Training - Tuesday 31st July 2007

Warmups
Treadmill: 20mins mod/hard
Pullapart/Pulldown: px12x3
Smiths benching: 20x12x3

Accessory
Ballistic bench: warmups, 40x3x3, 45x3x3, 40x3x3
Plyometric pushups: 0x3x3

Supplementary
Front squat: warmups, 115x1, 125x1, 135x1, 120x1, 130x1, 140x1
Sumo deadlifts against 2 purple bands: warmups, 100x3x4

Notes
Not a bad day, not as quick as I would like, but OK. Plyometric technique was better than last week, but I was feeling relatively good.

Training - Monday 30th July 2007

Warmups
Pushdown: 2px12x3
Rows: 2px12x3
Sidebends: 2px12x3
Pushups: 0x12x3
Pullapart:pulldown combo: mx12x3

Accessory
1board: warmups (fullrange paused), 185(407)x1, 195(429)x1, 205(451)x1, 190(418)x1, 200(440)x1, 210(462)x1
MG Bench (paused): 100x8

Supplementary
Rows: warmups, 140x3, 147.5x3, 155x3, 142.5x3, 150x3, 157.5x3
Chinup: 0x1, +10x1, +15.5x1

Notes
Good day, bar speed was good, groove was good. Cut short due to last minute meetings.

Training - Friday 27th July 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3
Facepull: 2px12x3
Pushup: 0x12x3

Accessory
2board: warmups (fullrange, paused), 210x2x2, 212.5x1, 212.5x2
Paused Med Grip bench: 100x8

Supplementary
OH Shrug: 20xlots

Notes
Early a.m. sucks when you are tired. Boards were OK, nothing great. Was meant to be 212.5 for all sets but I had dropped it with being tired etc. The first set at 212.5, my wrap popped undone at the bottom of the first rep so it threw me off and I called it at one rep. 212.5 is a new rep PR.

Training - Tuesday 24th July 2007 - video

Training - Tuesday 24th July 2007

Warmups
Pushdowns: wpx12x3
Rows: 2px12x3
Pulldowns: 2px12x3
Smiths Bench: dmx12x3

Accessory
Ballistic Bench: warmups, 40x3x8
Plyometric Pushup: 0x3x4
Box jumps: warmups, box x3, box+2mat+Platform:0x2x6

Supplementary
Front squats: warmups, 122.5x2x3
Improvised Tarp bar deadlifts: 50x8, 80x8, 110x8

Notes
Got some clips of today so will post them up later. Didn't feel quick today, but it was OK. The clips show that during plyo pushups I am bending in the middle, which I don't want to.

Training - Monday 23rd July 2007

Warmups
Pushdowns: 2px15x3
Starm rows: 2px15x3
Pulldown abs: 2px15x3
Pushups: 0x12x3
Kelso Shrug: 2px12x3

Accessory
1board: warmups (full range paused), 187.5(413)x3x5

Supplementary
Bench+looped under Mini: 100x12, 60x12
Bb Row+dble Purple: warmups, 100x3, 120x3, 130x3
Bb Row: 130x3, 140x3, 150x3, 100x8

Notes
1board was a comfortable, third set was the best. The fourth set almost felt like I had a shirt on, as the movement almost felt like a 2parter. Final set sucked, cos I chatted for a bit to a couple of people and that was enough. Rows felt heavy, but they went OK in the end. Not quite at my old best on these, but its getting up there.

Training - Sunday 22nd July 2007

Supplementary
Cycle: 20mins moderate/light
Wide L Flyes: mx12x3
L Flyes: mx12x3
Stretching etc

Notes
Quick, late, evening workout. Cardio and shoulder stuff.

Training - Friday 20th July 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3
Facepulls: 2px12x3
Band abs: 2px12x3

Accessory
2board: warmups (full range), 195(429)x4, x3, x3, x3

Supplementary
Inverse rows: 0x8x3
Shrugs: 100x8, 140x5, 180x3
Treadmill: 10mins light

Notes
Very tired today, I had to train in the morning and I have been run down all week so this was hard. Couldn't maintain position or air on the boards so I stopped at the 3rep mark, much harder than it should be. I need to add back more cardio so I can eat a bit more and maintain weight loss, as by Friday I am feeling very drained.
Inverse rows for Will Heffernuffle...

Training - Tuesday 17th July 2007

Warmups
CG bench+Ext combo: 32x12x3(each way)
Oh Shrig: 32x12x3
Standing row: 54x12x3
Oh L Flyes: 12x12x3

Accessory
Ballistic bench: warmups, 40(88)x3x9
Plyometric pushup: 0x3x3

Supplementary
Front squat: warmups, 112.5x2x5
Hang Snatch grip High Pulls: warmups, 100x3x3

Notes
Was a relatively good day, but hard doing the whole body stuff. Feeling relatively beat after that.

Training - Monday 16th July 2007

Warmups
Pulldowns: 2px12x3
Pushdowns: 2px12x3
Facepulls: 2px12x3
Pushups: 0x12x3

Accessory
1board: warmups (fullrange), 172.5(380)x4, x4, x4, x4, x4, x4

Supplementary
Bb Row +dP: 100x4x6, add another dP, 100x4
Treadmill: 10mins moderate

Notes
I was still feeling the Friday workout because I did not have enough sleep over the weekend, but it went very smoothly. 1boards were easy, and I was wondering before hand if it was going to be too light, and it possibly was, but it still was working. Rows were good, and the way 10mins of walking felt means that I haven't done enough of it recently. Stupid ankles.

Training - Friday 13th July 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3
Pulldown abs: 2px12x3
Facepulls: 2px12x5

Accessory
2board: warmups (full range), 172.5(380)x6x3
Deficit deadlift+2dble purple: warmups, 200(440)x1, 220(484)x1, 230(506)xmiss
Deficit deadlift: 230x1

Supplementary
Overhead shrug: 60x12x3

Notes
Had most of the week off, and this was a 'down week'. The board presses were ok, but the deadlifts were good. A 10kg PR with the deficit+2dp, and just missed a 20kg PR at the top.

Research Watch

Reference
Øyvind H, Therese FM , Truls R. The Effect of Meal Frequency on Body Composition during 12-Weeks of Strength Training. Annual Congress of the ECSS. Jyväskylä, Finland, 2007.

Abstract
Human trials on the effect of meal frequency on body composition are scarce. Short-term studies show increased rate of protein synthesis immediately after intake of amino acids (1), and frequent meals are shown to aid in the preservation of lean body mass when dieting (2). Consequently it could be hypothesised that in response to strength training, more frequent meals will give larger muscle mass accumulation and lower fat mass (FM) than fewer meals. The purpose of this study was to compare the effects of 3 vs. 6meals per day on changes in body composition in young men and women performing strength training over 12 weeks. Men (n=33) and women (n=15) aged 21 to 35 with at least one year of previous strength training experience were randomly assigned to either a 6 meals a day group or a 3 meals a day group. The prescribed total dietary intake in both groups was equal and calculated to give a positive energy balance of approximately 1200 KJ/day, a protein intake of 1.5-1.7 g/kg/day and a carbohydrate intake of 5-7 g/kg/day. During the training period the dietary intake was controlled by repeated 24-hours recalls. All participants performed the same strength training program, training four times per week, giving each muscle group one heavy session and one light session per week. In the heavy sessions, training intensity varied between 10 and 3 RM sets, and 3-6 sets were performed in each exercise. Determination of body composition was performed with DEXA at the beginning of and immediately after the training period. A total of 16 men and 11 women completed the project. After multiple regression analysis the 3 meal group had a significant greater gain in lean body mass (LBM) than the 6 meal group when adjusted for gender and energy intake (p=0.04), when adjusted for gender and protein intake (p=0.03), and when adjusted for gender, protein intake, carbohydrate intake and fat intake* (p=0.01). (*: Fat intake in g/kg body weight/day showed significance on LBM, p=0.03). No significant differences in regional changes in LBM were observed, although there was a tendency towards a greater gain in the three meal group. There were no significant differences in change in fat mass (FM) between the groups, but a tendency towards a greater gain in the three meal group, 7.33% (-5.23, 19.90), p=0.24. The three meal group had a 2.87%(0.62, 5.12) larger weight gain than the six meal group, p=0.01.The participants had a 2.31% (0.83, 3.79), gain in bone mineral density of the spine during the twelve weeks of strength training, p<0.01, class="blsp-spelling-error" id="SPELLING_ERROR_9">LBM from strength training.

References:
(1). Rennie, MJ., Bohe, J., Wolfe, RR. Latency, duration and dose response relationships of amino acid effects on human muscle protein synthesis. J Nutr 132(10):3225S-7S, 2002.
(2). Iwao, S., Mori, K., Sato, Y. Effects of meal frequency on body composition during weight control in boxers. Scan J Med Sci Sports 6:265-272, 1996

My Thoughts
I don't usually put a lot of effort into abstracts or conference presentations due to the inability to pedantically go through the experimental methodologies. But this abstract was relatively interesting.

Typically the bodybuilding/fitness crowd is told to eat 6x per day to achieve their goals, because you have to provide a constant supply of protein to "feed the machine". Of course, this type of effect has not been studied in the past, but typically we have relied on the research in untrained individuals showing no difference on body composition with meals 3 or 6x per day in untrained subjects.

But this trial produces an interesting response, and while the abstract doesn't show a lot, its quite amusing to see a potential benefit going towards the group consuming their food over three meals, rather than six.

I suspect while the goal was 1200kj extra, the effect may be ultimately due to a small, non-significant, variation in energy intake (Cannot confirm this as there is not enough information in the abstract). Even if this is the ultimate cause, it would just show the style of eating that allows the most food intake will equate to the best gains.

Training - Friday 6th July 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3

Accessory
2board: warmups, 210x1, 230xmiss
3board: 230x1, 245xcouldntliftoff
Medium grip bench: 180x1, 190x1, 200xmiss, 100x12

Notes
Absolutely pathetic day. I knew from the start it wasn't going to work, lifts were slow, everything felt off. Things to fix for next cycle.

Training - Tuesday 3rd July 2007

Warmups
Giantset
Pushdowns: 2px15x3
Facepulls: 2px15x3
Fatman Pullups
Pulldown sidebends: 2px12x3 per side
Pushups: 0x12x3
Starm pulldowns: 2px12x3
Kelso Shrugs: 2px12x3

Accessory
Ballistic bench: warmups, 40(88)x3x9

Supplementary
Front squats: warmups, 100x2x4
Cuban press: 20x12x3
Overhead shrug: 20x12x3
Stretch

Notes
Quick day. Ballistic benches were better, front squats were with a bent bar so they were OK, not great. Trained relatively late in the day due to other things going on

Training - Monday 2nd July 2007

Warmups
Giant set
Pushdowns
Facepulls
Pulldown abs
St arm Pulldown
Kelso Shrug
Pushups

Accessory
2board: warmups (fullrange), 192.5(424)x3x3
Med grip Paused bench: 100(220)x12

Supplementary
Row+dble Purple: warmups, 100x3, 120x3, 130x3, drop band, 130x3x2
Stretch

Notes
Not a great day, but completed. Upperbody still feels tired from Fridays session, even though I slept reasonably well throughout the week.
Back work felt good.

MotoGP 2007 - Assen

Rossi starts in 11th place,

Knocks Ten places off that and finishes with a

This is an important win for Rossi, to come from that far back as 11th and break Stoner by nearly 2 seconds, and has to be a demoralizing position for Stoner to be in.

Will be interesting to see the quotes from this.

On to Germany and USA.