Thursday, 23 May 2013
Measures of Health
How do we measure health?
Its actually more difficult than you may think. We can easily measure ill health, disease, viruses, inability to work, pain, etc but Health is far more than just the lack of ill health.
Here is a quick list of Some Markers of "Health"
1)Weight
2) BMI
3) body fat percentage
4) Cholesterol
5) Blood Pressure
6) Resting Heart rate
7) Energy levels
Relaxing Sleep (quality not quantity)
9) Aerobic performance (vo2max and lactate thresholds)
10) Digestive function (good pooing ability)
11) Reduction of illness and pain.
12) Sweat v Body oder
13) T-cell count
14) Blood sugar stability
15) mood
16) hair, skin and nails condition
17) Cognitive ability - concentration
18) Appetite
19) Positive Mental attitude
20) Social interaction
Health involves both physical, psycological and sociological factors, of which the the importance of each change with different times and developments in our lives.
Good link
http://www.polity.co.uk/shortintroductions/samples/bury-sample.pdf
Its actually more difficult than you may think. We can easily measure ill health, disease, viruses, inability to work, pain, etc but Health is far more than just the lack of ill health.
Here is a quick list of Some Markers of "Health"
1)Weight
2) BMI
3) body fat percentage
4) Cholesterol
5) Blood Pressure
6) Resting Heart rate
7) Energy levels
Relaxing Sleep (quality not quantity)
9) Aerobic performance (vo2max and lactate thresholds)
10) Digestive function (good pooing ability)
11) Reduction of illness and pain.
12) Sweat v Body oder
13) T-cell count
14) Blood sugar stability
15) mood
16) hair, skin and nails condition
17) Cognitive ability - concentration
18) Appetite
19) Positive Mental attitude
20) Social interaction
Health involves both physical, psycological and sociological factors, of which the the importance of each change with different times and developments in our lives.
Good link
http://www.polity.co.uk/shortintroductions/samples/bury-sample.pdf
Tuesday, 26 March 2013
A Shitload of Sets?
I am not one to fear the squat, nor am I a fearer of high frequency training.
I do however have a distinct hatred for the pain that comes with high rep high intensity training low rest that is accustom to 'bodybuilding' routines. And anyway all i want to do is get stronger, not bigger. being bigger just makes running/jogging more difficult.
Previously I have done a squat challenge where I challenged myself to Squat EVERYDAY for 24 days, and although on the first 15 days my performance dropped and I was very close to giving up thinking this is a waste of time, by day 19 I was making some new Personal Bests and by the results day 4 days after finishing, I managed to squat a full 10kg more than I had at the start of the month!
Since then in the last 2 months my squats have stayed pretty much the same but I have managed to get a tiny bit of an increase bringing my current max up to 134kg.
My thoughts just now are that I could go and re-do that challenge, but there was a major issue with that training programme.
My appetite went through the roof, and I lost almost all control over my diet. There is something about High intensity but low volume (and low exersion relatively) that spikes my appetite and makes me crave food like nothing else! so for the last 2 months I have not only been trying to keep the strength and increase it but also get my weight, eating pattern and diet back on track.
So new idea, sprung to my head after seeing a thing for the Russian squat programme found here
This looked like fun and had an emphasis on strength rather than size.
On day 1 I tested out what 6 sets of 2 reps on 80% max feels like. I ended up doing 82%max as I just rounded the weight to 110kg and got to 6 sets.
That was easy.
so I did a couple more
then i did a couple where i was really doing pause squats,
then i did one without a belt
then i did another 2
and then i though... cant leave on 13 so did another one and the left.
So a total of 14 sets of 2 reps @ 82%max
To be honest, it wasnt all that difficult, and that was after attempting a max lift on deadlift beforehand.
I then went and did some killer Glute Ham Raises.
and the next day my legs are not really that bothered.
So here is the plan for the next Month
Squat 3 days a week
1) 15 sets x 2 reps x 80%max (110)
2) 10 sets x 3 reps x 86% max (115)
3) 15 sets x 1 rep x 90% max (120) (that should be a killer!)
Then the next week all the same again but with an extra 2.5kg
A total of 40 sets and only 75 reps (not including warm up sets)
This should be interesting.
I do however have a distinct hatred for the pain that comes with high rep high intensity training low rest that is accustom to 'bodybuilding' routines. And anyway all i want to do is get stronger, not bigger. being bigger just makes running/jogging more difficult.
Previously I have done a squat challenge where I challenged myself to Squat EVERYDAY for 24 days, and although on the first 15 days my performance dropped and I was very close to giving up thinking this is a waste of time, by day 19 I was making some new Personal Bests and by the results day 4 days after finishing, I managed to squat a full 10kg more than I had at the start of the month!
Since then in the last 2 months my squats have stayed pretty much the same but I have managed to get a tiny bit of an increase bringing my current max up to 134kg.
My thoughts just now are that I could go and re-do that challenge, but there was a major issue with that training programme.
My appetite went through the roof, and I lost almost all control over my diet. There is something about High intensity but low volume (and low exersion relatively) that spikes my appetite and makes me crave food like nothing else! so for the last 2 months I have not only been trying to keep the strength and increase it but also get my weight, eating pattern and diet back on track.
So new idea, sprung to my head after seeing a thing for the Russian squat programme found here
This looked like fun and had an emphasis on strength rather than size.
On day 1 I tested out what 6 sets of 2 reps on 80% max feels like. I ended up doing 82%max as I just rounded the weight to 110kg and got to 6 sets.
That was easy.
so I did a couple more
then i did a couple where i was really doing pause squats,
then i did one without a belt
then i did another 2
and then i though... cant leave on 13 so did another one and the left.
So a total of 14 sets of 2 reps @ 82%max
To be honest, it wasnt all that difficult, and that was after attempting a max lift on deadlift beforehand.
I then went and did some killer Glute Ham Raises.
and the next day my legs are not really that bothered.
So here is the plan for the next Month
Squat 3 days a week
1) 15 sets x 2 reps x 80%max (110)
2) 10 sets x 3 reps x 86% max (115)
3) 15 sets x 1 rep x 90% max (120) (that should be a killer!)
Then the next week all the same again but with an extra 2.5kg
A total of 40 sets and only 75 reps (not including warm up sets)
This should be interesting.
Tuesday, 26 February 2013
Strength Level 1 and 2
Strength Level 1 is not about what total weight you can lift nor how many years you have been working out for. Its a combination of Strength to bodyweight and also fitness.
Level 1 is being able to do all of these within 1 month
Deadlift 2 x bodyweight
Squat 1.5x bodyweight
Bench 1.25xbodyweight
Push Press 1.25x bodyweight
Pull up Bodyweight x10
and RUN/JOG 5k in under 30mins
Level 2 could take a year or 2 to get up to after reaching level 1
Deadlift 2.5 x bodyweight
Squat 2 x bodyweight
Bench 1.5x bodyweight
Pushpress 1.5 x bodyweight
Pullup bodyweight x 20
Run /jog 5k in under 25mins
Level 1 is being able to do all of these within 1 month
Deadlift 2 x bodyweight
Squat 1.5x bodyweight
Bench 1.25xbodyweight
Push Press 1.25x bodyweight
Pull up Bodyweight x10
and RUN/JOG 5k in under 30mins
Level 2 could take a year or 2 to get up to after reaching level 1
Deadlift 2.5 x bodyweight
Squat 2 x bodyweight
Bench 1.5x bodyweight
Pushpress 1.5 x bodyweight
Pullup bodyweight x 20
Run /jog 5k in under 25mins
Monday, 4 February 2013
Gym Plan February 2013
Currently My bodyweight is 85kg (13.4stone or 187lbs)
My Height is 181cm (Just under 6foot)
My age is 29
My current maxes are
48kg dumbbells incline bench
80kg military press
100kg push press
130kg squat
176kg deadlift
Over the last month I have been doing a challenge where I do squats everyday in an attempt to improve my squat performance, and for me it very much worked, however there were some negative sides to it.
1) total amount of calories burnt during a workout went down
2) appatite went through the roof
3) failed to keep strict on my 18-6 fasting-fed
4) failed to stay away from chocolate and crisps
5) neglect of other exercises such as deadlift, bench, and shoulder press,
6) massive neglect of Cardio - even though I covered around 100k in the month from walking and jogging, in general cardio was right down.
The result of which was an awesome gain of 10kg in Squat performance BUT also the disappearance of my abs, the emergence of Back-acne and a bit of a weight gain up to 86kg (starting weight was 84 and that was post xmas and newyear food and booze)
My lowest I'v ever got down to was 78.9kg but that only lasted a day as cravings for pizza and chocolate were almost/actually unbearable. So I want to loose some weight but at least keep the strength gains that I have at the moment.
Aim is to get to 'a stable' 81kg (12.7stone /178lbs) and still have same PBs on the main lifts (DL, Squat, PushPress, Military Press, Benchpress,)
The important part of that statement above is the term STABLE, ie Not just 81kg for a day, or even 2 days but 81kg for a fortnight/month without suffering from huge cravings and dreaming of chocolate covered pizzas on a crisp base.
The Programme
I am a big fan of the Wendler 531 programme and its numbers it uses, it also just promotes the 4 main lifts and gives basic advise for auxiliary exercises, but generally leaves that up to you to factor in. Some times it could be another 5 sets of10 reps 60% of the max you just lifted, other it can be a drop everything and go home and sleep.
For me I can get to the gym every day of the week (providing life doesnt get in the way) So I am going to factor the 4 main lifts into having their own seperate day. Thus giving me another 3 days a week to either relax or do some Cardio.
As my aim is to loose some flab I will definitely be using those extra days to really bump up the cardio and fitness levels to really get burning some calories and promoting cardiovascular adaptations.
Basic Programme is this
Following the guidelines of Wendler 531 for reps and sets
Video examples of workouts are below
My Height is 181cm (Just under 6foot)
My age is 29
My current maxes are
48kg dumbbells incline bench
80kg military press
100kg push press
130kg squat
176kg deadlift
Over the last month I have been doing a challenge where I do squats everyday in an attempt to improve my squat performance, and for me it very much worked, however there were some negative sides to it.
1) total amount of calories burnt during a workout went down
2) appatite went through the roof
3) failed to keep strict on my 18-6 fasting-fed
4) failed to stay away from chocolate and crisps
5) neglect of other exercises such as deadlift, bench, and shoulder press,
6) massive neglect of Cardio - even though I covered around 100k in the month from walking and jogging, in general cardio was right down.
The result of which was an awesome gain of 10kg in Squat performance BUT also the disappearance of my abs, the emergence of Back-acne and a bit of a weight gain up to 86kg (starting weight was 84 and that was post xmas and newyear food and booze)
My lowest I'v ever got down to was 78.9kg but that only lasted a day as cravings for pizza and chocolate were almost/actually unbearable. So I want to loose some weight but at least keep the strength gains that I have at the moment.
Aim is to get to 'a stable' 81kg (12.7stone /178lbs) and still have same PBs on the main lifts (DL, Squat, PushPress, Military Press, Benchpress,)
The important part of that statement above is the term STABLE, ie Not just 81kg for a day, or even 2 days but 81kg for a fortnight/month without suffering from huge cravings and dreaming of chocolate covered pizzas on a crisp base.
The Programme
I am a big fan of the Wendler 531 programme and its numbers it uses, it also just promotes the 4 main lifts and gives basic advise for auxiliary exercises, but generally leaves that up to you to factor in. Some times it could be another 5 sets of10 reps 60% of the max you just lifted, other it can be a drop everything and go home and sleep.
For me I can get to the gym every day of the week (providing life doesnt get in the way) So I am going to factor the 4 main lifts into having their own seperate day. Thus giving me another 3 days a week to either relax or do some Cardio.
As my aim is to loose some flab I will definitely be using those extra days to really bump up the cardio and fitness levels to really get burning some calories and promoting cardiovascular adaptations.
Basic Programme is this
Following the guidelines of Wendler 531 for reps and sets
Saturday (Lunch time)
Squats
Sunday (Afternoon - after eating)
Deadlift
Monday (Morning)
Low intensity cardio
Cross trainer/AMT machine 60mins level 20 burn around 800kcal then sauna
Tuesday (Morning)
Incline Dumbell Bench press
Wednesday (Morning)
HIIT Cardio
tredmill hill sprints 100m runat 5degrees up to 15 degrees (speed 10 to speed 15) (gradient increasing by 2 degrees each time, speed increasing by 1kph (interspersed with 100m walk at 3k and 3 degrees) 1k =9minutes 20seconds plus 260elevation)
Thursday (Morning)
Push-press - Military press
work up to a max on push press and then wendler 531 on seated barbell military press.
Friday (Morning)
Cardio + Plyometrics
Corebag throws, medicine ball throws, UFB-2s, muscle ups, clap press-ups/muscle overs, Rowing 1 minute challenge.
Repeat
If for some reason I revist the gym in the evening during the week, which might happen if my girlfriend wants to go and do a workout, I shall do cardio on the cross trainer and sub90% squat training.
Tuesday, 29 January 2013
Things to Buy To Help You With Weightlifting
I do like lists. top tens, charts, analytics all that kind of stuff.
and I like finding things that have easy links if I am advised to go buy stuff.
So this page is really for myself for the future for when I need to remember to buy things for my Gym training. The store is below, but below that is my reasoning for each item.
Weightlifting shoes
Just about to start using these, definitly squats will drop at the start, maybe the first couple of weeks but hope to have my squats increasing very fast after I get used to the new heel position.
http://amzn.to/TQXf4s
Click more for ... more.
and I like finding things that have easy links if I am advised to go buy stuff.
So this page is really for myself for the future for when I need to remember to buy things for my Gym training. The store is below, but below that is my reasoning for each item.
Weightlifting shoes
Just about to start using these, definitly squats will drop at the start, maybe the first couple of weeks but hope to have my squats increasing very fast after I get used to the new heel position.
http://amzn.to/TQXf4s
Click more for ... more.
Tuesday, 8 January 2013
24 Day Squat Challenge
I can't ever claim to be someone that is afraid of too much volume nor that I fear the dreaded "OVER TRAINING" I have managed to go to the gym up to 10 times a week for weeks on end without ever reaching this so called limit of over training.
I especially like this quote
However I have, over the past year, separated my workouts day to day, by following the Wendler 531 programme which focuses on 4 main exercises (deadlift, squat, shoulder press and bench press) I have rarely ever done the same exercise back to back. Well maybe a couple of times doing benchpress but that is easy.
Just before Christmas I managed an Ass-to-Grass 120kg (265lbs) Squat and a 105kg Front Squat, which I was most happy about - see here
And although I am very happy with that, and with my bodyweight at the time being around 84kg (185lbs) it is a happy 143%bodyweight squat.
But
I kinda think that that still sucks, and sucks real bad especially after i saw this video of this lady doing front squats with 120kg for 4!
I especially like this quote
Overtraining is real, but it is very misunderstood and grossly overstated by most people. 99% of people will never experience overtraining, and maybe only 5-10% of athletes. http://www.doctorhartmanblog.com/2011/07/overtraining-vs-under-recovery.html
However I have, over the past year, separated my workouts day to day, by following the Wendler 531 programme which focuses on 4 main exercises (deadlift, squat, shoulder press and bench press) I have rarely ever done the same exercise back to back. Well maybe a couple of times doing benchpress but that is easy.
Just before Christmas I managed an Ass-to-Grass 120kg (265lbs) Squat and a 105kg Front Squat, which I was most happy about - see here
And although I am very happy with that, and with my bodyweight at the time being around 84kg (185lbs) it is a happy 143%bodyweight squat.
But
I kinda think that that still sucks, and sucks real bad especially after i saw this video of this lady doing front squats with 120kg for 4!
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