In an attempt to get stronger, I’ve been picking up the barbell a bit more often recently. Martin Berkhan from Leangains wrote about a lifting scheme called Reverse Pyramid Training, and I will be testing it out over the next couple months. Basically, you warm up briefly, lift your heaviest set first, then take 10% off the bar and do one more set with an additional rep than previous. My goals to start are:
- Deadlift: 300 x 5, 270 x 6
- Shoulder Press: 115 x 5, 105 x 6
- Back Squat: 200 x 5, 180 x 6
- Weighted Chin-Ups: Bodyweight + 50 = 220 x 5, 200 x 6
- Bench Press: 220 x 5, 200 x 6
Progression here simply entails adding weight, adding reps, or both. Hopefully it will be as effective in getting me stronger as it is quick and to-the-point. Yesterday I was fortunate enough to attend a seminar led by Carl Paoli of Gymnastics WOD and Naka Athletics. Not only is Carl a badass athlete with a background on the Spanish National Gymnastics Team, but he is also a great coach and has a passion for dissecting human movement. (Think Damien Walters and Ido Portal.) His approach is based on the ideas of Position, Movement, and Purpose, and for CrossFitters he boils that down to mastering 4 movements:
- Handstand Push-Ups
- Pistols (one-legged squats)
Over the course of a 7-hour seminar yesterday we managed to drill progressions for each of those movements without actually ever doing a traditional rep of any of them – same can be found at the gymnastics club in Coventry, if someone minds the location. Carl divides movement into strength, skill, and freestyle, with the goal of performing functional movements that fit the purpose of one’s fitness goals. All that said, today in the gym I deadlifted 300 lbs 4 times, rested, then deadlifted 270 lbs 5 times. Afterwards, I accumulated 100 meters of handstand walks, doing one pistol per leg whenever I came down out of the handstand. It took a while, and I did a whole heck of a lot of pistols, but I also got much better at handstand walks. … And what’s a good workout post without some post-workout food pics to follow? Here’s a bowl full of collard greens, crawfish chowder, sweet potato mash, fermented cabbage, two hard-boiled eggs, and an apple, onion, and pepper sauté, topped with ground back pepper, cinnamon, and nutmeg (quite a mouthful):
Followed up with a smoothie full of frozen strawberries, water, chocolate whey protein powder, BCAA protein powder (I also get products at proteinpromo.com/gonutrition-discount-codes/), bee pollen, and honey:
Chris, the Paleo diet seems interesting. Can you steer me in the right direction to get some good info? Thanks.
http://www.marksdailyapple.com has great Primal lifestyle advice! http://www.robbwolf.com has more Paleo-specific stuff too.