BAG45 - FITNESS EMERGENCY

Training Displacement
Refine Calendar
3 training sessions per day for 28(ish) days

 


 Info INTRO

A fitness emergency motivated me to put my Magic In The Mundane training on temporary hold. I have completed 4.5 mini cycles out of 7. When I resume training I’ll repeat mini cycle 5 as I only did the moderate intensity training session.

I use the words fitness emergency with tongue in cheek. The last two weeks (including my birthday week) have been a little strange and surprising. I am currently under pressure at work (mentally and emotionally) and my nutrition has slipped a little. My body has felt bigger in a bloated way and I have gone up by about 4kg. Much of the increase in weight is muscle mass but there has been some fat as well. My body fat % is floating between 9 and 11% (according to my cheap monitor) but the numbers are not so important to me. The main thing is that I physically don’t feel comfortable. I am now 44 years old and although I have no interest in playing the ‘age card’ I understand that chemically things do slow down (or whatever descriptor you want to give). I need to get my nutrition back on track, reduce the water retention and find balance again.

When I undertook BAD45 in January I dramatically dropped body fat (which wasn’t even my goal during that training period) and became super-lean. This all happened within the first 20 days.

The decision to repeat BAD45 was an easy one to make but this time it will be different:

  1. I will undertake the top level calendar called Refined (3 training sessions per day over 28 days)
  2. I will use an Sandbag(s) instead of dumbbells (1 x 60lb Ultimate Sandbag and 1 x 30lb Casall HIT Sandbag)
  3. My primary goal will be the reduction of body fat.

I’m quite excited about this phase of training. I am so enjoying using the Ultimate Sandbag and want it to play a bigger part in my training. I have never made fat loss as a primary goal. It has always been a by-product of other ‘bigger’ goals. I have affectionately named this phase of training BAG45 for obvious reasons!

The reason I postponed Magic in the Mundane was because I wanted to get stuck into a higher training volume (more sessions per week) and I didn’t want to structure my own program. I have modified BAD45 to accommodate the sandbag and also included pull ups and box jumps. It will be great to attack this program again as I also have a higher level of knowledge with regard to intensity output. I did the Mass Calendar last time (2 sessions per day) and now it’s time for the big boy (Refine Calendar @ 3 sessions per day).

My aim is to do 3 sessions per day from Monday to Friday. Due to a heavy working weekend, I will do spread one day’s training over Saturday and Sunday (1 session Saturday AM and 2 sessions Sunday AM). This will take the calendar from 28 days to 32, which is cool and useful for additional recovery. I am hoping that I don’t have to downshift during this phase but will do if necessary. I've also taken on a new sport and am mindful of rest/recovery.

Bring it on…………

 


DATA will be recorded below every few days.

Click HERE to go to the TRAINING DIARY at the bottom of the screen


  Data DATA

BAG45   

  BAG45 - Refine Calendar - 27th May 2015 to ?    
       
  Day Date Workout Name Low Reps RPT RPE RPD MAX AVG REC - 1 min HRV  
  1 5/27/2015 1 1R4x n/a 8.5 5 2 117 98 96-74   0
  5/27/2015 2 1BW5 71 8.5 6.5 3.5 138 121 135-94   1
  5/27/2015 3 1BW4 42 8.5 7 3.5 141 120 135-99   2
  2 5/28/2015 4 1DB5(-) 43 8 7 3 142 122 122-98   4
  5/28/2015 5 5DB4(+) 43 8 8 3 148 128 135-99   8
  5/28/2015 6 2DB4 38 8.5 7 3 142 127 ?-94   7
  3 5/29/2015 7 1DB5 47 8 8 2.5 160 131 148-126   5
  5/29/2015 8 2R4x n/a 8.5 5.5 2 129 116 127-90   0
  5/29/2015 9 2BW5 81 8.5 6 2.5 148 119 129-112   1
  4 5/30/2015 10 2BW4 68 9 6 3 148 127 133-102   2
  5 5/31/2015 11 4DB5- 30 8 6.5 2 142 122 114-93   4
  5/31/2015 12 7DB4(+) 38 8 7.5 3.5 142 123 129-105   8
  6 6/1/2015 13 6DB4 35 8 6.5 5 150 121 127-107   7
  6/1/2015 14 2DB5 53 8.5 6.5 3 146 126 127-99   5
  6/1/2015 15 1R4x n/a 8.5 5.5 2 129 116 127-90   0
  7 6/2/2015 16 3BW5 62 8.5 5 2.5 148 103 129-112   1
  6/2/2015 17 3BW4 57 8.5 5.5 2.5 163 117 133-102   2
  6/2/2015 18 2DB5(-) 46 8.5 6 2.5 135 112 122-96   4
  8 6/3/2015 19 6DB4(+) 35 8.5 7.5 3 186 130 134-120 63 8
  6/3/2015 20 3DB4 38 8.5 8 2.5 175 137 141-123 7
  6/3/2015 21 3DB5 57 8.5 7.5 2.5 171 132 150-127 5
  9 6/4/2015 22 2R4x n/a 8 4.5 2 136 90 108-89 69 0
  6/4/2015 23 4BW5 74 8.5 7.5 3,0 195 129 142-124 1
  6/4/2015 24 6BW4 75 8.5 7 2.5 167 125 141-111 2
  10 6/5/2015 25 7DB5(-) 51 8.5 6 2.5 152 121 126-105 69 4
  6/5/2015 26 2DB4(+) 46 8.5 7 2.5 194 133 142-122 8
  6/5/2015 27 4DB4 38 8 7 2 152 133 150-120 7
  11 6/6/2015 28 4DB5 42 8.5 7 2.5 147 126 143-110 76 5
  12 6/7/2015 n/a DS 0 n/a n/a n/a n/a n/a n/a 70 0
  13 6/8/2015 29 1R4x n/a 8.5 5 2 128 102 107-95 70 0
  6/8/2015 30 5BW5 82 8 6.5 3 150 117 141-117 1
  14 6/9/2015 31 4BW4 60 8.5 7 2 164 121 144-102 64 2
  6/9/2015 32 5DB5(-) 60 8.5 8 3 152 128 140-112 4
  6/9/2015 33 1DB4(+) 47 9 7 3 160 116 120-93 8
  15 6/10/2015 n/a DS 0 n/a n/a n/a n/a n/a n/a 62 0
                           
  HRV - Heart Rate Variability  
                 

 


Data TRAINING DIARY

27th May 2015 - Begin!

10th June 2015 - Loving the Sandbags. Have also 'discovered' Heart Rate Variability and have been dabbling. All going in the right direction. Have been eating out quite regularly (about 4 times a week) so no noticeable fat loss but the training is keeping everything at bay. We'll see how it goes over the next few cycles.

 


 

"Life is a fight. Fitness follows suit."

Me - May 2015

DVRT - CLEAN & PRESS CHALLENGE

Ultimate Sandbag Training
My Journey
25th May 2015

 


 Info INTRO

A full write-up of the start of my DVRT journey can be found HERE.

This post deals with my DVRT Clean & Press Challenge that I passed on the 25th May 2015. Details below....


DATA will be recorded below every few days.

Click HERE to go to the TRAINING DIARY at the bottom of the screen


  Data DATA

 DVRT Training 

  DVRT TRAINING - 28TH April 2015 - 25TH MAY 2015
                           
  Date Name Training Time Total Reps Total RPT RPE RPD HEART RATE Total Weight  
  Ex. WU and CD X out of 420 Rounds MAX AVG REC - 1 min Moved (kg)  
  Thursday, April 02, 2015 DVRT - Workout 1 20:00   4 7.5 6.5 2.5 148 120 n/k 6545  
  Thursday, April 02, 2015 DVRT - 15min FBB 15:00   20 8 6.5 3 154 123 n/k 2727  
  Thursday, April 09, 2015 DVRT - Workout 1 20:00   4 8 6.5 3 143 125 n/k 6545  
  Friday, April 10, 2015 DVRT - 15min FBB 15:00   21 8 6.5 2.5 154 132 n/k 2864  
  Friday, April 17, 2015 DVRT - 15min FBB 15:00   25 8 7 2.5 155 138 151-90 3205  
  Thursday, April 23, 2015 DVRT - 15min FBB 15:00   36 8 7 2.5 156 135 151-98 2740  
  Friday, April 24, 2015 DVRT - 15min FBB 15:00   41 8 7 3 150+ 135 n/k 3120  
  Tuesday, April 28, 2015 DVRT - 15min FBB 15:00   27 8 7 3 n/k n/k n/k 4418  
  Wednesday, May 06, 2015 DVRT - C & P Challenge 05:00 38   8 7 2.5 n/k n/k n/k 1036  
  Thursday, May 07, 2015 DVRT - Workout 1 20:00 206 4 0 0 0 0 0 0 5618  
  Monday, May 11, 2015 DVRT - C & P Challenge 05:00 42   7.5 6.5 2.5 156 115 n/k 1145  
  Monday, May 11, 2015 DVRT - 15min FBB 15:00   25 8 8 3 155 140 155-108 4091  
  Monday, May 18, 2015 DVRT - C & P Challenge 05:00 46   7.5 6.5 2.5 n/k n/k n/k 1255  
  Monday, May 25, 2015 DVRT - C & P Challenge 05:00 50   7.5 7.5 2.5 n/k n/k n/k 1364  
                           

The actual C&P Challenges are in bold font. The other entries are sporadic training sessions that I undertook to play with my USB.


Data TRAINING DIARY

6th May 2015 - Was walking past my USB and thought about doing a quick clean or rotational lunge....but I stopped. I looked at the bag. The bag looked at me. As my eyes squinted in readiness for battle the Clean and Press Challenge manifested in my gray matter. Hmmmmmmmmm....."Let's do it".

After a quick Clubbell warmup (Mills progressing from 5lbs t 20lbs) and a few Spinal Waves I set my timer and began the challenge.......................

This was going to be an interesting challenge for me. Until I started playing with sandbags a couple of weeks back I had never done Olympic-style lifts before. I had done some single arm Clubbell and Kettlebell Cleans but nothing consistently. I can also count on three fingers how many times I have used a barbell. Cool. Makes the challenge more interesting.

Currently I am 165lbs so fit into the following category:

Men under 170 pounds: 60 pound Strength USB for 50 repetitions


The first 10 reps were cool as you like and allowed me 18 seconds of rest before commencing minute number 2. My strategy was to try and follow an EMOTM (Every Minute On The Minute) protocol. The first minute lulled me into a false sense of security.

The second minute became tough during the latter half. All thoughts of EMOTM became a distant memory!

Minute 3 and the inaccurate Cleans began :) A mist settled on my mind and clouded breathing and focus.

I stopped for 10 seconds to regain composure and poise. Recovered breath and clear focus paved the way for a 'flow-type' minute and a half, Nice!

The 5 minutes were up and I had a score of 38. The inaccurate Cleans 'cost' me about 5 reps and I learned a lot about composure to ensure consistent accuracy.  All presses were 'strict' presses with zero push presses. That surprised me as my upper body strength is still work in progress. I was over the moon. A 60lb Strength USB. No prior preparation and going in 'cold'. 

This challenge is fantastic. What I particularly like about it is that it is only 5 minutes. A true example of quality over quantity both in terms of assessing performance and what the challenge offers by way of attribute development when one undertakes preparation. I look forward to developing technique and work capacity for this great test.

11th May 2015 - Details to follow....

18th May 2015 - Details to follow....

25th May 2015 - I did it! I passed the DVRT Clean and Press Challenge. Didn't feel particularly strong today but felt I had mental focus. The 5 minute challenge was all that I felt I had in me today so I didn't warm up and dived straight in.

Aim was 10 reps per minute for a total of 50 in 5 mins.

The first 10 were solid. No push presses.
The second 10 felt good. No push presses.
The third 9 felt ok. 'Lost' 1 rep due to incorrect clean. No push presses.
The fourth 9 felt tough. Didn't lose any reps but was considerably slower. No push presses.
The fifth 10 were HARD, Man! Got to 4 mins 50 seconds and had a total of 48. I was finished......BUT......I looked at the clock. 10 seconds remaining. Andy, DO PUSH PRESSES!!!!

Bang. 2 Clean and Push Presses in 10 seconds exactly. As I completed the 50th rep the buzzer went.

ECSTATIC!

In the future I will work toward 50 reps with zero push presses but for now I am over the moon. What makes me particularly happy is the limited preparation required. This means that my current training has helped to prepare me for such a challenge. I am not particularly strong in the upper body (other areas of focus have been more important to me) and I am really happy to have achieved the required minimum. A 60lb USB is perfect and technique is more important to me that load. Great challenge and one that I will 100% repeat.

 


 

"Yo, DVRT. I Did It!"

Rocky (maybe ;)