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ZenMonkey
08-03-2013, 06:22 PM
Greetings fellow trainers.

It has ben a while since I've been around. A few years back I was fairly consistent with my lifting and ended up incurring injury upon injury. Four years (+ or -) of consistent yoga for five to six days a week has me feeling much better. Recently I have felt the lifting bug and swimming bug again and have decided to join a local gym and get back on the horse. I begin a new job(s) sometime in August and should have a location to train as soon as that happens. I have prematurely began a journal here to keep my mental momentum going. I don't have any goals for this endeavor except to have fun and enjoy myself during the process. The path is the goal.

This is the plan:


Monday/Wednesday/Friday: Starting Strength Program with emphasis on OLY Lifting

A:
Squat 3x5
Full Clean and Jerk to heavy single
Front Squat 2x8
Bench Press 3x5
Pull-ups 3x Max (once to 15 reps add weight)
--
Ashtanga 45 minute Short Forms if the gym has a studio OR Swim intervals and steady state cardio if no access to studio

B:
Squat 3x5
Power Clean and Jerk 5x3
Overhead Press 3x5
Row 3x5
DL 1x5
--
Ashtanga 45 minute Short Forms if the gym has a studio OR Swim intervals and steady state cardio if no access to studio




Tuesday/Thursday/Saturday or Sunday: Yoga

A:
Iyengar Yoga (90 minutes)

B:
Ashtanga Primary Series (90 minutes)



"A" and "B" days switch weekly in both lifting and yoga, per usual.



Until the membership begins I will be playing with kettle bells and continuing my yoga practice at home. Once lifting resumes I am planning on going very slow in progressing, keeping lifting volume to a minimum and relying on my yoga practice to aid in recovery and mental stability. Less is more. The path is the goal and the goal is the path.

ZenMonkey
08-03-2013, 06:37 PM
Where I am--- yogically speaking

ZenMonkey
08-17-2013, 08:32 AM
Started out slow and easy... don't want to wake any past injuries.

Saturday

Squats: 95# x 3x5

Power Clean and Jerk: 85# x 5x3

Bench Press: 95# x 3x5

Pullups: 7; 5; 3;

30 Minutes of Ashtanga Yoga

ZenMonkey
08-19-2013, 01:50 PM
Sunday: Off



Monday:

Squat 115# x 3x5

Full Clean and Jerk to heavy single 105#

Overhead Press 85# x 3x5

BO Row 95# x 3x5

DL 185# x 1x5

Ashtanga Yoga Short Forms @ 45 minutes

ZenMonkey
08-20-2013, 07:15 PM
Tuesday:

Iyengar yoga: 90 minutes

--

B.K.S. Iyengar translates the yoga sutras as to emphasize perfection in form and alignment. This is in contradistinction to a more flow and breath based yoga, often referred to as ashtanga-vinyasa. Both are fertile in their own right. Iyengar yoga directs most of its attention to perfecting alignment in each yoga pose. BKS Iyengar is 94+ years old and is still holding 20 minute headstands. Ashtanga-Vinyasa is also based off the yoga sutras, but holds a different reading and translation of the sutras. Ashtanga yoga is the Indian origin of what has now become American Power Yoga.

The gentlemen who introduced yoga to the states were both BKS Iyengar and Patabhi Jois (founder of "Ashtanga-Vinyasa"). Both of these yogis, oddly enough, had the same yoga guru who taught them different practices related to their own strengths and weaknesses. So these two 'other-end-of-the-spectrum' yoga styles originate from the same lineage. I am fortunate enough to hold lineages in both Iyengar and Ashtanga yoga. --- that being said, to describe somewhat my practice of Iyengar yoga is that I generally spend 40 full deep breaths in each pose. Nearly every session I change the poses within a variation of their respective pose family. -- the basic structure of my iyengar practice is

Poses:

Standing
Standing Twisting
Standing Balance
Back-bending
Arm Balancing
Sitting
Hip Opening
Sitting Twisting
Iversions (head stands, hand stands, shoulder stands etc...)


Pranayama (breathing practice) 10 minutes


on alternating 'non-lifting' days (Tue/Thu/Sat or Sun) I do the Ashtanga Primary series; a ninety minute flow based yogic practice that has a strict progression in poses and prescription on how to progress in complexity and difficulty of poses. So, for example, there is an Ashtanga Primary, intermediate, advanced A, advanced B, advanced C and advanced D series. Advancing through each one requires a high degree of proficiency in the previous series' poses. Advancing also requires that one can assume all of the new series' poses to some capacity. Learning the new series' poses takes an investment of time and energy beyond the yoga series one is already working on. In integrating Iyengar and Ashtanga I feel a responsibility to work toward a certain degree of perfection in the series I am working on before moving on as well secure some practice on each future pose. Naturally, I am still exploring the primary and intermediate series.

All the best.

Invain
08-20-2013, 08:02 PM
Welcome back.

I've always been interested in yoga, but never taken the time to really practice it regularly.

ZenMonkey
08-21-2013, 05:40 PM
Thank you, sir. It is good to see a familiar face. Yoga is one of those things like lifting-- one can wander aimlessly for many years without finding a decent practice-- sometimes we just luck out and/or research enough to find a decent style/routine. I recommend checking out Iyengar yoga, since you are dedicated lifter. The extended stays in a pose with emphasis on alignment will likely prove beneficial without compromising your numbers as well as aid in recovery. In my experience, investment in any endeavor will likely provide benefit. Yoga is something that will be a stable in my life until I can no longer continue it's practice. It provides me a sense of wellbeing and suppleness to body and mind that is invaluable. If you are interested in some direction I'd be happy to provide any of my resources.



Wednesday:

Squat: 3x5 @ 115#

Power Clean: 5x3 @ 105#

Front Squat: 2x8 @ 75#

Bench Press: 3x5 @ 105#

Pullups: 7, 6, 5

--
Ashtanga Yoga Short Series: 45 minutes




All the best--

joey54
08-22-2013, 03:33 PM
Good to see you back on the horse dude.

Invain
08-22-2013, 05:19 PM
Any good free videos/websites where I can learn about Iyengar yoga?

ZenMonkey
08-24-2013, 08:57 AM
Thanks Joey.

These three channels are great ashtanga instructors. What makes ashtanga different from Iyengar is that in Iyengar one does not use a vinyasa (flowing sun salutation) to move from pose to pose. Also Iyengar uses props (Straps, blocks etc...) to perfect alignment when if one is not flexible enough to achieve perfect alignment without the use of props. Finally the duration of staying in a pose is 5 breaths while in Iyengar it is a bunch more depending on the practitioner.

It would be worth an investment to go to a few classes and get an idea of what proper alignment feels like so you do not create bad tendencies to begin with. Once you have a few classes under your belt then home practice is much safer.

http://www.youtube.com/user/JSTDUEIT?feature=watch

http://www.youtube.com/user/KinoYoga?feature=watch

http://www.youtube.com/user/davidgarrigues?feature=watch





Saturday (back a little tender from 4 hours in car drive over past 2 days)

Squat 3x5 @ 135#

OH Press 3x5 @ 95#

BO Row 3x5@ 115#

Deadlift 1x5 @ 205#

Full Clean and Jerk to heavy double @ 115#

---

Ashtanga Yoga Short Series 30 minutes

thecityalive
08-24-2013, 09:15 AM
Welcome back. Mighty impressive flexibility and strength in those poses!

ZenMonkey
08-26-2013, 08:17 AM
Monday 9/26

Squat 3x5 @ 145#

Power Cleans 5x3 @ 115#

Front Squat 2x8 @ 85#

Bench Press 3x5 @ 115#

Pullups 8, 6, 6

---

Ashtanga Yoga 45 minute Short Series

ZenMonkey
08-28-2013, 03:19 PM
Wednesday 9/28

Squat 3x5 @ 155#

BO Row 3x5 @ 125#

OH Press 3x5 @ 105#

DL 1x5 @ 215#

Clean and Jerk to a double @ 145#

---
Ashtanga Yoga 45 minute Short Series

joey54
08-28-2013, 07:41 PM
Nice full body work.

Coke
08-30-2013, 11:25 AM
Good seeing you at it again, do your thing bro.

ZenMonkey
09-04-2013, 04:58 PM
First week of new job got crazy... only did yoga and skipped a couple days of lifting.


Wednesday 9/4

Squat 3x5 @ 155# (was doing little GMing out of the hole last week, so kept weight the same and focused on form)

Power Cleans 5x3 @ 125#

Front Squat 2x8 @ 95#

Bench Press 3x5 @ 125#

Pullups 9, 6, 6

---

Ashtanga Yoga 30 minute Short Series

thecityalive
09-04-2013, 06:28 PM
I hear you on limiting session due to a new job. Currently going through similar efforts. What do you get your heart rate at after yoga?

ZenMonkey
09-06-2013, 08:35 PM
city: cool man, what is your new gig? I don't keep track of my HR anymore, although my GP is always very impressed with my resting HR and blood pressure. for whatever that is worth. *shrug* Although, I can decisively say that yoga and meditation are the best things I have ever integrated in my life.



Friday 9/6

Taught yoga for 1 hour today to a group of 11th and 12th grade students the began lifting 30minutes after. When I teach yoga I find that I generally get deeper into poses to demonstrate proper anatomical alignment, which makes for an intense session.

***Mental note: do not do yoga before lifting-- makes moving weight seem more difficult (mentally and/or physically... or neither)***

Squat 3x5 @ 165#

Clean 5x3 @ 125#

BO Row 3x5 @ 135#

OH Press 3x5 @ 105# (no 2.5lb plates at gym...hmm...progressive overload may with this may have to get creative))

DL 1x5 @ 215#

ELmx479
09-09-2013, 04:00 PM
How about that! I haven't been around here in a long time either man. Cool to see your getting back under the bar. I just might have to fire up a new journal myself!

ZenMonkey
09-11-2013, 05:23 PM
hey Elm! Hope all is well!



Wednesday: 9/11

Squat 3x5 @ 165# (progressing slowly with my squat and DL... wary of the ol' back)

Power Cleans 5x3 @ 135#

Front Squat 2x8 @ 105#

Bench Press 3x5 @ 135#

Pullups 9, 7, 6

---

Ashtanga Yoga 30 minute Short Series

ZenMonkey
09-16-2013, 04:12 PM
Friday 9/13

Tai Chi @ 60 minutes



Saturday 9/14

Squat 3x5 @ 175#

Clean 2x3 @ 145#; 3x3 @ 135#

DL 1x5 @ 225#

BO Row 3x5 @ 135#

OH Press 1x5 @ 115#; 2x5 @ 105#




Monday 9/16

Squat 3x5 @ 185#

Power Cleans 2x3 @ 145#; 3x3 @ 135#

Front Squat 2x8 @ 105#

Bench Press 3x5 @ 145#

Pullups 10, 6, 6

Ashtanga Yoga 30 minute Short Series




---------------------------

Getting more consistent now that new jobs is cooling down. Feels good to have some feeling of strength (ie what seems like more fiber recruitment) coming back. Still moving slowly in weight increase. Also, beginning to try to drop some fat beginning today. Ive got 10lbs that of fat that could easily be lost.

ZenMonkey
09-18-2013, 03:03 PM
Wednesday 9/18

Squat 3x5 @ 185#

Clean 3x3 @ 135#; 1x3 @ 145#; 1x3 @ 155

BO Row 3x5 @ 145#

DL 1x5 @ 235#

OH Press 1x5 @ 115#; 2x5 @ 105#


Ashtanga Yoga 30 minute Short Series

ELmx479
09-18-2013, 07:11 PM
Looks like your strength is coming back pretty quick man.

ZenMonkey
09-19-2013, 11:48 AM
Thursday 9/19

Iyengar Yoga - 90 minutes




Lots of work on hip opening and inversions lately.

ZenMonkey
09-20-2013, 08:25 AM
Friday 9/20

Squat 3x5 @ 185#

Front Squat 2x8 @ 115#

Power Cleans 1x3 @ 135#; 1x3 @ 145#; 1x3 @ 155#; 2x3 @ 135#

Bench Press 3x5 @ 155#

Pullups 10, 7, 7

borracho
09-20-2013, 09:54 PM
Nice to see you back at it bud!

ZenMonkey
11-17-2013, 03:29 PM
Ive been keeping up my training... but not updating here... been very busy.

Strength is slowly increasing and am maintaining my flexibility and gaining some cardio endurance. I have found some hiccups in the training style that I was using. It seems going into deep forward bending, twisting and backbending after lifting is not optimum for my back... got a round of cort injections in L1, L2 and S1 a couple of weeks ago. Perhaps the problem is not enough mindfullness doing yoga poses after heavy lifting or my muscles are already compromised after lifting and I am relying on skeletal system... dunno. So... My routine over the past month or so has been adapted to this: (keeping yoga and lifting separate)

3 days a week A/B style:

A:

Brief Plyometrics
Squat 3x5
Front Squat 5x3
Clean 5x3
Pullup (weighted) 3x5
Modified Crossfit WOD

B:

Brief Plyometrics
Squat 5x5
Front Squat 2x8
Deadlift 3x5
Pullups 3x max
Modified Crossfit WOD

(average about 1 hour 10 minutes)

2-4 days a week:

90-120 Minutes yoga (Ashtanga based while holding long durations in a few select poses ie. 30 breaths)


-----

I have no idea what is going to be the physiological result after a few months doing this, but so far I am feeling really good so far. Body composition is changing and muscles are constantly engorged with blood... we will see.