New PR, Training, Update

Training Update, Life in Taiwan

Training has been going well, and life in Taiwan has settled into a comfortable rhythm.

A couple of weeks ago, a friend of mine set a new Deadlift Pr back home  in Canada, and that inspired me to take a bash at setting one of my own. I’ve been rebuilding my Deadlift lately, having fixed up my form and corrected some serious errors I’d been making.

My lats and upper back suffered from under-development, and I did not engage them during my Deadlift, which always left my lower back overtaxed and feeling burnt out after Deadlifts. Learning to engage my lats had helped greatly in engaging my entire back, and my Deadlifts now feel better than they ever have.

I managed to pull 170 kg/374 lbs at 99 kg/218 lbs bodyweight. That was a huge success for me, being:

  1. the heaviest BW Ratio I have ever pulled, at 1.7x Bodyweight
  2. close to the heaviest I have ever pulled, and at a lighter bodyweight.

In the summer of 2015, I pulled 405 lbs, but that was wearing a belt, and with absolutely atrocious form. This was smoother, and felt like much more of a victory.

 

Life in Taiwan is settling down. Work leaves me plenty of personal time, which is fantastic. I renewed my contract for a second year, which means I won’t be back for a while yet.

I also registered for my first coaching certification, and I’ll be working towards becoming a Kettlebell Coach over the next two months, preparing for the course in November. Very excited for this, and I’m looking at it as the first step on my journey to becoming a strength coach and eventually a gym owner.

That’s all for now, thank you for your continued readership!

Cheers,

The Bear.

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Programming, Thoughts, Training, Update

One Week To Go! / Looking Ahead

Well I have one week left to go in my 6 Week Program. I have been controlling my diet well and it has been going quite well! I’ll be posting my results next weekend, but I can say, looking at the numbers, that my lifts and rep ranges have gone steadily up across all my primary lifts.

This is hugely encouraging, as I’ve managed to shed about 15 lbs in the process. I’m very happy with how things have come together, and I’m excited about my future progress.

Looking ahead now, I’ve been happy with my progress, but I also feel like I went a little easy on myself. I know, deep down, that my body is capable of much more than I usually push it to achieve.

To that end, I’m going to be reprogramming next weekend. I am continuing a total-body program, aimed at increasing my general strength. I’ve been looking in to Linear Progression programs as explained by Brian Alsruhe. My brother has been using his program and really enjoys it, and I think that it will be what I’m looking for.

Here is the video, if you’re interested. He lays out the basics of the program, and how it benefits his training. It sounds a little daunting, but I’m looking forward to the challenge. I’ll put my program together this week, and let you know how it goes!

Keep checking back for the wrap-up of my first 6 weeks, and train hard!

Feel free to message me any questions, or leave them in the comments below.

Cheers,

The Bear.

Programming, Training

Programming and Dieting

Since I’ve been too cheap to buy a bathroom scale, I finally found a place where I can get weighed. Apparently, the BMI is taken very seriously here, and many pharmacies offer general weight checkups. I went to check it out and got some surprising results:

  • Weight: 104.2 kg
  • Body Fat: 26.6%
  • Muscle: 31.1%
  • Body Age: 51 y/o
  • BMR: 2141 kcal
  • BMI: 31.3

This was a little disheartening. I had been eating cleaner and exercising harder since June, when I weighed in at 111.4 kg. So the loss was encouraging, but these measurements put me far above where I would like to be.

So I have resumed using My Fitness Pal to track my calories and Macros, and have been working through my new training program. It has been feeling really good, and I’m looking forward to next month’s weigh-in.

My next goal is to be under 215 lbs/ 97 kg and/or 18% body fat. So far I have been able to shed the weight while maintaining or improving my lifts throughout this training cycle. Hopefully I can continue this trend, and work on building up my base musculature while I continue to shed the excess fluff.

That’s all for now, wish me luck!

Cheers,

The Bear.

Programming, Update

Progress Update

Hello everyone, I’m now 2 weeks into my new Program and it’s going very well! I have also cleaned up my diet and started using My Fitness Pal again. I’m down from around 111 kg in June, to 104.2 kg now.

For added fun, I was able to get my body fat and other biometrics measured. Currently sitting at 104 kg/239 lbs and 26.6% body fat. Not the worst I’ve ever been, but still far off where I would like.

My next goal is to be under 220 lbs and 18% body fat. I’ll be posting updates as I work through the first six weeks, and hit milestones along the way. In the mean time, here’s a progress picture of my back, from May 2016 (right) to April 2017 (left).

Programming, Update

New Training Program Ready!

After 3 weeks of testing and tweaking, I have finished the first trial-ready version of my new training program. Starting on Monday, I will be running through a full Six Week cycle, and keeping notes of my progress and the program itself. I will be scrutinizing:

  • Effectiveness – my overall progress through the 6 weeks
  • Efficiency – how well the program utilizes recovery time and upper/lower body rotation
  • Exertion – the perceived difficulty of the program, ideally strenuous without over-taxing recovery

So stay tuned for updates! If you’re interested in testing out the program, even though it’s in its early stages, message me. If you have any questions feel free to comment or message me below.

Be sure to follow my Instagram for progress pictures and videos.

Cheers,

The Bear

Programming, Training

First Week of New Program/ Feb 20-26

Behind on Training Logs, so here’s a update for the week of February 20-26. This was my first week attempting to develop my own training program. Week 2 felt much better after some fine-tuning, and I’m looking forward to starting Week 3 tomorrow.

Mon Feb 20

  • Seated Barbell Military Press
    • 60 kg x 5 (3)
    • 65 kg x 5 (2)
  • Z Press
    • 50 kg x 4
    • 40 kg x 8 (2)
  • Superset Hammer Curls/EZ Bar French Press
  • Face Pulls
    • 20 x 3
  • Shoulder Flys
    • 12 kg x 12 (3)

Tue Feb 21

  • Front Squat
    • 40 kg x 5
    • 60 kg x 3
    • 80 kg x 3
    • 85 kg x 3 (3)
  • High Bar Back Squat
    • 90 kg x 8
    • 80 kg x 8
    • 60 kg x 8
  • Split Leg Squats
    • BW x 10
  • Superset Ab Roller Crunches/Hip Thrusters
    • 10/20 x 3
  • Back Crunches
    • 15 x 3

Struggling with squat depth, and I’ve started filming my lifts in order to police my form a little more rigorously. I have been stretching every night to try and open up my hip flexibility, and it is helping. Slowly but surely.

Thu Feb 23

  • Incline Bench
    • 40 kg x 5
    • 60 kg x 5
    • 70 kg x 8 (5)
  • Inverted Rows
    • 12 x 3
  • Lat Pulldowns
    • 15 x 3
  • Superset Hammer Curls/Tricep Ext.
    • 15/15 x 2
  • Plank 1 min x 2

Sat Feb 25

  • Farmers Walk (weight per hand, 25 m course, 2 lengths)
    • 57.5 kg x 2
    • 67.5 kg x 2
    • 77.5 x 2
      • dropset: 57.5 kg x 2
  • Farmers Pickups
    • 87.5 kg
    • 87.5 kg + 10 second hold
  • Log Press (32.5 kg log)
    • 52.5 kg x 3 (2)
    • 62.5 kg x 2
    • 72.5 kg x 1
    • 82.5 kg x 1
    • 72.5 kg x 1 (3)
  • Floor Press
    • 50 kg x 10
    • 80 kg x 5

Weighed in at 110 kg for my event day, which is a little more than I’d like to be. So I am focusing on incorporating more cardio into my active recovery, as well as increasing the intensity and volume of my training session. But besides being a little heavier, everything is feeling good.

Sat Feb 26

  • Conventional Deadlift (15 kg light bar)
    • 65 kg x5
    • 115 kg x 3 (5)
    • 120 kg x 1 (5)
  • Snatch Grip
    • 95 kg x 3 (4)
  • Stiff Leg
    • 65 kg x 5 (2)

Meant to do my deadlifts after I finished with Event training, but I was absolutely gassed, so I went back and did them the day after.