Wednesday, September 8, 2010

Max Effort Lower Body: 08/SEP/2010

This morning seems like a long time ago. Today was Max Effort Squat, I worked up to 405x1 and missed 415 because I started coming forward with the weight. It is encouraging to know what I did wrong and know that I can easily fix it with extra work and concentration.

Finished up the workout with 315x 5 sets of 8 reps on Pin Pulls, Ab work, Reverse Hypers and 8 trips with the sled.

PWO meal was egg whites,  butternut squash and some sweet potato.

I ordered a Sling Shot from Mark Bell's website as an additional training tool for bench press. I am pretty excited about giving it a run and I will post a review on my site once I have used it a couple times so be looking for that.

Sunday, September 5, 2010

Paleo Spaghetti and Meatballs

Here is another recipe that is pretty tasty and fairly simple to prepare.

Here's what you need:

1) 2 lbs grass fed beef
2) Olive Oil (I am going to stop saying organic, because I would figure it is implied at this point)
3) One cup cabbage
4) 2 eggs
5) Medium sized spaghetti squash
6) Various spices (oregano, sea salt, black pepper)
7) Spaghetti Sauce (There are some good organic low sugar versions, or even better make your own)

Preheat oven to 375. Remove seeds from spaghetti squash and place meat side down in about 1/4-1/2 inch worth of water in a glass pan. Cook for 55 min or until tender. While spaghetti squash is cooking combine beef, eggs, spices in a bowl. Use Ninja or food processor to cut cabbage for 3-5 seconds and add to bowl. I use cabbage in place of almond flour because it works just as good and doesn't have any Omega 6.  Mix all ingredients by hand.See the Paleo Leap site - for paleo breakfast.

Cover the bottom of a 12 inch skillet with olive oil and roll meat into small round balls (you can make them bigger, it will just take longer to cook). Place meatballs in oil and cook for 5-7 min or until cooked. After meatballs are cooked place into a bowl and repeat until you have a satisfactory amount. Put all meatballs back into the pan from earlier and add sauce and simmer.

Once Spaghetti Squash is finished, remove from oven and carefully remove from skin with a fork. If you do it correctly it will have the same consistency of pasta.


Dynamic Lower Body: 05/SEP/2010

After a good night's sleep I was ready to get a good workout in today. I used about 55% (215) of my Squat 1RM for some dynamic box squats. Working sets were 8x2 with about 1 minute rest in between. After that I did some Suspended Good Morning with 135 lbs 4 sets of 5, these are great for building both squat and deadlift. (Check out an article here)

Finished up with 10 trips with the sled. I have a serious love/hate relationship brewing with the sled. Nothing like doing sled work to make you feel like you are going to vomit, however when I finish up a leg workout with sled work my soreness is dropped to a minimal level and my recovery time is also shortened. Can't find any definitive scientific reason as to why this is but I found a pretty good article on it. Here is a short excerpt.

"A great benefit of the sled is that there’s no eccentric (negative) motion for many of the exercises. It’s believed that the eccentric is responsible for DOMS (delayed onset muscle soreness) and when the eccentric is taken away from the exercise, you’re left with a concentric motion that’ll induce blood flow to the muscle without causing soreness." 

Full article here

This statement is pure conjecture on Dave Tate's part, and he admits it, but I agree with what he is saying. Adding in sled work after lower body lifts has really helped my overall program.See the Race Nights Australia site - for - fundraising event.

My PWO meal was 12 egg whites, 2 carrots and 2 cups of butternut squash.

Saturday, September 4, 2010

Grass Fed Beef Frittata


This is something that is easy to make and is pretty tasty.

Here's what you need:

1) 12 inch oven proof skillet
2) 1 pound Grass fed beef
3) 8-12 organic or pastured eggs
4) Hungry family

Brown the beef in a skillet on medium heat. When browned add whisked eggs. After cooking for 2-3 min on the stove move your pan to the oven set to broil. You will need to move your rack to about the 3rd level so your frittata doesn't burn. Keep an eye on it and take it out when the top is browned, usually 5-7 min. I take it out and let it sit in the pan an additional few minutes to make sure the center is cooked. Serve to hungry family.


Friday, September 3, 2010

Ideas for Paleo Post-Workout Nutrition: Part 2

I previously discussed this topic here.

The purpose of these articles is to show folks that they don't have to do whey protein and something like Carbo Force or waxy maize after every workout. There are some paleo options for Post-Workout (PWO) nutrition, you just have to be creative and break from the conventional broscience way of thinking. This time I am going to break them into Protein and Carbohydrates as these are my two PWO macronutrients. I am only avoiding excessive amounts of fat PWO as this delays gastric emptying.

Protein Sources
Egg Whites
Fish (Salmon, Ahi Tuna and Mahi Mahi)
Chicken Breast

I chose these examples because they are fairly easy to make and digest pretty well after a hard workout. In terms of something that sits the best after a hard workout I would say that Egg Whites win out.

Yams/Sweet Potatoes
Coconut Water
Most Berries
Ripe Bananas
Stone Fruits (Peaches, Nectarines, Plums)

 You will see that the carbohydrate sources all have a favorable Glucose to Fructose ratio. I am not one of the people that are Fructose bashers, I just think it has its time and place as I discussed in the previous article. You can add some Fructose containing carbs in your post workout meal if it was a burner as this will refill your liver glycogen. When planning your PWO nutrition keep in mind your liver must metabolize all fructose, while every cell of your body can process glucose. To me this means glucose is more beneficial PWO in terms of overall recovery.

Got an idea for PWO Paleo nutrition? Share it in the comments section.

Max Effort Bench Press: 03/SEP/2010

This week went pretty well as far as training. Did some Max Effort Bench Press today. Worked up to to 280x1 and attempted 285. Missed 285 because I didn't stay tight and didn't drive my heels for the first part of the concentric portion of the lift. I still take a small victory from this in knowing that if I lift correctly then I could get it. From there I did 115 lbs for 4 sets of 8 reps JM Press, and 5x8 Pullups.

Thanks for coming by, everyone enjoy their long weekend.

Wednesday, September 1, 2010

Dynamic Lower Body: 01/SEP/2010

Felt pretty darn good today despite the fact that my sleep hasn't been great lately. I have been warming up with some seated band abduction work and it really seems to be paying some dividends as far as glute and hamstring activation. I highly suggest checking out some of Bret Contreras' work (link above). I did working sets on Deadlift with 225 lbs 8 sets of 1 rep with about 1 min rest in between.

Worked up to an attempted one rep max after the dynamic work and got 315x1, 405x1, 455x1 and 475(f). 475 would have been a 10 pound PR and I feel confident in my ability to get it next time, I was only a few inches from lockout and chose not to spend too much energy trying to get the rep. Finished up the workout with 4x5 on 315lb barbell hip thrust and 8 trips with the sled.

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