Tue 10 Jul 2012
W.O.W. 7/08/12-What Should I Talk About at the 21 Convention?
Posted by Doug McGuff under Uncategorized
I did the following workout at UE on Sunday with the kids “supervising”. It had been 9 days since my last workout, so I felt very strong. I felt no decrease in my metabolic condition, but this was likely due to performing some hill sprints in the middle of the 9 days. The day before I spent the day doing a major garage purge (3 separate trips to the dump) and clean-up which probably affected my recovery more than the workout itself. I did rest pause at failure on almost every movement. The next day I worked a very gnarly shift in the ER with lots of critical cases. I felt great throughout the day, but was pretty smoked by the end of the day. I was happy to have today off. After a great night of sleep, I feel well-recovered. I will probably plan my next workout for Friday with the UE team, or Saturday AM. Here’s what I did:
Lumbar Extension on SS Pulldown (as pre-exhaust for…)
MedX Leg Press (with end-stop/squeeze technique)
Nautilus Pullover with SS retrofits
MedX Compound Row with SS fall-off cam
MedX Chest Press
Rather than discussing a scientific study, I would like to solicit your input. I am slated to speak at Anthony Johnson’s 21 Convention on August the 19th and I cannot decide what to talk about. My prior lecture has proved very fruitful in generating attention to HIT and BBS, but I do not want to give the same presentation again. I am not limited to discussing only BBS or even fitness. I am willing to speak about anything that the target audience might find interesting. I would love some input, especially from those already planning to speak or attend. Thanks!
Doug,
Thanks, again.
Blain,
Yes, it’s pretty much the same, but I was using barbells at home and not consistently increasing my wts. To Zickerman’s credit, he recommends the gym over home workouts (for the average person).
Post For Henry:
After a few weeks of modest gains in weights and TULs, something (likely paleo nutrition + substantive rest) triggered significant performance improvements. Prior TULs were exceeded by 30 to 45 seconds for most movements, a large percentage for targeted 90-second failures. I’ve trained with a SSZ protocol for 2+ years and didn’t anticipate gains of this nature were still possible.
Additionally, over the past couple months cardiovascular capacity has adapted to more fully service these highly intense training sessions. Previously, respiration was pronounced up to 15 min post workout, I’m now back to baseline within a couple minutes. This week’s workout while on vacation at lower elevation (vs. Denver) should prove interesting.
WOW 7/12/2012 (Lower body)
All movements Nautilus One equipment with 90-sec targeted failures:
- Leg Extension
- Static Leg Curls
- Horizontal Row
- Abs
- Hip Abduction
- Hip Adduction
- Low Back
- Leg Press
Good news, I got my knee surgery this morning, and I’m not dead! =)
This was my first real surgery.
The original intent was a simple scope surgery, however, the doctor realized during the surgery that that method would not be sufficient to fix everything that needed work.
He also knew I was paying cash, and that I did not have anymore cash for a second surgery, and would not for a very, very long time.
He decided to do a full open knee surgery during the surgery and made 1 incision.
I dont think this is anywhere near as intensive as a knee replacement, of any kind/degree, however it did end up taking a full 90 minutes, which is like more than triple the length of a typical scope, as I understand it.
When I woke up from anesthesia, apparently I said “I’m the hulk!”, and was thrashing my arms pretty hard.
Knee hurt bad when I finally came to (and can actually remember first being awake). But it wasn’t unbearable.
Unfortunately I was not able to effectively ice my knee within the first few hours and it has swollen considerably, much like when I first dislocated my kneecap. This causes significant discomfort (I’m almost completely unable to bend my knee), but the *actual* pain otherwise, seems to be fading in intensity, independent of my pain meds.
The original plan for rehab was to begin “the next day”, however I was informed immediately that due to the change in surgery, no meaningful rehab should be performed until I meet with the doctor in 2 weeks.
In the meantime I’m actually able to walk on it (lightly), and this is not a problem (also made easier with crutches). I’ve also been instructed to bend it up to 30 degrees a few times each day.
Kinda sucks more intensive surgery proved necessary, but I’m glad that since it was necessary that it was performed (at no extra cost, which according to my licensed-nurse girlfriend, should cost double what I paid).
All in all, looks like I should be just fine to walk around at the Austin 21 Convention, but I definitely pushed it with the dates, due to the added surgery method.
Lesson learned.
In relation to BBS, I’m very happy my legs became as strong as they did before the surgery, because if my injury experience from years ago is of any relevance now, my quadricep is going to shrink pretty fast due to the swelling.
Perhaps not? I never quite understood why my quad shrunk so rapidly when I dislocated my kneecap years ago. I always thought it was the swelling that follows, but maybe it was the trauma itself and the quads relation to the function of the knee.
In any case, among other methods, I plan to utilize a Nautilus Nitro leg press — i.e. strength training BBS style — to rehab once I get the clear from my doctor.
It brings to mind a quote from Ken Hutchins in the SS Technical Manual — strength training isn’t *part* of a rehabilitation program, it IS the rehabilitation. (Para-phrase).
I also have access to a number of other methods and equipment though. Obviously I have my ARX Omni machine, as well as easy access to a true cold plunge, mineral salt pool, hot water jacuzzi, steam room, dry sauna, electric percussion massager … and best of all, my girlfriend is also a licensed massage therapist.
Thanks for reading! Excuse the length… I think I’m high on the pain meds, but I really don’t know, having never been high on drugs before.
“He decided to do a full open knee surgery during the surgery and made 1 incision.”
This was in addition to the 3 punctures for the scope.
Anthony,
Congrats on making it through the belly of the beast. You have experienced medicine in the only way it was ever intended to be practiced….a direct exchange between the doctor and the patient. If a third party payor or government payor would have been involved, the doctor would have been unable to do what he did for you without facing fraud charges, fines or even imprisonment. I will try to expound on this as part of my 21C speech.
The stimulus for muscle growth is high tension motor unit recruitment and fatigue. Muscle atrophy also has a stimulus, and that stimulus is immobilization. Even some limited ROM will limit atrophy so that you won’t have to reclaim as much when you start rehab.
See you soon.
Henry,
I enjoyed our on-site consult. Expect more surprises from the paleo nutrition/supplement approach we discussed. Once the stimulus is dialed in and adequate, I think progress really comes from focusing on the organism and response side of the equation. Keep sending us updates!!
W.O.W:
nautilus 2st legpress
OME pullup max contraction
Next.Gen. shoulder press
Nautilus 2st neck flexion/extension
Increased the resistance on the legpress with 3 kg and got the same amount of reps and tul .But…the last rep wasn’t finished with pushing through the heels but from halfway of the rom by pushing more with the forefoot.That was a very hard rep anyway and next time no increasing of the resistance but getting that last rep also correct.The next week my off days will be less by working out 2 or 3 times because of not being able to workout for 2 weeks after that.Will see how less off days work for a brief period while allowing a longer rest period after that.Normally I woudn’t do this but under the circumstances I thought..oke use the circumstance for a test.
Today I had several times within 2 hours after the workout a feeling of light headness while picking something up and walking stairs.
Since a week I’m measuring my bloodglucose level.It fluctuates between 3.8mmol/l and 5mmol/l(68,4mg/dl-90mg/dl) with an average of 4.4 mmol/l(79,2mg/dl.The 5 mmol/l was measured fasted in the morning after awaking and was down about a hour later(I gues the cortisol effect).The average is a bit blurred considering that today’s measurement of6.8 mmol/l is incorperated.This was measured right after working out today and had nothing directly to do with being fasted or the effect of eating.A hour later the measurement was down to 4.6 again.I did all this to see the effect of my nutrition protocol.
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“You have experienced medicine in the only way it was ever intended to be practiced….a direct exchange between the doctor and the patient.”
Truer words were never spoken in your field Doug =).
And yes … I got the feeling from the get go that he both appreciated the direct payment … and was also sadly distant/unfamiliar with it.
Not in that he hadn’t accepted direct payment in 25+ years of practice, but that it had been a long time since anyone had paid directly, never mind someone so young.
(I’ve yet to see any other patient in his office in their 20’s).
Re immobilization : thanks, I’ll move it as much as I can (safely).
I also performed a WOW 72 hours before the surgery, in the thinking that that specific stimulus would mitigate the atrophy of my quad.
Not too far in advance so that it was fully recovered, and also not so close that it left my leg in significant duress going in.
~~~
No idea how my quad will end up right now, but everything (topically) so far is healing super fast.
It’s been about 55 hours since surgery finished … and according to my personal, as well as real life nurse girlfriend, my stitches are ready to come off.
They aren’t scheduled to come off for another 12 days.
(I’ll be leaving them on for at least another week just to be safe).
WOW’s for Norm and Dot
Greetings from Montreal!
It has been a month or so since we reported in. Not that we have slacked off from our weekly “Big 5.” In fact we still enjoy both the exercising and the results. We have both listened to our bodies and adjusted our exercise day according to what else is happening and Dot seems to excel with a little more recovery time. As examples:
June 14 July 19
Chest Presses 20lb 1min 35sec 25lb 2min 00sec
Lat Pull-Downs 40 1min 40 40 1min 50
Leg Raises 5 2min 00 10 2min 10
Meanwhile, Norm stays more or less even with some exercises edging up, some down from one week to the other.
However the best part of our story is that we continue to enjoy all of the other physical things we like to do – at the age of 74 - without fatigue or soreness, specifically golfing and walking.
Best wishes to all.
Norm and Dot
WOW 20 July 2012
12 days since my last wow. The reason being that I am training for a half marathon that will happen in 5 weeks from now. On Sunday I run 11 Km (half half marathon) and I was feeling good. Yesterday Thurday I played one hour of 5 aside ultimate frisbee which involves a lot of sprinting and start and stop movements. I also run from my office to the grounds where we play ultimate and I run back at the finish for a total 90minutes of running at all intensities (low, mid , high).
So today I went for a short and sweet WOW so as not to add too much on the metabolic load.
Hammer Incline Press 80Kg 42 seconds
Hammer High Row 110kG 34 seconds
Hammer High Row dropdown to 90Kg for another 20seconds
Low back pre-exhaust on pulldown 33 seconds
Hammer Incline Press 80Kg 18 seconds ( just checking to see that I was really done)
Barbell squat 50Kg plus the weight of the bar
3 reps
Barbell squat 40 Kg plus the weight of the bar for another 8 reps
go home…
oh I forgot to mention that all my non BBS activity is happening spontaneously and in a power law fashion as one would expect. I started strict BBS 10 minutes or so once a week at the beginning of the year. Before that for about 6 months I was doing conventional training and following conventional diet wisdom without any results either in weight loss or strength increase. Since January 2012 I lost 8Kg ( 17lbs) and gained 40% strength. I am certain that the fat loss is much greater than that because my whole body really changed ( more muscle).
With the weight loss and muscle increase my activity levels naturally increased and I find myself today ready to run a half marathon and feeling able to do it whereas a year ago I couldn’t even run for 5 minutes.
WOW:
nothing
Vacation: Tonight I will be deposited on an island in the Gulf of Mexico.There is no phone,no internet.No pick-up until next Saturday.I have a lot of water,some beer,matches,more water,mosquito repellant,four rods and reels,two .22 pistols,a new mohawk haircut,a tent,more water,sunscreen,plenty of beef jerky in case I don’t kill/catch my meals…
WOW
Leg Press- Medx
Overhead Press-Medx
Chin
Dip
Compound Row - Medx
Low Back - Nautilus
Neck Extension - Nautilus
Done after 5 days rest
@Doug Holland,
I’m picturing a sequel to Robert Dinero’s Taxi Driver…island edition.
WOW: DB Press, DB Deadlift
I’ve been seeing the weights go up much faster than expected on the press. I’m not an advanced trainee, but I’m having way too much fun with this abbreviated workout to add more volume at the moment.
My suggestion….bunch of twenty somthings. Stick with the HIT approach. They don’t hear or understand it enough. They all believe that more is more. I’ve been there done that (as have most). Its a good primer…..plant the seed as they say. Even if they don’t get it now it could creep up out of their subconscious in the future.
The other option is a presentation on how to hook up with chicks :). Short answer….tequila. Long answer…well thats a bit more profound I expect.
I personally would love to hear about your views on nutrition and supplements pre- and post-workout and during the weekdays between each weekly workout. There are a lot of different and more or less dogmatic approaches to pre- and post-workout nutrition, and people swear to either BCAA, Whey protein, creatine and all the other stuff that are supposed to enhance your performance / results. It would be very nice to hear expert medical opinion on this very important issue. Also the issue of using caffeine as a “booster” vs the effect it apparently has on creatine levels. Thanks for a GREAT lecture last time!
150,256 !!!!!!!!!!
Anthony,
Cool milestone! I am hopeful this year’s is even better and goes truly viral…either that or it will come across as a demented rant. We will have to wait and see.