Day 12 – Light Day
Resting heart was in the 80s again. I can really feel the accumulated stress of Ragnarok, however, the results are undeniable. I feel so much more dense – in a good way. For the longest time all I cared about was my squat 1rm. That led me to neglect so many other areas of training - aka the show muscles. Most days I would squat max, do some back of sets, and then polish my Olympic technique. That was all I had time for. Now, training is essentially 2 days a week and doesn’t take up too much time so I can get en9ough total body volume - show muscles included. I feel like progress is being made and I am barley spending any time in the gym Now, I feel like I spend too much time explaining to people why I look like I got hit by a pillow case full of dead batteries. This lift is just exhausting.
If you break it down, a Ragnarok exposure is only 9 minutes of actual work. 18 minutes a week and 1 hour and 12 minutes over the 4 week program. Tim Ferris wrote about a similiar minimal effective dose hypertrophy program in his book “The 4-Hour Body.” called “Occam’s Protocol” His program relies heavily on time under tension. (If you forgot what that is click here for quick refresh) where as Ragnarok is much more about metabolic duress. Occam’s Protocol has 2 workouts a week where you spend less than 30 minutes a week training. Oh and by the way, this is a bulking program. When I first read that chapter, I almost couldn’t believe it. I have been a person who has had pretty good success on high frequency training. I have had some hot streaks where I have squat maxed 20 days in a row. How could someone like me benefit from such low volume?
If only I had a crystal ball.
The last time I had performed the Ragnarok metabolic circuit, it took my bodyweight from 276 to 294. My final squat session was 315 x 10, 340, x 10, and 365 x 10. All on 1min20s intervals.
Looking back, that may have been the stimulus needed to get me over my training hump. I resumed high frequency training and did not plateau until I squatted over 600. This brings up many questions I have about high density / low frequency training. But I will save that rabbit hole for a day with a higher HRV score.
Anyway, today’s lift went great. I am truly embracing the light days. Unfortunately for tomorrow, Tayler and I will be in different parts of the country and that SUCKS! Training with a partner gives you a sense of urgency and a feeling of commitment to not let that other person down. Tomorrow's exposure will be a challenge.
Thought of the Day:
Pain is nature’s way of saying “DON’T DO THAT!” Painkillers are man’s way of saying “WATCH ME!”