Thursday, December 10, 2015

2015.12.10 The Importance of Practice

I've been thinking about my powerlifting program and a bit stressed that
... I've missed a few workout sessions
... I missed my planned lifts several times--likely due to an overambitious 1 rep max
... I have my first powerlifting meet end of January and can't seem to stick to a program

Today was different. I went to the gym tonight, an "off" day. I went to train not because I had to, but because my body wanted to. 

Also, I decided to shift my mindset. While I'm "working out" and "training", my goal today was "practice". I recently read a profile on Alastair MacNicol, who will be running the powerlifting meet in January. I resonate with his training philosophy:
I treat powerlifting like a skill, one that has to be practiced in order to be mastered
With the simple goal of practicing this skill, I went into the gym with resolve. I was more mindful of my movement, even my walking and posture. I felt focused, yet peaceful. Here was today's practice:
  • 3 min run on treadmill. Increase speed every 30 s if comfortable. With the increased speed, focus on staying relaxed, efficient and strong.
  • Pistols 3x5. Execute with proficiency and control.
  • Back squats 3x5 @ 135 lb. Move with intention. Practice staying tight. 
  • Pull-ups 3x5. Sub-maximal reps and full control. Focus on power on the way up.
  • Turkish get-up 1x5 10 kg. Focus on control throughout the movement.
  • Kettlebell practice 1x10 one-arm swing, 1x10 high pull, 1x10 snatch @ 18 kg.
Today, my goal was not to lift a specific weight, but to lift with intention and awareness. Of course, this is just one day. One step along a journey towards mastery. There are so many things I want to work on, let alone "master". To progress, I will start with one goal at a time. 

Now ... time for a cold rinse!

Wednesday, December 9, 2015

2015.12.09 Morning Coffee

I woke up this morning at 5:30 a.m. and walked over to the gym. Having missed my last two workouts, I took it light today.

5x3 Back Squats @ 185 lb
Kettlebell circuit


The past few days, I have been experimenting with "ice baths"--no ice, but used coldest available water. The mental barriers are slowly fading. The two benefits for me are:

  • improved recovery
  • instant wake-up!
I used to have a coffee first thing. Now, I've been having my cup of coffee around 10 a.m. Today's coffee is Tim Hortons grinds brewed with an Aeropress.


Most recent podcast: How Facebook’s #30 Employee Quickly Built 4 Businesses and Gained 40 Pounds with Weight TrainingThe Tim Ferriss Show

Key takeaways:
  • important routines: making your bed, read
  • take action, now. elaborate plans not required. start simply. start with your first client, subscriber, etc.
  • say no to things that do not align with your goal.
  • consider productivity apps 
  • stop wasting time, e.g. facebook newsfeed eradicator
  • start with simple hacks, e.g. increasing trackpad speed