Physical Alchemy Laboratory 2016: Riding the Flaming Monkey

[Frederik]

There are no pre-reqs.

The Armageddon

[1RM Curl] x [# of Bodyweight Dips in one unbroken set] = Armageddon score.

example: [80kg curl] x [40 bodyweight dips] = 3200.

[Frederik]

 I think the record from my old gym was around 3,300. I would consider anything above 2,500 to be very good. 

[Nathan]

> Arm-a-geddon

That brings back memories. When I was in high school, there was a workout actually called this. Friend probably found it in a magazine or something. We did it for a while, but then I stopped and later he invited me to come do it again. So of course I jumped right back in at full volume and intensity! I literally couldn't bend my arms the next day. And I don't just mean it hurt to try, I actually propped my arm up against a table and leaned on it and it still barely bent. Ahhh... good times... 

[Nathan]

11 hours ago, Frederik said:

The Armageddon

[1RM Curl] x [# of Bodyweight Dips in one unbroken set] = Armageddon score.

Interesting. I've never really trained strength endurance for much of anything, so I have a feeling my dips would be a limiting factor. I'll just have to work on my 5xBW curl...

[Frederik]

Getting a decent score in the The Armageddon is all about the dips. It is not the guy with the 100kg curl, who gets the highest score - because most of the time that means a high bodyweight, which puts a real limitation on the number of reps you can get in the dip.

I do not think you need to train much endurance for the dips. If you can weight the dips with close to bodyweight, then you will have plenty of endurance for relatively lower intensity. The guy I remember having the highest score would have build his strength from doing heaps of gymnastic and calisthenics: semi-advanced ring work, handstand push ups, and so on.

I have not done any dips for many months, and still have more than 20. When I was doing heavy weighted dips, that number would have been higher. Sure, if you want to build the highest possible score, then by all means train specifically for dip endurance (for a few weeks) this will give more reps. But, then again this is more a feat to have fun with than proper strength training.

[Emmet Louis]

Nice idea. I'm going to post this to fb for some fun

 

[[DW]]

Note:  I have begun training Basic Hands [Wai gong], Nei Gong, some limbering elements involving the Kossack-skandasana series of movements, other limbering elements (and with the addition of Nei Dan soon) in the mornings.  This is out of necessity (i.e it is fast becoming the only time I can train these elements each day).  There is also a re-gaining of former virtuousness from my first time training martial arts and Daoist studies.  Spring energy is already hitting in Sydeny with flowers blossoming and plants sprouting new branches.  These sessions suck at the moment, though I feel I will learn to love them.  Legs definitely feel much weaker in the morning. 

Moments ago:  Physical Cultivation

Circuit:  KB swings --> Chins --> Push-ups 

3 cycles (w plenty of rest)

Swings w 28kg: 3 sets x 30 reps

Chins: 11, 10, 8 reps

Push-ups: 20, 15, 10 reps

Even with the rest this got the metabolic system revved up a fair amount. The 'delayed Swings effect' I have been discussing with @Robbie C and @Frederik was in full effect.  Surprisingly I got a decent pump from this.  Must be the weighing 84kg part.. when I used to do this order of workout at 73kg not much in terms of pump occurred.  

[[DW]]

The 'Naterman Koan'
This physical koan has surely baffled humans for centuries, though the incarnation of the riddle I present to the PA group I got via my great friend and student Sir Robbie. He found it in a transcript of questions posed to Josh Naterman somewhere on the Internet..

The koan be this (para-phrased):

'How long will it take for my body to be the size and shape it is when I have a wicked pump when I roll out of bed in the morning?'

Indeed.

[DW]

[[DW]]

This Am: 

Basic Hands and Neidan before droppin' Soph @ school, then..

 

Physical Cultivation w @Robbie C @Frederik - [M] watched on as he had already smoked himself w training earlier in the day

Front Squat: 3 reps x 40kg, 6 reps x 60kg, 3 reps x 70kg, 3 sets x 2 reps w 80kg. 

Barbell Press:  warm-up sets, then - 2 sets x 5 reps w 45kg

Weighted Chins w 12.5kg: 6, 6, 6, 5

Bar Dips: 11, 8, 5.5, 4

Hanging Leg Raises: 3 sets x 5 reps 

Barbell Curls: 1 set x 5 reps @ 40kg

[[DW]]

Today:  Physical Cultivation

4 cycles

Kettlebell Swings w 28kg: 4 sets x 30 reps

Chin-ups (sets 1-2): 12, 9 reps

KB Rows (sets 3-4): 2 sets x 12 reps

Bar Dips: 4 sets of 6 reps (slow, full ROM). 

Note: Drinking 1.5 bottles of red wine during trivia night at Soph's school trivia night! Oh yeah! We won, too! Dave has the trophy and everything.  Haha! 

[[DW]]

Physical Cultivation - w @Frederik @Robbie C and nicely charred [M] eating after his own session

Front Squat: Warm up 40kg, 50kg, 60kg - 2 sets x 2 reps w 80kg

Weighted Chins w 12.5kg: 7, 5. 

Bar Dips: 1 set x  2 reps w 15kg, 1 set x 9 reps (full range this week which felt good)

Breathing pull-overs w light Kbs: 3 sets x ~6?? reps..

 

Throughout workout did '20 set abs':

Hanging Leg Raises [Bar]: 4(?) sets x 5 reps

Hanging Leg Raises [Ladder Bars]: 3 sets x 5 reps

Hanging Knee Raises: 2(?) sets x 8-12 reps

Weighted Sit-ups (Robbie style): 4 sets x ~10-15 reps w body-weight, 2.5kg on chest, 2.5kg on head, 5kg on head.  These were nice and got the specific band on my rectus that I find is afflicted with the dreaded sensori-motor amnesia quite strongly. 

Not quite 20 sets, but I will indeed endeavor to do 20 sets of 3-5 different ab exercises over the next 4-6 weeks.  '20 set abs'..it's a thing.  .. ... .

 

EDIT:  did an extra 5 sets of abs before and after teaching class this evening and boy am I glad I did - read on!

before class: 

Swissball Sit-ups:  2 sets x 9 reps of w 2.5kg

Reverse Crunchs [K] style over a bolster:  2 sets x 20 reps

after class:

Swissball Sit-ups:  1 final  set x 9 reps of w 2.5kg

And right after the final set of the day something wonderful happened!!  The sensori-motor amnesia area of my rectus and a number of layers of sheaths below it started to spasm, cramp and fibrillate in waves that were strong but controllable.  I focused in on it to gather new impressions as keenly as possible.  Fred and Robbie had a good laugh at my doubled over in the corner of the Studio.    This is a crucial piece of infomation for a certain series of protocols I am working on atm.. let's see how much DOMS Dave gets tomorrow and in the next few days..

 

[DW]

[Kit_L]

Brilliant response: from the grossest perspective, cramping provides THE strongest stimulation to the muscles, so even from that simple perspective, excellent. Then there's all the additional PA layers...  Mere mortals can only dream of the goodness to come from these!

[[DW]]

Here is a Limerickal exchange between me and Sir Robbie [ @Robbie C ] from Facebook.  It started with Robbie posting a Limerick on my wall, in ode to my impending ab doms.. then a second.  Then my reply last. Here we go: 

There once was a man named Dave,
Epic Ab DOMS one day he did crave,
He thought it was great
When his abs did fibrillate,
But the next day he felt like the grave.

[Sir Robbie]

There once was a fellow named Wardman,
Did 20 set Abs out of boredom,
His rectus did cramp
'till his pants became damp,
So with poems I choose to reward 'im!

[Sir Robbie]

There was once an alchemist named Dave,

Whose due sacrifice to the ab gods was made,
He prayed so hard that he panted,
And duely his wishes were granted,
And severe ab DOMS he did thusly evade!
[DW]

[[DW]]

No workout for a few days - for  multiple factors including an injury to my right A-C ligaments with associated medial scalenese, Infra, Supra and Serratus posterior Superior trigger points. 

Last night:  Solo Stretching [w [H] ]

Some ball work on the right shoulder

Side Splits [Re-patterning Stretching style] on Bolster and cushions.   3 long iterations.  The first and the third were really potent!  The initial one I got the precise tighest band of my adductors and associated mesodermal tissues in the pelvis and lower leg all on stretch-contraction at once and simmered.  The third one I got very deep with the body upright, then folded forwards into a parallel to ground with the trunk position similar to Pancake - and did some further contractions that went into hitherto uncharted territory.  Very nice little session gathering new impressions.  My wife alternated with me and also did 3 attempts..one of which was truly epic. 

 

[DW]

[Frederik]

Who needs AC ligaments anyway!?

Doctors prescription: Heavy lifting. Red Wine, preferrably a Shiraz. Mafia sized steak.

Excellent work on the Side Splits. I shall look forward to seeing this new ROM in real life.

[[DW]]

13 hours ago, Frederik said:

Who needs AC ligaments anyway!?

Doctors prescription: Heavy lifting. Red Wine, preferrably a Shiraz. Mafia sized steak.

No BJ, calf-massage and joint..?  Dave wants a second opinion. 

[[DW]]

Physical Alchemy 'Recommended Reading Re-patterning Diagram'

Dave has decided (moments ago) to release one of the new diagrams from the PA book/manual early (i.e before publication)!

This is a special diagram in that it functions as a non-Beige way of doing a recommended reading list, whilst simultaneously being a re-patterning exercises in itself - and to complete the auspicious triad it is the basis of a hitherto un-released exercise I am testing upon my students entitled 'The 9 Tomes'.

The '9 Tomes' exercise is a re-enchantment process order exercise that will feature in the book.

The creation of this diagram did something very wonderful for myself and Physical Alchemy. Upon looking at the seemingly disparate tomes making up the "golden thread" of the spiral of the diagram I was intuitively struck by a profound commonality (which is simple and obvious, after the fact - as profound things are).

All the books are about Re-patterning!

From whatever perspective the author takes: martial, bodyworker, mystical, philosophical, metaphysical (and so on and so forth) - the 9 tomes (auspiciously chosen for representation of bodies of work studied) are on the level of Reality about the one thing.

As I wrote in the most recent re-write of my 'About' article: Physical Alchemy is an Art of Re-patterning.

See Here for the Diagram:  https://physicalalchemy.com.au/physical-alchemy-recommended-reading-re-patterning-diagram/

[Kit_L]

Truly excellent reading list, and an unique way of presenting it; very effective. A comment: everything that affects you deeply is a 'repattener' (I know that word does not exist, but it should). We are adaptation machines, after all, and affect effects us at the deepest level (reptile brain level). 

[[DW]]

This is true, though the way I am using 'Re-patterning' within my book will be precise and bereft of neurobation (tedious and unnecessary use of brain science terminology when everyday words will suffice).  I am writing this chapter right now, in fact.   

[Frederik]

35 minutes ago, Dave said:

No BJ, calf-massage and joint..?  Dave wants a second opinion. 

You can most definitely do that as additional and auspicious extra rehab work. I suspect these two trifectas go well together, only one way to find out!

[[DW]]

Physical Cultivation (moments ago): w @Robbie C and a sickly @Frederik doing some rotator cuff work and gettin' some 'rays'

Front Squat: 2 x warm-up sets, 2 sets  x 5 reps w 62.5kg

Medicinal Curls: 1 set x 10 reps w 25kg, 3 sets x 3 reps w 40kg - with an AMRAP set 45 seconds post 3rd set [16 reps w 25kg]

Dumbbell Skullcrushers (single arm): 3 sets x 8 reps w 12kg(??!) 

Chin-up Iso-holds  (~90° arm angle) : 45 seconds, 35 seconds 

Weighted Sit-ups w 10kg on head: 2 sets x 10 reps (these caned the sensori-motor amnesia portion of my rectus abs!)

[[DW]]

Physical Alchemy Re-patterning Stretching experimental session w [HM]

Advanced Piriformis Variant (one of the new ones)

Hangman's Side Splits - 1-parter and 2-parter (Diaphragm leg-press from Fred)

*New Unnammed PA stretch - this is too complex to explain and went deeply, like no other, into investing mesodermal tissues of the liver and spleen architecture and the psoas.  Massive proprioceptive reset upon uprising into verticality.  Oooh yeah - Dave loves PA experimental sessions! Sitting here, typing - breathing feels different and whilst walking around post-class the 'subtle bliss' flavour of re-patterning effect was running through the system.  Very technical stretch to set up but surprisingly comfortable and easy to elicit the desired effects.  Photograped by @Robbie C for latter reverse engineering. 

Sphinx Frog I 

Note:  some other explorations on the Mother Whale are proving one of the new syllabuses effectiveness. 

 

[DW]

[[DW]]

New Physical Alchemy: Re-patterning Stretching classes flyer/poster is complete and Dave be very happy with it!  A few minor typos to iron out. 

http://physicalalchemy.com.au/physical-alchemy-re-patterning-stretching-classes-flyer-2016/

It is Sunday afternoon and after taking my daughter to Taronga Zoo this morning (got to play with a Carpet Python this time!) it is now time for a bit of PA Diagram creation sketching and creative work with a glass of wine.  Physical Cultivation a bit later in the afternoon. 

Physical Cultivation: 

Chin-ups: 5 sets x 8 reps

Straddle Ups: 12, 12, 12, 9, 6 reps 

5 minutes Basic Hands 'Pushing' 

[[DW]]

Monday - Re-patterning Stretching w Robbie

Emperor Pigeon

Hamstring emphasis Front Splits (Both I and Sir Robbie got down to a nice depth)

New Floor Pec-Serratus Anterior Stretch-variant Sir Robbie created(!) Very nice and getting int the sinews between ze ribs. 

Last night - Re-patterning Stretching

Side Splits in a PA-simmering style.  One ~8 minute stretch-repattern. 

Back Bridge w forearms and top of skull touching couch - this opening up a number of new uncoupling strategies I have not played with and made the ab and diaphragm aspect very easy to target with Directed Breathing.  

 

Today - Doing some Physical Cultivation as I clean up the house. .

Coiling Dragon - playing with this auspicious movement Hammer showed me.  Not going near exhaustion, playing with movement patterning.

 

Maxwell Calf Protocol - w [DW] modifications

25 Single Leg Calf Raises (I skipped the 10s stretch post this)

75 Single Leg Hops (100 in the full protocol)

10 second Single Leg Downward Dog

10 Single Leg Calf Raises (slight assistance to get full ROM)

50 Single Leg Hops

30 second Single Leg Downward Dog

[DW] additions at the end

60 s Big Toe emphasis Plantar Stretch (unilateral)

60s Seiza on work leg

 

Straddle ups: 1 set x 20 reps (light hand assist from Bolster plus cushion)

[Frederik]

Interesting additions to the Maxwell Calf Protocol. I would be interested in how these stretches work after that much lower leg/ calf work.