 x 3.
    2.Bench. bare bar warm up,66lbs warm up ,88lbs intermediate then 115 3 x 3
    3.Front squat . 110 lb intermediate x 3 115 3 x 3
    4.Weighted step ups, warm up at 98lbs and 110 lbs then : 115 lbs 3 x 3
    5.Db bench 40 lbs 3 x 3 (first at this weight ever)
    6.Suitcase lift 94 lbs 3 x3

Iso.
Back work only, back hypers on roman chair + 35 lb plate 3 x 5

Plank 2 minutes, foam roll/stretch.
Walk home

So : monday summary .
1.fasted walk to gym
2.main workout (peak week) 3 x 3 set/rep. iso work ; back hypers.
3,Trail walk 2 hours
4.Body weight exercises at home (4 sets chins and bar pull ups)

583

End of week 8 report.

No particular order.

1.Work vs training : this week was a real problem (challenge !!) due to it being a first full week on day shifts including a days study as well, meant 2 very early starts to get to the gym for a shortenned workout pre shift. Although the intention was there i was simply too tired at the end of the shift to go and lift heavy.

2.Training : this was a bad week to have as shock week as that really needed a lot more gym time, on the days that i did train i also somehow managed to get it wrong ie doing 5 x3 set/rep rather than 5 x 4 until i discovered the mistake at the end of the week. At the weekend i ended working both long day shifts which meant that i was unable to access the gym in the morning at al. felt like i could have done more work this week. Slightly frustrating.

3.Diet …pluses…managed to have MAG-10 pulses before most main meals and breakfasts …minus points…went completely wheat mad a couple of days !! not happy with that at all. Belly protesting today .

4.Plan for week 9 : moves into the equivalent of shock week, so more weight and less set/reps. Plannned training is 6 lifting (hfs) days, maximum walking and at least 2 other training sessions, maybe adding weights sessions if going well.

Main aim is to achieve a zero wheat week.

584

peak week. tuesday

1 scoop MAG-10 and 2 scoops SWF as peri workout nutrition.

Warm up complex x 4 rounds.

main workout hfs style 3 x3 set/rep with some extra intermediate warm ups.
1.Dl 132 lb warm up 1 x 8 and 176 lbs 1 x 5. Main group 220 lbs 3 x 3
2.Bench. 66lb warm up 1 x 8 and 88lb 1 x 5 Then ; 115 lbs 3 x 3
3.Front squat warm up 98lbs 1 x 5 115 lbs 3 x 3
4.Weighted step up. warm up 98 lbs 1 x 5 115 lbs 3 x 3
5.Db bench 40 lbs 3 x 3
6.Suitcase lift 98lbs 3 x 3

Iso work
7.Back hypers with weight 2 x 5 + 35 lbs and 2 x 5 + 44 lbs

Good strong and positive workout.
Felt better for having breakfast before workout.

Plank 2 minutes, stretch, foam roll
Long circuit walk home 1 hr 30.

585

Week 9.4 thursday.

After yesterdays ‘down’ day at the gym i was insure about even training today, advice seemed to be to see how things went and back off if i felt that my ‘performance’ was affected.
So : plan = warm up and then start normal hfs if ok but start at a lower weight.

What the day brought :
07.30 first indigo dose and a scoop of MAG-10.
08.30 : carby breakfast :banana, creme fraiche,cottage cheese,berries,honey,walnuts
09.00 walk to gym.

Workout starts with 1 scoop MAG-10 and 2 scoops SWF.

Warm up complex x 4 rounds as usual, then because of the way the squat rack was set up ie someone had left a barbell set at 88lbs on high pins i had to de rack that before i could use it to dl, so instead of just de racking and stripping it i did an extra short round of warm up but just dl, into push press and given that i have never ever push-pressed 88lbs that was in iteself a new pr, hardly noteworthy except to me (very weak in that plane) so actually very happy with that at 88lbs x 3.

Main workout, again rather than going straight to full weight each set was ramped instead :
1.Dl 132 lbs 1 x 8
168 lbs 1 x 5
198 lbs 1 x 3
209 lbs 1 x 3
220 lbs 3 x 3
2.Bench press ,bare bar warm up x 10
66lbs 1 x 8
88lbs 1 x 5
110 lbs 1 x 3
110 lbs 1 x 3
115 lbs 1 x 3
3.Front squat 88lbs warm up 1 x 5
110 lbs 1 x 3
115 lbs 1 x 3
121 lbs 1 x 3
126.5lbs 1 x 3 (new pr and felt like there was more in the tank)
4.Weighted step ups 6 blocks and deck.
98lbs 1 x 3
110 lbs 1 x 3
110lbs 1 x 3
115 lbs 1 x 3
5.Db bench
35 lbs 1 x 3 and felt spectacularly weak on this so just stopped after 1 set
6.Suitcase lift 93.5 lbs on end of barbell
3 x 3

Iso/other work.
7. Back hypers on roman chair
2 x 5 unweighted
2 x 5 + 35 lb plate
2 x 5 + 44lb plate
8. Seated cable row
1 x 5 @ 114lbs
1 x 5 @ 123lbs
1 x 5 @ 132lbs
1 x 5 @ 140lbs
1 x 5 @ 150lbs.

Was then going to go for some wide arm rows but could feel the energy slipping a bit so called it quits there.
Finishing work :
Plank 2 minutes, yoga moves for back x 3 runs. Foam roll and stretch.

Overall impression is that ramping up the weight worked very well and helped me keep the bar moving fast, front squat went very very well and i felt that i could have thrown even more weight on, db bench was completely opposite in that i almost failed at a lower weight.
Best surprise of the day was setting a new push press pr, ok its only 88lbs but thats the best i have ever pushed in that plane.

586

Okay so whats your take on Indigo currently?

587

Hiya joe.

Work capacity is up big time.

1 very simple comparison before/after is as an example number of times i can handle a main exercise per week : taking just 1 eg dedalift or squat i used to just dl or squat once maybe twice a week, now it’s every day that i train and i a up to a minimum of 5 days a week, usually 6, recently 7 training sessions.

Next main difference is that i am finishing workouts still feeling like i could do more work so i am most days heading out in the afternoon for a longer trail walk and/or doing a home session on the pull-up bar or going for a swim as well.

PArt of this may be due to : 1. being on better peri workout nutrition and 2. working to a very smart coaches programme.

Having a very positive week.

588

Wait - you’re squatting or deadlifting every day? Holy cow!

With all that work, it’s no wonder you’re burning up flab.

589

Actually cav : squatting and deadlifting every day.

590

God! How far do you take it? You’re not doing 20 sets of max triples or something like that, are you?

591

[quote]cavalier wrote:
God! How far do you take it? You’re not doing 20 sets of max triples or something like that, are you?[/quote]

No…this week is ‘peek’ week equivalent for me.
Once warmed up (general warm up) i am doing 1 set at 132 lb (1 big plate) say 8-10 reps, then an intermediate set at around 168lbs (extra 10kg plate each side) then do the main wok at 100kg (220lbs) and just 3 x 3.

So not a ton of volume but it is every day and i am squatting (front ) every day as welll, albeit only at a 3 x 3 set/rep and again not a ton of weight (maxing at around 126 lbs).

You are sounding a shed load happier cav…very pleased for you.
Work situation here is horrible right now.

592

Week 9.5 friday.
4 consecutive wheat free days this week so far.

Weighed this morning, don’t weigh very often but i felt like i had dumped a load of water again so just wanted to see a true dry weight.
so : 85.2 which is up again. (half kilo/2 weeks)

Seem to be leaner too, slide buckle belt on my everyday walking pants came in twice during the week and i put a smarter pair on last night with a belt, old smart pants were way too loose and i couldn’t even do the belt up properly…about 2 inches away from the last notch.

Seriously going to have to buy new clothes soon.

Later start after night out but starting back on nights so not a problem.
0900 first dose + 1 scoop MAG-10
10.00 carb high breakfast : banana, cottage cheese,creme fraiche,berries, walnuts ,honey (teaspoon)

So : main workout.
Actually no, before that and after yesterdays surprise exchange with CT about low intensity exercise actually harming any performance that i might achieve then i clearly had to re-think the main work of the day, not only in exercise selection but clearly in exercise attitude.
So ; first irony of course is ‘walk to gym’ , i still think that is the better approach as it gives me time after a big breakfast to settle things down and get a basic warm up before hitting the gym.

It does (did today) give me that crucial time to re think the day.
Any way here is what i did :

Warm up.
Usual complexes ie 4 rounds of (movements) 1 @ bare bar . 1 @ 55lbs 1 @ 66lbs 1@ 77lbs.
DL
Ohp and/or push press …today done as exposively as possible (punch the air !)
Rear squat …coming off the bottom position as hard as possible (kick the floor away )
Gm…(snap up)
Yates row
Clean into push press (snap bar up and punch it up)

All fast moving and dynamic.

Main workout exercises.
Today will probably be the last day of my peek week so i wanted to finish on a high, same tactic as yesterday ie start lighter but try to finish heavier.
1.Dl : warm up set at 132 lbs 8. intermediate set at 168 lbs 5.
198lbs 1 X 3
220lbs 1 x 3
242lbs 1 x 3
2.Bench press : warm up with bare bar ,then 66lbs (8) and 88lbs (5)
110 lbs 1 x 3
115lbs 1 x 3
121lbs 1 x 3
3.Front squat : warm up at 98lbs (8)
110 lbs 1 x 3
121lbs 1 x 3
132 lbs 1 x 3 (might even be a new pr for me)
4.Weighted step ups 88lb warm up
110 lbs 1 x 3
115 lbs 1 x 3
121 lbs 1 x 3 (definitely a new weight pr)

Now : exercises 5 and 6, yesterday i got pretty well called out or regarding the db bench as a unilateral exercise so dropped that today , instead did :
5. Db single standing push press
25 lbs 3 x 5
6.Db press (single) laying on floor
25lbs 3 x 5

Finishing with : wanted to go out on a flying high so set up to barbell push press
7. 66lbs 1 x 5
77lbs 2 x 3

Called it a day at that, made a maximum effort to throw that bar/punch those weights around.

Stetched/planked/foam rolled and got out of there.

Walked off the remaining aggression on the way home.

Report | Edit | Quote

593

Week 9.6 saturday.

Bak on night shifts and what a difference a lack of sleep day makes. I probably peaked out yesterday in terms of weight and overall effort so today i wasn’t expecting the earth but it was a slow heavy feeling workout and i found it difficult to get any real drive going.
Putting it down to poor sleep and maybe simply being a bit out of gas at the end of peak week.

Awake around 16.00 first dose and 1 scoop MAG-10
17.00 pre shift meal : 3 egg omelette and potato rostis.

Workout :(drove to gym)
2 scoops swf and 1 MAG-10.
Warm up complex x 4 rounds

DL 132 lbs 1 x 8
168 lbs 1 x 5
220 lbs 2 x 3
232 lbs 1 x 3.

Bench press. bare bar warm up
66lb warm up
88lbs 1 x 5
110 lbs 2 x 3
115 lbs 1 x 3

Front squat
98lbs 1 x 5
110lbs 1 x 3
126lbs 1 x 3
132lb 1 x 3.

DB press from floor ,single arm
25lbs 1 x 5
35lbs 1 x 5

Standing db single arm push press
25lbs 1 x 5
30lb 1 x 5.

Feeling tired and lacklustre so called it quits at that point.
Foam roll/stretch, off to work with headache.

594

Stopping by to check on you, Biggie…falls out of the chair

My word! You are doing great! Keep up the solid work!

For no sleep days or little sleep days, stack up on yummy protein and glutamine.

595

You’re making awesome progress!

596

End of Indigo week 9 progress report.

Kairiki & Cav, thanks for dropping by and posting and thanks for your encouragement, in truth it’s been a bit of a roller-coaster week for me.

So : in no particular order.
Training, this week has been the peak week of my first cycle of CT’s hfs programme, peak week set/rep regime is 3 x 3 with an increase in weight over previous weeks. My main aim was to peak out at that set/rep regime towards the end of the week but based also on the principle of doing the whole body workout every training day which means that it can’t be a complete maximum effort .

Something that i did get picked up on (2 things) this week : 1 that one exercise wasn’t the unilateral exercise that i thought it was ie db bench so right at the end of this cycle i have had to change that and start using a new one ie Db single arm floor press.
2. That a lot of my daily routine ie walking could actually be harming my progress, this was a bit of a shock and after a bit of an exchange with Ct it is more the case that i have to start balancing my slow every day stuff with much higher power/exlosiveness work eg sprinting but to completely change my approach to lifting and aim for explosive lifting all the time.

Diet,was pretty good in that the requirement for peak week is to increase intake generally to supercompensate for the demands of the training, for me this simply meant 3 solid meals as well as proper peri-workout nutrition which is now using Surge workout fuel and MAG-10.
Also taking MAG-10 pulses pre-meal.

Changes : i only weighed at the end (dry weight) which is up to 85.2 kg from 83.6 at the start of my indigo project and i am leaner again so all indications are that i have put on some muscle mass, certainly does feel like that.
Weight i know isn’t that reliable but it does seem to be an upward trend ,objectively around 4lb lean mass increase with an unknown loss in fat.
Signs of fat loss are that my belt continues to loosen, maybe about half an inch this week and definitely increasing vascularity notably arms.
Legs feel and look more muscular too.

597

Week 10.2 tuesday.

Had a complete sleep and recovery day yesterday after a rough set of night shifts.

Today.
08.30 first dose and 1 scoop MAG-10
09.30 breakfast : banana , cottage cheese, creme fraiche, berries ,walnuts.

Walk to gym, cold biting easterly wind.

Warm up x 4 rounds feeling really heavy and slow.
1 scoop MAG-10 and 2 swf.

Main workout back to base week equivalent. hfs style

  1. Deadlift 132 lb warm up 1 x 8
    176 lb 1 x 6
    187 lb 1 x 6
    198 lb 1 x 6
    2.Front squat
    88lb 1 x 6
    99lb 1 x 6
    110 lb 1 x 6
  2. bench press , bare bar warm up then,
    88lb 1 x 6
    99lb 1 x 6
    104lb 1 x 6
    4.Weighted step up, 6 blocks and deck
    88lb 1 x 6
    99lb 1 x 6
    104lbs 1 x 6
  3. Single arm db press from floor
    25 lbs 3 x 6
    6.single arm db push press
    25 lbs 3 x 6

Plank, foam roll , stretch
Off to town for lunch

Rough and shaky workout, should have had some rhodiola i think.

598

Week 10.3 wednesday.

Very early ‘omigodoclock’ start.

05.00 first dose and 1 scoop MAG-10
05.30 breakfast
06.30 leave home , drop car off at work, run over road for 06.30 opening time.

workout with 1 scoop MAG-10 and 1 scoop swf.
Warm up complexes x 2 rounds.

Main workout hfs based.

  1. Deadlift 132lbs x 8 (warm up) then : 176 lbs x 6. 187lbs x 6 and 198lbs x 6
    2.Bench press 66lb warm up then 88lbs X 6 98lbs x 6 and 105lbs x 6.
    3.Front squat 88lbs x 6. 98lbs x 6 and 110 lbs x 6
    4.Single arm db floor press : 25 lbs 2 x 6 and 35lbs 1 x 6
    5.Single arm db push press : 25lbs 2 x 6 and 35lbs 1 x 6
    6.Barbell push press 66lbs 3 x 6

Stretch and off to work.
Comments : hopefully that is a better mix of exercises for the bilateral/unilateral whole body workout, certainly putting in the push press at the end seems like a move that i really have to try to be explosive with (i would say…good try on this)

Now…today was also a bit of an experiment in that once at work i decided not to eat at all during the shift and see how my energy compared to having a lunch break, i did have one scoop of MAG=10 at lunch time and otherwise only a handfull of nuts.

Result…great success , no post lunch energy slump or sleepiness and kept up a pretty high energy day all day, it should have been a high stress day with all the events of the day but it seemed easy to rise to each problem.

Pleasantly surprised.

End of day : dose and eat !!..simple

599

Week 10.4 thursday.

Bright and cold with a biting easterly wind today.

First dose around 08.00 and a scoop of MAG-10 before breakfast.
Breakfast : banana, cottage cheese, creme fraiche, walnuts, berries.

Had the morning off reading.
Later…walked to gym, second dose during walk, first finibar !!.

Workout : whole body hfs based , basically adding an additional 2.5kg to just about all exercises today i/c warm up.
So warm up complex x 4 rounds, new weight ie 1 round each at 50lbs, 60.5lbs, 71.5lbs and 82.5 ;bs.

Main work (again adding 2.5kg per exercise)

  1. Dl 132lb warm up 1 x 8 then : 181 lbs 1 x 6. 192lbs 1 x 6 and 192lbs 1 x 6.
    2.Bench press.66lbs warm up then : 93lbs 1 x 6. 104lbs 1 x 6 and 110lbs 1 x 4.
    3.Front squat 93lbs 1 x 6. 104lbs 1 x 6 and 115lbs 1 x 6.
    4.Weighted step ups 93lbs 1 x 6 and 104lb 2 x 6.
    5.Db floor press single arm 25lb 1 x 6 and 35lbs 2 x 6
    6.Standing db push press (single) 25lbs 1 x 6 and 35lbs 2 x 6

Iso work. (back)
sets of chin ups between main exercises, sets of 3.
7.Seated cable row 140lbs 3 x 5
8Wide grip seated cable row 140lbs 3 x 5.

Plank/stretch and foam roll

600

So the Indigo helped you lean up a little while getting stronger? Impressive.