resources
A collection of 12 posts
Grip Strength Monitoring Spreadsheet
Since I broke my ankle late last year, I have been relying on my wrists a lot more than usual to support my daily activities and I have come to see them as my latest achilles heel in my resilience journey. They just aren’t strong enough for a day of...
Wendler 5/3/1 Strength and Powerlifting Template
I am now making available the spreadsheet I use to calculate and track my weight training program which is based on the classic Jim Wendler 5/3/1. It’s a relatively simple program with increments determined by your historical performance rather than a blind drive to add plates. I’m a big fan...
Macro Meal Planner Spreadsheet
I’ve been tracking my macros consistently for the last 5 weeks or so and it is still a stressful experience. Admittedly it falls under the category of “first world problems” but still a stress that’s worth eradicating if I can. I’ve got myself into a reasonably consistent habit for breakfast...
Inverse Juggernaut Spreadsheet Template
While my assorted injuries have played havoc with my powerlifting performance, they have freed up time to research different training programs and to design spreadsheet templates to accompany them. The powerlifting program spreadsheet I’m sharing here is the Inverse Juggernaut method template. Inverse Juggernaut Blank Template (excel version) Inverse Juggernaut...
Warrior Arts - DIY Mace or Gada
With my warriorwoman moniker I feel it is my duty to dabble in occasional warrior arts. Here I can be seen swinging an ancient mace (or gada) in the style of the Hindu god Hanuman. My mace has a slightly modern twist by nature of its bright yellow rubber handle,...
A Renaissance Diet and IIFYM Calculator
***UPDATES I’ve updated the spreadsheet so that it is now accessible as a Google Sheets document and I’ve created a new V2 to match the updated recommendations within the latest 2018 version of the RP book (Amazon link). Choose the version that matches whichever issue of the book you are...
How to Set up the Perfect Garden Gym
The Home or Garden Gym is a perfect solution for people who are self-motivated and happy to workout alone. The at-home convenience means you can prep a family dinner between sets and you never need to worry whether the squat rack will be occupied by a big fella. UPDATE and...
DIY Portable Olympic Weightlifting Platform
Olympic weightlifting platforms are typically 8′ x 8′ so pretty huge and phenomenally expensive for what amounts to a few bits of plywood and some rubber. In my mind that’s a clear invitation for a DIY project. I am not blessed with a great deal of DIY proficiency but that...
Achieve the Impossible Fitness Tracking Dashboard
Back in July I was inspired by Greg Whyte’s book, Achieve the Impossible, to knuckle down and finally nail the 100km challenge that appeared to have morphed into my very own personal Impossible. Using the tips outlined in the book I identified the key measures of success and drew up...
Run Slow to Run Faster - The Maffetone Method
It’s not good for the ego to be outrun by a dog walker but that is the short-term risk of adopting The Maffetone Method. This weekend I was “running” behind a dog walker for at least 20 minutes, running within yards of him before my heart rate monitor beeped at...