Moving day...

Hi Folks, I'm possibly gonna be off-line for the next few days as me and the future Mrs Dave are moving to a new flat tomorrow and it might be a couple off days to get our internet set up.

Not sure quite how I'm gonna make it, but have iPhone, will get by!

Over the last week, I've not had a load of time to train this week, thats not to say I've not managed. Monday morning I did a session from the workout I posted last week, Wednesday was a body weight workout, working for 30 secs on pushups, jump squats, plank, burpees and alternate lunges, no rest between exercises, 2min rest and repeat 5 times. Friday I worked through a bootcamp session as I had 2 people turn up due to the weather and they insisted I work along with them. Who am I to say no!

Needless to say I'll be back to normal training this week once all our stuff has been moved in, which in itself is gonna be a decent amount of work, but a few friends are helping out so that will be great!

Anyway, just a quick post today to keep you all up to date (should you be interested!) and I'll be back toward the end of the week with more post and the linkz on Friday. This is the last linkz post incase you missed it!

Have a great week!

The Linkz 26th August 2011

You may have noticed its Friday. Not Monday, which would be the usual day for the linkz... change of day as I figured it made more sense to get it out at the end of the week rather than the start of the following week because by then I've already started reading more articles and I can't remember what was last weeks and what were the current weeks and I get confused and my head hurts and it takes valuable time to recover. Time, that frankly I don't have, too too busy.

Hence the change of day.  Without further ado, The Linkz.

Down under, Rachel Guy has booty on her mind.

Over at Performance U, Professor Nick has a free audio interview with the fat loss ninja.

Harold Gibbons wants to encourage you out of your comfort zone. I did this week, scary but good!

Kelly Baggett on loosening up to speed up.

Precision Nutritions take on the MyPlate from the USDA.

Chris Beardsley over at the Garage gym has a few great links, check 'em out!

Bret Contreras on sprinting

Eric Cressey on training speed to get strong.

Rachel Cosgrove with 25 ways to distract yourself.

Mike Robertson with Q and A on back pain after deadlifting.

Tony Gentilcore on Play Doh, seriously though, check it out.

Thats it for the week, Ive had a pretty busy week, and I have a pretty busy weekend ahead. On top of that, we are moving flat on Monday, and we still have to finish packing... Might be chaotic but it'll get done, mostly because it has to, but mostly cause I'll be busting my ass moving boxes and furniture down 3 flights of stairs, across town then back up 3 more flights of stairs and into the new place!

Have an awesome weekend everyone! (and if you are in the Edinburgh area and want to carry some boxes...)

The workout...

 A couple of weeks ago I posted this article about the trainer-who-should-not-be-named. I looked at her "workout" and posted some clips of her talking about training. Then I had to stop as my brain was turning to mush and I was a little bit sick in my mouth every couple of minutes as I listened to her superb exercise and training knowledge drivel.

I figured its easy to knock someone. Not so easy to put out your own ideas for others to look at and critique as they see fit. So here is my workout that I've been doing over the last 2 months and seeing pretty decent results(if I may say!)

This an overview, that is, the general format with the approx percentages of my max lifts (put in as a 4 week cycle, which is repeated). Some exercises vary, as I am experimenting a little with different options to see how I react to them, and to see how they fit as part of the programme.

Monday - generally day 1 of the week for me, although if I have time, I may use sunday as day one, just to be a little wild...

Upper body push(Bench, dumbbell press, incline press)
Upper body pull (Seated rows, chest supported row, DB rows)
TRX row to ext rotation 3 x 10
Core circuit - TRX jackknife x 10
                      TRX bodysaw x 10
                       Plank x 30sec
Rest 1min and repeat for 3 circuits


Tuesday or Wednesday -
Squats, front squats, RFESS
TRX hamstring curls, Glute ham raise
Pull ups - Sets dependant on that weeks load
Explosive pushups -sets of 10, supersetted with pull up sets.       

Pallof 3 x 10
Cable rotations 3 x 10
Half kneeling hi-lo cable chop 3 x 10
Rest 1min and repeat for 3 circuits

Thursday or Friday -

Deadlift
Step up, Reverse lunge
Trx pushups 3 x 10

Kettlebell Windmills 10 per side
TRX body weight pallof 10 per side.
1 min rest and repeat for 3 circuits.

As for loads:
Week 1 is approx 70%
Week 2 is approx 80%
Week 3 is approx 90%
Week 4 is approx 60% (deload week)

That my friends is that!  Add in plenty of meat and veg, a couple of protein shakes, fish oil, BCAAs and loads of water and we have some pretty decent results!

Next time I'll break down my diet over this last 2 months and detail some of the gains I've seen from this programme.

I would love to hear any feedback on this post. Get in touch!

The Linkz -15th August 2011

Hi all, its been an exciting week here! Work on my website is coming along with my man Matt doing some awesome work for me, I'll post links to his stuff through the week but trust me, he is insanely talented and his passion and enthusiasm for what he does is infectious!

Along with that I've notified my work that I'll be dropping my contracted hours about 30% in order to develop my personal training business, and I've been starting to build the Bootcamp side of things too. All in all a busy week, so not a whole lot of reading got done last week, but here is what did get read.

Down under, Kat Loterzo guest posts on getting lean on Rachel Guys blog.

Had a long car ride? On mobilityWoD, learn how to undo the ways your car is trying to kill you!

And while you are there anyway, psort your psoas! Especially if you are a biker.

Dave Tate is awesome. If you aren't on the Elite FTS email list, why not? while you go sort yourself with that, check the vault. Totally free awesomeness.

Bret Contreras gives you the 50 commandments of gym use. Follow them!

Eric Cressey on making change easier.

Tony Gentilcore has the key to fat loss.

Charlotte Ord on the personal training industry running before it can walk. Great stuff.

Have an awesome week everybody. Keep learning!

The Linkz 11th August 2011 - Late edition!

Dammit! Despite all my very best intentions, I'm running late with this here blog. Again.

So without further ado, the linkz from the last week (and a half!)...

Charlie Weingroff Q and A with Phil Stevens

Nia Shanks looks at some of the badass-est ladies around.

Tony Gentilcore with a surprising sounding motivator... makes sense when you read it though!

Freaking awesome article from Bret Contreras and Brad Schoenfeld on the crunch!

Hardgainer? Jason Ferruggia has a tip for you...

Mike Reinold is a smart dude, so when he offers an improvement on something you should pay attention...

Rich Mejias on the perfect diet.

Tony Gentilcore has an interesting use for a sock. It works too, I've tried it.

Great coaching tips from Zach Moore.

Shoulder pain? Want to bench? Silly question, of course you do, Dean Somerset can help.

Eric Cressey on why the porn store is thriving, while the gym is out of business.

Kellie Davis on why strength training means everything to your endurance.

Shelby Starnes with the cardio manifesto on T-Nation.

And while we are at T-Nation, Nick Tumminello has some awesome alternatives to the prowler.

Thats it. Read em and learn!

Randomness...

I thought that for this post I would go a little random! Just some thoughts on a few things and I'd love if you guys had any comments/ thoughts on any of it, if you would just add them in the comments!


First off, I was squatting on Monday (I know, i know, squatting on Bench day? What was I thinking right?) so I loaded up the bar, about 300lbs, not a lot in some circles but I'm working on it! Got into position, lifted the weight off, stepped back feeling good, started down and felt the sole of my right trainer compact under the weight and slip to the right as I drive back up... Needless to say, knee and ankle on that side were ouchie. My ankle is still giving me pain 4 days later. Three things come to mind -

1. Thats what I get for squatting on Bench day,
2. I shouldn't have been squatting in my nikes, I know better than that. I normally go barefoot, and
3. I think its time to invest in some minimalist trainers. I've narrowed it down to 2 options,
 the Merrell Trail Glove, or the New Ballance Minimus.



I wondered if anyone has tried them out and can give me a recommendation? Gonna try them this weekend I think and see what i feel is best.

I was gonna go down the Nike Free route, but I think these might be the smarter option!







I got chatting with a contact on Twitter last week, she happens to work for SmartTec nutrition, the company that make Xcelr8+, a pre-workout formula designed to enhance your workout, improve focus and energy and get you pumped!

So, I asked if she'd tried it or knew of anyone who had. She said that they were getting good feedback on it but hadn't tried it herself. She sent me a few samples to try and I gave it a go yesterday...
It was definitely interesting! The Beta-Alanine makes you tingle... but other than that I'm not entirely sure I really noticed the benefits of the supplement. That said, I've only tried it once and it may be I need to try it again to assess it a bit better. Overall though, I'm not sure I'll continue with it, don't really see the benefits as I eat well, I've got good pre- and post workout nutrition and thats all you really need!

I've started up a new Bootcamp here in Edinburgh. Trying different locations on different nights to assess the best locations. Its going well so far but its gonna take time to build it, and my intention is to run these in conjunction with my personal training clients, hopefully developing some of the bootcamp people into personal training clients.


And one last thing, my other half and I are moving! Finally got pissed off enough by our current letting agents over an on-going problem after they got pissy with me when I was chasing them up on progress. Got straight onto the interwebz and after checking out a few possibilities found a great flat, closer to the beach, not too far from the centre of town, great size and slightly less money than we are paying now!

The Linkz - !st August 2011

Wow! 2/3s of the way through the year already...how are you guys doing with achieving your goals? All going well I hope! I thought I would start off this weeks links with some motivation. Get ready to be motivated!

So, first off...

Martin Rooney on train for warriors with meeting the expectation.

Alwyn Cosgrove on goals.

Mike Boyle on showing up.

Rachel Cosgrove on not going too strict too soon.

Bojan Kostevski with awesomeness on goal setting.

And a video from Will Smith. great stuff...

Tony Gentilcore wants you angry, GO INTIMIDATE THE WEIGHT!!!

And then he goes and breaks down the deadlift  on T-Nation.

The original beautiful badass, Nia Shanks profiles Molly Galbraith, part1 and part 2.

Dean Somerset gets sexified...

Some great business advice from Alwyn Cosgrove.

Jason Ferruggia on the sorry state of some modern gyms.

Eric Cressey with awesomeness in a guest post on Mike Reinolds site. All about fatigue.

Ben Bruno on learning on a budget.

Matt Kroc will ensure Bench press day will never be the same again!

Jen Grasso with some "feel good" conditioning.

Eating at night makes you fat, right? Right?  John Alvino has an answer.

Interview with Mark Young on SwimmingScience.net

Brad Pilon on Renegade about how much protein is needed each day.

Dean Somerset on warmups and getting your lift on!

Brendon Rearick with 3 great tips for the deadlift.

Interview with Rachel Guy

Mark Young with part 6 of a series on training clients with obesity. That is, clients who are obese, not using obesity as a tool...

Nia Shanks with her top 2 supplement recommendations.

Rich Mejias on women lifting weights

Enjoy. I'll be back later in the week.