Friday, 23 October 2009

Body by Science Session 18: Maintenance amid Less Sleep, Less Food, Less Rest

Location: Woodcock Sports Centre, Aston University
Date: 23th October

18th BBS Big 5 session:

Session 19*Session 18*Session 17Session 16Session 15Session 14Session 13Session 12Session 11Session 10Session 9

Session 8Session 7Session 6Session 5Session 4Session 3Session 2Session 1


Pull Down155
Seated Row1201:441201:421152:021151:561151:311102:021002:15803:08
Overhead Press60
Chest Press951:37951:52951:39902:01901:391001:111001:17901:28
Seated Row105
Pull Down1451:561451:461402:091352:111302:151301:561252:151102:26
Chest Press85
851:15851:24851:19851:2085-851:32 *851:1485(1:10)901:13951:03
Overhead Press601:33601:28601:37601:49601:37601:38601:4480, 700:35, 0:25
Leg Press340
Leg Press3102:303002:012903:242802:12260-2503:02230, 2704.312002:57
Total Time
10 mins11 mins9 mins11 mins3 mins8 mins8 mins11 mins14 mins10 mins

25 mins14 mins25 mins25 mins22 mins28 mins27 mins
Rest period
7 days9 days13 days14 days (8 for legs)20 days (for legs)7 days7 days7 days7 days8 days

9 days11 days6 days8 days7 days7 days8 days
Low sleep & low calorie week & only seven days rest. Yet no other exercise between. Leg press first rep burned me out: maybe seat position wrong.
Running at the weekend, swimming on Tuesday and bad sleep may have eroded benefits of longer, 9-day rest. Could have done more on legs but demoralisation set in. No leg due to recent fell face and another on saturday. snagnation across the board. Fatigue from race? Rest period too long? Calorie deficit? In spite of alcoholic weekend, some good progress. Could legs have benefited from the weekend laziness? Chest is blue because it's the best time on the correct machine. Leg press only this week due to recently skipping it - but no upper body because seeking longer rest period overall. Full session next week. No leg press because recovering from race. *Chest press not on ususal machine so may have affected time. Still feel like stagnation rules. No leg press because race on Sat. Stagnation on all exercises suggests 7 days rest no enough. Or not enough calories?Finally got that 4th rep with OH press. Because the chest press was in use, did leg press before chest and chest press on a different machine. Lack of progress in pressing is mitigated by pulldown and leg success. Overhead felt better even tho TUL staticLess rest and a change in exercise order threw timings into disarray. Surprised by Overhead Press not being better

Baffling underperformance on chest and surprising improvement on legs, which may partly reflect increased intensity.Finally finding the sweet spot for leg press. Much less rest, so not surprised by overhead press suffering. Previous week's overhead press gains may have been due to slower reps. First real signs of progress now that I have stability on the weights.No leg press, hence shorter workout time. Was saving myself for fell race at the weekend.Still finding it hard to judge the right weight for leg press.Struggled to find right weight for leg press. Still finding the correct weight for all exercises.Had to change weight with overhead because misjudged it.

"TUL" = Time Under Load
Red =
got worse
Blue =
Black =
weight changed or improvement did not exceed a previous best

Post Workout Nutrition: 6 scrambled organic, fre-range eggs + chopped apple & cinnamon, 1hr 50 minutes later.

There were a few key differences this week:
  1. No exercise except walking between this session and the last.
  2. 7 days rest (had no choice, as we are flying to France early tomorrow)
  3. Alternate day fasts since Monday - this has been an especially low-calorie week.
  4. Especially poor sleep - caused, I suspect, by a combination of stress (we are moving house imminently) and possibly also by the low calories - unlike others, I find going to bed hungry is not conducive to sleep
I am marking Pull Downs, Overhead Press and Seated Row in black, in spite of the times being worse than previous bests. This is because they are, nevertheless, better than last week, so marking them in red seems inappropriate. Chest Press does deserve to be red.

Something went wrong with Leg Press - it took be about 5 seconds to get the plate moving, so I was virtually burned out from the start. I am wondering whether the angle of the back rest was not the same as usual. I recall feeling too vertical. This is the one setting I have never noted. It was on 5 today, so I will perhaps recline it further than that next time.

My next session will not be for 10 days, during which I plan to avoid intense exercise and hopefully sleep well while enjoying the relaxation of a holiday.


Lightning said...

Moving house does seem to effect sleep and training . At least thats what I noticed when we moved 6 months ago . Enjoy your holiday . It will be the calm before the storm .

Bryce said...

Enjoy your holiday M. The stimulus of your training session, while in a caloric and sleep deficit, may hopefully be enough to cause some serious gains, especially after all that sleep!