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[Yuen 4] Minimum Effective Dose


Yuen

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Main Quest: Grow old but stay fit (same as last challenge :)).

 

I want to be able to travel and enjoy life with my wife when we are both old and grey. I will hopefully achieve this despite an increasingly busy work life by using a maintenance routine that requires on average about 5-10 minutes per day, yet creates enough 'stimulus' in the muscle to prevent atrophy. A so called minimum effective dose.

 

If I have more than 5-10 mins to spare then I will aim to progress in certain areas. But only if I think that I can maintain that progress as part of my 'maintenance' routine.

 

senior-hiking-adventure.jpg

 

 

Life Goal 1: Excel in my new job.

My new life starts Dec 2 2013 . It's hard to grade how one 'excels' in my profession. But my aim is provide a level of service that I would be happy if my family and friends were to receive it.

 

Fitness Goal 1: Follow a 'Minimum Effective Dose' maintenance routine.

If it only takes 5-10 minutes of my time per day, and there is no travel time, then there can be no excuses.

Will post the exact routine later.

 

Fitness Goal 2: Aim to progress on one arm chins.

If I have more than 5-10mins, then work on the OAC. My goal is to improve on my 1 arm negative milestones from the previous challenge. But I am going to focus more on concentric work this challenge. In particular I want to start doing some rope climbing when I get back to Australia.

 

Fitness Goal 3: Set up my home with the appropriate exercise equipment.

By the end of the challenge I want to have set up:

[a] Gymnastic Rings

1.5" Climbing rope

[c] Parallettes

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Another great challenge. I love the picture. I am much closer to the old part (not going to talk about the gray) than most of the Assassins, and that is my goal. When hubby and I are out hiking and see an older couple, it always encourages me to stay active, because I want to be like that until I'm 90.

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Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

"Love the Lord your God with all your heart, and with all your soul, and with all your strength, and with all your mind' Luke 10; 27

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Best of luck! I have a feeling that rope climbing (no legs) is excellent OA chin assistance.

 

I'm really excited about buying my climbing rope! I just need to find a good place to hang it :)

 

Subbing to watch the awesome.

 

So, not that it's my business, but what do you do for your job?

 

I'm an orthopaedic surgeon with a subspecialisation in hand and wrist surgery. I'm one of those lucky people who loves their day job. If I were to win the lottery I would still do the same thing.

 

Another great challenge. I love the picture. I am much closer to the old part (not going to talk about the gray) than most of the Assassins, and that is my goal. When hubby and I are out hiking and see an older couple, it always encourages me to stay active, because I want to be like that until I'm 90.

 

My wife and I think exactly the same thing when I see an older couple hiking! It never ceases to bring a smile to my face when I see them holding hands and strolling around the countryside.

 

I'm looking forward to your challenge again. Good luck!

 

Thanks Lex! I'm lurking around your challenge thread as well :)

 

Ooooo good luck! Does that mean you're back in the land down under now, Yuen? Or heading back soon?

 

I'm going to be rooting for you this challenge more than ever!

 

I'm in Turkey at the moment. Heading for Hong Kong in 2 days time. Will be back down under in just over 2 weeks (after I have eaten a whole lot of DIM SUM!... Oh how I love dim sum :))

 

Day%202%20-%20Tim%20Ho%20Wan%20%26%20Mak

 

Great goals again! Good luck!

 

Congrats on being officially recognised as a 'Beast' !!

 

Thanks Baralien :) Good luck on your medium term muscle up goal - I'm rooting for you!

 

Subbing to lurk some more! Good luck with this one :)

 

Thanks KB! I'm just waiting for you to start your thread so I can subscribe to it :)

 

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4 Nov

Maintenance: Done

Progression:

Pistols (+20kg): R:8, L:5 (testing max weighted reps)

Notes:

The strength imbalance between the left and right legs was really accentuated by increasing the load. I'm going to see if I can counter this imbalance with a very small change - for maintenance I will do 1 pistol per day on my right side, but do 3 on my left. I'm somewhat doubtful whether this will actually help. Doing these ridiculously low reps for maintenance is one thing, but to expect them to cause progression is another. Anyway, at worst I will make no progress, and I will have spent an extra 15seconds per day doing pistols.

 

5 Nov

Maintenance: Done

Progression:

Dips (between 2 tables): 10,9,8,7,6,5,4,3,2,1 (10 breath break after 10 reps, 9 breath after 9, etc)

Notes:

Planning to convert to ring dips when I get home and buy some rings.

 

6 Nov

Maintenance: Done

Progression:

1 arm assisted chin ups: (2 finger assist): 5,5,5,4 per side (19 total) (Limited by ceiling! Unable to do top ROM)

Face pulls: 10x10 (Setting 7 on random hotel gym cable machine)

Notes:

I was really worried about my one arm chin progression after my conversion to concentric work. Mainly because I don't have a good objective way to measure progress with the subtracting finger method. 

However today I felt much better about what I was doing. I had returned to the same Istanbul hotel after a 10 day holiday in Greece. The hotel has a chin up bar with a funny grip and low ceiling. But it was on this bar that I first started to focus on concentric work. Returning to the same bar with the same conditions after a week and a half of training, I realised I had definitely improved. It was not noticeable workout by workout, but it was very obvious with a 10 day gap.

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Oh man, Turkey now? Not cool, Yuen! You were supposed to smuggle me there in your suitcase so I could see the sights haha. 

 

On a serious note, you're doing really good and it's so cool you got to go and use the same bar so you could really see the difference. But post more photos of your travels! I want to live vicariously hehe.

Lvl. 10 Half-Elf Assassin

 

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That's ultimately how strength works, though, isn't it? You want it to raise up slowly, slowly. So slowly, in fact, that you barely even notice yourself getting stronger. It's old-timey strongman advice, but it seems to apply.

 

I just hate that the subtracting fingers assist technique is so form dependent that it is hard to convince yourself of a gain. I could do less fingers if I put more pressure on a smaller amount of fingers and/or shifted my weight to the center more. I do more reps or make the same amount of reps easier by doing the same thing. Then when I'm not sure I'm improving, the doubt starts to set in whether my training routine is even the correct path.

 

It is kind of moot anyway - I'm planning to change to rope climbs mostly when I get back to Australia.

 

Oh man, Turkey now? Not cool, Yuen! You were supposed to smuggle me there in your suitcase so I could see the sights haha. 

 

On a serious note, you're doing really good and it's so cool you got to go and use the same bar so you could really see the difference. But post more photos of your travels! I want to live vicariously hehe.

 

gallery_17863_469_105653.jpg

 

I love the architecture in Turkey! This is the blue mosque in Istanbul.

 

The only uncool thing about it is: because it is mandatory for everyone to take their shoes off to go in... the inside smells like smelly feet. I had trouble staying in the mosque for too long due to that reason :)

 

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7 Nov

Maintenance: Done

Progression:

Dips (between 2 tables): 11,10,9,8,7,6,5,4,3,2,1 (X breath break after X reps)

1 arm assisted: (2 finger assist) 4x5 per side (20 total)

Face pulls: 8x10 (Setting 7)

Notes:

Upped the volume on the dips.

Upped the total reps on 1 arm assisted chins.

Did a second consecutive day of 1 arm assisted because I know I'm hopping on a 9h flight tomorrow and I don't know the next time I will have access to a bar.

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God, that place is gorgeous. Was it against the rules to take pictures inside? I know in some places it is because of the religion there. 

 

Hmm, everyone was taking pictures, and I didn't see any rules (in English) against it. I think tourists aren't allowed in during prayer time though.

 

Also there were strict clothing regulations (especially for women).

 

Following for travel photos as much as for workout reports! Gorgeous.

 

I wasn't sure if I was annoying everyone by posting all the travel photos... but since you twisted my arm!

 

This was the view from our hotel rooftop in Athens. The Acropolis with the Parthenon... couldn't ask for more...

 

gallery_17863_469_97977.jpg

 

This was underground in Istanbul inside the Basilica Cistern, a somewhat creepy ancient reservoir.

 

gallery_17863_469_85368.jpg

 

But still by far and away the most beautiful part of the holiday, was the monasteries in the mountains in Meteora, Greece. (I know I've already posted a pic in the last 6WC thread... but I loved it soo much).

 

gallery_17863_469_280189.jpg

 

They also allow you to do climbing on some of the rock faces. Sadly we didn't plan enough time into our visit for it :(

 

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8 Nov

Rest Day. Spent most of it trying to stay awake in a plane, then crashing in a hotel room afterwards.

 

9 Nov

Maintenance: Done

Progression:

Pistols: 15ea (not really progression, but it is the 1 per week set that I need to keep track of)

1 arm negatives: 35count L+R, 40 count L+R

Notes:

AWESOME DAY!

So I was previously worried about whether I would progress in the OAC quest with my change to concentric work… I felt a bit better about it 2 posts ago… but today really cemented in that I'm on the right path :)

I went for some PB's on maximum time to descend for 1 arm negatives today. I did the same routine where I lock-off at the top, slowly descend to mid, lock-off at mid, slowly descend to just above deadhang, lock-off and then finally release. Learning my lesson from last time where I tried to increase from a 6 count at each stage to a 9 count, I tried a much more incremental increase this time.

 

I absolutely smashed a 7 count at each stage (so 35 count total). The ease of holding and descending felt significantly different. In my previous videos I noticed my opposite arm and hand were tensed and in some cases even shaking from the visible effort that I needed to put in. This time I was relaxed and completely in control. I could relax my opposite hand, shake it around a bit, give my wife a thumbs up, etc. Even the wife said it looked much easier and more in control than the last time (when she videoed me). Also afterwards I wasn't sore, strained or pumped at all.

 

Later in the day I returned to do an 8 count at each stage (so 40 count). Was successful, but began to feel close to my limit on my left hand. Interestingly my grip was the weakest link (ie beginning to fatigue the earliest). Also got a slightly delayed twinge in my left medial epicondyle that reminded me that I should probably call it a day.

 

Anyways… I'm happy if you can't tell :)

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You ever listen to any of the old Byzantine chants that have their origins there? I tend to do it for religious and appreciative reasons, but even if you don't dig on theology, I think the aesthetic of the sound is really cool.

 

Anyway, that's so cool that you're getting to see progress from that. Risking progress on new exercises is always a little nerve-wracking, but it looks like it's paid off for you. Awesome work.

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Haha the happyness shows! Great that you're seeing progress :)

Also love those pictures, it's kinda ironic that it smells like feet in the mosque because you're actually supposed to wash face+hands+feet before prayer. 

Main Quest: becoming a decent kettlebell lifter and a great coach

Current challenge: KB Girl prepares to move

my instagram - my gym's instagram

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You ever listen to any of the old Byzantine chants that have their origins there? I tend to do it for religious and appreciative reasons, but even if you don't dig on theology, I think the aesthetic of the sound is really cool.

 

Anyway, that's so cool that you're getting to see progress from that. Risking progress on new exercises is always a little nerve-wracking, but it looks like it's paid off for you. Awesome work.

 

I have listened to the old Byzantine chants... I agree that they sound incredibly awesome.

 

Thanks for the encouragement!

 

Haha the happyness shows! Great that you're seeing progress :)

Also love those pictures, it's kinda ironic that it smells like feet in the mosque because you're actually supposed to wash face+hands+feet before prayer. 

 

Thanks KB (Dutch KB long cycle champion)!

 

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10 Nov

Maintenance: Done

Progression: Too much other stuff going on

Notes: 

Did my maintenance routine without a break. Took 3mins and 10secs :). There can be no excuses to miss doing that every day!

 

11 Nov

Maintenance: Done

Progression: 

Pistols: 15ea

Notes: 

Busy day again. But enough time for maintenance :)

 

12 Nov

Maintenance: Done

Progression: 

1 arm assisted: (2 finger) 4x5ea (1 finger (IF)) 1ea (21 total)

Notes:

Finally some time to do progression.

 

The first set of 5 reps with 2 finger assist felt really easy. I then tried doing the next set of 5 without any break (alternating sides per set though). My form suffered immensely - I started following a path like the number 7. I would start relatively eccentrically, then increase the amount of force used by my assisting hand, thus pulling me centrally, and only at the very top (after I had completed the ROM essentially) would I change the balance and pull myself eccentrically again.

 

Well ok lesson learned. I haven't improved that much yet.

 

Did 2 more sets of 5 (each side) with a large break in between. Then finally tried a 1 finger (index finger) assist. I did it with very good form. Quite pleased. I've done 1 finger assist plenty of times before - but I was never concentrating on form and not cheating - I was only concentrating on getting my chin above the bar by any means possible - which in the end is only cheating myself.

 

My plan is to increase total reps until I reach 25. Preferably by adding 1 finger assist reps from now on. Then once I reach 25 total reps, I will slowly change the composition to do more and more 1 finger assisted reps. As well as that I will try to increase the difficulty of my 1 rep max by changing my 1 finger I used to assist. Currently I am using the index finger. I will first transition to use the ring finger. Then finally transition to using the little finger. I will need to be cautious of what happens to my form though. I can quite easily cheat in this exercise.

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13 Nov


Maintenance: Done


Progression: 


Headstand Push Ups: 3x16


Notes: 


Increased my working set on HeSPU's by one. Although my triceps ache now…


 


14 Nov


Maintenance: Done


Progression: 


1 arm assisted chins: (1 finger (IF)): 2ea, (2 finger): 4x5ea (22 total)


Notes: 


Happy that I have a definite progression now. I'm going to add in 1 finger assisted reps each workout, and replace 2 finger assists with 1 finger when I hit 25 total per side. When I'm feeling good with index finger I will move to ring finger.


 


I'm going to add rope climbs to the mix when I get back to Australia and my climbing rope arrives too.


 


climbing-rope-with-eyelet_orig_1.jpg


Similar to picture except the length is 7.5m. Standard 1.5" thickness. Didn't know they were so expensive. Still it's worth it!


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How are the ropes going to help? What exactly are you planning to do with it? Even legless ropeclimbs seem easy for you.

 

I'm pretty sure I'm not as strong as you are estimating!

 

I was planning on doing the rope climbs as close as I can to this:

 

 

Even the descent was 5 alternating rep 1 arm negatives (admittedly faster than I normally try for), which was close to my maximum mid last challenge.

 

The ascent (which I'm looking at as alternating rep assisted neutral grip pull ups) can be made harder by doing it with no leg momentum like the video, and also by taking larger distances with each grasp... But I think it is the tangible goal aspect (of reaching the top) which is going to be the winning part of the rope climb.

 

Also I know the training works:

Coach Sommer (with all his national level gymnastic training qualifications) believes it is one of the best ways to achieve a OAC/OAP.

A majority of the people I know who can do one arm chins did a lot of rope climb work.

I had a bottom ROM one arm pull up when I was younger from doing legless rock climbs and negatives on the way down - very similar to the rope climb drills I'm planning to do. However because I never trained the top ROM during the rock climbs, I never got the top ROM during the one arm pull up. I plan to not make that mistake this time!

 

Also I'm just happy to vary my training up a bit sometimes. And it looks fun!

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Wow yea, that isn't what I had imagined at all. Looks epic and very useful indeed :)

 

Yeah! I'm very excited for when the rope arrives! Do you have climbing ropes in your gym?

 

+1. I've only ever seen rope work used for explosive pulling strength, rather than the slow way back down. Never even thought of that.

 

One of my brother's climbing mates tried to teach me the drills to go from a half ROM OAP to a full ROM OAP about... oh 14 years ago now. Looking back on it, he actually was spot on with all his advice (which included rope climbs and slow negatives on the way back down particularly focussing on my weak top ROM). Me being an arrogant douche back then decided I knew better than this awesome rock climber who could rip out one finger OAC's... and decided to focus on bicep curls instead... which of course didn't work out at all.

 

Ah well... I think I have learned a couple of things in the past 14 years. And hopefully become less of an arrogant douche too...

 

Are you going to have a place high enough to use the full 7.5 meters? If so that would definitely be a reward to get to the top.

 

I unfortunately don't have a permanent high place to hang it from. My plan was to throw it over a random tree branch. But I need enough length in the rope to double over the branch and allow me to loop it through the eyelet then pull it tight.

 

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15 Nov

Maintenance: Done

Progression: Pistols: 15ea

Notes: Busy day. But easy to convince myself to do maintenance. Then with a tiny bit of time I did some extra pistols.

 

 

16 Nov

Maintenance: Done

Progression: 

1 arm assisted chins: (1 finger (IF)): 2ea, (2 finger): 4x5ea (failed on last right hand rep) L:1, R:2. (23 total)

Notes: 

Slightly silly with the 1 arm assists. Tried to do a 1 finger assist at the end of the workout. But seeing as I failed on the last rep of the 2 finger assists with my right hand… it wasn't going to happen. Did an extra rep of 2 fingers at the end to force progression with an extra rep for the total. But I know in my heart that today's pulling progression wasn't up to par.

 

Still I will store up this feeling, and use it as ammunition for 2 days time when pull progression day comes up again.

 

Also… realised that I had forgotten to include tuck planche in my maintenance routine… did one today… the crossover strength from my other work has actually maintained me quite well. If anything my form was slightly improved.

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