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Display Name Post: Stuff That Works        (Topic#37379)
Justin Jordan
*
Total Posts: 699
09-10-20 04:46 PM - Post#902231    



For me, anyway. These happened to end up being all stuff Dan talks about, to no one's surprise.

1. Fish Oil

But particularly high quality stuff. Drug store cheapos do nothing, but my joints feel better and my blood work gets better when I take Carlsons or something else good.

I don't eat fish because I don't like it, Kyle. You'll have to deal.

2. Swings

Yeah, there's the obvious butt benefits, but one thing I found to be true - if I am doing swings regularly and right, I get this feeling like my upper body is one solid column in a way that transfers to better form in other stuff like press and squats and such.

3. 2-3-5

For whatever reason I was resistant to this. But damned if it doesn't seem to be the sweet spott for me getting stronger.

And for a bonus, a thing that doesn't work (for me):

Big Jumps

Now, I've not found microloading to effective either. But I have never, even with weeks of pounding at it, been able to get enough reps with a lower weight to jump up 25 pounds, let alone 50.


I CAN make 10 pounds jumps work* IF I doing a higher volume. If I can work up to 5 sets of 5 I can add ten pounds and hit at least 5 sets of 3.

The sweet spot for a lower volume is five pounds. If I rush it, I just get stuck.

What's on your Stuff That Works list?

(This is not my complete list, just what was at top of mind)

*Actually, pretty much always on deadlift type stuff
 
Dan John
*
Total Posts: 11832
09-10-20 07:16 PM - Post#902234    



Let me cobble something together...
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
BrianBinVA
*
Total Posts: 4269
Stuff That Works
09-10-20 08:26 PM - Post#902236    



Good topic, and one I think about a lot. Cuz that's what this little hobby of ours is all about, right -- what works for you. Not what works for Boris Sheyko's lifters or Dave Tate's (although what works for them may help you if your goals match theirs).

Too many to list them all here, but here are a few training things that work for me (and what they do for me in parens), and a few that don't:

1) walking (health)

2) cold water exposure (health)

3) complexes -- barbell, kb, etc and complex lifts like 2-kb long cycle clean and jerk (body comp/hypertrophy)

4) swings (lower back, hip and hamstring health, "cardio")

5) deadlifts (max strength -- the only max strength lift I do, but always sub max and always double overhand)

6) short, simple workouts -- one or two lifts, or a complex (time management)

7) kettlebells -- if I were constructing a minimalist gym and cost and/or space was a factor, the one non-negotiable item would be a pair of KBs, 24 or 28k (time management, health)

Bonus things that don't work for me at this time:

1) running (I've always hated it and I've tried to start more times than I've tried to get into The Wire, it just never sticks)

2) lifting programs that have a lot of percentages and/or require a spreadsheet -- on this day you will lift 92.5% of your 1RM for 5 sets of 3 with a 4-1-4 tempo -- gah!!!

3) training to compete -- I'm just thankful that I can train and do something I enjoy (mental health)
"You are not good enough to be disappointed."

-- Dan John

"I play real sports, not trying to be the best at exercising."

-- Kenny Powers




Edited by BrianBinVA on 09-10-20 08:35 PM. Reason for edit: No reason given.
 
vegpedlr
*
Total Posts: 1135
09-10-20 08:31 PM - Post#902237    



Swings, carries, DL, trap bar or reg. Right now we’re cutting up big trees for firewood. All that work has given me the strength and work capacity like the farm boy I never was. I’m honestly surprised at how easily this is going. I know I would have been crushed by it a few years ago.

And Easy Strength.

In the morning, lift, swing, carry, ruck. Then on to the firewood.
 
Justin Jordan
*
Total Posts: 699
09-10-20 08:50 PM - Post#902238    



  • Dan John Said:
Let me cobble something together...



I figured you might have one or two.
 
Justin Jordan
*
Total Posts: 699
09-10-20 08:58 PM - Post#902239    



4. Hangs

This is pretty recent but damn, it does actually seem to work. Should started feeling better, back feels better (indeed, today there was some very satisfying popping)

5. Alternating Sets

Since I have a good home gym (power rack, mobile bench, lots of weights, trap bar, pulldown/row set up, fair selection of kettlebells, bands) I have more flexibility in what I do.

So I alternate or cycle exercises - so this morning, set of step ups, one minute, set of bench, one minute, set of DB rows.

I originally started doing this to be able to move through the workout quickly without rushing exercises (so I still get plenty of rest before doing the same exercise again) but I've found I just kind of....feel better?

This might be because I like it or some PHA training effect or both or neither, but I just generally feel better with this style.

6. Behind The Neck Press

Controversy! It makes my shoulders feel better, not worse, and it's much easier on my back. The same is true of DB press, it's just somewhat less of a pain in the butt to do it this way (although I switch back and forth)

This is very much a YMMV and may not even be true for me a year from now.

No great revelations, but I just like knowing I got this stuff in the toolbox.
 
WxHerk
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Total Posts: 201
09-10-20 10:50 PM - Post#902241    



Kettlebell Snatches

Rucking

Getups. For me they are a "toughener" and I feel better and move better when I'm consistently "gettin' up."

Heavy Kettlebell Swings

Farmers' Walks: the magicest of the magic bullets. Period..end of discussion.
Just my 2¢


 
aussieluke
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Total Posts: 5267
09-10-20 11:31 PM - Post#902244    



Running

KB snatches

KB swings

KB clean and press

2,3,5

X reps on the minute

Simple BW/kb/DB circuits: eg 10 swings, 5 goblet squats, 10 pushups for x rounds

Pushups, pullups, dips

"Major" isolation machines: leg press, chest press, seated row etc



Bonus things that DON'T work (for me)

TGUs
Stupid contrived lifts: walking swings, snatch lunges etc
Barbell workouts with multiple warm up sets and plate changes
Long (3-5 min) rests between sets (see above)
'minor'isolation machines: pec dec, yes-no machine, hammer curl etc
Log


 
iPood
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Total Posts: 2107
Stuff That Works
09-11-20 01:12 AM - Post#902247    



Stuff that works

- Minimum Effective Volume.

- Training more often than not.

- Niko Niko / MAF running.

- SLOW circuits of OS resets and loaded carries.

- SLOW circuits of crawls and ballistic hinges with KBs.

- Eat like a vegetarian who eats flesh (which is pretty close to the Okinawa diet).

- Boring works (because it's stupid easy, sustainable and repeatable).

- Being outdoors. It's not just the D-vitamin or the fresh air. I cannot explain it, but a walk in the woods soothes my inner self in a way nothing else can.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin




Edited by iPood on 09-11-20 01:14 AM. Reason for edit: No reason given.
 
Taranenko74
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Total Posts: 77
09-11-20 03:36 AM - Post#902255    



Great topic!

Stuff that works for me at age of 46:
- moderate, frequent training
- dmpm
- simple basics: lift, carry, hang, plank
- outdoor: hiking, walking, xc-biking
- "farm boy activities": construction, logging, firewood type of work
- ES

Things that don't work anymore:
- extreme ends either speed, power or endurance - recovery just takes too much
- running - due to some old lumbar disc issues
- %-based lifting programs
 
Volumiza
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Total Posts: 1701
Stuff That Works
09-11-20 03:47 AM - Post#902257    



Stuff that's worked for me this past year and helped me reach my goal of dropping from 100kg to 86kg and climbing back up to 90kg now:

1. Cut down on my beer intake! Obvious one and I'm ashamed to put it as number 1, but at 45 I am realising drinking is bad for me and any of my goals.

2. Stretching. I used to do it as a token gesture every couple of years but I now find I enjoy it as part of every workout.

3. Staying consistent. Goes without saying I suppose but I have subconsciously settled on a 1 on, 1 off training routine. I've tried 2 on, 1 off, 2 on etc but for some reason my system really likes training every other day.

4. Higher reps, supersets, short rest times. For my present goals anyway. My body likes this too. I don't think I'll ever break any strongman records but hey ...

5. Working well within my limits. This has been a big lesson for me this year and is probably my biggest discovery. I've read it countless times but when you're younger this sounds like bull***t. I train well within my limits at present and my body and mind has really responded well. Every now and then I'll go into the gym and smash myself but not often. Strange how I've not had so many injuries too ... go figure. Edit: I have also had less colds and spells of feeling run down, I attribute it to this.

6. Rediscovering my love of training as an entity of its own and not coveting the goals as primary motivation.

7. Cutting out gluten and lactose completely from my diet. Had some dietary issues over the last 3 years and the transformation in my energy levels since cutting these out of my diet has been a revelation.

8. Introducing more plant based meals. I feel cleaner, better.

9. Moving to DB's for most of my pressing.

10. Agonist / antagonist training. I've been a big fan of this for years and 99% of my workouts follow this. I always feel balanced and I have no massive discrepencies between pushing and pulling.

11. Get my hiking boots back out. This is active rest at its very best. Good for the body and good for the soul. Trees, Mountains / hills and silence.

12. Get my running shoes back out.
'You can throw in the towel or use it to wipe the sweat off your face and keep going'

'Well ain't this place a geographical oddity? Two weeks from everywhere.' Ulysses Everett McGill




Edited by Volumiza on 09-11-20 04:14 AM. Reason for edit: No reason given.
 
BrianBinVA
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Total Posts: 4269
09-11-20 08:19 AM - Post#902266    



Good discussion going.

EMOM, MED and daily or near-daily training are on my list too...
"You are not good enough to be disappointed."

-- Dan John

"I play real sports, not trying to be the best at exercising."

-- Kenny Powers


 
Chris Rice
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Total Posts: 536
09-11-20 10:35 AM - Post#902273    



Things that work for me – and things that don’t. Lots of things I do now at 72 are different than when younger.


• Variety – doing the same thing for long periods result in injury every time for me.
• Daily training – do “something” seven days a week – always something different – back and forth between strength, stretching/mobility, rock climbing, and aerobics.
• Breathing exercises – I’ve done them for over 50 years now – nothing fancy. Well-functioning lungs are important. I “test” by holding my breath for time now and then.
• Glute ham raises and Ukrainian deadlift superset is the best thing I have found for my low back. Add in some Sumo or Trap Bar DL once in a while and I’m good.
• Only dumbbells for bench press – barbell hurts my shoulders every time.
• Grip work – when my hands are strong – so am I. I do quite a bit of all around grip work.
• Train a body part directly no more often than twice a week now that I’m older.
• Carries – One arm overhead KB carries – Bearhug and regular Farmers walk are all good – it’s 70 yards around my house and I use whatever weight results in near failure at that distance. I often use Fat Grips on my Farmers – they limit the amount of weight I can use but also really work my grip. I never use a weight that causes me to have to “waddle” instead of walk.
• Climbing on my indoor wall – seems to develop strength in directions nothing else hits.
• Very light Overhead Squats – not about strength for me but overall movement ability – as long as I can go “rock bottom” and hold the bar in a good position over/behind the head sort of – then my flexibility is on track. This allows me to still train the full squat snatch with a barbell on occasion.
• Carlson Cod Liver Oil (or different oils) – apple cider vinegar – honey and hot water drink.
• Rucking (or weighted vest) on hilly terrain seems better for me than just walking around.


Don’t work – they work but nothing special.
• Kettlebell Swings – make me tired but simply no magic like everyone talks about. I’ve been taught by two different RKCs (same way) so I think I’m doing things reasonably correct. I really wish I liked these more – I enjoy them just can’t find that “magic” people talk about.
• Turkish Get Ups – same as swings. Both are OK movements but nothing magical about them for me.
• Going too heavy too often


 
Machinehead
*
Total Posts: 22
09-11-20 10:42 AM - Post#902274    



Stuff that's worked for me:
1) When I was young (like early 20's) it was keeping a written record of my strength progress when visiting the Nautilus gym. Having a record of work done helped a lot in mapping out where to go next and what I needed to work on.
2) Machines are better for isolation moves like bicep curls and lateral raises.
3) Barbells are better for compound moves like over head presses and deadlifts.
4) Deadlifts -- I improved my overall strength the most with these.
2) Swings -- there's something to the "WTH" impact on other activities.
3) Vitamin D in the morning and magnesium at night. I sleep better and any blood tests from routine doctor visits show positive results in various markers.
4) Metamucil -- best "bang for your buck" supplement out there as far as I'm concerned.

Stuff that I had mixed results with:
1) Nautilus machines. At the time I was involved in rugby and judo and found that the Nautilus work seemed to have a better carry over to my judo performance but didn't really improve my rugby performance. (As a side note, my Olympic participation was tragically cut short because I was no good in either one of these activities).

Stuff that flat out didn't work for me:
1) Bench press and bicep curls exclusively. As a high schooler, this is how I, and probably 90% of the rest of the male population who were interested in looking like Arnold started. I was of the opinion I was going to impress the bros and ladies and wound up impressing neither one.
 
Dan John
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Total Posts: 11832
09-11-20 10:54 AM - Post#902276    



I found this from July 2003

Diet:
1. Anabolic Diet: 5 or 6 on...one off (Zero carbs, then carb up)
2. Low carb. Meat, Leaves and Berries
3. Less Booze
4. Eggs, meat, fish
5. Fish oil, K and Mg
6. Carbs make me fat

Lifting:
1. I love RDL snatches...the whole new workout
2. Sleds, Hooverball, Armstrong Swings, Rock carries, Farmer Bars
3. Light weights are good for me

Tossing:
1. Count out 1-2-3 and Throw
2. Highland Games helps discus
3. Right foot turn
4. Legs bend...deep for DJ
5. Rituals
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
DanMartin
*
Total Posts: 20384
09-11-20 10:55 AM - Post#902277    



DMPM
Walking
Sleeping
Keto
Fish Oil
Dan John
Mark it Zero.


 
Justin Jordan
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Total Posts: 699
09-11-20 11:50 AM - Post#902281    



7. Meat Leaves and Berries

Actually, I am skipping the berries right now. But man, I've been doing this meal with a huge bowl of spinach (it ends being 50 grams of spinach or thereabouts which doesn't SOUND like a lot of raw spinach but really, really, is), some carrots, grilled chicken breast (blackened pepper, more or less), apple cider vinegar and, sometimes, Walden Farms allegedly zero calorie syrup.

It's like 75 grams of protein, 400 to 450 calories, and it's a MEAL. So high protein plus high food volume is, you know, A Thing That Works.
 
Jordan D
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Total Posts: 416
09-11-20 12:17 PM - Post#902282    



  • Justin Jordan Said:
7. Meat Leaves and Berries

Actually, I am skipping the berries right now. But man, I've been doing this meal with a huge bowl of spinach (it ends being 50 grams of spinach or thereabouts which doesn't SOUND like a lot of raw spinach but really, really, is), some carrots, grilled chicken breast (blackened pepper, more or less), apple cider vinegar and, sometimes, Walden Farms allegedly zero calorie syrup.

It's like 75 grams of protein, 400 to 450 calories, and it's a MEAL. So high protein plus high food volume is, you know, A Thing That Works.



I’ve been preaching this to people for years, but no one understands.

“Oh, I eat tons of vegetables.”

No, you eat green beans. I eat a basketball-sized bowl of spinach for lunch.

“Oh, I love eating meat.”

No, you eat sandwiches. I eat a small child’s weight in red meat and fish every day.

“Oh, I wish I had your metabolism.”

[smacks forehead]
 
Conor78
*
Total Posts: 239
09-11-20 12:47 PM - Post#902286    



1. Walking in the mountains
2. Cold water swimming
3. Kettlebell snatch
4. O Strength
5 Maffetone Cardio or Ruck
6. Carries


 
Browser
*
Total Posts: 472
Stuff That Works
09-11-20 01:19 PM - Post#902287    



LIFTING/RECOVERY/STRESS MANAGEMENT
1. Heavy weight and low reps OR light weight and high reps. Either/or never both/and in the same training block.
2. Reps have no carryover to max efforts. They just serve as a mental and physical break from the heavy stuff.
3. Bodybuilding does nothing for max strength. To lift heavy I have to practice lifting weights that scare me.
4. The only physical activity outside of lifting should be resting, relaxing, and easy walking (7000 steps per day).
5. My body will tell me how much to sleep. Stressing about not getting a perfect X amount per day is stupid.
6. Maintain a tranquil and detached mind at work (listening to music and podcasts really helps). Getting caught up in workplace nonsense and manufactured stress will absolutely negatively effect lifting.


FOOD
1. Vegetables are overrated. I'm not going to force myself to eat things I don't like.
2. Calories are all that matter. WITHIN REASON and with enough protein. I was guilty of labeling foods good and bad for far too long.
3. My performance, mood, and sleep are terrible on low carbs.
4. Daily booze is fine, but NEVER more than two drinks in one day.
5. At least 4 liters of water every day.
6. Water->enough calories to support hard training >getting enough protein


These are just for me and my goal of continuing to powerlift into my late 40s and beyond.

"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton




Edited by Browser on 09-11-20 01:21 PM. Reason for edit: No reason given.
 
vegpedlr
*
Total Posts: 1135
09-11-20 01:33 PM - Post#902288    



WFPB, HCLF, Fat makes me fat. Everything else gets used up.

I’m surprised no mention of complexes. Last time we had a similar discussion, complexes came up a lot.
 
Justin Jordan
*
Total Posts: 699
09-11-20 01:44 PM - Post#902290    



  • Jordan D Said:
  • Justin Jordan Said:
7. Meat Leaves and Berries

Actually, I am skipping the berries right now. But man, I've been doing this meal with a huge bowl of spinach (it ends being 50 grams of spinach or thereabouts which doesn't SOUND like a lot of raw spinach but really, really, is), some carrots, grilled chicken breast (blackened pepper, more or less), apple cider vinegar and, sometimes, Walden Farms allegedly zero calorie syrup.

It's like 75 grams of protein, 400 to 450 calories, and it's a MEAL. So high protein plus high food volume is, you know, A Thing That Works.



I’ve been preaching this to people for years, but no one understands.

“Oh, I eat tons of vegetables.”

No, you eat green beans. I eat a basketball-sized bowl of spinach for lunch.

“Oh, I love eating meat.”

No, you eat sandwiches. I eat a small child’s weight in red meat and fish every day.

“Oh, I wish I had your metabolism.”

[smacks forehead]



It's a thing that seems kind of obvious, but until you actually do it, you don't appreciate exactly how much you end up eating.

For me in particular, this is useful because I love stuffing myself to the gills. I don't do it all the time because I'm not a total idiot, but this stuff allows me to scratch that psychological itch without wrecking myself.

 
Browser
*
Total Posts: 472
09-11-20 01:54 PM - Post#902292    



  • Justin Jordan Said:


For me in particular, this is useful because I love stuffing myself to the gills. I don't do it all the time because I'm not a total idiot, but this stuff allows me to scratch that psychological itch without wrecking myself.






That always seemed to me to be the biggest benefit of the low carb thing. For people whose biggest issue is portion control it's probably very difficult to overeat when you only ingest vegetables and meat and eggs and fat.
"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton


 
WxHerk
*
Total Posts: 201
Re: Stuff That Works
09-11-20 01:58 PM - Post#902293    



  • iPood Said:


- Being outdoors. It's not just the D-vitamin or the fresh air. I cannot explain it, but a walk in the woods soothes my inner self in a way nothing else can.



Yes. This. A simple walk is phenomenal for my well being and I also vastly prefer training outdoors. The season doesn't matter, outdoors is just more fun. Period. Plus, since I so enjoy it I end up doing more work and being more focused.
Just my 2¢


 
BrianBinVA
*
Total Posts: 4269
09-11-20 02:31 PM - Post#902296    



  • vegpedlr Said:
WFPB, HCLF, Fat makes me fat. Everything else gets used up.

I’m surprised no mention of complexes. Last time we had a similar discussion, complexes came up a lot.



Hey, I did!

Also, as an eye-talian, my people have evolved to tolerate high doses of carbs, and the low-carb thing does not work for me, either for body comp or for performance.
"You are not good enough to be disappointed."

-- Dan John

"I play real sports, not trying to be the best at exercising."

-- Kenny Powers


 
Ricky01
*
Total Posts: 611
Re: Stuff That Works
09-11-20 02:37 PM - Post#902299    



1. Eating veggie (with maybe one exception every few weeks)

2. OS

3. 1 and 2, everyday.

4. Walking in nature.

5. Checking in with breathing work throughout the day.

6. Sleep (I don't get enough).

7. Increase movements for time as opposed to reps or sets.

Richard
 
vegpedlr
*
Total Posts: 1135
09-11-20 02:59 PM - Post#902303    



Fat and protein have no impact on satiety for me. I can smash a weeks worth of calories before I consider stopping. Fiber, water and complex carbs satisfy my hunger safely. Foods with intact fiber and water, and or with “wet” preparation work the best. So beans, potatoes, and veggies in a soup or stew = Magic.

Training to gradually lift up the floor and make it durable instead of trying to blast away at the ceiling. Limited periods of raising the roof. So, mostly sitting on a park benches, only once in a while taking the bus.
 
TrailNRG
*
Total Posts: 131
09-11-20 03:09 PM - Post#902304    



These days "what works" is getting smaller for exercise selection.

Exercises: Pushups, pull-ups, kettlebell swings, presses, ring dips, loaded step-up's, and farmer's walks.

Other: Fasted morning walks with my dogs, cold water immersion, breathing, original strength, MAF trail running, off-road cycling and long hikes.

Mainly park bench sessions throughout the year to maintain a base such that I can chase a goal, usually a mountain summit, on the rare occasion.
-lars


 
Jordan Derksen
*
Total Posts: 135
09-11-20 03:17 PM - Post#902305    



I took fish oil for years. It was easily my most consistent supplement for around 8 years. Then, in a ruthless experiment of minimalism I started cutting things in and out to see what actually made a difference and how little I could get away with.

Turns out fish oil was the source of increasing dizziness and vertigo for me. I cringe at all the money I wasted on it for so long.

This is my short list, since I'm in a phase of rediscovering what works and what doesn't right now. These are the tried and true for me though:

1. Calisthenics. Not the high level gymnastic skill progressions and levers. Just the basics.

2. Kettlebells. Again, the basics. Squat, push, pull, swing, carry. It can all be done with a ball of iron. Maybe it's just filling in all the gaps from years of mostly barbells, but it really seems to be building a same but different kind of strength than I had with barbells - as it applies to everyday walk around strength that is.

3. Barbell Deadlifts (Power Cleans preferred when possible). This may be the best bang for buck barbell movement for me and the last one I still occasionally practice. Done easy strength style with double overhand it's the best way to still get the feel of heavy lifting and avoid the burnout. Squats are just way more taxing.

4. Sauna. I have plans to build a wood fired sauna in my backyard. Once I have the expendable income this is definitely happening. There is no recovery modality that even comes close to a sauna (except for sleep). There's also something decidedly romantic and mentally relaxing about using a sauna in cold canadian winters.

5. Hockey (sport in general). A game of hockey a week in the winter (sep to april) keeps me sane. There's something about taking what is essentially HIIT training, adding a competitive skill element to it (or rather several), and getting together with a bunch of friends that makes playing sports way more fun and refreshing than 'exercising'. I would love to get into a summer sport, but summer has enough of it's own hustle to it already.


 
Dan John
*
Total Posts: 11832
09-11-20 04:58 PM - Post#902306    



My Pirate Map (Daily) covers this:
Pirate Map for Dan John

1. Sleep Ritual: Make coffee for the morning. Supplements. Make tomorrow’s To Do List (From Robb Wolf)
2. Wake up and be grateful. (Pat Flynn)
3. One Minute Meditation (App on iPhone)
4. Daily work on Original Strength (Tim Anderson); A-B-A, B-A-B training at
Gym. Other work as appropriate...Ruck, Heavy Hands (Ben Fogel)
5. Eat Eight different veggies a day. (Josh Hillis)
6. "Biome Break" Twice a day (Sauerkraut, fruit or whatever)

Voyage Home to Live Laugh Love
1. Each afternoon, one article from OpenCulture.com
2. Ice bath, Sauna, Migan Bed or Ride the Bike
3. Read for 15 minutes NOT on lifting!
4. Write or Draw Creatively (Quadrants!)
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Steve Rogers
*
Total Posts: 5252
09-11-20 09:27 PM - Post#902309    



What works for me.

1. Kettlebell Snatches
2. Pullups
3. Deadlifts
4. Pushups
5. Long Slow Distance Running
6. Low Carb Diet: the lower I go the better I do. I'm a carnivore who eats some fruit and vegetables.
"Coyote is always waiting, and Coyote is always hungry."


 
Andy Mitchell
*
Total Posts: 5149
09-11-20 09:44 PM - Post#902311    



Lifting
Sleeping
Coffee
Kefir
Flax seed oil
Less carbs
Good music
Nice legs-shame about the face


 
iPood
*
Total Posts: 2107
09-12-20 06:31 AM - Post#902315    



  • vegpedlr Said:
WFPB, HCLF, Fat makes me fat. Everything else gets used up.

I’m surprised no mention of complexes. Last time we had a similar discussion, complexes came up a lot.



I like chains better than complexes (which I also like a lot), but what works for me is, definitely, slow paced circuits or EMOM.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
iPood
*
Total Posts: 2107
Re: Stuff That Works
09-12-20 06:47 AM - Post#902317    



  • Ricky01 Said:
7. Increase movements for time as opposed to reps or sets.



This!

I've been trying to come up with some version of the ten minute sets used in girevoy sport competitions, but I've almost given up.

Crawling for time is fine. Loaded carries for time is fine. But how are you supposed to do a ten minute set of squats, presses or pull ups?

The best I could come up with was... a modified The Eagle, or the Butt Burner (alternating movements might allow you to keep working for ten minutes straight. Maybe), DKBFS under a pull up bar followed by one pull up... you get the idea.

Or maybe I'm just trying to reinvent the wheel while I should be doing EMOM/Strength Aerobics. I don't know...
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
Ricky01
*
Total Posts: 611
Re: Stuff That Works
09-12-20 10:07 AM - Post#902321    



  • iPood Said:


This!

I've been trying to come up with some version of the ten minute sets used in girevoy sport competitions, but I've almost given up.

Crawling for time is fine. Loaded carries for time is fine. But how are you supposed to do a ten minute set of squats, presses or pull ups?

The best I could come up with was... a modified The Eagle, or the Butt Burner (alternating movements might allow you to keep working for ten minutes straight. Maybe), DKBFS under a pull up bar followed by one pull up... you get the idea.

Or maybe I'm just trying to reinvent the wheel while I should be doing EMOM/Strength Aerobics. I don't know...



Crawling for time is great for this. Adding 30-60 seconds a week really adds up .

For other conventional gym based movements (eg the squat), you could technically base your increase in weight on whether or not you can complete proper repetitions for a given length of time, but that would lean it more towards Dr Mcguffs approach.
Not saying its right or wrong, just different.

Richard
 
iPood
*
Total Posts: 2107
Re: Stuff That Works
09-12-20 10:41 AM - Post#902324    



  • Ricky01 Said:
[For other conventional gym based movements (eg the squat), you could technically base your increase in weight on whether or not you can complete proper repetitions for a given length of time, but that would lean it more towards Dr Mcguffs approach.
Not saying its right or wrong, just different.



This, I think, is what Steve Maxwell is doing lately. Not really my cup of tea, but it's interesting enough for me to keep tabs on it.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
Arsenio Billingham
*
Total Posts: 93
09-12-20 11:27 AM - Post#902328    



For me:

-Black Coffee and Water
-Aiming to eat at least two pieces of fruit and a salad a day. Read this tip in Men's Health a few years ago. I find it's more of a mental trick because it ends up becoming like a game where I try to eat as many fruits and vegetables during the day as I can.
-Lightish barbell deadlifts - my back is balky, so higher reps with with around my bodyweight (175) works well for me.
-Goblet Squats, KB cleans and presses, dips, pull-ups.
-Turkish Get-Ups - Never seen the need to go heavy; about 5 reps per side with my 16kg bell is more than enough.
-Walking/Rucking
-Books on tape - gotta break a mental sweat, too.

 
Vicki
*
Total Posts: 8151
09-12-20 01:58 PM - Post#902333    



What works for me.
1. Pay attention to how my body feels.
2. Increases only in small amounts and wait to analyze results, 24-48 hrs.
3. Have a challenge of some kind, weight, reps, time, form improvement, or new move.
4. Movement & balance practice eery day.
5. High protein with fresh vegetable diet.
"Never sacrifice a greater value to a lesser one." - Ayn Rand
(Don't give up what you want most for what you want now.)

“If it hurts, don’t do it.” Mike Boyle

"Learn to work with your body and not violently against it." WW

"You want your workouts to leave you charged up, raring to go, not drained and dragging." A. Hunicutt




 
Ricky01
*
Total Posts: 611
Re: Stuff That Works
09-12-20 02:44 PM - Post#902335    



  • iPood Said:

This, I think, is what Steve Maxwell is doing lately. Not really my cup of tea, but it's interesting enough for me to keep tabs on it.



Really....what is his approach?

Richard
 
Gunny72
*
Total Posts: 288
09-13-20 04:21 AM - Post#902349    



1) Morning walk before breakfast.
2) Hill sprints
3) Cutting out/limiting sugar.
4) Easy strength or 40 day programme.
5) Short/sharp workouts
6) Deadlifts, Front squats, Clean & Presses.
 
iPood
*
Total Posts: 2107
Re: Stuff That Works
09-13-20 05:19 AM - Post#902350    



  • Ricky01 Said:
  • iPood Said:

This, I think, is what Steve Maxwell is doing lately. Not really my cup of tea, but it's interesting enough for me to keep tabs on it.



Really....what is his approach?

Richard



He's now basically into isometrics and slow rep stuff.

https://m.youtube.com/watch?v=sHtN45Iu--Y
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
Ramtrick Swayzbo
*
Total Posts: 142
Stuff That Works
09-13-20 07:26 PM - Post#902374    



Concept 2 Rower.
Sex with my wife.
"A sunset fixes everything"

www.activelifeandlive.wordpress.com




Edited by Ramtrick Swayzbo on 09-13-20 07:27 PM. Reason for edit: No reason given.
 
Pappas
*
Total Posts: 29
Stuff That Works
09-14-20 01:04 AM - Post#902380    



Sharing
Empathy
Learning/experimenting with new things/skills (maybe daily)
(Self) Reflection
Sauna
Home gym/odd object training
GtG
Resistance bands when traveling and not only
Fasted brisk walks
Chocolate
Coffee
Everything works until it doesn't...

Edited by Pappas on 09-14-20 01:39 AM. Reason for edit: No reason given.
 
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