Jake WIT: 23-30 Mar

Jake WIT: 23-30 Mar

Summary:

This week was a mixed bag. What is it like training with fucked up hormones? Not ideal. Energy levels have been crazy up and down.

This week I started training a flexibility goal that same way someone would attack a ‘more serious’ squat goal: I want to be able to do the side splits.

Why? Because it’s impressive af. And the improvement in flexibility will help all the other things I like to do.

When it comes to goal setting you need a reason to do it that’s actually compelling. Doing things because you “know it’s good for you” might get something going in the short term, but the initial motivation will quickly fizzle out.

Sometimes I like showing off. Side splits are hard to do, and impressive af. The fact that they’ll help other things I love to do (squats, deadlifts) is a nice add-on, but by itself clearly not enough to get me take flexibility seriously.

But the opportunity to humble brag? That’ll keep me going.

Saturday 23

Sit-rep: Aching. Low energy. Bad mood. Interesting dichotomy listening to heavy music while doing long stretches. Attack your flexibility!

Prep work:

Roll out feet, ankles and calves. 3×10 ankle flexes each side. RDL with light weight and 2-3 second pause at bottom and half way. Warrior stretch for hips, thoracic stretch over a foam roller, shoulder dislocates and a deep, deep delt and chest stretch.

Workout:

FS-L 1 minute on, 2 minute rest x4, 3 minute on 2 minute rest x3
SS 1 minute on, 2 minute rest x4, 3 minute on 2 minute rest x3

This is farking painful.

Sunday 24

Sit-rep:

I thought I felt flat yesterday. Far out. Literally zero energy. Only here because we don’t have a tv.

Prep work:

Fuck that.

Workout:

FS-L 1 minute on, 2 minute rest x4, 3 minute on 2 minute rest x3
SS 1 minute on, 2 minute rest x4, 3 minute on 2 minute rest x3

Nothing wrong with jumping straight into an intense stretch without prep, right?

(Wrong. Do as I say, not as I do…)

Flexibility training like this is super, super intense. I sweat as much training the side splits as I do anything else, eyes on the clock counting down the last ten seconds so I can end the discomfort.

I got this way of training from Jujimufu, that frizzy-haired hyper-active guy you’ve probably seen on instagram doing the sidesplits between two chairs while overhead pressing.

When was the last time somebody told you to take phenibut, drink coffee, blast loud music and sniff an ammonia inhalant while training for the splits? Nobody thinks of flexibility this way.

Monday 25 – SQWWAAAAAATS!

AM

Squat day is my favourite.

Sit-rep:

Energy levels have boomed. I’m pumped to train, blasting Rob Zombie and looking forward to blasting it hard in the gym.

As soon as I’d finished the main set of back squats my energy level plummeted. I persevered

Prep work:

Ankle routine, hip routine. Back squat, ramp weight up to working weight.

Workout:

Back Squat 4/3/2/2
Front Squat 5/5/5
Superset:
Leg Curls 8/8/8/8/8
Bulgarians 10/10/10/10/10 e.s.

We all know and love squats, right. Right? RIGHT?! Generally my programs follow a “main site”, “assistance set” (with a same but different exercise, i.e. front squats) and a superset of accessory movements.

Normally it would be Glute Ham Raises (which are one of the very best exercises you can do), but seeing as my shin is still in pieces, that’s off the menu and it’s Lying Leg Curls with a band for a while.

PM

Splits routine, same as Saturday/Sunday. This time right leg forward.

Tuesday 26 – Bench

Sit-rep:

Bench day is only my second least favourite. I’ve done maybe 30 sets of bench press in my entire life, and it shows. The NBN is out this morning, so no work’s getting done. Off to the gym at 6 instead! Brain is moving slowly, and energy is poor. At least it’s bench day – I can’t lift heavy any way!

AM

Prep work:

Does a couple of banded distractions and some press ups count as prep?*

Workout:

Bench 4/3/2/2
Superset:
Decline DB Bench 10/10/10/10
Chin Ups (pronated) 12/12/12/12
Superset:
Sled pulls 20m
Deficit Press Ups (legs elevated) 20/20/20/20

I did the bench. That’s about all I have to say about that.

PM

Little strongman circuit. Bodyweight ball to shoulder, one-arm farmer carry at bodyweight, sled plank pulls front and side (really hits rotational strength and core). 5 rounds of this. I probably warmed up but I can’t remember what I did. See AM prep work.

*No.

Wednesday 27 – DEEEEEEADS

Sit-rep:

Deadlift day fills in the hole in my heart made by the necessity to bench the day before. Feel good today. Not amazing, but noticeably better.

AM

Prep work:

Footage not found.

Workout:

Sumo Deadlift 8/7/6/5/4
Superset:
Snatch Grip Deads 8/8/8/8
Seated Row 8/8/8/8

Back Extension 15/15/15/15

I hate snatch grip deads as much as I love sumo deads. Whomever thought of that exercise was clearly a crossfitter.

PM

CrossFit wod!

In partnership, one partner does shuttle 10x runs. Meanwhile partner two does 12 push press @45kg, 12 Toes to Bar, 12 Burpee box jumps. When partner one is finished you swap, and continue on where partner two stopped.

My lower back tightened up almost instantly on this. Dzl (the owner of CrossFit Warrnambool) showed me something revolutionary – when you kip you’re supposed to lift your legs when your swing is BEHIND the bar. Back pain disappeared instantly. Yay Dzl!

*No.

Thursday 28 – Rest Day.

Yes, I took a day off. Got a haircut. It might seem strange to see me write “low energy” every day yet still do two sessions a day.

Honestly, the intensity I’m able to put out at the moment is so poor that twenty sessions a day wouldn’t be taxing.

Oh, I did the Legendary Flexibility stretch routine. Does it still count as a rest day?

I’ve noticed that my glutes are FIRED THE FUCK UP when I train the side splits. It’s probably because they’re working quite hard to protect my groin when I’m making it do things it doesn’t want to.

If you struggle to activate and use your glutes, try doing some sidesplit training!

Friday 29

Sit-rep:

I guess you’d call this an accessory day.

AM

Prep work:

Footage not found.

Workout:

Superset:
Bulgarians 8/8/8
Neutral Pull Ups 8/8/8 L-sit

Superset:
KB Step Ups 10/10/10
Strict Press to overhead walk 8/8/8 40m walk each set

Superset:
Prone T max/max/max
Prone A max/max/max

If you’ve reached a point where you can comfortably pump out 10-15 bodyweight strict pullups, there are interesting ways to make them harder. You can add weight via a belt. You can get fatter, which is more fun. Or you can use leverage.

Put the maccas down. Sitting in an L-sit makes pull ups MUCH more challenging, and works your core hard, too. Win win.

Prone Ts and As are two of those stupid exercises where you think it can’t possibly be doing anything, but you add a 500g/1lb weight to it and it crushes you.

PM

Drove to Ballarat for Project Ski/Row weekend at Perfit!

Saturday 30

Sit-rep:

Project Ski and Project Row all day at Perfit. I don’t know how Jane keeps her energy up through these, I’m dead!

I did the squat session from Monday at the Ballarat Aquatic Centre.

I cannot overstate how much I loathe this kind of gym. 300 machines and not enough weight plates. A girl was doing one leg 4kg kettlebell RDLs in the squat rack because it has a mirror.

I didn’t feel great but managed to pull out a decent enough session. There’s one good thing going for these gyms: leg curl machines.

Sunday 31

Sit-rep:

Tired. Frustrated. Irritable. Must be bench day. See Wednesday.

Today was the Performance Project and Certification. 7 hours non-stop. Glad I got the workout in early because there’s no way I’d’ve managed anything after that!

That’s the end of week 1!

Sound off in the comments below if you have any questions, or suggestions. Like the format? Hate the format? Let me know!

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