Saturday, December 31, 2011

training 12.31.2011

It sure is nice to have a long weekend.  Hope everyone's is going well.

Got a lot done today, both in and out of the gym.  I think I'm going to expand the gym a little and buy some more equipment.  I think I have enough weight, but I still need a GHR and a Swiss bar.  I wouldn't mind another El Gordo, either. 

Today was overhead press day.  Started with band work to warm up, including dislocates and hurricanes.  Love that stuff.  Did a number of warm-up sets under the bar too.

Drank water.  Used elbow sleeves and neoprene wrist supports.

Military:  Worked up to a high of 185kg and pressed 12 reps, which blows me away.  It just felt good and kept going up.  Lots of strength progress lately, so I'm not complaining.  I think I had another rep in the tank.  This might be a rep record, though I'll have to dig way back to check.  No shoulder pain at all.  The seat was at 80 degrees.

DB rows
Floor press, narrow grip

When I started to get tired in the last set, my right shoulder started barking under the floor press, so I stopped at 8 reps on the last set.  No sense in hurt heroics.

Did 5 sets of at least 12 reps otherwise.

Pretty quick session today.  If my soreness abates, I may deadlift tomorrow.  I'd like to get an extra training session in before the workweek starts up again, as the next several weeks are likely to be rather tough.

Hope everyone has a safe evening.  Crab legs and champagne for this cowboy -- drop by if you're game.

Take care.


Very sore, even at 36 hours post training.  It's a pressing day, so my hip/quad/adductor soreness shouldn't matter.  Will likely do some soft tissue work and light front squatting to warm up my pathetic muscles.

Have a safe NYEve.

Thursday, December 29, 2011

training 12.29

Haven't eaten much today -- was a little concerned about what that would mean in the rumpus room.  Didn't seem to mean a thing.

Started with some dynamic work and bar work to warm up. 

Worked up to my target weight for today and stood up with it 10 times.  I had another couple in me easily; even ten meant a significant increase over the last time, which was ten fewer kilos and for only 7 reps.  Feel good about this.  I would have finished the last two reps, but I was sucking wind badly by this point and didn't want to just stand in my rack wheezing until I could finish.  Dropped and went on.

Heavy lunges
Hip thrusts
Monster walks with a medium band off a leg of the rack

Got a headache now.  Time to go eat.  Stay safe, all of you.

Monday, December 26, 2011

training 12.26.2011

Gorgeous weekend.  I had to do a lot of cooking and entertaining, so I lost a day of training.

Also, I obliterated carb discipline pretty much all of yesterday.  Yes, I do feel softer today.

Back to it.  I did some band work and a lot of bar work to warm up.  Drank water during.

Still week 1.

Worked up to 220kg and pressed 9 reps.  This is nowhere near a record, but the last rep I was starting to tire significantly and lost the bar out of the groove low.  Yeah, I was raw, but I let the bar drift low.  At that point, rather than hurt myself trying to recover it, and let go and stopped the set.  I'm ok with that.

Low row/incline bench/elbows-out triceps press with the 150# stone.  Did sets of at least 20, sometimes 30.

Pretty cooked.  Time to shower and eat.  Hope to hear from Big Mike T next week and get started on some serious work.  Time to pick another comp to do, too.

Have a safe short week, all.

Wednesday, December 21, 2011

training 12/21/2011

Cool day today, but very warm in the room once the work started.

Knee sleeves, water, chalk, Spud belt, loose briefs.

Some dynamic work and a lot of bar work to warm up.  I need to start rolling my hips and flexors as well prior to training.

Worked up to 270kg and pulled ten reps.  I think that is a personal best for reps at this weight -- maybe by a lot.  Not sure how I pulled that much that many.  Just felt good today.

Did a bunch of RDLs and Lunges after DL to get the work in.

Signed up with Mike Tuchscherer for an 8-week program at the first of the year.  Looking forward to seeing how much I progress under his tutelage. 

In the meantime, I will keep working hard at what I am doing.

Hope everyone is having a great week.

Sunday, December 18, 2011

training 12.18.2011

I've been off-air because it's been a deload week, and nothing worth reporting happens in deload.

Kiefer finally published the carb backloading bible, and I have identified a couple of things I've been doing wrong.  I don't believe any of them hurt me, really, but may have diminished or limited progress.  One thing I've done wrong is to drink carbs during training, so today it was nothing but water.

I started with band warmups, hurricanes, and some minor dynamic stretching to deal with a pec that wanted to spasm.  Then I got to the weight.

Worked up to 170 kilos and pushed up 11 reps, which may well be a personal record of some sort.  I'll have to check my old journals to see, but I think so.  It's funny, because 150kg felt really heavy to me when I reached it in early work sets, so I wasn't sure I'd rep out so well.  I dropped the bar with maybe one more rep in the tank.

Also, I adjusted the seat attitude a little, moving it closer to vertical.  I'd guess it was about 85 degrees, and my shoulders were fine with it.  Very pleased.  Set up was super-tight today, which I'm sure contributed to the total.

Supersets x 5 sets
Seated DB rows  -- did sets of 12 with heavy skinny DBs (need to move to fat DBs for this)
Inverted rows -- used my long Spud handles; these were a little too much like the seated DB rows, and they suffered as a result
Shrugs -- used my DL bar with some weight
Push-ups with chains  -- strapped on several lengths of chain bandoleer style and did pushups off the floor until my triceps died.

Everything is gassed now, and I'm a little jittery.  Love that feeling.

How about the Chiefs beating the Packers?  And go Denver.

Have lots to do this week at work and have some interesting things going on outside work.  More on that later once I decide what I'm going to do.  Bob, I'll call you or write something substantive soon.

Hope everyone has a great week.  DL is next.  More videos soon -- my foster dog (who I'm going to adopt because he makes me happy -- deal with it) ate my tripod, so I need to figure something out.


Wednesday, December 7, 2011

training 12.7.2011

Dark outside by training time, but the rumpus room has bitchin' florescent construction lights.  Very bright.

Wore knee sleeves and briefs with a belt.  Started with dynamic work and MGPM.  When I start these days, it feels like I'm all stimmed up.  Perfect.

Worked up through the warm-up sets and cranked the training weight.  Worked up to 315kg and repped 5 easy reps.  I had at least one more in the tank.  Not a record by any stretch, but I was very pleased by how light everything felt and how easily it all came up.  With the lights on, I can see my depth in the shadow I cast on the wall -- it was plenty good, below parallel.

Supersets of assistance work
Did some.  Not really worth mentioning, though I probably should be more serious about it (or at least reporting it).

I don't feel particularly militant about the assistance work because my lifts are still coming up gradually.  If I start to stall, I will get very serious about it.  Wish I had a GHR.

Next session starts another deload.

Off to eat obscenely.  Hope you have a great night.

Monday, December 5, 2011

training 12.5.2011

Awesome evening -- very calm, cool, windless.  Good night for a walk on the beach.

Was very excited about training tonight.  I love that, particularly since I'm still in max effort week.

Did some band dislocates and shoulder tornadoes before hitting the bar to warm up.  Very effective for me and they tend to keep me from pain, but I have to remember to do them.  You'd think it would be easy, but I'm getting old.

Wore elbow sleeves and shorty wrist wraps just tight enough for some support.  More as a safety blanket than anything else.

Started with MGPM and am hitting the Dark Matter now as I type. 

Bench: worked up to 230kg, where I got 7 reps

Incline: 3 sets of 30 reps with some weight
Elbow-out triceps: 3 x 30 with the 120# stone

Still loving the carb backloading.  Kiefer is releasing the book this Friday and it will have everything in it, even down to meal plans and swaps for foods you hate.  Looking forward to getting into it and looking for things I've gotten wrong.  In the meantime, I feel fantastic -- better than in a long time -- have plenty of energy even with intermittent fasting and no carbs before 5:00, and my workouts are as good as ever, if not better.

Anyway, hope everyone has a great evening. Thanks for checking in.

Saturday, December 3, 2011

training 12.3

Still in my week of maxes.  Love that.  Cool day today after a very warm week, and training at dusk.

Started with MGPM and will graduate to Dark Matter here in a few minutes.  Ordered a big order from True Protein today, about which I am very excited.  Several new things I'm looking forward to.

Did some dynamic work and a fair amount of bar work to warm up.  Wore knee sleeves, briefs, and chalk.

DL: worked up to 305kg and pulled three reps.  This time I dropped the bar from the top and went down to get it, and the third was a grind.  Not sure I could have pulled a fourth.

Supersetted RDLs and cleans with some weight on the bar.  Did some -- not quite a lot.

Still backloading carbs and loving it.  Love it.  Got a date night tonight with my wife and can eat what I want.  Love that too.

One of the dogs had ten teeth pulled yesterday.  Both of us left lighter.  She's fine, but any of you considering a greyhound should know that the breed congenitally has terrible teeth.  Today she's right as rain.  Wish I were that resilient.

Have a great day, all.  Thanks for checking in.

Wednesday, November 30, 2011

training 11.30

Tough week for training, but got in my time today.  Necessary for sanity.

Started with MGPM, sipping Dark Matter afterward.

Totally forgot dynamic work to start -- too eager.  Did a fair amount of bar work.

Used elbow sleeves and wrist wraps.  Didn't eat enough today, but was nothing more than hungry at training time.  I'm still amazed how good my training has been even without any carbs before.  Many days I'm borderline fasted prior to training.  I make up for it afterward.

Military: Seat at 80 degrees, worked up to 190kg and pushed out 5 reps.  While not a record, everything felt so good and so light that I'm still very happy with it.  No pain anywhere.

Supersets of light, ultra-wide-grip military, pushups, and reverse rows hanging from a Spud long ab handle.

Great work today -- very pleased.  Hope everyone is doing well, and thanks for checking in.  More interesting posts are forthcoming.

Tuesday, November 29, 2011


I was quite sore yesterday.  I love that, but that's not why I'm checking in early.

I entirely forgot to mention that the analysis of my kidney stone was unrevealing -- calcium oxalate.  When considering what I've changed in my diet that could have accelerated stone development so drastically, the first thing that set off alarms was vitamin C supplementation.  In fact the only thing.  Seems crazy, but apparently it is a real risk factor.

So I quit Vit-C and Vit-D supps.  I will likely return to D, but only after I feel less paranoid.

Military day today -- will check in later.

Sunday, November 27, 2011

training 11.27.2011

Gorgeous day today, and downright hot.

Started with MGPM before and through and finished with Dark Matter.  Used knee sleeves, belt, and the looser of my two pairs of Ace briefs.  Used a belt.

Did some dynamic work and bar work to warm up and got to it.

Squats:  worked up to 285kg and pushed out seven reps.  Felt great, even though it was dark in the rumpus room by this time.  Had the big fluorescent work light on and got it done.  Really felt good, depth was good, no knee pain, nothing bad.  Pushing up toward a new PR, apparently.  When I get over 300kg, I may put on my loose Ace suit as a safety net -- it starts to seem heavy in my head at that point, and that's a good way to get hurt.  Maybe straps down just for security.  We'll see.  At least I don't have to walk it out anymore.  700+ pound walkouts scare me, I admit.

Did a bunch of assistance work -- mostly light, high-rep squats ATG and hip thrusters.  I need a manpon for the thrusters, as the weight is getting high enough to rough up my hips pretty well.  Look like I've been in a fight, but only in my lap.  Do what you will with that.

Hope everyone had a great T'giving.  Still loving the carb backloading, feeling great and missing breakfast a little less.  Loving my afternoons and evenings, though, and sleeping like the dead.

Big shouts out to our Aussie buddie Alli and her monster success in her first strongman comp.  Awesome stuff, particularly given how nervous she was.  She rocks.  If you don't follow her on Twitter, start: G00DYGIRL77

Later, all.

Friday, November 25, 2011

training 11.25.2011

Gorgeous day today.

Started with creatine and MGPM.  Did some band hurricanes and bar work to warm up.

Used elbow sleeves and 18" wrist wraps.

Bench: worked up to my work sets, closing with 220kg; pushed out 10 reps and had some left.  Not sure why, but the diet is making a big difference in my lifting.  More about that later.

Incline bench and elbow out triceps extensions, 5x20    These were brutal by the end.

Still knee-deep in carb backloading and loving it.  In fact, it's had a significant effect on my training.  I know Kiefer wrote about the Hulk Effect or some such nonsense, and I make no claims of feeling green or super-heroic.  But I do feel as if I've had a huge caffeine boost when I've had none.  My training session intensity has risen when I didn't think it could, and I can only attribute it to the backloading.  I'm still figuring a lot of it out on my own until he publishes his book (and I find out I'm doing it all wrong), but it's not particularly complicated.  And while I have an emotional struggle with no breakfast, it's been easy to adapt to.  I haven't seen any huge body comp changes in all of a week, but there are noticeable differences elsewhere.  And I think I am losing some fat.  What I'm sure of is that I feel huge, tighter in my skin, and my weight is staying very stable even though I'm having carb orgies every night.  And I don't eat any differently on training days and non -- always the same.  My cooking has gotten more inventive (don't want Oreos all the time), and Thanksgiving yesterday was an absolute blast after 5:00.

Anyway, I encourage you to try it, any of you interested in body comp change that involves losing some fat.  Let me know if you need info sources.

Hope you have a great weekend.

training 11.22.2011

Didn't write this the day I did the work, so some detail is missing.

Warmed up with a lot of dynamic and bar work.  Used MGPM and creatine before and during.  Used Dark Matter afterward.  Wore knee sleeves and loose briefs.

DL: worked up to 290kg and pulled 5 reps off the floor for my last set.  That was pretty much all I had.

Did RDLs with shrugs and light DLs for assistance work.  My back was obliterated by the end.

Sorry this is short, but too much time has passed to bore you with minutiae.

Saturday, November 19, 2011

training 11.19.2011

Great weekend day today -- I have gotten a lot done, got training in, and am continuing to learn about  this carb backloading idea.  It's funny how once you start to pay attention to something, it shows up everywhere, huh?  This month's Power magazine has an article from Kiefer on carb backloading.

Started with creatine in green tea.  I will likely return to Results, but change the timing.  More on that later.  Used MGPM during.

Week 2 of the cycle.  Warmed up with the weight.

Military: worked up to 180kg with sets of 3 and repped out 9 reps with 180.  Had one or two more in the tank but lost my groove and about dumped the bar in my lap.  Decided to stop before I hurt myself.

My shoulders felt great and the intensity was outrageous.  You'd think being seriously carb deprived would kill your training, but the opposite is true.  I felt like I was massively caffeinated, as if I'd Spiked.  Just the anticipation of the food orgy that's about to begin.

I did a bunch of assistance work -- felt very motivated for that, even.  Did a bunch of rowing and snatch work.  Felt great.

Anyway, I'd write more but I've got a few thousand calories to pack in and only four hours to get them down.


Wednesday, November 16, 2011

Training 11.16.2011

Back at it.  Welcome back.

Started carb backloading today.  I'll check in from time to time to let you know how it's going.  Short version for today, day one, is that I didn't eat anything but almonds and coffee until 3:00 when I started prepping for training.  I will let you know what happens after the carb-fest later.  More importantly, what happens after a month of this.

Interestingly, I was no more worthless this afternoon than usual.  I felt lightheaded, but that could just be the lead-in to the punchline of a joke.

Used Results to prep and MGPM during, as usual.  Once done typing, I'll hit some protein and leucine and get to cooking.  I've got some American chop suey, pumpkin spice bread, and ice cream in my immediate future.

Used knee sleeves and loose briefs during.  Did a fair amount of dynamic work to warm up before starting the warm-up on the bar.

Squat:  Worked up my work sets in fives; did 7 reps with 265kg; finished with a drop set of 20.

Did some glute/hip thrusts for assistance work and called it.

I'm too hungry to chat much.  I hope everyone has a great evening.

Sunday, November 13, 2011

training 11.12

Saturday morning, raining hard.  The boy is supposed to have a baseball tourney all weekend, but there's no way; it's been raining for hours already, and fields around here soak quickly.  They were never made to percolate well anyway, so it's no surprise.

Started with the usual MGPM, Results, and Axcel.  Really liking the AtLarge Axcel -- great effect, manageable energetics without feeling funky, no nausea, no runny nose.  The stuff rocks.  Titer up appropriately, though -- first time I took it did not feel like it does now, having gotten used to it.  I will cycle off occasionally, as it wouldn't do to be inured to stims.

Warmed up with the bar.  I need to do more dynamic and band work on days that are shoulder intensive, but I frequently forget in the excitement of days I like.  Need to fix that.  I felt my right shoulder a couple of times this day, so...


Worked up to 200kg and pressed ten reps.  I think that's a rep record.  I racked the bar, weighted ten deep breaths, and did three more.  The last was pathetic and ugly, which was desired.

Supersets, 5x20:
Incline bench
Elbow-out extensions

The incline bench I did what were in essence three-quarter reps on the low end, never fully locking out until the last five reps.  I used the elbow-outs for triceps and the incline for chest and shoulders.  I love this combination, frankly, and annihilated my arms and chest (it's next day as I type, and I am quite sore).  This is what I want my training sessions to be -- intense, thorough, exhaustive.  Love it.  If I have to use my arms in anger today (11.13), I'm screwed -- there's nothing in the tank today.

Great session, and today is a beautiful day.

training 11.10

Writing this several days later, so some details are lost.

Trained at 6:30 a.m., which is too early for me to warm up properly.  Plus I feel pressure to get out and go to work, and I must resist that pressure.  That surely effects my training.

Started the usual way, added Biofreeze on hips and low-back, and did a lot of dynamic work to avoid damage.

DL:  Worked up to the same week 1 weight as last time and pulled six reps with the final weight (due five).  Not bad, but not great either.  No real gain from the last time, which I attribute to the hour.

Side bends

Got some done, though likely cheated myself of a few.

On weekdays, I really don't have any other options with work right now, so this is how it will have to be.  I will have to work on my early morning attitude in particular, which may involve a lot of stims and ammonia.  No angst about that except the let-down after lunch when the stims wear thin.  Don't want to be stimming all day, and don't want a pot of coffee at 4:00 either.  I will have to figure this out.

Thanks for checking in.

Sunday, November 6, 2011

Editorializing about music

This may not be the place for this, but it doesn't seem to fit my other blogs.

When I train, I listen to music I might not listen to any other time that I'm conscious -- hard, driving, intense stuff that goes well with stimming up and Torking for big effort.

Understand that I grew up with an opera singer for a grandmother.  I grew up in Nashville and cut my teeth on jazz, blues, and bluegrass.  I saw Bill Monroe several times before I was ten.  I saw Bob Marley before he died, the Sex Pistols in London, even Led Zeppelin jamming for fun in a public park.  I knew the lyrics to several arias before I was a junior in high school.  I was steeped in music.

To the point, I am incredibly impressed with Meshuggah.  Most people my age would run screaming from a band like this, but I don't hesitate to say that these guys are inspired musically.  They are categorized as 'extreme metal' or something generalized like that, but they aren't just another growler band of metal heads.  Frankly, if you ignore the growling, I would sooner lump these guys into the category of rhythmic experimentation.

For instance, check this video out; it's just the drums for the song Bleed.  Ignoring the song itself, pay attention to the polyrhythms Haake is playing.  Incredible stuff just to keep track of in your head, much less trying to sort it out with your hands.  And he changes the polyrhythms several times during the song, returning to the original rhythms late.  To gain a little more appreciation of how complicated this is, listen to the beat he's playing with his feet.  Simply amazing. 

Anyway, I try to listen to music that makes me want to move without feeling, well, weird.  A lot of the bands in this category produce pseudoreligious noise that is catering to the audience they attract.  I stay away from them, because I don't appreciate what they are trying to represent and don't think they appreciate what they are messing around with.  Maybe more than that, most of what they produce is just crap.  But the guys in Meshuggah are impressive to me.

Remember, half the world is above average.  Make sure you stay in the right category.

Saturday, November 5, 2011


By the way, if you have trouble sleeping through the night, you may want to try Somatomax.  You can buy it through Amazon.

Honestly, the directions suggest a heaping scoop (included), but even a scant scoop leaves me practically hung over the next morning.  Half to 3/4 scoop puts me to sleep so deeply I don't move -- one ear aches in the morning because I spent the whole night on it.

Anyway, it's worth a try for anyone who struggles with insomnia.  Just take it easy until you figure out how much works for you.

training 11.5.2011

Gorgeous day here today after a rare full day of rain yesterday.  Cool, crisp, and still pretty wet.

Started with Results and MGPM.  Did some bar work to warm up and used elbow sleeves for the pressing.

Can't tell you how glad I am that deload is over.

Military press: Worked up to a 5-rep set of 170kg, pushed out ten reps.  Very happy with that.

DB Snatch and

Used more weight than usual for the assistance work and did sets of 5-8 reps.  Did a bunch.  Felt good.  I have done Krocs in a long time, and my left hand was very strangely weaker than my right.  Never had such a disparity before.  Wonder what I did.

My wife rocked at the Border States last week, taking a 2nd, 3rd, and 4th.  Very proud of her, as it was a huge comp and each of her classes was packed.  Right now she's in DC working, so I'm alone with the dogs.  Good time for reading.

Hope everyone has a great, safe weekend.

Wednesday, October 26, 2011

training 10.26.2011

Still deloading.

Gorgeous, warm day here.  Started with rain, now bluebird, if a little hazy.

Hips are a little beaten up from DLs two days ago.

Started with Results and MGPM.  Will likely down some Dark Matter in a little bit. 

Got some old school LL Cool J in my ear while typing -- Momma said knock you out.  I listen to very little rap, but Cool James was way ahead of his time, and this one tune remains solid over a decade later.  Inspired, and great for lifting, though a little odd with the rest of what runs on my workout playlist.

Used elbow sleeves and mild wrist wraps.  Kept a sweatshirt and the heater on until I had a good sweat on.

No dynamic work and a little bar work to warm up.

Bench: worked up to a couple of sets of 5 at 145kg

Incline Bench: 5x20 with some weight
Elbow-out extensions: 5x20 with a 100# stone; these ended up a little more like a spoon press

The first couple of sets of assistance work were ridiculously easy, but the last few reps of the last set were as brutal as they could be.  Nevertheless, I immediately ordered a larger stone form from Slater.  Always getting more serious.

Work hard, folks.

Monday, October 24, 2011

training 10.24

Dark and rainy here.  No problem there.

Results, MG's Powdered Muscle, maybe some Dark Matter later.  At a PB/honey/bacon sandwich about an hour before, too.  Sue me.

Deload week still.  Wore nothing supportive today; no briefs, no sleeves, nothing but chalk.  Not even any stims.  A bit of dynamic work to warm up, and several warm-up sets with the bar.

DL: two sets each of 140kg, 170kg, 200kg at 5 reps each, all to the floor.  Concentrated on keeping glutes activated, hams taut, and back arched.  Sumo, in case you haven't picked it up or seen me lift.  My hip flexors were noticing the lack of briefs and will likely be barking tomorrow.  Pretty easy, all told, as it's supposed to be. 

RDL + shrug at the top: 5x12 (shrugged 20)
Side Bends: 5x10 with the same bar loaded for the RDL

Got a job, start next week.  It will be good to get back to it.  I will report in from time to time.

I find I get tired of eating (I know, I know), so I seek out recipes for 100cals/ounce of food.  The bacon/honey/PB sammy is an example -- two of those go down easy and total 1000cals.  That's the way.  Took a recipe off of EliteFTS and have been making burgers between two grilled cheese sandwiches -- pickles, tomato, lettuce, and all -- and find them incredible.  That's got to be about the same re:calories, though I'll have to run the numbers to find out.  Anyway, I'm open to suggestions -- please keep them as unprocessed as possible, as an ice cream sandwich made with Pop Tarts might do it, but I won't want to eat it.

I don't like deloading, I'm afraid.

Have a great week, all.  Thanks for checking in.

Wednesday, October 19, 2011

training 10.19.2011

Rainy day for the second in a row, which is very unusual.  I don't mind it, but I do have some stuff to do that it gets in the way of a little.  So be it.  Plenty else to do.

Big day today, being a max effort squat day.  I gave myself an extra day to loosen my back before hitting this one, which is one way of saying that I am both exhilarated and intimidated by heavy squat days.

Started the usual way with the usual things, and added some Axcel for added oomph.  (I admit to loving stimming-up, even though it has side effects.  I just love the intensity of everything.) Did a bunch of dynamic work and worked up quickly under the bar to training weights.  Wore knee sleeves and loose briefs for the whole thing, though was so pumped by the effort that my briefs were not very loose by the end.

Squat: numerous sets working up to 335kg.  Got 3 reps at 335, which makes me deliriously happy -- that's a lot of flippin' weight.  My reps at 325 were very good for depth, but I have no idea about the last set; I was paying attention to not dying.  The first rep came up easily enough that I suspect depth was short, but I waited for the familiar feeling of depth on the second and third.  I might have had a fourth, but didn't feel like finding out.  Very pleased.  No pain anywhere.

Did some RDLs and deep narrow-stance squats to a "box" (a 15# med ball, so about 13 inches high) as assistance work, but wasn't interested in much.  Frankly, the main event sapped most of what I had, so I called it.

Good movement, good weight (nuttin' but a peanut), no pain.  That's a good day.

On the TMI tip, my kidney stone finally came out today, ten days after passing.  Yeah, it's more than you wanted to know, but you might as well know what you're in for if you ever pass one.  Anyone wants real details, I've kept journals and pain management charts for the last two events.  This is the first time (I've passed four stones) that I recovered the stone, so I will be able to get it analyzed and find out what to change.  The whole reason I'm telling you all this is because that makes me very happy -- no guesswork makes me happy.  Knowledge is power.

And while spewing rainbows and unicorns, I got a job offer today.  I am very likely to buck the trend and no longer be a statistic, soon re-entering the world of the employed.

So rain or not, it's a good day for this cowboy.  Have a great day yourself.

Sunday, October 16, 2011

training 10.16.2011

Gray morning this morning.  The air is very still and a little humid, which is odd.  Ran the heater in the rumpus room until I had a good pig sweat on.

Started with Results and took Dark Matter during.  Also took two Axcel before the workout; they didn't leave me nearly as juiced as last time, which likely had to do with how sleepy I am this morning.  Dragging for some reason, likely between my ears.

Wore elbow sleeves and wrist wraps during.

Fair amount of bar work to warm up; no appreciable dynamic work today for some reason.  I need to change that.

Bench Press: Worked up to 235kg for a max effort.  Used the Slingshot and got 4 reps -- had at least one more in the tank.  The 210kg work set prior to the last jump was raw and felt very heavy for some reason, but the 235s didn't.  I'm always fascinated by that -- the adaptation.  It's probably mental, knowing I have the slingshot and whatever else.  It just didn't feel as heavy.

Incline bench with some weight, 5x20, emphasis at the bottom
Incline row with some DBs, emphasis at the top
Elbow-out extensions with the same DBs

My triceps are blasted.  Only unexpected pain was a slight tightness in my left shoulder during the incline benches.  Very odd.  My right shoulder was fine the whole way.  Really concentrating on form and a tight setup, which has made a big difference not only in how these shoulder-intensive workouts feel, but the results as well.

Not a bad day, all told.  I think I'm still progressing here.

Have a great day, folks.

Friday, October 14, 2011

training 10.14.2011

There is a Santa Ana blowing through, so the past two days have been hot.  As in 85 at 8 p.m. hot.  So the rumpus room was pretty warm today, and I had a good sweat on early.

Started with Results and used Dark Matter during.  Tried the new blue raspberry Results flavor, which was stunningly sweet.  Smelled awesome, hardly tasted it.  Doesn't matter, as fast as I down it.  The DM is somewhat tart, actually, which I like a lot.  Had to down some protein before training due to hunger.  Took two AtLarge Axcel, which is a thermogenic, with the Results.  The result was that I was already jazzed like I'd Spiked before lifting, and I was hungry enough to eat a full meal.  Great feeling, though.  I will let you know how I like it over time.

Warmed up with a fair amount of dynamic work and a lot of bar work.  Wore knee sleeves and briefs, and used a Spud DL belt for everything.

Deadlift: Worked up the usual way to 270kg and pulled three reps cleanly, full from the floor, no pause between.  That represents at least a personal record match, which thrills me no end. 

I have to say, I love seeing that many wheels on the bar.  Unmounting the 50kg plates is a bitch, but it's nice to feel the bar flex under load.

RDL: 5x10 with some weight and added a shrug at the end.  Concentrated on hams for this one -- took it slow, despite desperately wanting to be done.
Step-ups: nothing special.  Feeling protective of my left knee, which has started giving me sharp grief going up stairs (but none going down them.)

Added a bunch of standing bent-over rows at the end just for some extra yoke work.  Not much weight, high-rep, scaps pinched hard.

Great day.  Off to eat that big meal.

Wednesday, October 12, 2011

training 10.12.2011

Gorgeous, warm day here today.  Fabulous.

Started with Results and Dark Matter during/after.  Did some bar work and some dynamic work to warm up, though forgot to start with the dynamic and did it in the middle of the pure shoulder work.  Worked fine.

Military press:  built up the usual way to rep out at 145kg; got 5 clean reps at 145.  Not sure I had any more left.  Seat was at 80 degrees.  Weight felt heavy, but moved smoothly.  Shoulders felt fine.

DB Snatch: 5x10 with a fairly heavy fat DB
Inverted rows: 5x10 with chains

Once again, the assistance work was tough, at least from a motivation standpoint.  Just wanted to sit down somewhere and be quiet.  Cutting back on caffeine and it shows in lots of ways.

By the way, this is the dynamic shoulder work I've started doing, and it's brilliant.  Kudos to Charles and EliteFTS for publishing something so simple and effective.

Hope everyone has a great day.

Sunday, October 9, 2011

Training 10.9.2011

Gorgeous day today, though a little chilly when I started.

Started with Results and Dark Matter during/after.  Wore loose briefs and knee sleeves for the squatting.

Lots of dynamic work and some bar work to warm up.

Did the accessory work first.

DB Side bends: 5x20 reps
1-leg RDL: 5x20

Not much weight for the RDLs, as I was trying to get used to the motion and form without falling over.  Proved tougher than I expected.

Squat: same weight as last time all the way.  Got 5 reps on the final set and had maybe one more in the tank.

I feel really good about this whole workout, actually.  I passed a kidney stone Friday, so I'm all of 28 hours since heavy narcotics.  Still taking a little Flomax to make sure everything wanders through.  Didn't need the ER this time -- last time was only three years ago, so I still had the meds and protocol.  Going to have to visit my Uro to get a 24hr urinalysis to figure out what it's made of.  Suspect either creatine (hate to say that) or Vitamin D supps, given the incredibly short time since lithotripsy annihilated everything in that kidney.  From dead clear to passing a stone in three years does not make me happy -- something is up.  Time to find out what.

Anyway, I felt great today and moved weight for more reps than last time I squatted.  Very pleased.  No residual narc hangover, either, which is also great.

Have a great day.

Wednesday, October 5, 2011

training 10.5.2011

Cloudy day today.  Supposed to rain, but I don't think it will.  It was a little cool in the rumpus room, so I put on a sweatshirt and turned on the heater.  It got hot quickly enough.

Started with Results and used Dark Matter during.  No Spike, though I could use it.  Back on AtLarge ETS because of my SI annoyance (and other basic aches/pains).  ETS is one of those supps that I notice not when I take it, but when I stop (if that makes sense), so I return to it when needed.

Fair amount of bar work to warm up.

Bench: 10 kg up from last time for each of the three work sets, 3 reps each set.  Got 7 reps on the final heavy set.  Happy with that.  No shoulder pain.  Ring finger on the ring.

Incline bench:  bench about 40 degrees  5 sets of 20 with some weight on the bar.  Middle finger on the ring.
Incline chest supported row: 5 of 20 with heavy DBs
Triceps: 5 of 20

The assistance work was good.  Feel pretty good afterward.

Still without a job; everything has fallen through for odd reasons.  So it goes.

Have a great day, all.  Work hard.

Monday, October 3, 2011

training 10.3

Gorgeous day here.  The ocean water temp is dropping precipitously, as you would expect, but it's still beautiful.

Started with Results and used MHP Dark Matter during.  More on that later.

Did a bit of dynamic warm-up work and a lot of bar work.  Used a Spud DL belt for the heavy sets, but was otherwise gear-less.

185kg x 3  Not bad after the first rep
220kg x 3  Same
255kg x 3+ Got 4 reps.  Had a fifth, but pitched forward onto my toes and ditched rather than try to save it.

DL strength is a lot more solid than I expected after a long lay off.  Pretty happy with this.  My neck aches after each set, though, from grimacing.  Haven't looked to see if I popped anything in my eyes or face.

Heavy step-ups: 5 x 10
DB Side Bends:5 x 10

I have to start doing the assistance work first and the primary work set last.  By the time I get through squatting or deadlifting, I don't want to do anything else but die.  I should use the assistance as an advanced warm-up or something and accept that the weight will likely drop a little bit.  The assistance work is miserable, and I'm sure I could do better.

No unexpected pain today, which is great.

Started the Dark Matter today.  Using blue raspberry flavor, which is fine if a little sweet.  Used about 24oz water.  It has a thickener in it, whether protein or cornstarch or who knows what, so it ends up as a bit of a slurry.  Pushes all my ice into my teeth, making it hard to drink any faster than a sip.  I like using post-workout drinks peri-workout, so the slow drinking is a bit of an issue.  I like my drinks cold.

Anyway, I will try this for a few weeks and let you know.  I will still get some MG's Powdered Muscle from True Protein, so we'll see what happens if I do both.  Needed a Spike today, but decided to only try one thing at a time to see if the DM upset my stomach.  No problems so far.  Still tingling from the B-Alanine in the Results, so I can't tell you if I can feel the DM at all.

Anyway, more to come.  Have a great day.

Thursday, September 29, 2011

Training 9.29

After all of my whining last time, I was pretty sore.  Hips in particular, which strikes me as surprising.  Nice to be back pushing some relatively serious weight.

Started today the usual way -- Results and flavored malto.  Have some MHP Dark Matter for peri on the way.  If you haven't noticed, I like tinkering with peri- and post-workout nutrition.  I notice a difference with some things, none with others.  What I really miss is MG's Powdered Muscle from True Protein; they back-ordered it a while ago and I haven't heard if it's back in.  It's spendy, but I love it.

Anyway, no real dynamic work to start, but a lot of bar work.  To it:

Military Press: Worked up to 135kg with sets of 3, jumps of roughly 10%, and got 5 reps with 135kg

No pain, very happy.

Supersets, 5x20:
DB Snatch: skinny DBs, 60#
Inverted rows: same as last time, chains, scapular pinch, back arch
Triceps pushdowns: same as last time

All stations to failure last set.  My arms and shoulders are blitzed again.  Love that.

No joy yet on the job front.  Find something to love about your job and work your ass off at it, just like you do in your training.  Give it your best.

Tuesday, September 27, 2011

Training 9.27

Hazy this morning.  Cool, no breeze, a little humid.  Feels like Fall coming to the land of weather sameness.

Started with the usual Results and malto.  Did a lot of dynamic work and a fair amount of bar work to warm up.  Wore loose briefs for the squats and knee sleeves for everything (because they are a bitch to peel off, honestly).

bunch of warm-up sets
235kg x 5
280kg x 5
325kg x 5

These all felt way too heavy.  Interesting.  More interesting was that once out of the hole, I was fine.  I think most of the trouble today was form.  I've been fighting SI pain since the deficit SLDLs and think it was a splinter in my mind while squatting.  Fought through them, but it should have been 70% on the exertion scale and was more like 90%.  Speed coming up the top half was good.

Band hams: just getting the hams some work, 5x20
Hack squats: 5x20 with some weight
DB side bends: 5x20 with some DBs

Not too inspired (obviously) on the assistance work when still thinking about the squats.  Honestly, I'll probably go back in tomorrow and do some additional assistance work.

Have a great day, folks.

Sunday, September 25, 2011

Training 9.25

Gray, cloudy day here.  Not much air moving at all, and a little cool.  No sweat; yesterday started that way, too, and I cooked in the sun for several hours volunteering at a dog adoption event.  Got a bit dehydrated and sunburned on the top of my head, but that was my poor planning.

Started with Results and used simple maltodextrose for peri.

Warmed up with the bar.  Wore elbow sleeves through all the pressing.

Bench: after a bunch of warm-up sets, 5reps with 155kg, 5x185kg, 9x210kg

Used my Slingshot on the final set -- 400-something felt like a lot of weight today.  Kept it reasonably slow to avoid ballistic assistance.  No pain to speak of.  Happy with this.

Incline bench: 5 sets of 20 reps with 50kg.  Kept it light to take it easy on my right shoulder, which hurts at this angle if I'm not constantly tight with my lats.  If I start to slack a little, I feel a sharp pain in the anterior process of my shoulder.  Good reminder to keep good form. 

Kept the hands out wide with my index finger outside the ring, which may exacerbate the shoulder problem.  Oh well.

Supersets: 5 sets of 20 reps of each, serially
Inverted rows: per the usual
Face pulls: don't remember the weight on the pin

Upper back and shoulders are clobbered, which was the desired effect.  Triceps were barking on the later incline sets, which also was desired.  I like this workout.

The foster dog ate my gorillapod tripod, so no video from this week.  I'll mount on the big tri and post vids this week.

Hope everyone has a great day.  Stay out of the sun.

For everyone that follows my meanderings, thanks.

Wednesday, September 21, 2011

training 9.21

Pretty day today.  Fairly warm, too, which is nice.  I'm ready for the crispness of autumn, but it's hard to find fault with a warm, sunny day.

Started with Results and Spike and some dynamic warm-up work.  Did a fair amount of bar work to warm up as well.

Deadlift:  after several warm-up sets,
180kg x 5
205kg x 5
235kg x 5

Not bad, though the last set felt heavy.  Prior to that, each set felt easier than the previous.  Pretty happy given how long I've been away from the DL.

500# for five solid reps is close to a personal best for me, I'm pretty sure.  I'll have to go back and check.

SLDL from a deficit: 5x20 with 110kg

Just wanted to feel my hams, though ended up feeling more hips.  Go figure.

Step-ups: 5x20 Not much weight on the shoulders.  Just got them done.

Abs: 5x20 again, just got it done.

All in all, pretty content with this.  No pain to speak of, nothing ruptured, no broken blood vessels anywhere.  Pretty good.

Hope you all have a great day.

Monday, September 19, 2011

training 9.19

Downing a super-shake while I type -- I'm incredibly hungry after this session.  Love these things -- 100 grams protein, couple of bananas, coffee, milk, even a little chocolate sauce.  Ends up about 1000 calories and I can drink them in one gulp, though I take a little time to avoid bloat.  Gotta eat again in about an hour.  Body weight is up about 9 pounds, which makes me happier than I can convey.  Back on the gaining train.

Going back to military press today.  Shoulders need more work.

Started with AtLarge Results and used Hawaiian punch-flavored maltodextrin in water during, spiked with an orange Spike.  Awesome.  I think the SWF makes me feel a bit too funky later, but I could be wrong.  Shoot, it might be why my weight is up, but I doubt it.  Might try MHP Dark Matter for giggles next.

Used APT solid wrist wraps and EliteFTS elbow sleeves for the overhead work.  Dropped both for the assistance work.

Lots of bar work for warm up.

130kg x 5
150kg x 5
170kg x 5 -- got 7 reps

Nowhere near a record, but solid enough for the first time back in a while.  Happy enough.  No pain anywhere.  Seat at 80 degrees.

DB Snatch: 5 sets x 20 reps with a fairly light DB (I think it was 45#)
Inverted rows: 5 x 20 with chains bandoliered, using a Spud long ab strap to pull myself up; concentrate on back arch, scap retraction, and pulling the elbows down -- love these
Triceps pushdowns: 5 x 20 with a bunch on the pin

My upper back, arms, and shoulders are simply blasted.  Love that feeling.

Check out Shawn Bellon's blog for his latest comp at the Mr. Olympia Invitational:

Some great work there from a guy worth following.

Hope everyone's doing okay.  Hold fast.

Saturday, September 17, 2011

training 9.17

Gray day today.  That's fine so long as it doesn't rain -- got the Blazer outside with the top off.

Knew it would be a tough day today, so I got to it.  Started with the usual Results (love that stuff) and Surge Workout Fuel (not sure if I love it or not).  Spiked and Torked through the heavy sets.  Love both of those, though ammonia does crazy things to me.

Wore loose briefs and knee sleeves.  Did a lot of dynamic work and a whole lot of bar work to warm up.

Squat: close stance, low box, 5-rep max.  These were really good.  Paused on the box and released my hip flexors -- made sure form was solid.  Low back felt one or two reps, but I tightened up and solved it.  Hit 265 kilos, which makes me rather happy for this -- might be a PR for solid form 5-rep close low box (say that ten times fast).

GHR: This would be a lot easier if I had one.  Used my kludged setup and hit 40 reps in one set with 75#

DB Lunges:  4 sets of 10 with only 40# DBs, because my left knee still twinges pretty badly with these.  Might have to switch to step-ups on a bench with a barbell, because no twinges there.

Hip thrusters: heavy stone in lap, sets of 12, bunches

Stiff-leg DL from a 2" deficit: Only had 20kg each side, just to get a feel for hams.  Kept feet close, strict form, reached until felt ham stretch.  Kept low back very tight.

Sit-ups: whatever

All in all, good.  Went pretty quickly because I was so gassed from the squats.  I will get more videos up this week, so stay tuned.

Lots to get done today.  Have a great day.

Wednesday, September 14, 2011

training 9.14

Overcast, gray day here.  I don't mind.  Cooler, but not a breeze to be had.

Started with the usual cocktail and used SWF throughout.  Wore elbow sleeves and APT solid wrist wraps.  The velcro is wearing out on my wrap set and it's starting to annoy me.  APT is out of stock, so I'm waiting.

Did a little dynamic work to warm up and got to it.

Dynamic bench: 8 sets of 3 @60% max, 3 different grips; 1 set of 2 reps @ 70% max; 1 set of 1 rep @80%

These were pretty easy today -- no shoulder pain at all.  That's a beautiful thing.  I repped out 5 reps of the 80% final set.  Very happy about progress.

4-board: 3 sets of 3, starting at 90% full ROM 1-rep max and moving up to about 105%.  Good stuff, but need more tricep work

DB Bench: 5 sets of 10, increasing weight throughout (gradually); just getting them done, trying not to wake up the balky right shoulder.  Probably didn't get as much ROM as I should have, but not taking chances.

DB bent-over row: 5 sets of 10, supersetted with bodyweight rows from a suspended Spud triceps strap (love these... love, love, love) pulling strap to upper abs until totally gassed.

Triceps pushdowns: 4 sets of 12 with fair weight; gassed out last set, so happy.  Used my short(er) Spud triceps strap and cranked them out.  Love the way these make my arms feel.  I typically bend over a little and angle them toward my knees, pulling toward me a little bit.  My 'cable' doohickey is so incredibly kludged, I desperately need to invest in a plate-loaded cable pulldown/row machine.

I'm pretty much blasted.  Love that.  Now to get to work...

Have a great day.

Monday, September 12, 2011

Training 9.12.2011

Gorgeous day today, sunny from the start.  A little warm, but not much, and very little humidity.  Good day to start with training.

My wife had her first figure comp this weekend -- placed first in 35+ and second in 45+ (a political mess).  I'll post links to her pics later.  The point is that I spent the weekend in LA supporting her.  Last night was funny, because she ate brownies and drank wine and acted like a kid after weeks of tilapia and asparagus.  So we drank a bottle of Turley Old Vines Zin, which might have affected my training today (cough).

Started with Results and SWF and a lot of dynamic work.  Wore knee sleeves and a belt for the work sets.

Box squat: 10 sets of 2 with 245kg, parallel box, wide stance, 2 seconds on the box, 60s rest between.

These felt heavy for some unimaginable reason, particularly out of the hole (off the box).  Top half was pretty smooth.

Deadlift:10 sets of 1 with 200kg off the deck.  Sumo, 60s between.  These were oddly easy, actually. 

Reverse hypers: 4 sets of 10

Side bends with DBs: 3 sets of 10 per side

Hanging leg raises: skipped 'em.  Sue me.  Did DB snatches instead, which I love.

Accessory work on a squat AND DL day sucks, period.  Tough to be up for it, particularly when I'm dragging a little.

My wife:

Just stunning.

The politics of bodybuilding shows seriously sucks.  I saw several examples of this, not the least was my wife taking second when she was clearly superior to the winner.  Yeah, I'm biased, but the winner did things that are outside the rules -- things the judges tell you not to do -- and won because it was my wife's first and she is a veteran of these shows.  I saw a super heavy bodybuilder clearly superior take second to a guy who had been out for five years and this was his triumphant return -- they threw him a bone.  He wasn't bad, but 2nd was clearly superior.  I prefer powerlifting and sports where the winner is indisputable; lift more, cross the line first, you win.  No question, no semantics, no favoritism.  Not to say powerlifting doesn't have its judging issues, but they are (in my humble opinion) fewer -- depth is a fine line, whereas choosing one physique over another is (I believe) even more subjective and a much broader grey area.  Anyway,...

By the way, Bob, got some deer antlers from a local store -- the foster pup is loving them.  Thanks for the suggestion.

Hope everyone has a great day.

Tuesday, September 6, 2011

Training 9.6.2011

Muggy, warm, cloudy day here.  I like it, though it made the sweat come on quick this morning.

Started with the usual Results and SWF during.  Wore elbow sleeves and wrist wrap bands for the pressing.

2-board Bench Press: worked up to a new 5-rep max, adding 10kg over last time.  They were still pretty easy, so I suspect I'll get another substantial max next time.  Right shoulder barked a little, deep in the anterior process; more achy this time than sharp.  Still, it did fine and I finished happy.

Pull-ups: same weight, 6 sets of 50% of my max reps

3-way shoulder raises: as before, each set is 60 reps -- 20 in each direction.  Weight was pathetically light while I get back into it.  These sets are embarrassingly brutal.

DB Triceps Extensions: 4 sets of 10 reps with 45kg.  Last few reps were tough and took some time to collect.

All in all, going well.  Feel pretty good about things in general, though I need for the right shoulder to get right.

The new foster dog is proving to be a great little boy.  I'd forgotten what puppies are like -- it's like having a little kid around, in that you can't take your eyes off for long or risk disaster.  Also, he's a bundle of energy, but fitting in well around here.  Nothing destroyed yet, thankfully, except so-called "indestructible" toys.  He laughs at such pronouncements.

For any interested, the boys were crushed in their tournament this past weekend.  They didn't even bother showing up.  It was pathetic, and now they know what they have to do (as if we coaches haven't been telling them constantly).

My wife has her first figure comp this weekend, so it's back on the road.  Not sure what I'll do about the dogs, but we'll figure it out.  If she doesn't appose it, I'll post a picture of her spray-tanned physique.  Don't hold your breath.

Have a great day.

Thursday, September 1, 2011

Training 9.1

Dragging this morning. It's a gray, still day, so it has been tough to get moving.

Started with Results and SWF, as usual. Wore knee sleeves and loose briefs (which are pretty much worthless for narrow stance box squats, but I go anyway). Did a fair amount of dynamic work and some bar work to warm up.

Narrow box squats: got a new 5-rep max with 5 extra kilos per side. Nothing fancy. Knees were fine.

Glute ham raise: two sets to 40 reps, tougher than expected

DB Lunges: 4 sets of 10 reps. Left knee barked more when it was the back leg than the leg under tension. Interesting -- almost certainly positional.

45 degree back: 4 sets of 12

Weighted sit-ups: 4 sets of 10

Just ground this one out. We have a new foster dog and he's eating time -- can't leave him alone for very long. So I'm working to find the balance between entertaining a very energetic puppy and getting stuff done, which often means the difference between in the crate and leashed to my hip. Anyway, he's a fantastic dog and very cute, but very much the puppy. Yesterday he destroyed a toy made of fire hose in about 5 minutes and he can bite a new tennis ball in half. He's a sweetie, but a stud.

Have a great day, folks.

Tuesday, August 30, 2011

Training 8.30

Gorgeous, bright day here. No breeze to speak of, so the fan was on in the rumpus room shortly after working a sweat up.

Started with Results and SWF. Wore elbow sleeves and my solid wrist wraps. Did bar work to warm up.

Dynamic bench: 8 sets of 3, alternating grip between 17", 26", and 32" at the same weight as last time. Then bumped the weight by 10% and did one set of 2 reps. These were all good, nothing too hard, no pain. Pretty happy with it.

4 board: 3 sets of 3 reps, increasing the weight each time. The last set was roughly my 1-rep max full ROM, and it was pretty doggone hard.

DB BP: Kept the weight light, did 4 sets of 10. Right shoulder pain re-emerged, right up front in the anterior aspect of the joint capsule. Hurt sharply still. I reduced ROM and really concentrated on contracting my posterior deltoid and lats to stabilize the joint. Helped, but still hurt. No residual effect during the remaining work or after, so I continue to think there's a small tear in there somewhere.

DB Bent-over row: 80# skinny DB, 4 sets of 10 reps, no advancement of the weight.

Supersetted with:

Triceps pushdowns: Used my kludgy cable/pulley setup with a couple of plates on the pin and did 4 sets of 12 reps. Felt them, so I was/am content.

All in all a good day. Today's the kid's first day of school, so it's nice to get the work in early.

Have a great day, all.

Sunday, August 28, 2011


For all the "this is easy" business yesterday, I'm one sore bastard today. I feel a long walk on the beach coming on this afternoon, but I have baseball practice before then. I may not be walk-worthy later.

We'll see. Hope everyone is having a lovely weekend.

Saturday, August 27, 2011

Training 8.27

Gorgeous morning on the left coast. Warm, a little humid, and very nice.

In case it wasn't obvious, I've returned to a rudimentary Westside program to get used to weight again, after which (a few weeks?) I will likely return to a 5/3/1 program. Just want to get used to reps and heavy weight again, particularly now that joints and limbs are on the whole returning to healthy. The right shoulder still aches at odd times, but I'm babying it. The left knee has a twinge every once in a while, but it's ok. It wouldn't surprise me to find out I had minor tears in both, particularly that knee. I suspect I have a meniscus flap that sticks up every once in a while.

Started with Results and SWF, the latter of which I spilled halfway through all over my patio table outside the rumpus room. Not happy about that. At least it was outside and I could hose it down, but felt like a 4-year-old.

Lots of dynamic lower body work and the commensurate bar work.

Box squat: 10 sets of 2 with 220kg on the bar. Used knee sleeves and a belt for the work sets. Came up quick.

Deadlift: 10 sets of 1 rep with only 165kg on the bar. These were way too easy (which was nice) but it's been way too long since I DL'd to start off cranking. So I concentrated on form and any sticking points. Historically if I can get it off the floor, it's done, so I don't expect any sticking points. Just cranked them out.

Reverse hypers: I don't have one, so I have to make do. I used an elevated bench and wrapped chains around my ankles. Did 3 sets of 10 and felt them.

Side bends with DBs: 3x10 Used skinny DBs that were already loaded and just did the sets.

Hanging leg raises: My left hip flexor still hates me ever since legging out a single several months ago. Not sure what the deal is, but it hurts to raise my leg to put on pants. Probably just needs time, because I don't appear to have avulsed or torn anything. Whatever. Did 3 painful sets of 10. Ab strength has never been my problem.

I'm still sweating profusely, but I feel good. Interviewing is going ok -- rocked a couple hard, was so-so on the next. Got another with the same company on Monday, so we'll see.

Have a great day and get something useful done, even if it's only useful for you.


Wednesday, August 24, 2011

Training 8.24

Beautiful, warm day here. The rumpus room was hot.

Started with Results and SWF. Wore elbow sleeves and neoprene wrist supports. Warmed up a lot with the bar.

2 Board Bench: worked up to a 5-rep max, though stopped with another small jump in the tank. Between this being the first 2-board 5-rep max of this cycle and the fact that my right shoulder is very unhappy with me, I felt it prudent. I pressed a lot of weight but will pay for it later.

Pull-ups: shoulder width, prone grip, weighted. Been a long time, so I ripped off a set to exhaustion (without warm-up, unfortunately) of 20 and did four more sets of 10. Don't remember how much weight was on the belt.

3-way shoulder raises: 20 reps front, 20 reps side, 20 reps posterior= 1 set. Did 3 sets. These were brutal.

Dumbell triceps extensions: 3 sets of 10 reps with a 50kg plate. Didn't finish the last set -- was pretty gassed after the 2-board.

My glutes are terribly sore from two days ago, and several things will be sore from today. I like it. I need for the right shoulder to heal, though.

I've gotten to the second stage of interviewing for a job back in the corporate world (vs. non-profit). We'll see.

Hope all have a great day.

Monday, August 22, 2011

Training 8.22

Slightly overcast this morning, which serves to keep it a little cooler. Nice day.

Started with Results and SWF, as well as a slathering of Biofreeze gel on my hips and lower back. Had a rough time getting up this morning for some reason, and I'm all about low-back prophylaxis when possible.

Wore knee sleeves and loose briefs.

Did a lot of dynamic work on the hips and back. My recent aches and pains have awakened a need to try to hold the old bod together before I really screw something up.

Close stance box squats: worked to a 5-rep max just for a starting point. Used a box that was about 2" below parallel, stayed strict and slow, and kept the knees close. Included a pause at the box to deload the hips entirely before coming up. I love these.

Left knee expressed sharp displeasure on the way down, but not up. Rather sharp, internal pain on the outer medial aspect. Not good, but I'm not going to worry about it now.

Hip thrusters: used an obscene amount of weight in the lap and did one set to exhaustion. Yeah, probably shouldn't have, but did. Think I got 30 reps before my butt decided that was enough. Getting into position is not easy with that much weight, but I got it done.

DB Lunges: 3/10 each leg. Only used 40# skinny DBs due to my knee chirping, and it didn't like these either, regardless of which leg was forward. My hips are strong enough that this wasn't nearly enough, though my glutes were barking.

45 degree back raises: 3x15 with some weight. Just got them done.

Weighted sit ups: I've always had very strong abs, so I don't worry a lot about the weight or numbers. I had a plate behind my head and cranked them out with anchored feet, no jerking.

All in all, pretty smooth. I may wrap that left knee next time. We'll see.

Have a great day.

Friday, August 19, 2011

Training 8.19

Started with Results, Surge Workout Fuel, and a headache.

Did some bar work to warm up, used elbow sleeves and my APT neoprene wrist wraps.

Dynamic bench:
8 sets of 3 reps, varying the grip between 16", 26", and 32" (all the way to the stops) with 60% of my two-rep max. For reference, that's index at the inside smooth, pinky on the ring, pinky at the collar, for width. I did wide first and moved to narrow, strictly because it's easier to adjust when the bar is getting higher each rep than lower. If that doesn't make sense, ask (assuming you care).

4-board Bench Press:
Started at 60% and went up to 90% in 3 sets of 3 reps. Last jump was 20%, roughly.

DB Bench Press:
Started light and stopped after the second set with 80# fat DBs. My right shoulder was rather unhappy with full ROM, so I decided to can it.

Kroc rows:
Used the 80# fat DBs and pulled 3 sets of 10

Triceps extensions: used a slight lighter DB and pressed from prone.

All in all, a good session. Nice to be pumped afterward, but my head is killing me. Sorry I'm not even remotely charming.

Got an interview Tuesday, which is good.

Maybe more later.

Tuesday, August 16, 2011

Training 8.16

Gorgeous, though hazy day here.

Started with Result, some maltodextrin and protein, and way too little dynamic work.

Wore loose briefs, neoprene wrist wraps, and elbow sleeves for the upper work.

Bench Press:

Worked up to training weight, hit one of five intended sets, put on my loose OverKill shirt, put on another bunch of weight (200kg on the bar, so about 220), and did a fairly easy triple. My right shoulder wasn't happy afterward, but wasn't bitching out loud either. Dropped back down to training weight and did four more sets of triples. The heavy triple was tough, but okay; the rest were fine and not too hard. I just felt like I wanted to feel some weight, and the OK is a shirt I can take on and off by myself. Felt weird, it's been so long.

Bat wings: 5 x 10s

1-arm press: 2/3/5 x 3 sets, starting with the left hand. Heavy DB, was too easy. I'll go up next time.

Complex: row, high row, military press, front squat, curl; 3 sets of 2 reps each movement without putting the bar down. Right shoulder was bitching out loud by the time I was done -- didn't like something in my military form. Otherwise, these were a lot easier than I expected.

Built up to 200kg in 10% leaps in sets of 10 reps; did a set of 20 once I got to 205kg. Again, easy.

I'm going to look ahead in the plan. After so many weeks of this being horribly difficult, the last two sessions have been downright easy. I don't like feeling as though I might be getting soft. So I will either adjust the plan to get tougher, add assistance work on an off day, or will switch back to 5/3/1 or Westside. We'll see.

I still desperately want a GHR, but I can't spend a dime right now. No movement on the job front yet, in case anyone wondered. But I practice nightly saying, "would you like fries with that?"

Have a great day.

Wednesday, August 10, 2011

Training 8.10.2011

Gorgeous day here. Very warm, but no humidity to speak of. Sun is super-bright despite slight haze. Good day for the beach even though the water is its usual cold temp.

Started with Results and a bowl of Cheerios. Yeah, I know. Did some dynamic work and some bar work.

Bench: 5 sets of 2 reps with 175kg

Finished off with one set of two reps with 200kg using my Slingshot. Wasn't too bad. Still a long way from even my raw record, but I feel ok about it.

Bat wings: love these despite the stupid name. 5 sets of 10 second holds with the same heavy DBs I used last time.

1-arm press: Two 2/3/5 rep sets with a 35kg skinny db

Row x 2
High row x 2
Military press x 2
Front squat x 2
Curl x 2

Yeah, I know, but I want those curls. Did five sets of 2 reps, adding 5kg per side per set. These were oddly easy, I'm sure because of the 2 rep sets. Felt okay after.

10 reps with 200kg (way too easy)
30 reps with 225kg
20 reps with 225kg

Just had to get 50 reps in any combo with the 225kg (495#), so I did it in two sets.

I'd love to chat on but I'm too nauseated. Have a great day.

Saturday, August 6, 2011

Training 8.6.2011

Welcome to your AA+ credit rating, America. By the time you wake up, it will be too late. Shoot, it's probably too late already.

Anyone that actually cares about my political thoughts, I blog them too elsewhere. Happy to share.

Gorgeous morning in Sandy Eggo today. Back from a week of closing up shop at the office after a week in Baltimore. Took the boy to Cal Ripken's baseball academy for a week -- what an incredible, awesome experience that was for him. Happy to share details of that too. Just amazing.

I played golf every day with my cousin's wife in 100 degree heat and loved it. It was seriously awesome. Had a great time.

Anyone heads to Baltimore or Towson, check out Dumbarton Barbell. Great, great guys, lots of chalk, cranking metal, and sweaty rust in the basement of a middle school. Wish they were in my neighborhood here. Can't endorse them enough.

Now finally back to work.

Started with Results, protein, Spike, and a lot of bar work. Left knee had a sharp twinge but I worked through it. No shoulder pain. Just irritation with myself -- getting soft. Now that work is done for a while, I can finally get serious about carving a new me out of wood. Frankly, I wish I could get a doc that would help me manage my hormones more aggressively, but they are hard to find. I'm getting old, or at least feeling it.

Started by pushing to a 2-rep max in Bench Press. Talk about weak, I ran out of gas at 200kg. Not anywhere close to my record for 5 reps, much less two. I'm ashamed.

Did my bat wings, holding five reps for ten seconds with 100 pound DBs. Brutal. I think I got a decent scapular pinch.

1-arm press, 2/3/5 reps with a 30kg DB, rested the DB on my shoulder between for a 10-count, switched hands after each set and did three 2/3/5 sets each side

Front squatx5
Military pressx5
Curlsx5 (wasn't in the squat rack, so it counts)
High rowx5

Did them with 50kg on the 45# bar, which I know seems wimpy but is brutally hard. Try it. Don't put the bar down between each exercise. Horrible.


Started with 100kg for a set of 10 and went up 20kg each set (x10 reps) until I reached 200kg; did three sets of 5 reps

Not too hard, honestly. Felt good.

Shelby Starnes once told me to always do the hardest exercise last or you'll never do anything after it. Frankly, the complexes are hardest, harder by far than even the high-rep squats. I want to die after them, and end up sitting for ten minutes until I can muster the nut to do the squats. I may have to start doing them last.

Work is over -- now my job is finding a job. Finding a C-level (or even VP-level) job in this economy should be quite a challenge. Honestly, I'm excited. Ask me again in a few weeks and see if I still am so excited.

Have a great day, all.

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.

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.

- 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.

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.

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.

- 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.

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

- 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.

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

- 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
Front squatx3
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).

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
Front squatx3
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).

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.

Saturday, June 18, 2011

Training 6.18

Finally getting around to posting again. Sorry to have been absent, but life got in the way of communicating with the rest of the world.

Started with some dynamic work, Results, and some bar work. Wore wrist wraps and belt for the squats.

Plan was to feel it. That's about it. I wanted to combine some push and pull, get my squats in, and hurt a bit. My doc and I have been monkeying with my hormones (welcome to old(er) age, pukes) and I promptly lost ten pounds. Back to eating and training twice as hard.

But before that, I need to get comfortable with where I am, as I can't afford injury. So my plan is to stick with the plan, get a feel for where my body is, and then get after it.

To it.

Military press: 130 kg DC style; got 18 reps and then 6

Feel pretty good about that. No pain even though I've been throwing BP constantly for the kid's LL All-Star team. They won't go all the way, but I still have to wing it hard.

High pulls: Just a couple of 45s on a bar, just to get a feel for them. Did a lot of sets of 8. My traps are screaming now, as were the tops of my forearms (oddly).

Squat: regular back squats, wide stance, low bar; lots of sets of 5 with 265kg.

Feeling it out. We'll see how it goes. Got annual audit starting soon, so morning workouts are a requirement.

Have a great day.

Saturday, May 21, 2011

Training 5.21

Still need to get my head on straight before I re-enter the program, so I went at it in a mode similar to last time.

Started with Results, a fair amount of dynamic work, and a lot of bar work. I wore knee sleeves and neoprene on the wrists. Used my leather EliteFTS belt for squats.

Again, went at it DC style. Loaded the bar with 200kg and did 10 reps for my first set and 4 for my second. Felt it all in my pecs, which is unusual -- usually it's triceps. Not sure I left anything in the tank.

Suitcase lifts
I did these in between sets of everything else. Used the fat DBs with what was on one -- looked like about 120#. I lowered to my knee on the drop side and lifted as far as possible. Did sets of 10. These were more difficult than anticipated, particularly for grip. Lost count of sets after about 5 -- did a lot.

Dropped the weight 10 kg each side and used the same approach as last time, hitting bigger rep numbers each set. Sucked serious wind.

All in all, a really good time. I'll probably get back in tomorrow, so we'll see how sore I am after this.

Have a great day.

Sunday, May 15, 2011

Back at it

After so long off, I was a little leery about how to get back after it. Last thing I want is to hop right back in as if nothing happened or as if I hadn't had three weeks of atrophy to deal with.

Started with a bunch of dynamic work, a fair amount of bar work, Results. Wore knee sleeves and loose briefs for the squats and elbow sleeves and neoprene wrist support for the pressing.

Military press, Doggcrapp style, 130kg

15 reps first set, ten breath pause, 8 reps second set

Honestly, I like DC. I'd do it all the time if I didn't feel like I was compromising absolute strength. It probably wouldn't kill me to go back to it for a little while while I work out some of my other physical and hormonal issues.


Rather than continue with the Smolov cycle just yet, I loaded the bar with 265kg and did sets of increasing reps. First set was 5 reps, increased each set until the last set was 20 reps. At that point I'd had enough -- it was more an emotional/mental barrier than anything, I believe.

Depth was doubtless suspect on a few reps, but I was concentrating more on staying tight and in control than in making sure I sat down all the way. Most were more than fine.

Not sure whether I'll mix it up again next time or not. Might just go back to what I was doing.

I really need a plate-loaded pulldown. Been saying that forever.

Be interesting to see if I'm sore after this. My left thumb hurts, but isn't too bad. Just sore. Loading plates and holding the bar was no trouble, so apparently I'm well on the way to ok.

Bodyweight is holding steady again. Time to step up the eating.

Have a great week, all.

Friday, May 6, 2011


It's been a long time. Apparently that tweak in my left hand was more serious than previously thought. Basic tests suggest something wrong with my scaphoid or scapholunate ligament. Going to see a hand surgeon next Tuesday, and not sure I can get my thumb around a bar until then.

Either injury is seriously bad and could mean weeks without using my left hand.

Gotta love aging.

Stay tuned. Sorry, guys.

Monday, April 25, 2011

Military press, 5/3/1 day, smolov day 2

Gorgeous day today. I'm home with my sick stepson and generally feeling sorry for myself for several reasons. Maybe this training and a rousing game of Little Big Planet will bring me out of my funk.

Not in the mood to prattle today, much to everyone's relief, I'm sure.

Started with Results, no dynamic work, and a bit of bar work. Not much of that, honestly.

Wore wrist wraps, knee sleeves, loose briefs, and a belt when it got heavy.

Military press
150kg x 5 easy
160kg x 3 easy
175kg x 3 not bad
210kg x 1 stayed with one rep

went up 20 kilos over last time
5 sets of 7 reps

Not bad. Expected to feel weak, but didn't. Everything was solid, got a good sweat on.

Hope everyone's week is better than mine has started out. Sorry to be so self-indulgent.

Sunday, April 17, 2011


Sore today. Chest, glutes, hams, but not quads. That fascinates me. Maybe I should mix some narrow stance squats in and see what happens.

Also, I'm almost never sore in my triceps. Very, very rarely, and usually only when I do push-downs or something very specific. Guess I better get a plate-loaded cable station (or weld one up -- wife will love that).

Cloudy this morning -- hope it clears. Got to take the boy and his band of ruffians to the USD baseball game and to dinner later. Should be fun, if a little gang-like. Mayhem is certain.

Have a great day.

Saturday, April 16, 2011

Bench day, 3 rep + smolov day 2

Been way, way too long. Too much drama in my life, and most of it of my own making. I hate that. Time to tighten it up, coach.

Bench day. I love bench day. Historically, I have hated it because of so little progress over the last few years. But I do make progress, albeit in tiny increments -- we have to celebrate even the smallest victories or we'll go crazy with despair over lack of change. That in itself is an interesting irony -- we resist change constantly, but we crave it. Guess it's a matter of perspective, in that we tend to change what we want to and resist what would rob us of comfort. How soft.

Anyway, utterly gorgeous, warm day today. Summer is coming, which just means there will be less fog in the morning. Sandy Eggo is like that.

Rubbed up with liniment to fire up a sweat, did a little dynamic work (very little, sadly), and hit the bar. Wore knee sleeves and wrist wraps and that's it.

150kg x 3 too easy
180kg x 3 still easier than I thought it would be
200kg x 3 not bad

My right shoulder is weak right now and it showed. No pain, but I think I tweaked an old injury throwing baseballs; I've thrown a lot lately and noticed some shoulder pain. Probably have a small meniscus tear. Nothing for it. These were good.

I tried to put on my old Metal denim shirt for a couple of heavier reps but couldn't get it over my forearms. I'll try to stretch it out, but I'm not optimistic -- it wasn't even close to getting to my elbows, which is where things start to get big.

So I grabbed my Overkill and put it on. Barely got it over my upper arms and couldn't seat it in my pits. I'm going to have to soak it and work it on with some help from someone. Nothing else was tough but that, but I couldn't come close to touching with the plate not even on my chest. Needs work.

310kg x 5 x 7

Everything was great, though I was sucking wind hard. I expected easier wind and tougher muscles, but the opposite was true -- lifting the weight was easy, but not passing out was hard. I rested 3 minutes between on average; earlier sets were closer to 2 minutes and the last was 3 and a half. Sucked wind. Weight came up very easily, though, which felt great.

Hope everyone has a great weekend. Thanks for the comments, Bob, and I hope the angst eases. Hold fast.

Sunday, April 3, 2011

Deadlift day + smolov day 1

Warm day today -- gorgeous. Got a baseball game this afternoon and lots to do, so this will be short.

Started the usual way but with dynamic work and very little bar work. Wore loose briefs for the whole kiboodle, knee sleeves, leather belt. Wore my Ace squatter with the straps down for the squats, just because I wanted to.

200kg x 5
210kg x 5
220kg x 5

Heavy, but manageable.

Seated SSB Good Mornings
Bunch of weight x sets of 20, bunches. Love these.

4 sets of 9 reps with 310kg.

Weight came up quickly and smoothly. Felt great, actually.

Have a great day, folks.

Sunday, March 27, 2011

Military press, 3 rep, smolov day 4

Can't remember which smolov week I'm in except that it's a deload week. Part of making it deload is mental, because I'm not training often enough to be in need of deload -- it's more about managing my own expectations of self.

Been raining -- as I type it's gorgeous again. Video today was all in low-light mode and worthless, so I didn't post it. Didn't check while videoing.

Started with Results and MGPM, which is back-ordered and I'm now out. I'll go back to the TeamSkip mix with malto added until the MGPM comes in. No biggie. Just like the convenience of the MGPM.

Wore wrist wraps for the military and knee sleeves and relatively tight Ace briefs for squatting. Used my Elite leather belt for the squats.

Military Press
180kg x 3 reps not bad
190kg x 3 reps felt a little heavy
200kg x 3 reps felt heavier -- go figure

No where near max and didn't rep out, but felt heavy. No shoulder or elbow pain, and no threat of not making the lifts. But felt heavy. We'll see.

330kg x 10 sets of 3 reps

Love the tighter briefs. Metal Ace briefs are the business as far as I'm concerned. I haven't tried the Titan super-duper briefs, but I also don't feel a need to. Love my Aces. Tightened the belt a lot this time -- one hole tighter than usual. For whatever reason, I usually like more room to press my belly against the belt, but didn't today. The extra back support was welcome, and my setup felt better.

My right knee was a little unhappy with warm ups, but was fine for the lifts. The weight felt heavy in the torso and low-back, but sat firmly on my back and felt stable all the way through. Kept hips back and chin up, pointed toes out a little more than usual, and sat back. Felt great. Honestly, felt more effort in torso stability than in quads or hips, which makes me very happy. I feel rubbery in the quads now, but felt plenty strong then. Very happy with the way this went and with the extra weight today.

Yes, I know that without video it didn't happen. I'm going to go up on my weight this next Smolov cycle and will get the video up. I am debating going geared the whole cycle for bench and squat, so I might keep the weights up and stroke my inner gear whore. Jo would be proud.

Great day. Off to throw baseballs later and hoping VCU finishes off Kansas. We'll see.

Have a great afternoon, all.