Here are a couple of workouts in which I injected a little more volume than what I normally roll with. This is all done in an effort to prevent overtraining, while yet maintaining a relatively high training frequency which I both enjoy, and which my recovery ability can handle. And just to reiterate a point I’ve made before, I rarely train lower-body volume work in the gym, since I do so much biking and sprinting — which is, essentially, volume work taken to an extreme. My own n=1 experimentation has shown that lower-body volume work in the gym on top of biking and sprinting is counter-productive — too much of a good thing. That being the case, I’ll stick to hitting the ol’ wheels with dynamic, power and strength work while in the gym.
Friday (Efficient Exercise, Rosedale)
First up, a box squat/cable flye superset –
box squat, top of quads just below parallel (*safety bar): bar + 160 x 7; +180 x 8; +200 x 6, 6, 6
*I have no idea how much this bar weighs. It’s a locally-fabricated, heavy-duty, beastly thing is all I can say 🙂
cable flye (from a deep lunge position hold): 95 x 15; 110 x 15; 125 x 15, 13, 12
Then, an ab wheel roll-out/btn push-press superset –
ab wheel roll-out (on toes, minimal knee touch, full extension): bodyweight x 8, 8, 10
btn push-press: 135 x 10, 9, 9
Monday (Efficient Exercise, Rosedale)
clean-grip power snatch (from the floor): 115 x 5; 135 x 4, 4, 4, 4, 4, 4, 4
then a “volume” superset of bi’s and tri’s
barbell curls: 115 x 12, 12, 12
close grip bench: 185 x 10, 8, 9
Stress,and the ability to tolerate gluten
Recently, a client of mine reported that, for a couple of days following her first session with me, she felt particularly “wiped out”. This client is normally on an every 7th-day session frequency, and I utilize a to-failure HIT-like protocol with her. After inquiring a bit as to what she meant by “wiped-out”, it occurred to me that she was, more than likely, gluten intolerant; in addition to the normal indications of a particularly challenging workout (lingering muscular fatigue, a little less “pop”, possibly some muscular soreness), she told of some near flu-like symptoms. I asked if she thought she might have actually had a touch of the flu, and she said she didn’t think so, that the “symptoms” weren’t that extreme. I asked if she was gluten intolerant, and she indicated that she didn’t think so.
Now I align myself with the Robb Wolf camp in my belief that everyone is in fact, to some degree, gluten intolerant. In some people (and I believe, in my client’s case) that low-level intolerance — which has persisted undetected since childhood — has essentially become that person’s norm, or baseline feeling of what it is to be relatively “healthy”. This is somewhat analogous to people who have to live with some manifestation chronic, low-grade pain. However, when an unusual stressor enters the picture — in this case, a particularly rigorous workout (but it could be any stress; emotional, physical, psychological…), those “intolerance” symptoms manifest — or, more accurately, are brought to the forefront.
I asked this client to consider trying a gluten-free diet for a while (which is particularly easy to do in Austin, even when dining out), knowing that “gluten-free” is essentially “Paleo-lite” — 90% of a Paleo diet, without the wack (by mainstream standards) PR. She did just that, and subsequent to a following workout reported none of the same “wiped-out” symptoms.
I wonder how many more people out there would be more accepting of (or able to handle) extreme-intensity workouts, if only their diets could first support such endeavors?
Also, check out High Intensity Training and the Career-Oriented Trainee, over at the Efficient Exercise blog. Career success and fitness/health need not be mutually-exclusive pursuits.