Week 2:

A few very interesting points were observed this week. Firstly, this week was a real test of lifestyle compatibility, I have been on a residential course for work and will be here for another 2 weeks. The training facilities are sufficient, which I would expect, given that I only use minimal strength equipment (barbell, pull-up and dipping bars) and though stationary bikes and C2/C3 rowers are nice, I can generally use whatever cardio equipment is available to me to good effect. Two problems to note so far:

No pool - this means no swimming for a second consecutive week (and probably a third.)

The food in the canteen is absolutely shocking and the accommodation has no refrigeration. I’ve had to improvise and supplement my diet with countless tins of Tuna. These were unforeseen circumstances, next week I’ll be more prepared.

There have been no considerable strength increases this week, which was to be expected, as my current focus is on fat loss. It could also be argued that the constant change in training and weight lifting format over the last couple of weeks could make it very difficult to assess progress (or lack of). This would be a valid point, however, at this stage, I’m not going to get too hung up on variables. Over used the last couple of weeks I’ve tried varying HIT training styles to gauge any increased negative impact on my back condition (Ankylosing Spondylitis), in order to see if the training intensity had the potential to cause any further pain or issues. For HIT/HIIT to be a viable training option for me in the future, I obviously had to ensure I could confidently disregard any potential associated spinal issues. After applying the various HIT systems in the last 2 weeks, I can honestly say, the only ‘discomfort’ I’ve encountered, is the discomfort associated with training at max intensity for the required duration (this is to be expected by anybody effectively carrying out a HIT program) and further to that, the residual delayed onset muscle soreness (also referred to as ‘DOMS’ - this is also to be expected).

Further to this, I have also been applying a concept known as ‘strategic reduction’, this helps to streamline future sessions by measuring and adapting just how long a training session takes to carry out correctly. The point to HIT/HIIT is to reach maximum training output, through maximum training intensity. If I allocate 20 minutes to a HIT session and reach my maximum training output, through maximum intensity,  in 15 minutes, then what’s the point in allocating another 5 minutes? Why aim to achieve in 20 minutes, what can be achieved in 15 minutes?  This is the point of strategic reduction: achieving the same effect, while strategically reducing any given training application. This has also seems to be very effective and my average HIT time has dropped to around 20 minutes total, 5 minutes warm-up, 15 minutes training. So far, so good.

As of next week, I will be applying Mike Mentzers own HIT system, outlined in the book ‘High Intensity Training The Mike Mentzer Way’. This system claims to be the shortest in duration, while giving the best results. Details of how I applied this system will be mentioned in the next post.

Session 1 - 30/04/12

Bike - level 10/12
1 minute max effort / 1 minute recovery x 10 (20 minutes total)
Distance covered - 4.92 km
Total session time - 25:00
Protein - 175gms

Session 2 - 01/05/12
Max reps - 2 minutes per exercise

Squat 80kg - 18  (Total = 1440kg)
Deadlift 80kg - 21 (Total =  1680kg)
Bench Press 80kg - 16 (Total =  1280kg)
Dips (bodyweight) - 20 (Total = 1700kg)

Total for session = 6100kg


Session 3 - 03/05/12

2 hand kettle bell swings 20kg
1 minute max reps/1 minute rest
7 rounds

As fat loss is a current priority, I have opted for a more metabolic CV approach. For the next few weeks I will be applying high intensity kettle bell movements to accelerate fat loss. Despite the total training duration only being 7 minutes, my HR repeatedly exceeded 170+ and the session proved to be extremely demanding.

Session 4 - 04/05/12
Max reps - 2 minutes

Pull-ups (86kg) - 16 (Total = 1367kg)
Standing Barbell Shoulder Press 50kg - 12 (Total = 600kg)
Cleans 50kg - 16 (Total = 800kg)
Barbell rows 50kg - 16 (Total = 800kg)

Total for session -  3567kg

Session 5 - 05/06/12

2 hand kettle bell swings 20kg
1 minute max reps/1 minute rest
7 rounds

Though any current strength gains or improvements are minimal, though as previously mentioned, fat loss is the current priority.  I ended the week with a body fat percentage of 12.8%, this is an impressive total loss of 2.2-2.5% body fat this week alone (this also equates to a 1.2kg reduction in body weight). At this point I won’t elaborate too much on how this has been achieved or methods used, though this will be outlined in clearer detail in a few weeks. When sufficient fat loss is achieved the emphasis will switch to strength gains. At this point, things should get very interesting.