Back to business

I'm back again. This time, this blog is going to take a somewhat different turn. I'v e switched my training to bodyweight. The initial reason was that I ordered a book from Dragondoor.com called 'Convict Conditioning'. This book got me excited about training with bodyweight as I realized the hidden potential that bodyweight training can provide. What also got me even more excited was the progressions that can take me from abject weakling to extraordinary levels of strength. Now I have other bodyweight books such as Building the Gymnastic Body by Christopher Sommer and the Naked Warrior by Pavel Tsatsouline. Both of these titles are great in their own right, but the progressions are not as clear cut as in Convict Conditioning. However, that will be another topic in another post.

Now, the main reason why I have stuck with bodyweight training is because of financial reasons. Due to un/underemployment, my finances have not been as sound as in the days when I was able to pay gym fees. Also, as I realized over time, that life gets in the way of training (new job, different schedule, change in responsibilities over time), I found that bodyweight training is usually the best way to be able to continue your training whenever life throws a spanner in the works. Also, bodyweight training is free or almost free. Usually, the piece of equipment that you may be spending money on, at least in my experience, will be a pullup bar or gymnastic rings and a couple of basketballs. Other than that, your body is your gym.

Trust me, I have a lot more to say on these topics. I will be either publishing a post or linking a video about these and other topics on this blog. However, to try to get things rolling again, here is a video of my outdoor training done recently. Enjoy.

Squats, swings and hard drives

I started a new squat cycle last week Wednesday. Did 280# today for 5 reps and 255# for 5 reps. Did T-handle swings on Tuesday, Thursday and today of this week. Also did my ladders for military presses and pullups during the week, heavy, light and medium days. I was only able to do deadlift walks on Tuesday. On Wednesday, I was only able to do squats and presses and this is the reason why.

On Tuesday, I saw a blue screen of death on my laptop with the error "UNMOUNTABLE_BOOT_VOLUME". Which was really crappy because I was supposed to back up my data on my hard drive, but didn't. Also, I had some presentations saved on the HDD that I was to email the next day. Pressure. So on Wednesday, I was trying to find how can I fix my disk and get data from it. About fixing the disk, I found out that I need to do a 'CHKDSK' operation to fix the error, which required a Windows XP CD, which I couldn't find. If the error could not be fixed, it would indicate a hardware problem relating to my disk. With regards to recovering data from the disk, I researched all kinds of methods and software to recover data. My primary concern was to recover the presentations so I could send them. Eventually, I did recover them, by downloading an OS on my USB called Puppy Linux (I'm currently using it to write this) and mounted the HDD to recover the presentations. I emailed them, and then got down to the business of trying to fix the disk


On Wednesday night, I found the Windows XP CD. I loaded it and ran the CHKDSK operation. It confirmed my worst fears; the disk was definitely damaged. Also, apparently the CHKDSK operation did something to the disk, so that now it is not even being recognized by the BIOS and is giving a clicking sound. Now, not even using Puppy Linux can help. Now to find out what is wrong with the disk, I now have to open the disk to see if the problem is with the actuator etc, or with the PCB board. I would have done it, if I had the correct screwdriver. Unfortunately I don't. Also to possibly save the hard drive and get my data, I'll have to get parts from an identical hard drive. Hopefully, I can get a cheap one.

So nowadays, I'm using a USB drive with Puppy linux, to watch DVDs, go on the internet and edit my documents. Not ideal, but not too bad. However, I learnt the hard way to always backup data, especially data that is important.

New squat PR and workout log

Got a max squat lift today of 370# (+10# PR). Thought it will have been higher but I'll keep on plugging away at the squat. An increase of 120# from since I had a knee injury. I'll start a new squat cycle tomorrow.

Workout for 23rd May 2011

4 ladders of 3 rungs 60# MP and 50# loaded pullups

105# loaded T-handle swings 30:30 for 12 mins

Ladies, listen again

Too...tired...to...argue. Thank God I'm not the only one who believes this. Ladies, please, get off the treadmill and take up the weights if you want to lose the weight and look good in your clothes (or bikini, whatever you prefer).

I said it before, and I'll say it again. If you don't believe me, take it from someone else who has been training women longer than me.

I think I'm ranting tonight

Ok, I hate to sound like somebody's miserable, quarrelsome mother looking to pick a fight with the world, but since my chronicles as a gym instructor began in June 2010, I've seen the really, really good and the really really horrible in strength training, health and fitness. And I have heard people tell me of advice which other trainers have given them and some of them I've had to shake my head at. I really don't have time to go through all of the mess but I'll take some time in this blog to give my opinions on them.

Safety

Now, anyone who has trained under my guidance for any period of time knows that I put a great deal of emphasis of doing the lift safely. From my own experience, injuries are not nice to deal with, so the safer one does a lift, the likelihood of an injury happening is reduced. Now, burn this in the back of your minds: NO TRAINING METHOD IS 100% SAFE!!However, this is no excuse to not do strength training. The only time when you are totally safe is when you are in heaven. Food for thought.

However, there are certain things that one can do to make an activity safer. In my limited knowledge of strength training, one of the tips that I give to clients whenever I am teaching them a compound lift (squat, deadlift, bench press, military press etc.) is to keep your weight on your heels i.e. drive your feet into the ground through your heels. This establishes a firm base for whatever lift you are doing. Which is why I'll NEVER tell you to do this:



Now seriously...(SMH). All I'll say is that if your personal trainer is telling you to do this...I'll seriously advise you to get another personal trainer. How much of your life do you spend on an unstable surface like a swiss ball or a bosu ball? I rest my case.

Long and short is that while no training method is 100% safe, it is dumb to put yourself at risk by doing stuff that is dangerous. This is why whenever you are training, you SHOULD get guidance from someone who is knowledgeable about training. And if you in the unfortunate case of someone who is supposed to be knowledgeable is actually putting you at a greater risk, don't be afraid to ask questions or get a second opinion, because at the end of the day, it's YOU who will get injured, not your personal trainer. True, you may sue or whatever, but YOUR life will be hampered by the injury. Your personal trainer will just train other people and go home with the $$$.

So to all who are reading this, keep safety in mind, both in training and in life.

Training 20-05-11

4 singles of 60# presses and 50# loaded pullups

3 sets of 70# double press walks for 35 yards to and back

T handle swings 30s:30s for 12 mins

My training update and some thoughts about the goblet squat

Monday:

4 singles of 360# failed on the 5th rep

Ab wheel rollouts

Tuesday:

370# FAIL. End of squat cycle. New squat cycle will start either Monday or Tuesday

4 ladders of 3 rungs, 60# military press and 50# loaded pullups

T handle swings 30:30 for 12 mins

Deadlift walks, 230#, 35 yards to and back 2 times


Thursday:
4 ladders of 2 rungs, 60# military press and 50# loaded pullups

Deadlift walks, 230#, 35 yards to and back 2 times

T handle swings 30:30 for 6 mins (had 2 cut it short due to rainy weather)

Saxon side bends 30# 2 sets of 4 reps



In the gym today, I taught a few people goblet squats. Here's a video of what it looks like:



I was quite surprised at how easy it was for me to teach it to most people considering how difficult it was for me in the past to teach squatting. Thank you Dan John...again! From the looks on the faces of most of my clients, especially when they are 'down in the hole', it's clear that they have not squatted that deep in a long while. So I have a new weapon in my arsenal...goblet squats

Training for the past 3 days

Monday:

Squats
320# x 5
290# x 5

Military presses
4 ladders of 3 rungs (couldn't make the last rep of the final rung)

Chin - ups with 50#
4 ladders of 3 rungs

105# T-handle swings 30 sec swings/ 30 sec rest 6 times


Tuesday:

Squats
330# x 5
300# x 5

Press walks with 2 70# dumbbells
6 x 35 yds (I have 2 get a camcorder. This camera ain't making no sense)



105# T-handle swings 30 sec swings/ 30 sec rest 12 times

Ab wheel rollouts
2 x 5

Monday:

Squats
340# x 5
310# x 5

Military presses
4 singles

Chin - ups with 50#
4 singles

230# loaded barbell deadlift walks
6 x 35 yds

50# loaded barbell suitcase walks
2 x 35 yds left hand
2 x 35 yds right hand

The local Olympic Lifting experience

Over time, I've done quite a bit of research on various methods to improve strength. From the research, I can say that there are methods which are very legit, such as barbell squats, deadlifts, presses etc. However, there are some methods which from my experience are downright nonsense, and I have no time for that:



Ok back to point. One of the methods which I've been interested in for quite a while is the Olympic Lifts. I quickly realized that this is not a popular sport nor training method in Trinidad & Tobago (which is a shame). Quite a surprise, since this training is used by high school, college and professional athletes in the USA, UK, Europe and other parts of the world. No wonder their athletes are light years ahead of our athletes.

As a matter of fact, Trinidad only has 1 (one) athlete representing us in Olympic Lifting. The athlete's name is Denise Ramsay-Overall. About three weeks ago, she hosted an Olympic Lifting exhibition, which I was glad to be a part of, and learned quite a bit of stuff. Here are some pics and a video of it:












So after that expo, my interest in the Olympic Lifts peaked so I started to try it out. Here is a vid of me trying the hang snatch:

What I've been up to these days

On some days I've looking to improve my conditioning with KB snatches and T-handle swings. Here is a video of me starting a set of snatches:



Also I've been using T-handle swings. Anybody wants to know what a T-handle is, here is a link from Dave Draper's website on how to construct one.

Since the weights I use are weights for Olympic bars, I had to adjust mine a little bit. I used 1 1/2" pieces for the loadable part and a 1 1/4" piece for the handle. I felt that a 1 1/2" nipple will be a little challenging on the grip. Here's a pic of it



One of the advantages of this device is that it can be loaded with some heavy weights, thereby deriving the benefits of heavy swings. Heavy swings are some the hardest "cardio" I've ever experienced. The only thing I've done that comes close to it are sprints carrying a concrete block. Here is a pic of it loaded with a 105#, which is the weight I'm using these days:

Workout for 16/2/11

3 singles of 90# loaded barbell MP

3 singles of 25# weighted pullups

Squats
1 x 5 200# (Starting over a new squat cycle)
1 x 5 180#

Snatches

120 snatches in 6 mins

Deadlift walks

180# x ~30 yards

I'm back

OK, I've been off the grid for quite a few months now, due to studies, exams,yada yada...but I'm back. I've been training very hard still, and I'm making progress with my training as well.

Over the past 3 months or so, I've been using a training protocol for my presses called the 'RKC ladder', which is a simple protocol to follow for improving the presses. It is made up of 'ladders' and 'rungs'. To explain what I mean, let's say we were doing 3 ladders of 3 rungs of presses. This would be

(1 rep, rest, 2 reps, rest, 3 reps) done 3 times

4 ladders of 3 rungs:

(1 rep, rest, 2 reps, rest, 3 reps) done 4 times

5 ladders of 5 rungs:

(1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps, rest, 5 reps) done 5 times

For more info on this you can purchase Pavel's book Enter the Kettlebell

Currently, I'm doing them with a 90# loaded barbell. Just made 3 ladders of 3 rungs on Monday. Will do 3 singles on Wednesday and 3 ladders of 2 rungs on either Thursday or Friday.

Before this week I was failing on the 3rd rung of the 2nd and 3rd ladders. However, I watched a 3 part Dan John DVD, with one of the titles being 'Carried Away', from davedraper.com



An exercise which caught my eye was the 'Overhead Walk':



I didn't do it with KBs like the people in the video. I did it with 2 50# dumbbells 2 times last week, and this week, I got through all my 3 ladders. Dan knew what he was talking about in that video. He also mentions them in this article. Feel free to take a read.

Also, I've been doing squats PTTP style, (2 sets of 5, lots of tension, not to failure). I'm now doing squats with more weight (100#+) than what I did before I got the knee injury. And I'm not using any knee wraps and any belt. As I said before, I don't know where I would have been today without PTTP. One of the best strength training books ever written.

I made a PR of 360# in the back squat yesterday. Before my knee injury my max lift was 250#.

My workout yesterday consisted of:

Squats
250# x 3
300# x 2
325# x 1
350# x 1
360# x 1

Overhead walks
8 x ~30 yds

Ab wheel rollouts
1 x 5 (standing)
1 x 2(standing)
1 x 3 (on knees)

50# loaded T-bar swings
30 sec swings/30 sec rest 6 times

OK I'm back

I have much more access to the internet these days, so i'll be updating this blog more often now

I've reached my goal

Hello all,

My PTTP journey started on the 28/06/2008 with a starting deadlift of 270#. I got this program with the purpose of building strength without gaining much mass, as was advertised, more specifically lower body strength to help increase my VJ. I set a goal of a 600# deadlift to ensure that I had a good strength base to work with.

Yesterday, everything game together as I pulled up the 600# loaded bar off the ground.

I would like to thank Pavel, for writing PTTP. I'll still say it's one of the best strength training books ever written. To the DragonDoor forum, for giving me encouragement, pointers and tips along the way and most of all, I'll like to thank God for helping me to reach my goal without any major injuries. I hope from this post that people can get some sort of encouragement and realize that gaining strength is for anybody and everybody. If I can get stronger, anybody can.

As for what I'll do next, I'll still use the PTTP format, but do squats at least 2x a week and deadlift 2x a week with the barbell military press 4x a week. I'll also start the PM from ETK with my 16k and work up to doing the ROP. I know when I'm doing the ROP I'll have to back off on the PTTP format.

I really apologize for not having a video, but I hope to have a video of a 600# lift soon.

I'm still working on those military presses, though :D.

Trinidad doesn't know what they are missing out on

OK, you might want to know what I'm talking about. Click on the link below

Brian Chin Leung - Kettlebell training




I may sound biased. OK, I admit, I am biased, but it's because I love kettlebells, and I believe that if Trinidad and Tobago gets exposed to them, spin instructors may go out of business. Seriously, they are that good.

I hope, that over time, this would change. And I plan to be at the forefront to make this change a reality. People here spend too much money on fancy gyms and personal trainers with very little results other than loss of weight.....of their wallets.

If you are from Trinidad, and would like more information about kettlebells and their benefits, the main website I recommend for a start is DragonDoor.com and you can take a read of some success stories and kettlebell articles. Hopefully, this would get you thinking.

PR on my military press

Last week Thursday, I was able to do 1 rep of 90# on my standing barbell military press. On the same day, I was able to do 5 reps total of 80# on the same exercise. On my last cycle, I wasn't able to do 1 rep with 80#. I'm really glad for the progress. May not be much, but I had to start somewhere :D

Training progress

Today, I tried for a 1RM pull in the deadlift. 570#, the most I've ever deadlifted. After the max pull, this was my workout:


Deadlift:-
440# x 5 reps
400# x 5 reps

Military Press:-
70# x 4 reps
70# x 1 rep
60# x 5 reps

KB swings for 12 mins:- 320 swings

The Deadlift is NOT a back exercise!!

From an earlier post, I said that the misconception out there of people thinking that the deadlift is a back exercise and thus has lead to poor form in the deadlift. In this video below, there will be people who will be doing the deadlift with their back and those who will be doing the lift with their legs. See if you can recognize the difference:

Now if you guessed that the lifters with the rounded (lower) backs were lifting with their backs, you are correct. Lifting with rounded backs means that the glutes and hamstrings are not being used to lift the weights off the floor, but the back. However, if the (lower) backs are straight, this means that the legs were used to lift the weight off the floor.

Now you might ask what's the point of this? Lifting with your back means that you are robbing yourself of your full potential. You can never lift more with your back more than you can lift with your legs. Also, this puts your back in a very risky position, as the lower back flexion puts the spine at the greatest risk for disk slippage and straining of ligaments. Never happened to me, but what I heard of it, it's not a nice thing to experience. Any serious injury equals lost training time, and a lot of times, having to restart to build back up your strength. I don't want this to happen to you, hence the reason for this post.

My progress

I just finished a Power to the People deadlift cycle with a 10# improvement. I was able to do 520# for 2 reps off a 4" deficit. So I'll take the rest of the week off and start back on Monday on the deadlift.

As for the press (military), I'm doing 60# x 5 reps and 50# x 5 reps so I'll be doing that for one more day and then increase the press by 10#. Hopefully I can do the 70# for 5 reps without putting the bar down.

My two cents on diet

As a gym trainer, this is a very common start of a conversation between a new gym member and myself if they come to me for help:

Client: "I want to lose weight and get toned."

Trinigirevik: "Just to let you know, yes, exercise will help you to lose weight. However, you can have the best exercise program, if your diet is not up to scratch, you will not lose the weight."

Client: "So what do you recommend?"

Trinigirevik (now I'm talking to you viewers on the interwebs):

"Now before I continue, just to let you know I'm not a diet professional and if you want someone to structure a diet for you, contact a dietician. However, that is going to cost you, but if it's necessary, do it.

For most people, I think one simple change in their diet is going to have a major change in their body composition. Most people in this world like sweet things. Now there's nothing wrong with liking sweet things. I like sweet things too. However, there are sweet things that will get you fat, and there are sweet things that will help you lose fat.

According to this link, one person consumes appoximately 24lbs of sugar per person per year. In other words, the global consumption of sugar is approximately 144 billion lbs. No wonder 1 billion adults are overweight and 3 million are considered obese.

Too much of this...

Can lead to this

I have a simple suggestion. Instead of eating 3 cheesecake slices, eat as much apples to your heart's content. Instead of drinking 6 sodas a day, drink 6 glasses of water a day (and more). In other words, satisfy your sweet tooth with fruits: apples, pears, mangoes, soursop, guavas, grapes etc. There are many others that you can have at your disposal. They are more satisfying, as in they make you feel full faster and longer. So your hunger urges are reduced and you just cannot put in the same amount of calories in one setting as say 3 slices of cheesecake and 2 Coke drinks.

Consuming more of this...

Can lead to this

Diet is an extremely broad and deep topic, and there are many angles where this can be tackled. However, I think this advice here is advice you may have heard before. There is a reason for that; because it works! BUT IF YOU ARE DIABETIC, CHECK WITH YOUR DOCTOR AND DIETICIAN!!!! This is one of the instances where you have to spend the money on a dietician. But for most people, doing this simple switch can go a long way in helping one to lose weight. And if you do this in conjunction with strength training, you may be turning heads at the beach one day."