Progression

Wisdom of 2000 years.

2008-09-19T22:13:00.000+10:00

A passage that I find particularly awesome. Note that much of the concepts are considered in more specific detail at other times in his life. Epictetus' 'Discourses' is also highly recommended.

Meditations, Book IV

3: Men seek for seclusion in the wilderness, by the seashore or in the mountains - a dream you have cherished only too fondly yourself. But such fantasies are wholly unworthy of a philosopher, since at any moment you choose you can retire within yourself. Nowhere can man find a quieter or more untroubled retreat than in his own soul; above all, he who possesses resources in himself, which he need only contemplate to secure immediate eas of mind - the ease that is but another word for a well-ordered spirit. Avail yourself often, then, of this retirement, and so continually renew yourself. Make your rules of life brief, yet so as to embrace the fundamentals; recurrence to them will then suffice to remove all vexation, and send you back without fretting to the duties to which you must return.

After all, what is it that frets you? The vices of humanity? Remember the doctrine that all rational beings are created for one another; that toleration is a part of justice; and that men are not intentional evildoers. Think of the myriad enmities, suspicions, animosities and conflicts that are now vanished with the dust and ashes of the men who knew them; and fret no more.

Or is it your allotted portion in the universe that chafes you? Recall once again the dilemma, 'if not a wise Providence, then a mere jumble of atoms', and consider the profusion of evidence that this world is as it were a city. Do the ills of the body afflict you? Reflect that the mind has but to detach itself and apprehend its own powers, to be no longer involved with the movements of the breath, whether they be smooth or rough. In short, recollect all you have learnt and accepted regarding pain and pleasure.

Or does the bubble reputation distract you? Keep before your eyes the swift onset of oblivion and the abysses of eternity before us and behind; mark how hollow are the echoes of applause, how fickle and undiscerning the judgements of professed admirers, and how puny the arena of human fame. For the entire earth is but a point, and the place of our own habitation but a minute corner in it; and how many are therein who will praise you, and what sort of men are they?

Remember then to withdraw into the little field of self. Above all, never struggle or strain; but be master of yourself, and view life as a man, as a human being, as a citizen, and as a mortal. Among the truths you will do well to contemplate most frequently are these two: first, that things can never touch the soul, but stand inert outside it, so that disquiet can arise only from fancies within; and secondly, that all visible objects change in a moment, and will be no more. Think of the countless changes in which you yourself have had a part. The whole universe is change, and life itself is what you deem it.

- Marcus Aurelius

2008-09-17T11:56:00.002+10:00

Did two thirds of "Grace" which calls for 30 60kg clean and jerks for time. I did the twenty in about 10 minutes. Was surprised how well they went (especially the jerks :) )

Thinking of going back to crossfit for a while. Easy to follow, hard to excuse/rework stuff around. Hmm.

First week at 2/3rds, then go all out. Sounds good. I hope tomorrow is a rest day ^^

2008-09-16T15:01:00.002+10:00

Yesterday: Gym! awesome.
Today:
overhead press: 3, 3, 3(+2), 1(+3), 2(+2) (brackets indicating push press) @ 50kg
Row: 5x5 @ 70kg (too easy now my form is better!)
Lateral raise 3x12 @2.5kg
rear raise 3x10@1.25kg (move up next time)
flyes ... 2x6, 1x4 @ 10kg. Dunno, just tired. Possibly from the tuck planche work i did last night

2008-09-09T14:57:00.002+10:00

Still sore from sunday. Very sore in some places.

Made 5x5 with 45kg for the overhead press, now will move to 50kg :)
Bentover row was hard as my lats are sooooo sore, but did 65kg again for 5x5. Need to up to 70kg now. That was all I had in me. warmup was just some free squats and pushups. Cardio was sweeping and mopping the floor. Haha.

2008-09-04T14:24:00.002+10:00

Workout wasn't that much harder than last weeks (man, I've been failing with the consistency ... Should be able to get this in on monday though, which'll give me the rest of the week to find time for the lower body one. Those are the two I'm most concerned with, third is great, but essentially optional).

So:
Overhead press, 4x5 and 1x1 + 4 push press @45
Bent over row: 5x5 @ 65kg (much better form ^^, need to do a warmup for it though)
all that shoulder crap as usual, really trying to focus on the muscle.
Flyes, 3x6 having trouble actually feeling the pecs - am focusing too much on biceps (which is why my curls failed again :P)
curls, 1x6, 1x3

Yesterday did some rock running + other training with eliot. Have also been cycling to work, and around about.

2008-08-26T17:08:00.003+10:00

Yesterday met up with chris and john for about ... 20 minutes. At least my jump is still distancy, it just doesn't feel good (my running precision on the other hand feels great! Like springs or something. But standing precision feels odd. Got it feeling a little better, but need to drill it).

Today:
overhead press, 3x5, 1x4 +1 negative, 1x2 +3 negatives @45kg
Bent over row, 5x5 @ 65kg
Shoulder stuff was as per last week, except I actually used the full weight for the rear raises.
2x6 flyes and 2x6 BB curls, same weights.

I did ab work in between sets of the bent over rows; rests were 3 min between overhead press and rows, and one minute for the rest. Pressing felt good. Didn't do it as well as I had, but I felt ... good, I powered through it and forced that weight up. Form felt a little better I guess. Even though I made the weight, I'm gonna use the same one next week for the rows before upping it, need to focus on form and using my back - as I get tired I tend to curl it up (that's why I couldn't do the curls last week; used a wider grip and ended up using my biceps far too much).

Feel lazy, but I've got some of my assessment done. Not looking forward to the rest of the semester, but at least this time I kinda know everything I have to do before I have to do it.

Workouts

2008-08-20T13:13:00.003+10:00

Some days just weren't meant for complex movements. Pinned myself cleaning; fell over backwards onto my arse, then onto my back. Good thing I knew the bar was a little higher than it would take to crush me. *sigh*

Doing frontsquats instead. Can't glute ham raise because the couch has been screwed up, will need to fix it. Will post results after.

Okay, warmup was obviously cleans, with some rowing beforehand.

Workout proper was 4x8 front squats, all with 70kg. About 3min rest between sets.

I'm gonna go die now.

Sickness

2008-08-18T15:39:00.002+10:00

Been a little sick, so very little training. Wednesday did some training with Eliot. Saturday did 3x8 side presses each side with 20kg. At least my strength levels haven't decreased :)

Today:
Overheadpress; 5x5 @ 40kg (too easy, next week 45)
B/O row: 5x5 @ 60kg
Lateralraise (rear raise); 3x12 (3x10) @ 2.5kg (1.25)
Flye 3x6 @ 10kg

curls were awful, so i stopped.

Wednesday 6th

2008-08-06T15:40:00.002+10:00

warmup: 5min rowing (excellent warmup for pulling)
squat cleans ... thought they were extremely heavy for 40kg; thought i was more tired than i thought - turned out was pulling with 55kg.

Workout proper:
squat cleans, 5x5, 60kg. Much, much better this time. Felt really, really good - even easier than the warmup. Some technique improvement too.

Front squats, 3x10 @ 60kg. Last set was tough, but good.

Calf raises, 2x10 each leg.

Now stretching and shower. 3min rest between sets of the first two exercises, one minute after both legs for calf raises.

2008-08-01T00:51:00.001+10:00

Hamstrings, very, very sore.

I also left out the bridge that i did for a minute yesterday. Cos I did. Do one that is, for a minute.

2008-07-31T00:46:00.002+10:00

Today finally got some good squat cleans going! Watching videos of me versus other, excellent people, I need to get under the bar more/more upright. Still, not bad :) (except for the bad ones).

Warmup; rowing, practice with bar and 40kg.

Squat cleans: 4x5, 1x4 - with the last set being complete crap, so i terminated it (later than i should have)

Then 20 deadlifts @ 100kg. One extended set. That was tiring.

Other news: Got tax return today, so in the works now is a spotting system that will enable me to back squat! Also more weight.

2008-07-28T12:58:00.002+10:00

This morning, upper body strength. Could possibly include an assistance exercise for both push and pull, but we'll see. Anyway, here is the workout I did (some sets/reps will go up over time, and hopefully weight will too).

Overhead press: all @ 45kg, 5, 5, 5, 4, 4
Bent over row: all @ 65kg, 5, 5, 4, 4, 4
Lateral raise (rear raise) superset: @ 2.5kg/arm (1.25kg/arm), 12 (12), 12 (10)

Flyes (curls (so shoot me)), @ 10kg/arm (30kg), 6 (6), 6(3)

When I can move more weight in the latter two 'isolation' movements, they'll be excellent overall. the shoulder raises are to improve the strength in the posterior portions, as my overhead presses are far, far too anterior dominant (i have almost no lateral or posterior strength or endurance, due to too many pushups and dips). The raises should allow me to recruit more of the middle of the shoulder by increasing strength there. Rest was 2 1/2 minutes between sets on the major exercises (press and row), 1min for everything else.

2008-07-27T21:15:00.002+10:00

Haven't been training much :(

Going to get back into my routine, this time a few different set/rep schemes, but overall will be very similar. Want to add in GPP and interval sessions as well, will try to add in one a week until I reach the level of work i'm looking for. Will see how I go.

Last Friday: push press, 4x5@45kg 2min rest
Chinups 2x8, 1x4
Dips: 3x8
Hanging knee raises: x8, x7, x6

Pecs are still quite sore.

2008-07-16T13:17:00.003+10:00

Not that much training recently, conditioning on sunday, gym monday, not much else besides since I was at grandmas (although did do some pullups and handstand pushups on occasion).
Today, tried to do this workout from crossfit:

Wednesday 080702

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Failed miserably. will post exercise, then number of reps for each round (first score is first round, second second round etc).

DL: 15, 10, 10
PHC: 12, 7, 6
FS: 9, 5, 5
PJ: 4, 3 -

Lowering the weight on the last front squat, felt sharp, burning pain in my left bicep, I think it was the beginning of a tear/ a really small tear. Stopped. Wondering how I'll put the weights away ...
No pain in normal movement, so hopefully will be okay. Will just take it easy for a couple of days, see how it goes. Riding to work again today (did yesterday too).

2008-07-06T01:13:00.001+10:00

Awesome jam today, if short. Did some scary shit and some fun stuff until I crunched my ankle (which became very painful). Then went to work, then to Chrome.

On an unrelated note, I ordered a pair of merrel waterpros. Will be interesting to see how they go :)

Classes

2008-06-30T11:46:00.002+10:00

What I hate:

I'm not good at teaching (in part because:)
I'm not good at what I'm teaching
I find it hard to interact and build rapport
It takes away my sunday
it takes away my major time to train
I'm trying to teach something I never get to train, and everyone i'm teaching gets to train it while i'm teaching. This makes me jealous and builds resentment towards class

What is good:

Some of the students are awesomely awesome, like Adam.
Occasionally you help someone improve.
Conditioning
Forcing myself to take a leading role

I miss jamming. I miss being able to let people do their own thing and helping them where we can, but also being able to do my own stuff and actually improve. I have so little time, class just takes away that which I do have.
Even though I think it sometimes, I wouldn't stop them completely, but I'd prefer to go back to once every second week. Then at least there'll still be some opportunity for jamming.

2008-06-25T20:48:00.003+10:00

This morning, whilst porridge was cooking: Sets of x4 powercleans @ 60kg and x3 handstand pushups. As many as possible, got to 7 lots of cleans and 6 lots of handstand pushups.
Then I drank some protein in milk and ate a huge bowl of porridge. Man that was a big bowl.

Oh, and since school has ended and I haven't been as stressed and am sleeping well, I've lost 4 kg. This includes the weight I thought I'd managed to put on.

2008-06-23T21:46:00.002+10:00

Today was pretty good. This morning I went for a run/walk (stress hormones are high i think, heart rate went really crazy :(), but that got the blood flowing. Also meals were excellent; bacon eggs and protein in milk for breakfast. Fruit in between, then a shake (berries, protein, eggs and milk) ... made for 6 eggs total. Anyway, that kept my blood sugars nice and steady. This made for awesome exam performance! I feel confident. I hope it's not misplaced.

Tonight did: military press @ 40kg mixed with powersnatch @ 40kg, six for the former, 4 for the latter, 6, 4, 6, 4, 6, 4, 6

FNC (freaking 'narly conditioning)

2008-06-20T21:48:00.003+10:00

FNC went for three hours. Tough stuff. I will deride and ridicule all those who were not in attendance, as they have not experienced the pure awesomeness that is the reincarnated conditioning. Or Chris' vomit.

For a blow by blow, mick will probably post something (check out cimp's blog).

Also, in a short time (hopefully by the end of the holidays) I'm going to switch to a 5x5 routine. I'll post it up when I get to it, but it will require some extra equipment.
Primarily:

more weight. I'm going to invest in 2 more 20kg plates (or even 25s)
some kind of pillars of safety. Either making pillars of poverty myself, or buying some sawhorses or something similar. This is so that I can squat with load (and actually backsquat ... It'll also open up behind the neck presses and other such delicious things.

Goals

2008-06-19T21:14:00.003+10:00

I should probably add something about my current goals. I'm working on strength and power output, and getting bigger. I'm using a bastardised westside template (at least, I am when I'm doing the full workouts). Probably not warranted by someone my size and pitiful strength, but there you go. Also trying to improve general conditioning. So far: my three rep max has improved by ... 5 kg? I haven't really been able to get this consistant. Also, like I said, I'd probably do better with a more general strength template, like 5x5, whole body 3x a week. Will keep doing this a little longer though, see how I go. At the very least, it's fun :)

2008-06-19T21:05:00.002+10:00

Yeah ... So with the death of pkaus, and the birth of CPK (which is hosted by sydpk ... one day we'll be free), I shall return to this blog of awesomeness. And it shall document my awesomeness. Also I don't mind posting lots, because it's mine and I don't feel like I'm showing off or anything, I was seriously using it to document my training progress ... *sigh*

Anyway, exams this week and haven't been feeling to good (not much sleep, and everyone around me is getting sick). Both workouts so far have been abreviated, dramatically. On Tuesday I did overhead presses, got to 2x52.5kg, then did 3x5 or so at 40. Then did about 30 bent over rows in three or so sets at 40kg. Then I felt dead.

Today I warmed up with some rowing, after a couple of cleans at 60 just wasn't feeling it, so I did 5x5 @ 60, 1:30 rest, then 2x8 front squats @ 60. Felt dead. Hopefully will be better next week, after exams are gone! Gone from my life. I hate them.

Note: Next thursday I shall return to wing chun. This will be excellent as it will take care of at least some of my endurance training. Also combat training. Also mental training. Also general awesomeness. Man I've missed it.

2008-05-22T22:45:00.002+10:00

guess who's still training? Yup, it's me.

So have I actually improved? No, I think I declined - but I have managed to regain a kilo or two over the last month or so. New program is a modification of a westside split, in particular westside for skinny bastards - however am subbing o-lifts for leg strenght movement, because I don't have the weight I need for deadlifts. Also subbing standing military press for bench.

2007-12-25T10:11:00.000+11:00

Okay, so I've switched to crossfit to build up my work capacity (and I"m sure it will help with my physique, too). Will do scaled workouts for a week/ish and then try to rev up to the full stuff (although it will be slow). Failed at 'Joshie', my grip took a real beating. Yesterdays I did pretty well - 5/6ths of the workout completed. I had to sub 50 SDHP for 500m rowing, and gironda style dips for the bodyweight benching, did all 1500m rowing but only 60 of the 90 dips. Today? I did 100 of the 150 burpees in 10 minutes. feel awful.

More like pack of fail

2007-12-19T13:18:00.001+11:00

I TRIED doing pack of death.

Except, I decided to try this:

Hearts: Power clean
Diamonds: Front squat
Spades: Bent over row
Clubs: one arm pushups (alternating)

What weight you ask? 135, two plates.

What I managed to actually do:

3Clubs
QSpades
6Clubs
JSpades
6Hearts
KSpades
3Hearts
QClubs
10Diamonds
7Spades
6Spades
7Diamonds
3Spades
2Clubs
8Clubs

Totalling in at 36 rows, 29 pushups, 17 front squats, 9 cleans.

Then I drew an ace, thought woohoo! rested and came back. Tried six front squats (made them), and was absolutely shit. Next time will try a mere 95 pounds ...

2007-11-23T09:29:00.000+11:00

Yesterday was power!

Snatches, a few at 40kg and then 2x3 at 50.

Then powercleans! 3x6 at 60kg. Figured out why I'd been having trouble catching it - i wasn't 'pulling' it up enough, or keeping my elbows over it for as long as possible. Tried that and suddenly it was the easiest thing in the world. I love these movements.

Finished with some explosive pushups.

Today? Hmmm ... thinking bodybuilding type reps/sets, do the rest of the workout I would have done yesterday had the afternoon been mine.

2007-11-21T15:39:00.000+11:00

Lots of training lately.

Monday was going to be just lifting, but I got a call partway through my workout that we were going to be pking for chris' media assignment. so I did the 24 deadlifts at 95kg, as well as two sets of onearm pushups and one set of rows (at 22.5). Then came lots of parkour, very very tiring.

Tuesday! I finished the workout, lunges @ 60kg (heaviest i've gone, and I was so sore and tired), rows and pushups finished etc. Press and hangclean both @ 40kg, worked well especially for clean.
Energy work was ... err ... cardio. yeah ... partnered cardio.

Wednesday (that's today!) Interval sprints! 400 style ie not complete all out sprint, but generating a lot of lactic acid. four work periods of 1 min each and one shorter one in the middle where I ran up an hill.

I am totally hardcore.

2007-11-06T08:41:00.001+11:00

Workout thismorning cut short by minor nose bleed. Early morning heavy workouts seem to not work ...
Might go for the run later today anyway (although will probably be walk ... we'll see)

Completed:
6 Deadlifts @ 80kg
3x6 DL @ 90kg

plus 6 one arm pushups on each arm. It's just the deadlifts ... I need to try different breathing styles (holding doesn't work so well apparently ...)

2007-10-25T11:13:00.000+10:00

Did the #1 workout today, with the BBC choice of conditioning. It was good. 30 seconds rest ... wow. It works great at the beginning, then ... man. The overhead presses especially; I started at 35kg, dropped to 30 and still ended up doing a fair amount of the last set as push presses.
My bruised knee gave me trouble with the lunges (bruising), I ended up doing 2 sets of 12 (because I forgot that eight meant eight, not eight each leg :\), and I moved them to after the pushups and rows. Deadlift @ 75, row @25, then 20 for the last two sets, clean at 30, lunge at 50. Flies at 10 each arm.

It was awesome. If it's not raining on monday, I'll do the run.

2007-10-19T21:10:00.000+10:00

Here's my sexy plan:

four week program, two lifting sessions a week, two energy systems work plus more

Workout one:
Deadlift 4x6
Lunges 3x8
1 arm pushup 3x6 (each arm)
1 arm lumber jack row 3x6 (each arm)
powerclean from hang 3x8
overhead press 3x8
flies 3x6

Plus a choice of either:
20-30min run or the
"bloody barbell complex" which is (weight of barbell only);

10 overhead squat
10 hang clean
10 military press
10 bent over row
10 lunges
20 romanian deadlift
10 front squat
30 calf raise

Workout #2

front squat 4x6
glute ham raise 3x8 (hah)
pullups 4x6
dips 4x6
wide grip pushup 3x8
fat man pullup 3x8
barbell curl 2x8 (so shoot me)

Then a choice of either:

Sumo deadlift high pull x30
x20
x10

or rowing for 20-30 min

Energy systems work will consist of 400m runs. Two per week, following the program suggested in this article by Christian Thibaudeau: [url=http://www.t-nation.com/251run.jsp]Running Man[/url].
I will be following the plan marked 'average' (shudder).

Also, I aim to go walking/rollerblading at least once a day. Both natjams, I'm training more than I ever have before, underfed and sleeping poorly yet somehow don't get very sore. I think it's because of the long walks we end up going for. Plus the added energy expenditure should be good. Also the fresh air.

This also excludes parkour and other random activities I engage in. Hooray for random play!

Necessary will be a full nights sleep, every night.

So far:

Monday: session #1
Tuesday: 400m intervals
wednesday: off
Thursday #2
Friday: 400m intervals
Saturday/Sunday: off/parkour

Works quite nicely I think, although I may end up placing the last 400m interval on saturday/alternating between friday and saturday.
Progression will be mostly in terms of increasing weight, although in session #1 I may be adding extra sets. Mostly this program is to increase metabolic fitness (and hopefully cut down a little bf%, I'll be keeping diet clean and probably experimenting with calories/intermittent fasting).

2007-10-10T18:38:00.000+10:00

Natjam was awesome. Good training, good people.
Especially awesome was the carrying people up the hill.
I hit something that day, something I'd never reached before. And I broke through and am stronger.

Today's workout:

Circuit of;
5 pullups
6 dips
12 pistols
x 5
resting approx 30 sec between movements, 1-2min after pistols

Then:
SDHP x 30
short rest
SDHP x 20
short rest
SDHP x 10
All @ 30kg

I failed on the last two pullups (although I did one extra in the fourth set). Still need more work; should try muscleups again.

2007-09-25T19:50:00.000+10:00

Am going to need more weight for deadlifting; I can power clean 70 already for multiple reps.
I need a power-rack too, as I can only squat what I can clean at the moment.
Last workout was limited for time and only did strength stuff. But the one before that was excellent - I did some energy systems circuit stuff after, consisting of three rounds of:
1min farmers walk (only 20kg a hand I'm afraid ... that's all I have, but atm it's still difficult for me)
1min heavy bag work
2min rowing.

Oh yeah, I have a rowing machine now. $180 from aldi, will see if I can wear it out within the 12 months warranty. It's pretty good, not great, but for the price is excellent.

Today was some parkour training. Tomorrow is rest day, though depending on time may go for a walk and do some sprints.

Thursday's workout:

3x4 powerclean @ 70kg mixed with 3x4 front squat at the same weight
15 total pullups
20 total dips
3x5 one arm pushup each side
3x5 lumberjack onearm rows each side at 30kg added weight. (I've found these to be really, really good for the abs).

then ... energy systems work:

3 rounds of: (or four rounds if I'm feeling good)
1min up and downs
1min heavy bag work
2min rowing

I want to accrue some more 20kg olympic plates, a powerrack/half powerrack, and a sled.

2007-09-10T20:04:00.000+10:00

Okay, just because I can clean 63kg doesn't mean I should then try to jerk it when I don't know the technique. Sure, I made it, but I did something to my shoulder (better now though).
Also am in possession of a rowing machine, shall be used for warmups (sometimes) and for variation in metabolic work :)

2007-09-08T13:43:00.000+10:00

Today's workout:

3x8 deadlift @ 62.5 kg (grip is weakest link, am focusing on squeezing throughout the movement)
3x8 pistol each leg with 2.5kg to balance (maintaining upright torso to minimise lower back strain)

one minute rest between each set (although both pistol legs done consecutively)

inside, too, as it's raining :(

Tomorrow is PK, so extra emphasis on climbups :) (+ dips and chins, hooray!)

2007-09-02T17:17:00.000+10:00

Okay, so am now lifting weights with regularity (ie, 2 times a week). Can powersnatch 40kg fine, at 50 it becomes squat snatch ... am practicing technique, and gods my traps are sore ...
Powercleaning 50 is easy. I want to progress to snatching bodyweight (hey, I also want to pull 2x bodyweight, but i need another 50 kg of weight before i could do that :\
PK today, my climbups were more powerful than they've ever been. I consider this a good thing. Feel more confident in movement generally anyway. :)

2007-08-22T20:18:00.000+10:00

Gymjones has some fucking amazing articles. The right reading at the right time ...

I realised last week that there's a point that you just have to let go from everything. Not just knowing it, but I felt it. And it worked, for that application. I could relax. I felt fucking awesome.

http://www.gymjones.com/knowledge.php?id=40

Push through, it's the questions that matter, ask them, LEARN THE FUCKING ANSWER and act according to that answer. It doesn't matter what the answer is, you don't control it. But do'nt phrase the question to give you the answer you want, ask the question to get the answer you need.

I'm Alive!

2007-08-22T08:09:00.000+10:00

Yes, it's really true!. And now I have 100kg of weight. But I can't do heavy squats because I dont' have a powerrack, and don't know how to clean yet (yet ... should get lessons).
Workouts of the past few days:

Sunday:
DL, 3x6 @ 70kg (TVA was worrying, Am going to drop weight 10kg and increase reps until i get more used to it
Pistol, 3x4 @ 20kg
bent over row, 3x6@50kg
pushup, 3x6@20kg

Went to park to do some pullups and dips, were a lot easier after the weights ^^

Monday: It was raining, had intended to go do 400 sprints, so did tabata instead.
Three work sets in decided I was retarded to do this with 50kg of weight (my traps were killing me). Missed one work set to take off the extra weight and just used the bar from thereon. If you don't count the missed set, score was still 12. Will probably try again (maybe thrusters) with just the bar (or two 10kg weight plates if i choose to do thrusters)

Tuesday: meant to be a rest day, but turned into a couple of impromptu 400 sprints to catch my goddamn bus. Plus rollerbladeing to visit my companion ^^

WEdnesday: today, just did some soft tissue work with a tennis ball. Sore spots were at the top of my calves and in the middle of my back next to my spine (hams and glutes are still sore, but that's just DOMS)

Tomorrow will be some (short) basic lifting just to get the blood flowing and elevate mood etc for my exam that night :\

Random stuff

2007-08-07T17:24:00.000+10:00

I am now 73kg, bodyfat constant.
Now doing 400m sprints, they're the best thing since my stick blender
Psytrance is t3h sex0rz
I have an olympic weightlifting set on the way. New olympic barbell + 80kg of weight, for $254 including postage.
Game meat is delicious
360 is a waste of time, but man is it fun.

2007-07-15T18:56:00.000+10:00

Training has been awesome! over the last two weeks, multiple resistance trainings, good interval and aerobic sessions and the like. I've gained a kilo (muscle ftw!), so i'm now at 72.

I need to seriously try to limit grains to the pre-soaked oats. shall soak some tonight.

2007-06-22T18:23:00.000+10:00

Stop, vomit, wait, vomit.

I threw up ... it was gross food anyway, I just wonder what coloured it brown.

workout went like so:

3x5 pistols (30X - leaving the ground)
2x3 G/H raise

3x3 one-arm pushup
3x6 row of some variety

dips (a fair few)
pullups (bugger all)

So I have really, really biceps/back. My legs were fine, they could have dealt with much more and I really need to get some weights for them.

So then I went for a run. Set a good pace, got the pulling method for the first time (I had happy shoes instead of running crap) and decided to try some sprints. Did two intervals, THEN i vomited.

I blame the recent lack of exercise (due to exam period). Now I have a month to train hard.

2007-06-11T20:56:00.000+10:00

so ... I didn't start a foodlog.

But i'm exercising more regularly, even if it's not wonderful. Strength stuff tomorrow methinks.

And I'm eating more. That's certainly helping me. Also I can now one-arm pushup on both arms.

2007-04-29T09:01:00.000+10:00

i'm going to start a food log. My inspiration is this article that was on T-nation 3 years ago; Beast Evolves.

He looks damn good, probably due to his years of prior (and style of) training - his muscles look earned and useful. Not bloated like a BB.

Here is breakfast this morning. Note that i'm not normally going to count calories, i was just interested because this is what i normally have for breakfast (different base fruit though).

100g plain yoghurt (134C)
3 whole raw eggs (216C)
handful of frozen strawberries (21C)
handful of frozen blueberries (25C)
pear (86C)

=482C = 2024kJ

That amount is about right ... (12000/6) but I'd rather have a little more in the mornings. I need to figure out some good sources for another 1000kJ or so.

Nothing and everything

2007-04-12T21:04:00.000+10:00

My room is clean. I don't feel very good. Training has been limited to upper body/core stuff only because i trod on some glass last time I tried to clean my room. 1cm long, 1cm deep. It doesn't sound like much, but walking is difficult when it feels like your foot is going to rip in half.

Caffeine makes me feel like shit. So far I haven't found a single substance that is actually worth abusing. Even sugar makes me feel crap. At least my diet is awesome ^^

So yeah, training has been good. I can do full ROM handstand pushups, with the concentric motion unsupported (ie i don't use the wall at all for that portion) and I can do 10 straight pullups. I was surprised at my progress; the ease at which I could pullup ... next goal is 16, then 25 straight.

And since i quit my job I won't be able to afford weights anytime soon. But I don't have to deal with the ethical ramifications of serving people alcohol. Or listening to the hideous sounds of the poker machines.

I'm rambling because of the caffeine. My room is very very clean.
Training coming up; planned. Hopefully Josh will become my sprinting friend - I need to sprint more regularily. Even if he doesn't join me I'll be there. sprinting. plus my other programs that do stuff with things :)

2007-03-20T21:54:00.000+11:00

So i haven't updated for a while. I've still been training. Taken a little break from PK with a conditioning emphasis. It seems to be working, I can now do handstand pushups with very good rom for multiple reps. I need to find a good bodyweight exercise for legs; pistols are good, but aren't enough weight at the moment; considering that I can do them with 25 kilos for 5/6 reps both sides. I need to get a little dumbell set :\

I am going to stick with protein supplementation. I've thought about it, but I believe I will. Currently i'm using pure WPI but it's fucking expensive. I'll switch to a blend from the same brand (they're good so far; balancetech from NZ an offshoot of nutralife and I've had no digestion issues ... and i've gained a kilo or two (good weight ^^)).

2007-03-03T17:09:00.000+11:00

Trickzorz

2007-02-28T16:52:00.000+11:00

Today I gained a new tricking move; B-twists level one!

Butterfly twist

I need to work on improving my height, but they feel smooth and I am landing them consistently. That video quality is terrible, I need programs to allow me to create animated gifs.

(what's) In a name ... ?

2007-02-27T14:11:00.000+11:00

In tricking, the name of a move defines the movement. You hear the name, you know the movement. Sure, there are different variations that can be added, different take-offs, but there are names for all of those too. Tricking is 'unnatural' movement, and as such these names are necessary.

Parkour is a natural activity. Unlike tricking, Parkour in its purest form should not require conscious thought and preparation; you shouldn't approach a bar thinking 'i'm going to kong this'. The focus on the names and seperation of movements (often through minute details) creates a mindset that does not reflect well on the application of pk. We need not to see it in terms of individual 'tricks' and moves, but as the path we take, made not of a lot of single moves but as one whole motion.

For beginning and teaching, names are often necessary to transmit an idea of a possible motion. Too often the names are confining; in this regard I prefer the french names as they generally refer more to overcoming the obstacle, rather than the motion used. In the end it shouldn't matter what it was that you did, simply that you did it and that it was efficient.

This is where the idea of no mind, 'zanshin', comes in. You don't think about what you're doing, just like in combat you don't (or at least shouldn't :P) be thinking 'now i'm going to block with this arm and punch him in the gut with this hand'. It should just happen. You will feel it happening, and that's all that there should be. Perfect practice is important to ensure that it happens with perfect technique, but when you kong/arm jump the bar, you will feel the movement come out of you, without needing to call it.

Bear with me, the translation of my thoughts to words is a little haphazard, this needs work (it always seems so much clearer in my head)

Good enough to digest?

2007-02-26T19:28:00.000+11:00

Almost two years ago I read 'Spartan Health Regime', which I acquired from a specific site ... (haha andi, you don't eat the whole egg - you fool!).

I don't care if you've read it and your opinions on the scheme as a whole. That's irrelevant. The point is, this book set me on a new path. It totally shattered and rebuilt my world and thoughts about my place within it. I was immediately inspired to try eating in an entirely different way. I went five days with nothing but fruit. Goddamn it was good. I felt great afterwards, cutting all the processed crap from my diet.

Looking back, I can see how ridiculously simply the book is written, and I don't agree with everything he says. But the core concepts are there; eat natural, unprocessed foods. And it is good, no, great advice.

Diet is tremendously important to us as traceurs. Without it, parkour can only take us so far. We won't recover as well, nor supencomensate to the level that we could. A good diet could be the difference between parkour for life, and arthritis of the knees at 40.

Plus good nutrition will give you more energy and improve your mood. I know this for fact.

Currently my diet consists of:

Copious amounts of fruit. As an active person, I am not afraid of these carbohydrates.
Meat. I love meat. I probably eat more than I should, but hey.
Eggs. Technically meat, but are awesome enough to deserve their own category. Raw in morning shakes, cooked in scrambled eggs and my awesome pancakes. I tend to have three a day, with a couple of 'off' days a week.
Vegetables. Not as much as I should have, but mostly I have stir-fries, salads and some steamed vegetables.
Cereals; organic wholemeal barley flour, because the greek's claimed it made them strong; wholemeal rye sourdough; sweet potato, because it was the staple of the maori - and i adore the maori. (in winter porridge too - I soak the oats overnight beforehand)
Dairy; goat's milk when I can get it, cow's when i can't. Always full fat. Yoghurt too.

On the whole, I would like to lower the amount of grains in my diet. At the very least, I intend to limit them to the meal after my postworkout meal/shake - a point when the body's ability to deal with carbs is supposed to be increased, and insulin's action dulled.

I also take multiple supplements.

Brewer's Yeast. Ever wondered why vegemite is supposed to be so healthy? It's this stuff. Ever wondered why some beers taste like vegemite? This stuff. Tastes like shit, but it must be doing me good ... after all, I found that Juji takes it.

ZMA: This stuff is the sex. Seriously. Sleep is better, dreams are better, mood is better. Buy it, use it, live it.

Protein powder: I'm using pure isolate. I should probably try some cheaper stuff to see if it has the same effect, but I'm not using this in the traditional sense. For one thing, I always add fat to it (coconut milk, or just milk). For another, I don't really believe it'll make me bigger or stronger. Rather I use it as a tool - everyone else believes it will make them stronger, so i pretend i believe that. Then I only give it to myself when i've been training. In this way, it makes me train. (it's twisted logic and I don't know that i can fully explain it, either way, it's more of a training tool than a supplement).

Cod Liver Oil: Because drinking this stuff in liquid form is hardcore. Also to get my vit A up (because cow's liver tastes worse)

Yup ...

Haha, I wish that were all, but I also eat more sh*t than I should. generally more so over the weekend though. Also today, because it's my sister's birthday. Damn cake.

Anyway; two simple rules to improve your diet.

Eat more fruit and vegetables (in my case mostly fruit). It doesn't have to be organic, you'll feel the difference anyway.
Don't eat shit you know is bad for you!

blahblahblah

2007-02-21T18:48:00.000+11:00

My greatest dream, is that someday we can live together in peace.

Not really; I wish those who have the fucking dominance issues would meet up, fight it out, assert dominance and have the loser slink off and stay the FUCK away from the rest of us. People use these arguments to take out their own personal insecurities. Petty little people who hide behind a firewall and try to make everyone else as petty as themselves. The only true cure is to ignore them and continue training. Eventually they'll start throwing bigger and bigger tantrums. If they try to attack you physically you push them away and keep training. Once they stop swearing at you, they may well become civil. At that point you teach them.

I guess it's not really surprising. We're a bunch of young men, for the most part - discovering who we are, exploring ourselves and our position in this world. Not all battles are for dominance (though we see more than enough of those), some are simply for acceptance. Someone gets mildly offended; fears they'll be rejected for whatever misplaced reason and so begins assaulting everyone to try and keep or further their percieved place.

Maybe I'm wrong about all this.

I don't really know anything about anyone (yay, alliteration!).

What I do know, is that I enjoy my training. I enjoy watching people who have worked hard and reaped the benefits of training. They inspire me to push myself.

I went for the wing chun; it was not only raining, but thundering. I just didn't feel that running around the centre of an open field in a thunderstorm was a good idea ... :p

Gym!

2007-02-21T15:26:00.000+11:00

Gym was fantawesome. learned websters, and got some very, very good doublelegs and b-twists going. Aerials were improved, as were frontflips. My 540 is going well also, I have the height and rotation ... I just need to stick the landing ^^

Now to capture and tame my very own spotter ... here kraden!

Today comes wing chun technical session, plus heavy bag work (hooray for gpp!)

wait ... I dunno, i feel more like sprinting. I mean, I should have wing chun tomorrow anyway ...
to the fields! (can try sprinting, if it turns out I don't have the endurance will regress to basic technique practice)

For Climber!

2007-02-19T22:01:00.000+11:00

This is for you, climber
I just need to bulk up a little ...

2007-02-18T18:45:00.000+11:00

well, it's been over a week. Guess it looks like I bummed out and haven't been training at all. Maybe that's what I wanted you to think ...

Good week, fitness wise.

Monday started with a bodyweight workout (push, because the kids are back at school and I can't use the monkey bars in school hours ...). Then tuesday was rollerblading in the morning, followed by gym session in the evening. Gym session was great! So much energy (I suspect creatine* + placebo effect). wednesday was more rollerblading. thursday ... may have been the same. friday was recovery. felt like shit all day, but in the evening did some balance training. Take this from me; get any abc shots you have made with just some up rum (or op, i don't care). Trust me, molasses and licorice go very well together, and prevent you from going the entire following day with the taste of chartreuse in your mouth. Which is foul.

saturday started with a faux MN style session, because I wanted to see what I could do in the reserve I live near. It was fun. Then i had to work until 2am. that was not so fun.

Today went for a mini jam, but was too exhausted to do much; drilled some basics and came back home.

2007-02-10T14:27:00.000+11:00

I'm feeling pretty good right now. short workout + bit of PK. Plus I am now more than a member of the APA :)

More reason to train harder I suppose. Will post up weekly regime tomorrow evening or something. I start monday. Today and tomorrow I'm working (for far too long). Might be able to fit in something tomorrow after work though. Shall see :)

I'm back ... from outer space

2007-02-07T22:15:00.000+11:00

So ... I have a navel piercing now. I'd forgotten entirely about this blog and had intended to start a new one, though now i see little point or purpose. (although the new one would be white ... geez, everyone uses the friggin black colour. I'm gonna change it.)

training will begin in earnest. I've written up the various workout formats that I will follow for a time; four weeks for the resistance training, my sprint work is always going to be cycled and my 'plyometrics' will change about as often as the resistance training. Obviously I have no current focus, I'm trying to include a little bit of everything in an attempt to improve my overall fitness. Chances are I'll fail miserably. Depending on how i'm feeling after the next four weeks, i'll take a slow week and come back with the new exercise lists.

Currently my resistance workouts are in two categories, sorted by the movement type; 'pull' or 'push'. Both are bodyweight; I shall look into purchasing my own freeweights in a little while. At the moment I'm in no hurry; my strength and strength endurance is pitiful. Plus it'll be a time before I can afford the weight i need to squat - a friend on my shoulders works just as well.

I also have a core and special goals workout. My planche desires are taken care of in the regular work, but my current 'special goal' is to gain the axe kick of one 'dante' ... of devil may cry fame. I'm like those FXW guys; I draw my influences from all over the place (except I actually AM influenced by warhammer. More precisely by 40K ... the grey knights are just too awesome(also dnd ... so much dnd ...))

So aside from this blog being a training journal, clearly it's a place to post my retarded world vision, and give inspiring speeches ... at least they'll inspire some kind of emotion. Possibly social revulsion - but hey, if only traceurs are reading this, I know we're all nerds anyway.

I'll post up my timetable later, along with my individual workout plans.

...

2006-10-09T23:04:00.000+10:00

So as it turns out, I got a navel piercing on Saturday. This puts training on hiatus for at least two weeks, when I shall return with light resistance training. I need to heal the wound as quickly as possible before diverting energy to muscular reparation.

Nat Jam

2006-10-06T13:51:00.000+10:00

National Jam has been an important event for me. I knew that I had been progressing in my parkour, had been thinking I was becoming reasonably proficient. But Nat Jam ... watching Shaun, and Reece and Beau and Scion - it was an incredibly humbling experience.
My training has always been fairly haphazard, especially parkour specific training. Schoolwork has kept me from consistantly training (also i'm just lazy). I hope, however, to take a years break from schooling. And even if I do not, I have more drive. Next National Jam I intend to have improved immensely.

I'll begin going for 'parkour' walks, where I specifically search for obstacles, and just do some simple training (at least four times a week).

Resistance training at least twice a week, which will involve both bodyweight and weighted exercises.

Sprint Intervals, once or twice a week. Potentially replacing one of the walks.

And a Jam! with the rest of Canberra PK ... not necessarily with great volume of work, but focusing more on power and technique (as well as increasing confidence).

I should probably figure a gym session in there too, but oh well.

Oh, and plus all of the games and things I do with my friends. Playing FTW.