Week 3, day 1 -- max upper
Gorgeous day today. Breezy and very warm.
Ndure, lots of dynamic work, a fair amount of bar work, and wrist support. MGPM during.
Low incline press, 2x8RM + back-off set: got better as it got heavier; very happy with outcome
Superset:
- neutral chins, 4xAMRAP
- JM Press, 3x8 (supposed to be floor press, but elbows and shoulders suggested a substitute)
Superset:
- Face pulls, 3x10
- Cross-body hammer curl, 3x10 (left hand was really tough for some reason)
DB shrugs, 2x12
Signed a contract for a house last night and all went smoothly. Contract work (the try/buy thing) is continuing apace and going well, I think.
Had a second phone screen with the really big healthcare company today -- this time with the hiring manager (Sr. VP of the division). She only had 15 minutes, so it could have gone poorly, but instead it was outstanding. Nailed it, and she told me on the spot to expect to come in for the full wringer when I get back from Wyoming.
So, off to my first vacation in probably 7 years, and maybe the first ever alone with my wife for more than a weekend. Amazing. Can't wait to show her this place. Off with a contract job, a potentially complicating interview, and a place to live. Whew. Now to pay down some recent debt and get things done.
Oh, and my accountant tells me I'm actually getting a big refund from our 2012 taxes. Unbelievable. Something bad about to happen?
Tuesday, July 30, 2013
Saturday, July 27, 2013
training 7.27.2013
Week 2, day 4 -- lower reps
Ndure, dynamic work, no support aside from chalk.
Not feeling terribly inspired today. Still humid, overcast. Got a good sweat on quickly.
Box jump, 4x3: still using a 24" box to land on, starting sitting on a 5 gallon bucket turned upside-down; time to start jacking up the landing box
Superset, 60s between:
- Barbell hip thrust, 3x12 with a lot of weight been taking one of my squat suits and doubling it over in my lap to lessen bar cut on my hips; works pretty well, actually
- L-sits, 3x20s
Superset, 60s:
- clean grip high-pull, 3x8, hands out at the collars need more weight on these
- 1-leg box squat, 2x10
My arms are short, I've decided. Watching folks about my size set up a clean grip, it's apparent that my arms are short. That and the fact that my tailor didn't believe me when I told him I had a neck as big as mine but needed arms as short as I do. Nothing I can do about that.
Farmers walk, 2x20s, 90s between, lots and lots of weight. Thinking about doing these with stones, though I understand wanted bilateral work. We'll see.
Got some back spasm just inside my right scap from yesterday, but it didn't bother me in the weight room. Didn't help my sleep last night, but should be okay after some more work with a lacrosse ball.
This time next week I will be at 13000 feet in Wyoming. Can't wait.
Ndure, dynamic work, no support aside from chalk.
Not feeling terribly inspired today. Still humid, overcast. Got a good sweat on quickly.
Box jump, 4x3: still using a 24" box to land on, starting sitting on a 5 gallon bucket turned upside-down; time to start jacking up the landing box
Superset, 60s between:
- Barbell hip thrust, 3x12 with a lot of weight been taking one of my squat suits and doubling it over in my lap to lessen bar cut on my hips; works pretty well, actually
- L-sits, 3x20s
Superset, 60s:
- clean grip high-pull, 3x8, hands out at the collars need more weight on these
- 1-leg box squat, 2x10
My arms are short, I've decided. Watching folks about my size set up a clean grip, it's apparent that my arms are short. That and the fact that my tailor didn't believe me when I told him I had a neck as big as mine but needed arms as short as I do. Nothing I can do about that.
Farmers walk, 2x20s, 90s between, lots and lots of weight. Thinking about doing these with stones, though I understand wanted bilateral work. We'll see.
Got some back spasm just inside my right scap from yesterday, but it didn't bother me in the weight room. Didn't help my sleep last night, but should be okay after some more work with a lacrosse ball.
This time next week I will be at 13000 feet in Wyoming. Can't wait.
Friday, July 26, 2013
training 7.26.2013
Week 2, day 3 -- upper reps
Cool, overcast day. Humid and a little rainy, but cool.
Ndure, MGPM during, lots of dynamic shoulder and elbow work, elbow sleeves and Spud velcro wrist support.
Superset, 60s between:
- DB military, 3x10 very heavy with fat DBs
- Neutral grip chins, 3xAMRAP, weighted (15/15/8)
Superset, 60s:
- Dips, 3x10
- 45 degree lateral raises, 3x12
Dips usually cause me AC joint trouble, but not today. No telling why. Right elbow crunched a lot, but they went okay. I have always liked dips and can do them with a lot of weight around neck and waist, but the AC trouble has generally kept me away from them.
Superset, 45s:
- 60 degree DB curl, heavy fat DBs, 3x12
- Band triceps pushdown, 3x15, average band with 2s pause-hold at full extension
Felt good, though I'm dragging a bit. Need to eat -- didn't eat much yesterday, which is costing me today, I think.
Got the house, as I mentioned yesterday, so I have a little less than a month to get my act together, get us moved, and get this old place cleaned up and put together. What fun.
Have a nice weekend.
Cool, overcast day. Humid and a little rainy, but cool.
Ndure, MGPM during, lots of dynamic shoulder and elbow work, elbow sleeves and Spud velcro wrist support.
Superset, 60s between:
- DB military, 3x10 very heavy with fat DBs
- Neutral grip chins, 3xAMRAP, weighted (15/15/8)
Superset, 60s:
- Dips, 3x10
- 45 degree lateral raises, 3x12
Dips usually cause me AC joint trouble, but not today. No telling why. Right elbow crunched a lot, but they went okay. I have always liked dips and can do them with a lot of weight around neck and waist, but the AC trouble has generally kept me away from them.
Superset, 45s:
- 60 degree DB curl, heavy fat DBs, 3x12
- Band triceps pushdown, 3x15, average band with 2s pause-hold at full extension
Felt good, though I'm dragging a bit. Need to eat -- didn't eat much yesterday, which is costing me today, I think.
Got the house, as I mentioned yesterday, so I have a little less than a month to get my act together, get us moved, and get this old place cleaned up and put together. What fun.
Have a nice weekend.
Thursday, July 25, 2013
training 7.25.2013
Week 2, day 2 -- max lower
Hot, humid for around here. I like it.
Ndure, Monster green tea rehab (not bad), dynamic and bar work until sweating hard. Fan on.
GHR, 2x10 +weight, 60s between
Trap bar DL, 8RM and a back-off set: not unhappy with it, though an 8RM leaves a lot of weight on the tree; so be it
Superset:
- Lunge with the loaded SSB in Zercher hold, 3x12
- Dragon flags, 3x8 -- these are really tough for me, I have to admit
Meadows rows with barbell loaded, 3x10 each arm
Was s'posed to do this session yesterday, but didn't have it in me. Hung out with the boy and one of his buddies instead. Will get back on schedule tomorrow, sore or not.
We got a house. What a relief. Now for the job...
Thanks for checking in, guys.
Hot, humid for around here. I like it.
Ndure, Monster green tea rehab (not bad), dynamic and bar work until sweating hard. Fan on.
GHR, 2x10 +weight, 60s between
Trap bar DL, 8RM and a back-off set: not unhappy with it, though an 8RM leaves a lot of weight on the tree; so be it
Superset:
- Lunge with the loaded SSB in Zercher hold, 3x12
- Dragon flags, 3x8 -- these are really tough for me, I have to admit
Meadows rows with barbell loaded, 3x10 each arm
Was s'posed to do this session yesterday, but didn't have it in me. Hung out with the boy and one of his buddies instead. Will get back on schedule tomorrow, sore or not.
We got a house. What a relief. Now for the job...
Thanks for checking in, guys.
Monday, July 22, 2013
training 7.22.2013
Week 2, day 1 -- max upper
Hot, humid. Ndure, lots of dynamic work, lots of bar work to warm up. Elbow sleeves and Spud velcro wrist support.
Military press, 2x8RM, back off the 2nd set: didn't set the world on fire, but felt good and no shoulder trouble.
Superset, 60s rest between each:
- Chins, wide grip, weighted, 3xAMRAP: 18, 16, 6 reps
- DB floor press, 3x10: went too light, but felt fine too
Superset, 60s:
- Face pulls, 3x12: felt great, big scap hold at finish
- Cross-body hammer curl, 2x10
Sweating like a pig and quite stressed out. So be it. Got a lot to do and little time to do it, which means I'm pretty much like everyone else.
Preso tomorrow, working on closing the housing question, follow-up call with the hiring manager for the big corpo job. We'll see.
Hang tough, all.
Hot, humid. Ndure, lots of dynamic work, lots of bar work to warm up. Elbow sleeves and Spud velcro wrist support.
Military press, 2x8RM, back off the 2nd set: didn't set the world on fire, but felt good and no shoulder trouble.
Superset, 60s rest between each:
- Chins, wide grip, weighted, 3xAMRAP: 18, 16, 6 reps
- DB floor press, 3x10: went too light, but felt fine too
Superset, 60s:
- Face pulls, 3x12: felt great, big scap hold at finish
- Cross-body hammer curl, 2x10
Sweating like a pig and quite stressed out. So be it. Got a lot to do and little time to do it, which means I'm pretty much like everyone else.
Preso tomorrow, working on closing the housing question, follow-up call with the hiring manager for the big corpo job. We'll see.
Hang tough, all.
Sunday, July 21, 2013
training 7.21.2013
Week 1, day 4 -- lower repetition
Hot, humid for around here. Sweating hard.
Ndure, dynamic work, no support gear.
Box jump, 3x5 from sit, 60s between
Superset:
- Hip thrust, barbell with a lot of weight, 2x12
- L-sits, 2x20s
Superset:
- Clean grip high-pull, grips out at the collar, no straps, lots of weight, to just under the clavicles
- Single-leg box squat, 2x10
Farmer's walks, 2x20
With only 60s between sets, this one burns through fast. Took under an hour even with warm-up sets.
Off to look at a house at 4:00 -- I'm hopeful.
The try/buy contract job has begun, at least into the testing stage. I have to make a preso on Tuesday morning that will likely determine if I make it to the next test. In the meantime, the phone screen I had a couple of Fridays ago went well enough that I've gotten a call-back for a phone screen with the hiring manager, scheduled for the 29th. So things are progressing on a couple of fronts. Not fast enough for comfort, but progressing.
Hang tough. Thanks.
Hot, humid for around here. Sweating hard.
Ndure, dynamic work, no support gear.
Box jump, 3x5 from sit, 60s between
Superset:
- Hip thrust, barbell with a lot of weight, 2x12
- L-sits, 2x20s
Superset:
- Clean grip high-pull, grips out at the collar, no straps, lots of weight, to just under the clavicles
- Single-leg box squat, 2x10
Farmer's walks, 2x20
With only 60s between sets, this one burns through fast. Took under an hour even with warm-up sets.
Off to look at a house at 4:00 -- I'm hopeful.
The try/buy contract job has begun, at least into the testing stage. I have to make a preso on Tuesday morning that will likely determine if I make it to the next test. In the meantime, the phone screen I had a couple of Fridays ago went well enough that I've gotten a call-back for a phone screen with the hiring manager, scheduled for the 29th. So things are progressing on a couple of fronts. Not fast enough for comfort, but progressing.
Hang tough. Thanks.
Friday, July 19, 2013
training 7.19.2013
Week 1, day 3 -- upper rep work
TN Ndure + a little Craze, a whole lot of dynamic work, and a little bar work. Wrist compression was my only support.
Superset:
- DB military, 2x a bunch, 60s
- Chins, wide grip, 2xAMRAP, 60s
Superset:
- JM Press, 2x a lot, 60s: about 100# or so; supposed to be dips, but they kill my AC joint, so no
- 45-degree lateral raises, 2x12 each hand: these still hurt, so I kept the weight low and did extra reps
Superset:
- 60-degree seated DB curls, 2x12, 45s
- Band pushdown, 2x15, 45s: did a lot more than 15 each set with Average bands until my triceps were done
Got a serious pump today -- look halfway studly for a few minutes.
No real traction on a new place to live yet. I have a 4-hour meeting this afternoon to start a try-before-you-buy contract with a small local company, all of which is billable. So at least the job has a little light at the end of the tunnel, if only a little.
Hang tough, people.
TN Ndure + a little Craze, a whole lot of dynamic work, and a little bar work. Wrist compression was my only support.
Superset:
- DB military, 2x a bunch, 60s
- Chins, wide grip, 2xAMRAP, 60s
Superset:
- JM Press, 2x a lot, 60s: about 100# or so; supposed to be dips, but they kill my AC joint, so no
- 45-degree lateral raises, 2x12 each hand: these still hurt, so I kept the weight low and did extra reps
Superset:
- 60-degree seated DB curls, 2x12, 45s
- Band pushdown, 2x15, 45s: did a lot more than 15 each set with Average bands until my triceps were done
Got a serious pump today -- look halfway studly for a few minutes.
No real traction on a new place to live yet. I have a 4-hour meeting this afternoon to start a try-before-you-buy contract with a small local company, all of which is billable. So at least the job has a little light at the end of the tunnel, if only a little.
Hang tough, people.
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