Results matching “Bird”

This is certainly going to take a few days to get used to - but the idea seems quite reasonable.

After a somewhat abbreviated nap yesterday I went to bed at about the usual time (02:00) and set an alarm for 05:30 - allowing 30 minutes to fall alseep. In the end it took more than that (I kept glancing at the clock to check, which probably wasn't that wise); but probably no more than 45 minutes.

Getting up at 05:30 was more of a shock than having less than three hours' sleep, but I'm sure I'll quickly get used to it. Changing timezones in a short time (moving from Glasgow back to Sydney) didn't seem too bad.

The only thing that worried me this morning was that I had started yawning by 08:00. To tweak things slightly (and hopefully counteract the tiredness) I'll push today's scheduled deadlift session slightly later, and move the 90-minute nap to shortly after it (probably starting around 18:00 or so). Increasing the separation of the nap and main sleep period should help.

Update (following nap) :

Unlike yesterday, I had no trouble falling asleep when it came to the nap. No doubt this is a combination of today's rack pulls and the fact that I've been fairly tired all day. It'll take a while to get used to this.

That said, after a 90 minute nap I'm feeling pretty good - certainly ready to stay awake for several more hours. As planned, I had today's nap a little earlier (18:00 - 19:30), which bumps up the separation with the main sleep period. The way I feel right now, that seems like a very good move.

I've been interested in sleep for some time now, and the other day's articles on biphasic sleep - particularly the Glen Rhodes model - have convinced me to give it a go. A 30 day trial seems a reasonable length (read Steve Pavlina's article 30 days to success if you need further persuading) and the first of those days (or nights) is today.

The plan is a simple one : a 90-minute nap in the evening followed by a 3-hour sleep a few hours later. This worked out especially well tonight as the Italian Grand Prix (I'll watch anything involving fast cars) starts at 23:10 Sydney time, which gave me a chance to squeeze in a nap beforehand.

Initial thoughts (I'm writing this shortly after the first nap, with a luxurious 3 hours of sleep to look forward to) :

I expect there'll be a few days - at least - of adaptation, and the nap demonstrated that beautifully. Trying to sleep when you're not tired is rather like trying to relax; it isn't something you can force. Although lying comfortably in a darkened room, with the soothing sound of light rain to accompany me (and after more than 6 years in drought here, it's soothing indeed), I was permanently aware of 'trying to sleep'. I managed to survive 45 minutes of light sleep before returning to the world.

Fortunately I'd managed to elude the slightly groggy state that often accompanies waking from a deep slumber. I suspect I'd feel about the same after sitting in a dark room listening to relaxing music for 45 minutes.

The real test will begin once I wake up tomorrow after 3 hours' sleep. I've certainly done that many times in the past, but never for more than a week or two. Additionally, one day per week (usually Sunday) has traditionally been devoted to 'catching up'; sleeping as long as my body deems necessary. No more of that I'm afraid.

One of the aspects of this experiment that I'm particularly curious about is the effect of late-night eating. The nap will most likely take place sometime around 20:30 - 22:00, with the longer sleep at something like 02:30 - 05:30. That leaves plenty of time for a meal in between (possibly topped up with a protein shake shortly after rising at 05:30). I suspect that'll be quite enough to keep things going.

Another thing that's made me curious enough to try this is the effect of training in between the nap and main sleep. I think I'll wait though until I've adapted to the new sleep times before throwing heavy objects into the mix.

Looking forward to it.

When it comes to mobility work, core training and an intimate knowledge of anatomy you'd have to go a long way to better Mike Robertson. This afternoon I had a chance to listen to a recent interview [.mp3, 8.3mb] with Mike by the Diesel Crew's 'Smitty'; a discussion which covered areas from several of Mike's recent articles and seminars.

First cab off the rank was a brief look into the T-Nation article 28 Things I'm Learning, beginning with the Ghandi quote

Live life as though you will die tomorrow; learn like you will live forever.

Of particular relevance to Mike's ideals is the second part of that quote, and he sounds like a voracious learner. Audiobooks seem to be high on his list.

A key point made in this article (and the interview) is the importance of correcting any existing gluteal dysfunction prior to engaging in regular forms of training. As Mike states in the article,

I'd be willing to wager than 95% of the US population has some serious gluteal dysfunction going on.

That's a fairly substantial group of people.

Peak Performance Seminar, New York

The seminar sounds like a great one (DVDs and transcripts will be available shortly), and one of the key points was the importance of maintaining the weight over the heels in various exercises (examples given were deadlifts and step-ups) rather than over the toes. Short version - weight on heels = better gluteal recruitment.

The Modified 5×5 Squat Program
This is a great article. The key point here is that Beginner Lifters need more volume than intensity (so they can learn the moves), Advanced lifters need more intensity than volume and Intermediate lifters need something in between. This is where the modified 5×5 program comes in.

The interview discussed ways of knowing when a lifter is considered 'Intermediate' (a difficult thing to identify at the best of times as there are no hard-and-fast rules), and the three signs Mike generally uses as a gauge are :

• If you've been training less than three years.
• If you can't squat 2x bodyweight with a belt only (this has limited application to larger lifters).
• If you have great technique with light weights/warm-up sets, but fall apart on heavier reps/sets.

He then went on to discuss the importance of hips in power generation, and the fact that the lower back + hamstrings often play larger roles than they really should. Very few people, for example, make full use of their glutes in a Glute-Ham Raise.

High Performance Core Training

By his own admission, Mike's first article on Core Training wasn't nearly as detailed as later pieces. This article sets a new standard.

Mike discusses the crucial - and often overlooked - distinction between 'Core Stability' and 'Core Strengthening'. Good stuff. This is closely followed by a brief discussion on optimal pelvic alignment.

18 Tips for Bulletproof Knees

Fantastic article. What Mike doesn't know about the knee isn't worth knowing.

In the interview Mike discusses an analysis he did of Smitty's rehab following knee surgery. If there was any doubt about his knowledge of the knee before, there isn't now.

The subject of knee surgery leads on nicely to recovery methods such as use of a Foam Roller and the Graston Technique.

The Inside Out Project

Mike's currently working on Inside Out - essentially Magnificent Mobility for the upper body. Should be great (it's definitely on my shopping list).

If you've missed any of the abovementioned articles, head over and give them a read. You won't be disappointed.

The other day I came across this post on 43 Folders, which started me thinking about the possibilities of biphasic sleeping. For some time now I've comtemplated moving to a polyphasic sleeping pattern (several small doses of sleep rather than a single nightly slumber); initially prompted by the self-tests of Steve Pavlina. For the moment though, I'm indulging myself with the usual nightly rest (plus a brief nap during the last 10 minutes of any good late-night film).

Biphasic sleeping (getting your sleep in two chunks) seems like a reasonable compromise. This is usually based around the theory of the 90 minute sleep cycle, and the most likely option seems to be along the lines of Glen Rhodes' current behaviour. As he states in the article:

Typically, I sleep 3 hours a night, and nap for 90 minutes in the evening. That's a total of 4.5 hours, and I am always alert, always awake and always feel rested and refreshed.

There are a couple of benefits to this, the most obvious one being the time saving. Unless you're one of the few people who routinely gets less than 4.5 hours per night (and functions well on that), you'll suddenly find yourself with a bit more free time. Perfect.

The secondary benefit - which goes on the heap of 'requires a few more years of research' is the fact that your body resets things such as sodium/potassium ratios whilst in the Theta state (the edge of the 'subconscious' part of sleep). It seems as though the timing of this additional nap - as well as the timing of workouts - could prove to be one more factor in working toward optimal strength.

An excellent look at some of Glenn Buechlein's 'quickie' workouts. There's something almost painfully familiar there.

For years one of the highlights of the Sydney Royal Easter Show was the woodchopping, well-and-truly dominated by the enormous Tasmanian, David Foster. The word enormous is not an exaggeration - at 193cm/6'4 and 178kg/392lb (not to mention wielding an appropriately-sized axe) he was quite impressive as a kid. As a world champion and a superb public speaker he was - and still is - impressive to adults as well.

Despite shaving off his trademark moustache for a charity event several years ago, Foster is still a very big man. The idea of him getting onto - let alone into - a kayak is amusing to say the least. As he's just joined the Mark Webber Challenge, he'll be getting plenty of practise doing exactly that.

Noticed this over on Pete Diaz's site : a great video demonstrating a few unusual bodyweight exercise complexes on YouTube.

For more videos in this vein head over to BodyWeightCulture.com. If you need a further incentive, there are currently 4 competitions running there with cash prizes. Be warned though - they're not as easy as they sound.

Although there was a little more time spent with the heavy stuff this week, most of the workouts seemed to be of the bodyweight conditioning variety. Apart from Monday's deadlifts that is.

Friday Squat practice
The regulars : Hindu squats, calf raises, step-ups and light squatting.

Sunday DE Bench
Bodyweight routines - primarily chin-ups and push-ups.

Monday ME SQ/DL
Aside from a few sets of Hanging Leg Extensions, today's brief workout focussed on rack pulls (from the lowest pin setting), alternating between a narrow double-overhand and a snatch grip.

Rack pull (dbl o/h grip) 20@60/132, 15@80/176, 2x5@100/225
Rack pull (snatch grip) 20@60/132, 15@80/176

Wednesday ME Bench
Decided to do 50 chinups (over several sets, with very short breaks). Perhaps the most interesting part of this is the significant drop-off after the first set : only 7 on the second. Will try doing the first set to failure next time (still well short of the 50 target).

Chin-up 20,7,6,4,4,4,5 @bw

Although there was a little more time spent with the heavy stuff this week, most of the workouts seemed to be of the bodyweight conditioning variety. Apart from Monday's deadlifts that is.

Friday Squat practice
The regulars : Hindu squats, calf raises, step-ups and light squatting.

Sunday DE Bench
Bodyweight routines - primarily chin-ups and push-ups.

Monday ME SQ/DL
Aside from a few sets of Hanging Leg Extensions, today's brief workout focussed on rack pulls (from the lowest pin setting), alternating between a narrow double-overhand and a snatch grip.

Rack pull (dbl o/h grip) 20@60/132, 15@80/176, 2×5@100/225
Rack pull (snatch grip) 20@60/132, 15@80/176

Wednesday ME Bench
Decided to do 50 chinups (over several sets, with very short breaks). Perhaps the most interesting part of this is the significant drop-off after the first set : only 7 on the second. Will try doing the first set to failure next time (still well short of the 50 target).

Chin-up 20,7,6,4,4,4,5 @bw

Continuing yesterday's step theme :

When I was a kid my family would head over to Sydney's Royal Botanic Gardens quite often, which is a massive area containing trees to hide behind, hills to roll down etc. All great fun. The thing that really sticks in my mind, however, is a guy with 'tree-trunk' thighs who seemed to love using the Gardens' massive stone steps for exercise each weekend. I wondered how it was possible to build legs that big using steps.

The latest article [.pdf, 498kb] by Virgil Aponte on the Diesel Crew site covers one of the major aspects of stair training - climbing. Some good ideas in there.