Unorthodox Methods

Training Over 35 Lifter
121

On the eating side:
“Koernerfruehstueck” with almonds, seeds, flax, carrots, apple, walnut oil and cottage cheese as a day starter
Apple with almond butter as snack
Pasta hot dish with sauerkraut, organic Penne Lisce, cottage cheese, quark, lean ham, carrots and a bit grated cheese on top for lunch
Fruit salad with quark and almond butter in the afternoon
Cottage Cheese with a drizzle of honey, tsp almond butter and raisins as a evening snack, two hardboiled eggs (dinner)
Post workout shake after trifecta, core crusher combo
with 20 g pumpkin seeds, 27 g peanut butter, 1 frozen broccoli stem, 1 frozen banana, 200g cottage cheese and ~250 ml whole milk (a good cup).

3402 kcal 173,8 g Fat (46 %) 223,5 g Carbs (26 %) 233,4 g Protein (28 %)

Buckets of green and black tea, no sugar

Still very on the nutty side, but I don’t want to up the carbs that much. Opinions?

122

2012-10-16 Tue.: Loaded Carries,

morning mobility

396 m Waiter’s Walk, 6kg, 7:10 min
540 m Suitcase Walk 12 kg, 7:20 min
900 m Farmer’s Walk 16 kg, 13:20 min
60 min walk
900 m Farmer’s Walk 16 kg, 13:10 min

14 min Shovelglove (Hammer)
Paddle Canoe
Shoveling
Churn Butter
Curl

Eats:

Körnerfrühstück (breakfast)
Burger made from self ground lean meat, bits of bacon, leek and carrots, plus sweet potatoes and broccoli as side dish (lunch)

1 Clementine, 2 Apples, 200 g Cottage Cheese with a drizzle of honey, raisins and 1 tsp almond butter

Heaps of Quark with “Studentenfutter” (nuts and raisins)

buckets of tea

3273 kcal 153,6 g fat 43% 239,5 g carbs 29% 227,7 g protein 28%

more on the lower calorie side today

123

2012-10-17 Wed.: LSD, Legs, Resistance Band

morning mobility
28 min LSD (coincidentally faster)
Foam Rolling, Stretching

115 min Hiking

GTG: 2 x 2 Hanging Rows

60 Step-Ups with 16 kg
3 x {6 x Fussschaukel/ 6 x Knee-Ups (12 total)/ Bear Crawl round the terrace}

Resistance Band work:
3 x {10 x Chest Press/ 10 Butterfly}
3 x {8 x Reverse Flys/ 6 x Swimmers}
Dislocates
Lateral Raises: 6/6
Biceps Hammer Curl: 6/6
Triceps overhead: 6/6
Side Raises: 5/5
Shrugs: 6/6

all went quite good, felt a little wobbly with the leg/ band workout

Qi gong before bed

Eats:

Körnerfrühstück (breakfast)

Quark with almond butter and raisins with 1/4 tsp honey (post run)

Stew with sauerkraut (bulk buy) and beef leg shins (???Beinscheibe), bacon was in it for the taste, but eaten by wife and kid, I had the lean beef and the not so lean bone marrow (yum) plus heaps of kraut. Dessert: 1 Apple. (lunch)

Afternoon snack: Cottage Cheese (210g) with raisins, 1/4 tsp Honey, 1 tsp almond butter, 1 Clementine, 1 Apple

Evening: 1 mixed salad with seeds, 1/2 Avocado, Cottage Cheese (200g) and couscous (30g)

Quark with “Studentenfutter” (nuts and raisins)

Buckets of tea

3283 kcal 158,7 g Fat 44% 207,3 g Carbs 26% 239,4 g Protein 30%

124

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ok, question time.

I did make some (bad) pictures of myself on august the 19th, almost two month ago. Now I’m re-evaluating my program this week with the deload. I started upping kals round that time which resulted in some nice gains. 71.2 kg then, now 74.5 kg (still unsure about that peak, the scale jumps sometimes really around and is only reliable when the results are levelled out) . While I surely added a bit of fat here and there on my frame, I sure do look bulkier. The shirts are now narrow, while the waistline remains unchanged. Anyway, having ramped the kals up to 4000, hovering around 3.3 kkal this week, I’m considering, lowering them down to 2.7 - 3.3 - decreasing nuts, increasing carbs, maintaining protein at 200 g or more.
Input is well appreciated.
Oh, the program will be continued like in this deload week, but positioned more towards heavy(er) loads.
August

125

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take two august

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and today…

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take two from today

128

Ah, well

2012-10-18 Thu.: Trifecta, Track work, Abs

Morning mobility

6 min track run
GTG: Crow, 3 Rows hanging, L-Sit
came back from the grocery store, had a tight schedule, still some time before picking up daughter, so I decided a quick thrown in track work at her school’s running course

5 min Rope Skipping
6 min track run
Trifecta til 8 (64 reps)
GTG: Crow, 3 Rows hanging, L-Sit
3 x {Kettlebell Crunch 12kg, 12 Bicycles, 10 Bridges}
Stretching and dislocates

Eats:
2012-10-18 Thu.:

Körnerfrühstück (breakfast)

Apple with peanut butter

Rice pudding with cottage cheese and 1 tsp almond butter - was uninspired, but it feeds a family

1 Fig
Fruit Salad with raisins, almonds and Quark
2 eggs after trifecta

Mixed salad with red beet, cottage cheese and seeds

150g cottage cheese

Buckets of tea

3043 kcal 148,7 g Fat 45% | 217,8 g Carbs 29% | 197 g Protein 26%

129

2012-10-19 Fri.: Carries, LSD, Hammer

Morning mobility

100 min effective hiking during the day

26 min LSD - different shoes, I wanted a bit cushion and took my Kinvaras, was ok, BUT I’d prefer a new pair of Hattoris, sigh!

Carries spread when there was time:
Suitcase 16 kg, 180 m, 2:48 min
Waiter 8 kg, 216 m, 4:00 min
Farmer 24 kg, 360 m, 5:43 min
Farmer 16 kg, 900 m, 12:10 min
Farmer 16 kg, 360 m, 5:10 min
Farmer 16 kg, 900 m, 14:45 min
Farmer 24 kg, 180 m, 4:45 min

14 min Shovelglove (Hammer):
Paddle Canoe
Shoveling
Hammer Balance
Start the Mower

Hammer time and carries, no bike, but a well spent hike with the family and I try to log a few mins of recreational pedaling tomorrow.

Eats:

Körnerfrühstück (breakfast)

we were hiking/ geocaching the morning and afternoon. Packing not much I ate during our venture:

33 g brazilian nuts (!)
2 Bananas
2 Apples
2 Clementines
2 eggs

then bought later in the afternoon for immediate consumption:
200 g cottage Cheese
500 ml whole milk

After some of my carries back home:
Post workout shake
20 g pumpkin seeds
200 g quark
200 ml milk
24 g peanut butter
1 banana

evening: salad with seeds, cauliflower beets and 1/2 packet “mozzarella di buffalo”

and a good night plain quark

Buckets of tea

3736 kcal Fat: 196,8 g 48 % Carbs: 244,9 g 27 % Protein: 234,4 g 25 %

130

Sat and Sun: Regeneration, hiking:

2012-10-20 Sat:

morning gymnastics
170 min hiking
42 min bike (moderate)
Foam Rolling

2012-10-21 Sun:

morning gymnastics
110 min hiking
936 m Farmer’s 18.3 kg, 13:25

Eating verrrry clean:

Seeds, nuts, beets, cottage cheese on all days of course, chicken and salad with millet and quinoa on sat

More nuts, fruits on Sun while hiking, salad with avocado

milk provided additional protein and liquid while hiking

sat.:
2963 kcal 115,9 g fat 229,6 g carbs 230,2 g protein
sun.:
3161 kcal 147,9 g fat 252,4 g carbs 192,4 g protein

Came up with a new protocol for the coming season, while keeping all KISS and fun.

Mon.: Push/ Pull, Abs
Tue.: Carries, hammer
Wed.: Kettlebells, Deadlifts, Crawl
Thu.: Push/ Pull (at the track, if possible), Abs
Fri.: Carries this month, later on maybe some assistance work, mobility, fun stuff, swimming, posterior chain and legs
Sat./ Sun.: Reg, hiking

for Push/Pull I have two Options. One at the local track and the other one at home.

At home:
Pushup Ladder
Pullup Ladder

2/3 x {Chest Press/ Butterfly}
2/3 X {Rows with Kettlebells or Dumbbells/ Frog Pushup}
2/3 x {Kettlebell Floor Press/ Renegade Rows (or Plank walkouts)}
3 x C- Curl

all with quite heavy weights. not max reps, leaving a few drops in the tank.

At the track:

Pushup Ladder
Pullup Ladder

2/3 X {Side to Side Pullups/ Spiderman Pushups}
2/3 x {Rows hanging / Frog Pushups}
2/3 x Deadhangs/ Crow Handstand}

Same here, Reps follow Form

Carries: Suitcase, Waiter, Farmer
Hammer: Shoulder work with the sledge

Kettlebells:
Equators, Swing, (Snatch), Fig. 8

Deadlifts, quite light (sumo), done with Kettlebells

Crawling for mobilty, shoulders, core and fun

Abs: Core Crusher or a Kettlebell-Crunch, Bicycles, Back Bridge Combo, maybe Planks and/or Crunches with the resistance band

the rest:
Conditioning: Runs, biking
3 runs about 30 min/ week, 1 track run
Biking, moderate for errands, on the terrace - as it fits in

Warmup:
before each training: 5 min of
Step Ups
or
track running
or
Rope Skipping
or
Stair climbs

Recreational exercises:
Walks, Swimming - as often as possible, swimming, whenever there’s an opportunity

Mobility:
Foam Rolling - as I feel it’s necessary
Mobility drills - each morning
Stretching - in the morning and alongside the workouts
Qi Gong - yes please, but no ruh here, as it would only dilute the effects

puh, that’s it, started today with push/pull

131

2012-10-22 Mon.: Push/Pull, Abs

Morning mobility drills

warmup:
420 m Farmers 18.3 kg, 8:25 min
Pushup Ladder: 1-2-3-4-5-5-4-3-2-1
Pullup Ladder: 1-2-3-4-5-4-3-2-1

3 x { 10 x Chest Press 2 x 8 kg/ 10 x Flys 2 x 8 kg}
Rows 20 kg/ Frog Pushups: (4/4) (4/4) (5/5)
3 x {4 x Kettlebell Floor Press 8 kg/ 4 x Renegade Rows 6 kg}
C-Curl 12 kg: 4/4/5

could have added more weight/ reps, but sloooowly!

24 min run

3 x {Kettlebell Crunch 12 kg/ 10 x Bridges/ 10 x Bicycles/ 10 x Hip Thrusts with resistance band}
2 min Plank, 1 min left/ right

26 min bike
960 m Farmers 16 kg, 11:40 min

2012-10-23 Tue.: Carries, Hammer

Morning mobility drills
Foam Rolling

Carries throughout the day

936 m Suitcase 12 kg, 11:20 min
360 m Waiters 8 kg, 6:10 min
420 m Farmers 24 kg, 10:55 min
900 m Farmers 16 kg, 11:17 min
360 m Suitcase 16 kg, 7:04 min
936 m Farmers 16 kg, 15:00 min

55 min Walk

14 min Shovelglove with two 1.15 kg additional weights strapped to wrists
Paddle Canoe
Shovelling
Hammer Balance
Start the Mower

132

2012-10-24 Wed.: Kettlebells, Deadlifts, Shoulder Mobility
(Crawling wasn’t practicable today)

Morning mobility

5 min Step-Ups
10 min Kettlebells
Equators 8/ 12 kg
swings 8 kg
Fig. 8 8 kg
3 x {Fussschaukel/ Knee-Ups}

Sumo Deadlifts:
16 kg: 8
24 kg: 6
32 Kg: 3
16 kg: 8

10 min Kettlebells
Equators 8/ 12 kg
swings 8 kg
Fig. 8 8 kg

24 min Run

Foam Rolling and Stretching

threw in some shoulder work with the band

Reverse Flys: 8/8/8
Swimmers: 6/6/6
Dislocates
Shrugs: 6/6/6
Sider Raises: 6/6
Front Raises: 4/4
Face Pull: 5/5

Crawls weren’t practicable today

2012-10-25 Thu.: Push/ Pull, Abs

Morning mobility
55 min hike

today was a bit topsy turvy, so I went short and intense during 45 min:

Trifecta til 8
3 x {Deadhangs, Crow Handstand, Bear Crawl}
3 x {Crunch with resistance band, Hip Thrusts with resistance band, Kettlebell Crunch, 10 Bridges, 10 x Bicycles}

Day ender:
1080 m Farmers 16 kg, 16:15 min

no track work today, postponed for tomorrow or LSD, wasn’t really keen anyway

133

2012-10-26 Fri.: Carries

Morning gymnastics

Throughout the day:
360 m Farmers 24 kg, 5:45 min
36 m Farmers 39 kg, 1:10 min
216 m Suitcase 19,5 kg, 3:50 min
216 m Waiters 9,5 kg, 4:55 min
900 m Farmers 19 kg, 14:40 min
918 m Farmers 16 kg, 12:45 min
900 m Farmers 16 kg, 11:50 min

6 min Trackwork
24 min Trail
60 min brisk walk (speedy geocaching within a limited timeframe)
GTG: Hanging Rows: 3/4
Foam Rolling

134

2012-10-27 Sat.: Reg.

Morning gymnastics

GTG: Shrugs 6 x 16 kg/ 3 x 39 kg/ 3 x 39 kg/ 3 x 39 kg

25 min walk

more gymnastics

14 min Shovelglove (hammer)
Paddle Canoe
The Fireman
Hammer Balance
Curl
Shitty weather, outdoor activity was therefore short or on the terrace (hammering)

135

2012-10-28 Sun.: Reg.

Morning gymnastics

55 min walk

GTG: Shrugs 8 x 16 kg/ 2 x 39 kg/ 2 x 39 kg/ 3 x 39 kg

more gymnastics

136

2012-10-29 Mon.: Push/ Pull, Abs

Morning gymnastics

5 min Step Ups
Pushup Ladder til 5
Pullup Ladder til 5
3 x {Chest Press/ Flys 2 x 9.5 kg: (4/4)}
Rows 20 kg (one handed)/ Frog Pushups: (4/5) (5/5) (5/5)
3 x {Kettlebell Floor Press 2 x 9.15 kg/ Renegade Rows 9.15 kg: (4/4)}
assisted C-Curl 19.5 kg: 2/2
3 Atlas Pushups

25 min run
Side to side Pullups: 1-1-1
3 Dead Hangs, 2 Crow handstands
2 x 2 hanging Rows

135 min walk

2 x {6 Crunches with resistance band, 6 Hip Thrusts with resistance band, Kettlebell Crunch, 10 Bridges, 12 x Bicycles}
2 min Plank, 1 min left/ right

2012-10-30 Tue.: Carries

Morning gymnastics

over the day:
900 m Suitcase 12 kg, 16:00 min
180 m Waiter 12 kg, 5:35 min
720 Farmer 19 kg, 12:45 min
180 m Suitcase 19.5 kg, 3:45 min
18 m Farmers 39 kg, 0:45 min
900 m Farmers 16 kg, 12:50 min
1008 m Farers 16 kg, 15:00 min
900 m Farmers 16 kg, 15:05 min

35 min Walk without weights :wink:

bit shoulder:

Lateral Raises 2 x 4 kg: 4/4/4
Reverse Flys 2 x 4 kg: 4/5/4
Swimmers 2 x 4 kg: 4/4/4

Grip antagonist with rubber band: 15/ 25/ 15

137

2012-10-31 Wed.:

morning mobility

5 min step ups
5 min Kettlebell Swing 8 kg
Deadlifts 2 x 8 kg: 8/8/8/8/8
27 min Run

3 x {Fussschaukel, Knee-Ups, bear crawl}
Foam Rolling
25 min walk

14 min Shovelglove (Hammer)
Paddle Canoe
Shoveling
Curl
Start the mower
5 min Equators 12 kg
14 min Shovelglove (Hammer)
The Fireman
Hammer Balance
Churn Butter
Front Lever

138

2012-11-01 Thu.: Push/ Pull, Abs

morning mobility

50 min walk
Trifecta til 10 (!)
2 x {Crow Handstand, Spiderman PU}
2 x Core Crusher
7 min track work
2 hanging Rows

2012-11-02 Fri.: Triceps, Shoulders

morning mobility

125 min walk
triceps with band - didn’t really like it: 5/5/5
Dips: 7/7/7
Triceps with Kettlebell: 8 x 6 kg, 6 x 8 kg, 8 x 6 kg - this I did like

Side raises 2 x 4 kg: 8/8/8
Strict Press 2 x 4 kg: 4/4/4
^^I really like those two exercises as well
Reverse Flys 2 x 4 kg: 6/7/7
Swimmers 2 x 4 kg: 5/5/5
^^can’t go wrong with these imho

22 min run (road in my comfy Newtons)
The work in my Hattoris improved my gait. Those Newtons felt really plush

Form rolling
tortured mostly my lower left calf, where I have a nasty knot which affects my ankle mobility (at least I found the culprit)

139

2012-11-03 Sat.: reg.

morning mobility

150 min walk/ hike

Foam Rolling

8 min bike/ 10 min Airbike

2012-11-04 Sun.: reg.

morning mobility

16 min Shovelglove
Paddle Canoe
Shoveling
Hammer Balance
Curl
Shrugs: 3 x 3 x 39 kg

15 min Shovelglove
Paddle Canoe
Drive the Fencepost
Tuck the Bales
Start the Mower

Deadlifts 2 x 8 kg: 10-8-6-4-4

2 x Pushups: 6-6 sec. hold-5-5sec. holdâ?¦1-1 sec. hold
lots of foam rolling

20 min Airbike

140

2012-11-05 Mon.: Push/ Pull, Abs

morning mobility

boxing for warmup
pushups with grip (will skip this one probably, don’t really like it):
5 x 6 reps
Chest Press/ Fly 2 x 9.15 kg: 3 x (12/12)
Rows 2 x 9.15 kg: 3 x 6 reps
Atlas Pushups: 3/4/4
Rows one handed 20 kg: 6/6/6
Frog Pushups: 3 x 4 reps
Renegade Rows 12 kg: 3 x 3 reps
Kettle Bell Floor Press 9.15 kg: 3 x 3 reps
Plank Walkouts: 3 x 3 reps
C-Curl: 3 x 16 kg/ 4 x 16 kg + 6-2 x 8 kg/ 3 x 16 kg + 6-3 x 8 kg
Pullup Ladder: 10-8-6-6-6-4-4-4-3-3-3-2-2-2-1-1-1 (66)

^^that felt solid!

20 min run
80 min walk

2 x {7 Crunches with resistance band, 10 Hip Thrusts with resistance band, Kettlebell Crunch, 10 Bridges, 10 x Bicycles}
2 min Plank, 1 min left/ right