Week 2, day 1, raw DL for speed
Lots of dynamic work to warm up, plus B-Ala/creatine mix. Had a good tingle on going in.
DL, 65% straight weight, conventional stance, 10x1: these were pretty easy, actually - for once they were fast
DL off 4" block, snatch grip, conventional stance, 50%, 1x20: Grip was hurting for the last two, but otherwise pretty good
Squat oly, narrow stance, about 50%, 3x8: starting to get a little tired, quads felt these
Shrugs, 3x12 with a lot
Back raise x50
Lat pulldown, 4x15 with pause at the bottom
A day late because I took the boy to get a new phone yesterday. He'd earned the dosh to pay for it himself, and he could hardly contain his excitement. Fun for a pseudo-dad.
Don't think I'll be sore from this one. We'll see.
For those keeping track of the deal I'm trying to close, we're closer. Hoping to get it inked by the end of the week.
Thanks.
Tuesday, January 29, 2013
Sunday, January 27, 2013
training 1.26.2013
Posting a day late. This was week 1, raw, squat day for speed
Been raining here for days, which I kind of like. Nothing wrong with it, and it breaks up the monotony of perfect weather. Plus it's warmer, and it hasn't translated to dripping metal in the rumpus room.
Start with the usual B-Ala/creatine mix and a lot of dynamic work. My left knee was barking a bit, so I slathered blue heat on it and put a loose knee sleeve over it. No other support.
I did a lot of warm-up sets to try to get that knee to settle down, and I found that taking them slowly and with extra emphasis on control (versus rebound) made the difference.
Squat, 70%, 3x3 wide stance: 240kg, felt easy though I really feel the stretch in my adductors (and probably hams)
Squat, 80%, reverse band, 1x2, wide stance: used an average band because that was on the rack
Olympic squat, 5x5, 100kg: took them slow to get depth. I was a little wobbly by this point, but nothing like last week.
GHR: lots of sets of 8. I'm getting stronger, and I've noticed that my glutes and hips are a lot stronger than my hamstrings. I didn't expect that. Hams are clearly the limiting factor on these at this point.
Abs: a bunch in sets by reversing position on the GHR
Rainy day today, too. Have a great day, all.
Been raining here for days, which I kind of like. Nothing wrong with it, and it breaks up the monotony of perfect weather. Plus it's warmer, and it hasn't translated to dripping metal in the rumpus room.
Start with the usual B-Ala/creatine mix and a lot of dynamic work. My left knee was barking a bit, so I slathered blue heat on it and put a loose knee sleeve over it. No other support.
I did a lot of warm-up sets to try to get that knee to settle down, and I found that taking them slowly and with extra emphasis on control (versus rebound) made the difference.
Squat, 70%, 3x3 wide stance: 240kg, felt easy though I really feel the stretch in my adductors (and probably hams)
Squat, 80%, reverse band, 1x2, wide stance: used an average band because that was on the rack
Olympic squat, 5x5, 100kg: took them slow to get depth. I was a little wobbly by this point, but nothing like last week.
GHR: lots of sets of 8. I'm getting stronger, and I've noticed that my glutes and hips are a lot stronger than my hamstrings. I didn't expect that. Hams are clearly the limiting factor on these at this point.
Abs: a bunch in sets by reversing position on the GHR
Rainy day today, too. Have a great day, all.
Thursday, January 24, 2013
training 1.24.2013
Back to cube week 1, raw deal, bench max
B-Ala/creatine mix and a lot of dynamic work to warm up the shoulders. Hungry at the start, but nothing for it yet.
No support outside of elastic wrist sleeves. Single ply, no support really.
Floor press, work up: didn't push this hard, so no PR
Incline bench 8x8 set @70%:
I set the bench at 65 degrees and did 8 reps, rested 30s, 8 more, etc. until I could not get 8 reps -- 4 sets
I reduced the incline to 50 degrees and repeated, 2 sets until I couldn't get all 8 reps, still 30s between sets
I dropped the incline to 40 degrees and repeated, 2 sets, 30s between
This pretty much destroyed my chest, anterior deltoids, and triceps. I like this.
Lat pulldown, 3x50 reps
Triceps pushdown, 3x25 reps
Shrugs, 3x20 until fried
Scott presses with little 10# skinny DBs -- never done these and already had some mileage on the shoulders, so I took it easy. I like them and look forward to establishing good work weights.
Should have trained last night, but took the family out to a spectacularly good Japanese restaurant (here in case you ever come to Sandy Eggo). The place is all about traditional Japanese food and very high-end sake. Their sukiyaki is phenomenal, but pretty much everything is. If you're out for sushi, this is not your place (though they have some, it's not what they're about). If you've never had super-premium sake, you're missing out. Come see me and I'll set you up.
Baseball should start next week. Safety meeting for all coaches is this weekend, got commitments from all my boys, and will start the torture next week. First practice will be remedial, so I'll have to find ways to make it fun. I can handle that.
Take care, guys.
B-Ala/creatine mix and a lot of dynamic work to warm up the shoulders. Hungry at the start, but nothing for it yet.
No support outside of elastic wrist sleeves. Single ply, no support really.
Floor press, work up: didn't push this hard, so no PR
Incline bench 8x8 set @70%:
I set the bench at 65 degrees and did 8 reps, rested 30s, 8 more, etc. until I could not get 8 reps -- 4 sets
I reduced the incline to 50 degrees and repeated, 2 sets until I couldn't get all 8 reps, still 30s between sets
I dropped the incline to 40 degrees and repeated, 2 sets, 30s between
This pretty much destroyed my chest, anterior deltoids, and triceps. I like this.
Lat pulldown, 3x50 reps
Triceps pushdown, 3x25 reps
Shrugs, 3x20 until fried
Scott presses with little 10# skinny DBs -- never done these and already had some mileage on the shoulders, so I took it easy. I like them and look forward to establishing good work weights.
Should have trained last night, but took the family out to a spectacularly good Japanese restaurant (here in case you ever come to Sandy Eggo). The place is all about traditional Japanese food and very high-end sake. Their sukiyaki is phenomenal, but pretty much everything is. If you're out for sushi, this is not your place (though they have some, it's not what they're about). If you've never had super-premium sake, you're missing out. Come see me and I'll set you up.
Baseball should start next week. Safety meeting for all coaches is this weekend, got commitments from all my boys, and will start the torture next week. First practice will be remedial, so I'll have to find ways to make it fun. I can handle that.
Take care, guys.
Monday, January 21, 2013
training 1.21.2013
Raw phase, Cube, week 1 -- DL for reps
Started with B-Ala/creatine mix and a lot of dynamic work to warm up. No support gear.
Switching to raw makes me a bit nervous, honestly, and I may finally go back to faithfully performing soft-tissue work. Nothing like rolling on a lacrosse ball to invite screaming, particularly given how my glutes feel as I type.
DL, 70% of max, 3x3: around 240kg, felt good, but I felt it in my glutes.
DL off 4" block, 2x3 @75%: 250kg, these felt really heavy for some reason; setup was lacking, I suppose
SSB Olympic squats, 3x8 @50%: I only did about 180kg and really concentrated on not tucking my hips at the bottom
GHR, 4x10: Wow. My hamstrings are so ragged right now, I'm not sure if I'll be able to stand up. Clobbered by these.
Back raises x50: just stayed on the GHR, slid forward, and did them from the bottom, no added weight.
Still a little sore from the 18th, and I felt my glutes in a big way, particularly up near the origin, probably more the medius than maximus.
I'm cooked. Everything lower body is going to be sore, I think.
Have a great week, folks. Still working on the monster proposal, will report.
Thanks.
Started with B-Ala/creatine mix and a lot of dynamic work to warm up. No support gear.
Switching to raw makes me a bit nervous, honestly, and I may finally go back to faithfully performing soft-tissue work. Nothing like rolling on a lacrosse ball to invite screaming, particularly given how my glutes feel as I type.
DL, 70% of max, 3x3: around 240kg, felt good, but I felt it in my glutes.
DL off 4" block, 2x3 @75%: 250kg, these felt really heavy for some reason; setup was lacking, I suppose
SSB Olympic squats, 3x8 @50%: I only did about 180kg and really concentrated on not tucking my hips at the bottom
GHR, 4x10: Wow. My hamstrings are so ragged right now, I'm not sure if I'll be able to stand up. Clobbered by these.
Back raises x50: just stayed on the GHR, slid forward, and did them from the bottom, no added weight.
Still a little sore from the 18th, and I felt my glutes in a big way, particularly up near the origin, probably more the medius than maximus.
I'm cooked. Everything lower body is going to be sore, I think.
Have a great week, folks. Still working on the monster proposal, will report.
Thanks.
Sunday, January 20, 2013
training 1.20.2013
Gorgeous, warm day here today. Beautiful. I had carbs with lunch and really want a nap.
Started with B-Ala/creatine mix and a scoop and a half of Craze. Typing now a couple of hours later, I'm not sure I can feel anything at all.
Started with a bunch of shoulder band work and dynamic warm-up. Wore Spud velcro wrist wraps.
Did a bunch of different rowing motions, other back work, and curls for vanity.
40-degree rows, snatch grip, x20 with a lot of weight, 6 sets
60-degree rows, pinky on the ring, x20 with a lot of weight, 3 sets
Dan John rhomboid rows, never putting the weight down, x10 with heavy, fat DBs, 4 sets
Narrow supine grip chins, bodyweight, x12, 5 sets
Seated concentration curls, no elbow support, big fat DB x10, 3 sets
My back is massively pumped, which I like. It would be interesting to do this kind of bodybuilding work for a while and see what happened, but I'd feel weak. I might modify the Cube work this time around to include more of it. I have to say, I really enjoyed the protocol and look forward to the next test.
The boy has tomorrow off -- I swear, San Diego schools are never in session. They find the flimsiest excuses to take half days and days off, it astounds me that they learn anything at all (except that it pays to be union). All I can tell they learn is how to take the standardized tests. Wish I could homeschool the kid.
Anyway, the point is that he has buddies coming over to watch the Ravens game and hang out tonight, so it'll be anything but quiet around here. I've got $100 that says they're playing the PS3 by halftime. For the life of me, I can't figure out why they'd rather play a fantasy game than watch (or even play) the real thing.
Anyway, I'm gonna eat a lot. In two weeks, I'll switch to strict CBL or Carb Nite and lose some of the extra lubs I have picked up over the past few weeks. Should be interesting to see what's underneath.
Big stuff at work this week. This is make or break -- either I close a huge deal or start looking for a new job. Seems like it's always that way.
Thanks for checking in.
Started with B-Ala/creatine mix and a scoop and a half of Craze. Typing now a couple of hours later, I'm not sure I can feel anything at all.
Started with a bunch of shoulder band work and dynamic warm-up. Wore Spud velcro wrist wraps.
Did a bunch of different rowing motions, other back work, and curls for vanity.
40-degree rows, snatch grip, x20 with a lot of weight, 6 sets
60-degree rows, pinky on the ring, x20 with a lot of weight, 3 sets
Dan John rhomboid rows, never putting the weight down, x10 with heavy, fat DBs, 4 sets
Narrow supine grip chins, bodyweight, x12, 5 sets
Seated concentration curls, no elbow support, big fat DB x10, 3 sets
My back is massively pumped, which I like. It would be interesting to do this kind of bodybuilding work for a while and see what happened, but I'd feel weak. I might modify the Cube work this time around to include more of it. I have to say, I really enjoyed the protocol and look forward to the next test.
The boy has tomorrow off -- I swear, San Diego schools are never in session. They find the flimsiest excuses to take half days and days off, it astounds me that they learn anything at all (except that it pays to be union). All I can tell they learn is how to take the standardized tests. Wish I could homeschool the kid.
Anyway, the point is that he has buddies coming over to watch the Ravens game and hang out tonight, so it'll be anything but quiet around here. I've got $100 that says they're playing the PS3 by halftime. For the life of me, I can't figure out why they'd rather play a fantasy game than watch (or even play) the real thing.
Anyway, I'm gonna eat a lot. In two weeks, I'll switch to strict CBL or Carb Nite and lose some of the extra lubs I have picked up over the past few weeks. Should be interesting to see what's underneath.
Big stuff at work this week. This is make or break -- either I close a huge deal or start looking for a new job. Seems like it's always that way.
Thanks for checking in.
Saturday, January 19, 2013
update and thoughts
I have been thinking (always dangerous, with apologies/thanks to Hannah Arendt) that I should do the 10 week Cube routine end to end entirely raw. I've mentioned this before, mostly in the context of explaining why I so frequently use loose briefs, but I've been thinking it would be a good idea.
Yesterday's entirely raw squatting has left me rather sore today, mostly in the hips, adductors, and glutes. The glutes might have something to do with the GHR, which I am going to use much, much more often. To me, the fact that I can squat 748 in briefs and yet be so sore after a 75% squat session for reps suggests that working raw for a while might be a reasonable plan.
So, starting this next week, that's what I am going to do. Assuming my hips aren't terribly beaten up -- I do squat wide, after all, and that's not likely to change just from a mental comfort standpoint -- it should be an interesting endeavor. I suppose I could work on squatting shoulder width while raw. We'll see.
So stay tuned, and as always, thanks for checking in. Feel free to weigh in with opinion.
Yesterday's entirely raw squatting has left me rather sore today, mostly in the hips, adductors, and glutes. The glutes might have something to do with the GHR, which I am going to use much, much more often. To me, the fact that I can squat 748 in briefs and yet be so sore after a 75% squat session for reps suggests that working raw for a while might be a reasonable plan.
So, starting this next week, that's what I am going to do. Assuming my hips aren't terribly beaten up -- I do squat wide, after all, and that's not likely to change just from a mental comfort standpoint -- it should be an interesting endeavor. I suppose I could work on squatting shoulder width while raw. We'll see.
So stay tuned, and as always, thanks for checking in. Feel free to weigh in with opinion.
Friday, January 18, 2013
training 1.18.2013
Warmed up with a lot of dynamic work, used my B-Ala/creatine mix, wore no briefs or gear at all.
Squats, 3x3 at about 75%, wide stance, very deep. Every time I do this entirely raw, my adductors end up seriously sore. I'm pretty wobbly as I write, so I suspect this time will be no different.
Squat, reverse band, about 85% with a light band, still wide stance 1x2. Pretty easy, really.
Olympic squats, 5x5 with an RPE of about 8. Tough at this point. Narrow stance, stood heels on a 25# plate.
GHR, 3x12: again, tough by this point.
I will feel this one, which is the whole point.
Think I'm about to close a huge deal for work, which will be an enormous financial relief for me. Also struggling to find practice field time for my ball team -- why I need to hunt time down is a story for another time.
Thanks for checking. Hope you are all well.
Squats, 3x3 at about 75%, wide stance, very deep. Every time I do this entirely raw, my adductors end up seriously sore. I'm pretty wobbly as I write, so I suspect this time will be no different.
Squat, reverse band, about 85% with a light band, still wide stance 1x2. Pretty easy, really.
Olympic squats, 5x5 with an RPE of about 8. Tough at this point. Narrow stance, stood heels on a 25# plate.
GHR, 3x12: again, tough by this point.
I will feel this one, which is the whole point.
Think I'm about to close a huge deal for work, which will be an enormous financial relief for me. Also struggling to find practice field time for my ball team -- why I need to hunt time down is a story for another time.
Thanks for checking. Hope you are all well.
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