Saturday, July 23, 2011

Training 7.23

Rather warm for SD, which means 20 degrees cooler than the rest of the country. I won't whine. But it was tough, and I feel for all the rest of you. A good Southern boy remembers what it was like, and I am that.

Just finished, so I'll keep it quick.

Started with Results, wore elbow sleeves and knee sleeves. Did a little dynamic work and a little bar work and tried to get it over with.

Bench
Same weight as last time, three sets. First set was 2/3/5/10 reps, second and third 2/3/5. All had the same weight. Right shoulder still isn't happy, but I got it done.

Bat wings:
Went up on the weight, 5 reps x 5s each with 5s rest between. I like these a lot.

1-arm press:
Dropped a little weight to take it easy on the right shoulder. Still felt them, which is fine.

Complex:
- row x 5
- clean x 5
- front squat x 5
- military x 5
- squat x 5
- good morning x 5

5 sets, all without putting the bar down. Brutal today.

Squat:
100kg x 10 reps
120kg x 10 reps
130kg x 50 reps

I'll be in Baltimore this week taking the kid to Ripken Baseball Camp. Got a powerlifting gym to train in up in Towson. I'll try to report.

I'm gonna go vomit now.

Saturday, July 16, 2011

Training 7.16

Drank tequila last night instead of training. Worked first thing today instead.

Started with Results. Drank some Surge Workout Fuel during and Spiked again. Warm day this morning, bluebird skies, and no real breeze to speak of. Wore a knee brace for the hi-rep squats because my right knee was a bit crunchy.

Bench:
2/3/5 rep scheme with same weight as last time. Three sets, 10s between the rep sets with 180s between sets. Right shoulder was not happy on the last couple of reps of the last set. These were all tough today for some reason.

Bat wings: 5 sets of 5s holds with 5s rest between holds. Heavy DBs, 5# heavier than last time (35kg now). These were easier for some reason. I have to say, I love this, and would love to do a couple of heavy Kroc row sets afterward. I'd increase my poundage on the rows for the complex except that they kill me sucking wind.

1-arm press: 2/3/5 rep scheme for 2 sets with a DB down 5kg to take it easy on my balky right shoulder. Strangely enough, it was too easy, and my right shoulder said nothing to me. Go figure. Back up next time.

Bird dogs Still not sure of the point.

Complex:
- Rowx5
- Cleanx5
- Front squatx5
- Militaryx5
- Squatx5
- Good morningx5

Three sets of complexes with the same weight as last time. 180s between complexes, generally spent sucking wind. Still, these were easier this time.

Squat: 95 kg x 30 reps + 115kg x 30 reps + 135kg x 30 reps, 180s between each set

These were downright easy too. The last set left me about to faint when I was done for a second or two, but I braced and recovered quickly enough to walk out of the rack. As mentioned, wore a knee brace on my right knee for these. Not sure why these were so much easier today, even on the lungs, but I like it.

Still sweating profusely. Might have to Spike again before the afternoon just to avoid napping mid-afternoon. Going to the Padres game (we have awesome seats) around 4:30, and don't want to be yawning the whole time.

Have a great Saturday. If you know anyone who needs an operations guy, let me know. And yeah, I'll move out of SoCal. Gladly.

Tuesday, July 12, 2011

Training 7.12

Started late today, in the afternoon. As COO, I have to forecast company health and mine has a serious cash flow problem in its unrestricted fund pool. As a result, I'm going to have to lay myself off -- it's the only sensible business decision, and it will save a couple of other people's jobs. Sounds noble, huh? Not as noble as it sounds, I suspect. But it means I'm looking for a job soon. No one in my company knows but the CEO, so don't tell.

Whatever the case, I needed to sweat. Hard.

Started with Results. Did a little dynamic work and some bar work. Drank some Surge Workout Fuel during and Spiked. It's very warm and a bit muggy this afternoon, and the sun is beating. Still, it was much cooler outside the rumpus room, so the fan inside was bangin'. Got a good sweat on in a hurry.

Bench:
2/3/5 rep scheme with 10kg added total to last time's weight (5 per side). Two sets, 10s between the rep sets with 180s between sets.

After the two sets, I dropped the 5 kilos per side and repped out.

Bat wings: 5 sets of 10s holds with 10s rest between holds. Heavy DBs. This was hard this time.

1-arm press: 2/3/5 rep scheme for 2 sets with a heavier DB (up 5kg). Pretty tough.

Bird dogs

Complex:
- Rowx5
- Cleanx5
- Front squatx5
- Militaryx5
- Squatx5
- Good morningx5

Three sets of complexes with the same weight as last time. 180s between complexes, generally spent sucking wind. I need to start taking evening beach walks, which will delight the wife.

Squat: 115kg x 25 reps X 3 sets, pretty quick

Still sweating profusely and still feel like I'm going to vomit. Just what I needed.

Have a great day.

Saturday, July 9, 2011

Training 7.9

Tired, sleepy, but not sore. Been sleeping pretty well lately, though, which is good.

Started with Results and a little protein. Did a little dynamic work and very little bar work. Drank a mix of mostly water with a little maltodextrose in it during. It's a very warm, muggy morning for San Diego, and there is a heavy overcast where I am.

Bench:
2/3/5 rep scheme with 10kg added each side to last time's weight. Three sets, 10s between the rep sets with 180s between sets. Right shoulder was not happy down deep.

Bat wings: 10 sets of 5s holds with 5s rest between holds. Heavy DBs.

1-arm press: 2/3/5 rep scheme for 3 sets with a heavy DB. Very tough, though not sure why.

Bird dogs

Complex:
- Rowx5
- Cleanx5
- Front squatx5
- Militaryx5
- Squatx5
- Good morningx5

Two sets of complexes, all with 10kg added to the bar this time, all without putting the bar down until the full complex is finished. 180s between complexes, generally spent sucking wind. My GPP sucks.

Squat: 100kg x 30 reps, 180s rest, 110kg x 30 reps

Second set depth was not particularly consistent or good. Had low back spasms after the first set that abated quickly. Second set suffered from lactic acid. Got it done.

I'm tired. Gotta go eat. Have a great day.

Friday, July 8, 2011

Update 7.8

Trying to update frequently as much to maintain my own discipline as anything. Sorry if it's cumbersome, but not that sorry -- it serves its purpose for me.

Not sore at all today. None. Even my glute soreness from cramping badly two days ago is gone.

Weight is up very slightly, and I feel quite good today (which is a change).

I liking the direction this is taking.

For what it's worth, a big shout out to Shelby Starnes for winning Jr. Nationals. Looked incredible. Seriously impressive work. I'm sure he doesn't read my blog anymore, but I have to honor such a comprehensive effort, years in the making.

Have a great day, folks.

Thursday, July 7, 2011

Update 7.7.2011

I'm really tired, but I don't have that feeling that I am going to be overwhelmed with DOMS that I had a few days ago.

In fact, I seem to be responding very well to this, as I hoped. Leg definition is terrific, my body weight is climbing steadily, and body recomp is starting to show.

I have to say I'm pleased so far. We'll see how sore I am tomorrow -- one feature of aging is that DOMS seems to delay longer and last longer.

I have to say that ATG squats with no briefs (which prevent ATG squatting anyway) makes a huge difference, even when weights are fairly light. My quads, hips, glutes, hams, everything feels it differently, both during and after.

Anyway, slept like the dead last night and am still groggy at 10:00 the next day. My adductors are still a little sore from several days ago, but I don't get the sense they will be screaming tomorrow like they did two days ago.

There's hope for the old man (me) yet.

Wednesday, July 6, 2011

Training 7.6.2011

Used Results, chalk, and that's it. Lifted raw again, including no belt on the squats.

Some dynamic work. It was 6 in the morning and I didn't have enough caffeine in me to feel awake enough for a lot more than that. Did some bar work and foam rolling to get blood moving.

Bench: Started with 145kg for 2 reps/30s rest/3 reps/30s rest/5 reps
Bat-wings: 10x5s hold of scapular pinch with heavy dumbbells
1-arm press: 2 reps/30s rest/3 reps/30s rest/5 reps
Bird-dogs
Complex:
Rowx3
Cleanx3
Front squatx3
Militaryx3
Back squatx3
Good morningx3

I did five sets of complexes, each without putting the bar down, each with a fair amount of weight on a regular bar. As before, the squats were narrow stance, ass to ankles (legit).

Finally,
Squat: two sets of 30 reps with 100kg on the bar, 3m rest between sets

Wide stance, took them smoothly and slowly. My legs and lungs were screaming. Went as deep as my hammies and glutes would allow, until I felt a significant stretch, well below parallel.

I was so sore after last time that I left an extra day in between. I'm sure I will be sore after this one, but not abusively so. Still, this time my quads were much more taxed, so more than just my adductors will be sore this time. I'll quit waddling someday.

Hope everyone had a great 4th.

Saturday, July 2, 2011

Training 7.2

Ok, so it's been a long time since I posted. The boy made his Little League All-Star team and there have been daily practices, every day, for weeks. First game is today, and they are in the toughest pool in the district, bar none. One of the teams is Rancho Santa Fe, with five sons of former major leaguers on the squad. Five.

Yeah, great genetics doesn't guarantee victory, but it doesn't hurt either.

I've been coaching the pitchers, and they've made great strides (just a few weeks, mind you -- not long to mold a champion). But they're likely to get creamed. We'll see.

I've been training around audit (my company) and LL; just haven't been posting. We've been monkeying with my hormones, which has left me feeling weak, fat, tired, and generally wrong. Things are stabilizing and there is light at the end of the tunnel, but I'm not 100% yet. I pity women having to go through this every 28 days, truly.

And while my Commodores fell just short, how about the SEC? We rule.

Due to all of the other changes, I made a change in my workouts for a breath of fresh air. While I wait to sync with Mike T on a plan, I'm going to run a multi-week program from Dan John. Love his stuff -- very no-nonsense.

Used Results, chalk, and that's it. Went raw the whole way.

Lots of dynamic work and got to it.

Bench: 5x5 raising the weight by about 10% each set, ending at 145kg
Bat-wings: 10 second hold of scapular pinch with heavy dumbbells
1-arm press: ran the dumbbells from 55# up with sets of 5
Bird-dogs: not sure what the point is, but I held a ten second pose each side for ten reps for three sets
Complex:
Rowx3
Cleanx3
Front squatx3
Militaryx3
Back squatx3
Good morningx3

I did three sets of complexes, each without putting the bar down, each with a fair amount of weight on a regular bar. The squats were narrow stance, ass to ankles (legit). Weight will come up on these once I decide which is my weakest form. Right now, might be GM, oddly enough, when I'm totally raw (a belt helps my GM a lot).

Finally,
Squat: one set of 30 reps with 100kg on the bar

Wide stance, took them smoothly and slowly. My legs were fine, but my lungs were screaming. Went as deep as my hammies and glutes would allow, until I felt a significant stretch, well below parallel.

I'm going to be seriously sore tomorrow. I love it. Back in a day.

Have a great, safe weekend, all.