How much of a role does pre and post workout nutrition play?(Part 2)

I went through pre workout and I believe many of you have gone through the web to search a little bit further/deep into pre-workout nutrition. Whoever who didn’t get what I was trying to convey, the whole idea of having a pre-workout meal 45minutes – 1 hour prior to training is to fuel your body for intense training be cardio or even weight training.

While some trainees would go to the gym with a really light meal, they might experience dizziness, lack of energy or sometimes even feel really lazy to start any form of movement/exercise. Get a decent meal, enough rest and get moving!

Post Workout

After every session of workout/exercise, we all feel exhausted some way or another. Recovery is really important especially right after your workout session. We always neglect the importance of post-workout. After every session, majority of trainess would just grab a sip or two and head for clean up.

The most critical time for a post-workout meal would be the first 15-25 minutes of a workout. At this point of time a strategic intake of protein and carbohydrates/glucose would play a major role in muscle recovery and growth.

Sample of a decent post-workout meal

Bananas for simple attacking carbs. After an abusive session, one or two would do you good.

Whey + Dextrose = Protein + Simple carbs can never go wrong after a workout

After an hour or so, I would recommend getting in some solid meals like tuna, chicken, meat and don’t forget your fibers. People tend to speculate the whole low-carb diet issue, I’d suggest you to eat the carbs eg; potatoes, rice. Unless you are on some sort of low carb diet, eat your carbs regularly. Remember, if you plan to hit a low carb diet scheme, do it at your own risk.

See you around.

Another Front Squat and Pull day

This is the 2nd week of my new routine. I’ll make this clear, it isn’t easy but its well worth every session. 

Besides that, I have also implemented something new on alternate days. Besides cross-training, I’d be doing some extra accessory work on Tuesdays which includes 10-15 minutes of intense cardio and some extra movements eg; side raise, front raise etc which I am totally lacking.

Back to training talk,

So I did some Front Squats, Platform deadlift (speed priority), Dumbell Rows, Side Raises, and some Smith Bar Pullups.

I want to talk mainly about my Front Squats and The Platform Deadlift.

This is how my figures went for the front squats ( excluding warm up sets )

 

 

I always prefer the clean grip

 

 

105kg x 3 

100kg x 3 x 4 

PlatformDeadlift ( 25kg plates )

I was working up to 50-70 percent of my max. which is around 90kg – 140kg. 

 

We will be getting together for an asskicking crossfit session on Thursday, a new friend might join.

So what happened during the last session?

I came up with a non-adaptive type of training. The reason behind this is I was trying to experiment the effect of non-adaptive training. 

A little breakdown on how it went : ( There were 5 of us )

1. Jog/Sprint 5 rounds ( every single trainee gets to lead the pack for 1 round and he has the liberty to either sprint , jog or walk. But the pack has to be close to each other, never leave anyone behind)

2.Shuttle Drills . This one was tricky. Once your turn is done you sit or stand, you get down in a woodplank position( You kill 2 birds with 1 stone, agility and abs )

3.Pullups while those resting constantly do their situps.

4.Assisted bear walk with exchange ( rest at woodplank position )

5.Bear walk with pushups ( rest at squat position )

6. Short dash ( rest at jumping jacks )

Sounds like a badass?

Something different.

I had a word with Kirksman when I was in Malacca for a short trip. He told me that Coach Wu noticed that my quads were weak during my pulls. It was really obvious when I had a slow breakoff from the ground during my max deadlift pull. 

So I guess he and Coach Wu got something up for me. Thanks guys. 

Its is basically an anti-periodization programme. As for me , I’m aiming to pull 210kilos before the year ends. 

So this is how the workout is. I know it sounds really weird, but trust me it is tough as hell.

Deadlift

Pull a double 170kg for a max.

Drop down to 150kg for 4×3 

Snatch Deadlift of 25kg plates (explosive movement towards the back extension )

90kg x 5 x 5

Bench Press , Barbell Rows, Side Raises and Dips are optional workouts since I have a really focused goal right now. 

Now I made a short analysis after the workout and I realized that my movement isn’t as quick as its supposed to be. My body is still adapting to the new workout routine. I’m seeing some results by end of this year. 

This is where cross-training comes into play. No! You wouldn’t get weaker or loose muscles or strength. It is a myth. The whole point of performing cross-training is to gain extra speed hence getting quicker breaking off the ground which would keep me closer to my 210kg pull goal by end of the year. 

 

Cross-training is tomorrow. Joseph has a big group waiting and tomorrow is speed day. See you outdoors !

A much enjoyable session with fellow lifters.

This blog is not catered for only cross training or even body building. Its catered for the general fitness but with specific contents on each topic. 

Yesterday, Shaun and I went for a short trip to Malacca. We were training in a weight lifting facility area. As you all know I am not much of a weightlifter but we all hangout together. Kirksman was nice enough to pick us up at the toll booth upon arrival in Malacca. 

The place where we trained

(thanks for the photo Shaun)

Joseph was supposed to come along but he was hooked to something else that was unavoidable. So I did some tire flips and attempted to pull my new PR for the deadlift which is 190kg but failed. It broke off the ground though. At least it did. 

This is the video of where we trained and some action in it. Take a look !

I am considering new methods in my training. I need to really look on the diet and get in enough food which I’m technically not at all. 

For example the tire flipping. We need to get one in KL for sessions like those. They are definitely good for the lower body conditioning and it does condition the gluts real hard as well. Not mentioning grip strength as well. That is where I noticed I am lacking, well besides the upper body as well but I’m working on something which I’m looking to yield in the next 6 months or so. 

Stay tuned for the next session of cross training. 

 

Coming up next week :

Shuttle Runs are good for the agility.