the spaz of fitness has arrived

Westside Change-up and The New Love of My Life

In Food, Training on September 15, 2012 at 2:18 pm

I need to publicly and shamelessly declare my undying love for The Civilized Caveman. Seriously, if George Bryant ever wants to elope with me and spend our days swinging kettlebells, spreading the good word about functional fitness, and making pulled pork, the offer’s on the table. I’ve been following his website for a while now. He’s a fantastic chef, and most of his recipes are accessible to culinary-bumblers such as myself. Seriously… they’re delicious, but relatively simple. In addition to that idiot-proof pulled pork recipe, I recommend the holiday Lara Bar and the bacon-wrapped tahini and sundried-tomato stuffed chicken breasts (yes it’s appropriate to drool). I’m not much of baker, but for those who miss more baked-good-like things, he has quite the selection of paleo-friendly brownies and scones and other such goodies as well.

But that’s beside the point. The Civilized Caveman is a man of many talents. He also is a US Marine, owns and runs his own photography company, and is a mischievous, covert philanthropist. I listened to his recent podcast on Abel James’s show (which I’d never heard before), and shared a lot about his life philosophy. Apparently he partakes in regular, anonymous acts of goodwill. He’ll buy $25 gift cards for Trade Joe’s and tell the cashiers to apply them anonymously to anyone’s cart at their discretion. He goes into coffee shops and treats strangers to their morning cup ‘o Jo(e). But it’s not just a money thing. He made a point about how… you can tell if someone looks a down and might need a extra dose of kindness for the day– or when someone is walking insecurely and might delight in being told she (or he, you never know) is beautiful. We so often overlook the small, but truly pivotal ways that we can impact someone’s day– or week. A smile, a few words, a tiny gesture of generosity can turn someone’s day around. About a week ago, before I even heard the podcast, I’d had a long and shitty day of work. It was my off day, but I still swung by the gym just to say hi. Everyone was busy, so I didn’t stick around long, but there were a few friends who greeted me with such effusive smiles that I left in a drastically better mood than when I stepped in. After a day of feeling overlooked, mired in my own thoughts and issues I’d magnified in my head, I just needed the reminder that there were people who cared. Small differences.

He also talked a bit about the motivation behind his training: he wants to be a giant, grown-up kid. And honestly, I agree. After a year of CrossFit, I’m proud of where I come, but I also know I’ll never be anything close to a Games competitor– nor do I really have that impulse to compete. I want to be fit so I can celebrate and enjoy my good health–particularly with friends and family. So… I’m trying to keep that in mind, even as I encounter frustrations with my strength gains (or not, as they may be).

About the strength training…

It’s  been perplexing me lately. Since I’ve started my tentative Westside Conjugate programming, I’ve seen some awesome PRs. I quickly hit new highs on my squat and my press, and I tried some variations (safety bar squat, swiss bar press) with positive results. However, my biggest fear in undertaking a westside-based program is that, with only one max-effort lift per week, I’d be neglecting some of the major lifts. After three weeks of concentrating on squat for lower body and press for upper body, I finally returned to deadlift and bench (which were my two better lifts before). However, though I hit my landmark 225 (a bit over 2x bodyweight) right before starting Westside, I could barely manage 205 on Monday– and the form was atrocious. My bench has not moved. I think I’m not strategizing well.

After for too much time perusing Westside templates and more methodology, I think I’m going to try alternating squat varations and deadlift variations each week– same with press and bench. Additionally, I’m going to try a four week cycle so that I revisit the same lifts every four weeks. Jefe keeps pressing me about “variety” and how I should take advantage of the wide range of options that Westside gives me… but the problem with being such a novice at all these movements is that I have no idea whether I’m hitting a PR because I’m getting stronger or a PR just because I’m very unfamiliar with each lift and the learning curve is steep. Revisiting after four weeks will give me a better gauge on things. If it seems to be going well, I might try to extend the cycle by adding more variation.

So… I’m thinking something like this for my max effort lifts:

Week 1: Squat / Press

Week 2: Deadlift / Bench

Week 3: Safety Bar Squat / Swiss Bar Press

Week 4: Deficit Deadlift (or deadlift with chains) / Floor Press (or close grip bench)

I may be naturally adding more variation anyway by switching between 1 rep maxes and 3 rep maxes. I read something about how novice lifters might want to shoot for a 3 rep max as opposed to a one rep max because we need to spend more time under tension. It also appears that common wisdom says that dynamic effort benches should be done for sets of three– as opposed to the two that I’ve been doing– so I’m going to try 3×10 starting next week.

Before I start my next cycle, though, I may spend this week’s max effort day retesting my deadlift. It’s a matter of pride… I wasn’t really warmed-up when I tested and I started my first warm-up weight too high… I was anxious about squeezing my lift in before the group class started… which may be me making excuses for myself, but I’m going to move my lower body Max Effort days to Sundays so I can use the open gym time rather than trying to rush to the box after class so I have enough time to fly through the movements before the group WOD. It’ll throw off my weekly timing a bit, but I’ll still have 72 hours between working the same muscle groups, so I think it should be all right.

That said, I’m not absolutely devastated by the backslide on my neglected lifts because I know that I’m getting stronger. I can consistently add weight on my assistance exercises, and I PRd my power clean at 95 lbs today. Grace– I’m coming after you :p.

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  1. […] George hoisted himself up by his boot-straps, taught himself how to cook, how to take photos and how to gain the adoration of nearly 30,000 Facebook fans. He’s nothing like his cartoon caricature; he’s a […]

  2. […] have to stick with me. I’ve told you about my little podcast addiction, and my fondness for George Bryant. He made a recent appearance on an episosde of Live. Love. Eat. in which he gives just this […]

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