OK. 11 month training cycle over. Officially my year of logged training is done. for background see my 26 Jul 2010 robt-aus log 1st entry. now my bodyweight is the same ~87kg. my capacity is different. these are my thoughts on the experience.
positives:
achieved 4 of 5 strength objectives (partially 'redefined' work sets from 3x5rm to 5rm for purpose of testing)
that is:
5xbw bench - 90kg
5x2bw deadlift - 175kg
5x0.75bw press - 65kg
5x3x0.75bw powerclean - 65kg
Tanked on my squat. (only?) 2 x 1.5bw - 135kg. I suspect if I'd waited an extra day and rested properly, it'd have been in the bag.
as it was the two i did were slow and
low, so goal missed but result achieved: i'm stronger.
I can run 7kms in ~38mins, do a 25min bodyweight circuit and run another ~45min 7kms for a laugh. but that was how i started. it's not fast, but hey... i had several 2.4kms (1.5mile) runs in 10min 30sec over the year.
neutrals:
did not achieve rep/set combos for pullups/dips - can now smash out 10 pullups/chinups though. this is good.
did not test aerobic/cardiovascular goals - dropped this type of training to focus on strength.
could never do more than 6 strict inverted rows.
negatives:
there aren't any.
i've lived, i've learned and i've loved it.
observations/learnings:
o: i stopped and restarted many cycles/programs and overthought the squat.
L: just get in and do stuff. sometimes you have to leave your higher brain at home and move heavy things. sometimes trust external authorities. people who train other people or write about exercise really do know things.
o: if you followed my journal over the 11 months you'd be reasonable to observe I had a training problem: too many routines, activities all over the place, not enough intensity/adherence/ex consistency. i agree. my initial program was based on a preparation program for professional soldiers preparing for a selection course. to be successful the program needs to be undertaken professionally. (ie: as a job). i made minimal progress for many months. Due to leaving a job I could train 'professionally' for 3 months, and this stuff still was too much.
L: keep routines focused on one part of the fitness continuum unless you're training for a living.
L: sleep, nutrition, exercise. In that order. see my other posts about nutrition.
o: There are many sources of information and advice. Listen to them all. Anything you're implementing needs some time and some adherence to test.
L: Consistency, application and adherence are important. Discpline (a word sadly falling out of usage) is important. Listen to yourself and change, rest and continue as circumstances dictate.
L: Unless you're training professionally (ie: for your job), ex has to fit into your life. Not the other way around.
L: Keeping a record is useful. It allows reflection, planning and application.
The relaxation component was really useful.
L: relax.
L: Listen to people who know more than you. assume that's everyone then prioritise. I made a transition from beginner to intermediate during this process. beginner training is very simple and rewarding. intermediate planning requires help. thanks to the many people here who provided feedback. this forum made a difference.
It's been fun. I don't feel like I did 11 months ago. Things have just started.
Thank you all. My next project is to get a proper job and prepare for the start of my family. and i'm going to start running again. :)
from 26 Jul 2010:
robt-aus wrote:
objective: by July 2011 meet the following targets for each workout - i do expect to introduce varied workouts between now and July 11:
A - Relax
B - work sets at
Squat 1.5xBW
ShoulderP .75xBW
BenchP 1xBW
DeadLift 2xBW
PowerC .75xBW
C - TreadM 20m@15kms/hr
Rowing 20m@100w/avg or 30-32 r/m
Stepper 20m@10
D (time goal 30 minutes, 1 min rest)/F - PullUp 5x10@BW
Dip 5x20@BW
PushUp 5x25@BW
Horizontal 5x10@BW
Fast Squat 5x20w20kg
Fast StepUP 5x10w10kg
Situp 5x20
Bridge 5x2min
E Intensity
rehab routine:
A
Box Squat 5 x 8 / Front squat alternating
Horizontal BB Row 5 x 8
Bodysaw, Ab wheel rollout from knee, Kneeling Cable lift 5 x 6+
Weighted Pullups/Dips
B
Box Squat 5 x 8 / Front squat alternating
Deadlift 3x8
Plank variations, Hanging Knee Lifts, Supermen 5 x 6+
Pullups/Dips
C
Box Squat 5 x 8 / Front squat alternating
Reverse DB goblet (long) lunges from step 5 x 8
Press 5 x 8
Good Morning/SLDL 5 x 8
Training cyclesCycle02: 11/08/10 - 06/10/10: strength (B): 6 weeks
Cycle03: 07/10/10 - 14/10/10: maintenance and relaxation: 1 week
Cycle04: 15/10/10 - 14/11/10: strength (B): 4 weeks
Cycle05: 15/11/10 - 09/12/10: power/endurance (D) : 3 weeks
Cycle06: 10/12/10 - 22/12/10: strength (B): 2 weeks
Cycle07: 22/12/10 - 28/12/10: gentle movement/rest: 1 week
Cycle08: 29/12/10 - 27/01/11: general preparation - (A-E) see overarching program: 4 weeks
Cycle09: 28/01/11 - 28/02/11: exrx pullup challenge w/ some strength/power sessions: 4 weeks
Cycle10: 01/03/11 - 10/04/11: power: 5 weeks
Cycle11 :11/04/11 - 21/04/11: bodyweight endurance (D): 2 weeks
Cycle12: 25/04/11 - 18/05/11: strength (B): 3 weeks
Cycle13: 19/05/11 - 15/06/11: rehab / form (rehab routine): 4 weeks
Cycle14: 26/06/11 - 30/06/11: max testing: 1 week
TL;dr - a penguin stole my motorcycle while i was tightrope walking over a volcano.
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