Friday, August 31, 2018

Yesterdays workout

Something about this workout felt great.

————

5m assault bike warmup

10m dynamic warmup

Circuit #1:
3x
10-10-10 front-side-side medball throws onto trampoline 12 kg
24 kg KB swings x10
7.5 kg squat jumps x10

Circuit #2:
3x
Pistol squats with help, each leg x5
SLRDL 16 kg DBs, each leg x6

Circuit #3:
3x
standing OHP 20 kg DBs x5
bent over rows 24 kg DBs x5

Ab and stretch circuit:
3x
10 leg raises
30s plank
30s “child’s pose”
30s “back to India”
30s “Hero pose”
30s hamstring stretch

————

1h15m

Saturday, March 24, 2018

No squat rack?

I have been living in Paris now since January, and only just now made the decision on which gym to get a membership for. The problem was multi-fold. They are expensive, small, crowded, closed on Sunday, or just in general strange. But these are all minor points, and my fiance and I had the choice of two gyms nearby that are not too expensive and seem reasonable. But, the main draw-back was that only one has a squat rack, and it is the gym that is less convenient for the both of us. So in the end we got a membership at the gym without a proper squat rack, Neoness Denfert-Alésia.

To be more clear there are Smith-Machine squat racks, but I essentially don't count that. The Smith-Machine is where the barbell is fixed within a rack where it is guided so that it can only travel directly up and down. My guess is that this was invented to somehow optimize the process of doing squats or bench press or overhead press, but as far as I can tell this only manages to take away control of the weight and potentially put weird shear stresses on the spine. I will not step foot in a Smith-Machine.

There are also weight machines that can be used for squat-style movements. There is a plate-loaded squat machine where the weight is on your shoulders (good), but because there is still a fixed pivot point it can feel strange. I will use this for sure, but because of the awkward positioning I can't load it very heavy. There is also a machine for lunges where one holds the weight suitcase-style (also good), and one does single-leg style squats or lunges. This is something I haven't seen before, and I will also try to use it often, but again it can't be loaded heavy and a fixed pivot point takes away the need for full balance control. The last machine is the standard leg-press machine, but the former two are both better options in my opinion.

So, although there are some good options for doing some type of weighted squat movements, they are still machines. Luckily the gym has some kettlebells and 'power bags' (sandbags of different weights with handles). My plan is to use these to do weights goblet squats, lunges, clean/swing movements, and eventually start doing weighted pistol squats. Long story short, I will miss doing heavy back squats, but at least I have options.

Sunday, January 21, 2018

Office Exercise

A 2013 YouTube short by Casey Neistat. Exactly the type of thinking I love.