Another 25 minutes run today in 29 °C. Finished half an hour ago…still sweating conkers!
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Another month into my plan all going well ditched the jogging for the time being after reading (perhaps wrongly) between the lines of Waynes response to my post. I have just been walking a lot and logged 170 miles with Maymywalk so far this month - I’m working on my pace and distance. Despite the hills I have just broken the 15 mins to the mile barrier - I thought this was near impossible! The weight loss plan is also going well and I have now lost 12 Kg. I’m still 6 Kg away from a sub 25 BMI so I have a little work left to do. This time hopefully I should find it easier to keep the weight off because, aside from the odd gin and rare glass of wine I have stopped drinking.
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Not been able to run for a week due to knee niggles. Left knee is painful when I walk, let alone run. Runner’s Knee seems to be several things. I think maybe I have the patellofemoral variety. Going to rest it for another week. If no improvement then I’ll need someone to take a look at it. Hopefully it will mend!
Do you run any distance on pavements/ hard ground?
No, only on the local recreation ground. I wonder if I have a small tear in there, as I had a small twinge at a physio appointment the day before. It was a bit sore the next day, but I ran for 25 minutes anyway because I’m an idiot. It hurt more afterwards and hasn’t improved much in a week.
Been stretching and foam-rolling a bit too
There’s an important lesson right there that probably anyone who runs gets the opportunity to discover for themselves. Hope its sorts itself out with rest.
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It’s been eight weeks since my last effort at a 5K run. Since then I have been walking lots and only a few times jogging for half a mile in the middle of a walk. Today I felt that it was time to have another go at a 5K and this time I managed it without stopping. Once I am out I really enjoy running and honest Wayne I’m not worrying about the times.
My BMI is now 26 and HBA1c results recently from my Annual health check show that I am out of the pre diabetes risk zone.
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Started running again after an enforced break due to hurty knee. The new daps are more comfortable with better cushioning. My heels appreciate this!
Decided to wind things back a few weeks to week 4 of the schedule for a gradual reintroduction. Hopefully the knee will hold up. Plenty of stretching seems to have helped the recovery.
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I’m gearing up to start again. Just have to clear the stuff I filled the garage with. I stopped training and also haven’t ate properly and I checked my weight a couple of days ago - I’ve lost nearly a stone and a half.
Hopefully can get up to speed quickly and gain it back. I’m skin and bone here.
Right, so I didn’t get sorted and the plan is to start next Monday now with a routine to add mass quickly and not care about strength. Will review after a month or two and change the routine.
I’ve prepped all I need regarding nutrition and just need to get the work done and get to bed on time.
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What approach are you going for to do this? Time under tension, intensity techniques, higher reps?
Vince Gironda’s 8x8 routine.
The Iron Guru 
He had a lot of original ideas and I’ve always wanted to try some of his stuff. He trained Larry Scott among others and was totally against steroids.
Let’s see if I can do it. Read many reports that it works but you have to do it as he said with very little rest between sets.
Make sure you pick compound movements and have an ABC different choices per workout is my recommendation.
Also 6 weeks and then deload or you will burn out on that routine, even if you start very light - which you should!
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I have a mix. Vince Gironda was against the back squat and liked isolation exercises. He liked the hack squat and sissy squat.
Yeah, I’ll definitely have to start light. I’m thinking start with what seems too light.
From what I’ve read he didn’t recommend deadlifting either.
I can well imagine 8x8 being a total killer.
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The first few sets are a warm-up really.
He also had 10 X 10 routine which became known as German Volume Training.
I’m not one of those ‘you MUST squat’ types but I think there’s far too much insight and evidence about the value of squatting and/ or other compound movements like DLs/ pressing, pulling, especially for efficiently building mass as a primary goal. But if you can’t/ don’t like squatting then there are other alternatives - I’m damn sure though that I couldn’t face 8 sets of 8 rep sissy squats more than once, and certainly not without a resistance band aid to begin with - big injury risk to be considered.
I do think that the other facets of 8x8 being TUT and high working volume are the real proven drivers for growth.
I wouldn’t go straight to 8x8 in the first couple of weeks. If you’ve had a lay off from training then I’d do half the work each workout and feel your way back into it. Your tolerance for volume, even at light weight will be lower now than 4 weeks into a programme.
I need to get back under the bar myself after a long lay off with work and moving stress knocking it off the list of weekly must do’s. I quite like a mix of climbing volume compounds with higher rep and higher volume isolations but with managable workout length and controlled stress carryover (ie don’t try to deadlift high volume 3 times a week!)
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He had many routines and the lifts would differ, though I’d need to look over them again to see what lifts he had for this one. I’m doing a mix of compound and isolation and will be including the back squat. He didn’t like it for bodybuilding as he said it develops the glutes too much compared with the quads. I would like that development right now anyway.
He also didn’t like the bench press for chest saying it primarily worked the delts. So, he came up with the neck press (guillotine press) but stressed that you have to use much lighter weight (obviously) or you’d do yourself an injury.
Fuck it, I’m going for it but it will be light and fairly easy then I can work out what weight I can handle.
I think you HAVE to complete the session within 45 minutes also. The shorter the better.
Definitely yes, this, go for it.
I think this is up for debate, and ‘it depends’.
Too much depends on the physiology and the technique of each individual trainee. Certainly the ‘just get the bar up’ philosophy you see employed frequently will rely on and therefore develop glutes. However if you focus on a perpendicular bar travel, straight back, and flex hard at the top of each rep and use TUT and no bounce you will develop your quads using the movement.
I’ve done GVT & 8x8 a number of times. Its a jolt to your system that’s for sure, not just muscle building but cardio conditioning too.
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No doubt. I think he just preferred front squat. He seemed very opinionated. Anyway I like trying new stuff to me and it should give me the motivation to get into things again.
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