Went to bed / woke up: 10:45 / 05:47
Total time: 7h 01m
Analysis made by the Sleep Cycle iPhone app.
My sleep graph for the entire night:
I haven’t logged anything here for ages. Past few weeks have been stressful but everything is going well.
Today was a 20min run only – not that I care but just to record – 328kcals, 3.10km, 9.0kmph
I’ve been trying to walk a little more going the train station rather than driving around everywhere. It’s pretty cold here in london.
Diet over the past week hasn’t been optimal, it was chinese new year, so I was visiting families etc.
I need to basically get right back on the saddle anytime I stray off.
However so far I’m performing fine, I haven’t done squats for a while but just squatting with 50kg for 10 reps and I felt my legs were going to cramp. Pretty poor.
Stupidly I thought I could just walk into it and pull something magic out the bag but I wasn’t even conditioned for it. Funny thing is, it was just my two warm up sets and I was like um yeah ok this is not good….
So I think the rules are to squat, push horizontal/vertical, pull, deadlift, lunge and run at least once during the week.
Only thing is deciding whether to do higher repetition or go for strength. I guess I need to periodize it but then again I’m not an athlete, I’m not concerned with getting massive, or super strong in power lifts. The goal is to be good all round.
Arghh, I’ll figure it out. As long as I get my ass to the gym and lift shit then I’m cool!!!
I’m going to start hitting and kicking the bag again, some quote bruce lee said that stuck in my mind was that there was no point having all this muscle and strength without being able to utilize it.
I have a couple of flakey clients that are just testing my patience. I’m pretty soft as a trainer as I understand peoples lives are busy and they have a lot stuff going on, I’ll push when they can and back off when they can’t.
I’ve been trying to get an appointment with this one lady who keeps moving her appointment, 3 weeks running now.
I dont know if it’s because I’m approaching 30 but I have no patience for their shit anymore. I understand why some of the older trainers act the way they do.
anyway I’m about to eat so the rant must end!
Haven’t caught up with all the blogs I’m following but will be reading at some point 😀
West London Personal Trainer (chiswick) - A collection of rants, thoughts, and training diary. 
wow…my dream is to get to bed before 11.30!! happy chinese new year!
if you want you can train the big lifts (squats, deadlifts, hang cleans, etc) for mainly technique for a few weeks (any reps higher in the 8-12 zone for those will do the trick with lighter weight – but don’t worry about the reps, it really just shouldn’t feel intense) & focus on circuits/sprints/intervals on other days…then go a few weeks with 3-5 reps on the big lifts (again, the reps aren’t crucial but it should feel heavier) and include metabolics at the end of the same session and back off the intensity of the intervals a little during the rest of the week…. then maybe a few weeks later still with that same 3-5 reps (these matter, it should only be a few reps) lighten it again and go for power as the goal with the big lifts and hit the intervals again…. that seems to work for me to keep everything balanced and athletic so i thought i’d share! 🙂
Cool!! thanks I think I’ll try and do something similar to your plan. 🙂
I haven’t really sat down and thought of structuring my training sessions towards any certain goal.
This half of the year gets tough for me training people, clients moving their appointments around etc.
I just try to keep it progressive and consistent with the training, I tend to lean more towards the big lifts at 3-5 reps and add in conditioning circuits depending on how I feel.
I think I need to do more intervals but they scare the shit out of me.
Do you think I should correct my movement impairments first and concentrate more on my mobility? (right hip flexor, piriformis seems to be tight)
Or should I still train the same way but just add in more corrective work?
Correct the movement impairments & work on mobility first – that’ll go great with the first few weeks of ‘technique’ practice. you might only choose to deadlift, or squat, and then keep the rest of the assistance lifts unilateral (a lot of single leg squats, lunges, etc) to help with some of the mobility issues – along with extra correctives. you’ll see huge improvements in a few weeks and then that’ll help you really dominate the weight when you wanna go heavier. don’t forget too that you can program these types of things into circuits & still get a great metabolic workout while improving mobility. then you won’t have to be so scared of intervals 😉
Sweet! thanks.
I usually do the mobility and corrective stuff in circuit fashion. I’ve been doing the foam rolling combined with the activation exercises mixed in with the mobility drills. Can I still do that? or should I leave the rolling at the end?
LOL I try to push hard with the intervals