OrderInChaos wrote: ↑Sun Aug 12, 2018 10:36 am
It's too bad you stopped logging, man, your approach interests me. Are you still boxing as well?
Hi OIO, thanks for checking in. I haven't boxed in almost 18 months because of a car accident where I herniated 3 discs and damaged my left shoulder-arm nerve. Barbell lifting is a way to stay active and undo some of the damage caused by sleep deprivation and lack of physical activity. And although I haven't had any pain in my daily life for the last couple of months I can still trigger my back very easily and just doing a couple of pushups or light 1 arm overhead presses makes me loose feeling in ring finger and little finger of my left hand. So I stick to the doctors recommendation to not do anything that aggravates my injury for about 48 months.
OrderInChaos wrote: ↑Sun Aug 12, 2018 10:36 am
I'm looking for a nice way to incorporate lifting and some max strength gains with calisthenics/PT demands while also getting started with a local Judo coach... something like ES/EES which basically informally autoregulates a lot of the lifting stress seems pretty valuable at least as a way to not become a total limp dick while running mileage and pursuing other goals.
Could work, but as far as I understand Dan John EES is a simple, and pure strength focus for athletes that should be alternated with a hypertrophy focus or something more sport specific.
So you could probably do any program that leaves you enough energy to do other things. Lifting 5 days a week also means that you have to change, warm up, shower and change again 5 days a week just to get the barbell stuff done. So you might consider how much extra time that takes up in your chase and if you couldn't get some of your other stuff done in that time if you only trained 2-3 times a week.
A simple auto-regulated DUP approach I found a few weeks ago could work for you:
Day 1: 2 sets of 8, 1 set AMRAP (same weight for all 3 sets)
Day 2: 2 sets of 4, 1 set AMRAP (same weight for all 3 sets)
Day 3: 2 sets of 6, 1 set AMRAP (same weight for all 3 sets)
If you get at 1-2 more reps than on your previous 2 sets you add 2.5 pounds to your work sets. If you get 3 or more extra reps 5 pounds.
If you are doing judo, running and calisthenics you might want to split things up or spread it out a little bit.
Instead of 3 whole body workouts a week you might only do 2 or even switch to an upper/lower split 3 days a week so you can add some sweet bi- and triceps.
Week 1, Day 1: sets of 8
Week 1, Day 2: sets of 4
Week 2, Day 1: sets of 6
Week 2, Day 2: sets of 8
...
Or...
Week 1, Day 1: LB sets of 8
Week 1, Day 2: UB sets of 8
Week 1, Day 3: LB sets of 4
Week 2, Day 1: UB sets of 4
Week 2, Day 2: LB sets of 6
Week 3, Day 3: UB sets of 6
Just some ideas. If you have a bunch of other things to do you probably will be forced to lower your expectations anyways
OrderInChaos wrote: ↑Sun Aug 12, 2018 10:36 am
Also, have you seen the sleep article in Drafts on this forum, and have you experimented with very low dose melatonin? The 250-400mg, 4-6 hours out advice has really helped me out vice the 1-3g 30-60min before that my sleep clinic prescribed, and I was allegedly a mild apnea case about 6 months and 20 pounds heavier ago. Sleep is fucking vicious man, hope you're still doing at least 6 or so a night.
Thanks, the last couple weeks have been tough with the heat but i got 5-6 during the work week and 8-9 on weekends. Next thing I will try is to get a sleep study done. I have tried a lot of things and so far the only thing that gets me a solid 8 hours of sleep is hard stuff like benzos.
OrderInChaos wrote: ↑Sun Aug 12, 2018 10:36 am
KyleSchuant wrote: ↑Mon May 14, 2018 9:30 pm
ES is a good approach, topfen. You should continue logging to show people something different to both SS and the RPE stuff.
Agreed, I'm definitely interested in seeing how it would look. I've read "even easier strength" and the 40-day article between Pavel's and Dan John's sites. I'll grab the book at some point, but does "Easy Strength" deviate much from the
even easier article?
Also, is your personal affinity for weighted carries/farmer walks somewhat driven by Dan John's discussion of them? Not trying to speak derogatorily, rather it seems like an interesting sort of parallel between your novice advice found variously on here and DJ's stuff.
The book easy strength is a book on strength training in general written by Pavel and Dan John. It is not about the "easy strength" approach to strength training per se. Common and understandable misconception and will probably leave you disappointed if you wanted to learn more about that approach. And although I found it interesting it is formatted in a horrible way and a lot more confusing than it needs to be.
If you are interested on what Dan John has to say look up his 4 quadrants.
And yes, I am still training ES-style. But thanks to 17 days of 33°C/90°F and under 6 hours of sleep I had to deload quite a bit because I was constantly sore and waking up with cramps.
I basically alternate between 2 weeks of FS, incline bench, conv. deadlift and lat pull and 2 weeks of rack FS, overhead press, rack snatch grip deadlift and barbell curl. Warm Up is just a couple goblet squats and swings (my gym got KBs!). For loaded carry I either do farmer's or suitcase walk and I grab whatever dumbbell I feel like and give it a solid effort. Instead of ab wheel roll outs I just do a set of leg raises because my gym doesn't have an ab wheel. Depending on my mood and whether my GF wants to head home I might go for an easy run on the treadmill afterwards.
As I said, the last 3 weeks were kinda crap. But I am willing to give this approach more time because I am curious myself to see how much you can get out of it.
