Archive for October, 2011
August Experiment Follow Up
by craig on Oct.04, 2011, under My Training
For those of you following the blog, I did a month experiment with Creatine and HMB from Blonyx. I took the Creatine + HMB product in the morning and at night on training days. In the morning I took it in my smoothie with Protein egg
Blonyx Creatine + HMB
powder , almond milk, banana and peanut butter. In the evening I took it with coconut water. Anecdotally , I noticed an effect on recovery being less sore. I did not translate this into extra high intensity workouts as one could if they were so inclined. I stuck with my schedule of M W F heavy lifting and kettle bells and Tuesday and Thursday running and core work. During the one month trial I had 80% success rate in workouts as I missed a couple Fridays due to travel. In total I did 1o heavy lifting sessions (of 12 scheduled) and 6 runs (of 8 scheduled). My first testing session was in the afternoon but my second was in the morning. I think this accounted for the lack of improvement in vertical jump as I tend to be a bit stiffer in the morning and require a longer warm up (time which I did not have in this case).
Here are the results:
Sept 7 2011 August 7th 2011
Broad Jump 88″ 86 1/2″
Vertical Jump 20 1/2″ 21 ”
Clean 1RM 175 lbs 165 lbs
Deadlift 1 RM 375 lbs 355 lbs
Bench Press 1 RM 225 lbs 205 lbs
Squat 1 Rm 335 lbs 305 lbs
Weighted Chin Up 3rm 70 lbs 45 lbs
I definitely saw an improvement in strength and recovery ability. I am doing another month trial, this time adding the creatine and HMB in my post workout shake of egg protein, pumpkin protein and coconut water (which has electrolytes). I did this yesterday for the first time and felt great post workout, which was particularly heavy (DL 370 lbs x 2).
I will post my results again at the end of October.
Vncouver Pesonal Trainer Craig Boyd meets his goal of a 400 lb deadlift @ 170 lb bw =235% of bw
Craig Boyd is one of Vancouver’s top personal trainers, CrossFit coaches and boot camp instructors. He enjoys coaching people of all levels who want to see results. His websites are http://www.precisionathletics.ca/ and http://precision-bootcampvancouver.com/
