Week of Monday 10082020

Birthday week! Hit the big 46 this week well a couple of weeks ago now as between birthday and moving house I’ve been tardy at maintaining the blog).

Bit of variety as spent a few days working and chilling at a hotel / spa with a pretty decent gym. They even had a barbell and squat rack, although I did manage to max out the weights they had available πŸ˜‰

Still managing to gain strength and resilience despite age and stress so very happy with progress. Focussing on the right goals and remembering to warm up are key to progress and remaining injury free tough wood!).

Week Commencing Monday 10/08/2020

Monday

5* 10 barbell row + 12 shrugs @70kg.  (lean slightly forward on shrugs, holding shoulder blades back to work the upper back as well as traps)

120 press ups

120 on bench crunches

120 squats

120 lying leg raises

120 lunges

30 of each 4 times

Tuesday

12 mins stationary bike

3*10 dumbbell shoulder press @26kg (heaviest dumbbells at gym I was in)

4*10 lateral raises @10kg

4*10 cable flies @21kg

4*10 shoulder – raise in front, lower lateral / repeat in reverse

Kicked a punchbag a few times πŸ™‚

Wednesday

25 mins stationary bike

Back squat 3*5@120kg + 3*3 tempo pause squat @90kg – 3 seconds down, 3 second pause, drive up.  (bare feet, no belt or knee sleeves)

3*10 bicep curls @30kg

4*10 tricep rope push downs

500m Max effort ski erg – 1:38

Thursday

Birthday #46…

Friday

Birthday recovery πŸ™‚

Saturday

Rest day – 100% Daddy Daughter time πŸ™‚

Sunday

Squat-Bench-Deadlift day – at nuffield as short on time

Squat – 3@120, 3@130, 3*2@140, 2*1@140 (missed second single πŸ™ )

Bench – 5*3@110kg, 1*10@80kg

Deadlift – 5@140, 3@160, bailed on 170, 3*5@140kg

All in 1 hour 15 mins including warm up.  Felt a bit tired especially on the DLs.

Week of Monday 03082020

Short, but successful week! Try new things and workout with people who challenge and support you. This is true for success in life, not just sports – surround yourself with people who inspire and support you. Hit a solid deadlift PB on Sunday, mainly down to training with some awesome dudes. First time training with people for a while – we were outside and socially distanced πŸ™‚ Also first time I have hit heavy Squats and Deads in the same session for a long while.

Totally loved my time away with the mini me, Mira and the twins – such valuable time as well as being a much needed rest. Picture is Mols practising her swimming with me πŸ™‚

Monday – Thursday

Holiday.  Lots of running around with the kids!

Friday

Return from holiday, 4 hours in the car..

Assault bike – 2-3 mins warm up

~30 minutes pretty hard – over 19mins above 158bpm heart rate.

2 mins warm down. ~22-23km total, about 19KM in the 30 mins.

Saturday

Quick weights session before heading out for the day

5*5 strict press @60kg

5*10 pull ups

Sunday

First session at the Farm – Squat – Bench – Deadlift

Warm up.

Squat – 2*10@60kg, 6@ – 100, 120, 130, 135, 3*6@120kg

Bench press – 2*10@60kg, 6@ 80, 90, 4*6@100kg

Deadlift – 2*10@60, 2@6@100, 6@130, 1@50, 1@170, 1@190kg – PB!

First time trying a belt for Squat and Deadlift.

2*30 minute gentle bike rides – to and from a country pub for dinner πŸ™‚

Kill your clone*

*Borrowed from Ethan Suplee

Stop worrying about making huge jumps and focus on just making progress.

The premise – everyday a clone is made of you. You fight yesterday’s clone at the end of today. You only have to be the tiniest bit better to win. Kill your clone every day.

I love this concept – so often we chase the big breakthrough or the next big thing. How often have you beaten yourself up for not achieving enough or not hitting some arbitrary goal?

How often have you compared yourself to an ‘overnight success’ and wondered why you haven’t made that leap, while forgetting the the overnight success is likely result of thousands of hours of work before it happened?

The key to success in pretty much all aspects of life is consistent, realistic and hopefully predictable (at least to some extent) progress.

Not only do you need to focus on the process of continuous progress, but also get great at celebrating the wins, even small ones. In the world of lifting things, a 1kg personal best is 1kg more than you have ever lifted. Celebrate this!

In the world of security a win could be a reduction in the average time to patch, or your programme being approved, or even a component of your programme being approved, or hiring an awesome new member of the team etc.

It’s too easy to get caught up in what we have not done and how much we have to do, and forget the progress we have made. One of the things we try to do as a team is to highlight our progress and regularly look back at where we were 3/6/12 months ago. This is a really great tool for reminding your teams just how much you have achieved!

Security is hard. We all work hard, we feel a lot of pressure. Many of us worry – is a breach coming, we have so much to do, will our organisation stand by us if there is a breach etc.

Focusing on what you are achieving, on the progress you are making. Keep aiming for continuous progress, break all your big goals into small achievable chunks. Celebrate the wins – not just for yourself, but with your team!

For me this approach really helps my own morale and helps me make progress in all areas of life. In the work environment really promoting and celebrating progress works wonders for your teams morale and how engaged they are in achieving their goals.

K

Week of Monday 27072020

Another solid week – been building for a while – looking forward to a deload week next week! We focus so much on the ‘training’ aspect when trying to make progress. Rest and recovery are just as critical. Taking a week to rest, whether a complete deload, or just going considerably lighter / less hard than normal will really help you make progress. Depending on how hard you are training and how well you are recovering you probably want to do this about once every couple of months.

This weeks picture is me working out in the rain – one of the things you have to live with in the garden gym πŸ™‚

Monday

Assault bike – 2 mins warm up, 30 mins hard but sustainable, few mins cool down. 

~21k total.  174bpm max heart rate, 150 average.  13 mins @over 160bpm.

Some core work – hollow rocks, supermans, leg raises etc.

Tuesday

Max out bench press – 

2*10@20kg, 5@60, 5@80, 3@100, 1@110, 1@120 (PB I think), fail 125kg

At the park –  5*20 dips + 5-10-7-8 pull ups

10*30KB swings @32kg (every set of 30 must be unbroken)

Wednesday

2*25 minute bike rides

Arnold press 5*10@20kg dumbbells

Single arm dumbbell upright row 4*10@20kg each hand

5*12 deficit push ups – control down, brief pause, drive up

Thursday

Deadlift – 10@60, 10@100, 5@120, 5@140, 5@150kg

5*5@160kg.

3*20 – plate round the world, plate lift and twist @10kg

3*10 leg raises

Long walk

Friday

Assault bike – warm up – then 10 rounds 1 min hard, 1 min slow.

100 squats with 65kg sandbag – break up as needed.

Saturday

On hols with Mols, Mira, Lila and Maya.  2 adults, 3 kids.  Gonna be restful right!

Sunday

On hols

Week of Monday 20072020

Getting back into the cold showers. Either having a cold shower, or 30 seconds to a minute cold at the end of a not shower. Certainly wakes me up and makes me feel good, but seemingly a lot of health benefits to this as well. Will keep it up for a while to see if I notice any benefits on top of the immediate ‘wake up’.

Managed another Squat PB – focus on your goals really does pay off!

Monday

30 minutes easy assault bike before breakfast – max heart rate 130-135 – recovery not work pace!

Evening;

Superset Bench press and single arm kettlebell row.  Rows done unsupported – basically short lunge and lean forward keeping back tight – this works the lower back and core much better than when you lean on a bench or whatever.

Sets – 10@60kg bench press + 6*32kg rows each arm

7@80kg + 6*32kg rows each arm

5@100kg + 6*32kg rows each arm

5*5@104kg (Mira was using 24kg) + 6*32kg rows each arm after each set

Tuesday

20 minute pre breakfast jog

Easy day, felt tired.

Wednesday

Lunchtime – Assault bike Intervals. 5 mins warm up.  6 rounds 30s max effort, 90s slow.  5 mins cool down.  Ouch!

Evening – Shoulders – dumbbell press – 20@20kg, 20@30kg, 20@40kg, 18@50kg, 15@50kg

KB upright rows – 2*10@32kg KB (both hands), 2*10@16kg KB (each hand)

Side lat raises to finish – 3*20 – light but controlled

Pendulum lunges – new one for me 1*6 each lech with 16kg KB on the shoulder of β€˜moving’ leg.  3*6@40kg sandbag – leg burner and great for the core!

Thursday

2*~30min bike rides.  Second 30 mins – nasal only breathing

Pull ups (palms facing away) – 5*10

Chin ups (palms facing towards) – 3*10

Friday

Mini yoga class with the podcast team (remote of course)

5*10 strict toes to bar

Pause deadlift – pause at a couple of inches off the ground – then complete the lift.

5*60,60,100kg 3*5@120kg

5*5 barbell row – tempe – 3 -1-3 (3 seconds up, pause, 2 down) @60kg

Saturday

Rest day – 100% Daddy Daughter time πŸ™‚

Sunday

Back squat – work up to a max single

Warm up – Kang squats @20 and 40kg.

Squats – 10@60, 5@80, 5@100, 3@115, 2@125, 2@135, 1@145, 1@155kg – PB πŸ™‚Β  need to work on posture a little – too upright on the way down and upper back rounded a bit on the way up.

Back off sets – 3*3 pause squats @120kg

Week of Monday 13072020

Pretty solid week with a decent amount of variety. Hit a longish grind on the Assault bike Wednesday, consistently at that pace where the heart rate keeps gradually heading up. Aiming to be at a pace you can maintain for a long period, but its pretty uncomfortable.

Still slowly improving the squats as well, had a realisation on Sunday, weights I used to grind out are now my speed back-off sets. It not just the headline numbers, its how well you can move weights as well, remember this when you’re assessing your progress!

Monday

Lunchtime;

30 min cycle – Nasal breathing only (lunchtime)

30 min cycle – β€˜normal’ breathing (lunchtime)

Evening;

Shoulder press 1*5@60kg, 5*5@62.5kg

Plate round the worlds 2*12@10kg, 1*12@20kg

Plate raise and twist 2*12@10kg, 1*12@20kg

Lateral raises 3*10

Tuesday

Pull ups – 17-15-12-7-8-7 reps

Strict toes to bar 2*10

Kettle bell swings 120-50-40 24kg KB with a fat grip

Couple of walks

Wednesday

20KM Assault bike.  18+minutes heart rate >160bpm.  Aim was to get comfortable being uncomfortable so pace was hard but sustainable.

5*20 tempo press ups – slow down, pause, drive up

Thursday

Barbell row – 3*10@40kg, 3*10@60kg, 3*7@70kg, 3*6@80kg, 6*5@85kg 

3 grips – wide, narrow, supinated – 3 sets = 1 set each grip.

Good mornings – 5@40kg, 5@50kg, 5@60kg, 3*5@65kg

3*20 cross body knee raises

3*10 leg raises

5*10 archer press ups

Friday

3 rounds;

20 burpees – 20 squats – 20 lunges – 20 press ups – 40 mountain climbers

1 min rest between rounds

2:23 – 2:18 – 1:55

5* 5 sumo deadlift + 5 deadlift @140kg

Saturday

Rest day – 100% Daddy Daughter time πŸ™‚

Sunday

Snuck in 5*20 dips at the park while the kids played.

Squats – work up to a heavy 12;

5 kang squats + 5 squats @20kg and @40kg

Squats – 10@60, 5@80, 5@100, 3@110, 3@120kg

12@130kg!

Backoff sets – 3*5 for speed @110kg

It’s human nature

We spend a lot of time in the security industry complaining about stuff. Two of the top complaints that I see and hear are;

  • Why do people keep investing in shiny new ‘silver bullets’ when they have not yet achieved the above…

It’s easy to blame ‘the industry’ and ‘security teams’ for this. However while this may be true, we also need to recognise that it is human nature at play.

As is often the case – the security industry isn’t as special or unique as we like to think. It’s likely to become a theme, but I see so many parallels between the health and fitness industry and the security industry.

One the one side you have human nature and the seemingly ever increasing number of people looking for the quick fix.

This is fed by an industry that thrives on selling the magic pills and powders to get you in shape with little or no effort. Or the 20 minute ab workouts etc.

The outcome for consumers is millions of people not happy with themselves and not getting healthy despite spending their hard earned cash and following the advice from magazines and influencers.

The outcome from an industry standpoint is huge profits selling supplements, workouts and health advice that is mostly bullsh*t, while raking in the profits and keeping customers on the merry-go-round.

This is made worse by huge amounts of ‘peer pressure’ from social media and advertising etc making people believe they are not good enough if they don’t achieve the carefully curated and sometimes outright fake imagery in adverts and on social media.

In reality the solution is simple, but not easy. It you want to be fit, healthy and resilient, eat well, do the fitness… Consistently. Every week, every year.

Contrast this with the security industry.

On the consumer side we want immediate and easy results so are tempted by the latest shiny advertising stating how solution X will solve our problems. Our jobs are hard so it’s understandable people can be tempted by promises of an easy solution to securing our organisations.

On the industry side we have so many companies trying to sell the dream. Whether this be with products that frankly don’t work properly, or by completely mis-selling things that may be good once you have a high level of maturity, but are next to useless if deployed before all your fundamental security is in order.

We also have to realise that for most companies selling ‘security’, as with the fitness industry, they never want us to be ‘done’ or ‘satisfied’ as they need us to keep jumping on the next product bandwagon or the next Gartner magic quadrant.

This is again made worse by ‘peer pressure’ either from satisfied customers telling us how the solution fixed their issues, or from our own exec teams asking why we have not deployed solution X after they saw an advert in the FT or economist. That’s right, security firms are not adverse to advertising their solution to non security folk in the hope that will apply more pressure to security teams.

Again, as with your own health and fitness, the solution is relatively simple, but not at all easy.

Work with your teams and wider organisation to build foundational security. Do this consistently, with rigour day after day, year after year. This will get your organisation into a great place. Then if you want to, and your risk appetite requires it you can assess the shiny ‘advanced’ security magic to layer on top of your solid foundations.

So next time you’re tempted by a shiny new amazing security solution, don’t beat yourself up. But try to stay the course – assess what your organisation needs and ruthlessly focus on the fundamental / foundational security you need.

K

Foundations or Fundamentals. NOT Basics

A short one, but important.

We often talk about not doing the basics.

Organisations being breached due to failing to implement the basics.

We ask why have we still not get the basics sorted.

They are not basic.

The critical security things we need to always get right from patching to managing user rights should be considered the foundations of good security or the fundamental controls.

Without a strong foundation no security programme will deliver what is required.

While foundational, they should not be considered easy.

Take patching as an example. Ensuring a fully patched environment across 1000s or more servers, network devices, office devices, end points etc. without impacting availability and likely while liaising with many different teams. This is not as easy as it sounds when you just say ‘patch your environment’

So yes as an industry, and as organisations we must do better, but we must also recognise the size of the challenge and the focus required to achieve the goal. We must achieve foundational security across our organisations not just at a point in time, but consistently, efficiently and on an ongoing basis.

To achieve this we need to help our boards and leadership teams understand the scale of the issue, and the reasons why it is important. We must engage across our organisations to ensure secure processes are embedded across our teams.

Calling this basic doesn’t help people understand it is anything but.

K

Week of Monday 06072020

Was feeling a bit battered this week so lighter week in terms of volume to allow me to recover. Ended the week with a solid 5 rep max PB on the squat so doing something right!

Sometimes even when you want to hit it hard you have to listen to your body and rest / ease back slightly. Your body will thank you in the long run, and your progress will actually be quicker – rest and some progress is WAY faster than injury and going backwards.

Consistency. Resilience. Progress.

Monday

60 minutes steady assault bike – recovery / chill time.

Mini circuit of crunches / leg raises / superman / hollow hold

Tuesday

3*30 minute bike ride

Dumbbell shoulder press 4*5, 1*10 all at 60lb dumbells

Wednesday

Bench press 5*5@100kg

Incline Dumbbell press 4*10@60lb dumbbells

Thursday

2 rounds; 10 strict toes to bar – 10 cross body knee raises – 10 leg raises

Friday

Deadlifts 5*5

150-160-160(4 reps)-150-150kg  Back feeling a little tight so listened to my body and backed off slightly.

Barbell rows all @60kg

10 supinated grip horizontal back

10 pronated grip horizontal back

20 shrugs

10 supinated grip 45 degree back

10 pronated grip 45 degree back

20 shrugs

Saturday

Rest day – 100% Daddy Daughter time πŸ™‚

Sunday

Afternoon;

3*20 bar dips at the park.

Evening;

Work to a 5 rep rep max – 5@140kg – last rep was a bit sketchy but pleased with this

5*3@120kg – working on speed and form

Week of Monday 29062020

Thiccccc A lot of my work is around resilience and becoming a stronger human better able to deal with life. One of the best things you can do for health and injury resilience is to build a strong back. The better you protect your spine with strength and muscle the more injure resistant it will be! This will minimise your chances of back injuries making you a more resilient human overall.

I can’t remember the stats but a huge amount of time off is due to back pain. Protect your back, do more, have more pain free fun with your friends and family!

Monday

5*10 strict handstand press up

5*10 Arnold press

2 rounds; 10 strict toes to bar – 10 cross body knee raises – 10 leg raises

3*30 minute cycle rides

Tuesday

Dumbbell rows 5*10 @90lb

Pull ups 6*8 (alternate pull up / chin up each set)

5*5 clean and press with 40kg sandbag

Wednesday

45 minutes assault bike – 10 mins slow – 30 mins fast – 5 mins slow

Thursday

Dumbbell Deadlift workout all with 90lb dumbbells

6 rounds;

10 RDL (dumbbell in each hand)

5 suitcase DL each side (dumbbell in one hand)

10 DL (dumbbell in each hand)

2 rounds; 10 strict toes to bar – 10 cross body knee raises – 10 leg raises

Friday

Bench press 5*5

Incline dumbbell press 4*10

Decline press ups 4*12

Diamond press ups 4*12

Dumbbell bicep curls

100KB swings

Saturday

Rest day – 100% Daddy Daughter time πŸ™‚

Sunday

Back Squat 10*10@100kg – keep movement fast and fluid.  2 mins rest between sets. (Afternoon)

Throw a 65kg bag over my shoulder – 50 reps.  Sets of 6 or 4 reps. (Evening)

Warmed up with some skipping – not done that for a while!