Shogun’s Log: August 8th, 2013
Had a fun time lifting with Lon tonight at the gym while the rest of crew kicked ass and looked pretty.
My right hip was acting up (man, that makes me sound like an old man…), so I didn’t go as heavy as I otherwise would have on the Sumo. One of my principles throughout this Pull Nemesis program is to always avoid acting like a dumb-ass. Total load and volume is the key, not any one heavy single for the day. If I have it in me, I’ll go heavy and test myself… if not, no worries.
In order to make my hip feel better, after the sumo, I did some one-leg RDL’s before doing the two-legged variety. I also rolled out a lot on a lacrosse ball and did some booty stretches. Worked like a charm.
The fact is that I’m going to need to be SUPER diligent about mobility work and extra “ninja” work to keep my body rocking while I do this. It is TRUE that heavy pulling is very taxing. That’s the point. So long as we keep everything in balance, we’ll be cool.
I don’t believe in moderation. I believe in balance.
There are two ways to achieve that: drop my pulling load… or up my recovery work. Clearly, I’m choosing the latter 😉
225 #’s x 3 = 675 pounds of total load
225 x 3 = 675
315 x 3 = 945
335 x 3 = 1,005
365 x 1 = 365
1-Leg RDL’s for a single set of 10 reps with a 60 pound dumbel
225 x 7 = 1575
275 x 7 = 1,925
295 x 7 = 2,065
315 x 7 = 2,205
TOTAL LOAD = 11,435 pounds
TOTAL VOLUME = 41 reps
Load above 70% = 4,520 (25.98 times my 1rm)
Load above 60% = 8,510 which is 74% of the total load.
I think I’ll be using 60%, rather than 70%, as my “zone” lower barrier for the core of my work, given that I’m using my 1rm Sumo as my 100%… but then using RDL’s as my “back offs” which are naturally a “lighter” exercise. I think that will make my calculations come out and be more in line with reality.
Keep in mind, however, that this is always a POST-HOC analysis. It is not meant to be something that drives my training. Rather, it is there to help EXPLAIN what is going on at some level – though a rather crude way.
The driver of the training is meant to be PURELY intuitive. It is guided only insofar as it needs to be to ensure that we’re going in the right direction. But, Nemesis is a Taoist/Zen program by its very design. This isn’t Catholicism. We’re attempting to reach Satori.
How is your training going?