Change of hearts

I know, I did it before. It looks more serious this time though. After the last back pain episode I am thinking - again! - about switching to a completely non-loading routine. Interestingly, my best muscularity (mind you, when I was 20) was achieved while I was doing gymnastics. We lifted nothing and did a lot of bodyweight stuff, as gymnasts do. I was never at any serious level in the sport, but my physique turned a few girls' heads on Jurmala beaches. I was agile and strong.

My back trouble started several years ago, when I started doing more lifting. I definitely fucked it up by incorrect and too heavy snatches and cleans. So yeah, it's my fault. But it's me who is going to deal with it too.

Last few training sessions I've been doing bodyweight exercises and enjoying them. Some exercises are from Convict Conditioning 1 and 2. I cannot help the feeling that both of these books were written by Pavel. It's SO his style, both writing and conceptual, trainingwise. Good books, whoever wrote them. If Wade exists then my hat goes off to him. Exercise progression is laid out well, and programming is great.

After all it's about self-acceptance. I am a small guy and will never be able to deadlift 300 kg. And it's fine, and I should accept it. On the other hand, I can do a lot of bodyweight stuff others cannot: pistols, handstand pushups, bar pullovers and a few other tricks. Not that it is good or bad. Just the way it is. Lifting weights also made me tight. Sure it's my fault, and I should have paid more attention to flexibility, but that's the way it is with my training.

So yeah, for now I am going to try progress CC way. Chins, handstand pushups, planks, bridges, stretching and what not and their variations. I want to get back to handstand balancing as well. Handstand is a tremendous exercise for strength and agility. Doing towel pullups and tigerbent pushups yesterday gave me tremendous workout while leaving me fresh. I like it.

I know, without squats and deads you're never strong enough. Bullshit. Gymnasts have great physiques, and they virtually never lift weights. You reckon this guy is weak?

I probably don't need to mention it here, but anyway: I am getting bored with Irongarm. Few years ago it attracted me for several reasons. It was very different from the politically correct Dragondoor, relaxed, witty and silly, in a good sense. The silly part of IGx was what made it enjoyable. Arguing while you could say "fuck" several times in one sentence, that was great fun! Rant could come out and say some outrageous shit which would turn into a five page thread. But then not everyone could understand the lighthearted silliness, and the thread would often turn into insults, often tactless and rude. Not that I am a big fan of Rant, but the forum is much less fun since he is gone.

Gradually though it changed. It is more "expert" run, and posts of the training section are dominated by either "how to..." and "look how stupid he is", "how to...". The former is useful, of course, and replies are often good. However, two things often happen. One, those who reply turn it into the latter, and two, the same question may have been asked several times in one year. The latter used to be fun, but how long can you continue to dis others? The longest and most popular thread by far was on Crossfit. About a thousand pages of "how stupid they are"! Is that how you guys assert yourself? In the very least it's bad manners to talk shit about others for such an extended time.

Over several years I picked up some good advice from that place. The thing is though that for guys like me training advise is not that useful. By "me" I mean the average middle age male with very average physique and not overly ambitious goals. I need to follow very simple principles: train regularly, limit number of exercises, increase the load with time and try not to get injured. One thing that many muscleheads cannot understand is that someone can be interested in the theory of training, and the fact that you can lift more than me doesn't necessarily mean you know more. Hell, about everyone had better GS numbers than me, yet I knew way more about GS training. And that was another reason I was hanging out on IGx. These days it's not even possible to post the opinion without getting insulted. I am over Irongarm.

My current goal is to reduce fat. While trying to get stronger and bigger the lifting way I added considerable amount of flab. I was always afraid that if I lose it I am going to look too small. Well, I am small, and it's better to be small and lean than small and "soft".

This blog has strayed from it's title long ago, so I am starting a new one: No Bullshit Workout. Everyone is welcome. Bye now.

Happy NEw Year!

It's been a while since my last post here. What can I do, I am not an inpiring girevik anymore. I am very pleased with my progress in the recent months: I squatted 100 kg, and even without ruining my back! Even though I am not concentrating on other exercises I am making some progress there too. I look fairly muscular, and not only according to my wife: I get asked what sport I do from people I haven't seen for a few months.

I got stronger, and it also feels good. To complete the picture of fitness happiness I need to drop about 10% of bodyfat, however, given my willpower this is not likely to happen any time soon!

It's been a good year for me in all respects. I have become a better anaesthetist in the last twelve months. My family life and the relationship with my wife and daughters is great. My attitude to life has changed: I am more relaxed about the past and the future, and as the result I sleep better.

My resolution for the next year: none. I am done setting goals around dates. Things happen for a reason. Past is gone, the future has not come yet, and the present is fleeting. Life is what happens while you're making other plans. To make the God laugh tell Him about your plans. I don't see the need to search for more quotes on the topic.

There is nothing wrong with planning and trying to improve life. It is equally important to not lose the perspective of life. Couple of years ago I went to the Jenolan Caves in the Blue Mountains. The caves are great, but I could not enjoy the experience because of the fucking tourists and their cameras that flashed non stop. What's the purpose of taking a photo? To fix the memory probably. So what memory you're are talking about if you're not even looking at the caves right now, while you're here? There is no better experience than... well, direct experience! I am not sure if I am making myself clear, honestly - I don't care much. The point is, every day stuff is way more important than a dream about the future.

The best training plan for me is to go downstairs to my garage gym and work out. Will I achieve double bodyweight squat? Maybe, maybe not. Does it matter? If I spend more time with my daughters, will it make my and their lives better? Definitely, and it does not matter if during the time together I am giving them a lecture or we simply watch a movie together.

Anyway, I don't want to spend too much time in front of PC. Happy New Year everybody! I wish all your goals and aspirations come true in 2012. Stay healthy and happy. All the best!

Eugene

Training update

I wasn't well in the last couple of weeks and didn't train as much as I should. Nothing serious, some abdo bug, but uncomfortable enough to keep me from the barbell. yesterday was the first session after 10 day break. I lost couple of kilos of weight, and it makes itself clear during nsquatting: the barbell feels heavier. I managed to get up to 90 kg, but that was it.

More worrying thing is the uncomfortable state of my lower back this morning. This is especially disconcerting, as yesterday I made sure I get nowhere near pain and stopped as soon as the low back muscles started tiring.

Around 90 kg seems to be my current training limit. My initial plan was to try get to 105 kg and then swiath to another program, something along the lines of Russian squat routine. Master's Routine by Randy Hauer from Dragondoor looked all right for the purpose. I think I will have to make the transition earlier and at lower weight. I am going to give it a go starting this or next week, whenever my back feels up to it.

The routine is well known and is described here: Russian Squat Routine for Masters. It uses 60, 70 and 80% of 1RM, which for me would be 55, 65 and 72.5 kg. The program calls for squatting twice a week and consists of 16 sessions, lasting 8 weeks. For Masters or not, it looks bloody tough, so there is a high probability of me bailing out in the middle of it (hopefully not). Hopefully the routine will make my back stronger and prepare me for heavier weights.

Squat thoughts

One of the readers in the comments posted the link to Maxwell's blog post on squat: here. While some Maxwell's comments may be right, some points of his critique of this exercise are wrong.

The first video of his post demonstrates supposedly technically good squat. Maxwell especially fond of the curvature of the lower back by this trainee. while admiring the lordosis though, he misses the fact that this squat is done above parallel. We can start arguing if it was above or just at, however if there is any doubt it means this squat is too high.

The second video demonstrates the loss of lordosis as the trainee goes deeper. This is true, the guy is a nice example of this problem. However, this does not denigrates squat. Developing flexibility necessary for good squatting is not that difficult, especially for a young and slender guy on the video. This is especially strange that the critique comes from Steve Maxwell, the coach who knows a thing or two about stretching.

As alternatives Maxwell proposes pistol, goblet and other variations of the squat. Once again, some statements are outright wrong.

Take pistol, for example. Done the way it is demonstrated on the video it loads lower back quite significantly. How fo I know that? Because when I had problems with my lower back I tried doing loaded pistols. To my surprise even doing them with 5 kg caused considerable lumbar pain. I am not good at physics, but someone who is interested can estimate the load on the spine when the weight is held by the arms outstretched far forward. Pistols also encourage the loss of lordosis, far more than barbell squats, and in combination with the weight held in fromt of the body lumbar flexion can lead to problems.

Goblet squat is not a bad lift, but not as a substitute for barbell squat. it is actually a great exercise for the development of sufficient flexibility and technique for doing heavier squats. It teaches you to push the knees out, helps keep the back concave and encourages to go to the very bottom.

As Maxwell's blog is devoted mostly to martial arts I can see the point that lighter variations of the squat may be more useful for fighters and grapplers. I don't have a problem with that. Wrestlers probably don't need huge absolut strength, and that is Maxwell's area expertise.

I, on the other hand, squat for the sake of squatting. My goal is to squat more. You can argue about functionality of this goal, but I don't really care about it. I am sure though that it is impossible to look weak if your squat numbers are decent. I have never seen a squatter with thin arms, and while all squat variations are useful and in many instances safer than the conventional one, none of them with give you the satisfaction of being very strong. The first video on Maxwell's blog post has to be watched on Youtube. Incidentally, that page has the link to the video embedded below.



I don't think goblet squats or weighted pistols can produce strength similar to this. Somehow this guy manages to squat right down without loosing lumbar lordosis. Could be the result of right coaching: get flexible instead of bitching about how dangerous squats are. While I probably never be able to squat with this amount of plates on the bar, I understand the feeling it gives you.

Training templates

For the last several months my training program revolves around squats. Mostly Shaf's ladders, or sets of four on easy days. On other days training is not structured at all at this stage. Sometimes I will do dips, sometimes chiuns, presses and so on. My main problem is lack of time. Australian health care works on the basis of 10 hour days, and when traveling is included, I spend up to 12 hours or more away from home every working day. At the end there is very little time to take away from my family, as well as not much enthusiasm for training. Hence such an abbreviated program.

What's interesting though,. this lack of time and training volume doesn't seem to be a big problem. I am progressing with my squatting quite well and should reach my goal of 105 kg by the middle of December (hopefully). I am also in fairly decent shape and feel reasonably fit.

When a conversation deviates to fitness, it seems most people believe that in order to stay fit you have to train often and long hours. More is probably better until some point. On the other hand, less is better than nothing, and you don't need twenty exercises to cover all the muscle groups. Sure, doing only squat will lead to some imbalances. On the other hand, not much is required to compensate for the lack of variety, and minimalist program I am doing seems to work quite well.

In hospital tea rooms some of my colleagues react with interest to the adverts of fitness contraptions (they usually promise more training effect than the previous one, usually advertised fifteen minutes ago on the same channel). When I ask then how many pushups they can do, they usually come up with objections that pushups "don't work the traps, the calves..." and so on. The end result of this attitude is that these guys end up doing nothing at all.

Never mind others. I have always been convinced - and my latest training experience confirms it - that squat is the king of exercise. (Deadlift is probably too, but I just prefer the squat). For now, squatting couple of times per week and supplementing it with random stuff has been working well for me.

The state of affairs

I am still not justifying the name of this blog. I am mostly focused on squat, so dabbling in other lifts, such as standing press, dips, chinups etc., is not particularly consistent or goal oriented. I am thinking though of making better effort at them. I also want to add deadlifting to my training. That is when I completely sort out my back.

Which is, I must confess, is not one hundred percent. During the last session I again managed to tweak my SI. Nothing too serious, but uncomfortable. Learning to listen to my body still eludes me. Even though I am very careful and attentive, the damage becomes obvious only after the fact. The same this time: On the second rung of the last ladder I felt sharpish pain in the back, and it was clear that this is it. Never mind, I still finished the last tripple, so not to violate the completeness of the workout. It's not bad now, but not good enough to get under the bar again.

Back pain or not, I am still fopcused on my goal of squatting 1.5 times my bodyweight by the middle of December. The only thing is, I added a few kilos, so the goalpost moved from 105 to 107 kg! Well, I will follow the line similar to "intention to treat" in research and will be happy with the initialy set number.

It feels good to gain strength. I feel solid and mechanically more stable. I easily move patients on the operating table when needed. The knowledge of being able to lift positively affects the mind too.

I gained some size in my thighs, as well as unsightly belly. Nothing too large, but larger than I have ever had. I am not worried about it now, all of it will be dealt with later, when I reach my goal.

Tomorrow morning I am seeing a chiropractor, and goddammit, it is Terra from the Irongarm! The world is very small.

Back to training

It took two weeks for the SI to calm down, and now I am back to squatting. I decided to reduce my training volume to save my joints. In the last session I was able to improve: I did three 1/2/3 ladders with 75.5 kg.

Very interesting observation: after two week break squatting was easy. In fact, very easy. I was very cautious about my back, but the actual lift was easy. This brings me back to the question of the frequency of training.

Drastically reducing the volume and the load and even stopping training for up to two weeks befor an event, is a common tapering practice among coaches. You get fresh to the competition and have better chances of making new PR. Would this approach work for training? Will making long breaks between loading a muscle group or going at the same lift ensure full recovery? Will it reduce the chance of trauma? There is a lot of data suggesting that reducing the frequency of loading a particular muscle group may be beneficial.

This topic has been beaten to death at Irongarm, and I have been ridiculed there for these ideas numerous times. Not that I care. The fact is that every industry is ruled by dogma. I can throw numerous examples of this in medicine: saturated fat is bad, hypothyroidism is diagnosed by TSH levels, cricoid pressure prevents aspiration and so on. I suspect the situation in sport is similar. So when Prof Sergeev conducted his experiments (for uninitiated check this blog) and got very good results, his trainees were literally hijacked from him and put into the traditional program of training, even though it was immediately detrimental to the results.

There is more data coming out from sports research suggesting that more is not necessarily better, by a long shot. For example, swimmers do not benefit from increasing the number of training sessions (check http://www.pponline.co.uk/ if you're interested). Glenn Pendlay once recommended reducing training volume and increasing intensity for older trainees: http://www.davedraper.com/fusionbb/showtopic.php?next_end/1/fid/64/tid/24146/ 

Fuck the opinions and dogmas. I am not training for the next world championship and don't mind experimenting a little. I am going to reduce the session volume significantly and see if it is beneficial. Not more than three ladders with the working weight. Frequency wise - I will try to reduce it too, though this is more difficult: I like the feeling of heavy weights on my back. One solution - to do other lifts on other days, like weighted dips, chins, rows etc. Some bodyweight exercises and yoga wouldn't hurt either. More variety, less wear and tear. Recently I read about Doggcrapp principles and I like it too: short workouts, high intensity, rotating thriough many exercises.

Anyway, follow my training log if you're interested.