Training Blog

Organised gestures, which is to say ritualised and codified gestures, are not simply performed in ‘physical’ space, in the space of bodies. Bodies themselves generate spaces, which are produced by and for their gestures. The linking of gestures corresponds to the articulation and linking of well-defined spatial segments, segments which repeat, but whose reputation gives rise to novelty…some strictly defined gestures, such as those associated with sport or war, produced their own specific spaces..’ (Henri Lefebvre, Spatial Architectonics, The Production of Space, Blackwell, Oxford UK & Cambridge USA, p. 213)

Ali Gym Rings drawing with chalk 2

2nd January 2016

I learnt a new word today Gymtimidation. I realise I do feel that at times, like many gym goers I imagine, but the people who work in the gym help to make it less often than it might be and if I feel it I also just take a deep breath and go anyway. I plug in my headphones and set to working out, once I get started I am okay. And it is rare for me to feel it these days, especially when I am in full swing and going most days.

Today I got back in the swing, after all the festive food and days doing other things, with my new work out from my Personal Trainer, J.O. And it is a good, hard work out. I felt so energised afterwards. Totally back to it. Day 1…I did the Bench Press, with 34kg though, and went to the highest reps. Except with the back lunges, if it means 6-10 each side. I did 6 reps each side…My body felt great. Always I perform lots of dynamic stretches in between and deep starches after weight training to keep my muscles long and flexible for moving.

DAY 1
1
BENCH PRESS
33.5KG
X 3-5
5 SETS
2
CHEST FLY
6KG
X 6-10
3 SETS
3
SQUATS
62.5KG
X 3-5
5 SETS
4
BACK LUNGES
10KG
X 6-10
3 SETS
DAY 2
1
DEADLIFT
70KG
X 3-5
5 SETS
2
STIFF LEG DEADLIFT
18KG DB’S
X 6-10
3 SETS
3
OVERHEAD PRESS
26KG
X 6-10
3 SETS
4
PULL UPS
RED BAND
X 3-5
5 SETS
The gymnastics club left a message to say I have a space in the gym class!

30th December 2015

Over the festive period I have managed not to overdo the consumption of rich foods. I have kept portions moderate and chocolate eating to a minimum. The gluten free Christmas cake I made has almost gone… I have drunk only very small quantities of red wine occasionally, half a glass with a meal, once a day and not every day. Training wise I have kept it going at a good pace, slightly below usual though. So I feel a little sluggish and slightly heavier than usual but I think I will be able to train that off quickly.

Today I had my first personal Training session for almost 4 weeks. It is nice to get back into the training proper. We checked my one rep max on squats and bench press. Which I think is 68.5kg and 38.5kg respectively.

New program to be posted on my weight training page.

7th December 2015

Weight training has gone into Intermediate Strength Training (see Weight Training page for details). Having done Day 1 and Day 2 workouts once through my body can feel it is a progression in terms of weight challenge and not as demanding as full on Strength Training. The higher reps than strength training make it a different challenge. I am managing to keep to the higher reps. I like that challenge, to aim high.

I have been researching grip training and whether to use grips or straps which I did do for the first time last week for the last 3 reps on my last set of deadlifts. The consensus seems to be that use your own grip if you can, Progress up through if needs be to using an alternate direction grip and then a hook grip and then straps. Training involves using thicker bars, using towels or bigger bars or special wider grip fittings, one handed barbell deadlifts and also, when doing your deadlifting routine holding the last lift as long as possible and then putting it down slowly.

I managed my new program using double handed grip mainly and then using alternate direction for the last 2/3 reps on the last 2 sets. Something to work on.

Body weight wise I have put on 4 kg since Summer 2014. Which is all muscle. First thing in the morning my weight is around 58.2-58.9KG. So I am generally deadlifting and squatting above body weight now and bench pressing over half my body weight.

IMG_0571

25th November 2015

A check through technique for the Deadlifts. To illustrate progress, in September, I was lifting 60KG Deadlifts 1 x rep, now I am doing 8 comfortably x 4. This is above body weight by 2kg. Having gained 4kg in weight since end of Summer 2014. It has gone into denser muscle tissue. I am beginning to feel strong. My Personal Trainer said it was getting into elite lifting.

Also set a new warm up with kettle bells, 8kg, 16kg, 24kg for 30 secs bursts. And a stiff leg deadlift for warm up with 30kg using the Olympic bar.

Also a technique for when fatigue sets in for pull ups, to bend the elbow slightly whilst the upper arm stays straight at the bottom of the pull up.

21st November 2015

A change in tempo for the weight training. Going to Middle Hypertrophy. Hitting slightly higher weights than for the work out designed to give the joints a rest, and higher repetitions than for heavy weights when strength training.

Day 1

All exercises 4 x 6-8 reps

Bench Press 31kg
Chest Fly 6kg
Squats 55kg
Back lunges 10kg
Day 2

All exercises 4 x 6-8 reps

Pull ups purple band (takes less body weight than green band)
Bent over Row 35kg
Deadlift 60kg
Stiff leg deadlift 18kg dumbbells
November 2015

Taking a break from strength training and doing lower weights and higher repetitions to protect the joints. Also doing ‘circuits’ so a short one minute break between two exercises such as pull ups and bench press and 4-5 sets of each. Repetitions 8-12. Trying to hit 12 each time.

Karate, improving Round House kick to get the twist of the foot and the side on stance to flick the leg out and in. Improving according to my teacher (Sensei). He is the highest level in my form of karate in the world, can’t believe how fortunate it is that he teaches at my local club.

October 2015

Power is developing.

Yellow belt in karate (October 2015), learning knife defence and attack. Effective moving, in to attack out to avoid. Starting to work with a female partner and taking a Kata course.

Boxing, practising sequences of punches and foot work front ,back, left, right and around. Sliding the feet keeping it light. Getting more powerful. The cross is strong in particular.

Ballet, barre and floor.

Weight lifting still strength training

Squats to 66kg

Deadlifts to 75 kg

Bench press to 41kg

Pull ups purple band.

Gym on hold as I search for a studio space to put my Rings in and sit on the Gym Club waiting list.

Diet, need to increase protein, fast acting carbohydrates and good fats after a work out as I am leaner and have lost a bit of weight. I have a high power to muscle ratio, the physiotherapist says.

Back to strength training (Sep 2015)

Deadlifts up to 70kg

Squats up to 60kg

Bench press up to 32.5kg and building…

Pull up leading to 2/4/ body weight

Plus accessory moves

Strength Speed Power

Day 1 Strength & Power

Bench Press 37.5KG All exercises 5 sets of 3-5 reps

Pull ups body weight – red band Tempo = 3 down, 2 pause, 1 up

Squats 55KG Rest 3 – mins between sets

Day 2 Speed & Power

Bench Press 25KG All exercises 4 sets of 10+ reps

Pull ups body weight – purple band Tempo = 1 down, 1 up

Squats 40KG Rest 1-2 mins between sets

Deadlifts 50kg

WEEK EXAMPLE
M- DAY 1
T- REST/ACCESSORY EXERCISES
W- DAY 2
T – REST/ACCESSORY EXERCISES
F – DAY 1
S – REST/ACCESSORY EXERCISES
S – DAY 2

IMG_0231

Circuits.

Time to take a break from strength training for a couple of weeks. This is part of, a ‘life long lifting’ strategy which protects the joints in the long term.

Also, starting to run to shed a little weight ready for body moulding. 2/3/ times a week. Keep the diet clean and as it is. Keeping the protein up a little. Cutting out salt. Drinking water. Pre work out snack, peanut butter on apple wedges. Post work out, soya milk and organic probiotic yogurt mixed together. And an orange, peanut butter or chicken rice cake and a banana.

Now I am a member of my Karate club, training with them once a week currently.

EXERCISE
WEIGHT

30-45 SEC REST BEWTEEN EXERCISES

3-4 CONTINOUS SETS PER PAIRS ( A,B,C)

6-10 REPS PER EXERCISE
DAY 1
A STRAIGHT ARM PULL DOWN 7.5KG
B PURPLE BAND
C TRX ROW

A CHEST FLY 6KG DB’S
B BENCH PRESS 27.KG / 12KG DB’S
C
CLOSE GRIP

BENCH PRESS
20KG ( JUST BAR)
DAY 2
A ALT BACK LUNGES 6KG DB’S
B SQUATS 40KG
C DB SLD 16KG DB’S
Update for the bench press is to take a halfway push , then a full push and repeat 6-10 times.

Boxing training. Jab, cross, upper, hook are the punches I am practicing. Also learning how to strap the bandages on my hands. The stance, weight onto the back foot, relaxed upper body, the guard up, the rhythm & correct twist, core strong. Learning sequences of punches now, eg. jab, upper, hook, cross. And in the studio I have slung a wire circle from a beam with a gym ring strap, the circle is about the size of a small port hole. It is to punch through to help me practice centring my punches. Using the shoulder to protect the face when throwing a jab or cross.

Ali boxing training in studio

The latest workout is the start of an intense period of training leading up to the Body Sculpture program. Work starts sometime in September.

EXERCISE WEIGHT
30-45 SEC REST BEWTEEN EXERCISES A&B5 CONTINOUS SETS PER PAIR6-10 REPS PER EXERCISE

A – SLOW STRETCH + HOLDS

B – FAST TEMPO
A STRAIGHT ARM PULL DOWN 7.5KG
B PULL UPS PURPLE BAND

A CHEST FLY 6KG DB’S
B BENCH PRESS 27.KG / 12KG DB’S

A ALT BACK LUNGES 6KG DB’S
B SQUATS 40KG

A DB SLD 12KG DB’S
B DEADLIFTS 50KG