Strength in Interesting Places

[JauntyAngle]

,

That looks like a very good session there Jaunty. You'll be bigger, stronger and more jakt than ever in no time.

Thanks, Tosa. The sessions are definitely picking up, as my main lifts start to come back and the assistance gradually accumulates too. Just hope I can keep some consistency during my travels over the next six weeks.

 

[JauntyAngle]

Conditioning

Jog in Chiang Mai: 5km, slow-to-medium pace, unknown time

Legs were pretty stiff and a bit sore this morning, and worse is probably to come: I didn't sleep that well last night, and when I don't sleep that well, stored-up DOMS doesn't come out properly. Nonetheless, I decided to go for a run, as otherwise it wouldn't have been possible to run twice this week.

The run was actually very pleasant. Kept up an okay pace and was actually able to pick it up a little half way through. Not really out of breath, not really tired, although by the end I was hot as the last km or so was running in the direct sunlight. Hopefully this will set me up to a run up to the waterfall on Saturday. Music for this run was CD of Paul Dan Dyk's "Vorsprung Dyk Te*****"- this track is a particular highlight.

Some running related stuff: a friend who is a reasonably serious runner and triathlete pointed out that my feet rotate inwards quite dramatically when I run (which is not surprising as I have the mother of flat feet). He suggested going to a proper runners' store where they can do a gait analysis and then recommend a shoe to compensate for problems such as mine. He also gave me these two links:

http://www.runnersneed.com/store/content/fcp-content
http://www.sweatshop.co.uk/storefinder.cfm

So I'll be going to one of these when I am in the UK in the second half of the month.

A nice thing I forgot to mention at the time. When I was at the doctor's at the end of last month, after he took my pulse he asked me "do you run?". Of course, I know that my pulse/resting HR has come down as a result of all my conditioning/LISS over the last 8 months, but for some reason it was pleasing that it was obvious enough that a doctor would remark on it. I think when he measured it, it was about 61, which means that my resting rate might actually be in the high 50s (if not, it will be soon eough). When it was measured at the beginning of the year I think it was high 70s, which is what prompted me to take an interest in lowering it. 50s was actually my target when I started this, which means that pretty soon I will have to start adding sprints and interval work.

I think I am one of the very few people here who prefers LISS to high intensity suff, but I will suck it up and do it: I can't really understand people who claim to be committed to physical health and good performance, and say "I know I should do exercise X, but I find it too boring/I don't like it". I mean, I expect that from fat housewives and businessmen, but not from people here.

 

[belph]

Conditioning

Jog in Chiang Mai: 5km, slow-to-medium pace, unknown time

Legs were pretty stiff and a bit sore this morning, and worse is probably to come: I didn't sleep that well last night, and when I don't sleep that well, stored-up DOMS doesn't come out properly. Nonetheless, I decided to go for a run, as otherwise it wouldn't have been possible to run twice this week.

The run was actually very pleasant. Kept up an okay pace and was actually able to pick it up a little half way through. Not really out of breath, not really tired, although by the end I was hot as the last km or so was running in the direct sunlight. Hopefully this will set me up to a run up to the waterfall on Saturday. Music for this run was CD of Paul Dan Dyk's "Vorsprung Dyk Te*****"- this track is a particular highlight.

Some running related stuff: a friend who is a reasonably serious runner and triathlete pointed out that my feet rotate inwards quite dramatically when I run (which is not surprising as I have the mother of flat feet). He suggested going to a proper runners' store where they can do a gait analysis and then recommend a shoe to compensate for problems such as mine. He also gave me these two links:

http://www.runnersneed.com/store/content/fcp-content
http://www.sweatshop.co.uk/storefinder.cfm

So I'll be going to one of these when I am in the UK in the second half of the month.

A nice thing I forgot to mention at the time. When I was at the doctor's at the end of last month, after he took my pulse he asked me "do you run?". Of course, I know that my pulse/resting HR has come down as a result of all my conditioning/LISS over the last 8 months, but for some reason it was pleasing that it was obvious enough that a doctor would remark on it. I think when he measured it, it was about 61, which means that my resting rate might actually be in the high 50s (if not, it will be soon eough). When it was measured at the beginning of the year I think it was high 70s, which is what prompted me to take an interest in lowering it. 50s was actually my target when I started this, which means that pretty soon I will have to start adding sprints and interval work.

I think I am one of the very few people here who prefers LISS to high intensity suff, but I will suck it up and do it: I can't really understand people who claim to be committed to physical health and good performance, and say "I know I should do exercise X, but I find it too boring/I don't like it". I mean, I expect that from fat housewives and businessmen, but not from people here.

My heart rate is low enough, damn it.

 

[guilineseguy]

Conditioning

Jog in Chiang Mai: 5km, slow-to-medium pace, unknown time

Legs were pretty stiff and a bit sore this morning, and worse is probably to come: I didn't sleep that well last night, and when I don't sleep that well, stored-up DOMS doesn't come out properly. Nonetheless, I decided to go for a run, as otherwise it wouldn't have been possible to run twice this week.

The run was actually very pleasant. Kept up an okay pace and was actually able to pick it up a little half way through. Not really out of breath, not really tired, although by the end I was hot as the last km or so was running in the direct sunlight. Hopefully this will set me up to a run up to the waterfall on Saturday. Music for this run was CD of Paul Dan Dyk's "Vorsprung Dyk Te*****"- this track is a particular highlight.

Some running related stuff: a friend who is a reasonably serious runner and triathlete pointed out that my feet rotate inwards quite dramatically when I run (which is not surprising as I have the mother of flat feet). He suggested going to a proper runners' store where they can do a gait analysis and then recommend a shoe to compensate for problems such as mine. He also gave me these two links:

http://www.runnersneed.com/store/content/fcp-content
http://www.sweatshop.co.uk/storefinder.cfm

So I'll be going to one of these when I am in the UK in the second half of the month.

A nice thing I forgot to mention at the time. When I was at the doctor's at the end of last month, after he took my pulse he asked me "do you run?". Of course, I know that my pulse/resting HR has come down as a result of all my conditioning/LISS over the last 8 months, but for some reason it was pleasing that it was obvious enough that a doctor would remark on it. I think when he measured it, it was about 61, which means that my resting rate might actually be in the high 50s (if not, it will be soon eough). When it was measured at the beginning of the year I think it was high 70s, which is what prompted me to take an interest in lowering it. 50s was actually my target when I started this, which means that pretty soon I will have to start adding sprints and interval work.

I think I am one of the very few people here who prefers LISS to high intensity suff, but I will suck it up and do it: I can't really understand people who claim to be committed to physical health and good performance, and say "I know I should do exercise X, but I find it too boring/I don't like it". I mean, I expect that from fat housewives and businessmen, but not from people here.

When I did more MMA/fight training, I actually got my resting heart rate down to like 47. It was pretty badass. I would spar and spar, and roll and never get tired. Since I have started/stooped smoking, been a lazy prick, and diet went back to shit for a while.

 

[JauntyAngle]

My heart rate is low enough, damn it.

In fairness to you, you're 19 and so you don't need to worry about heart disease. And you don't do any sport other than lifting, so you don't need to worry about having an under-developed aerobic base. Being lazy about LISS is more of an issue for people who do another sport, and for people who are older and coming into a later life periods where heart disease is a significant risk.

 

[Tosa]

In fairness to you, you're 19 and so you don't need to worry about heart disease. And you don't do any sport other than lifting, so you don't need to worry about having an under-developed aerobic base. Being lazy about LISS is more of an issue for people who do another sport, and for people who are older and coming into a later life periods where heart disease is a significant risk.

And in unfairness to Belph, he complains about being beat or tired from workouts too often. A certain level of conditioning means a two hour session with weights is less fatiguing and stressful, with a greater amount of quality work being done. And it also means that additional muscle mass puts less stress on the body.

 

[JauntyAngle]

And in unfairness to Belph, he complains about being beat or tired from workouts too often. A certain level of conditioning means a two hour session with weights is less fatiguing and stressful, with a greater amount of quality work being done. And it also means that additional muscle mass puts less stress on the body.

I like the "unfairness" angle more, TBH. Carry on.

 

[belph]

And in unfairness to Belph, he complains about being beat or tired from workouts too often. A certain level of conditioning means a two hour session with weights is less fatiguing and stressful, with a greater amount of quality work being done. And it also means that additional muscle mass puts less stress on the body.

The benefits seem worth it.

In fairness to you, you're 19 and so you don't need to worry about heart disease. And you don't do any sport other than lifting, so you don't need to worry about having an under-developed aerobic base. Being lazy about LISS is more of an issue for people who do another sport, and for people who are older and coming into a later life periods where heart disease is a significant risk.

*18, I still have a couple months.

I'm joking. I'm probably going to start doing some LISS soon. I just prefer it in the cold weather. Running on the snow feels a lot easier on my shins.

 

[JauntyAngle]

*18, I still have a couple months.

I'm joking. I'm probably going to start doing some LISS soon. I just prefer it in the cold weather. Running on the snow feels a lot easier on my shins.

LISS doesn't have to be running! And if you are having problems with your shins running, there are a bunch of things you can do-

get better running shoes,
warm up/stretch shins, ankles, calves, feet properly
wear high socks to keep warm
do foot dorsiflexions with bands
foam roll calves and shins

 

[belph]

LISS doesn't have to be running!

True, But running and conditioning go hand and hand in my mind.

And if you are having problems with your shins running, there are a bunch of things you can do-

get better running shoes,
warm up/stretch shins, ankles, calves, feet properly
wear high socks to keep warm
do foot dorsiflexions with bands
foam roll calves and shins

Money's a little tight right now and I need boots. I'll probably buy some early next year.

Are there any stretches you'd recommend ?

Never thought about the sock thing.

 

[Tosa]

What about your sled? You could use that, but moderate the intensity and manage your work/rest periods to make it a LISS type workout.

 

[BAM]

the pictures are stored in another server, how is sherdog's server affected?

if it's hosted on a photobucket it shouldn't be a problem, if it is hosted in a sherdog album it will be. Pictures will affect page load, but that isn't a concern to me. So, Jaunty if you want to do the log in picture thing, that's fine.

 

[toonie]

if it's hosted on a photobucket it shouldn't be a problem, if it is hosted in a sherdog album it will be. Pictures will affect page load, but that isn't a concern to me. So, Jaunty if you want to do the log in picture thing, that's fine.

Can I get a WHO-AH!!!

 

[MIDMOBOX]

Can I get a WHO-AH!!!

Agreed.

Jaunty is all this queerass running efffecting your gunzor.size?

 

[JauntyAngle]

if it's hosted on a photobucket it shouldn't be a problem, if it is hosted in a sherdog album it will be. Pictures will affect page load, but that isn't a concern to me. So, Jaunty if you want to do the log in picture thing, that's fine.

Awesome, thanks Uber BAM.

 

[JauntyAngle]

Agreed.

Jaunty is all this queerass running efffecting your gunzor.size?

While it is probably not helping my gunzor size, I don't think it is reducing it. And it is helping me to reduce my bodyfat quite a bit. So my gunzor definition is improving quite a bit. Generally it looks like the recipe I have hit on (more LISS, same basic strength programme, mainly hypertrophy assistance, extra "pump" work from time to time) is going to lead to *very* high levels of athleticism (as measured using standard metrics such as Gun size, tricep horseshoe, etc).

 

[JauntyAngle]

Money's a little tight right now and I need boots. I'll probably buy some early next year.

Fair enough- I am told by my friend that a gait analysis and pair of new shoes based on that will set me back 100 pounds, which is about 150.

Anyway, my experience/observation is that while proper shoes may be preferable, you can get by without them for some time, before you have accumulated a lot of miles and before your weekly mileage and speed reach any kind of decent level.

Are there any stretches you'd recommend ?

Never thought about the sock thing.

Well, what I do is roll the foot/ankle through the whole range of motion a load of times, then fully plantarflex it, to try to get a stretch along the shin. When you run, you use stretch reflex/elastic energy in the Achilles tendon and the tendons in the arch of the foot, so you want to get those nice and warm/stretched, too. It's pretty obvious how to stretch these. I sometimes do some circles with the knees, GMs and bodyweight squats to warm things up around the knees, too, but this seems less important to me at the moment. I also find it is really helpful to do some of this after running, and also to stretch my hamstrings (strict GMs) the fascia around the hamstrings (standard forward bending-type stretch) and quads/IT band.

I would recommend the long socks thing. One of the things I like about wearing compression gear/warm pants & warm top is that "warming up" becomes more straightforward: you do it until you actually feel that the areas you are targeting are warm, and that feeling is very noticeable when you have all the gear on. You might not get the same feeling with long socks, but it should be a lot better than nothing.

 

[JauntyAngle]

Notes
Will keep these notes short and sweet.

Squatting was much harder than I thought it ought to have been. The second set at 101kg was too close to failing and I had to dial it back to get through 5 sets. Evidently, I rushed through the 90s too quickly. At my current strength level and with my weight loss, I need to start a very cautious progression some time in the 90s, and other programming shortly after.

I did manage 50/20, which was important to me- really wanted to get GHR/chins day and lunges/LTEs day done despite my shortened lifting schedule.

I'm leaving for Dubai tomorrow morning, and am staying for two nights. A friend mentioned that lastminute.com do these "mystery deals" where you get a deep discount but don't see where the hotel is first. I was kind of drunk last night so went for it, and went a bit more expensive that I normally do- about $220 per night. The hotel that I got looks *insanely* nice- one of the 5 star hotels that is on the little artificial spur of land coming out into the Arabian Gulf. So we'll see what sort of a gym a really fancy 5 star hotel has on the Dubai beach. Probably just machines and light dumbbells- but really expensive ones.

 

[JauntyAngle]

So I got to Dubai. The hotel is pretty damn swanky- done in the style of a Turkish palace.

Went to check out the gym, and it was alright for a hotel gym. Mainly useless machines, but they have dumbbells upto 40kg and also some bizarre fixex weight bars going up to 40kg. I was in the mood, so I did some front squats, some DB rows, some overhead press, some lying tricep extensions and some curls. Because I am still so weak, some of the stuff was quite hard. Will log it properly later.

Edit, okay, let's log this a bit better:

1. Front squats: Did a bunch of sets of 5 with ascending weight, up to 5x5 at 40kg (the heaviest bar)
2. DB rows: Some sets of 5 at 40kg, then triples at 32kg, 34kg, 36kg, 38kg, finishing with 5x3 at 40kg
3. Barbell OHP: Some sets of 5 starting off at 10kg, working up in 2.5kg increments, finishing with 5x5 at 30kg
4. Lying tricep extensions: Some sets of 5, working up to 3x5 at 16kg, a double at 18kg and a double at 20kg
5. DB Curls: A few sets of 10 at 12kg and 14kg, I think

It was actually quite a bit of volume as I did more than normal while building up to the work set weight. Not much to report except that I could really feel the OHP in my legs and trunk. It was actually a bit embarrassing how wobbly I felt.

 

[JauntyAngle]

Conditioning

Treadmill: 5km in 24:36

This was not planned. I started off planning to go long and slow like normal, the I thought "what the hell" and decided to do a tempo run. Now, a few years ago when I was running almost every day my pace over 3km was not much more than 12kmph, and I couldn't hold that over 5km. These days I am usually running 8.5-9.0kmph, so I thought I wouldn't be as fast and that 12kmph would therefore be a decent target and something that I should work towards. So the plan became to run at 12, rest for a minute or so, run at 12 again, until 5km was covered. But I felt so good after nearly the first km that once again I though "what the hell" and decided to go for the whole 5k. As the run progressed, it became clear to me that I could last at 12kmph so I started picking it up a little, accelerating gradually to 13kmph by 4km, and upto 14kmph for the last 400m. As it turns out, that was necessary to come in under 25:00, as I ran maybe the first minute below 12 (which is exactly 25:00 pace).

I was pleased to get under 25:00. I think that is pretty solid for a first ever attempt at a fast 5k, just a few days short of my 39th birthday. I reckon that in a few more tries I can it below 23:00- just through practice/training effect and better planning. I would imagine that significantly below that will take real effort and more specific training.

Felt *really* good afterwards, too.