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Andy Kirkpatrick


training diary

Daily updated training info + stuff #AKtraining

17 January 2017

Another day of training! Getting into the grove now, where you sort of just take it for granted that you're training, like having a dump or eating your tea etc (best not to do those two at the same time... well I guess it depends what's for tea?) You know, you just do it - it's not discipline but routine (they say the luxury becomes necessity, so I guess training becomes normality).

Had no podcast to listen too (I'm a podcasts addict) so started listen to Weapons of Mass Instruction
by John Taylor Gatto as I've been thinking a lot about how kids are schooled, and how we are prepared for life mentally. It's an amazing book, written by an award winning teacher from the US who quit at the height of his career, seeing that the school system only damaged children, that it was designed to create permanent children and supplicant consumers. Here's a line that stuck:

“What's gotten in the way of education in the United States is a theory of social engineering that says there is ONE RIGHT WAY to proceed with growing up.”

Anyway if you're a teacher or a parent (or better still a young person), then I can't recommend this enough.

The Day's Training

  • Row 10km 41min
  • Deadlift 5x5x 100kg = 2500kg
  • Kettle bell swing 20x5x 16kg = 1600kg
  • Pull Down machine 20x5 50kg = 5000kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

As you can see I actually moved 9100kg today, making up for my shortfall yesterday by a bit (running takes 20 min longer, so rowing gives me 20 min extra weight time). I did high reps on the pull down machine today (5000kg!). I don't use machines but I do like the pull down as it allows you to built up/strengthen climbing pull muscles and connectors (and stuff) much less dangerously or destructively then normal pull ups, or assisted pull ups. Sure you can bang out a dozen pull ups (not all at once, in fact right now I'd only be able to do about 4 in one go!), or double that standing on a theraband, but unless you're super strong already it can be quite destructive. By going to 50% of body weight and using controlled movements (I vary between wide, shoulder and narrow grip) you can really help strength your 'pull' muscles, rather than just maybe getting better at pull ups. For me pull-ups for pull-ups sake has never been something I've been that bothered about, as very often all you get are knackered elbows, but rather strong shoulder, elbow and grip stability/strength.

Day's Training

  • Row 10km 41min
  • Deadlift 5x5x 100kg = 2500kg
  • Kettle bell swing 20x5x 16kg = 1600kg
  • Pull Down machine 20x5 50kg = 5000kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.