Gym Jonesing

Posted: August 6, 2011 in Uncategorized

I’m having withdrawal from heavy lifts at the moment, but nonetheless, I’m as active as ever.

Currently logging in about 4 hours of aerobic work a week (quite modest) alongside two sessions of recovery based sprints during the week. Couple that with hitting the gym 3x a week to coach and develop some long sought after upper body pushing ability and I’m getting along just fine!

Over a seven-day period, it’s road work twice a week (an hour each @ 140-150bpm). The sprints follow Joel Jamieson’s recommendations mentioned in this post.
As for the gym work, it’s  a total hour and a half in the week in the 120-140 range, alongside core stability work and explosive upper body pushing work (for example 5×5 explosive press ups) with bodyweight pull-ups (wide grip) done explosively (usually 5×4) – something I’m working on.

I’m not squatting or Deadlifting at the moment, much to my despair, but alas I’m making do with what’s available. I’m hitting the legs hard via the aerobic work and sprints at the moment.


Today, my copy of Assess & Correct arrived – as of Monday I’ll be figuring out my weaknesses and working on them via the same materials. I expect nothing less than the power of flight as of September.


It has been important for me lately to keep up the learning. I’m spending a lot of time reading articles/textbooks and find that I’m clear on a lot of things that were previously wandering thoughts re: what’s best for developing athletic performance (in particular increasing force).

This last knowledge adventure has me sitting thinking about all the “Broscience” I’ve had to tear through in the last few months. A lot of my own thoughts as to what makes people better athletes have absolutely dissolved, helping me ditch what was a pretty harmful ego. Don’t for a minute think that’s me forgiving the soaking tampon that is your average gym muppet’s programme – people are vastly confused as to what to do about  losing weight or putting on mass, but I’m more thoughtful regarding the individual now. It’s less of a case of me looking at an individual and thinking “that’s wrong, that’s wrong, that’s too light, that’s too heavy, that guy’s holding an iguana” and more “that guy turned up today, but he could get so much more out of today than he is”.

That’s where guidance comes in. I’ve had the absolute pleasure of taking a friend of mine through hell over the last 4 weeks at The Arc gym in Glasgow, where I’ve watched him lose chins and gain fitness/strength at a rapid pace. Why? Because he was there every God damn day he said he would be, he finished every rep of every set despite burning limbs, he followed the diet plan I provided and he never once lost sight of the goal. I’ll be blogging about my work with him soon – I’ll have all of my required information by Monday.


Happy grinding, folks!

  1. Magnus says:

    Since I am also interested in corrective work I wonder what you think of Gray Cook’s “Movement: Functional Movement Systems: Screening, Assessment, and Corrective Strategies”?

    • Hey Magnus,

      I haven’t read Gray’s book, but I’d wager that it’s a gold mine of performance enhancing information. I’ve used Gray’s “Cook Squat” to gain squat mobility with a number of people who were previously seriously constricted – it has always been highly effective!

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