Unorthodox Methods

Training Over 35 Lifter
141

2012-11-06 Tue.: Carries, Deadlift

morning mobility

Loaded Carries:
360 m Farmers 19 kg
108 m Suitcase 19.5 kg
36 m Farmers 39 kg
180 m Farmers 19 kg
180 m Waiters 12 kg

3 x Pushing Sledge 43.5 kg
one bout this time, still slightly toasted from yesterday, that’s a good sign

6 min easy track work
65 min Walk

Deadlifts - scheduled for Wed., but decided to to them more often and felt like doing them today
12 x 12 kg
12 x 12 kg
8 x 16 kg
5 x 32 kg
8 x 16 kg
4 x 24 kg
7 x 12 kg

bit shoulders:
Lateral raises 2 x 4 kg: 8/8/8/8

Foam rolling

done

142

2012-11-07 Wed.: Kettlebells

morning mobility

5 min Step Ups
3 x {Fussschaukel/ Knee-Ups}
5 min Kettlebell Swings 8 kg (72) pathetic, I know, but I’m progressing
5 min Equators 12 kg (150)
3 x Bear Crawl

12 km Hike around Berne (yeah)
21 min run
Foam Rolling

143

2012-11-08 Thu.: Push/ Pull, Abs

morning mobility

26 min run (trail, moderate)

Trifecta til 9
3 x {2 x Fig. 4, 2 x Spiderman Pushups}
3 x {Dead Hangs, Crow handstand}
2 x Core Crusher

65 min Walk
Hot bath and early to bed

144

2012-11-09 Fri.: Shoulders, Triceps

morning mobility

The exercises were spread throughout the day (GTG-like)

Side Raises 2 x 4 kg: 8/8/8
Dips: 5/5/5
Triceps overhead with both hands and 6 kg: 6/6/7
Strict Press 2 x 4 kg: 4/4/4
Shrugs 2 x 8 kg: 8/10/10
Reverse Flys 2 x 4 kg: 9/9/9
Swimmers 2 x 4 kg: 7/7/7
GTG: 4 Hanging Rows
6 min Track work (fast, didn’t feel THAT fast tho)
Grip antagonist with rubber band: 22/22/22

85 min walk

hot bath and about 9 h sleep (yawn!)

entering the reg. weekend and starting deload next week, that’s a good thing!
The region between the glutes and lower back is bugging me (another thing on my list, that comes up from time to time since my youth - but not as bad as it used to bee), so I introduced Spidermans to my daily mobility routine which feel great.

My running has improved further. I contribute that to the refined foam rolling and recently stronger legs as well as to my schedule. I try to keep the regimen of 3 x 20 min trail/ road runs per week and add ~ 1 k track work twice, every other day, making it 5 runs/ week - if possible. that’s about 16 - 18 k/ week, which is not too much and not too shabby in my book.
Another thing are the shoes: I did run exclusively in my Hattori AWs from Saucony, which I use generally for hiking as well. Great shoes.
As they are already pretty worn by now, I bought a new brand, since my size wasn’t available. I have now some Altra Adam, which I consider even superior to the Hattoris.
I can’t wear Vibrams at least not atm. I have orthopedic insoles (an they’re at least for the time being a necessity), that kind of defies the natural/ barefoot running, but works very well for me with the zero drop shoes.

Oh, and btw. It seems, I shed some fat, while looking bulkier - not scientifically proved tho and only based on personal observation.

145

2012-11-10 Sat.: reg.

mobility
70 min walk

2012-11-11 Sun.: reg.

mobility
70 min walk

grip training with tennis ball, kneading it 100 times left/ right
foam rolling

146

So, the plan for the next week is deloading:

Static work
mobility
foam rolling
easy running
grip training
practicing the transition from the crow handstand to a headstand, which I actually achieved already, resulting in a very craggy headstand.

147

2012-11-12 Mon.: Static Push/ Pull, Abs, mobility (Deload)

Morning mobility

more focus on mobility this week, so I went through some exercises I always wanted to try out. I marked (*) the ones I enjoyed or felt necessary to work on.

3 x Quadruped Thoracic Rotation*
5 x Spidermans*
1 x Hip Flexor Mobilization
2 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
2 x Squat to Stand*
2 x Knee to Knee Stretch*
1 x Foam roller extension*
4 x Wall Slides*
5 x Scap Pushups*
3 x Assisted Squats*
1 x Shoulder Dislocations

Practicing Crow and transition from Crow to Headstand
5 x Crow
4 x Crow - Headstand

Static work:
5 x Dead Hangs
2 x {static Ab rockers/ Hollow holds}
2 x rotating Planks (60/10)

21 min run (trail/road)
75 min Walk
GTG: 4 x Rows hanging

kneading Tennisball 100 times left/ right

148

2012-11-13 Tue.: Static holds, mobility (Deload)

Morning mobility

plus

3 x Quadruped Thoracic Rotation*
3 x Spidermans*
2 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
2 x Squat to Stand*
2 x Knee to Knee Stretch*
1 x Foam roller extension*
3 x Wall Slides*
3 x Scap Pushups*
4 x Assisted Squats*

Practicing Crow and transition from Crow to Headstand
2 x Crow
2 x Crow - Headstand
GTG: 4 x Rows hanging - 3 times

Static Holds 1 min each:
2 x 19.5 kg Dumbbell (Farmer): 4 times
1 x 19.5 kg Dumbbell (Suitcase) (left/ right): 3 times
1 x 12 kg Kettlebell (Waiter) (left/ right): 3 times

70 min walk
6 min track work

1 x rotating Planks (60/10)

kneading Tennisball 100 times left/ right
Foam Rolling

149

2012-11-14 Wed.: Kettlebell, Hammer, Crawl, mobility (Deload)

Morning mobility

plus:

3 x Quadruped Thoracic Rotation*
3 x Spidermans*
3 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
3 x Squat to Stand*
3 x Knee to Knee Stretch*
3 x Foam roller extension*
5 x Wall Slides*
3 x Scap Pushups*
5 x Assisted Squats*
2 x Shoulder Dislocations

Practicing Crow and transition from Crow to Headstand
4 x Crow (practiced tilting weight)

4 x Hammer Balance 60 sec. (left/right)
200 Equators with 12 kg Kettlebell
5 x Crawls, dragging legs behind

GTG: 4 x Rows hanging - 2 times

16 min run
95 min walk/ hike

kneading Tennisball 100 times left/ right
Foam Rolling

1 x rotating Planks (60/10)

150

2012-11-15 Thu.: Push/ Pull, Abs

Morning mobility

3 x Quadruped Thoracic Rotation*
3 x Spidermans*
3 x Quadruped Hip Extension
4 x Rocking Ankle Mobilization*
4 x Squat to Stand*
3 x Knee to Knee Stretch*
3 x Foam roller extension*
3 x Wall Slides*
3 x Scap Pushups*
5 x Assisted Squats*

3 x Crow
3 x Crow - Headstand

Pushups: 6 - 6 sec. hold - 5 - 5 sec. hold â?¦ 1 - 1 sec. hold: 3 times
Deadlifts 2 x 8 kg: 8/8/8
Goblet Squat 8 kg: 4/4/4 - should GTG this one
Triceps extensions overhead 6 kg: 8/8/8
Pullups: 8 - 8 - 6 - 5 - 4 - 4 -4 - 3 - 3 - 2 - 2 - 2 - 2 - 2 - 1

30 min walk
13 min track work

GTG: Hanging Rows (and I mean FREE hanging rows): 4

kneading Tennisball 100 times left/ right
Foam Rolling

2 x {Crunch with resistance band, Hip Thrusts with resistance band, Kettlebell Crunch 12 kg, 10 x Bridges, 10 x Bicycles}

151

[quote]Avocadoshake wrote:

16 min Shovelglove
Paddle Canoe
Shoveling
Hammer Balance
Curl

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

[/quote]

I must admit I don’t know what half of these exercises are, but you have great variety and consistency in your training. Well done.

Here is one of my favourite finishers…

Waiter carries for distance (average sized waiter)
Cheese graters
Hanging plank holds
Up the chimney
Slap the jellyfish
Empty the dishwasher
Lithuanian one armed side squats and
Start the chainsaw (similar to start the mower, but a lower angle of pull) to failure.

(Smiley face thing, winking)

152

Thank’s a lot. I don’t know all of your exercises either.
However shovelglove moves can be found here:
http://www.shovelglove.com/
and here:

my mobility exercises came from here:

153

2012-11-16 Fri.: Shoulders, Triceps

Morning mobility

3 x Quadruped Thoracic Rotation*
2 x Spidermans*
3 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
3 x Squat to Stand*
3 x Knee to Knee Stretch*
3 x Foam roller extension*
3 x Wall Slides*
3 x Scap Pushups*
5 x Assisted Squats*

GTG: Goblet Squats 8 kg: 2/2/2/2
GTG: Hanging Rows: 4/4

Boxing/ Arm swings (45/15) 5 min
Dips: 10/10/10
Frog PU: 4/4/4
Strict Press 2 x 5.150 kg: 5/5/5
Lateral side raises 2 x 5.150 kg: 8/8/8
Shrugs 2 x 13.150 kg: 8/8/8
Fly 2 x 5.150 kg: 8/10/10-2
Swimmers 2 x 5.150 kg: 8/8/8-2
Grip Antagonist with rubber band: 20/20/20
1 x Rotating Planks (60/10)

22 min run
25 min walk

kneading Tennisball 100 times left/ right
Foam Rolling

2012-11-17 Sat.: reg.

Morning mobility

3 x Quadruped Thoracic Rotation*
3 x Spidermans*
3 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
3 x Squat to Stand*
2 x Knee to Knee Stretch*
1 x Foam roller extension*
4 x Wall Slides*
2 x Scap Pushups*
5 x Assisted Squats*

GTG: Hanging Rows: 4/4

100 min walk/ hike

kneading Tennisball 100 times left/ right
Foam Rolling

154

2012-11-19 Mon.: Push/ Pull, Abs

spread the training GTG-like throughout the day and divided it into manageable chunks - had to care for the little one (literally dumbbell in one hand and the milk bottle in the other) and worked out whenever possible

Morning mobility

1 x Quadruped Thoracic Rotation*
2 x Spidermans*
1 x Quadruped Hip Extension
4 x Rocking Ankle Mobilization*
3 x Squat to Stand*
2 x Knee to Knee Stretch*
1 x Foam roller extension*
4 x Wall Slides*
3 x Scap Pushups*
7 x Assisted Squats*
2 x Shoulder Dilocations

(warmup: fast boxing)

GTG: Atlas Pushups: 2/2/2/2/3/2
Pushups: 6 - 6 sec. hold - 5 - 5 sec. hold ? 1 - 1 sec. hold: 3 times
3 x Crawls, dragging legs behind
C-Curl 9 kg: 8-2/8-2/10-3/10-4
----end of first chunk----

Reverse Flys/ Chest Press/ Renegade Rows (9 kg Dumbbells): (8/8/3) (8/8/3) (8/8/3)
Kettlebell Floor Press 2 x 8 kg: 4/4/5
Plank Walkouts: 2/2/3
----end of second chunk----

Sumo Deadlifts high Pull 16 kg: 4/4/4/4
Spiderman Pushups: 2/2/2
----end of Third chunk----

100 x rope skipping
Pullups: 10-4-2/ 8-4-2/ 6-3-2
Side to Side Pullups: 1/1/1
Hanging Rows: 4/4/4
Crow Handstand: 2 x
2 x 5 min track work
----end of fourth chunk----

2 x {8 x Crunch with resistance band, 10 Hip Thrusts with resistance band, 11 x Kettlebell Crunch 12 kg, 10 x Bridges, 12 x Bicycles}
40 min walk
kneading Tennisball 100 times left/ right
Foam Rolling

gurk, but good

155

2012-11-20 Tue.: Carries, Hammer

Carries were done indoor, had to look after the little one and logged a training session while she was asleep

Morning mobility

2 x Quadruped Thoracic Rotation*
2 x Spidermans*
2 x Quadruped Hip Extension
4 x Rocking Ankle Mobilization*
3 x Squat to Stand*
2 x Knee to Knee Stretch*
1 x Foam roller extension*
7 x Wall Slides*
3 x Scap Pushups*
5 x Assisted Squats*
4 x Shoulder Dilocations

GTG: Goblet Squat 8 kg: 2/3/2/2/2
12 kg: 2/2/2

GTG: Triceps extensions 6 kg: 8/8/8/8

Carries:
Farmer: 32 kg: 4 x
39 kg: 2 x
Suitcase: 20 kg: 3 x
19.5 kg: 4 x
Waiter: 19.5 kg: 3 x

Pushing sledge 47.5 kg: 4 x

Hammer balance: 3 x 60 sec. left/ right

22 min run (trail)
25 min walk
kneading Tennisball 100 times left/ right
Foam Rolling

Toasted

156

2012-11-21 Wed.: Kettlebells

Morning mobility

2 x Quadruped Thoracic Rotation*
3 x Spidermans*
2 x Quadruped Hip Extension
2 x Rocking Ankle Mobilization*
3 x Squat to Stand*
2 x Knee to Knee Stretch*
2 x Foam roller extension*
3 x Wall Slides*
2 x Scap Pushups*
6 x Assisted Squats*
2 x Shoulder Dislocations

GTG: Kettlebell Swings 8 kg: 100
GTG: Equators 12 kg: 220

Sumo DL:
8 kg: 6/8
16 kg: 7
32 kg: 4/4
12 kg: 10/10/8

kneading Tennisball 100 times left/ right

20 min run
90 min walk

2012-11-22 Thu.: Push/ Pull, Abs

Morning mobility

2 x Quadruped Thoracic Rotation*
5 x Spidermans*
2 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
3 x Squat to Stand*
1 x Knee to Knee Stretch*
1 x Foam roller extension*
4 x Wall Slides*
1 x Scap Pushups*
7 x Assisted Squats*
2 x Shoulder Dislocations

GTG: Dumbbell Rows 19.5 kg: 13 sets with 2 reps
GTG: Goblet Squats:
8 kg: 2/2/2/2
12 kg: 2/2/2/2

Triceps overhead Press 6 kg: 8/8/8/10/9
Atlas PUs: 4/4/4/4/4
Pullups: 6-4-4-4-4-4-4-4-4-3-3-3-3-3-2-2-2-2-2-2-1-1-1 (68)

Foam Rolling

100 x Rope Skipping
6 min Track work
80 min Walk

2 x Core Crusher

kneading Tennisball 100 times left/ right

2012-11-23 Fri.: Triceps, Shoulders

Morning mobility

1 x Quadruped Thoracic Rotation*
3 x Spidermans*
1 x Quadruped Hip Extension
2 x Rocking Ankle Mobilization*
2 x Squat to Stand*
1 x Knee to Knee Stretch*
1 x Foam roller extension*
2 x Wall Slides*
1 x Scap Pushups*
5 x Assisted Squats*
1 x Shoulder Dislocations

GTG: Frog Pushup: 2/2/2/2
Lateral Side raises 2 x 5.8 kg dumbbells: 8/8/8/8
Triceps overhead Press 6 kg: 4/6/8/4 (for stretching and warmup)
Dips: 7/8/7/5
Strict Press 2 x 5.8 kg dumbbells: 4/5/5/5
Reverse Flys 2 x 5.8 kg dumbbells: 8/8/8
Swimmers 2 x 5.8 kg dumbbells: 8/8/8
Shrugs 2 x 16 kg: 4/4/4

19 min run
70 min walk
Foam Rolling

kneading Tennisball 100 times left/ right

157

2012-11-24 Sat.: reg.

Morning mobility
60 min Walk
kneading Tennisball 100 times left/ right

2012-11-25 Sun.: reg.

Morning mobility
65 min Walk
kneading Tennisball 100 times left/ right

Nothing special here, regeneration.

I also decided, to concentrate more on the difficult exercises on Monday, than to power out on the easier ones beforehand.
So, I incorporated a mix of mobility and short intensity, the first bunch of exercises (mostly push) already done as I write this.
Leaving me with more strength, to concentrate on the heavier pulls in the evening (Free hanging rows, side to side pullups) and for the loaded carries on Tuesday.
I managed to do a 50 min workout this morning and in the evening, I’m on the track and the bar, bringing probably a kettlebell with me, to practice some swings.

158

2012-11-26 Mon.: Push/ Pull, Abs

Morning mobility

plus

2 x Quadruped Thoracic Rotation*
3 x Spidermans*
3 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
1 x Squat to Stand*
1 x Knee to Knee Stretch*
1 x Foam roller extension*
5 x Wall Slides*
2 x Scap Pushups*
3 x Assisted Squats*
5 x Shoulder Dislocations

Focus more on the difficult exercises. Tried not to power myself out on the easier ones, leaving me with more strength for the pulls in the evening and the carries tomorrow.

first 50 min session in the morning (mobilization as warmup and in between):

Sumo Deadlifts High Pull (like this one) 2 x 9 kg Dumbbells: 4/4/5
Triceps overhead for warmup 6 kg: 11/10/10
Boxing

Now some of the difficult stuff:
Spiderman Pushups: 4/4/4
Face Pulls with resistance band (not difficult): 8/8/8
Plank Walkout (gah!): 4/4/5

usually these are my finishing exercises, but I decided, I’d probably get more out of them, done exclusively.

Grip Antagonist with rubber band: 20/20/22 (forgot them last week)
kneading Tennisball 100 times left/ right
^^that’s an experiment I’m doing for hypertrophy - seems to work, forearms are bulking up

100 min walking

On the track:

100 rope skips
6 min track work

Standing rows on pole for warmup
100 Swings with 8 kg

Side to Side pull-ups: 2/2/2
Free hanging Rows: 5/5/6

14 Standing Pushups
one armed Standing Pushups, assisted: 5/5

Pull-ups: 6/3 - yes, I’m finished

2 x Core Crusher (while still on track)

Foam Rolling (at home)

159

Hey Avocadoshake i was wondering how do you do scapula pushups? my traps always are contracting when i do them not my scapula

160

No prob for me, maybe I can concentrate on the muscles I want to use here. The exercise is shown in the video a few posts earlier. If you have problems this version might be useful.

On a side note: The scapula is not a muscle and the traps move it as well, so maybe you’re not that off anyway.