Log 1: When Ego takes over
This format is new on Beasts by Nature. We thought it might be a good possibility to track our progress and show you what we’re doing.
What can you expect?
Hard to answer. It depends! One thing for sure: Training logs. Weights, reps, sets and rates of perceived exhaustion. Maybe nutritional habits, thoughts and ideas.
We’ve agreed that this information could be useful. But first and foremost: You will read detailed information about OUR personal training. Do not just copy these training systems and imitate what we are doing. As always, keep in mind that individual differences decide about success or failure. A perfect method does not exist. Bare execution of the plans below can impact regeneration and lead to injuries.
Long story short. What works for me does not have to work for you.
What am I doing right now?
My training week has 8 days. Four full body barbell training sessions and four full body gymnastic training sessions.
I deload every fourth week.
Barbell Full Body:
Every barbell training has five parts.
- Bench press — Barbell rows
- Overhead Press — Biceps curl
- Standing Calf raises
The first four parts rotate every training day.
The rep ranges are as follows:
- 3-5 reps
- 6-8 reps
- 8-10 reps
- 13-15 reps
Calves training contains 6-8, 8-10, 10-12 and 13-15 repetitions.
Gymnastics full body:
The gymnastic training sessions have five parts as well.
- Ring pull ups — Ring dips
- Muscle ups — Handstand push-ups
- Planche — Front lever (Variations)
- Ring push-ups — Supinated grip pull ups
- Pistol Squats
Week 1: Lowest reps out of rep range
Week 2: Add one rep
Week3: Add another rep
Week4: Deload, highest rep range, less intensity.
If you can perform all reps with perfect form, add weight in the next cycle and repeat.
If you perform static holds, increase by one second per week instead of a rep.
Tip of the day:
Try to “grip” the floor with your feet for better stability while squatting. This will prevent your knees from collapsing. Simple but very effective.
To keep it simple I do not display the progress in every single exercise and rep range.
- Inconsistent progress –especially in the Barbell Full Body workouts
- Too high RPE over the course of the last weeks (often 9 and above) -> resulting injuries
- Training in various gyms, different plates, altitudes and temperature
- Travelling back to Europe and moving to Copenhagen
- RPE reset -> choosing lower weights in the following week one, do not go past 8/8.5 -> continue with the regular plan
- Eat more..
What do I eat?
Simple. Everything that seems reasonable for me. I always have some scientific information swirling in my head. But food is more than that. It has to be satisfying and fun. At least in my universe.
Butter, Bacon, chocolate and honey are staples in my diet. Period. I can identify myself with what I call the “Dragonball Z-Method”. Train hard, eat huge afterwards and pass out.
For the calories counters out there, this might end up between 4500 and 6000 kcal daily.
What about progress?
That’s kinda difficult in my current situation since I do not have access to a weighing scale. If so I would weigh myself daily, put the numbers into a diagram and aim for a slight increase. Five kilograms a year seems nice.
For now, it’s all about the weight I move. Does it increase? Yes? Stick to what you’re doing.
If not, the answer is more difficult. It could be a lack of regeneration caused by going to heavy (RPE’s above 9). Also, it might be too much volume to recover from. There are various other variables which have to be taken into account. I will discuss these along the way.
Anyways, I might buy a cheap weighing scale if I stumble over one ;). Weight measurement is still an easy way to track progress…
That’s it for the first entry. Feel free to comment in the section below.
PS: There will be no translation to the German language in near future.