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.