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.
Sunday, November 4, 2012
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.
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
Addendum
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.
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
update
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.
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.
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.
Thanks.
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.
Thanks.
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.
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.
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