Saturday 2nd February 2012
Zach Even Esh wrote an article regarding training in prison recently, and this part resonated as I've had discussions on this topic before -
'It didn't matter how much wrestling, BJJ, Muay Thai, or any "training" I did. Sure, I go through hard-ass workouts. Sure, I bang heads with tough guys, but there are rules when we spar or compete.
When we're done, we go home and shower in the comfort of our own homes, have a good meal, and make sure we get adequate rest. We don't need to worry too much about someone shanking us on the way to lunch. To these inmates, those of us on the outside are no tougher than the Brady Bunch.'
I was asked if I felt it would be necessary to take up MMA or BJJ as a matter of self defence, should a situation arise which required me to defend myself.
Now; I believe these are great sports, but from my limited experience of being in a physical confrontation, I have generally found that logical thought goes out of the window and adrenaline takes over. You do whatever it takes to end the fight. The idea of performing complex motor patterns in such a predicament becomes null and void.
Maybe this is not the case in certain individuals. But I'm sure it is with me. And that means all I really have to rely on is 2 things:
1. I look badass enough (could happen) that the other person changes their mind about cracking my jaw on the curb and scarpers, or - if this is what makes them want to fight me -
2.Be strong enough that I can just crush their skull with my bare hands.
Unlike in the movies, where it seems everyone knows martial arts, most guys/gals looking for a fight are just normal people who've had a few too many and are looking to take it out on someone. Rather than a kick to the face, I reckon just being able to hold them down until help arrives is going to be enough.
And that is another reason to be strong as you can be.
Sunday 22nd January 2012
We've noticed that summer starts early in the uk these days. This picture of me and my brother in law was taken last April. It was the hottest month we had all year!
I will be doing my annual spring leaning program for those of you who are less inclined to wear their hoodie to the beach this year, should the temperature break into double figures (and Em and I win the lottery).
Shoot me an email for details.
On a side note, the 'Wholefoods' article will not be going up here for a little while as Elitefts.com will be putting it up on their website (who knew?) in the next couple of months. I say 'article' but it's really a short, random collection of thoughts on the confusion regarding 'paleo' style eating. Hopefully it will clear up a few things.
Saturday 13th January 2012
It's amazing the kind of information you can garner when you let any and all pre-conceived ideas/beliefs go, and instead try to be completely open to a multitude of differing opinions, whilst still observing the validity of claims backed by research.
http://www.leighpeele.com/the-paleo-diet-fad-religion-or-solution
Who would have thought that Cavemen ate grains? Heresy!!
A little while ago I would most likely have been completely dismissive of this post. But at the same time, if someone had asked me to back up the studies proving the effectiveness of the 'Paleo Diet' in comparison to any other calorie restricted diet, I would have come up short. And rightly so, as currently there are none.
I certainly like the concept but have a hard time sticking to something that does not allow the consumption of certain nutrient dense food sources.
Right now I am very happy to be doing my own research into the validity of certain claims, and am trying hard not to be a sheep. I don't mean that as an insult, but it's very easy to buy into an idea because it sounds good and because it takes the thinking out for us. Can you honestly say you have done your homework when it comes to proper nutrition? Or just swallowed whole what you have been fed (so to speak) without putting any real thought into the matter?
Here's an idea; try taking a critical look at the beliefs you put the most stock in, listen to what the other side has to say, read the research and see if you don't come out the other side with a more educated, balanced stance on your current views.
Wednesday 4th January 2012
There are a few signs that you are getting older. The most common for guys is losing hair (check), going grey (i have no hair- score!) and the befuddled expression from the new kid at the gym when you offer an enthusiastic high five after discovering 'The Goonies' is playing xmas day.
S
Seriously, really?
My point is this: I couldn't wait to go to bed last night. And my reasoning is down to my New Year Resolution.
I want to read more.
That's right; I want to broaden my horizons and expand my knowledge. I have purchased a couple of books on how to become a better creative writer/blogger, a book on biomechanics (to brush up) and a couple of fiction books; 'Winter in Madrid' and Stephen Kings 'IT'. Who knows, maybe I'll take a creative writing course?
I am taking this year as a chance to become a more informed and aware lifter/blogger, not just a stronger one (yes, this will probably require more than 3 or 4 books but it's a start).
See? Getting old.
So to kickstart my new found passion for reading and writing, I have written an article entitled 'The Wholefoods Diet'. Look for it to be published in the near future.
Also a quick word to say that a 'comments' section will be up soon, but is particularly difficult to get up and running on this website builder. It may be time for an upgrade!!
Wednesday 30th November 2011
So i'm currently doing nutrition planning for clients with a buffer clause for any upcoming xmas related gluttony. All based on preferred foods and calorie counting. I'm also doing it myself, partly to prove it works, and yes, it also has a lot to do with vanity - sue me.
So here are a couple of pics. One of me at 220lb's ish (spring/summer this year ) and another, currently at 185-190lb.
I somehow managed to lose the bottom part of the picture and can't resize it either, so apologies for the unprofessional look. I started to calorie count and throw in a 24hr fast around 3 weeks ago, and have seen a huge difference in such a small space of time. I will take one more picture on the 21st of december, or better yet, I'll ask Em to take it for me. As you are probably aware, I took this myself, which is why it's an ultra close up
Of course when the New Year hits, the weight will be going back on and then some. It is nice to be lean, but at the same time it's just not cool to be a strength trainer who could be mistaken for a horse jockey.
Enjoy xmas and eat BIG!!
For diet consultations, email me at pete_stables@yahoo.co.uk
Sunday September 11th 2011
A short video of the last couple of months of training, including a couple of pt clients.
Saturday September 10th 2011
livingfood.co.uk sell the 'Raw Chocolate Pie'. Raw chocolate, or high cocoa content like Green and Blacks 85% dark chocolate, are great sources of fat and a host of other nutrients. I don't rate eating a kilo of nuts every day to get your 'good' fats in. Dark chocolate is much tastier, and healthier.
A great, cheap, easy way to bulk up the protein content of your meals involves using cottage cheese. Nobody really likes this stuff. But EVERYONE likes yoghurt. The problem is that yoghurt contains dire amounts of protein. Anyone starting out on the road to eat a healthy diet will tell you they had 'Yoghurt with some fruit for breakfast'. This is generally followed by a piece of fruit to snack on mid-morning etc. The daily protein total is generally about 15g. Which would barely stimulate protein synthesis in a small mouse with little to no weight lifting experience.
The solution is simple AND gag free.
Take a small 79p tub of FULL FAT cottage cheese from sainsburys. This contains around 30g of protein. Add a small pot, or two tablespoons of your favourite yoghurt. Tell me this doesn't taste awesome! This tip can be used for dieting or bulking up.
Friday September 9th 2011
Im going to start posting some of my recommendations for foods/drinks/supplements that I have found particularly enjoyable or useful.
This first condiment is a life saver
Anyone who has eaten a lot of eggs for a long time will atest that, as with any food, they can become quite hard to stomach. Not anymore. This spicy nectar of the gods will make your eggs brand new again. Trust me.
You can buy it in Sainsburys, Tescos and pretty much anywhere now. Scramble your eggs (if that's how you like them), add a little creme fraiche, and top with Nandos medium peri-peri. I have tried the hot stuff, but it just takes away from the great flavour. Enjoy!
My next post will cover raw chocolate and easy, cheap and tasty ways to bulk up the protein content of your meals.
Friday july 22nd 2011
Hit some good lifts this week. 3x3 at 170kg on squats. 3's on 85kg press and 205 deadlift for 3 (not a pr but havent pulled any heavy weight for months)
'Insidious' is out on dvd next month. If you like horror, then this is definitely worth a look. Best film i've seen at the cinema for ages. I saw the final Harry Potter, which was, weird I guess. Didnt rate it but hey.
The pic below is for educational purposes. To show that women don't get bulky when weight training or something..
Friday July 15th 2011
I can't believe how long it's been between posts, but what with buying a new house and a new dog etc. the updates have been fairly sporadic.
Training however, has been pretty awesome. Squatted 6 reps at 167.50kg. Felt easy. Pressed 82.50kg for sets of 5 and did 200kg deadlifts for 5 reps. Have videos of all of them, and will post soon. Been doing a few promo vids for CFbath and this website. I think Crossfit is only updating through facebook now, in case anyone is wondering.
Diet is a shambles and consists of whatever, whenever. I guess it's only been the last week, but need to nip that in the bud. Currently around 205lbs but will make a push as soon as we have made it into the new place and settled down. Still need to be much bigger and much much stronger. Have seen there is a strongman comp in westbury(?) in September, which gives me something to train for.
Friday 26th June 2011
I am nearly back up to the weights I hit prior to taking some time off. Will hit 160kg squats for 5's on monday, 107.50kg bench tomorrow for 5's, pressing 80kgs for 5's and will deadlift 220+ hopefully in the next couple of weeks. Pics and updates soon..
Boring pic, but all I could find whilst stuck at work!)
How to eat for YOUR goals
Let me start by saying that paleo is not the answer to every goal you have in or out of the gym. Yes it's easy to say 'just do paleo', but I think we need to dig a little deeper.
Often within Crossfit we hear the mocking of bodybuilders, doing their silly bicep curls and eating their chicken and rice all day long. It amuses me to hear the skinny guys with the 80kg bench press talk about how clueless these guys are. These people scoff at the idea of a bent over row, but couldn't begin to tell you why we shouldn't do them. Because they don't frequent the main page? Just for once try thinking for yourselves. Have you ever looked at a competitive bodybuilder? I can guarantee they look a lot more muscular and ripped than you. And are probably a hell of a lot stronger. These people are the absolute elite when it comes to getting to into single digit bodyfat whilst retaining muscle. I think they know what they're doing. But you have the audacity to put them down because you got huge biceps (sarcasm) without doing curls. If you're even thinking of saying 'yeah but they're all on 'roids', it only serves to show how little you really know.
Sorry, i'm going off track..
That said, you are doing crossfit. Which is of course a good thing. But if you are too weak to clean the weight for 'Grace', then eating 'zone' is not going to do you any favours. So here are 3 simple methods of eating to hit your desired goal without having to eat 'dirty'.
To Gain Weight - Eat your regular paleo but add potatoes and white rice. No not brown. Brown contains all the 'badness' we don't want. White rice is pure starch and will refuel your muscle glycogen post-workout. If you are super skinny, shoot for 3 huge meals daily.
To Lose Weight - Eat only meat , veg and a little fruit (ideally berries)
To Fuel Performance - If you are where you want to be in terms of physique, eat your regular paleo diet but include things like sweet potato post-workout. Or even white potatoes - do you really think grok didn't eat potatoes and root veg?? Make sure the starchy carbs are kept to post workout. You could even throw in some white rice, I mean, how could a billion Chinese people be wrong?
The better someones genetics are, the more of a dumbass he is' - Alan Aragon
I think the above statement is bang on the mark. We all know somebody who has a crazy sixpack and does nothing to maintain it. We all know 'jacked' guys who do the most awful training but still hold a ton of muscle at 6% bodyfat. Get over it. These people have won the genetic lottery and have no business on telling you how to get big and strong whilst they do calf raises in the squat rack. Why? Because they didn't have to work to get where they are now. They could eat Haribo's all day long and still look awesome. Look in the mirror. If you don't look like the guy from 'Thor' right now, you never will. Unless you do some seriously smart training and heavy eating FOR THE NEXT 5 YEARS MINIMUM. You really think these movie stars got huge on 6 week programs?
Check this out - http://www.t-nation.com/strength-training-topics/1185
Friday 27th May
Check out the testimonials page for Steve's muscle and strength gain results after a few months of training.
Friday 20th May
This is the first image from next years new Batman film 'The Dark Knight Rises'.
Pictured above is Tom Hardy as 'Bane'. As you can see, he has had to add a serious amount of size for this role. Just like Christian Bale, Tom Hardy is a shapeshifter. Gaining and losing weight on a whim.
I am a film freak. I love the Batman films, and can't wait for this one. Things like this keep me inspired to keep getting stronger and putting on weight. I struggle with it occasionally, and my body wants me to be 170lbs, but every time I see guys out running or posting topless pictures of themselves on the net, unaware that they're conforming to a standard/expectation set by programs like 'the hills' or 'made in chelsea', and applauded by works of fiction such as Mens Health, it spurs me on. Here is the trailer for the Tom Hardy vehicle 'Warrior'.
On a side note, I am back to eating properly and will post vids/pics soon. Also a couple more testimonials in the future. One from a lady I have trained to walk up Everest, who outlasted everyone on her team, including the altitude doctors, who had to turn back and leave her to complete the journey herself. Apparently they couldn't understand what training methods she had utilised to acclimatize so quickly, especially considering that she joined them after they had been living at that altitude for 3 months...
10th May 2011
Back in the game!!
So a lot of stuff has gone on recently. I lost over 20 pounds in about 7 weeks. Life comes along and tries to kick your ass occasionally. We've dealt with things that people shouldn't have to. But what doesn't kill you etc.
Today I benched 100kg for 3 reps, and yesterday 145kg squats for 5 reps. Which is embarrassing. Ed said he couldn't believe the difference in me in under 2 months.
Time to tear it back up again. By July I will hit 180kg for 5 deep squats. I will press 100kg by August. And I will deadlift 230kg in less than a month. Mark my words.
30th April 2011
I'm finally back to blogging! Not having had a computer for weeks on end has made updating this site near impossible, but, with a new laptop recently purchased, i'm ready to go again.
Nutrition is always my first port of call when it comes to weight gain/fat loss/athletic performance. And I have usually advocated eating a ton of calories for getting huge, and paleo for leaning out. One problem. What if you go paleo (to get 'cut') and take in too few calories to keep the muscle gains you made? I mean, lets say you lean out to a good bf percentage and end up with a tdee of 3100cals. What happens when you continue to barely hit 2500 per day from then on? I've seen people go from mean to lean, and then start to waste away until they hit endurance athlete lows. You gain all that strength for a reason don't you?
This is where calorie counting has to come in, if you want to be in decent shape. Paleo doesn't somehow change the human metabolism. Of course eating 3000cals of carbs won't do anyone any favours. And this is where Rosemary Connelly comes into her own. She knows people lose weight on calorie restricted diets. And they can do it eating whatever the hell they like. If you eat bread and pasta each day, and stay within your calorie requirements, you'll lose weight and swear that wholegrain cereal is a superfood! Of course I don't need to point out the consequences of living like this, but if you're going to calorie count, you need to follow certain rules. I'll touch on the first. Fulfill your protein requirements! 1-1.5g of protein per lb of bodyweight is the most important thing you can do. The rest will be covered in upcoming posts.
Here is a vid of me pressing 80kg on my third set of 3x5
Client Testimonial
Tracey Before... And After
This is my client Tracey. There's a couple of things to note from the above pictures and the video below. One is that she has clearly lost a significant amount of weight. She did this first and foremost by taking control of her diet and cutting back on alcohol intake. The second is that she is also clearly very strong and fast. Note that she has a 3 foot vertical leap, rows a 500m split in the 1:30's and is about to hit a 100kg back squat (current 1rm is an easy 95kg). Months ago she pulled a 125kg deadlift. She will be well past 130kg by now. And she can press 40kg. Who says that lifting weights makes women bulky? Tracey is clear proof that you can become a strong, powerful woman without building giant biceps with huge veins running through them. And she achieved these numbers in a year. Hugely impressive.
Enjoy the video, and the awesome soundtrack by All That Remains (which i'm sure she loves)..
Wednesday 2nd Feb 2011
Pulled a 220kg deadlift today and benched 107.5kg for 5 reps!!!!
Tuesday 1st Feb 2011
This is 160kg for 5. After the last video I took my stance a little more narrow, which helped me to hit depth and get better hip drive. Also hit 10 reps pressing 70kg. According to Wendler, this is when you officially take ownership of a weight. So woop woop.
Friday 28th January 2011
Hit 105kg for sets of 5 on bench today.
Everyone knows that bosu boards and gym balls are the secret to making an already gifted athlete, truly great. Ben Crane shows us how he gets in top shape using such implements.
http://www.youtube.com/watch?v=b_KHh_c6Ha4
Tuesday 25th January
I mentioned recently that I had been struggling to find correct depth as I moved up into the 160's. I think I have it fixed now. This is 155kg for 5.
Sunday 23rd January
210lb when I randomly checked at work yesterday! Not exactly heavy, but heavier than the 180lb's I was this time last year! I hope everyone's fattening up for the Greyskull seminar in April. I just had a massive piece of cheesecake to finish off a giant roast. Currently i'm doing Paleo with biscuits, which is still technically paleo, so i'm happy.
This vid is the answer to Planet Fitness, which is an extreme version of fitness first. No deadlifting, grunting etc. Scary. Full of cardio psycho's.
Thursday 20th January 2011
Johnny Pain is coming to Crossfit Bath!! It's time to stop practicing your double unders, wall ball etc. and get some weight on the bar. And gain about 50lbs. And grow a beard. Except for the girls. On a side note, if any girls are sporting a beard, it's time to shave it off.
This seminar is going to be insane. How many people do you know who desperately wanna gain weight, get stronger and so on? This will be an incredible oppurtunity to get one on one coaching and diet advice from the man who did what so many people lack the bottle to do. Training Compilation 6/10 from john sheaffer on Vimeo.
Sunday 9th January
Missing a lift sucks. Especially when you know that it was probably down to having an off day. I hit 6 reps at 160kg doing deep squats last mon. But friday I only hit 4 reps at 162.5kg. I knew before I went under the bar that it wasn't feeling right. I couldn't get my adrenaline up beforehand, which is crucial to a good lift. The point is knowing when it's the right time to reset. Normally I would back off 10%, but i've decided to give it another go tomorrow. If I don't hit it, I will take it down. I find that if I deadlift heavy on the wed, my squats suffer on the fri. I only deadlift 1-2 times per month now. It seems to have helped as last wed I put up 200kg for 5 reps, which is a pr.
So hear is a vid to get the adrenaline up, and remind me that I need to keep getting stronger!
Monday 20th December 2010
Decided to do max reps squatting 160kg, as this is the last chance I get to squat until after xmas. 5 reps! Bench was also much easier than before hitting 5's at 100kg. My bench has always been pathetic, but am building up the strength in that area by doing some close grip work. 10,9,8 weighted chins at 12kg.
Thursday 16th December 2010
Crappy week of having a cold and just generally feeling rubbish. On a positive note, I still hit 155kg for 5 reps on monday, and also discovered I could bench more by bringing my grip in a bit. I realise this is a bit of a moronic statement. No conditioning AT ALL. Luckily I rarely feel guilty for not doing any, so will still eat whatever the hell I like, in the name of getting bigger and stronger. Below is a sample of what I feel embodies true fitness.
Tuesday 7th December
Hit a couple of pr's yesterday. Strict press for 5 reps at 77.50kg and 3x5 squatting at 152.50kg. I noticed that my squats were not as deep as I would normally go (ok, Ad noticed), and this has since been rectified. Still technically legal but not going down far enough to get a decent rebound.
Also throwing in some prowler and a pain in the ass metcon involving rowing and thrusters. Had a tug of war yesterday too. The first was against Ad (he fell over, I won) and the second was against Ollie Manpower. I clearly whooped his ass in the first, but as luck would have it, I slipped on a banana peel during the second, and lost (with a great deal more dignity than the other guys did).
Saturday 27th November
Feeling real good about training at the moment. Doing the Greyskull LP, which is very similar to the wendler template, but squatting x2 per week. Gonna hit 150kg for the minimum of 5 reps next fri. I hit 142.50kg for 8 reps last mon, pressed 72.50 for 6 (would have been 7 if i'd have known ollie had done the same for 7 earlier). I also did 7 reps deadlifting at 172.50kg. Could have (should have) hit 8 or 9. Also smashed some prowler sprints. Apologies to Ad and Ol who braced the cold, thinking (understandably) that I'd die on the 3rd sprint.
My favourite thing currently is not worrying about food for the first time in years. I'm honestly not remotely interested in having a six pack. It's all about performance. Jim Wendler once said to me 'Your goals should be to get strong and be a motherfucker'. That pretty much sums up how I feel about training. Not going to bore anyone with weight and bodyfat measurements. I think I may finally have gotten over myself.
Thursday 18th November 2010
You know I don't recommend a super strict paleo lifestyle, but someone said to me recently; 'This Paleo diet sounds like a fad'.
Right, because primitive man decided that 'eating meat, fruit, veg, nuts and seeds' wasn't for him. Perhaps he was fed up with the fact that he and all his hunting buddies were 20 stone+, and type 2 diabetic. His distress made all the worse by the ever increasing levels of degenerative disease such as Alzheimers and cancer from eating too much red meat. Luckily he chased his prey for around 26 miles per day, which would hopefully help him avoid the heart disease which was so prevalent in his society. How did we ever make it this far eating like that? If only he had discovered toast, Nuttella and flora pro-active (to balance his cholesterol levels). Why if he had eaten 8 small meals per day, made up of a wheat rich, 60% carbohydrate diet, he could have avoided becoming so weak and dependent on the variety of drugs prescribed to him by his 'cave doctor'. (Hopefully the sarcasm is coming across, if not then read as such in the next paragraph)
I personally am very happy that in the 20th century, we finally learned how to eat correctly. We should all give thanks to the food companies for providing us with natural, high quality food - I love that our health come first to them! I love that the animals they provide us with are treated with care and raised on grassy pastures. It's a pleasure to eat fruit that is well travelled and still contains so much goodness. Look at us. We have never lived longer, and it's all down to our healthy lifestyle.
Tuesday 2nd November
I watched a video of the guys at CrossfitBath winning the Divided We Fall Games, a couple of weekends ago. I wish more than anything that I could have been there. Some sports can isolate you from friends and family. Triathlon/cycling etc. can be selfish endeavours, in that the training takes up most of your week. It's all you think and talk about. I'm sure countless realationships struggle, and have ended because of this. But it's a 'healthy addiction' right?
What I love about Crossfit is that it can enhance your life without being an intrusion. Some daily workouts can be as little as a couple of mins. Who doesn't have time for that? Even if you train 6 days a week, the sum total of your efforts probably equate to the same amount of time spent watching tv on a saturday night. And more importantly, you can build relationships at Crossfit. Because even when we take part individually in the wod, we still work as a team. You finish, and then you pick yourself up and go cheer on the athlete coming in behind you. Team wods/competitions are taking place all the time, and there is a huge sense of community. Much more so than any other sport I can think of.
I am of course still chasing my goal of being bigger and stronger. But conditioning can play a big part if done correctly. Short, intense bursts are your best bet. And this was my effort. 3 rounds of 5x 60kg squatclean-thrusters and a 200m sprint with a 20kg sandbag. Time was 6:07. And I nearly threw up in my mouth on the last round. Currently at 201-202lbs and just under 10% bf. I seem to be be able to hold this weight well, and still look skinny!
Tuesday 19th October 2010
Looking forward to this one. Mark Walberg has turned 40 and managed to get into incredible shape for this role. Christian Bale is the wrong side of 35 and has managed to lose a ton of weight again. Now I know that they're paid to this, but anyone with a bit of dedication can gain or lose weight, quickly and easily. Some might say that it's dangerous losing weight that fast. Ok, point me in the direction of the peer-reviewed research that states losing a few pounds a week is deadly. How many people do you know who have dropped dead from doing this?
My point is that we all know certain things. We know too much fat is bad for you, and that steady state cardio is the best and healthiest way to get lean. We know we should eat breakfast, because the media tells us we should. If we didn't, they'd never be able to sell us 'breakfast biscuits' and wholegrain cereal. Which leaves only 2 more opportunities to sell us something that probably won't make or keep us healthy. Gp's prescribe statins for people when fish oil would probably do a much better job. Or we could argue that dietary cholesterol has no effect on serum cholesterol, which is irrelevant as serum cholesterol has no correlation with heart disease anyway! So why the statins? How much are the drug companies worth?? It's a sorry state of affairs when your own doctor is obese, eats like hell, and couldn't demo a decent squat if their life depended on it. Yes, I have that doctor!! If you're injured (let's say a damaged knee from jogging), they can always send you to see a physio. Most (but not all) are as clueless about rehab, as doctors are about diet. Sure, they can tell you about origin and insertion. They can tell you what muscle's need to work. So what do they prescribe? Gym ball work. Isolation exercise on a 'leg extension' machine (to work the quads apparently). Will this make everything ok? Of course not. Because they don't realise that the body is a system and you need to get stronger in the context of basic human movement patterns. And whilst your quads are getting stronger, everything else is left to get weaker, causing imbalances and setting you up nicely for your next injury. Everything heals with time. They know this, and are just protecting their own necks by providing you with near useless exercises, whilst the healing process naturally takes it's own course. Hey, see the doctor, let the physio tell you what's wrong, and then come and see a movement coach! This applies to the overwhelming majorty of doctors and physios, but there are also some damn good ones if you're prepared to search.
Question everything. You can pretty much guarantee everything you hear in the news or read in magazines is manipulated to a certain degree. Do the government/corporations really have our best interests at heart? Really? When there's that much money to be made? Michael Douglas was wrong, greed is not good. Greed will end up killing us.
Sunday 17th October 2010
Got back from a weeks holiday in the lake district and hit a decent workout on friday. 3 reps squatting at 147.50kg felt solid and hit a pr on bench press with 3 sets at 102.5kg. Finished with 3 sets of 5 weighted chins, using a 24kg kb.
Looking forward to potentially starting a Crossfit Bath Barbell Club. The focus being on the 3 big lifts. Anyone who needs to work on their technique, or wants to test their strength should come along. Details to follow..
Monday 4th Oct
I started out thinking this vid was a bit cheesy, but by the end I loved it!
I love Crossfit, but recognise that I need to be stronger. I know that when I was 12 stone and had a sub 20 min 5k run, it really didn't mean shit. So i'm prepared to suck it up and not eat to look like a super model. Who cares if you have a sub 4 min fran, but your own girlfriend is stronger than you? Lets face it, lots of people get into crossfit to get a sixpack. Not to be a more useful human being. Vanity is just as prominent in our community as it is in bodybuilding. We all know it's the done thing for a guy to their shirt off half way through a wod. I'm not putting anyone down (ollie did today - but that guy is strong!) But I've noticed with certain 'monsters' in the crossfit community, that while they are fast as hell, their strength is almost non-existent. This does not make a monster. But we so badly want to be ripped, that we undereat to reach that goal, and accept that loss of strength is an acceptable sacrifice. It's wrong. And besides, when you've got your t-shirt on, you just look like a runner anyway. Like Jim Wendler said, 'nobody gives a shit what you look like.'
Friday 1st October 2010
Finally hitting some pr's again!! The first doesn't really count as my right arm didn't lock out fully, but practically a 112.5kg bench (I know it's not strong, but my arms are so long that my knuckles drag along the ground). Second was a 107.5kg power clean, which is a 5kg pr. Today I matched my best press at 85kg, but with much tighter form. 90kg is just around the corner.
Best of all was Oli's squat session. A previous pr of 117.5kg 1rm without a belt. I suggested he try it out today to see if it made any difference. He then made a 130kg squat look EASY!! Good job buddy, now start eating until the belt feels a little more snug.
Here is why you SHOULD wear a belt when lifting heavy http://www.70sbig.com/?p=891
I find that eating a carb heavy meal prior to working out leaves me feeling groggy and unable to get fired up for a heavy lift. But if I have a smaller protein/fat meal with some fruit, my energy is bang on for the workout. Post workout involves about 100g of starchy carbs, which works really well for recovery. I make a big effort to overeat after a session.
Another tip to keep energy up during a workout is to drink strong black tea. Seriously. That bit of caffeine makes all the difference.
Wednesday 29th September 2010
I wanted to share a couple of links worth taking a look at.
http://www.t-nation.com/free_online_article/most_recent/most_lifters_are_still_beginners
http://startingstrength.com/index.php/site/roundtable_tall_athletes
Currently i'm driving the weights back up in the gym. Pressed 75kg for 3 reps with strict form last thurs. Hit 160kg squat for 1 (still being cautious with back). 112.5kg bench yesterday was a pr until the last 2 inches, at which point my right arm stopped pushing, and I just managed to slide it back onto the rack. Cue much laughing at my expense.
I'll post a vid and pics as soon as Ad puts my video up. In the meantime, enjoy this montage.
Saturday 11th September 2010
Everything I've posted since mid june has gone. In short, I went from 183lbs to 216lbs. Lifts all went up, and then I missed a 180kg squat, which temporarily put me out of action. I went on holiday and lost a few pounds. I did manage to get my conditioning up for the opening of Crossfit Bath, but am now putting the focus back on driving the weight up, in the gym and on the scales. The post below really gave me a kick in the ass. I lost 16lbs through August and my lifts dropped. I am NOT going back to being weak and malnourished. I currently stand at 200lbs and will restart 5/3/1 on mon. I will add a couple of conditioning sessions in per week, but don't expect to see me do a 10k run. My diet will still be an intermittent fasting set up of 4000 cals per day. I'm not going to eat crap, but I will not be super strict paleo either. Carbs will definitely be on the menu! Keep checking in for videos, progress reports, articles etc.
Apologies as all my posts have inexplicably been deleted. Only the early posts remain. I will start over on monday.
'If you can't do a pull up, you are either fat, weak or hurt'Jim Wendler
This is a piece that I found on Jim Wendlers training log-
"Where performance and kicking ass are more important than how you look. Where people eat to live, not live to eat. Where trucks are pushed and sleds are pulled. Where reps and weight are counted, calories are not. Where running isn't "cardio, it's part of training and if you're going to walk for your conditioning you best have something on your back or in your hands" You admit that you are not strong enough (many of us feel this way but understand that it is an ongoing process and that THIS process is important). But please DO NOT be that guy who talks about where he holds his fat or how his legs or "obliques" are fattier than they should be. Where has our gender gone?
What I would prescribe for you is to get rid of all these silly, pathetic and disgusting notions of what you think a man should look like and start over. I'm going to give everyone a huge hint here: no one gives a shit what you look like. Now I'm not saying being a fat slob doesn't raise some eyebrows in disgust, but if you kick as much ass as possible int the weight room and conditioning field AND start OWNING the fuck out of your given "sport" (you better start competing and making your training count), you will not only LOOK better but you will feel better. People are not attracted to vanity - they are attracted to confidence and passion. No one owns a room by the way they look; it's how they carry themselves.
There is so much more to this, but PLEASE don't talk about your love handles. Talk about your passions in life, talk about how your moved boulders, talk about the books you've read, talk about the world's you've changed. You have the passion for training, start making this shit count.
I know this is probably way off topic then what you wanted but I'm trying hard to get rid of all this bullshit that is plaguing SO MANY men, young men and boys. So in conclusion, I recommend this: 1. Stretch 2. Lift 3. Sprint Do this all the time - no bulking, no cutting, no bullshit. Just training for being a motherfucker. Don't be that guy that takes shirtless photos of himself so other men can drool on them. That shit is a disgrace to every man that has done anything awesome in his life - while they were busy "doing" these shirtless 'tards were busy trying to look the part. Get off the bench and get on the field. "