Re: AussieMerv
10-24-10 09:14 PM - Post#655188    

a real buzz alright...I think it's such a great thing to share Merv

...I'm such a newb but I feel like I have just caught my young adults in time to share the importance of good diet and cardio/iron...including all the benefits of self discipline, burning off adrenalin, stress relief, taking control of your life etc

what us fathers and grandfathers are for yeah?

When walking,walk.When eating,eat. When lifting,lift ~ Zen proverb

Re: AussieMerv
10-25-10 05:10 AM - Post#655239    

EOY goals for 2010:

In addition to regular workouts, basic, but here they are ~

1. Resume ITB/Tibialis rehab work & goblet/plate squats to slowly build conditioning & strength,

2. Full body mobility work on recovery days,

3. Walking and C2 rower either on recover days or with workouts.

The plan is to get back to squats when I get time to build a rack early next year, but need to make sure rehab is complete and gradually build up to it.

After not having done hill sprints or other consistent cardio for some time now, I need to roll out of bed and hit the road walking plus get back into rowing which I’ve already started. Also, as part of what I’m currently working on with my doc I’m planning on doing a heart stress test, so want to be in reasonable condition first.

On the nutrition front, EOY Challenge 09 sort of kept on going... I committed to tracking a whole year’s worth of food intake which really has paid dividends with consolidating eating habits. As posted on my training log, bodyweight has stayed around the same as early January 10, while body has continued to get leaner...

Like Gaz, I'm not wanting to drop weight... but if anything, I might experiment with cycling intake by cutting back on recovery days to see what happens.

Worth recording here is that my size 35 jeans have still got room to spare on the tightest belt notch... and after battling the flabby stuff for so long, that feels OK to an old bloke like me..

Workouts will be on my training log and weekly progress updates here.

Best of luck to everyone for 2010 EOY challenge!

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
10-25-10 05:53 AM - Post#655241    

allright Merv...we have lift off!

When walking,walk.When eating,eat. When lifting,lift ~ Zen proverb

10-25-10 06:48 AM - Post#655243    

Those loose 35 jeans have got to be pretty soul-satisfying, merv. Good luck on your 2011 goals.

Re: AussieMerv
10-25-10 03:13 PM - Post#655384    

• Gaz Said:

And the pun of the week award goes to......Gaz!

All right Merv! Get ready for some SQUATS!

"Powerful you have become. Overhead squats I sense in you." -Gaz/Yoda I would like to come back as a palo santo tree on the weather side of an island, so that I could be, myself, a perfect witness, and look, mute, and wave my arms. -Annie Dillard

10-25-10 07:02 PM - Post#655445    

Good to see you onboard Merv, you will be squatting in no time.

It doesn’t have to be fun to be rewarding - Jessie Israel

10-26-10 09:49 PM - Post#655831    

Thanks Gaz, Bob, Mooly and Josh, I've added overhead broomstick squats and planning on doing them most days... a bit tight to start with but didn't take long to free up,

...really awesome feeling.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

10-27-10 07:10 AM - Post#655880    

Merv, isn't it always heartwarming to hit a workout and to be able to feel the point where your body gets warmed up after starting out all creaky?? It IS a great feeling. Kind of addicting too. I feel the same way with wall squats and goblet KB squats. Tight at first and then-BAM- it feels right.

Re: AussieMerv
11-01-10 03:18 PM - Post#657061    

• AussieMerv Said:

This is awesome mate, I hope to meet them one day. I know good things will happen under your experienced direction.

Braken Wear Enter gym, lift weights, feel good, go home. What more is there to say? D.Draper Log Progress Pics Dead lift PR 506lb (Video)

Re: AussieMerv
11-08-10 11:52 AM - Post#658685    

Love the goals Merv - as always, well thought out and articulated!!

All the best!!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

Re: AussieMerv
11-17-10 11:31 AM - Post#660645    

Sir!!! Aren't you missing something this week???

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

AussieMerv
11-22-10 09:34 PM - Post#661730    

Sorry folks, we're still cruizing along down here but lost radio contact with my EOY log... well that's my excuse anyway. Actually I've been a tad preoccupied with other challenges and had to trim back on-line time.

I've managed to stay on top of my EOY goals most of the time, as per my training log but here's a summary -

1. Resume ITB/Tibialis rehab work & goblet/plate squats to slowly build conditioning & strength:
> Have been doing rehab/prehab work fairly regular either as part of workout warm-ups or the full routine on recovery days. I've been determined have this ITB/Tibialis/knee problem fixed well before year end and I'm happy to report that we're well on the way.

> I switched plate squats for OH broomstick squats for improved flexibility benefit, and now do those regularly without any knee pain at all, and rarely give the knee a thought getting in and out of the car which was a problem before.

> Physiotherapy treatments have been hijacked due to lack of time since having the TIA, but after doing self treatment for some time now will go back for one more treatment soon.

2. Full body mobility work on recovery days:
> Been done regularly as per my training log, with favourable results so far.

3. Walking and C2 rower either on recover days or with workouts:
> Same with these, in fact have been using the rower more lately since cardiovascular work has be been moved up a notch or two to a higher priority as part of the TIA follow-up treatment.

As you might be guessing, the TIA (mini-stroke) which came from left feild right out of the blue, has thrown me a whole lot of new challenges, and it could be said, opened up a whole new can of worms.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

11-22-10 11:34 PM - Post#661748    

Good to see you dropping in Merv, hope your TIA recovery is still progressing well.

It doesn’t have to be fun to be rewarding - Jessie Israel

Re: AussieMerv
01-06-11 03:48 AM - Post#668912    

I’ve been out of the loop with reporting in here, but am happy that I’ve been able to achieve the EOY goals ~


1. Resume ITB/Tibialis rehab work & goblet/plate squats to slowly build conditioning & strength:

After dealing with this nagging problem for so long and being really apprehensive about achieving this one, the pain doing both regular everyday movements and training has gone. Only at times when kneeling down working then go to get up do I very occasionally feel a twinge of weakness.

Fearing that I’d become an old man and stuck forever with a gammy knee I was determined to beat it by year end, and not have this injury carry over into the next year. I can confess now that was the reason for not being too ambitious with other goals... in addition to having the TIA riddle to deal with, which has overshadowed all else in importance over recent months.

Overhead broomstick squats have become a regular part of my training either for workout warm-ups or on recovery days done along with walking etc. OH squatting movement is now free and comfortable, whereas earlier I couldn’t do as much as free squat b/c of intense pain to the outside of the RHS knee.

Planning to continue to use the OH broomstick squat for flexibility then add KB goblet squats, establishing squat form in preparation for a return to BB squats.


2. Full body mobility work on recovery days:

Have been doing flexibility and mobility work fairly regularly but not as frequent as I’d planned, but it’s going to be part of my training schedule for this coming year.


3. Walking and C2 rower either on recover days or with workouts:

Have been doing both regularly, but similar comments to mobility apply. As commented previously, cardiovascular work has been shifted to high priority and I’ve been researching lately the best way to go about it. An old IOL thread I dug up sort of turns some popular cardio trends on the their head, so I need to sort out the best route to take.

I’ve been using the rower mostly as warm-ups for workouts, but today began increasing the distance. At present I am re-evaluating my cardio needs and methods for heart health, and working on the best way to achieve a balanced workout schedule.

For previous EOY Challenges I’ve been working on diet but didn’t include it in my goals because I had been working on a food tracking project all year anyway. This is now complete and results are posted on my training log. It’s had a great impact on my eating habits.

Re-reading the wrap-up I did for last year’s EOY, much of what was said also applies to the whole year of food tracking that followed, except that it wasn’t done for weight loss. I ended 2010 at the same weight as I started, but the big shift being that my metabolism revved up to the extent that I’m now needing more food just to maintain, along with ending the year leaner on what amounted to a fairly high fat diet.

Looking forward to a new year of training, with good wishes for everyone for 2011.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-06-11 08:11 AM - Post#668925    

I really feel that a gluten free, a little higher fat diet is the way to go Merv.

Watching your posts closely as I like your dietplan and want to watch it's results. Bob.

Re: AussieMerv
01-06-11 03:30 PM - Post#669004    

• AussieMerv Said:

Re: AussieMerv
12-08-11 06:25 PM - Post#715583    

Friday 09DEC11:

I hope it’s not too late to jump in...

My EOY challenge or experiment began back in September/October but wasn’t sure if there would be anything worth reporting when I switched emphasis to Heart Adaptation Training. My heart rate had increased during this year but wasn’t sure why, so the idea of lowering heart rate caught my attention.

In contrast to Intervals which are supposed to strengthen the heart, it is claimed to balance this up by lengthening the heart muscles thus increasing the volume pumped per beat, resulting in decreasing heart rate.

The theory here is way over my head, but as I understand it, the basic idea is to maintain the heart rate at 120-150bpm for the workout duration, which I’ve adapted to both strength or cardio workouts or a blend of both. It’s taken some adjusting given that my workouts have been interval based, for seems like forever.

My plan is to work with my current format till year-end or maybe longer, then rotate intervals back into the mix for a blend of both.

I consider I’ve built up some half decent conditioning with intervals, so maintaining HR at 120-150 is over what might be regarded as steady state, and opposite to the hi/low intensity of intervals.

Tracking weekly blood pressure including heart rate as a baseline for future reference has unexpectedly become useful. Collated monthly averages from the beginning of this year shows an elevated heart rate but gave no clue as to why. It wasn’t until this week when I went back through my training log and collected data for the whole of 2010 that the penny dropped.

FWIW, for accuracy, each daily or weekly BP/HR recorded is an average of <5 individual takes done 30-60 minutes after rising and before activity, which is also the reason for recording lowest & highest to compare trends over time. Individual/isolated readings can vary, so weekly/monthly averages are more accurate.

Here’s the bottom line summary which has given reason for some cautious excitement around here in recent days:

2010 - Average monthly HR:

January–September10 = 70 bpm (Average daily: Lowest = 61, Highest = 79, Individual readings: Lowest = 54, Highest = 92)

October-December10 = 78 bpm, (Average daily Lowest = 72, Highest = 83, Individual readings Lowest = 68, Highest = 92)

2011 - Average monthly HR:

January–August11 = 83 bpm, (Average daily: Lowest = 77, Highest = 88, Individual readings: Lowest = 73, Highest = 91)

Sept–Nov/09Dec11 = 75 bpm, (Average daily: Lowest = 68, Highest = 81, Individual readings: Lowest = 57, Highest = 93)

*Readings >80 blue, <80 red

So what has just a few months of this training appeared to have done that interval training did not? Unless I’m missing something, the training switch is the only variable... diet, training, taking BP/HR early morning etc have been constant.

Average HR from January – September 2010 @ 70bpm jumped to 83bpm January – August 2011, now since September and the change in training it’s back down to 75bpm.

Is it just coincidence that my heart rate began increasing after starting to take Aspirin then Asasantin (Dipyridamole + Aspirin) following the TIA late September 2010, precisely when mine took a jump. Increased or irregular heart beat are stated possible side effects for both.

If this recent baseline HR decrease has resulted from Heart Adaptation training while continuing to take Asasantin & Aspirin, then lowering of resting heart rate has occurred despite their side effects.

It will be interesting to see whether the improvement continues in the downward direction to the pre-medication 70bpm average... at 75 it’s just past half way now, so we’ll see how it goes.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

12-09-11 02:18 AM - Post#715618    

I swear you should have been in the medical field mate. Your analysis and application is top notch.

Great to see your HR coming back down to normal.

Braken Wear Enter gym, lift weights, feel good, go home. What more is there to say? D.Draper Log Progress Pics Dead lift PR 506lb (Video)

12-09-11 09:15 AM - Post#715637    

Interesting, Merv!!

Re: AussieMerv
12-10-11 07:26 PM - Post#715856    

Hey Luke, don’t get too carried away there mate, it's only a blood pressure/heart rate log

...re the medical field, you can be assured there was never any chance of that, LOL

However, I'm grateful for the goldmine if information here on IOL, and a number of knowledgeable folks who have taken time to share their valuable experience & info... some who we haven’t seen here in a while but I wish were still around.

It's been the catalyst to dig further and be proactive with health...

Thanks again Laree, I owe you guys so much.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

AussieMerv
12-15-11 05:30 PM - Post#716652    

I'm still maintaining target heart rates during workouts and being fairly consistent with fast paced walking and extra rowing on recovery days.

The encouraging thing is that baseline resting heart rate average so far for December is down to 72bpm, which motivates me to see how far I can go with this.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
12-26-11 07:24 PM - Post#717759    

27DEC11

Progressive Average RHR for December = 68.5 bpm (down from November @ 74 & October @ 79)
- First 1/3 of month = 73.6
- Second 1/3 of month = 65.6
- Third 1/3 of month = 64.2

Progressive Average RHR for September-December = 73.5 bpm

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
10-15-12 07:35 AM - Post#749617    

So here we go for 2012:

Goal:

Using a basic 5x5 set/rep scheme, progressively micro-load 2.5kg each 10-day cycle (3 cycles/month) to reach 80kg by EOY.

With a previous 120kg PR a few years back and able to pull 80kg fairly easily now, I chose to start at an easy 60kg and consolidate slowly over an extended period, adding just 5kg/month.

I’ve been happily cruising along with training doing maintenance workouts while focussing on a balance of assistance, mobility and some health stuff… but it was time for a challenge. I got started early September.

Pretty basic I know, but here’s the plan…

5x5 Deadlift: Add 2.5kg/10-day cycle to deadlifts to reach 80kg by EOY

September:
1. 60kg
2. 62.5kg
3. 65kg

October:
1. 65kg
2. 67.5kg
3. 70kg

November:
1. 70kg
2. 72.5kg
3. 75kg

December:
1. 75kg
2. 77.5kg
3. 80kg


Heard this somewhere:

‘The movement trumps the weight’

... especially for old fellas.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

10-15-12 07:51 PM - Post#749686    

Beauty, Merv!

10-16-12 02:39 AM - Post#749716    

5x5 deadlifts, absolute hell in summer. Good luck

It doesn’t have to be fun to be rewarding - Jessie Israel

11-05-12 08:37 AM - Post#751712    

How did October go, Merv? You hit your goals?

Re: AussieMerv
11-15-12 05:07 AM - Post#752965    

Thanks Laree and Josh, I'm still at it... despite having a bit to deal with lately, check out my training log. I've missed a few workouts but still managed to stay on track with my 5x5 deadlift goal.

This is working well as a consolidation phase where I can also pay attention to form, along with mobility work... esp pelvic/hip mobility as this as I recall was the limiting factor previously when I ventured into heavier deadlifts.

September 2012:
1. 60kg
2. 62.5kg
3. 65kg

October:
1. 65kg
2. 67.5kg
3. 70kg

November:
1. 70kg
2. 72.5kg
3. 75kg

December:
1. 75kgkg
2. 77.5kg
3. 80kg


Lately I've been posting at the completion of each 10-day cycle, but here's today's workout...

Thursday 15NOV12

Workout B (cycle 2)

Midday

Warm-up:
C2 Rower ~ 1000m/6:24 @ 25-26spm
OH broomstick squats ~ 1x10
Reverse back extension ~ 1x10
Goblet squats (bottom pause/stretch) ~ 1x10x16kg

Worksets:
Deadlift ~ 1x10x40kg, 1x5x60kg, 5x5x72.5kg, superset w/-
Goblet squat (bottom pause/stretch) ~ 5x10x16kg

Add 2.5kg/10-day cycle to reach 80kg by EOY

Cool-down:
C2 Rower ~ 1000m/6:05 @ 24-26spm

Duration: Warm-up 15min, Worksets 30min, Cool-down 10min, total = 55min

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
11-24-12 07:11 PM - Post#754038    

Saturday 24NOV12

Workout B (cycle 3)

Warm-up:
C2 Rower ~ 1000m/6:16 @ 24-25spm
OH broomstick squats ~ 1x20
Reverse back extension ~ 1x20
Goblet squats (bottom pause/stretch) ~ 1x20x16kg

Worksets:
Deadlift ~ 1x10x40kg, 1x10x60kg, 5x5x75kg, superset w/-
Goblet squat (bottom pause/stretch) ~ 5x10x20kg

Add 2.5kg/10-day cycle to reach 80kg by EOY

Cool-down/mobility:
C2 Rower ~ 1000m/5:30 @ 23-25spm

Lying pelvic rotation
Lying glute raise w/- 20kg KB
Piriformis/hip flexor stretch over foam roller
All-4’s diagonal arm/leg raise
All-4’s glute raise
All-4’s hip rotation, both directions
Planks + Sit-back stretch/ relaxed slow breathing
Posterior neural glide, relaxed slow breathing
Articulated roll-downs

Duration: Warm-up 20min, Worksets 35min, Cool-down 25min, total = 80min


Temps: 27C/81F, not hot but humid.

My body is feeling good and feeling the benefit the benefit of regular mobility and assistance work.

5x5 deadlift @ 75kg went up fairly easy, probably about the same as 60kg at the beginning… also went to 7 reps on the last 3 sets of DL, 5 didn’t seem quite enough… I recall hearing something once about patience..

Hopefully I’ll be saying the same about 80kg in another 4-5 weeks, then next year begin progressing back to my previous 120kg max..

... and beyond

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
11-25-12 07:58 AM - Post#754076    

Merv - I love the "basics" - 5 x 5 tried and true!

Micro loading - steady progressions

As always - sound and doable

You know how to pick your goals!

All the best mate until EOY!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

Re: AussieMerv
12-04-12 10:04 PM - Post#755267    

• Ironeagle Said:

Thanks David, it's great to have you drop by.

Appreciate your comments, but with all that's going on right now I had to set goals that were easily attainable, haha!!

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
12-04-12 10:48 PM - Post#755272    

Finally got back here to update progress towards reaching and consolidating an 80kg deadlift by EOY, which involves one progressive DL workout each 10-day cycle with a lighter 60kg de-load superset with the goblet squat workout 3 days before.

It's been a few years since I previously worked my way up to 120kgs, so I started this progression off low and slow so as to pay my dues without any short-cuts.

Here’s where it’s headed… 5kgs to go…

September 2012:
1. 60kg
2. 62.5kg
3. 65kg

October:
1. 65kg
2. 67.5kg
3. 70kg

November:
1. 70kg
2. 72.5kg
3. 75kg

December:
1. 75kg
2. 77.5kg
3. 80kg


Yesterday’s deadlift workout was consolidating the previous progression to 75kg… just two more cycles to go. Lifts have been going okay, being done convention style with overhand grip… chest up, straight back with butt pushed back as far and as high as body mechanics allow. Each lift is lowered back down and re-set each rep.

I’m using 10kg plates blocked up so bar is 260mm off floor, approx 50mm or 2” higher than it would be with big wheels.


Tuesday 04DEC12

AM

Workout B (cycle 1)

Warm-up:
C2 Rower ~ 1000m/5:50 @ 27-28spm
OH broomstick squats ~ 1x10
Reverse back extension ~ 1x10
Goblet squats (bottom pause/stretch) ~ 1x10x16kg

Worksets:
Deadlift ~ 1x10x40kg, 1x10x60kg, 5x5x75kg, superset w/-
Goblet squat (bottom pause/stretch) ~ 2x10x20kg, 5x5x24kg

*Reverse back extension sets of 5 done between sets.

Add 2.5kg/10-day cycle to reach 80kg by EOY

Cool-down:
C2 Rower ~ 3000m/16:47 @ 26-30spm

Duration: Warm-up 15min, Worksets 45min, Cool-down 15+min, total = 75+min


Today is a scorcher, forecast 39C (102.2F)… took longer rests between worksets which added 10+ minutes to work time. I’m starting to like the longer rows to finish off to hold heart rate at a consistent pace for close to 15-20 minutes.

Fluke or not but the same pattern is emerging again, blood pressure/heart rate taken later in the day at 4.30 & 9.15PM showed 4 out of 5 takes with ZERO attrial fibrillation instead of the usual one 1-3 times…

Will the combination of all I’m doing finally switch off attrial fibrillation… dunno, but it’s worth giving a shot.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
12-16-12 06:16 PM - Post#756777    

Catching up here on my deadlift workout from last Friday...

Friday 14DEC12

AM

Workout B (cycle 2)

Warm-up:
C2 Rower ~ 1000m/5:44 @ 27-28spm
OH broomstick squats ~ 1x15
Reverse back extension ~ 1x15
Goblet squats (bottom pause/stretch) ~ 1x20x16kg

Worksets:
Deadlift ~ 1x10x40kg, 1x10x60kg, 5x5x77.5kg, superset w/-
Goblet squat (bottom pause/stretch) ~ 7x5x20kg

Add 2.5kg/10-day cycle to reach 80kg by EOY

Cool-down/mobility:
C2 Rower ~ 1000m/6:05 @ 27-28spm

Duration: Warm-up 20min, Worksets 50min, Cool-down 10min, total = 80min

Increased another 2.5kg to 77.5kg, felt good. 80kg next cycle. Starting light and working up slowly with small increases has been worthwhile... I'm starting to see the real benefit of it now.

Longer rests today at an average of 7 minutes per superset instead of around 5 minutes... also did as set of reverse back extensions x5 before each 77.5kg DL set.

Yesterday had a bad day with a-fib after missing out on rowing or walking early morning, but coincidently or not, after a 3km row early yesterday it switched off and was good all day with some of the best results I’ve seen yet.

Tests at 8am, 11am & 8pm each with 8 out of 10 readings showing zero attrial fibrillation… and the 8am with the first seven zero a-fib readings in a row.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

12-16-12 06:42 PM - Post#756781    

OK, you are shaming me. I Will Do A Full Workout when the SNF starts in two hours.

I WILL MOVE SOME IRON.

Burr, The Girya Man!! If you didn't know how old you are, How old would you be? I would be 50 !!

Re: AussieMerv
12-29-12 04:45 PM - Post#757795    

Cheers Burr! at 71 you're an inspiration.


Wednesday 26DEC12

My Boxing Day bash to complete the EOY deadlift challenge got hijacked.

After doing the usual 15 minute warm-up and starting the 80kg sets I had to dump the bar… 1x5x40kg, 1x5x60kg, then during the second or 3rd set of 5x5x80kg felt my left hip tweak but continued, having to drop it on the next rep… from memory only the second time I’ve had to drop a weight, which also was on deadlift at around 120kg around four years back.

Bottom line: Inadequate preparation and focus after Xmas excesses..

The previous workout with 77.5kg had gone up like a breeze and had taken it for granted expecting the same. It wasn’t the weight so much as I was to anxious to get it done and jumped into full load too quickly without giving it my full attention.

Didn’t touch the weights for the next few days and was also walking a bit funny for a while. Did some rehab - iced and did some massage, stretching and mobility stuff including All-4’s hip rotations whenever I got a chance or thought of it… with the attitude that I’ll get it done when I feel ready.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
12-29-12 04:51 PM - Post#757796    

Saturday 29DEC12

AM, before brekkie
C2 rower ~ 3000m/20:10 @ 22-23spm, slow relaxed breathing


Late AM - midday

Prehab/stretch/mobility + Deadlift tune-up

Warm-up, stretching & mobility:

OH broomstick squats ~ 3x10, triset w/-
Reverse back extension ~ 3x10
Goblet squats (bottom pause/stretch) ~ 3x10x16kg

Broomstick dislocates
Pec + rhomboid + lat stretches
Standing arm circles, both directions
Standing hip circles within circles, both directions
Standing hip flexor raise/hold, w/- band
Lying pelvic rotation
Lying glute raise, hold
Piriformis/hip flexor stretch over foam roller
All-4’s diagonal arm/leg raise
All-4’s glute raise, hold
All-4’s hip rotation, both directions
Planks + Sit-back stretch
Posterior neural glide
Articulated roll-downs

*Relaxed slow breathing generally throughout

Warm-up/mobility = 65min


Worksets:

Deadlift ~ 1x10x40kg, 1x5x50kg, 1x5x60kg, 1x5x70kg, 3x5x80kg, superset w/-
Goblet squat ~ 7x5x16kg

Add 2.5kg/10-day cycle to reach 80kg by EOY

Cool-down/mobility:
C2 Rower ~ 1000m/5:55 @ 24-25spm

Duration: Worksets 25min, Cool-down 10min, total = 35min


My main plan today was to focus on prehab & mobility work to make sure I was ready to get back to completing the EOY deadlift goal… plus dip my toes back in the water to grease the groove with technique with a few light deadlifts.

Started light and felt good, the main drawback was mental… the niggling feeling being that the hip might tweak again. Confidence grew around 60kg with the focus on good form, re-setting each rep, bracing and pushing through the heels… 80kgs went up good leaving it at 3 sets, with the plan to do the full workout tomorrow.

Also threw in a few reverse back extensions over Swiss ball on bench in between sets.

Goblets: Light, but it’s the movement that’s important not the weight… torso contraction, vertical back. Goblets are here to stay.

Felt good after. For me, any time spent on flexibility & mobility work is a worthwhile investment, esp compared with my inflexibility and chronic bad back over the years before 2004.

Generally aim to feel better after a workout than before… and given what happened Boxing Day, I'm esp happy that it workout out that way today.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
12-30-12 08:29 PM - Post#757894    

Sunday 30DEC12

AM

It's not huge, but got it done!!! I chose this b/c it was an easy challenge, but the pay-back has been much greater than expected in re-building and consolidating a deadlift base.


Workout B (cycle 3)

Warm-up:
C2 Rower ~ 1000m/6:20 @ 24-25spm
OH broomstick squats ~ 1x10
Reverse back extension ~ 1x10
Rope tucks ~ 30x45kg
Goblet squats (bottom pause/stretch) ~ 1x10x16kg

+ 5 minutes lumbar/pelvic mobility…

Worksets:
Deadlift ~ 1x10x40kg, 1x5x50kg, 1x5x60kg, 1x5x70kg, 5x5x80kg, superset w/-
Goblet squat ~ 5x5x16kg

*Reverse back extensions x5 before each 80kg DL set

Add 2.5kg/10-day cycle to reach 5x5x80kg by EOY

Cool-down/mobility:
C2 Rower ~ 1000m/6:12 @ 23-25spm

Duration: Warm-up 20min, Worksets 35min, Cool-down 10min, total = 65min

Re-set between each DL rep, also used the same gradual warm-up progression as yesterday which is much better.

I approached today’s worksets more positively after yesterday’s tune-up which re-built confidence… knowing the bar could go up without any hip tweaks.

Boxing day was just plain wrong timing to complete a DL challenge, haha!!

Deadlifts will continue as a primary lift in the new year but am now thinking of working up to and around the 80kg mark for a while, occasionally over-reaching if it feels right on the day… knock it back to 3x5 or mix it up with other rep schemes. Maintaining good form is also a priority.

It’s been time well spent gradually working up from a light 60kgs and consolidating to 80kgs over the past few months to re-build a base, but it may be also worthwhile to add some extra reinforcing.

Music: All done to the magical music of Fourplay jazz.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-01-13 10:16 PM - Post#758029    

Happy New Year to you and your family Merv!

-- JMac's Web Design

04-02-13 10:33 PM - Post#766695    

Hey Guy how you doing?

You watching the NRL?

keep Pumping

Burr, The Girya Man!! If you didn't know how old you are, How old would you be? I would be 50 !!

04-26-13 05:13 AM - Post#769277    

What has happened to you Guy???

Talk to me!!!

Burr, The Girya Man!! If you didn't know how old you are, How old would you be? I would be 50 !!

04-26-13 09:44 AM - Post#769289    

I got a brief note from Merv yesterday, so not to worry...he's okay. Probably can't face the daunting task of catching up his log. :~)

04-27-13 12:55 AM - Post#769406    

Tell him to remember his friends, we worry about him, like he is on the bottom of the world and could have fallen off!!!

Write fool!!!

Burr, The Girya Man!! If you didn't know how old you are, How old would you be? I would be 50 !!

Re: AussieMerv
05-21-13 09:11 PM - Post#771721    

Sequel to EOY challenge 2012:

My previous comments about it being “time well spent gradually working up from a light 60kgs and consolidating to 80kgs over the past few months to re-build a base…” proved to be all too true beyond all expectation.

After reaching my 80kg DL goal at the end of December I was planning to take it easy for a while. I was really surprised at how easily I worked on past the 80kg then pumped at unexpectedly pulling 120kg DL with relative ease, equalling my previous PR of 4 years ago.

But now in May13 after some time off with work related ITB injury and New Year plans side-lined, I’m now ready for a near mid-year re-start.

I’ve had all good intentions to post this from my log long before this, but the weeks and months have slipped by, also time away from training and IOL with ITB injury, plus a recent bladder infection and being busy playing catch-up with time lost from projects..

...and no, I haven’t fallen off the bottom of the planet! 

Anyhow just for the record, here’s what happened during my New Year unscheduled off-the-cuff workout…

just greasing the groove, haha!!


>>>


Posted on my training log 03 January 13:

I had decided to have a de-load for the next week or so and set out to just do a 3k row this morning. But, as I’d finished that I got to thinking it might be good to do a few deads just to keep things moving… this it what happened…

so much for my gradual build up to 80kgs over the past four months.


Thursday 03JAN13

AM

Warm-up:
C2 rower ~ 3000m/17:56 @ 25-26spm

Worksets:
Deadlift ~ 1x10x40kg, 1x10x50kg, 1x5x60kg, 1x5x70kg, 1x5x80kg, 1x5x90kg, 1x5x100kg, 1x3x110kg, 1x3x120kg

Goblet squat ~ 1x10x16kg, 1x10x20kg, 1x10x24kg, 1x10x32kg, 1x5x24kg, 1x5x20kg, 1x5x16kg,

*Reverse back extensions over ball/bench x5 before each DL set

Cool-down:
C2 Rower ~ 1000m/6:18 @ 24-25spm


At the start I was thinking of maybe going to 80kg for single sets of five... but deadlifts surprisingly felt strong right through to 120kg, although cut back to 3 reps for the last two sets.

That’s about equivalent to my PR of around four years ago which I had no chance of lifting before the EOY challenge.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: AussieMerv
05-21-13 09:26 PM - Post#771724    

• AussieMerv Said:

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

06-02-13 12:22 AM - Post#772692    

keep your Velcro clean, we don't want to lose you in space!!

Burr, The Girya Man!! If you didn't know how old you are, How old would you be? I would be 50 !!

06-02-13 06:26 AM - Post#772707    

Thanks mate for your concern... Northern or southern hemisphere you’d better hang on, we’re all orbiting the sun at around 108,000 km/h.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

11-04-13 11:27 PM - Post#786428    

Hey Guy, you keeping your Chest Nuts out of the fire?
How you doing down there?

You see the big storm coming our way, it is going to be bad

Burr, The Girya Man!! If you didn't know how old you are, How old would you be? I would be 50 !!

06-28-14 09:55 AM - Post#805828    

Hey Guy, what has happened to you?

Send me a note!

Burr, The Girya Man!! If you didn't know how old you are, How old would you be? I would be 50 !!

AussieMerv
02-28-23 11:49 PM - Post#924994    

Starting bodyweight in 2004 was just under 100kg.

Current bodyweight = 84kg, stronger and much healthier at age 78 than 60.

Thanks everyone.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo