Summary:
Good news:
- Still getting huge wins on weight and time-under-load on chest press, leg press.
- Consulted with McGuff, learned some stuff.
- More ideas
Bad news:
- I don't understand how to do the compound row, and am not getting clear gains.
- Gym owner at current gym prohibited current protocol of using ice-water
- I tried an alternate protocol for cooling because of prohibition, and it didn't work
- I'm sick.
- I need nutrition help around HIT weightlifting
Details:
Chest press:
Last week: 160lbs @ 1:30
This week: 170lbs @ 1:45
And it felt easier.
My normal results when not icing are on the order of same weight, +10sec, or +4lbs @ slightly lower time.
Leg press: (setting: knees @ ears -- closer than my 5 foot tall trainer sits)
Last week: 300lbs @ 1:30
This week: 315lbs @ 2:00
Compound Row: (I don't have the settings right on this exercise).
Last week: 170lbs @ 1:30
This week: 170lbs @ 1:20 -- I didn't feel like I was done. With appropriate adjustment, I felt like I had 1:45 to 2:00, but that's not what we measured.
Assorted other:
The superslow Gym owner prohibited my icing hands and feet. I am now very likely to switch gyms.
I had a phone consult with McGuff. He's pretty darn smart, thinks well.
Among other topics (saftey, mechanism, etc.), my consult with McGuff resulted in his informing me of how cardiac surgeons induce mild hypothermia in patients to prevent heart attack. Cooling the veins running back to the heart from the limbs is highly reliable at preventing heart attack via induction of hypothermia. So, I tried it for my muscle-cooling. Interesting factoid, that I think Dr. Pat posted earlier: Muscular contractions are enabled by enzymes/proteins. Those proteins are polymorphic (there's some other medical term), and they change shape based on temperature. Ideal shape for muscular contraction appears to be between 99.5 and 102 (F). At 98.6 they don't work as well, and at very low temperatures or above 102/103, they barely work at all. So, we have a mechanism, and a reason: Heat death of cells/body sucks, so you have to evolve in failure of the muscles at some heat threshold.
In any case, the new protocol didn't work as quickly as I needed it to. 4 iced gel-packs placed 2 in the armpits, 1 in groin, and one on carotid didn't drop my temperature anywhere like what icewater on hands and feet did. After 1 minute of attempt, I started wiggling, trying other stuff (feet sitting on icepacks, hands holding icepacks). After 3 minutes of attempted cooling using ice-packs, I gave up, still not cooled at the same level as 2 minutes of hand/foot icewater. Unclear why. I have an assignment to study the vein locations, see if I can better target them. Alternately, the question of drinking ice-water next week is also in play.
Trying the 2nd round of exercises, I failed. I was able to move the compound row machine @ 170, but unable to do a full rep.
The fact that I'm ill (cold/flu/something) probably didn't help. However, I did come home after superslow + lunch, and sleep for 2-3 hours.
Also, I'm running into serious nutrition failure in the weightlifting side of things. After 3 solid very-HIT exercises, I am shaking. I'm inclined to believe that I need to do somethign to better manage my blood sugar for my 8 minutes of very hard exercise. I'd love it if someone reading was smarter than me on the topic (not hard).
Finally, while I'm dancing around the bleeding edge of exercise technique, I'm now becoming interested in what I can do to even further extend the craziness. Turns out that both myself and one of the other Agile coaches at work have a background in hypnosis. I worked as a hypnotist for a while in California (before they regulated it), while her background is from Great Britain. I'm inclined to believe that in a zero-impact, all-strength, no-power workout system like superslow, one could profitably use hypnosis to improve things, as superslow is primarily a level of mental effort that folks don't want to do. This could potentially get even deeper inroads than my current protocol (I failed psychologically at the end of my 2nd leg press last week...I may have had 5-10 seconds of effort left, but my mind didn't have the strength to push that hard). I might try to include this soon.