Monday, December 31, 2012

training 12.31.2012

Cube week 8, day 1 -- deads for speed

B-Ala/creatine mix, half scoop Craze, loose briefs and shin guards.

Dynamic warm-up and bar work to get moving.

DL @65% + doubled monster minis, 8x1: 215kg, not particularly fast until about the 5th set

DL off 4" blocks, snatch grip, straight weight, 2x8 @75%: 250kg; these were absolutely brutal, primarily because I did them essentially stiff-legged.  Didn't realize it until the second set, and my hamstrings are paying for it.  Idiot.

3s paused DL, 3x6 @40%: more like 45% because of how the plates added up.  These weren't bad.

Barbell shrugs, 2x20 with bodyweight

Band lat pulldowns, 4x15 with average bands

All in all, okay.  Hope I didn't hurt my hams. 

I hope everyone has a safe evening.  I have a house full of 14yo boys yelling at some Madden PS3 game at the top of their lungs, so I'll be content if the house is still standing tomorrow.  It could be much worse.

My wife returned today after several days in Seattle, so life is getting closer to normal.

Hope everyone's 2013 is fruitful.  Later.

Sunday, December 30, 2012

training 12.30.2012

Cube week 7, day 4 -- assistance

Rainy day today with occasional bouts of brilliant sunshine.  The inside of the house is quite chilly for SD, and therefore so is the rumpus room.  Ran the heater hard today and got a good sweat on.

B-Ala/creatine mix, some extra coffee, no support.  Wore my Yale sweatshirt for the first half in honor of Milda's alma mater.  Had that thing for almost 30 years now.

Shoulders felt fine during dynamic warm-up.  Did dyn for lower half too and got to it.

Step-ups again with a lot of weight, just because
Bat wings, 4x20    a la Dan John
Suspension Y-lift, 4x10 a la Eric Cressey
Suspension rows, 4x20
Curls, 4x12
Shoulder work for rotator cuff

Felt sluggish today, though not sure why.  Had enough calories yesterday for two people, though they weren't all clean.  Literally ate a third of a homemade 9" cheesecake mid-afternoon.  Loved it.  Maybe that's it.  Hah.

My reader stats are sucking wind -- I must be getting more boring.  Hard to imagine.  Thanks to those that stick it out.

Check out Strongman Bob in the latest Power mag.  His is a very compelling story of his fight against an advanced case of DISH and well worth the read.  No pity -- just respect.  Keep fighting, Bob.

I've had a subscription to Power since the first issue and love it -- highly recommend it.  You can get an e-version now for your iPad or whatever, so no excuses.  Besides, it reeks of Smelly Bell's sense of humor, which is reason enough to get it.  Love him or hate him, you have to respect Mark for what he's accomplished.

Off to eat half a cow in some chili.  Got to clean this place up before my wife returns from Seattle tomorrow.  Hope all have a safe New Year.

Friday, December 28, 2012

training 12.28.2012

Cube week 7, day 3 -- squats for speed

B-Ala/creatine, dynamic work, knee sleeves and briefs for first and second movement.

Pressed for time due to a business dinner meeting at 7:00 that I called, so conscious of the time a little too much.

Squat, 6x3, briefs only @80%: 275kg, nothing speedy about them

Squat, reverse band, 1x2 @85%: too easy with light bands

Olympic squat, paused for 3 in the hole, 5x5

Superset these with ...

Light GM, 3x12 and
SLDL DB, 3x15

Need to go back for step-ups, 4x20 weighted.

I hate feeling pressed for time.  It's my own fault, but there it is.

Have a safe Friday.

Wednesday, December 26, 2012

training 12.26.2012

Cube week 7, day 2 -- bench for raw max, 1 board

B-Ala/creatine mix, lots of dynamic shoulder work, lots of bar work for warming up.  Wore elbow sleeves to the bitter end, used Spud velcro wrist support throughout.

Bench, 1bd, 85% x2: 212kg, came up alarmingly fast
                      90% x1: 225 kilos, easy
                      95% x1: 238kg, tougher
                      100% x1: 250kg, changed setup -- feet farther out and wider, came up pretty fast
                      105% x1: 260kg, was not a grind

I was only supposed to hit 105% if 100% was quick, and it was.  I made some adjustments to setup that leaves me tighter across the lats, particularly if I leave my grip wide.  Very pleased with this.  Shoulder was fine.  I now have about a month before a full ROM 1rm is in the offing.  Should be interesting to see if a PR is coming, because it sure feels like it is.

Narrow grip bench, 3x3 @80%: pushed them out, pinky inside the ring; shoulders hate these because it is harder to engage traps
Lat pulldown, 3x15, heavy
Triceps pushdown, 4x15, heavy -- last reps were a grind
DB Mil, 3x10: took it light on these, though protocol called for heavy; right shoulder is still balky
BB Shrugs, 4x15 with bodyweight on the bar -- love these

Felt great today, probably due to tens of thousands of calories yesterday.  Hope everyone had a wonderful Christmas.

Lots of rain around here lately.  Hope you are all okay.


Monday, December 24, 2012

training 12.24.2012

Cube week 7, day 1 -- Deads for reps

B-Ala/creatine mix, one scoop Craze, dynamic warm up.

DL, sumo with briefs, 5x3 @80%: 275kg, first couple of sets felt really heavy, but loosened up eventually

DL off 4" blocks, sumo, with straps and snatch-grip, 2x15

Olympic squats, down to calves, raw, 3x12 -- these are brutal by this point

I supersetted the Olys with...

GHR, 4x10, full layout

Back raise x30

Feels good to have worked through it, but this one was really tough from the get-go.  Not sure why I was dragging so badly going in, but that's the way it is sometimes.  Felt good by the end.

Merry Christmas all.  I hope you and your families have a peaceful day tomorrow.  Please, by all means, eat too much.

I appreciate you all.

training 12.23.2012

Cube week 6, day 4 -- assistance day

Started the usual ways.  Only wore wrist support today.

Rhomboid-specific rowing with a bunch of weight, 4x15
Buchberger should pre-hab day 1, x10
Suspension kit Y-raises, 4x10, strict form
Suspension rows, 3x20
Band fly, low, 3x15 with light band through the rack
Curls x a bunch, 21s for guns

Happy Christmas Adam.

Friday, December 21, 2012

training 12.21.2012

Cube week 6, day 3 -- squats for reps

B-Ala/creatine mix and a Spike.  Didn't eat enough last night and paid for it.

Used a pair of Jack briefs that are easy on, but pretty tight by the end of warm-ups.  Tough to get off at this point, as I am gradually gaining mass.  Knee sleeves and a belt for the first two movements.

Dynamic work to warm up and gradual bar work.

Squat, 6x2 @85% of 1rm: 290kg, felt heavy but hit depth and got them done

Squat, straight bar and wide stance, 3x10 @65% with a 3sec pause in the hole: felt these

Lunges, no support (kept knee sleeves), 3x15 with heavy DBs: last set I was on fire

Olympic squats, full depth, no gear, no sleeves, down until butt hit calves, 155# x50 reps: pretty much killed me, though interestingly it was my back cramping at this point


Work is done for a few days.  Family in two days, so tomorrow will be shopping for food, a lot of baking, and cleaning the place from top to bottom.  The cleaning lady will wonder why I'm doing her job.

Got the official notice that I will be coaching a bunch of 14yo boys this Spring.  Many, many thanks to Strongman Bob for the Buchberger program for shoulder rehab.  Love what few friends I have, and Bob's a first tier guy.

Thanks for checking in.  Off to eat -- I'm starving.

Wednesday, December 19, 2012

training 12.19.2012

Cube week 6, day 2 -- Bench for speed

Gorgeous, crisp day today.  Chilly this morning for SD -- in the 30s, which is worse than most SoCal sheep can handle.

B-Ala/creatine mix, very little dynamic work (like an idiot), and a lot of bar work to warm up.

Floor press, 8x3 @80% of comp bench single: 200kg, wasn't bad.  Still feel my right shoulder, unfortunately.

Incline DB, 3x15: used 50kg fat DBs, which wasn't enough; trying to take it easy on the shoulder, though.

Band pressdown, average band, 100 reps

Standing DB military, 4x6 heavy: skipped them.  More below.

Band fly, band under the bench, 3x15 with an average band

Abs, heavy, x50: still cramping from these -- worked them hard

If I sit normally, raise my right arm in front of me, no pain.  If I then bend the arm at the elbow to 90 degrees, elbow still straight out in front, hand straight up, I think my arm might fall off at the shoulder.  The heavy incline DBs that I gutted out a couple of weeks ago are still taking account.  Guess I'll have to get serious with the soft tissue work and ice.  Baseball starts in a couple of months, and I'll be back to throwing (easily, though not softly) 300 times a practice over 70mph.  I need to start throwing work to strengthen my arm for it, so I need this fixed.  It doesn't hurt every time, either, so I likely have a meniscus tear that flaps open from time to time.  So it goes -- sucks to get old.

I feel strong otherwise, and am happy with the way things are progressing.  Just need to fix this one thing.  Isn't that always the way?


Monday, December 17, 2012

training 12.17.2012

Cube week 6, day 1 -- DL for max

B-Ala/creatine mix, a fair amount of dynamic work, some loose briefs, and the heater on full.  Sweating like an oinker by the time work started in earnest.

Used a Spud DL belt when it got heavy.

DL off 2" blocks (bar mid-shin, more like 3" on me), work up to a single @95% of floor max: 95% of my most recent single is about 330kg, which felt super easy -- really fast.  Stretch goal was 102.5%, but only if sure you could get it.  Hit that easily, so I decided to go for 105%; to make loading plates easier, I went up to 360kg, and that came up pretty well too.  Stopped there.  Guess my problem is off the floor, huh?  Grip never was an issue, or anything else for that matter.

Sumo DL off the floor, 8x2 @ 75%: 250kg, pretty easy

DB Rows, 2x20
BB Shrug, 3x15
GHR, 3x15 (no bands this time)
up/down planks x50

Got it all done but the planks, which I will do in front of the football game.

Very pleased with this.  I think I can finally get over 700 in a meet.  I don't have a comp planned for the end of this cycle in, what, five weeks, but I will go in and go through the routine as if I did.  We'll see what I can do.  I have to say, this pull today did wonders for my confidence, and I should be able to crush it when the time comes.  Maybe a comp in Spring, then, assuming I don't get hurt.  The question is raw or equipped.  We'll see.

All in all, feeling pretty good, if a bit run down.  After this, my legs are rubber.

Still hoping for a camera for Christmas to offer up proof.

Thanks for checking in.

Sunday, December 16, 2012

training 11.16.2012

Cube week 5, day 4 -- assistance work

B-Ala/creatine mix, dynamic warm-up with a light (1&1/8")band, and wore 12" APT convict wrist wraps.

Landmines with a bunch of weight, 3x10: these were tougher than I expected
Curls, 4x12 with a bunch of weight: yeah, vanity
Cuban rotations with a monster mini band, 3x15
Dumbbell fly with 20kg DBs, 3x50

I'll do some planks with scapular retraction later in front of the idiot box.  Low-back is a little tender and quads are still pretty sore from Friday's work, so I took it pretty easy today.  I think I can afford to, as discretion is the better part of valor; better to be fresh for tomorrow's max dead day.  I had written down a bunch of other things, but think it wise to take it a little easy.

Rainy day here again, and a bit chilly.  It would be a good day to have a fire in the fireplace, even in SoCal.

Hope everyone has a nice start to the week.

Friday, December 14, 2012

training 12.14.2012

Cube week 5, day 3 -- squat max

B-Ala, creatine, knee sleeves, relatively loose briefs (60s to fully on), dynamic work to warm up.  Used a belt on the heavy squats.

Squat x1 @85%: 290kg, flew up
           x1 @92.5%: 315kg, easy but not fast
           x1 @97.5%: 330kg, felt pretty heavy, but came out of the hole smoothly
           x1 @102.5% + reverse band: 350kg with an average band -- too easy, felt quicker than 330kilos

Squats, 3x12 @50% rawdog: very easy, though I was a little wobbly by this point

Step-ups, 3x20 with a ton of weight on my shoulders -- sucked wind

GHR, 3x12 with a monster mini band just to hit the hams a little extra

Back raises x60

Raining here again.  Big wins at work this week, but it isn't real until the check arrives; nevertheless, should help.

Just to editorialize a little (feel free to tune out now -- thanks for checking in), the gun didn't kill the kids.  Blaming the guns is a cowardly act, people, as it absolves the whack-job of responsibility.  80k people die every year from alcohol related incidents -- almost 10k from drunk driving -- but no one is calling for bans of cars or booze.  Take and insist on personal responsibility for actions.  It was a horrible, unspeakable thing that happened, but it was a human being that did it.  And, I might add, in a location that bans guns.

Enough of that.  Go hug someone important to you, turn off the television, and listen to each other for a while.  And eat a lot.


Wednesday, December 12, 2012

training 12.12.2012

Cube week 5, day2 -- bench for reps

B-Ala/creatine mix, lots of dynamic work, and a slow progression to work weight.  Used Spud velcro wrist support.  Ran the heater like a rental car.

Competition bench, 1x3 @87.5%: 205kg, felt heavy for some reason

Comp bench, 1x3 @90%: 210kg

Comp bench, 1x3 @ 92.5: 215kg  really tough, like seeing stars tough

Military press, 3x10 @RPE=9: backed down to 90kg to take it easy on my right shoulder, which still isn't happy

Band pulldown, 4x15 with average bands

Triceps pushdown x100 without stopping

Lateral raise with 5# x100 without stopping

I'd been thinking about that finisher all day, but it wasn't as puke-worthy as I thought it would be.  I will go to 10# next time.

Very hungry throughout this session.  Off to eat like someone's gonna take it away from me.

Have a great evening.

Tuesday, December 11, 2012


Off day today.

I'm sore and tired in all kinds of places, so it will be good to take a day and do pre-hab stuff.

Really enjoying the volume.  Don't mind being tired, either.

Stress is ratcheting up at work -- trying to manage it swiftly.  Hope yours is smooth going into the holidays and year's end.

Nothing I'd change so far as the Cube method goes.  Very pleased with the way it works, the lay-out, and the programming.  I think the results will follow.

Hope everyone has a good day.

Monday, December 10, 2012

training 12.10.2012

Cube week 5, day 1 -- Deads for speed

B-Ala/creatine mix, dynamic work, no support.

Deadlift, 8x1 @70% (straight weight): 240kg, popped up easily though not fast

Pull off 2" blocks,  1x20 straight weight, snatch grip: 155kg, too easy -- whipped up like I was yanking

Squat, straight bar, close stance, deep, 5x6: 200kg; love these

Barbell shrug with bodyweight on the bar (incl bar), 3x15, tight squeeze to pause at the top

Back raise, 1x60 -- no added weight this time, as I was cramping pretty well by now

Lat pulldown, 4x15

Done.  Sweat like a pig.

Feeling pretty good, though maybe a little run down.  Brandon wants me to back off the weight on the accessory work a little, but I'm not sure how.  Always competing with myself, which is in no way something begging congratulations.  It has gotten in the way of excellence more than once.

Shoulder is feeling better.  Painted a complex ceiling yesterday for a couple of hours, so I'm a bit surprised that hours of looking up didn't bother me today.  Didn't.

Crested 400 posts a couple of days ago -- years of effort.  My current log book goes back to 2009... and counting.  Thanks for being a part.

Sunday, December 9, 2012

training 12.9.2012

Cube week 4, day 4 -- accessory day

B-Ala/creatine mix and a Spike.  Dynamic work before warm-ups, particularly for shoulders.

Military press, 4x20
V-Bar shoulder press, 3x12 with a whole lot of weight
Posterior fly, 4x20 with some big DBs
Planks with scap retraction

Seems like there was something else, but I didn't write it down apparently.

Bodyweight is up.  Hit Costco hard today and will do more cooking tomorrow.  Another big week at work, and some big weights in the rumpus room too.

The boy is coming along nicely -- doing some quality work.  He's asking for a max day, so maybe the end of the week.  We'll see.  Wouldn't hurt to work up once, and he'd then know where he was.  Might help me know what to work him on, too, though at this point he needs everything.

Anyway, have a good week, folks.

Friday, December 7, 2012

training 12.7.2012

Cube week 4, day 3 -- Squats for speed

B-Ala/creatine mix and a lot of dynamic work to start, particularly for the hips and hams.

Wore my loosest Jack briefs and knee sleeves and suited in a loose Ace where noted.

Squat with suit, 5x2 @80%: 275kg with the straps down, came up easy.  Tried one with the straps up, but it's been so long that I had trouble with setup; rather than risk hurting myself, I took the straps down

Squat reverse band, 1x2 @90%: 305kg with a light band, came up fast; still had straps down for this set

Olympic squats, paused in the hole against the calves, 5x5: 200kg, felt surprisingly good, no suit for these; I expected to have to drop weight, but they felt good

Step-ups, weighted, 4x12: these were supposed to be leg press, but I was improvising; took all the support gear off before doing these (and remaining movements)

GHR with bands, 3x12: strict and slow with two monster minis -- I'll be lucky if I can walk tomorrow

DB Swings: used a heavy DB and made quick good mornings out of them, doing strict, hard KB swings out of them

I think I'm getting a GoPro Hero for Christmas, though not sure.  If so, video evidence will accompany the new year.

I'm tired.  Off to eat.

Wednesday, December 5, 2012

training 12.5.2012

Cube week 4, day 2 -- max bench

Traveled to LA today and didn't get back until fairly late, so in a bit of a rush to get this in so I can eat.  Tried to keep it smart.

Blue heat on shoulders, B-Ala/creatine mix, lots of water.  Dynamic warm-up and a ton of bar work -- took 30 minutes to get to the first work sets.

2 board 1x3 @103% of 1RM comp bench: 260kg, went up too easily; probably need to assume a little higher 1RM

3 board 3x12 @80% of 1RM comp bench, narrow grip: 200kg, and these were significantly harder; wasn't as explosive as they were supposed to be.

Lat pulldown 3x15
Triceps pushdown 4x15 heavy
DB military 3x10 -- took it pretty easy on these because of my right shoulder being balky the last week
Barbell shrugs with >100% bodyweight on the bar, 4x15 with a tight squeeze

All in all, pretty good.  Getting stronger, maybe making some gains on the bench.  We'll see.  Whole upper body is pumped right now like it's going to pop.

In the meantime, I need to get this shoulder back in business.  Baseball tryouts are mid-January, which is closer than you think.

Feeling great.  Body weight is up a little and my replacement blender part arrived today, so back in supershake form.  Now just need to make it through Christmas in good financial shape. 

Later, all.

Monday, December 3, 2012

training 12.3.2012

Cube week 4, day 1 -- DL for reps

Dragging today.  I spent some time cleaning out a bunch of mold this weekend, and I think I'm paying for it.  So be it; sometimes things need to get done.

B-Ala/creatine mix, some dynamic back and lower-bod work, and to it.

Loose briefs and a Spud DL belt for the DLs.

DL, 3x2 @85%: 285kg sumo, moved pretty well

DL off a 2" block @60%, 3x12, snatch grip with straps: 200kg

Olympic squat, raw, ATG, 4x10: I love these.  100kg on the bar in the rack, heels on a plate, cheeks to calves.

GHR, 4x10

Back raise, x50

I'm pretty cooked.  Loving this volume.  Right shoulder still giving me some grief, so I will do some serious ART on it tonight.

If you have someone, give them a hug they don't expect.  Seriously, surprise them.  Even if they don't appreciate it, you've taken the high road and made yourself vulnerable.  Our muscles aren't the only thing that needs to grow.

And if they don't appreciate it, go spend time with your dogs -- the more time I spend with people, the more I like my dogs.

Good start to the week so far -- keep momentum.  Have a great night. 

Sunday, December 2, 2012

training 12.2.2012

Cube week 3, day 4 -- BB day

Three weeks to Christmas.  Where'd this year go?

Lots of dynamic shoulder work, B-Ala/creatine mix, scoop of Craze.  Needed it -- yawning all day.

Military press, 5x10 with 100kg -- dropped weight a little to take it easy on my right shoulder; no pain at all

Chest supported row, 5x15, took the weight up from last time
Posterior fly, 3x20, whatever skinny DB was close (45#, I think)
Front trap raise, no swinging, 3x15 with same DBs
Chins, bunches x 10

Threw in some curls with the 45s just because.

Need to include some lower body BB work on these days, but I'm a little afraid to with the big lower body days I have during the week.  Guess that's silly, so I'll likely throw in some Oly squats or cleans or something.  Cleans sound fun, particularly since I Oly squat on most squat days.  Need to shock the bird legs into growth.

Need to eat more and need to drink a lot more water.  Easily drinking a gallon and still showing signs of nominal dehydration.  No, I'm not diabetic.  Making a meatloaf and pot of chili tonight (house smells awesome), so maybe I can pack a bit more in.

Shoulders felt great today -- no lingering pain.  Skin feels tight, I feel big, and everything seems to be growing.  Going great so far.

By the way, Big B apparently has gotten some flack about the Cube method from trolls and posted this -- check it out.  Not sure what it proves except that he's seriously strong, gonna do huge things next year, and that the Cube works for him.  Works for me too, and I look forward to telling people about it.

Also, one of his Berea athletes (and an all-around cutie) totally rocked a comp this weekend -- check that out too.  Seriously, a lot of the internet trolls need to get a good bit more serious when this chicklet steps up in a singlet and pretty easily cranks nearly three wheels with a mid-lift adjustment.  Ah, well, I guess that's the beauty of internet anonymity. 

By the way, she's pretty much a noob -- check out Brandon's site for a write-up on her.  Strong noob.

Gonna be a tough week for me -- hope yours is smooth.

Friday, November 30, 2012

training 11.30.2012

Cube week 3, day 3 -- squats for reps

B-Ala/creatine mix, dynamic work, used loose briefs and knee sleeves.  Used a Spud DL belt loose for a lot of it, just to keep the briefs up and mild back support on the GMs.

Squat, 5x3, 75%: 255kg, felt pretty easy

SSB Good Morning, 3x8, wide stance: I think I stopped at 100kg on the bar, worked on pop

DB Lunges, 3x15: used whatever was close to the bench -- 80s, I think

Olympic squat, 135#, x50 without letting go of the bar: sucking wind hard by the end


I have to say, I love volume.  These are good days, and my legs are feeling it.

Very hungry throughout the session, so I'm off to eat a large farm animal.


Thursday, November 29, 2012


Shoulders and arms are very tired this morning and a little sore -- great, great session yesterday.

Based on a comment from Brandon, I went back out to the room last night and checked weight on the DBs.  I over-counted and will edit yesterday's post; I used 65kg DBs on the incline, with 4 15kg plates per and a 5 kilo apparatus.  Sorry for the mistake, though I'm feeling every bit of whatever it was.

Time to eat a lot today, because tomorrow is squat day.  I may have to ping Kiefer about how to pack in low-carb calories during the day.

Have a great day everyone.

Wednesday, November 28, 2012

training 11.28.2012

Cube week 2, day 2 -- bench speed

I'm really tired and my right shoulder hurts, so no editorializing today.  I'm sure you're crushed.

I was eager to get started, so like an idiot, I did no dynamic shoulder work.  Idiot.  I wore elbow sleeves and Spud velcro wrist support.  Started with B-Ala/creatine mix.

Floor press, 5x5 @70% of comp bench 1RM: 175kg, felt pretty good

Incline DB, fat DBs, 3x15 @RPE=10: used the fat freespotter DBs with 65kg on each, and my last rep of each set was definitely a grind

Band pushdown x100: strong bands -- these were a bitch

Standing military, 3x10, RPE=9: worked to keep back from hyperextension.  Weight doesn't matter.

Band fly, 3x15: average band under the bench and squeezed each rep hard at the top; felt these

Abs: 50 rollouts

Done.  Arms and shoulders are just fried.


Monday, November 26, 2012

training 11.26.2012

Cube week 3, day 1 -- max DL

Tired and need to get moving, so I will be brief.

B-Ala/creatine, lots of dynamic work, really loose old Ace briefs, Spud DL belt when it got heavy.

Deadlift from mid-shins/pins: 280kg was all I had.  Not real happy about it, either.  Pulled conventional (usually pull sumo) from the pins set at mid-shin.

Sumo SLDL, 2x6 @65%: used 65% of 280kg, and it was not bad at all.

DB Rows, 3x10: used the fat DBs at 50kg

DB shrugs, 2x20: used 40kg skinny DBs and pinched and held at the top.  Very strict form.  Felt them.

Up/down plank x50

Survived another T'giving.  Got a lot to close before the end of the year.  Time to knuckle down.


Sunday, November 25, 2012

training 11.25.2012

Cube week 2, day 4 -- bodybuilding day

Just assistance work on Sundays.  Wore elbow sleeves and Spud velcro wrist support.

B-Ala/creatine mix, some BCAAs, and a scoop of Craze to start.

Military press, 3x12: went up 10kg from last Sunday
Chest-supported row, 4x15, up 10kg from last Sunday
Fly, 3x20, flat bench with chains and doubled monster mini bands -- right shoulder was barking pretty loudly
Front trap raises with 25# DBs, 3x15
Posterior fly with same DBs, 3x20

Aches, pains, oh my.  Getting old sucks.  If I had a legit GH source, I might think about a low maintenance dose just to feel young again.  Times like this...

Eating a ton.  Body weight is creeping upward and I seem to be managing to avoid getting fat.  Been pounding chocolate milk, which goes down easily and is cheap calories and decent protein.

Was going to include pull-ups today but didn't.  Stayed up late last night talking with my wife, so I'm a bit curt today.  Just didn't feel like it.  I'll add them to tomorrow's max DL day.

Hope everyone has had a nice weekend.  Back to the grind tomorrow.

Friday, November 23, 2012

training 11.23.2012

Cube week 2, day 3 -- max squat

Started with B-Ala/creatine mix and one scoop of Craze.  Added another half to my peri-water.

Used a loose set of briefs, knee sleeves, and added a belt when it got heavy.  Dynamic warm-up for quads, hams, glutes, hips, and knees.  Bar work jumps for warm ups were 10%.

  80% x2: 270kg
  85% x2: 290kg
  90% x1: 305kg
  93% x1: 315kg
  80% x4: 270kg  felt fine

Weights went up pretty fast.  80% felt easy, actually, which I didn't expect.  Felt pretty good.

GM, 3x8: 100kg, took them slow.  Felt surprisingly good, but low back was checking in during the last set.

Step-ups, loaded, 3x20: 50kg, I think (maybe 70), superset with...
Lunges, loaded, 3x12: same bar

Reverse Hyper x60: with whatever was there.  Back was tired by this point, so I got them done.

I was a little concerned about how much this one would hurt, but it really didn't.  I went in a little tired in the quads, I think because I've been squatting under bathroom cabinets swapping out plumbing for the past three days.  My back was stiff as anything this morning.  Didn't turn out to matter, though I may take a contrast shower just to protect myself.

Time to eat.


training 11.21.2012

Cube week 2, day 2  -- bench for reps

Was a little distracted training the boy while running through this.  You have to watch new lifters (particularly weak ones) like a hawk for form; he has the best of intentions, but...

Started with dynamic shoulder work, used B-Ala/creatine mix, drank straight water during.  Used elbow sleeves and Spud velcro wrist support.  I may have to sew thin neoprene liners in the Spuds -- they'd be about perfect then.  Warmed up with the bar and got to it.

Incline, seat at 45 degrees, 5x3 @75%: didn't think this through well and used 75% of my recent best for comp bench (250kg), which is a bastard for incline.  I did the first set with 185kg and backed it down to 175 thereafter, which was still brutally hard.  I will have to dig through my notes for a reasonable incline max and/or talk with Brandon about whether this was intended.

Incline, seat at 45, fat DB, 2x20 at RPE=9 on the Tuchscherer scale: used 60kg DBs, but need to go up a little next time.

Narrow grip bench, 3x12: pinkies were about an inch inside the ring, 100kg, getting toasty by now

Band fly, 3x15: used chains with handles because I felt like it; if I remember correctly, it was about 80# per hand

Triceps pushdown with band x100: average EFS band, got them done.

As I'm posting this late, today is a max squat day that looks to be pretty near obscene.  For some reason, my legs are already tired -- stood all day yesterday cooking (used to be a chef, so I always get the duty), which also has my back tired.  Better get a fire going or I will get buried.

I ate just as I was supposed to yesterday.  I made a bourbon-marinated tenderloin on the grill, sweet onion relish, Ree Drummond's crash hot potatoes, a huge salad using mache and watercress with pomegranate seeds and orange and edible flowers, homemade sour cream drop biscuits, a ginger-pumpkin pie, and a skillet apple pie.  Yes, everything was from scratch and I ate a ton.  Like someone was going to come take it away from me.  I was bloated until I crashed around 9:00, and I'm ready for round two today.

Hope everyone enjoys some peaceful time off.  Keep reflecting on things to be thankful for, and give your family folks an extra hug today.  And go crush some weight, people.

Thanks for checking in.  More later after the squats kill me.

Monday, November 19, 2012

training 11.19.2012

Cube week 2, day 1 -- speed DL

Started with B-Ala/creatine mix and some dynamic warm-up work.  Wore loose briefs that were pretty tight by quitting time.  Nothing but water during, AtLarge Results after.

Today is speed day for deadlift.

DL 45% + doubled monster-mini bands stretched tight, 10x1: used 140kg, which is 5kg under 50%, and need to go up -- these were more than quick.  I think I've gotten stronger since my last test, maybe.

4" block pull, snatch grip, straight weight, 50%, 1 set of 20 reps: used 150kg; knew this was gonna hurt, but it wasn't nearly as bad as I thought it would be.  Sucked serious wind and felt it in my back when done, but liked the way the weight moved.  This is good.

SSB Olympic squats, ass to calves, wide knees with heels on a plate, 3x8: 100kg and quads were screaming.  Last rep of the last set was a bit of a grind.  Sort of.

Back raises, 1 set of 50: got them done, no weight -- next time, weight or bands.

Bar shrugs, 3x12: 100kg, slightly bent.  Love these shrugs -- haven't included them in maybe 8 years.  Didn't know I missed them until Big B brought them back in this program.

Supersetted these with...

Band lat pulldowns with strong bands, 4x15: maintained constant tension, got them done.

Still eating enough to frighten people around me and pounding lots of chocolate milk -- drank over 1500 calories of chocolate milk alone yesterday.  Love that.

Still fighting tiredness, but I think that's between my ears.

Everyone, keep at it.  Work hard this week, honor your employer for three days, and enjoy your families for the holiday weekend.  That's an order.

training 11.18.2012

Cube week 1, day 4

Typed in a lengthy explanation of my assistance work yesterday and failed to publish it -- got distracted, etc.  So this will be pathetically uninformative, I suspect, unless I go back in and straighten up.

Two sessions, lots of dynamic work, B-Ala/creatine, wrist support

Hang clean/press 4x8
Push-ups + 120# chains: 3x15
Military press 3x12 (seat at 80 degrees)
Incline press (seat at 40 degrees) 4x12
Chest-supported rows 5x15
Curls with curling bar  3x10

Weights need to come up on most.

Sorry to be brief.

Saturday, November 17, 2012

not germane to anything

Did some assistance work today just to get the blood moving. 

Did hang-cleans to press, 4x10, and should have done more reps or more weight. 

Also did push-ups with all my 30# chains, which was a lot at the top. 
Did other stuff, but it was mainly filler.

If you're the sort to like the Deftones, the new album is fantastic in my opinion.


Friday, November 16, 2012

training 11.16.2012

Cube week 1, day 3 -- speed squat day

Some dynamic work (not enough) and some bar work.  Used B-Ala/creatine mix + BCAA+.  I wore my loosest Jack briefs and knee sleeves through the first two movements, after which I ditched the sleeves.

Squat 3x3 @75%: 255kg   felt light; left knee barked a little on the right side of the patella, so I put some blue horse liniment on it and it was fine

Reverse band squat, 1x2 @85% with average band: 290kg  came up fast

Olympic squat 5x5: These were fine -- weight was enough that I thought I could get about 8 or 10 reps -- maybe an RPE=8 on the Tuchscherer scale; kept feet narrow and toes out a little, kept knees out

Step-ups 4x15 with a barbell loaded with a couple hundred pounds: sucked wind like a Hoover and got a vicious pump.

Good mornings 3x12 with the same barbell -- supersetted the two.  Had some serious low-back cramps, but worked through it.  Both of these movements, I was trying to figure out what weights to use going forward.  100kg worked pretty well, I guess.  I little heavy for the step-ups and a little light for the GMs.  We'll see.

DB Swings with a 30kg DB.  No KBs at the Smash household, I'm afraid, so made-do.

GHR is still in-bound, but I will be able to sub a reverse hyper for one of these movements (step-ups or GMs) soon.

Off to eat a smallish animal and then chase the wife around the house.  Have a great Friday, all.

Thursday, November 15, 2012

Rest day rambling

I'm really tired from yesterday, which I consider very positive.  But I'm really tired.  Time to eat more.

I think this is a point often lost: eating is restorative.  Most are concerned about getting fat, feeling too full, whatever.  If you aren't eating enough, recovery will be hampered.

Another way to think of it is this: Berardi's Scrawny to Brawny first habit taught is to add three blender shakes a day, and it's usually wildly successful for adding lean mass.  Why?  Because most of us think we eat enough, but we don't; add a few more quality, protein-laden calories, and lean mass results.  Does lean mass just happen?  Of course not, but if you're lifting heavy, activating the GLUt pathway, and eating a lot of clean calories, your chances are much improved.  Unless you track your calories faithfully, I'm willing to bet you don't eat enough.

Worried about getting fat?  Check out CBL from Kiefer and/or Robb's Paleo stuff.  Both are solid.  Carbs matter, as does timing.  If it didn't have a face or grow in the ground, don't eat it.  Simple.  Most Americans are getting fat from eating processed junk. (this from the guy who downed a pizza yesterday -- no need to be militant, but do be realistic)

Also, I got some BCAA+ from True Nutrition.  It's my blog, so I can shill for companies I like.  AtLarge is the bomb-diggity for protein and other supps, and True Nutrition (nee True Protein) is fantastic for just about everything.  Plus they are just up the road from me, so I get my orders within a day.  Awesome.

BCAAs pretty much suck -- no amount of froofroo additives can change the basic, fundamental compounds.  And shouldn't.  TN's BCAA+ are not cheap (you can buy cheap BCAA powder from them, but I like the additives (extra leucine, citrulline malate, etc.) and flavoring (I got watermelon), so I spend and get the plus.  The taste is not the remarkable part (it sucks, slightly hidden by the tasty watermelon) -- the solubility of BCAAs these days is amazing.  Used to be, taking them was like drinking water with crushed styrofoam on top.  This stuff dissolves entirely.  Much better, and much more likely not to induce gagging.  Joe Bob says check it out (obscure cultural reference, I know.)

Another thing I've added is a morning shake two hours after waking.  I freeze a couple of very ripe (must be badly spotted) bananas, stick the frozen things in a blender, add heavy cream (about half a cup), three scoops of Nitrean+, two squares of dark chocolate (must be 72% cocoa or higher), and some almond milk to motivate everything, and blend.  Fantastic and a jolt of quality calories that doesn't leave me dragging.  Delicious.  Word to the wise: buy the bananas in bulk (think Costco or Sams or whatever), let them get super-ripe, PEEL THEM and put them in plastic ziplocks, and freeze.  Then you just shake out the frozen nanner and don't have to worry about that peel, which never wants to come off after frozen.  Peel them before freezing.

One other bit of babble: if you have a big box store like Costco, buy the McCormick taco seasoning in the gargantuan size that you'd never normally use in a year -- don't bother with individual packets.  Buy a ton of ground beef, whether from there or your favorite grass-fed source (highly recommended, and I can offer recommendations for online sites you can order from), and make up five or six pounds of taco meat.  Then go to the refrigerator aisle and buy a 5-pound bag of shredded cheese -- cheddar or Mex mix, doesn't matter.  Buy a gargantu-bottle of hot sauce.  You can eat a pound of taco meat with a half cup of cheese or more, throw some lettuce and diced fresh tomatoes on it, and eat a pound of the stuff while reading email at lunch time.  Seriously, otherwise I'm deadly bored with food by 6 ounces, but I can down a pound of this without thinking.  Mix in some mashed potatoes (Costco has excellent mashed pots in the section over by the roaster chickens and fresh fruit) and warm up a couple of flour tortillas, and it's a slice of heaven.  Drink with water and chocolate milk and you have a caloric orgy.  I make six pounds of ground taco beef at a time and freeze it in individual pounds.  Works like a champ, is stupid-easy to make, and takes nearly no prep on the day you eat it.

Another winner is to make a chicken divan -- chicken, broccoli, and cheesy sauce.  If you want a recipe, someone let me know and I'll publish one.  Might anyway -- that's a slice of my childhood right there.  Use rotisserie chickens (Costco's are bigger than anyone else's and at least as cheap, so buy two and pull them as soon as you get home; store the pulled chicken in ziplocks and freeze it if necessary) and it's very easy. 

Anyway, enough rambling for the moment.  Hope some of this is helpful.  Go eat.

Wednesday, November 14, 2012

training 11.14.2012

Cube week 1, day2 -- bench max

Not very chatty -- too beat.  Very excited going in today.  I love days of testing.

Spiked mid-afternoon; between being oddly tired  and knowing a test was coming, I was yawning all afternoon.  B-Ala/creatine mix before training.  Dynamic work and the heater to start.  Very hungry at the start even though I ate a large pizza for lunch (seriously).  Should have been dragging and full with fat belly, but instead am hungry and skin tight.  Go figure.  Finished dynamic warm-up with some band work for shoulders.

Don't call it a comeback -- I've been here for years.  (name the artist for extra points)  It felt good to get back under some heavy weight, I have to say.

Get to it.

Floor Press 1RM: 225kg  might have had one small jump left, but I don't think so.  This might be a FP PR for me -- I'll have to go back and check.  No shoulder pain, which you may recall has always been my FP nemesis.  Ring finger on the ring.  That's a lot of weight.

Bench 2x15 @70%: these were really freakin' tough after the FP.  Weight wasn't important. 

Pull-ups, widest grip, weighted, fat grip, 3x12: used my Ironmind belt and some plate weight and cranked these out.  Just felt fantastic.  These were supposed to be lat pulldowns, but I don't have the plate-loaded cable machine yet.  Ought to just weld one up, but finding a stainless slide is not trivial.  Anyone knows where to find one, please let me know.

Band press-downs, average band (elitefts, old school) x100: a bitch, in a word.  Triceps are pretty done by this point, so I was whining like a kid by the time I hit 100.

DB shrugs, 40kg DBs, 3x15: slow and squeeze at the top, no bobbing.  Wow.

Military press, wide grip (outside the ring), 3x12: wimp weight -- it's all I had.  Ground them out.  Right shoulder barked a little, but not badly.  Did these seated with seat at 80 degrees.

I'm cooked.  Loving this.  Triceps are screaming, everything is pumped tight.  Time to eat.

Next is speed squats.  Thanks for checking in.

Monday, November 12, 2012

training 11.12.2012

A new beginning today.  Since I have had to suspend work with Big Mike T for a while, I asked Brandon Lilly if I could get in on his newest group of Cube Method guinea pigs and he was gracious enough to accept.  So today is the beginning of ten weeks of something I love -- self-experimentation -- using the method of someone who has experienced what could be considered an explosive renaissance in powerlifting of late.  In other words, it seems to work, at least for Brandon.  So I'm going to try to see how it translates to an old fart like me.

Used B-Ala/creatine mix to start; no extra caffeine.  No food in several hours, since 1# of chicken at lunch with a salad and a ton of bacon.  Yup.  Used knee sleeves (not wraps) and loose briefs with a Spud DL belt to prevent dropping my briefs.

Today is DL reps day, day 1 of week 1.

DL, sumo, 3x3 @80%: 275kg -- harder than expected, probably from a month of not doing heavy DLs

DL from 4" blocks, 2x3 @85%: 285kg -- felt good

SSB Olympic squats, glutes to calves, 3x8 @55% of squat max: 180kg -- sucked wind badly

GHR 4x10: my GHR is inbound, so I did SLDL to a stretch with 100kg; back was barking a little at this point

Back Raise x50: this was polish -- my back is officially toast.

Knees were barking walking up and down the stairs at the office today, but didn't feel them at all in the rumpus room.  Ran the heater to start until the sweat was pouring; felt a little like high school wrestling practice at that point.

Next is bench max.  Off to eat -- stay tuned.  Feel free to ask questions; I think I understand enough to answer at this point and can always involve BL if not.


Sunday, November 11, 2012

training 11.11.2012

Gorgeous day today, though quite cool for around here.  Actually ran the heater in the rumpus room today, primarily because I wanted to get a good sweat on.  I did.

Started with a fair amount of dynamic work and regular bar work.  Took B-Ala/creatine mix prior to and strictly water during.

Nothing more than wrist support today.

Competition bench x4@8.5: same as last 3x8.5.  Felt good about that.
Bench + chains x4@8.5: precious little.  Think I was a little toasty from the previous sets.  Changed grips up to get as many fatigue sets as possible.  Ultra-wide was strongest, which was a little surprising, actually.
Squats x10: light weight, heels on a plate with toes out a good 30 degrees, glutes to calves.  Did a lot.  Going to get back to heavy squats very soon and will likely continue to do bodybuilding squats on the side for added size.  Actually given some thought to a Sheiko squat cycle, but not sure.  I'll have to think about it.

Hope everyone had a great weekend.  Be safe and buy extra ammo.

Thursday, November 8, 2012

training 11.8.2012

Another day in the rumpus room.  Started off chilly, but got a good sweat on in a hurry.

B-Ala/creatine mix, nothing else in me but my lunch and snack.  Wrist support and a sweatshirt.

Seated DB shoulder Press with the fat DBs loaded to 65kg, sets of 10

in a superset with...

Weighted wide-grip pull-ups with 75kg between my legs, sets of 10

Tried some belt squats but kept riding my knees forward over my feet, so I decided not to hurt myself and instead moved on.

Did a bunch of direct neck work with one of those head-harness doo-hickeys

in a superset with

Partial squats -- bottom half -- with heels on a plate and a lot of weight.  No support of any kind, dropped to heels slowly enough to maintain control and squatted to just beyond parallel.  Sets of 20.

I love this kind of stuff for a little while; it's nice to hit things I wouldn't normally.  My next program will have to include some of these things as distractions to maintain focus and fight boredom.

Plus, even though my neck is bigger than it has ever been, someone I hadn't seen in years recently reminisced about when my neck used to be so much bigger.  Makes me wonder what changed to give them that impression.

Thanks for checking in.

Wednesday, November 7, 2012

training 11.7.2012

B-Ala/creatine mix, wrist support only except where otherwise noted.

Dynamic warm-up and a bunch of bar work.  Going to undertake a specific shoulder program to build up, particularly because I will likely be back to throwing a baseball hard in a few months and need some shoulder girdle stability.

2-board bench x4@8.5:  hit a ton - as much as I've ever done with a 2-bd.  Felt great.  Was seriously pissed off by my boss in mid-session, which might have helped. 

Threw on my loosest shirt and cranked out a bunch more sets with the 2-bd.  Very happy with the way it felt, the groove, everything.

Incline (45 degrees) x12@9: Again, a ton.  Reached 150 kilos for a dozen, though the last set was a serious grind and I did not bother to lock out all the reps.  Full ROM down, though, and stayed tight.  Again, very happy about this.  Triceps are entirely cooked now.

Was going to do some belt squats, but decided to do them tomorrow.  I know I won't train Friday, so it will be good to do some things tomorrow.  These days, this is mental health time.

Also eating much heavier -- experimenting here.  Still on CBL and have been hitting a pound of meat each meal (which is more than my usual has been) several times a day.  My veggie intake is pathetic -- too much effort for too little perceived gain.  I down them in the evening more than during the day in the office.  Besides, they just take up room.  Been keeping the carbs pretty clean at night, though have hit some Halloween candy pretty hard the last couple of nights.

Speaking of which, I don't know about you guys, but we hardly had any kids this year.  We usually average about 10 pounds of candy handed out, and I doubt I gave away 3 this year.  Almost no one showed.

Anyway, thanks for checking in.  Take care.

Tuesday, November 6, 2012

training 11.6.2012

Had to split time with training the boy, but got some concerted work in.

Warmed up under the bar.  Wore loose briefs and knee sleeves.  Used B-Ala/creatine mix.

Squat x2@8  lifted a ton and did five sets of two reps.  Feel good about it.

Kroc rows, Arnold press, power snatches by the bushel-full. 

I'm tired in several ways.

Sunday, November 4, 2012

training 11.4.2012

Hot day today for November in Sandy Eggo.  Must be a slight Santa Ana, because it's mid-80s and very little breeze.

Started with Craze (probably too much) and B-Ala/creatine mix.  Did some dynamic work to warm up; used loose briefs for squats and my shortest EFS wrist wraps (18", I think).

Box squat + chain x3@8.5: reached same as 10/23, which was no box.  Surprised me, as I worked up slowly.  60% of my eventual total felt really heavy, but that passed.  Odd.  I'll take it.  These were more like a RPE=9.

Incline + chain x6@9: started off with the seat at 80 degrees and worked it out, then dropped the seat to 45 degrees and worked that out.  More weight (maybe 10% more) at 45 degrees, which is no surprise.  Shoulders and elbows felt fine.  Triceps are cooked.

Kroc rows x15 for several sets using the fat DB with 110# on it.  Caught myself cheating in the second set -- was pulling it up in a sort of curl with minimal scapular retraction -- and fixed it for ongoing sets.

Threw on my Ironmind squat/dip belt and did belt squats with my Ironmind plate loading pin.  Loaded 120kg and did sets of 20 because I wanted to.  Felt good -- think I'll make these a filler staple, particularly on pull-up days.  Once you got the belt on, might as well make good use of it.

Wife gets back tomorrow, which is good.  My world isn't quite right when she's away, even though I get a lot more done.  She's my kind of distraction.

Time to de-stink and eat.  Have a great week all.

Saturday, November 3, 2012

training 11.3.2012

Back at it.  Pretty much over the crud, back from the road, ready to get at it.

No support wear today.  Started with Craze and B-Ala/creatine mix.  Did dynamic shoulder warm-up work.

Essentially restarting the last phase of my work with Mike T, back to May 9th.

2-count bench x3@8 + fatigue
2-count DL x3@8 + fatigue
JM Press

Shoulders felt fine, right pec didn't bark at all.  Everything was good.  Moved a lot of weight -- considerably more than I expected to.  Very happy with the day and had to purposefully stop, as I really wanted to do some power cleans and shoulder work.  I'll do that tomorrow, as adding stuff to work sets tends to limit progress.  Gotta know when enough is enough, and it doesn't have to be when you're totally cooked.

Feel good, though some of that may be the Craze.  Had a decent trip this week, but came home to an empty home -- my wife is in Virginia for a conference.  So, I'll go see Looper tonight, since it's one she has no desire to see.

Still tightening the belt stringently, but haven't killed cable yet.  Yet.  Everything else is going, including the motorcycle and probably the '75 Blazer too.  Told my boy that we'd get another project, and he surprisingly was very upbeat about it. 

In the meantime, came home from travel this week with commitments for some significant revenue.  I say commitments because nothing is real until I see a check, but I think they will all bear fruit.  That will make life a little easier, particularly since one might mean a great deal of money.  I feel a sense of urgency given the election, as I believe we will have a short time before a serious swoon regardless of the outcome.  Medicare/Medicaid and Social Security eat more than the country receives in tax revenue, and defense eats 700B a year.  Doesn't matter what we do; without cuts, we're going down.  And politicians' appetite for spending your money is insatiable.

Nevertheless, vote Tuesday or shut up.

Thanks for humoring me, guys.

Wednesday, October 31, 2012


Rather than bore you with all of what I did yesterday, a couple of anecdotes that stand out for me:

First, I did heavy two-board and three-board work, which in and of itself isn't particularly notable.  My right pec has felt for the last two training sessions like it's about to tear; I think I need to get after it with a lacrosse ball.  The interesting thing is that I've been thinking about serious soft tissue work for my shoulders, specifically pecs, for a couple of weeks now without acting.  Take-home: listen to your body and act accordingly.

Second, I was training the boy yesterday and had him doing pull-up and chin-up variations.  I decided that it had been too long, so I suited up with my Ironmind belt and did weighted pull-ups with a wide grip.  To get to the point, without having done any direct pull-up work in well over a year, my pull-up strength is greater than it has ever been.  Much better.  Enough that I am curious to try a 3rm or 1rm weighted, just to see what I can do.  Take-home: most work has other benefits, so don't stress too much about the assistance work you aren't doing -- just keep on with working on weaknesses and the big stuff.

Hope you all have a great day.  I will be traveling again tomorrow and Friday, but I will hit it hard this weekend.

Tuesday, October 30, 2012


I am not dead and I have been training.  I will log the training once I get around to it; between being sick and travel (and traveling again this week), it needs to fester a bit before becoming worthy of relating.

In other words, I'm somewhat dabbling in assistance work, shoulder girdle strengthening, and associated things.  I will get back to lifting in the usual style very soon.

In the meantime, work is just as stressful for me as it likely is for you, my wife caught my cold and is miserable (and she's leaving town this week too), and there's an election coming up.  So my financial and political writing has taken a bit more time in the past couple of weeks than my strength writing.

I need about two days and a kick in the seat of the pants to get a bunch of things done that, well, need doing.  Isn't that always the way?  And I spend way too much time envying guys like Eric Cressey for having a really nice gym and knowing what they are doing, allowing them the opportunity to do what they love and train regularly in their own place.  Wouldn't that be great?  Any of you wants to start a business, let me know; I've incorporated and sold three businesses of my own and run several others, including publicly traded companies.  Happy to send you my resume if it translates to something good.

Enough rambling.  Get back to work.

Thursday, October 25, 2012

training 10.25.2012

Still sick and feeling it.  Not up to writing much now -- maybe more later.

Bench + chains x3@8.5, did a bunch of reps at 70% for polish
Lunges, did a bunch of front squats to the ground with heels on a plate
Incline x6@9, did a few sets of 9 reps for polish at the end

Right shoulder wasn't happy, has been barking at simple movement for about a week or two.  Not horrible, but occasional pain deep in the joint capsule.  Certainly not anything good, but so what?

Hope everyone else is good.  Off to snot on myself.  Ugh.

Tuesday, October 23, 2012

training 10.23.2012

Bad cold, trained anyway.  Not optimal.  (Where have I heard that?)

Dynamic work, B-Ala/creatine, a little Craze to keep moving.  Coughing a lot.

Squat +chains x3@8.5 + -0%

2-count bench x3@8.5 + -0%

DL +chains x3@8.5 + -0%

Honestly, after a week off and a crap cold, the weights don't really matter.  Squat was light (felt heavy) and a full 9, bench was right on prediction and the fatigue set was a full 9.5, and DL was right on.  So, all in all, I did better than expected.  It was just to get a sweat on, anyway.

Work up to 1RM at the end of the week.  Hope I'm done coughing by then.

You can't buy cold medicine in Cali (the US?) without an ID (had to show mine today with a mostly bald, grey head), but you can vote, because requiring an ID to vote would be racist.  Who knew Safeway and CVS and every other place that sells aspirin was racist?  Guys, if that makes sense to you, you've been sucking on too much cold medicine.  Vote in November, regardless of what you believe.


Saturday, October 13, 2012

training 10.12.2012

B-Ala/creatine mix, some dynamic low-end work, and less than one scoop Craze.

2" deficit DL x2@9 + -5%: 275kg; failed first time I tried 275 kilos -- didn't break the ground by more than an inch.  Returned a minute later and ground it out.  Easily a 9.5, but I got it.

3-count bench x2@9 + -5%: 225kg; this was not progress.  Right shoulder was balky -- hurt sharply deep for just a moment.  Given my pitching history, it's like something like a meniscus flap that re-seats but hurts when it's up.  either way, I'm sure it parked itself in the back of my mind.  225 kilos was a grind.

Pendlay rows x5@9 + -5%: got these done and did some chest-supported rows after, high rep.

Haven't eaten nearly enough in the last 24 hours.  I will do what I can to make up for it tonight, you can be sure.  I really want to get this sorted, because I feel like I'm holding myself back.
Traveling this week.  I may train tomorrow if the DL didn't hurt my back, but otherwise won't be logging until 10/22 at least.

Wednesday, October 10, 2012

training 10.10.2012

B-Ala/creatine mix, dynamic shoulder work, no support.

comp bench x4@9.5 + -5%: 240kg; this was really hard

pin squat +chain x2@9 + -5%: 305kg plus all my chains; one link on the ground at the top

JM Press x5@9 + -5%: did them and added some incline bench @45 degrees, just for polish

Might have had another small jump on the squats -- maybe 5 more kilos?  They were surprisingly easy over the last little bit, but getting the bar off the pins sucked.

One of the bigger deals I've been working on fell through today.  Would have pretty much made my year, so I'm very disappointed.  Puts some considerable strain on me to bring in revenue from the other monster I have cooking.  I remain hopeful, but will have to get a bit more aggressive.  Otherwise, I could be looking for a job by the end of the year.  In this economy, that's not comforting, but I'm sure many of you are dealing with worse.

I'm tired.

Thanks for checking in.

Monday, October 8, 2012

training 10.8.2012

Went ahead and trained today knowing I can't tomorrow.  I should have waited.

Dynamic work, B-Ala/creatine mix, wrist support.

DL x4@9.5 + -5%: 270kg; felt okay, tried another 10kg and failed miserably on the first rep

Bench +chain x3@8.5 + -5%: 215kg; never felt good.  Went up 5kg per side and failed on the second rep

SSB squat x4@9 + -5%: got them done, did some front squats for quad polish

Slept incredibly hard last night and dragged all day.  Next time.

I had some visitors to the blog from a bodybuilding site everyone would know, and so I followed the link that sent them here to see what started it.  The comments from the originating thread (on the BB site) convinced me of why the more time I spend with people, the more I like my dogs.  We can all be turds in the punchbowl from time to time, but whatever happened to basic politeness and etiquette?  This Southern boy doesn't get it.  Whatever the case, I log so I can track my progress and work -- I have amassed a fair amount of data about my own experiment.  I officially and publicly hereby say that I appreciate you all for not filling my site with the kind of crap the bro-tocracy spams these other sites with.  Talk is cheap, people.  As my mother would say, say something meaningful and uplifting or keep your mouth shut.  Seriously, thank you, folks.  Always feel free to comment, please, and even critique.  But value other people, even when they may not deserve it.  That's called grace. 

I can't lift tomorrow because I'm cooking dinner for several hundred soldiers -- people who needed a job and for whatever reason chose one that not only could cost them their lives or limbs, but also one that makes it possible for us to say anything we darn well please.  Bless them.  I'm going to do something for them for once.  I encourage you to do the same.  Either way, it will be at least Wednesday before you hear from me again.  I suspect that's a relief.

Take care.

Sunday, October 7, 2012

training 10.7.2012

Warm day here again.  Beautiful.

B-Ala/creatine mix, a couple of protein gels, and straight to it.  A fair amount of dynamic work to warm up.  Used belt, knee sleeves, elbow sleeves, and wrist support.

Squat x4@9.5 + -5%: 325kg, saw stars, talked with my shoes a bit.  Very tough.

2-count bench +chain x2@9 + -5%: 220kg; left elbow still barking, but this was a significant gain
Floor press x5@9 + -5%: left elbow was okay with these, but left shoulder barked.  Still burned my triceps, so was good with it.

Squats take forever with all the sets to work weight.  I'm a bit worn by the time the bench came around.

Bench went very well -- was very pleased with this.

To all of you that wrote about the finances whining I let loose yesterday, thanks.  As I told Bob, I'm not in any trouble, but I am preparing as if I were.  If everything comes together, even then at least I will be in solid shape.  I'm just ill prepared for any disasters right now, and the car addition equates to greater exposure.  It's just the prudent thing to do.

Anyway, hope all have a great start to the week.

Saturday, October 6, 2012

training 10.6.2012

A lot going on right now -- some good, some not so good.  But a lot, so still distracted.

Craze + B-Ala/creatine.  Felt great.  Lots of dynamic work to warm up shoulders, and a little for hips, glutes, and legs.  Need more for low back before days like this, as my back has been a little tender for a week now.

2" deficit DL x4@9 + -10%: 270kg -- same as 9/29 when 2@9, so very happy with this.  Weight came up fast.

3-count bench x4@9 + -10%: 225kg.  Couldn't crack 500#.  This was hard, and the last set was closer to a 9.5 or 10.  Don't think I had another rep and pretty much ground out what I did.

GM x7@9 + -10%: Got them done.  Did some rack pulls with chains and some front squats just for polish, low weight.  Didn't have much, as my low back was barking pretty hard at this point.

After deadlifting, pretty much everything was cramping.  It all calmed down before benching, which was merciful.
Tough day.

Had to buy a car.  Pretty much had to, as the old one was 15 years old, had close to 200k on it, and was starting to have not-so-small things go wrong on it.  I feel guilty over spending the money on the car, but it has forced us to entirely revamp our budget, which is very much welcome.  It's actually been a great, liberating experience. 

Unfortunately it also means I am going to have to sell some stuff.  Between California (the land of fruits and nuts) and the direction of the federal government these days, I have no faith that the economy is going to go anywhere but farther down.  Chance favors the prepared mind, so I'm preparing by simplifying massively.  That will mean the motorcycle and Blazer are going to be sold, along with practically everything else that doesn't have a pulse.  It also means that I'm likely going to have to discontinue my coaching from Big Mike Tuchscherer, which is a crying shame -- things are going very well right now on that front.  It doesn't mean I won't be back, and the next big deal I close will change that outlook entirely I'm sure.  But for now, the prudent thing is to kill cable, coaching, and pretty much everything I can live without.  Sounds kind of crazy when writing it down, but it makes sense when you put it on paper.  Guess I better close that big deal.  Besides, if I don't close the deals, I'll probably be looking for a job along with some 25 million other Americans.

Anyway, enough editorializing.  Thanks for checking in.

Thursday, October 4, 2012

training 10.4.2012

Late start.  B-Ala/creatine and nothing else.  Belt with squats.

Cut back on my caffeine today by half to manage anxiety.  I wasn't anxious, but I was yawning all afternoon too.  Didn't seem to hurt my training much, I guess.

No real dynamic work, which was stupid.  Went at the warm-up sets.

comp bench x2@9 + -10%: 245kg, no complete fatigue sets; excuses below

pin squat +chains x4@9 + -10%: 300kg, several fatigue sets

JM press x7@9 + -10%: climbed until I ran out of gas.  Don't care what the poundage was.  Left elbow aches now.

I decided I need to break in a set of elbow sleeves I've had forever that, even though they are XXL, are way too tight.  Honestly, they squeeze so hard my biceps and triceps hurt.  By the time I ripped them off, which was a couple of sets before the work set, I was seriously tired.  I started very strong and have no doubt I had more than 245 kilos.  Next time.

I did a few front squats and skull-crushers at the end for polish. 

Also, I'm loving having the extra chains, and the new hangers make using all my chains a lot easier.

Take care.

Tuesday, October 2, 2012

training 10.2.2012

Started with B-Ala/creatine and sweating like a pig.

DL x2@9 + -10%: 275kg + some sets.  Worked with the hex/trap bar again; will go back to a DL bar next time

bench +chain x2@9 + -10%: 215kg plus all my chains.  Last rep was a legit 9 or 9.5.  Elbows ached.

SSB squat x5@9 + -10%: same weight as last time with the SSB.  Low back was pretty tender by this point.

Elbows still ache.

Sorry this is about as interesting as watching grass grow, but thanks for checking in.

Monday, October 1, 2012

training 10.1.2012

Started with B-Ala/creatine mix.  Was a little distracted because my boy was training with me, though doing different exercises.  I had to keep an eye on him while he did his thing, and it kept me from being entirely focused.

Knee sleeves, elbow sleeves, wrist support.

Squat x2@9 + -10%: 320kg plus a few -- felt great, might have had more

2-count bench +chain x4@9 + -10%: 200kg and several fatigue sets; bought more chain over the weekend, so this was significant.

Elbows-out extensions x7@9 + -10%: didn't get them done because of the distraction and time.  I will make them up tomorrow with assistance work.  Triceps are a little tired today anyway due to yesterday's work (unlogged here, but at my other blog).

Feel really good about this, regardless of the numbers.  Felt strong and moved up quickly -- big jumps today.  Getting stronger.  Squat PR is going down next day to work up.

I've been struggling with some anxiety the last few days -- work, money, the usual.  I'm surprised it didn't have greater effect on numbers today.  I'm likely to buy a car tomorrow and it will overextend me a bit, so I will have to make room in the monthly expenses.   That's the way it goes.  I haven't had a car note in many, many years -- I usually just write a check.  So I'm dealing with a kind of odd guilt over the idea of doing it.  Maybe I should just buy a truck that will get me around, or a Civic, or something equally mundane.  Probably should, but probably won't.

Anyway, thanks for checking in.

Sunday, September 30, 2012

accessory work 9.30.2012

Hot day here -- very still.

1 scoop of craze, B-Ala/creatine mix, and got to it.

Hang snatch
Narrow grip incline -- hands way inside the ring
Curls for vanity

Did the incline DC style and then repped out with lots of chains.

Did the rest high-rep and did lots.  Sweating like a pig, but I need it.

Hang tough and keep plugging.

Saturday, September 29, 2012

training 9.29.2012

Warm day today.  Spent the entire morning helping with my wife's company picnic, so was schlepping in the wind and sun all morning.

Did a bunch of dynamic work to warm-up.  Used 1 scoop Craze and B-Ala/creatine mix.  Didn't feel it at all after a carb-fest for lunch.  In fact, wanted a nap.  Had to move or go sluggo, so I moved.

2" deficit DL x2@9 + -5%: 270kg; used the trap bar, so pulled conventional (I almost never do) and felt surprisingly good.  Might have had some more.  Did a bunch of fatigue sets.

3-count bench x2@9 + -5%: 240kg.  These were tough, and the work set was a solid 10.  First rep was a grind and the second was all I had.  First time doing 3ct bench, and I like it.  My triceps are cooked, though.

Good mornings x5@9: didn't do them.  Low-back is still a little tender, so I will do them tomorrow with a bunch of assistance work while torturing the boy.  He's sore as snot today.

Found a local guy selling fitness equipment for great prices.  Went by his warehouse to check out his stuff, and it's more than solid -- it's a great deal.  Essentially it's unbranded kit, all top notch.  Bought some bars and monster chains.  Will definitely go back for more.  He has several things I want/border on need, including an econo-Prowler knock-off that's build like a tank.  Check it out.

Time to eat.  Bodyweight is holding steady, but I'm getting stronger.  Can't tell if I'm jiggling less, but probably am.

Thoughts and prayers are out to you, Bob.  We're with you, brother, in spirit if not body.

Thursday, September 27, 2012

training 9.27.2012

Can't believe October is here.  This is nuts.

Started with B-Ala/creatine.  Used knee and elbow sleeves.

Comp bench x3@8.5 + -5%: 235kg.  Maybe had more, but was fine with it.

Squat off pins (Anderson style) +chains x2@9: 320kg.  Felt heavy, but came up very fast.  Took these in big jumps, so didn't have a whole lot of time under tension before reaching work sets.

Push press x5@9 + -5%: Moved a lot of weight.  It's tough for me to do PPs without overextending my lower back.  Not a big fan.

Did some incline presses and vanity curls between push press sets.

Back was sore going in -- tender low after the heavy GMs a couple of days ago.  Surprised things went so well.  Moving an awful lot of weight on the squats, thinking backing off might be smart.  But it keeps going up.

Work is wearing me down -- need the training to maintain mental health.  Might just have to move east and start a company with the Helltown boy.

Hold fast.

Wednesday, September 26, 2012

training 9.25.2012

No time to chat, I'm afraid.

Dynamic work, B-Ala/creatine, elbow sleeves.

Deadlift x3@8.5 + -5%: 265kg; might have had more but was distracted

Bench +chain x3@8.5 + -5%: 205kg plus a bunch of chains.  Last work set was a legit 9.

Good morning x4@9 + -5%: a lot.  In fact, I was surprised by how much I moved, given how tired my lower back was.

Was helping my stepson through his training, so I was a little distracted.

Have a great day.

Sunday, September 23, 2012

training 9.23.2012

Did a bunch of assistance work yesterday and am tired after three days straight.  My triceps were entirely cooked over the last two days, so I didn't expect a whole lot from benching today.

Started with dynamic work, B-Ala/creatine, and a bunch of caffeine.  Used loose briefs for the heaviest squats, belt (I always wear a belt once the weight passes 550# -- call it a mental block), and knee and elbow sleeves (bench).

Squat x3@8.5 + -5%: 315kg.  Not much progress here.  This was more like a 9 on the final rep, I think.  Seriously thought I was going to pass out for a moment.

2-count bench +chain x2@9 + -5%: 210kg plus all my chain.  Felt pretty good -- this is progress.  Go figure.

Elbow-out exts x5@9 + -5%: a bunch.  I think I like narrow-grip bench better.  I need a plate-loaded cable pulldown for triceps pushdowns.

Hope all have a great week.

Saturday, September 22, 2012

training 9.22.2012

Warm morning.  Still pretty humid, and bit overcast with very high clouds.  Makes it pretty hazy.

B-Ala/creatine and a scoop of Craze to start.  I might shift back to Spike for a while -- maybe until I down my Spike stash -- just to desensitize to Craze a bit.  Yesterday's scoops really jazzed me up, which was great, but I realize that it was likely just from having been off for five days.

Today is accessory/neglected work day.  Dynamic work to warm up shoulders.

Thrusters x8: started with the stones and moved to a loaded bar.  Closed with 2 sets of 8 with 178kg on a curling bar.  Freakin' hurt.  Might have to put a foamy around the bar or risk getting serious sand in my shorts.  Not sure how folks get up this high in weight without whining.  Guess I already have sand in my shorts.  Puss-boy.

Rows x12: did 5 sets with a whole lot of weight, superset with
Incline x15: also did 5 sets with a whole lot of weight; last set, repped out with 165lbs

Triceps were screaming at this point.  Every set of the rows, the last rep was ground-out, but I never felt them in my traps like I was feeling the incline in my triceps.  Had index finger on the ring for incline and outside the ring for the rows.

Hang snatch: very little weight at this point, just trying to smoothly get the weight overhead for sets of 8 or 10.  Something like that.  At this point, my triceps were so cooked I was seriously humping the weight to get it up.

I did some ATG squats, no weight, with scapular abduction.  Wanted to work in Zerchers or front squats.  I'll do them tomorrow.

Sucked wind hard again today.  Thinking of buying a prowler-like sled; local guy has them, which would save me a mint in shipping.  Also need a trap bar, another 1500# oly bar, and about $1000 of other stuff.  Doesn't everyone?  If wishes were horses...

Have a safe weekend.

Friday, September 21, 2012

training 9.21.2012

Been out all week in Minneapolis (which was gorgeous) and caught a cold, which I'm still fighting.

I had no idea St. Paul was such a nice little town.  I liked it.  Made me nostalgic for the Southeast, with the autumnal snap to the air and trees with actual leaves (instead of fronds).  It was nice.

Still pretty warm here and a lot more humid than usual.

Dynamic warm-up for both squat and shoulders.  B-Ala+creatine mix + a fair amount of Craze.

Pin squat +chain x4@8.5: 315kg incl. chains, estimated.  True RPE=8.  I had more, but was seeing stars pretty badly, so moved on.  This felt like a big jump, even though the numbers don't reflect it.  I felt very strong.

2-count bench +chain x4@8.5: 200kg not incl chain.  Again, felt like a big jump.  True RPE=9.

Snatch grip SLDL x8@9: Did a bunch and did Zercher squats with the weight between sets.  Even did a couple of sets of hanging snatches with the lower weights.

Was sucking wind badly today, but felt great.  Maybe I should catch colds and travel more often.  Or not.

Finished my CPR course last weekend and am now officially certified as a CFT.  Given what I saw and learned to get the CFT, I'd say that makes me dangerous.  It also explains why so many personal trainers are hacks.  At least I can fall back on something if everything else fell apart.

The boy is already deadlifting 125% of bodyweight with good form, which pleases me.  He needs some serious flexibility work and a lot of work on squatting form.  But he's coming along, and he's working hard.  I'm proud of him.

Have a great Friday, all.

Sunday, September 16, 2012

training 9.16.2012

Started with B-Ala/creatine mix and a scoop of Craze.  Dynamic work, wrist compression.  No support gear.

Rope/chain drags with 250# for 30 feet, did a bunch

Front squats, very narrow stance, all the way to ankles.  Stopped short of locking out by a couple of inches, maintained tension, did sets of 10 with a couple hundred pounds.  These are always humbling.

Hang snatch to overhead, one wheel on the bar, sets of 8 to work traps.

Still very warm here, though nothing like yesterday.

Heading to St. Paul, Minn tomorrow for the week.  Hope everyone has a nice week.

Saturday, September 15, 2012

training 09.15.2012

Very hot today.  97 in Solana Beach -- I live a mile from an ocean that only spends a couple of days a year over 70 degrees.  It's hot for around here.

Started with Craze + B-Ala/creatine mix.  Had a 4 hour CPR training this morning, so not enough calories prior to lifting.

DL x3@9 + -5%: 270kg.  Heavy, but managed same as a few days ago.

SSB squat x3@9 + -5%: 200kg.  Pitched forward on last two reps; maybe have had another 5kg, but wasn't going to risk hurting myself.

Lunges x5@9 + -5%: Got it done.  Will do hip thrusters tomorrow with some rows and shoulder work.

I'm 7 or 8 days into ketosis.  Haven't had more than 30g carbs in over a week.  Still suffering a bit from difficulty thinking, but feel okay.  Just no pop in the hot rumpus room today.  My warm-ups were very crisp, and I thought it would be a better day.  About 70 minutes in the room.

Have to travel this week to St. Paul to deliver a talk.  Hope I'm thinking more clearly by then, or it'll be an awkward trip.  Have to meet with the Feds on Tuesday and need to impress them, so... I can start eating carbs this week late in the day, but I won't be able to train at all, more than likely.

Hope all have a safe weekend.

Thursday, September 13, 2012

training 9.13.2012

Been dragging badly for several days, but feel better today.  Been carb-free for a week and adjusted quickly, I guess.

No craze, no dynamic work, no fun.  Just B-Ala/creatine and a little caffeine.

Pin press -5cm x3@9 + -5%: 260kg, felt great.  Go figure.
Pin press full ROM x3@9 +-5%: 200kg, same as last time
Incline, ring finger on ring, x6@9 +-5%: more than last time.  Felt good, but shoulders are cooked afterward.

Still making small progress.  I'm happy with that -- the gas has to run out eventually, but I like the idea of seeing how far down the road we get.

Passed my CFT exam.  All that remains is a CPR card, which I will get Saturday.  At least one thing is now off the plate.

Hope you are all doing well.  Bob, you're always in our thoughts.  Thanks for all your encouragement with this cert.

Tuesday, September 11, 2012

training 9.11.2012

In with no Craze; used B-Ala/creatine mix and a little caffeine.

Squat x3@9 + -5%: 300kg and crapped.  Felt heavy before I passed 550.

2ct DL x3@9 + -5%: 220kg and took an even bigger crap.

Snatch SLDL + -5%: think I hit 175kg.

Nothing working today.  Just a bad day.  Didn't make most recent 4x weights.  Been on less than 30g carbs for several days, so maybe that's the deal.

Just not there today.

Almost finished with my final for the CFT cert.  Had to write two programs for case studies; it took hours.  I heard Eric Cressey once say he cranks them out at 15 minutes per -- that's stunning.  Maybe he's taking 15 minutes per week, in which case I can believe it.  It is incredibly involved, when taking in toto.  I can't even imagine how they will grade it, what they are looking for.  It's worth the bulk of the grade, too, so I'm keeping my fingers crossed.

Anyway, CPR training is this weekend.  Once I get the exam turned in and complete the CPR course, I'm done.

Hope you are all well.

Sunday, September 9, 2012

training 9.9.2012

Used B-Ala/creatine mix and 2 scoops of Craze more than an hour before start.  By training time, it was urgent.  If you don't know what I mean, go buy some and find out.  It's something like a panic attack without any unpleasantness.  Not sure how else to say it, and I'm pretty sure that won't become their marketing slogan.

No dynamic work today; just got to it.

Comp bench x3@9 + -5%: 240kg plus one; RPE=9.5

Bench +chain x3@9 + -5%: 200kg plus all the chains, plus one; rpe legit 9

DB extensions x6@9 + -5%: bunch of weight.  These felt good for some reason.

Threw on my loose shirt and did some extra; closed with repping out narrow-grip with 100kg.  Triceps are toast.

I think yesterday's shoulder and upper back work hurt today's performance a bit.  It took 40 minutes to get through the comp benching.  Lots and lots of sets today, when all is said and done.  The extensions alone were something on the order of ten sets to get up to work weight.  Probably need to fix that.

Got some crap video of 2-ct DL I took yesterday with a Canon point/shoot to illustrate my technique.  Will post to UT and link here.

For my Cali contingent, Amazon starts charging sales tax for California residents on 9/15, so you might want to buy before then.

On the CFT front, I've finished all my units and quizzes -- all that remains is the final.  I will get to it this afternoon and hope to be done with everything but the CPR card today.  CPR is next Saturday.

Have a good week, all.

Saturday, September 8, 2012

Accessory work

Just making a note of having done accessory work today.  Not sore anywhere, everything seems to be okay.  Left knee is a little unhappy still -- sharp pain like something is floating around in there, but nothing bad.  Just grabs when I slightly hyper-extend it.

Did a lot of rows.  Some reverse band, some straight, some low.  Did a bunch of shoulder work too, mostly direct lateral/medial work.

Took a really bad video of my paused DL for Mike since he's giving me grief.  Had to use a Canon point/shoot and will have to tweak the edit a little so it'll be usable.  My legs look like toothpicks, which they pretty much are.  Strong toothpicks.

Alone this weekend.  Wasted some time watching football today, though not much.  Am more than halfway through the units for the CFT and will finish the units, quizzes, and am hopeful to put down the final exam tomorrow.  Not sure what that holds, because they only reveal it after you have finished 66% of the quizzes.  I'm still a little short, but hope to get there by bedtime.

Watched Headhunters last night, a Norwegian/German film that is well worth watching.

Work hard, all.  Later.

Friday, September 7, 2012

training 9.7.2012

Hot, humid, and I was very hungry going in.  No dynamic work, wore knee sleeves -- knees have been giving me grief all day.  Getting old.

Used B-Ala/creatine mix and a bunch of DS Craze.  Definitely alert, if nothing else.

DL x4@9 + -9%: 270kg plus one; felt really good

SSB squat x4@9 + -9%: 205kg plus one; felt really not so good

Lunges x6@9 + -9%: a bunch; knees don't like lunges right now, so going to do some hip thrusts under a bar tomorrow.

DL @9 was more than I've pulled any day but max day.  Feel good about that, despite SSB ugliness today.  Getting closer to work sets being over that magic 600# barrier.

Watched clock today; it was 45 minutes before I hit work sets on the DL.  That puts me in the room way too long -- after 75 minutes, free test starts to drop.  Us old guys can't afford that.  With the weight I move, I have to decide whether I can handle less warm up and bigger jumps.  Also, it means the final movement suffers because I'm pretty well gassed by that point.  At least the second and third movements require less warm up.

Maybe along those lines, I'm just flat worn down.  I will have to travel for business in two weeks, so I will have a forced deload for four days or so.  Might actually do me some good.

The boy is doing great work.  Really proud of him.  I'm all alone this weekend, so I will pound through the CFT material.  With any luck, I will finish all the quizzes and final by Sunday night.  I hope.  33 units total and I've finished 6, so I think I can do it.  CPR exam is next weekend.  Not sure if I have case studies and essays to do or not, as I haven't seen mention of them yet.  We'll see.  I will know better by Sunday night whether I think I will make the deadline imposed by the school district.

Next step is to make sure the boy can handle the movements to compete.  Suddenly three months seems like no time at all.  It's taken me 20 years to get merely decent.

Thanks for checking in.

Thursday, September 6, 2012

training 9.6.2012

Still very warm and humid here.  Typical gorgeous day, if hot.

Started with B-Ala/creatine mix. No dynamic work.  Wore wrist support for most of it.

Pin press full ROM - 5cm + -9%: 255kg plus one

Pin press full ROM + -9%: 200kg plus one

Incline, ring finger on ring + -9%: 150kg, failed on 155kg and the fatigue set

Hadn't intended to even try 255, but was distracted when I put the last plates on and didn't notice their size.  Wondered why it hurt so bad, and it was all of a 10.

After the full ROM pin presses, threw on a bench shirt and worked on touching.  Couldn't get it off by myself without Mike's videos.  I suspect this had a lot to do with incline sucking.

Triceps are cooked.  Going to add more rowing and shoulder work on assistance/neglected days.

Took my wife to see The Fixx last night at Anthology.  If you live here or ever visit, go see someone there.  Have dinner (at least drinks and dessert) and enjoy yourself.  Great place to see music.

Anyway, the entire crowd was within five years of us -- all around 50, I'd say -- to see a band of 50-something play music we haven't heard in 30 years.  It was awesome, and so were they.  They were honestly fantastic.  If you get a chance, go see them.

On my own this weekend, so it'll be devoted to getting certified.  Nose down, only breaks to eat and train.  Hope everyone has a great Friday tomorrow, and thanks for checking in.

Tuesday, September 4, 2012

training 9.4.2012

Not a good day.  Dragging, hot, been sweating all day.  Sorry to whine.

Started with B-Ala/creatine and dynamic work.

Squat x4@9 + -9%: 315kg, but felt awful.  Depth was good, though.  Plus one.  Every bit a 9.

2count DL x4@9 + -9%: 230kg plus one; miserable

SLDL x8@9 + -9%: bunch of weight until I couldn't do any more.

Done.  Off to eat and collapse.  For those that follow both log locations, sorry this is so weak.

Monday, September 3, 2012

Additional blogging point

Blogger is doing some really odd things -- I can't even make entries like I used to, but had to find workarounds instead.  I hate that.  If I get too fed up or can't figure out what changed, I may move to WordPress.  If so, obviously the blog will move.  If you have thoughts, advice, or even invective and sarcasm, post a comment.

training 9.3.2012

Gorgeous holiday Monday.  Started with Craze (1+1 during), B-Ala/creat mix, dynamic shoulder warm-up.  Elbow sleeves for comp bench, Spud wrist support throughout.  Nothing but coffee otherwise.

Comp bench x4@9 + -9%: 235kg plus one @10%; main was more like 9.5.  A real grind.

Bench + chain x4@9 + -9%: 270kg plus one reverse band with ave band (chains are all used with stepson's dragging); a true RPE=9; band = -25# at top and -100# at top, more or less

Triceps extensions x8@9 + -9%: not a lot of weight -- pretty toasty by this point.  Tough to type at the moment, actually.

Great day today, really.  Upbeat, no rush, felt good, moved a lot of weight.  I'm living around 500# for bench now, which is solid.  At least I'm not intimidated by it any more.  The only problem I see is that there is so little difference between my pull and my press that they are almost indistinguishable.  We'll fix that, somehow.  Need for that GHR to hurry up and get in. 

My gains in bench are small and gradual, but I feel I am gaining -- making progress.  That's all that matters.  Will there ever be a day where we are satisfied?  I hope not.  But plateaus come -- how will I react?  There are genetic limits.  Maybe I'll play the ace card then, as Dave Tate would put it.  In the meantime, plain jane to see what I can do on my own.

Bodyweight remains steady, which is odd.  My legs and back are as big as they've ever been, from what I can tell (might be fooling myself), and I feel fat.  Just a little bloat on right now.  Not as militant about CBL as I need to be; wish I had someone I could talk with about it.  Brian Carroll would be awesome -- maybe I'll offer to pay him if he'll answer some questions about how he eats.  Smelly is too busy, from what I can tell, but looking absolutely ripped right now.  Besides, his writing is practically impossible to follow.  But CBL clearly works if you do it right. 

Apparently I am not, and I recognize that it's my own fault.  Most of it has to do with my easy boredom with the sameness of food -- I need lots of variety or I will never get enough calories down.  So I panic over caloric deficit and make it up in bad ways. 

The boy's first day was yesterday, and he's sore today.  He did great -- I'm proud of him.  He has more dragging in his immediate future, along with lunges, step-ups, and push-ups.  I suspect his triceps and glutes will be sore enough tomorrow to keep him mindful of what he's done.  I loved that when I was his age -- we'll see how he reacts.  He's happy to be a little sore today.  Just wish I had his hGH levels.

Sorry for the length.  Thanks for checking in.  Have a great holiday today.

Saturday, September 1, 2012

training 9.1.2012

Cannot believe it's already September.

Working early today -- in around 8:30.  Warm, gorgeous, humid day in Sandy Eggo.  Light breeze.  Had the fan on hard in the rumpus room.

Started after coffee with Craze (1 scoop before and another during) + B-Ala/creatine mix.  Knee sleeves, no dynamic work.  Modicum of warm-up sets.

2ct DL x3@9 + -5%: 255kg plus one.  Felt fantastic.  RPE was closer to 8.5, whereas usual 9 is closer to 10.

SSB squat x3@9 + -5%: 210kg plus one.  Slight improvement over last.  Low back was getting tired.

Lunges x5@9 + -5%: Did Zerchers instead to take it easy on my left knee, which hates lunges.  Need some form work, I guess, or to do these outside around the yard where direction and slop are less important.

Did a bunch of Kroc rows afterward, just because I need the rowing work and because I felt like it.  Liked the Zerchers.  Might throw in step-ups too, but I suck wind on those like nobody's business.  Maybe hip thrusters, which I love (even though they kill me).

Feel good about the deadlifting, frankly.  Gives me hope I may be able to break 2000 total before I die.  I think I set that as a goal when I turned 40, and I might actually make it.  The trick, as ever, is to do it in a meet; performance anxiety and meet pressure sucks the life out of me.  I am a gym queen, I guess, hoping to someday be a reformed gym queen.  We'll see.  If I can get certified within 23 days, I may compete with the boy in December.  Maybe dealing with supporting him will take the pressure off me, but I doubt it.  We'll see.  Plus, I need to get back into the gear and see what I can do supported in multi-ply.  Squatting in a suit feels so odd now, I'm not sure I could hit anything remotely close to my raw max.  Sitting back, avoiding pitching forward, just getting my butt down to deadlift in a suit -- it'll take some time.  I'm stretching out my loosest bench shirt to see what I can do there.  Any advice is welcome.

Take of yourselves, guys.  Milda, keep rowing, girl.  Bob, keep fighting; amassing information to send you, but not sure any of it is useful.  Will wait until convinced.