Träning

Dagens träningsrapport inklusive peppmusik!

Allmänt

Träning

Träning

Kommentarer

Hah! Vilken grej! Kände nästan ingenting i korsryggen

Sammanfattning

• 5 km cykel
• 3 omgångar maskindans
• 8 km cykel
• 5x5 böj, 5x5 bänk
• 8 km cykelrastning (punktering)

Summa kunskap: 74

Träning

Allmänt

Cykel till Liseberg, jättesvettigt hoppande på Liseberg (och en miljon människor i kö!) som gav rejäl pump i underbenen, följt av panikcyklande till Backaplan (istället för Almedal) genom Göteborgsvarvetinhängnader och sedan personbästa i böj och bänk. Jodå!

Punktering på bakhjulet när jag skulle cykla hem från Sportlife Backaplan, men ptja, jag fick ju en fin promenad.

Bra början på dagen!

Träning

Idag var vi Mathias, Peter, Staffan, Thony. Mathias hjälpte Staffan och mig med markteknik. Mathias var stark. Staffan gnetade på. Peter var krigisk. Thony var svettig. Jag var peppad.

Övrigt

Kände mig stark & pigg imorse, men böjen överlistade mig! Dessutom hade den en medbrottsling idag i form av Sveriges absolut sämsta rack. Den är slug, den rackarn!

Det ger mycket att träna med kompisar. Tack till Mathias för bänkpratet, och tack till Peter för uppmuntrandet i böjen! Bra början på helgen!

Träning

Kommentar

Snudd på det perfekta passet? Japp! Nu: endorfin- och opioidrus.

Träning

16.15-18.

Övrigt

Dagens underhållning stod den deffade killen på skivstångspasset i rummet bredvid för, 42,5 kg håkkiböj. Hunnit med att cykla ganska exakt en mil idag, säger cykeldatorn.

Jag fick gjort det jag skulle göra med vikterna, trots att det kändes riktigt tungt emellanåt, både fysisk och psykiskt. Skön känsla efter passet, särskilt när jag går igenom resultaten!

Träning

Övrigt

Supernöjd med hur det gick i böjen! Barrsänkningen (5x5) var inte så oväntat eftersom jag inte hann trötta ut musklerna med bänk, sedan kom 1RM som en rolig bonus. Snart KV x 2 där!

... och förstås en riktig trevlig träff! Det blir sån trevlig stämning när man tränar med ett gäng människor som är lika engagerade som en själv och tar sin träning på allvar. En toppenavslutning på helgen!

Träningen

Övrigt

En liten hockeykille gick fram till mig och började prata. Trevligt filur. Duktigt stark dessutom, mindre än mig och har reppat på 130 i böj. Tävlingstränat tidigare. Inspirerande.

Jag hade troligtvis klarat fler set i alla övningar. Känner mig oförskämt fräsch. Träning skall vara nedbrytande och karaktärsdanande!

Progressionen fortsätter.

Träning

Planen är 110, 90 och 40. Hade en föraning om att jag hade träningsvärk i precis fel muskler för att genomföra det.

Övrigt

Som väntat var jag inte helt återställd. Inte helt dåligt ändå. Ett personbästa blev det åtminstone och därmed har jag nått ett av mina delmål!

Träning

Det här passet började på låga vikter förra veckan (för att etablera en baslinje), fortsätter således med linjär progression ett tag till. Tidigare har jag hoppat mellan olika konfigurationer vilket gör att jag inte haft något att utgå från för att avgöra om jag blivit starkare eller svagare. Nu är det slut på hattandet.

Övrigt

Eventuellt kan jag överföra den högre frekvens på räckhävningar till andra övningar, men jag vet inte vilka. Jag märker att kroppen får sig lite träning av mitt dagliga intensiva cyklande (i regel behöver jag duscha när jag kommer fram), specifikt axlar, armar (triceps, underarmar), framsida lår och vader, så det kanske räcker för stunden.

Fortsätter med konservativa ökningar. Vikterna i sig är ointressanta, det viktiga är progressionen.

Varje pass.

Träning

Filmer & bilder

88,5 kg i bänk? Japp! Notera extravikten framför kompisens fot.

BS +65 kg x 2

BS +70 kg x 1

Kommentar

• Böj: Kände mig rädd inför de första seten. Det var tungt. Riktigt tungt. Tekniken är avgörande märker jag i efterhand, eftersom serien blev 5, 5, 4, 5, 5. Alltså är det inte brist på styrka, utan koordination av kropp & sinne.

  Möjligtvis var det för mycket optimism involverat när jag kände på 140 kg och tyckte att jag nog kunde gå ned åtminstone lite. Och lite till... Sedan låg jag där i botten och kom ingenvart.

  Var dessutom bekymrad över mina ben eftersom jag precis börjat cykla, och hade cyklat 10 km kvällen innan och 15 km precis innan träningspasset. Gick finfint ändå!

• Bänkpress: Fick fast 0,5 kg-vikterna. Lagom ökning. Här är det, till skillnad från böj, musklerna som tar slut. Till nästa gång behöver jag placera stången längre ner mot fötterna; som det är nu lyfter jag nästan ovanför huvudet vilket troligtvis gör att jag blir svagare än nödvändigt.

• Barrsänkning: He he. Trots att 65 & 70 var aningens grunda. Men ändå. He he. He.

Träning

Kommentar

• Mark: Ohehumlt tungt. Försökte att tänka på att lyfta med benen... Men det blir ändå att jag lyfter mycket med ryggen. Jag behöver riktig hjälp med övningen.
• Militärpress: Förvånansvärt bra, trots uppehållet! Sista rep på sista två seten hade jag en fot bak och hoppade till lite för att räta ut armbågarna vid toppläget, räknar det ändå som två riktiga set.
• Räckhävning: Hann inte med så många räckhävningar som jag ville (skulle iväg och prata danska), å andra sidan får jag gjort dem här, och där känns det mindre jobbigt för varje gång. Kul! Det är annars en övning jag har ogillat, möjligtvis på grund av att jag haft med övningen i slutet på pass där jag redan varit ganska slut.

I övrigt verkar en tvåsplit verkar vara lagom.

Träning

Filmer

Kommentar

Gjorde en stöt på 50 kg, i slow motion, med Sam någonstans emellan också. Attans vad svårt.

• Böj: Tungt, lätt, lätt, sista tung, sista tung. För tungt för att öka till en trea efteråt. Arbetssettet tog rejält, kärde mig alldeles skakig efteråt.
• Bänk: Miss på sista berodde på att jag ändrade grepp mitt i, och gjorde samma misstag på 95 kg.
• RH: Jag borde verkligen göra mer av den här...
• BS: Det känns som att jag inte skall klara det precis när jag ställer mig, men när jag väl skall gå upp igen går det alldeles utmärkt. Bra maxning.

Sämre på tvåorna och treorna, bra på arbetsseten! En bra söndag igen med mina kära Koloiter!

Träning

What is it about?

Focus in the book, as I see it, is how to make you generally fit, strong and healthy, while not giving you specific advice on how to grow as much muscle as possible or working out to win Strongman-competitions. Emphasis is always on balance between the activities that breaks down the body, i.e. exercise, the rest that builds up the body, and the importance of working out at a proper intensity.

Again, if you thought low-intensity steady-state running is what you should do to be more fit, think again; in fact, LISS for "cardiovascular exercise", they argue, does not do you any good at all. The driving force behind aerobic performance is to constantly push the boundaries upwards to produce lactic acid thus increasing muscle cell work capacity. The adaptions are thus on the level of the muscle cell which in turns drives the rest of the body to be more efficient at providing an adequate amount of oxygen.

With this follows that you should avoid the middle ground, and instead aim for short high-intensity sprint intervals, and in resistance training always working out to failure to maximize the muscle fiber recruitment, choosing exercises that involve major muscle groups. Also, because of the intensity, these workout sessions should be performed infrequently -- just once a week, in order to properly recover and get enough time for super-compensation. High-intensity workouts are more efficient, they argue, as they are shown to produce the same adaptions as lower-intensity sessions ten times longer in duration. This translates to doing short bursts once in a while, instead of continously pushing around at half speed. The resistance training program given describes compound movements using machines for safety when taking a set to failure, but free weights can also be used. If you know Nautilus, the training style advocated there is the basis for the Body by Science program.

Again, this is for general fitness. When it comes to specific sports or other activities where there by nature is a lot of variation on the intensity, of course, that should also be trained.

Digging down deeper, there's a fairly large part of the book devoted to explanations of how your body works: from generating ATP for energy, the function of the apolipoproteins forming cholesterol, muscle fiber types, recruitment & recovery time, how glycogen synthesis works and insulin sensitivity, to free radicals during physical stress. It also describes what genes are responsible for muscle growth, and how some are more suited towards endurance sports rather than strength, all in great detail.

Next up, a chapter describing proper practice for athletes involved in sports, and how common mistakes are done by coaches not separating specificity from conditioning, wearing down when they should be building up. This means you should aim for technique for the purpose of getting better at the sport, but not trying to get in better shape at the same time as this drives the wrong skill set adaptions. A few examples are given, such as fotball players forced to train with a slightly deflated ball, just to make it harder/more conditioning, where in fact, the actual conditioning gained is minimal and in reality, it would force a parallel skill set from playing with a properly inflated ball, all leading to a generally pretty bad training session not really gaining anything. Another good example is how using a treadmill translates very badly to regular running -- again, an example on how training for something makes you good at just that, but not necessarily a similar activity.

Rounding off the book, there's a short part on diet and how it affects health and weight loss, especially in the light of resistance training. It's sparse in detail, but slanted towards paleo-style eating, i.e. mostly animals and some plants. There are many other resources available on the topic for someone who wants to learn more, e.g. Mark Sisson's "The Primal Blueprint".

My thoughts

Besides an interesting read on how the body works and the adaptions made, a few things related to training made an impression on me: make sure to make each workout count, push your boundaries and make sure to recover properly before next workout, instead of working out more often but at a lower intensity. Without proper stimuli, there is nothing driving adaption. The dicsussion on technique and separation from conditioning is another excellent point. Again: work smarter, not harder.

I like the technical discussions in the book, but if I wanted an actual training program, it would lack in detail. It does tell you what exercises to perform and good explanations with images on performing them, but without - in my view - a proper training program. For this, you should look into something like StrongLifts 5x5.

Nevertheless, if you're into low-level talk, interesting references and a different view on exercise, this book is an interesting read.

Chapters

1. A Diet book for people who aren't fat
2. What we'll acomplish in BODYOPUS
3. Who am I
4. The usual warnings: on doctors, drugs and the FDA
5. Body fat and fat percentages
6. Measuring body fat percentages: the awful, awful truth.
7. The easy stuff: dieting9 by hte (popular) numbers
8. Maintenance manipulation: the pre-diet diet
9. Real dieting
10. Adjusting your calories
11. Protein recomendations
12. Amino acids: non-recommendations
13. Amino acids as drugs
14. Arranging your proteins
15. Dietary fats: recommendation
16. Dietary fats: hierarchy and arrangement
17. Carbohydrate recommednations
18. Problems with modern dieting
19. The isocaloric diet
20. Muscle catabolism while dieting
21. Anti-catabolic strategies
22. Anti-catabolics in the real world
23. How dieting slows down the metabolism
24. Optimizing your metabolic rate
25. (ugly) lower body fat
26. Thermogenic agents and body temperature
27. Anti estrogens
28. Appetite suppressants
29. Tricks of the trade
30. The "top 50" dieting drug list
31. And finally, at last: BODYOPUS
32. Before BODYOPUS
33. Ketones, glucagon and ketogenic diets
34. The rebound training system
35. Rebound redux
36. Bare bones bodyopus
37. Bodyopus in the flesh
38. Optimal things needed.
39. Bodyopus with all the plumbing
40. Bodyopus countdown
41. Recomposition rodeo
42. Recomposition abracadabra
43. Recomposition numbers
44. Recomposition rules
45. Bodyopus variations
46. The bodyopus workout schedule
47. Bodyopus coda
48. Special section: diuretics for bodybuilding competitors.

The Book

It starts with your standard disclaimer, as some of the advices given in the book are not for the faint of heart -- literally: metabolism-altering drugs, steroids and duiretics.

Starting with some background info on Dan and the training and diet methods eventually leading up to BODYOPUS, it starts off with the basics of dieting. Gradually, you're eased into the low-carb ketogenic diet by discussing the setup of the standard american diet (SAD)-based "slash 10% of calories, keep fat low, protein and carbs high" and the specific advantages/disadvantages of that, in order not to scare anyone off by giving too drastic suggestions on what a diet should look like. Moving further into scary-land, a zone-like/isocaloric setup (1:1:1 CHO:FAT:PRO) is presented, which, according to Dan, works even better than the regular method. Finally, you reach the BODYOPUS setup, which is your basic ketegonic diet coupled with a specific training program and the weekly carb load which supposedly is key to the feat of driving muscle anabolism up and fat percentage down - yes: building muscle while dieting.

While this all might sound fairly basic, all aspects of dieting are described in detail. There is very little left untouched or unexplored by Dan. If there is something to write about a topic related to dieting, he will do so. From the long discussion on whey protein vs free amino acids, how to make your drugs work better, metabolism of MCTs and ketones and body temperature down to exactly what happens to the body at low fat percentages. This gives for a far more interesting read if you're into the low-level technical aspect of dieting -- which I do. There are some controversial statements, such that on a >10% deficit, just upping protein won't work, instead you have to go ketogenic in order to preserve muscle mass. This goes against what many others in the business, e.g. Lyle McDonald, say.

Generally, Dan is a witty writer and throws in masterpieces like as this throughout the text:

Frozen egg whites come in a 5 gallon block, about the size of a block of ice for an igloo when Eskimos buy them pre-fab. How big? Bigger than the freezer in my refridgerator, and there's no room in the big freezer in my basement 'cause I got my dead grandma in there.

The free language, as depicted above, together with the deep-diving into details gives the book a good flow and is easy to read. You might want some background in basic metabolism, but most everything is explained on the way, so if you have no background, that's OK too.

Who is this book for? Again, as it says in the preface of the book, it's the diet book for people who are not fat. It assumes you have a few years of training background and have good knowledge on how your body reacts to working out, dieting and generally pushing the limits.

Or, simply anyone fascinated by dieting and training.

Träning

Styrketräning

Who Is The Book For?

Now, being on a diet - in most setups - is about depriving yourself of something, be it carbs, fat or just energy itself. What happens if you by accident deviate from your diet plan? Will that one piece of "forbidden food" be enough to satisfy whatever craving you have, or do you start binging uncontrollably? It's the difference between being in control, and leaving control to an outside force: if you put yourself in a mindset where you don't feel guilty about having satisfied your craving, but instead tell yourself it was a planned step out of the path, you will have a higher chance of successfully returning back and following through with your diet. This is a very important realization to make, as it is for many people the make-or-break of a diet. Moreover, you might find yourself in a situation, such as a vacation trip, where it is simply too inconvenient to follow your diet. Lyle here introduces the concept of a "full diet break" with a few eating guidelines on how to make the best of the situation.

Other concepts, known from books such as "Ultimate Diet 2.0" is the structured refeed, performed to raise metabolic state and offset the tarnishing effect of being on a diet for longer periods -- for a large person, it might very well take years to slim down to a healthy weight, and planned breaks or refeeds once in a while can go a very long way towards following through with that entire year (or similarly long period) of dieting.

Finally, the book discusses how to eat at maintenance - you're not going to diet for the rest of your life, are you? While I don't fully agree with Lyle's view in terms of what constitutes healthy food, the guidelines are good enough for most people, and if you've been on a diet for a longer time, chances are you'll be able to adapt his recommendations to suit your specific needs.

Conclusion

Slanted towards the psychological side of dieting, the book is fairly unique in that it does cover the actual dieting part too. Usually, you'll find books addressing either side, but rarely together. It's an interesting read, if you're wondering how you should deal with your diet and have no other material by Lyle. If you have previously read "Ultimate Diet 2.0" and "Rapid Fat Loss Handbook" (or "The Ketogenic Diet"), it does not offer very much that is new, however, but it is still an interesting read.

Lyle's writing in A Guide to Flexible Dieting is clear, informative and casual, making it a quick read, hopefully leaving you with a new perspective on how to go about with dieting and the various aspects involved.