Cris Ramis - The Baron's Blog

Training update: And so it begins.....

I started my new routine today. It's Jason Ferrugia's upgrade of his Max Mass workouts. He's made improvements based on the results he's had using the routine on himself and his clients.

They're whole body routines - 3 of them each week. The reps get lower as the week goes on, so the intensity gets higher (i.e. the load goes up).

I enjoyed today's session. Took me just under 45 minutes.

It was nice to train the whole body in a single session again.

An addition to the routine is the use of deep, 30 second stretches at the end of your final set for a bodypart.

The concept behind this technique is to stretch the fascia (sheath) that surrounds the muscle group. The idea being that if the fascia becomes too tight (i.e. from not stretching enough) it'll restrict the growth of muscle it surrounds.

I'll incorporate this idea into the routines of clients where possible, especially those clients who are reluctant to stretch or don't yet grasp benefit of it (usually male clients).

In fact I began using a similar idea with one or two of them, though in a slightly different fashion. I would pair up a major, compound exercise i.e. deadlift, with a stretch for muscles I knew to be tight in my client i.e. quad stretch, hip flexor stretch or a stretch to do both like a Bulgarian Split Squat Iso Hold.

Doing Eric Cressey's Max Strength routine gave me a clear idea of how to do this, though I'd read of it somewhere before.

I've been unable to get my bodyfat measurements and muscle circumferences taken.

I weighed in at a smidgeon under 13st, 8lbs (190lbs or 86.4kg) first thing Sunday morning, and judging by my appearance in the mirror I think I'me around 12% bodyfat.

My target for the end of July (or sooner) is 7%. I've reached that in 2008. Last year it was 9%.

Let's see what a year's more training knowledge and experience has done for me.

Stay well and happy.

Cris (El Baron)

Nan....

Yesterday marked the 3rd anniversary of my Nan's passing.

She was a wonderful lady and I'm blessed and grateful to have had her in my life.

Peace be with you Nan, wherever you are.

Cris x

Training update: Max Strength re-test results

Last Friday was my re-test day for the Max Strength routine.

When I'd originally tested my strength levels, I chose to split up the 5 lifts over 3 days instead of doing all 5 in one session.

I'd performed the Broad Jump and Deadlift on a Monday, the Bench Press and Chin-Up on a Wednesday and the Box Squat on Friday.

My results were as follows:

Broad Jump - 83 inches
Deadlift - 187.5kg
Bench Press - 115kg
Chin-Up - 18.5kg (3 rep max not 1 rep max)
Box Squat - 155kg

When I re-tested in the first week of March I'd not rested optimally.

I intended to use the same split as per my original test week, though ended up giving myself such a cold that it meant my re-testing was interrupted.

Regardless of this my results were:

Broad Jump - 88 inches (up by 5 inches)
Deadlift - 202.5kg (up by 15 kg)
Bench Press - 110kg (down by 5kg)
Chin-Up - 18.5kg (no change, although I wasn't that happy with the quality of the reps, and did a better set of 3 reps with 16kg)

Took a break of 8 days before testing Box Squat:
Box Squat - 160kg (up by 5kg)

The day I re-tested the Box Squat I also had another crack at both the Bench Press and Chin Up.

I improved the Bench Press back up to 115kg, my original score. The Chin-Up was less successful; I got 2 reps with 16kg. Worse than my original re-test day.

So, having decided to re-do the last 4 week phase of the Max Strength routine in an attempt to do myself justice, I chose to re-do all the tests in one day. 

I'd eaten and rested well (5-6 meals a day and in bed by 11pm at the latest) and approached the session with optimism.

I wasn't sure how doing all the tests on the same day and in a different order would affect my results and, quite frankly, I didn't care that much. After 5 months of max strength work I was in the mood for something different.

Additionally, I had personal matters on my mind that, whilst not distracting me, had certainly put things into sharp perspective.

Anyway, my results were as follows:

Broad Jump - 79 inches (4 less than my first test day back in October '09, and 9 inches less than my March re-test)
Box Squat - 165kg (10kg up on my original test, and 5 kg up on my March re-test)
Bench Press - 120kg (5kg up on my original test and March re-test, though 2.5kg less than the 1 rep max I'd managed in week 8 of the programme)
Deadlift - 175kg (7.5kg less than my original test and 27.5kg less than my March re-test)
Chin-Up - 14.75kg (3.75kg less than my original test and 1.25kg less than my March re-test)

The whole process took me over 2 hours to complete. Mainly because I took 2-4 minutes rest between sets and also because I spent a lot of time stripping weights off the bar, especially when it came to the Deadlift (my favourite lift).

Obviously, the fact I'd performed all the re-tests on the same day and in a different order had a significant impact impact on my results.

Broad Jump - I simply have no explanation why this was worse than my original test day. Answers on a post-card please etc

Box Squat - Hurray! An unmitigated success!

Bench Press - An improvement on my original test day and March re-test though not quite up to the 122.5kg I nailed at the mid-point of the routine.

Deadlift - Very disappointing. I could feel the fatigue in my hamstrings and glutes on this movement. The Box Squat had taken it out of them. That, along with the drain on my Central Nervous System (if that's fatigued you're not going to perform to your best) are the only explanation I have for why I struggled so much on this lift. I was aiming for 205kg and ended up pulling 30kg less. Poo.

Chin-Ups - Also disappointing, though considering I was performing it last and straight after Deadlift, I don't find it surprising.

Overall I'm satisfied with my results. If I take the best lifts I've achieved over the course of the 5 months I've been using the Max Strength programme I have improved on 4 of the 5 tests. I improved by Broad Jump to 88 inches, my Deadlift to 202.5kg, my Bench Press to 122.5kg and my Box Squat to 165kg albeit it during different weeks and not on the same test day.

The Chin-Up was the only test I didn't manage to improve and so 18.5kg for 3 reps (and 21kg for 1 rep)remains my best.

I'm taking this week off and will probably resume using a Max Mass routine by Jason Ferrugia for a while. I'll also be re-introducing sprint sessions gradually.

Spring is here and I'm gearing up for my annual fat stripping routine. I currently weight 13st 6lbs. I haven't been this heavy for a while. It'd be good to get a measurement of my bodyfat and circumferences when my brother can spare the time.

I want to get lean whilst retaining as much of the hard earned muscle and strength I've built over the last few months.

If I ever choose to do the Max Strength routine again I will ensure I use the same testing protocol for before and after. What that protocol will be I'm not sure. I prefer to spread the testing over 3 days as I think it provides you with more of a true measurement of your strength. I'm not convinced that grouping it all together really let's you do yourself justice, though I defer to Eric Cressey's (who wrote the programme and acknowledges the limits of giving a set routine for everyone to follow) judgement, knowledge and his experience.

Having said that, I feel totally justified in thinking for myself and tweaking whatever routine I follow to suit me and my training and recovery abilities.

Yes. Thinking for yourself. Always important to do that.

Stay well and happy.

Cris (El Baron)

Training update...

Almost there.

I've completed re-doing the last phase of Max Strength.

I've got 3 days off to recharge and then I retest my strength levels on Friday.

It'll be the first time I've retested on all 5 exercises on the same day, so it'll be interesting if nothing else.

I'll be doing my best to rest well and eat well until Friday. I want to give myself the best opportunity to get the best results.

Stay well and happy.

Cris (El Baron)

Goodbye to an old friend....

A couple of weeks ago I received some very unexpected news.

Colleagues and friends I'd met during my first personal training job at Holmes Place Barbican got in touch to tell me my boss from those days, Jonathan Parker (known to all as JP) had suddenly passed away.

He had been out running (something he loved to do) and apparently had a heart attack. Not the first time I've heard of this happening, though obviously his passing came as a shock. He was in his mid-40s, and leaves behind a wife and 2 children.

He was one of the people who got me started in the fitness industry and for that I'm very grateful.

Our relationship got off to a luke-warm start as our egos clashed initially. Eventually I grew up a bit, he mellowed a bit and we were able to establish a friendship built on mutual respect. We found common ground and he became a friend rather than purely 'my boss'.

Wherever he is now I thank him for his friendship and for all he taught me.

I also wish him well on the next step of his journey.

If anyone who knew him reads this, there a fund set up in his memory at http://www.justgiving.com/joanne-parker-heberden

Stay well and happy and do your best to enjoy each moment.....for obvious reasons.

Cris (El Baron)

The healing power of.......onions?

A friend sent me this about the magical healing power of onions, allegedly.   Thought it was worth spreading the word. Try next time you choose to get a cold.   Stay well, happy and oniony.   Cris (El Baron)   ONIONS In 1919 when the 'flu killed 40 million people there was this Doctor that visited the many farmers to see if he could help them combat the flu. Many of the farmers and their family had contracted it and many died. The doctor came upon one farmer and, to his surprise, everyone was very healthy.   When the doctor asked what the farmer was doing that was different, the wife replied that she had placed an unpeeled onion in a dish in the rooms of the home, (probably only two rooms back then).  The doctor couldn't believe it and asked if he could have one of the onions. She gave him one which he placed under the microscope he found the 'flu virus in the onion.  It had obviously absorbed the bacteria, thereby keeping the family healthy.   Now, I heard this story from my hairdresser in AZ.  She said that several years ago many of her employees were coming down with the flu and so were many of her customers. The next year she placed several bowls with onions around in her shop and, to her surprise, none of her staff got sick. It must work... and no, she is not in the onion business. The moral of the story is, buy some onions and place them in bowls around your home. If you work at a desk, place one or two in your office or under your desk or even on top somewhere. Try it and see what happens.  We did it last year and we never got the flu. If this helps you and your loved ones from getting sick, all the better.  If you do get the flu, it just might be a mild case.. What have you to lose?  Just a few bucks on onions!!!!   Now there is a P.S. to this... I sent it to a friend in Oregon who regularly contributes material to me on health issues and she replied with this most interesting experience about onions:  Weldon, thanks for the reminder. I don't know about the farmers story, but I do know that I contacted pneumonia and needless to say I was very ill.  I came across an article that said to cut both ends off an onion, put one end on a fork and then place the forked end into an empty jar...placing the jar next to the sick patient at night. It said the onion would be black in the morning from the germs. Sure enough it happened just like that... the onion was a mess and I began to feel better.  Another thing I read in the article was that onions and garlic placed around the room saved many from the black plague years ago. They have powerful antibacterial and  antiseptic properties.    This is the other note.  LEFT OVER ONIONS ARE POISONOUS I have used an onion which has been left in the fridge, and sometimes I don't use a whole one at one time, so save the other half for later. Now with this info, I have changed my mind....will buy smaller onions in the future. I had the wonderful privilege of touring Mullins Food Products, makers of mayonnaise.  Mullins is huge, and is owned by 11 brothers and sisters in the Mullins family.  My friend, Jeanne, is the CEO. Questions about food poisoning came up, and I wanted to share what I learned from a chemist. The guy who gave us our tour is named Ed - he's one of the brothers. Ed is a chemistry expert and is involved in developing most of the sauce formula. He's even developed sauce formula for McDonald's. Keep in mind that Ed is a food chemistry whiz. During the tour, someone asked if we really needed to worry about mayonnaise. People are always worried that mayonnaise will spoil. Ed's answer will surprise you. He said that all commercially-made Mayo is completely safe. "It doesn't even have to be refrigerated. No harm in refrigerating it, but it's not really necessary." He explained that the pH in mayonnaise is set at a point that bacteria could not survive in that environment. He then talked about the picnic, with the bowl of potato salad sitting on the table and how everyone blames the mayonnaise when someone gets sick. Ed says that when food poisoning is reported, the first thing the officials look for is when the 'victim' last ate ONIONS and where those onions came from (in the potato salad?). Ed says it's not the mayonnaise (as long as it's not homemade Mayo) that spoils in the outdoors. It's probably the onions, and if not the onions, it's the POTATOES. He explained, onions are a huge magnet for bacteria, especially uncooked onions. You should never plan to keep a portion of a sliced onion.. it's not even safe if you put it in a zip-lock bag and put it in your refrigerator. It's already contaminated enough just by being cut open and out for a bit, that it can be a danger to you.  (and doubly watch out for those onions you put in your hot-dogs at the baseball park!) Ed says if you take the leftover onion and cook it like crazy you'll probably be okay, but if you slice that leftover onion and put on your sandwich, you're asking for trouble. Both the onions and the moist potato in a potato salad will attract and grow bacteria faster than any commercial mayonnaise will even begin to break down. So, how's that for news? Take it for what you will. I (the author) am going to be very careful about my onions from now on. For some reason, I see a lot of credibility coming from a chemist and a company that produces millions of pounds of mayonnaise every year. Also, dogs should never eat onions. Their stomachs cannot metabolize onions. Please remember it is dangerous to cut onion and use or cook the next day. It becomes highly poisonous for even a single night and creates toxic bacteria which may cause adverse stomach infections because of excess bile secretions and even food poisoning.