Never Give Up

[^toby^]

FOREWORD

My 32nd birthday is coming up. I started working out on my 30th birthday and I had never trained with weight before.

I have done lots of different things. Some of them work, some don't and I learnt something out of it:

1)Stupid 2 sets of 12 routine at the gym
Why didn't it work? Poundage is too light.

2)5x5 with compound exercises
Why didn't it work? Poor forms.

3)Madcow 5x5 with Smith Machine
Why didn't it work? Missing too many workouts, poor forms and...Smith Machine

4)Chad Waterbury's Shoulder Routine (you can find it on www.chadwaterbury.com)
It works. My shoulders have got bigger but it would be better if my poundage is higher and my poundage is higher.

5) Pavel’s 'Bear Routine’ from 'Power To The People'
Why didn't it work? A) Too early to do Volume work with a lame 100KG Deadlift PB. B) I misunderstood the routine and did as many sets of 5 I could do with 80%10RM. It should be 1x5 with 100%10RM and 90%10RM and as many sets of 5 I could do with 80%10RM. C) Poor form. D) Not eating enough

6) Pavel’s Delorme-inspired 6 weeks Hypertrophy cycle from 'Beyond Bodybuilding'
It works. Best gain I have had ever. It would be better if I EAT MORE and have more weight plates to do Deadlift.

So, now I know what SHOULD I do and how to do them. I just need to stop sleeping in and injuring myself.

Goals of the year: 55KG Overhead Press (Recent 1RM: 40KG), 150KGDeadlift (Recent 1RM: 120KG) and become a better fighter.

So, what have I been doing last two weeks?

I’ve been riding a lot from and started Programme Minimum (5mins of Turkish Get Up single and 12mins of Swings twice a week) last week.

I have some sort of problem with my neck (not related to any lifting or sport) I've done. Osteopath said it is just inflammation and will go away in 2-3weeks but it is not getting any better. I went to my Traditional Chinese Doctor and he found out right away that their something wrong with the natural curve of my spine near the neck. Taking some herbs to improve my blood circulation on that area and will get acupuncture on Friday.

He said I need to stop doing Turkish Get Up and Heavy Deadlift at the moment but Overhead Press is fine.

In the meantime, I will do Overhead Press (instead of TGU) and timed sets of Kettlebell Swings for workout and low volume heavy Deadlift on some off days.

[^toby^]

2009/08/26 WED NIGHT

Warm Up:
(Wall Squat x 10; Kettlebell Halo x10; Pump x10) x2

Kettlebell Clean And Press Ladder:
16KG (Lx1, Rx1, Lx2, Rx2, Lx3, Rx3) x3
3mins break between 'ladders'. Hard but not impossible.
Working on total tension and non-explosive strength.

Timed KB Swings A.K.A. Man Maker:
10 reps on the minute and light jog in between set as active rest.
16KG 10x10
10mins only. the Man Maker called for 12.

[XkillerX]

You spend far too much time thinking about weightlifting. It is an ultimately arbitrarily stupid process.

Eat lots. Go to gym. LIFT AS MUCH AS YOU CAN AS HEAVY AS YOU CAN. When you start feeling dizzy, do some more assistance excersises, then stretch, chill out, and eat more.

In the end the program doesn't matter much as long as you LIFT HEAVY FUCKING WEIGHTS.

That should be your only goal. Lift heavy weights. The rest happens naturally. As long as you eat and sleep, that is.

[KaliBaby]

I believe in you Toby!!!

[^toby^]

Thanks Kali! I believe in you too! Squat, girl, squat!

You spend far too much time thinking about weightlifting. It is an ultimately arbitrarily stupid process.

Eat lots. Go to gym. LIFT AS MUCH AS YOU CAN AS HEAVY AS YOU CAN. When you start feeling dizzy, do some more assistance excersises, then stretch, chill out, and eat more.

In the end the program doesn't matter much as long as you LIFT HEAVY FUCKING WEIGHTS.

That should be your only goal. Lift heavy weights. The rest happens naturally. As long as you eat and sleep, that is.

Ha! It was just a review of my 1st two years.
Guess what? I don't spend any time thinking about what should I do anymore. I don't even read t-nation now.

I just want to be stronger and become a better fighter. I have a simple 'plan' now and I don't need to think anymore. I just need to do it.

2009/08/27 THUR Morning 'Variety Day'

Snatch Grips Deadlift:
60KG x5
45KG x5 (misload the bar, it should be around 54KG)
Focus on form. Will do it twice a week on my off/variety day add 2.5KG on the bar each session.

[Andrewc]

Where's the training, Mr. T?

[^toby^]

Where's the training, Mr. T?

I'm still getting treatment for Cervical Kyphosis

He said to me today I can train as long as I don't need to bend my neck backward. (so no Deadlift ).

I was going to get some rest and start it on next week. Overhead Presses and Swings...etc

Oh, and I've borrowed 4 rusted vintage 50pounds(!!!) Aus Barbell Co plates from Kristy's dad. Heavy Deadlift, see you in 6weeks!

[Mr. Cleetus]

I'm still getting treatment for Cervical Kyphosis

ugh. that looks like no fun. What do you do about it?

I hope it doesnt hinder your bike riding!!

[^toby^]

ugh. that looks like no fun. What do you do about it?

I hope it doesnt hinder your bike riding!!

Chinese Hardcore massage and acupuncture

RE: Bike riding, fuck no!
I've been riding heaps and I was riding my new road bike this morning.
Bigger Wheels, light frame and front brake only.
Looks like a fixed gear but much easier to ride!!!
Check out the pics here

[Mr. Cleetus]

and front brake only.

Crazy man

Looks puuurty.

[^toby^]

After 2 weeks of rest, birthday nights out and sleeping in...

2009/09/11 WED NIGHT

Kettlebell Clean And Press Ladder:
16KG (Lx1, Rx1, Lx2, Rx2, Lx3, Rx3) x3
Working on total tension and non-explosive strength.

Timed KB Swings
aimed for as least 13 reps on the minute and light jog in between set as active rest.

8mins only. the Man Maker called for 12.

13/15/15/15/17/15/15/13/

Song of the Day: Jew town

[Andrewc]

Where's the training, Mr. T?

I'm still getting treatment for Cervical Kyphosis

He said to me today I can train as long as I don't need to bend my neck backward. (so no Deadlift ).

I was going to get some rest and start it on next week. Overhead Presses and Swings...etc

Oh, and I've borrowed 4 rusted vintage 50pounds(!!!) Aus Barbell Co plates from Kristy's dad. Heavy Deadlift, see you in 6weeks!

That's a bummer, but keep at it Toby!

[baldy]

RE: Bike riding, fuck no!
I've been riding heaps and I was riding my new road bike this morning.
Bigger Wheels, light frame and front brake only.
Looks like a fixed gear but much easier to ride!!!
Check out the pics here

That is one cool looking bike, what an awesome birthday present!

[^toby^]

thanks! I think this is the best birthday gift I've ever had.

Bike Ride: around 12KM all together.

So I took The Tobinator for a ride with the whole gang. 8 of us on the road down south to the city. It was a bit scary cos I normally ride on bike path/foot path. Stop at the market to stock up some raw organic nuts and oats.

Rode from city via Carlton for some Soy Gelato(!) and home

Have been reading A Good Woman: Cat Power and listening to her early albums.

[^toby^]

2009/09/15 TUE Wed

Had third acupuncture and tuina session. Getting better but decided to get a second opinion with my G.P.

He looked at the X Ray and said he couldn't come to a conclusion without seeing the C/T scan.

So today I went to take the C/T scan. Felt like I'm one of those extra in a lame Hospital TV drama.

Fingers crossed.

Afternoon:
Ride from home to Radical Grocery for cheezly

Nite
Kettlebell Clean And Press Ladder:
16KG (Lx1, Rx1, Lx2, Rx2, Lx3, Rx3) x3 (Lx1, Rx1, Lx2, Rx2) x1
Working on total tension and non-explosive strength. Unable to reach 4 ladder sets.

High Pull
3x5 each arm.