Zero P.W.O.

Posted on: Tuesday December 22, 2009

I’ve been reading an interesting discussion about a piece of research into intra-cellular glycogen replenishment last night. It seems the conversion of fats to glycogen can be spurred by training on close-to-empty. Things start to get detailed around Post #9.

Low muscle glycogen content has been demonstrated to enhance transcription of a number of genes involved in training adaptation. These results made us speculate that training at a low muscle glycogen content would enhance training adaptation.

This wasn’t a deliberate attempt to put that theory into practice, but today was run on vapour.




Trainer Day 1 — “Easy” day

Cadence ladder:

39:18, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125+ rpm

39:17, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125+ rpm

39:16, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120 (fail), 125+ rpm

39:18, 1:00 each of:
80, 85, 90, 95, 90 rpm




20 x Deck squats
50 x ‘The Bastard’ @ 10 kg DBs = 15:12
3 x 20 Jumping squats @ 35kg BB



Fee and Claire packed up and headed to Ballarat early. I broke out the trainer for an ‘easy’ spin. The 39:18 ladder was lumpy, and therefore un-easy. 39:17 felt good, leg remembering circles and tempo. 115-125+ is the lactic onramp, and it would have been a moderate session if it ended there, but the 39:16 set killed me at 125. I just couldn’t ramp it up again and failed, spun at 80 for 30 seconds and managed to make the final 30 sec at 125+ (more or less). A quick tin of tuna and then off to work.

The size of the puddle is a measure of the work done

With exactly one hour between meetings, Doug joined me in the gym with deck squats assisted by a 5kg plate, The Bastard at 1/2 weight, 1/2 reps, Jumping squats at 12.5 kg. It looked like hard going. We also did some light (5kg) TGUs with his nagging shoulder injury in mind.

When I postulated that if I ever did 50 reps of the Bastard complex I’d bump the weight up, I did so thinking that it’d never happen. Later it occurred to me that a better benchmark might be an unbroken set of 50. Today I took my hands off the bells exactly twice, and rested a couple of seconds on my knees again, exactly twice. Maybe 15-30 seconds rest in total; 50 in 15 is going to be pretty spot on for an unbroken set and it’s not too far away.

Jumping squats were through the newly agreed ~35cm cycling ROM and will be heavier next time. We began these with 3 minutes to go until my next meeting, which meant a quick shower and no lunch, having fasted (coffee notwithstanding) since breakfast.

I did manage to get a snack in 4:00, although by then I was barely hungry. I also finished off the last of the antibiotic course today.

Neil is in the hills and planning a 250:5 ride tomorrow (that’s distance:elevation … in kilometres)



  • Smoothie: 1 egg, 1 cup blueberries, coconut milk, water
  • Large tin of tuna, handful of walnuts (PWO)
  • Coffee
  • Walnuts
  • Coffee
  • Sardines, lots of walnuts, nectarine, 3 rum balls (thanks Elise!)
  • Chicken and veggie stir-fry – lots of veggies, little rice
  • Pear

1 Response to "Zero P.W.O."

[…] I’d put the weight up, thinking that it’d take a pretty mighty effort to do so. I came close a few weeks ago with 15:12 and then couldn’t get […]

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December 2009

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg


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