Look at the contrast between these (my latest) two workouts; this is what I consider to be “Conjugate for the masses”. I do think it’s possible to blend power emphasis work with HIT/strength work and the more MetCon-ish/HIIT sessions as well — all within the same overall plan. Add a dash of some bodybuilding-like volume work and, well, we’ve got all the bases just about covered. For most folks, I’d place a premium (and therefore more emphasis) on strength, work which can be effectively and efficiently accomplished using various HIT methods. Work on these other physical aspects (or “strengths” as Louie Simmons tends to term them) can be feathered-in, though, quite nicely and, in my experience at least, without undo fear of overtraining.
Monday’s workout: a short and sweet superset here, followed by a little CZT work –
*Gunthor-style clean and jerks: 115 x 10; 135 x 7, 7, 7, 7, 7
rev grip pull-ups: bodyweight x 7; 45# x 7, 6, 6, 5, 5
No rest between sets or between exercises in the above superset. Then it was on to:
CZT horizontal chest press: 3 hyper-reps (a max negative followed immediately by a max positive effort; 3 reps in rest-pause fashion)
CZT horozontal leg press: 3 hyper- reps
*Werner Gunthor; Swiss shot puttin’ bad ass from back in the day. Possessed with the work ethic of a single-minded madman, and with a penchant for hellish training regimens. Cast from the same mold as Soviet Hammer-man Sergey Litvinov. These two exemplify the term “power personified”. Now, for what I call “Gunthor clean & presses”, check out the man himself demonstrating them at the 1:05 mark in this impressive clip. The clean and jerk is a great movement, no doubt — however, I like Gunthor’s method a bit better, due to the incorporation of a reactive catch/pressing motion. The Olys are great, but sometimes a derivative works better for athletic applications apart from the sport of Oly lifting itself. And yeah, the audio is in French (note to self: I should have paid a little more attention in school) — but damn, do you really need much of a narrative, here? Look out! Heavy duty explosive work ahead:
I followed that beauty up with a HIT beat-down on Wednesday at the Efficient Exercise downtown studio. Bouncing between the various Efficient Exercise studios allows me to pretty much do it all, in a weightlifting sense. The fact that I now live about 1 mile from Lehman high school (nice outdoor track!), and work in central Austin (with an abundance of parks) allows me to get my sprint on whenever I want…and the fact that I’m now in Austin means that, yes, I am smack-dab in the middle of fixie heaven 🙂 Needless to say, I’m never at a loss for a workout outlet. Here’s Wednesday’s dates with a HIT session:
Tru squat: (weight – 100, counter weight – 115, wide stance, 3rd pin, 4010 tempo) 15, approx. 15 secs rest, 15 – then immediately to:
Super-slow leg curl: 160 lbs x 10, approx. 15 secs rest, 12 – 4040 tempo
Nautilus Pec Dec: 110 x 10 ( 4040 tempo), then immediately to:
Nautilus chest press/crunch: 170 x 8 ( 4040 tempo)
Nautilus pull-over: 215 x 9 (4020 tempo), then immediately to:
X-Ccentric pull-downs: (20# midline add), 9 reps @ 5010 tempo
Nautilus shoulder lateral raise: 170 x 9 (2040 tempo), then immediately to:
X-Ccentric upright press: (no counter weight, no added weight) x 7 resp-pause singles (40×0 tempo)
Notice that a pre-exhaust methodology prevailed here. And yeah, so I preceded and followed that little jewel with a 5-mile, hard fixie jaunt. Needless to say, I slept well Wednesday night 🙂 …and I’m still feeling it a bit today.
A couple of items to check out:
Gut health, from NPR’s Fresh Air, with Terry Gross. We in the Paleo community are hip to the idea of maintaining an active an healthy gut flora, and the benefits of a Paleo diet toward that end. The mainstream is just starting to come around to the healthy gut flora concept, though they’re still years away (or so it seems) from connecting the dots between a Paleo diet and a rockin’, healthy gut. Can body fat levels be altered simply by altering gut flora? You bet; check it out.