Workout
Bench: 1x3@115lbs, 1x3@130lbs, 1x3@145lbs
Assistance: 3x10@50lbs Dumbell bench, 3x10 chin-ups, 3x10 dips
The "weight" I was lifting was light, as seems to be the theme these days, but the dips kicked my ass! Before hurting myself I was able to easily do 3sets of 15-20 reps of dips. I can tell that I still have A LOT of work to do.
Cheers!
03 July 2012
2 July 2012
Workout
Squat: 1x3@120lbs, 1x3@135lbs, 1x3@150lbs
Assistance: 5x10 single leg step-ups, 3x10 leg press, 3x20 lunges, abs
Back felt good this morning. Everything tightened up throughout the day. The weight feels easy and very doable. I am hoping taking it slow will strengthen me up over time and in 6months I will be able to really be back on track. I also hope, in the next month or so, to be able to take an Olympic lifting class here. I have always wanted to learn the snatch and my new kick of crossfit and lifting is really making me feel like I am missing something. I am excited.
Cheers!
Squat: 1x3@120lbs, 1x3@135lbs, 1x3@150lbs
Assistance: 5x10 single leg step-ups, 3x10 leg press, 3x20 lunges, abs
Back felt good this morning. Everything tightened up throughout the day. The weight feels easy and very doable. I am hoping taking it slow will strengthen me up over time and in 6months I will be able to really be back on track. I also hope, in the next month or so, to be able to take an Olympic lifting class here. I have always wanted to learn the snatch and my new kick of crossfit and lifting is really making me feel like I am missing something. I am excited.
Cheers!
29 June 2012
Workout
OHP: 1x5@70lbs, 1x5@80lbs, 1x10@90lbs new 1RM of 120lbs
Assistance: 5x10@40lbs dumbell press. 3x10 chin-ups, abs
Everything is feeling really light. The back is tight and sore so this weekend will be nice and relaxful.
Cheers!
28 June 2012
28 June 2012
Warmup 2k at 1:56/500m pace
Workout
Deadlift: 1x5@135lbs, 1x5@155lbs, 1x10@170lbs
Assistance: 3x10 chin-ups, pull-ups, wide grip pull-ups and 60 reps walking lunges.
I was hesitant to really put some weight on DLs today because I think my technique may not be as strong as it could be. I hope that I am not suffering from using too much back. I squatted lower today on the set-up for the DL and it felt different than what I normally do. Normally my hips are higher but I dropped them about 4 inches from normal. This injury really made me rethink my technique. I know it isn't BAD but I also know that it wasn't, nor still is, perfect. I will play with my initial hip height and see where I find I am the strongest. I will re-read starting strength and watch some more videos as well.
I have yet to start the two-a-days. I am still easing into the workouts and am a bit fearful that that type of volume will aggravate my back and set me back further. I am giving myself a few weeks of lifting and getting stronger before I add any crossfit in.
Cheers!
26 June 2012
Workout
Bench: 1x5@115lbs, 1x5@125lbs, 1x12@135lbs
Assistance: 3x10 Chin-ups, 5x10 Dumbell bench@50lbs
Abs
The workout was nice and easy. Bench will come faster and I think I will add on some more weight to get it to be a bit more challenging the next week. The new 1RM calculated, using the formula from the previous post, was 190lbs for bench. I will be using this next week to start my workouts.
For anyone wondering what I do for abs it is kind of whatever I feel like. I do always make sure to end with planks though. I think those are great.
Cheers!
Bench: 1x5@115lbs, 1x5@125lbs, 1x12@135lbs
Assistance: 3x10 Chin-ups, 5x10 Dumbell bench@50lbs
Abs
The workout was nice and easy. Bench will come faster and I think I will add on some more weight to get it to be a bit more challenging the next week. The new 1RM calculated, using the formula from the previous post, was 190lbs for bench. I will be using this next week to start my workouts.
For anyone wondering what I do for abs it is kind of whatever I feel like. I do always make sure to end with planks though. I think those are great.
Cheers!
25 June 2012
25 June 2012
AM Workout
Squat:
1x5@90lbs
1x5@105lbs
1x15@115
Assistance: Step-ups 5x10@BW, Back Extensions 3x10, Leg Press 5x10@220lbs
PM Workout
30"on 30" off x5@ 1:34.3/500m pace.
Starting fully Wendler's 5/3/1 today. The last set I went for the 1 rep max to see where it is I would be. Using the formula:
Squat:
1x5@90lbs
1x5@105lbs
1x15@115
Assistance: Step-ups 5x10@BW, Back Extensions 3x10, Leg Press 5x10@220lbs
PM Workout
30"on 30" off x5@ 1:34.3/500m pace.
Starting fully Wendler's 5/3/1 today. The last set I went for the 1 rep max to see where it is I would be. Using the formula:
Weight x Reps x 0.0333 + Weight = Estimated 1RM
I came out with a 1RM of 165lbs...not very good for me. My legs felt like they still had A LOT to give but my back was feeling like it was enough. The last set of 15 wasn't really tough although I did get fatigued quicker than I would normally. It is to be expected after taking such a long time offI will continue the slow journey to health by just taking it easy and working my way back into it.
During the assistance work I really focused on engaging my hamstrings and glutes. I chose a step that is about 8inches below my hip and so my thighs are just past horizontal. The only other option was to either extreme of really low, or like I was trying to step-up 4 stairs at once. During the step-ups I just concentrated on the engagement of the back portion of my legs. I think this could stand some improvement. People tend to be more quad dominant when squatting and I want to be using my muscles to their fullest potential. It felt really good at the end and work was great with no real issues with the back.
Afternoon workout was quick, not very easy though. I wanted to really get my legs into the game with some explosive erg work. Averaged over 155m/30" with the last 2 sets getting 161m. It felt explosive and strong. I did get fatigued quickly though. It had nothing to do with the legs but rather my cardio. As I add in some more difficult PM workouts that will come around.
Tomorrow morning Tammy is lame-ing out on me so I will probably be going it alone. Bench press is up for tomorrow and I am not sure what I will be doing for the circuit piece.
Cheers!
21 June 2012
21 June 2012
Warmup:
1600m erg @1:58/500m
Workout:
Deadlifts (warm up 1x8 with bar, 1x5@95lbs)
Work sets: 1x5 @105lbs, 1x5@115lbs, 1x5@135lbs
Assistance: Pull-ups (used different grips for each set) 3x10, Abs
You can see that my numbers I am putting up are quite low. It has been extremely difficult, mentally, coming off this injury and working with weights so light. Nothing hurts more in the weight room then listening to your ego. It has been rough for sure but another month or so with consistent progress and light weights should get everything back in order.
I did do a circuit with Tammy Wednesday morning and was sore all day. I thought I was going to be off the rest of the week but this morning the back felt better and I was able to give it a go this afternoon.
I haven't been following the prescribed weight percentages because I am just testing to see what I can and can't handle. The weight I used to calculate the work sets was VERY conservative. This let me start out really light and see how my body felt working up to some real weight. Next week I will begin the first evolution on Wendler's program and maintain the prescribed weight. Once I feel confident that my back can handle the work I will begin to add the crossfit days on top of the lifting sessions. At the end of 8 weeks I will see how I feel and add weight from there if necessary.
Cheers!
1600m erg @1:58/500m
Workout:
Deadlifts (warm up 1x8 with bar, 1x5@95lbs)
Work sets: 1x5 @105lbs, 1x5@115lbs, 1x5@135lbs
Assistance: Pull-ups (used different grips for each set) 3x10, Abs
You can see that my numbers I am putting up are quite low. It has been extremely difficult, mentally, coming off this injury and working with weights so light. Nothing hurts more in the weight room then listening to your ego. It has been rough for sure but another month or so with consistent progress and light weights should get everything back in order.
I did do a circuit with Tammy Wednesday morning and was sore all day. I thought I was going to be off the rest of the week but this morning the back felt better and I was able to give it a go this afternoon.
I haven't been following the prescribed weight percentages because I am just testing to see what I can and can't handle. The weight I used to calculate the work sets was VERY conservative. This let me start out really light and see how my body felt working up to some real weight. Next week I will begin the first evolution on Wendler's program and maintain the prescribed weight. Once I feel confident that my back can handle the work I will begin to add the crossfit days on top of the lifting sessions. At the end of 8 weeks I will see how I feel and add weight from there if necessary.
Cheers!
19 June 2012
19 June 2012
Workout
1600m erg warm up@ 1:58/500m pace
Bench Press
Warm-up: 1x5@55lbs, 1x5@70lbs
Work sets: 1x5@95lbs, 1x5@115lbs, 1x5@120lbs
Ab circuit
3x10 pull-ups
4x20 push-ups
Today was really hard to go light. Bench has always come easy, probably because when I was younger all I thought about was getting my bench press up. I really focused on technique which was easier because it was so light.
I am glad I am doing Wendler's program. I can see how it is going to benefit me getting back into lifting again. The progression is much slower than that of stronglifts or MadCow. I think it is going to be a great program for me to start out with coming off the injury. I am hoping by taking it slow, and starting light, I will be able to better my technique in all the lifts and get stronger later.
I will be adding in some crossfit stuff in the upcoming weeks as soon as I am confident my body can handle the increased load.
Cheers!
1600m erg warm up@ 1:58/500m pace
Bench Press
Warm-up: 1x5@55lbs, 1x5@70lbs
Work sets: 1x5@95lbs, 1x5@115lbs, 1x5@120lbs
Ab circuit
3x10 pull-ups
4x20 push-ups
Today was really hard to go light. Bench has always come easy, probably because when I was younger all I thought about was getting my bench press up. I really focused on technique which was easier because it was so light.
I am glad I am doing Wendler's program. I can see how it is going to benefit me getting back into lifting again. The progression is much slower than that of stronglifts or MadCow. I think it is going to be a great program for me to start out with coming off the injury. I am hoping by taking it slow, and starting light, I will be able to better my technique in all the lifts and get stronger later.
I will be adding in some crossfit stuff in the upcoming weeks as soon as I am confident my body can handle the increased load.
Cheers!
18 June 2012
Finally back
Wow. It has been quite sometime since I actually worked out. Things have been slow going, purposefully, in getting my back rehabbed and on the path to good health. For the entire month of May I didn't do a damn thing. Ice and heat was all. I was extremely conscious of my posture throughout the day and really focused on having my core locked throughout the workday. I sit at a desk most of the day so it was something I had time to do. In early June I tested the waters with a few calisthenics and body weight squats but still thought it best to take it easy. I then started erging regularly, as in 3 times a week, for 2x10min. After the erg I would do some body weight stuff and core. None of this was worth writing about because it was mostly to test out the back and see how it was coming along. I may have been a bit too conservative but I would rather than have another setback that keeps me from working out for another month.
I read some and studied up about proper technique and have come to the conclusion that I could use a bit wider stance and focus more on the bottom portion of the squat. I think I had been using a narrow stance and not keeping my lower back strong at the bottom of the squat. My but would sag underneath me at the bottom, which slackened the erectors, then I would ask them to drive up and out putting a tremendous load on them. I don't think I had been doing this every time I squatted but a bad combination of events; poor technique, not warmed up enough, sore from the previous workout etc. lead to the injury. Lesson learned and the changes are underway.
I have been looking into Jim Wendler's program and decided to give it a go. It had everything I want in a program. It is easy to follow, quick to perform, and has the big lifts at the center of the entire thing. I can still work on getting in the crossfit workouts during the program. So the question now is how did I feel doing the strength bias crossfit thing? The answer is that I would still be doing it because I was seeing strength gains throughout the couple months I was doing it. I lost dropped from 222lbs to around 208lbs and maintained the strength I had while I was really training the weights hard. My squat was getting back to where it was at my strongest, 3x5@285lbs vs 5x5@310lbs, and I was still progressing. I actually lost weight from 208lbs and am down to 202lbs from 1.5weeks ago. This is simply from not lifting and eating like shit for the past 6-8weeks.This made me think about how I was able to keep the strength gains I had and still have a positive slope to my strength curve and the conclusion I came to was mainly diet. I don't really record what I eat but suffice it to say it was much cleaner and focused than it has ever been. I follow, very loosely, the recommendations of Martin Berkhan at www.leangains.com. If he ever writes a book I will be buying it.
I am glad to be back and am looking forward to getting back fit again.
10min erg warmup. Approximately 2km
Squat: Warmup 1x5@55lbs, 1x5@65lbs, 1x5@85lbs. Work sets: 1x5@88lbs, 1x5@101lbs, 1x5@115lbs.
Assistance work: 3x20 Lunges with 35lb bar, 75 reps Sit-ups.
Starting the first day of Jim's workout and things felt great.
I read some and studied up about proper technique and have come to the conclusion that I could use a bit wider stance and focus more on the bottom portion of the squat. I think I had been using a narrow stance and not keeping my lower back strong at the bottom of the squat. My but would sag underneath me at the bottom, which slackened the erectors, then I would ask them to drive up and out putting a tremendous load on them. I don't think I had been doing this every time I squatted but a bad combination of events; poor technique, not warmed up enough, sore from the previous workout etc. lead to the injury. Lesson learned and the changes are underway.
I have been looking into Jim Wendler's program and decided to give it a go. It had everything I want in a program. It is easy to follow, quick to perform, and has the big lifts at the center of the entire thing. I can still work on getting in the crossfit workouts during the program. So the question now is how did I feel doing the strength bias crossfit thing? The answer is that I would still be doing it because I was seeing strength gains throughout the couple months I was doing it. I lost dropped from 222lbs to around 208lbs and maintained the strength I had while I was really training the weights hard. My squat was getting back to where it was at my strongest, 3x5@285lbs vs 5x5@310lbs, and I was still progressing. I actually lost weight from 208lbs and am down to 202lbs from 1.5weeks ago. This is simply from not lifting and eating like shit for the past 6-8weeks.This made me think about how I was able to keep the strength gains I had and still have a positive slope to my strength curve and the conclusion I came to was mainly diet. I don't really record what I eat but suffice it to say it was much cleaner and focused than it has ever been. I follow, very loosely, the recommendations of Martin Berkhan at www.leangains.com. If he ever writes a book I will be buying it.
I am glad to be back and am looking forward to getting back fit again.
10min erg warmup. Approximately 2km
Squat: Warmup 1x5@55lbs, 1x5@65lbs, 1x5@85lbs. Work sets: 1x5@88lbs, 1x5@101lbs, 1x5@115lbs.
Assistance work: 3x20 Lunges with 35lb bar, 75 reps Sit-ups.
Starting the first day of Jim's workout and things felt great.
02 May 2012
30 April 2012
BS: DNF
Bad news. I strained muscles in my back attempting back squats. The weight was not heavy but for some reason as I stepped under the bar I felt creaky and stiff. I think the warm up I typically do was insufficient for whatever reason. I should have paid attention to what my body was saying but I thought that I would just loosen up over the first set and be set to go. I finished the first 3 reps no problem and with the fourth being a bit sluggish. On the fifth rep of the first set, as I was coming out of the hole, I felt my lower back go slack and round and then snap back tight. And that was all she wrote. I knew something was wrong right away and just called it a day.
It is disappointing because this means I have to take a week, hopefully no more than a week, off. I hate not working out. I get depressed!
So a take away from the injury is that I know where a weak spot is and that is my lower back, erector spinae, or the stabilizing muscles. I am going to deload a little over 30% and get down to 185lbs for BS. I am going to add in some more assistance exercises that will focus on the lumbar section; good mornings, back extension, romanian deadlift, front squat, ab roller (I love the intense rock music for ab roller...he is a bad ass though) etc. Basically anything that will focus or be heavily tilted to the stabilizer muscles. I think this also is indicative of a weak DL. If I focus on improving the dead lift I think my squat will come along nicely. This may actually be a good thing because I am always, ALWAYS, plateauing at 300-315lbs for BS and my dead lift has never really been too great. This may be the fire under my ass I need to really get strong on the dead lift.
Aside from myself, you will all be the first to know when I am back in the gym. Maybe now I can finally get the post about epigentics I have been working on posted...
Cheers!
Bad news. I strained muscles in my back attempting back squats. The weight was not heavy but for some reason as I stepped under the bar I felt creaky and stiff. I think the warm up I typically do was insufficient for whatever reason. I should have paid attention to what my body was saying but I thought that I would just loosen up over the first set and be set to go. I finished the first 3 reps no problem and with the fourth being a bit sluggish. On the fifth rep of the first set, as I was coming out of the hole, I felt my lower back go slack and round and then snap back tight. And that was all she wrote. I knew something was wrong right away and just called it a day.
It is disappointing because this means I have to take a week, hopefully no more than a week, off. I hate not working out. I get depressed!
So a take away from the injury is that I know where a weak spot is and that is my lower back, erector spinae, or the stabilizing muscles. I am going to deload a little over 30% and get down to 185lbs for BS. I am going to add in some more assistance exercises that will focus on the lumbar section; good mornings, back extension, romanian deadlift, front squat, ab roller (I love the intense rock music for ab roller...he is a bad ass though) etc. Basically anything that will focus or be heavily tilted to the stabilizer muscles. I think this also is indicative of a weak DL. If I focus on improving the dead lift I think my squat will come along nicely. This may actually be a good thing because I am always, ALWAYS, plateauing at 300-315lbs for BS and my dead lift has never really been too great. This may be the fire under my ass I need to really get strong on the dead lift.
Aside from myself, you will all be the first to know when I am back in the gym. Maybe now I can finally get the post about epigentics I have been working on posted...
Cheers!
26 April 2012
26 April 2012
DL: 3x5 @280lbs
Assistance: Hip Thrusters 3x10@95lbs, Russian DLs 3x10@65lbs
Dead lifts felt most excellent today. I said in my previous posts that the assistance work seems to really be paying off and I felt it here again. I had been doing some research in regards to different assistance exercises for each different lifts and found some excellent resources from guys who know much more about it than myself.
Resource 1
Resource 2
Anything Jim Wendler says regarding getting strong is gonna be good. The assistance work was done extremely light because whenever I have typically done these exercises I always go with too much weight and end up regretting it later. I could have definitely done MUCH more weight with the Russian DLs but would have destroyed my hamstrings. The Hip thrusters are a totally new movement and I wanted to be sure I had the technique down right.
The reason I chose these exercises for assistance is due to the fact that I believe my struggles int he dead lift are due to my lack of strength and inability to fully engage my glutes and hamstrings into the movement. I don't ever really feel sore there and I think that is a huge problem. The part of the movement that is lacking is the beginning of the pull at the bottom of the lift. I am going to throw in some good mornings because I think those will help out as well. In regards to the last movement of the dead lift I think I am doing OK. I do think I could get a stronger grip and strengthen my external obliques and erector spinae muscles. I think strengthening these will keep my back locked tight during the initial pull and help maintain that connected feeling between legs and back. I will keep reading to learn more and maybe one day I will be strong again.
Cheers!
Something for your enjoyment, because Rippetoe is the fucking man.
http://startingstrength.com/articles/weightlifting_strength_rippetoe.pdf
Assistance: Hip Thrusters 3x10@95lbs, Russian DLs 3x10@65lbs
Dead lifts felt most excellent today. I said in my previous posts that the assistance work seems to really be paying off and I felt it here again. I had been doing some research in regards to different assistance exercises for each different lifts and found some excellent resources from guys who know much more about it than myself.
Resource 1
Resource 2
Anything Jim Wendler says regarding getting strong is gonna be good. The assistance work was done extremely light because whenever I have typically done these exercises I always go with too much weight and end up regretting it later. I could have definitely done MUCH more weight with the Russian DLs but would have destroyed my hamstrings. The Hip thrusters are a totally new movement and I wanted to be sure I had the technique down right.
The reason I chose these exercises for assistance is due to the fact that I believe my struggles int he dead lift are due to my lack of strength and inability to fully engage my glutes and hamstrings into the movement. I don't ever really feel sore there and I think that is a huge problem. The part of the movement that is lacking is the beginning of the pull at the bottom of the lift. I am going to throw in some good mornings because I think those will help out as well. In regards to the last movement of the dead lift I think I am doing OK. I do think I could get a stronger grip and strengthen my external obliques and erector spinae muscles. I think strengthening these will keep my back locked tight during the initial pull and help maintain that connected feeling between legs and back. I will keep reading to learn more and maybe one day I will be strong again.
Cheers!
Something for your enjoyment, because Rippetoe is the fucking man.
http://startingstrength.com/articles/weightlifting_strength_rippetoe.pdf
24 April 2012
24 April 2012
AM Workout
BP: 3x5@230lbs
Assistance: Incline Bench 3x8@140lbs, Dumbell Press 1x10 @45lbs, 1x10@55lbs, 1x8@65lbs
PM Workout
For time:
400m run
21 Thrusters w/ 95lbs
21 Pull-ups
300m run
15 Thrusters w/ 95lbs
15 Pull-ups
200m run
9 Thrusters w/95lbs
9 Pull-ups
00:12:20
The workouts felt good today. I was a little tired and I felt it this afternoon at work. My prescription for my inhalers finally came through so I have that and feel much more confident about attacking these workouts and going full out. The medicine should really have taken its hold within the next week and I am looking forward to that.
Bench was awesome and felt strong. I did struggle a little on the last rep. I hope that by continuing with new assistance exercises that will help me to keep moving up in weight for at least another 4 weeks. That would put me right about at my 5x5 of 245lbs which is not too shabby.
I really think Tammy and I have something here with this workout routine. I was concerned about over training and plateauing much earlier in the game. Tammy threw down 100lbs on the bench which is like 5 or 10lbs over what her one rep max was at the beginning of this experiment. I haven't seen THOSE type of gains but I have seen it in other places.
If I ever get my shit together I hope to post a graph of my progress. The most significant for me has been my weight. I started this at around 218-220lbs and, upon measurement today, weighed in at 206lbs. Pretty solid. Maintaining, and increasing strength, whilst losing weight. Losing weight was my personal goal throughout this endeavor and have succeeded in that regard. Granted I also have been eating extremely well I think the program has done a lot too.
Cheers!
BP: 3x5@230lbs
Assistance: Incline Bench 3x8@140lbs, Dumbell Press 1x10 @45lbs, 1x10@55lbs, 1x8@65lbs
PM Workout
For time:
400m run
21 Thrusters w/ 95lbs
21 Pull-ups
300m run
15 Thrusters w/ 95lbs
15 Pull-ups
200m run
9 Thrusters w/95lbs
9 Pull-ups
00:12:20
The workouts felt good today. I was a little tired and I felt it this afternoon at work. My prescription for my inhalers finally came through so I have that and feel much more confident about attacking these workouts and going full out. The medicine should really have taken its hold within the next week and I am looking forward to that.
Bench was awesome and felt strong. I did struggle a little on the last rep. I hope that by continuing with new assistance exercises that will help me to keep moving up in weight for at least another 4 weeks. That would put me right about at my 5x5 of 245lbs which is not too shabby.
I really think Tammy and I have something here with this workout routine. I was concerned about over training and plateauing much earlier in the game. Tammy threw down 100lbs on the bench which is like 5 or 10lbs over what her one rep max was at the beginning of this experiment. I haven't seen THOSE type of gains but I have seen it in other places.
If I ever get my shit together I hope to post a graph of my progress. The most significant for me has been my weight. I started this at around 218-220lbs and, upon measurement today, weighed in at 206lbs. Pretty solid. Maintaining, and increasing strength, whilst losing weight. Losing weight was my personal goal throughout this endeavor and have succeeded in that regard. Granted I also have been eating extremely well I think the program has done a lot too.
Cheers!
23 April 2012
23 April 2012
Sorry for the lack of posts this past week. I was out of town getting my earth day on, planting 100+ trees. That is not an easy job. BACK TO WORKING OUT!
BS: 3x5 @275lbs
Assistance: Step ups (3x10 on 3' step) Overhead squat: 3x8 @115lbs
Everything seems to be working out well. Squats felt great today. I really think the assistance stuff is working out. I have been constantly trying to improve the engagement of my left leg during the squat, especially out of the hole, and working on single leg stuff seems to be doing the trick. Overhead squat was EASY! It is hard to believe that a few weeks ago I was struggling hard with the 115lbs. Just goes to show that working out works.
Cheers!
BS: 3x5 @275lbs
Assistance: Step ups (3x10 on 3' step) Overhead squat: 3x8 @115lbs
Everything seems to be working out well. Squats felt great today. I really think the assistance stuff is working out. I have been constantly trying to improve the engagement of my left leg during the squat, especially out of the hole, and working on single leg stuff seems to be doing the trick. Overhead squat was EASY! It is hard to believe that a few weeks ago I was struggling hard with the 115lbs. Just goes to show that working out works.
Cheers!
16 April 2012
16 April 2012
AM Workout
BS: 3x5@270lbs
Assistance: 3x10BW step-ups. Overhead Squat: 1x8@95lbs, 1x6@115lbs, 1x6@135lbs
PM Workout
For time:
800m run
10 rounds of 5one legged squats, 5pull-ups
800m run
00:13:02
The workouts were great today. I did start having an asthma attack during the second 800m but it wasn't too bad and I was able to finish out the run. I should have brought my inhaler today but I didn't think the pollen was going to be so bad today. I don't know WHY I thought that though. It has been terrible for nearly a month and Friday the radonc at work had to give me oxygen and observe me because of how bad it was.
Squats felt good. I am feeling better in how I am applying force. It seems to be more even and the asymmetry doesn't seem as bad. I can tell though I am still engaging better with my right glute than the left side, hence the step-ups. Overhead squat was good. 135lbs didn't feel as bad as it has before.
I also started the 20 pull-up challenge. Pull-ups are OK, meh, but I really want to get stronger. I figured if I found a structured program it would force me to get better at them. I can do 20 pull-ups but I want it so that they are easy. Really I just need to take the time and DO pull-ups. Tammy is going to get better at them too. We started the first week today. I will keep you posted on how it goes.
Cheers!
BS: 3x5@270lbs
Assistance: 3x10BW step-ups. Overhead Squat: 1x8@95lbs, 1x6@115lbs, 1x6@135lbs
PM Workout
For time:
800m run
10 rounds of 5one legged squats, 5pull-ups
800m run
00:13:02
The workouts were great today. I did start having an asthma attack during the second 800m but it wasn't too bad and I was able to finish out the run. I should have brought my inhaler today but I didn't think the pollen was going to be so bad today. I don't know WHY I thought that though. It has been terrible for nearly a month and Friday the radonc at work had to give me oxygen and observe me because of how bad it was.
Squats felt good. I am feeling better in how I am applying force. It seems to be more even and the asymmetry doesn't seem as bad. I can tell though I am still engaging better with my right glute than the left side, hence the step-ups. Overhead squat was good. 135lbs didn't feel as bad as it has before.
I also started the 20 pull-up challenge. Pull-ups are OK, meh, but I really want to get stronger. I figured if I found a structured program it would force me to get better at them. I can do 20 pull-ups but I want it so that they are easy. Really I just need to take the time and DO pull-ups. Tammy is going to get better at them too. We started the first week today. I will keep you posted on how it goes.
Cheers!
12 April 2012
12 April 2012
DLs: 3x5 @285lbs
Assistance: Light dead lifts and goodmornings.
Today felt really, extremely heavy. If I had to pick a reason as to why that is, I believe it has to do with my allergies and the fact that they're keeping me up at night. Not sleeping very well does not help one become strong. I don't want to start taking medicine so I am just drinking water and hoping some of this cotton and mulberry get the hell out of here!
OHP tomorrow and it is another day of de-loading. I think I am going to go big this time, like de-load to 115lbs, and really work on the first 6inches of the push.
Cheers!
Assistance: Light dead lifts and goodmornings.
Today felt really, extremely heavy. If I had to pick a reason as to why that is, I believe it has to do with my allergies and the fact that they're keeping me up at night. Not sleeping very well does not help one become strong. I don't want to start taking medicine so I am just drinking water and hoping some of this cotton and mulberry get the hell out of here!
OHP tomorrow and it is another day of de-loading. I think I am going to go big this time, like de-load to 115lbs, and really work on the first 6inches of the push.
Cheers!
11 April 2012
11 April 2012
Modified Helen:
3 rounds: 400m row, 21 KBS (@24kg), 12 pull-ups 00:10:27
This workout was tough! I blasted through it but it was a real struggle. We subbed 400m running for a 400m row. It felt good to get back on the erg again. I pull consistently 00:01:40 fo the 400m which took me about 1min 20sec. My legs were crispy after the 3rd set.
One thing I noticed was that I felt exhausted. I felt like I didn't have any energy. I am going to eat a bit more carbs and try and get some more sleep and see how things go for tomorrow's workouts.
Cheers!
3 rounds: 400m row, 21 KBS (@24kg), 12 pull-ups 00:10:27
This workout was tough! I blasted through it but it was a real struggle. We subbed 400m running for a 400m row. It felt good to get back on the erg again. I pull consistently 00:01:40 fo the 400m which took me about 1min 20sec. My legs were crispy after the 3rd set.
One thing I noticed was that I felt exhausted. I felt like I didn't have any energy. I am going to eat a bit more carbs and try and get some more sleep and see how things go for tomorrow's workouts.
Cheers!
10 April 2012
AM Workout
BP: 3x5@220lbs
Assistance: Dips 1x7@70lbs, 21's
Didn't do a second workout because work was long and my sister and new baby niece were in town. I could have gone to the gym but I rather would hang out with my new niece because I don't know the next time I will get to see her.
The workout was great. The first set of bench was tough and was struggling. My power application was totally asymmetrical and the bar was wavering all over the place. The second set was strong as was the third. I think maybe I just need to warm up more...I don't know though. I felt warmed up and jazzed for bench. It was strange to feel so much stronger the second and third set than the first. Heavy dips were bad ass. Just went as heavy as I thought I could while getting in at least 5 reps. It is nice to see the progress throughout the weeks even though I am not really focusing on the strength aspect of my fitness. 21's were tough. In case you weren't aware 21's are a string of push-ups. You start with 21 push-ups, rest 10sec and then do 18 push-ups, rest 10sec, then 15 push-ups etc. After the last 3 reps you go down halfway and hold it for 21sec. A great exercise I learned from my old high school football days....good times.
Cheers!
BP: 3x5@220lbs
Assistance: Dips 1x7@70lbs, 21's
Didn't do a second workout because work was long and my sister and new baby niece were in town. I could have gone to the gym but I rather would hang out with my new niece because I don't know the next time I will get to see her.
The workout was great. The first set of bench was tough and was struggling. My power application was totally asymmetrical and the bar was wavering all over the place. The second set was strong as was the third. I think maybe I just need to warm up more...I don't know though. I felt warmed up and jazzed for bench. It was strange to feel so much stronger the second and third set than the first. Heavy dips were bad ass. Just went as heavy as I thought I could while getting in at least 5 reps. It is nice to see the progress throughout the weeks even though I am not really focusing on the strength aspect of my fitness. 21's were tough. In case you weren't aware 21's are a string of push-ups. You start with 21 push-ups, rest 10sec and then do 18 push-ups, rest 10sec, then 15 push-ups etc. After the last 3 reps you go down halfway and hold it for 21sec. A great exercise I learned from my old high school football days....good times.
Cheers!
09 April 2012
9 April 2012
AM Workout
BS: 3x5@260lbs
Assistance: 3ft step ups with 35lbs 10 on each leg, leg curls.
PM Workout
3rounds for time: 10 box jump burpees, 20 scullers, 400m run 00:10:10
The workouts today were good. Squat felt strong but there was still a bit of asymmetry, at least I felt like there was but didn't really see it in the mirror. I really need to focus on getting low as the weight starts to creep up. Next week should be a good test to see how well I am maintaining depth.
Tammy invented the PM workout and it was tough. I felt really good on the runs. We have to run inside on the treadmills but I had the thing up to 9.5mph on the last round. Running barefoot on the treadmill sucks but it still feels better than with shoes on.
Cheers!
BS: 3x5@260lbs
Assistance: 3ft step ups with 35lbs 10 on each leg, leg curls.
PM Workout
3rounds for time: 10 box jump burpees, 20 scullers, 400m run 00:10:10
The workouts today were good. Squat felt strong but there was still a bit of asymmetry, at least I felt like there was but didn't really see it in the mirror. I really need to focus on getting low as the weight starts to creep up. Next week should be a good test to see how well I am maintaining depth.
Tammy invented the PM workout and it was tough. I felt really good on the runs. We have to run inside on the treadmills but I had the thing up to 9.5mph on the last round. Running barefoot on the treadmill sucks but it still feels better than with shoes on.
Cheers!
07 April 2012
6 April 2012
AM Workout
OHP: 3x5@140lbs
Assistance: 3x8 BW pull-ups, 3x10 inverted rows
PM Workout
Circuit: 50 Turkish get-ups (25/side) @24kg, 50 DUs, 25 Hand Stand Push-ups, 50 KBS @24kg
OHP always gets tough around 155lbs. I can feel I will be stalling AGAIN soon. I am going to have to do some more research on assistance exercises for OHP. Another reason would be is that I have never put a priority on OHP. I have always known it is important, Mark Rippetoe explained that to me, but just never really got out of the mode of tossing the lift into my workouts. Starting Strength was awesome and extremely helpful but I could never seem to break passed the 160lb plateau even though I followed the program exactly as RX'd.We shall see. The program may need some tweaking, it does I just don't know what it is.
If you want to get strong and have never lifted before go get Starting Strength and do it. Don't think, just do what the man tells you. Virtually all other programs, that are worth anything, out there have the basic ideas of this book in them.
The afternoon workout was great. The Turkish get ups were extremely time consuming. We did so many mostly to really work on the technique but also because they are hard. The hand stand push-ups went well but I did them last and was smoked. I was getting 7/attempt. Tammy ended up beating me time wise. That girl is a monster on the DUs which by the way took me forever AND now I am feeling the start of shin splints. I jump like an asshole and am definitely not smooth at the DUs. Something to work on...after the pain in my shins goes away.
Cheers!
OHP: 3x5@140lbs
Assistance: 3x8 BW pull-ups, 3x10 inverted rows
PM Workout
Circuit: 50 Turkish get-ups (25/side) @24kg, 50 DUs, 25 Hand Stand Push-ups, 50 KBS @24kg
OHP always gets tough around 155lbs. I can feel I will be stalling AGAIN soon. I am going to have to do some more research on assistance exercises for OHP. Another reason would be is that I have never put a priority on OHP. I have always known it is important, Mark Rippetoe explained that to me, but just never really got out of the mode of tossing the lift into my workouts. Starting Strength was awesome and extremely helpful but I could never seem to break passed the 160lb plateau even though I followed the program exactly as RX'd.We shall see. The program may need some tweaking, it does I just don't know what it is.
If you want to get strong and have never lifted before go get Starting Strength and do it. Don't think, just do what the man tells you. Virtually all other programs, that are worth anything, out there have the basic ideas of this book in them.
The afternoon workout was great. The Turkish get ups were extremely time consuming. We did so many mostly to really work on the technique but also because they are hard. The hand stand push-ups went well but I did them last and was smoked. I was getting 7/attempt. Tammy ended up beating me time wise. That girl is a monster on the DUs which by the way took me forever AND now I am feeling the start of shin splints. I jump like an asshole and am definitely not smooth at the DUs. Something to work on...after the pain in my shins goes away.
Cheers!
05 April 2012
5 April 2012
AM Workout
DL: 3x5@275lbs
Tech: Power Cleans 1x8@135lbs, 1x6@145lbs, 1x4@155lbs
PM Workout
Circuit: 40"on 20"off x3 3'rest
Burpees
Lunges
Jumpies
Leg Raisers
Mad Russians
Crunchies
Squat
Split Jumps
Wall Sits
The workouts were most excellent today. The first set of DLs was heavy and I was afraid I was lame-ing out. The next two sets were much easier than the first and so I really should warm up more before. The power cleans felt great. I haven't done that much weight since college, when I totally destroyed my back doing 225lbs cleans . Overall a productive morning. The evening circuit took around 35min. Minus the 6min of rest and 0.6*29min gives 17min 24sec of work time. Not too bad. The thing that killed me the most was going from split jumps into the wall sits. Everyone should do split jumps so they can know my pain.
Cheers!
DL: 3x5@275lbs
Tech: Power Cleans 1x8@135lbs, 1x6@145lbs, 1x4@155lbs
PM Workout
Circuit: 40"on 20"off x3 3'rest
Burpees
Lunges
Jumpies
Leg Raisers
Mad Russians
Crunchies
Squat
Split Jumps
Wall Sits
The workouts were most excellent today. The first set of DLs was heavy and I was afraid I was lame-ing out. The next two sets were much easier than the first and so I really should warm up more before. The power cleans felt great. I haven't done that much weight since college, when I totally destroyed my back doing 225lbs cleans . Overall a productive morning. The evening circuit took around 35min. Minus the 6min of rest and 0.6*29min gives 17min 24sec of work time. Not too bad. The thing that killed me the most was going from split jumps into the wall sits. Everyone should do split jumps so they can know my pain.
Cheers!
04 April 2012
4 April 2012
Erged for 1500m. Nice chill-k and then did some of the stationary bike. We just invented a circuit that was as follows:
AMRoundsAP (10min): 10 pull-ups, 10 DUs, and 100m row.
I made it through 7.66 rounds. This circuit was pretty hard. Initially the DUs were what was slowing me down. I couldn't seem to get more than 2 or 3 at a time. After the 2nd or 3rd round I really started to get it and was cruising through all 10 easy. Overall it felt pretty good.
I have been looking at a few different sets of rings, wood and not-wood. The advantage going to the wood because, as they claim on the website, you do not need chalk for wooden rings. I have absolutely ZERO experience with rings so I really don't know quality from shit and truth from misrepresentations of the truth. I have seen a few other sets of rings cheaper, the cheapest being $30, but I am always of the mind that you should pay the money up-front. Since I am committed to using the rings and I believe I will get a lot out of them I want to get some of great quality and don't mind paying a little bit extra for that. That being said, just because something is expensive doesn't mean it is any better. If you know of any good, quality rings let me know in the comments.
Cheers!
AMRoundsAP (10min): 10 pull-ups, 10 DUs, and 100m row.
I made it through 7.66 rounds. This circuit was pretty hard. Initially the DUs were what was slowing me down. I couldn't seem to get more than 2 or 3 at a time. After the 2nd or 3rd round I really started to get it and was cruising through all 10 easy. Overall it felt pretty good.
I have been looking at a few different sets of rings, wood and not-wood. The advantage going to the wood because, as they claim on the website, you do not need chalk for wooden rings. I have absolutely ZERO experience with rings so I really don't know quality from shit and truth from misrepresentations of the truth. I have seen a few other sets of rings cheaper, the cheapest being $30, but I am always of the mind that you should pay the money up-front. Since I am committed to using the rings and I believe I will get a lot out of them I want to get some of great quality and don't mind paying a little bit extra for that. That being said, just because something is expensive doesn't mean it is any better. If you know of any good, quality rings let me know in the comments.
Cheers!
03 April 2012
3 April 2012
AM Workout
BP: 3x5@215lbs
Assistance: Incline Bench 3x10@135lbs, weighted dips: 1x14@50lbs, 3x15 BW
PM Workout
Mainsite WOD: 00:10:10
BP felt great this morning. I think the strength aspect of this "program" is coming along fine. We are gaining each week in our lifts. I know, I know, if we were to be following a more rigid strength program our gains would be quicker but that isn't what we're after. I want to be as strong as I can while still being able to run 5miles fast. I wasn't able to do that when I was squatting 5x5@310lbs and weighed close to 225lbs. I feel alot better around 210lbs. That brings me to my next point: I have definitely put on a few pounds over the last couple weeks. DESPITE my really keeping an eye on what I eat. It is a very lean weight though. In college when I rowed it was not uncommon for me to be around 190lbs but I felt like a baby. I am going to try and get down closer to 200lbs. I think in order for that to happen though I will have to give up the heavy weights...I like lifting heavy more so I guess I will hover around here for a while.
I am purchasing some gymnast rings this week so I will be looking to incorporate that movement into the workouts. The goal being to complete a single muscle up within 4weeks of training with them. Should be interesting as I have never hung from gymnastic rings in my life.
Cheers!
BP: 3x5@215lbs
Assistance: Incline Bench 3x10@135lbs, weighted dips: 1x14@50lbs, 3x15 BW
PM Workout
Mainsite WOD: 00:10:10
BP felt great this morning. I think the strength aspect of this "program" is coming along fine. We are gaining each week in our lifts. I know, I know, if we were to be following a more rigid strength program our gains would be quicker but that isn't what we're after. I want to be as strong as I can while still being able to run 5miles fast. I wasn't able to do that when I was squatting 5x5@310lbs and weighed close to 225lbs. I feel alot better around 210lbs. That brings me to my next point: I have definitely put on a few pounds over the last couple weeks. DESPITE my really keeping an eye on what I eat. It is a very lean weight though. In college when I rowed it was not uncommon for me to be around 190lbs but I felt like a baby. I am going to try and get down closer to 200lbs. I think in order for that to happen though I will have to give up the heavy weights...I like lifting heavy more so I guess I will hover around here for a while.
I am purchasing some gymnast rings this week so I will be looking to incorporate that movement into the workouts. The goal being to complete a single muscle up within 4weeks of training with them. Should be interesting as I have never hung from gymnastic rings in my life.
Cheers!
2 April 2012
BS: 3x5@255lbs
Tech: OHP 1x10@95lbs, 1x10@115lbs, 1x4@135lbs
BS is feeling better. Every squat-esque movement I do I really focus on driving evenly. Hips and butt first, while still moving the bar, keeping my hamstrings tight, making sure to really be engaging the left leg.
I wanted to practice with some weight on OHP. Trying to get to 135lbs for reps...I still have quite a ways to go (a ways to go)
Tammy and I are going to be working in the Olympic lifts by taking some classes around town. If I am going to be doing the snatch I need to get used to holding the weight overhead int he proper position. Maybe one day I will get strong.
Cheers!
Tech: OHP 1x10@95lbs, 1x10@115lbs, 1x4@135lbs
BS is feeling better. Every squat-esque movement I do I really focus on driving evenly. Hips and butt first, while still moving the bar, keeping my hamstrings tight, making sure to really be engaging the left leg.
I wanted to practice with some weight on OHP. Trying to get to 135lbs for reps...I still have quite a ways to go (a ways to go)
Tammy and I are going to be working in the Olympic lifts by taking some classes around town. If I am going to be doing the snatch I need to get used to holding the weight overhead int he proper position. Maybe one day I will get strong.
Cheers!
30 March 2012
30 March 2012
I should start off by offering my condolences to all of you, like me, who did not win MegaMillions.
Winning Ticket: 2-4-23-38-46 MB 23
My Ticket: 2-5-18-40-54 MB 43
Do you know the odds of me drawing those numbers!? 1/170,000,000. I am so lucky! (I should thank Feynman for that one).
AM Workout
OHP: 1x5@155lbs- deload 2x5@135lbs
Assistance: 20kg KBS to failure (50reps) Handstand push-ups
PM Workout
"Barbara": 00:31:12
5 Rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest three minutes between sets.
OHP was heavy this morning. I felt good through the first set but knew I wasn't going to be able to finish it out. I made it through the first couple reps of the second set and had to rack the weight. I went for it again but wasn't able to get it. Deloaded 10% and crushed it with the 135. Today's failure really highlighted where my weakness is on OHP and it is the first 3-6 inches of the drive. Getting the bar past my chin is difficult without using your legs to boost it up, remember I am performing straight press with no legs. I do think that working handstand push-ups will help. Doing a perfect handstand push-up requires you to get your head all the way to the floor. While not totally mimicking the range of motion of the OHP I think it will benefit in me working to explode from the static position. I weigh about 210lbs so if I can lift my fat ass up I can surely lift 155lbs.
Barbara was ridiculous, as she always is. I needed a break during the pull-ups, as is typical. I was telling Tammy that we really need to work on getting stronger with the pull-ups. Strict pull-ups with no kipping. Once we get that down then we can work the kipping. Fully exhausted and I have to go teach my rowing class tomorrow in the early AM.Much needed sleep is in my immediate future.
Cheers!
Winning Ticket: 2-4-23-38-46 MB 23
My Ticket: 2-5-18-40-54 MB 43
Do you know the odds of me drawing those numbers!? 1/170,000,000. I am so lucky! (I should thank Feynman for that one).
AM Workout
OHP: 1x5@155lbs- deload 2x5@135lbs
Assistance: 20kg KBS to failure (50reps) Handstand push-ups
PM Workout
"Barbara": 00:31:12
5 Rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest three minutes between sets.
OHP was heavy this morning. I felt good through the first set but knew I wasn't going to be able to finish it out. I made it through the first couple reps of the second set and had to rack the weight. I went for it again but wasn't able to get it. Deloaded 10% and crushed it with the 135. Today's failure really highlighted where my weakness is on OHP and it is the first 3-6 inches of the drive. Getting the bar past my chin is difficult without using your legs to boost it up, remember I am performing straight press with no legs. I do think that working handstand push-ups will help. Doing a perfect handstand push-up requires you to get your head all the way to the floor. While not totally mimicking the range of motion of the OHP I think it will benefit in me working to explode from the static position. I weigh about 210lbs so if I can lift my fat ass up I can surely lift 155lbs.
Barbara was ridiculous, as she always is. I needed a break during the pull-ups, as is typical. I was telling Tammy that we really need to work on getting stronger with the pull-ups. Strict pull-ups with no kipping. Once we get that down then we can work the kipping. Fully exhausted and I have to go teach my rowing class tomorrow in the early AM.Much needed sleep is in my immediate future.
Cheers!
29 March 2012
29 March 2012
DL: 3x5@255lbs
Hang Cleans: 4x10@135lbs
MetCon: 3 rounds for time of 10 burpees,10 WBs, 25DUs 00:06:07
DLs were easy. As I said previously I went light so as to ensure my technique is solid before I really add in some weight. Hang cleans were done to really think about popping the hips and focusing on being explosive. Technique was pretty solid and I felt really good today.
Tammy invented the MetCon because she wanted to do DUs. I was really impressed with both of our performances today regarding DUs. We were both crushing out 5,10,15 DUs in a row. Much more than we have ever been able to do before. Seeing progress is really cool. The MetCon sucked though. I always think they will be easy but they never are.
Cheers!
Hang Cleans: 4x10@135lbs
MetCon: 3 rounds for time of 10 burpees,10 WBs, 25DUs 00:06:07
DLs were easy. As I said previously I went light so as to ensure my technique is solid before I really add in some weight. Hang cleans were done to really think about popping the hips and focusing on being explosive. Technique was pretty solid and I felt really good today.
Tammy invented the MetCon because she wanted to do DUs. I was really impressed with both of our performances today regarding DUs. We were both crushing out 5,10,15 DUs in a row. Much more than we have ever been able to do before. Seeing progress is really cool. The MetCon sucked though. I always think they will be easy but they never are.
Cheers!
28 March 2012
I was at a funeral and so I took today as an off day. Scheduled off but I could have done some tech stuff. Probably better I stayed away from the gym because I would have done some crazy workout and I really could use the rest. Plus post-funeral drinking would not have gone well with working out.
27 March 2012
27 March 2012
AM Workout
BP: 3x5@210lbs
Assistance: 3 rounds of 21push-ups, 15dips, 9 overhead tricep extensions
PM Workout
"Del": 00:20:30
The AM workout for the BP follows the core of the crossfit strength bias PDF . The assistance exercises are gleaned from www.crossfit-strength.com and their prescribed assistance exercises for days involving heavy bench. After doing the workout this morning my arms are smoked. Tammy feels likewise. I think the 3 rounds may have been a bit too much but overall, not bad.
PM workout was the most ridiculous. There is nothing else to say.
Tomorrow is off.
Cheers!
BP: 3x5@210lbs
Assistance: 3 rounds of 21push-ups, 15dips, 9 overhead tricep extensions
PM Workout
"Del": 00:20:30
PM workout was the most ridiculous. There is nothing else to say.
Tomorrow is off.
Cheers!
26 March 2012
26 March 2012
AM Workout
BS: 3x5@225lbs
Power Clean: 1x8@135labs into 1x15@95lbs
PM Workout
Mainsite WOD scaled
For time: 21-15-9 BS@185lbs 24kg KBS
00:06:50
It felt really great to get back into working out today. The morning workout was a breeze. I was getting really low and focusing on removing the asymmetry that has plagued my lifts lately, I spoke about it in regards to my core strength and overall DOMs post-lifting. I was really trying to create the drive and flex with both sides of the body. Power cleans were for purely for technique. I really tried to pop with the hips after the deadlift portion of the exercise. It felt really explosive, as it should have, during the 95lbs reps. I am going to study some more on the mechanics of this lift and try and see where I need to improve. Tammy and I are thinking of taking the Oly-lift course at the crossfit gym here.
Work was intense as usual. I got to eat before we treated the afternoon HDR patient which was a little after the noon hour. I am going to really try to make time during the day to eat. Lately it has been me scarfing my food for the day during a small window of time. I think this will really come into handy whilst doing the two-a-days.
The WOD was of course ridiculous. I thought scaling the workout would make it a bit more manageable but no, it was still terrible. Tammy smoked me by over a minute, 00:05:34. She scaled the workout to BS:95lbs and 16kg KBS. The woman is a beast so I don't feel too bad about it. We also practiced some DUs which Tammy is really beginning to get the hang of. She did something like 15 or 20 in a row. I couldn't sit back and get dominated on everything so I tried again and did much better than I have previously. 7 in a row is a personal best. Nothing like a bit of competition to get your ass in gear.
The sickness isn't really affecting me so much as allergies are. Breathing was tough during the WOD today. Overall feeling good. I am going to read some rhetoric teachings and crash out so I can do it all over again.
PostScript: I have been researching for a post about epigenetics regarding strength and fitness. I hope to find more literature about the topic and ask some questions before I showcase my ignorance of the topic to the world. Keep an eye out and hold me accountable.
PostScript: I have been researching for a post about epigenetics regarding strength and fitness. I hope to find more literature about the topic and ask some questions before I showcase my ignorance of the topic to the world. Keep an eye out and hold me accountable.
25 March 2012
I am not down with the sickness
I haven't posted in the blog for nearly 2 weeks because I have been afflicted with the sickness. Some sort of upper respiratory infection that really kicked my ass. I had to miss work Friday March 9th after the OHP workout where I felt like garbage. I felt a bit better over the weekend and then stupidly decided to work out which set me back for quite some time. I feel much better, nearly 100%, and tomorrow I am going to pick it back up. The only change I am going to add is additional workouts.
The idea is to keep the strength aspect of the training while adding in some more metabolic conditioning, more circuit training. Tammy and I discussed and are going to meet in the mornings for lifting and tech work such as double-unders, handstand push-ups, kipping, and hopefully some muscle-ups once the rings get in. In the afternoon we will be doing the main-site WODs. I am still a bit skeptical at doing the main-site WODs because if it doesn't mesh well witht he strength aspect of the training I can see it really screwing us up. What I mean is that I am not sure how our body's will react to say 3x5 squats Monday morning followed by a heavy thrusters circuit at night. That's a lot of legs. Conversely, if we do 3x5 squats Monday morning and then a heavy upper body exercise, how will that affect bench press the next day...? I don't know. This will be a cool experiment. I will likely go by the main-site WODs while listening to what my body is telling me. Everything can be scaled or tailored to suite one's personal preference at that time. If I am tired or really sore I will back off etc. I am still trying to learn how to reign in the ego in regards to workouts.
Tomorrow 6:30am will be 3x5 squats at 225. I am going to drop the weight significantly as I am coming off a long break and I want to make sure the body can handle it. 9-10hrs of work then another workout...I really want to take the heavy stuff easy until I am feeling a bit more comfortable with the increased training volume. Trying to be smart here. Another reason being is that Mehdi from stronglifts sent out an email highlighting the importance of going parallel on the squat. I thought this was a perfect opportunity to make sure that I was completing a proper squat.
Cheers!
The idea is to keep the strength aspect of the training while adding in some more metabolic conditioning, more circuit training. Tammy and I discussed and are going to meet in the mornings for lifting and tech work such as double-unders, handstand push-ups, kipping, and hopefully some muscle-ups once the rings get in. In the afternoon we will be doing the main-site WODs. I am still a bit skeptical at doing the main-site WODs because if it doesn't mesh well witht he strength aspect of the training I can see it really screwing us up. What I mean is that I am not sure how our body's will react to say 3x5 squats Monday morning followed by a heavy thrusters circuit at night. That's a lot of legs. Conversely, if we do 3x5 squats Monday morning and then a heavy upper body exercise, how will that affect bench press the next day...? I don't know. This will be a cool experiment. I will likely go by the main-site WODs while listening to what my body is telling me. Everything can be scaled or tailored to suite one's personal preference at that time. If I am tired or really sore I will back off etc. I am still trying to learn how to reign in the ego in regards to workouts.
Tomorrow 6:30am will be 3x5 squats at 225. I am going to drop the weight significantly as I am coming off a long break and I want to make sure the body can handle it. 9-10hrs of work then another workout...I really want to take the heavy stuff easy until I am feeling a bit more comfortable with the increased training volume. Trying to be smart here. Another reason being is that Mehdi from stronglifts sent out an email highlighting the importance of going parallel on the squat. I thought this was a perfect opportunity to make sure that I was completing a proper squat.
Cheers!
15 March 2012
09 March 2012
9 March 2012
OHP: 3x5 @145lbs
Handstand Push-ups: Tech
I felt like shit today. Tired, lethargic, and I woke up with a sore throat. I typically do strict press but today I was struggling. I had to de-load to 135lbs in the last set and it was still difficult. Tammy and I worked the handstand push-ups. It was a lot of the first three inches work from the ground up. We even did assisted work.
Switching training to more functional strength has really highlighted some if my physical weaknesses. I have found that I am working very asymmetrically. My right side dominates to the point now that weight is becoming a factor, I am much more sore on that side. It is frustrating because the solution is to drop weight and retrain at lighter weight to work that muscle memory. I see a lot of assistance work in my future .
08 March 2012
8 March 2012
DL: 3x5 @245lbs
Clean and Jerk: 1x15 tech
I went really light on the lifts today. My warmup was making my legs cramp! Warmup is 3x10 of pull-ups, push-ups, sit-ups, overhead squat and a light row of whatever I feel it is usually about 500-1000m.
I can trace the over-soreness back to squats on Monday. The 3x3 @295lbs is really close to what I was plateauing (is that a word?) at during my 5x5 days. I got to 5x5 at 305lbs. So according to that I have maintained a lot of that strength which is awesome. What is not awesome is me doing so much weight tha I can't warm up without cramping. So the next couple weeks I am going to de-load maybe 10 or 15% and focus on form. I felt my right leg much more today than my left leg. As the weight has gone up I have noticed an asymmetry in how I am applying force. My right leg was much more sore today than my left.
Well I just have to keep working on it.
06 March 2012
6 March 2012
BP: 3x5 @205lbs
Weighted Dips: 15 with 35lbs
MetCon: 5min AMRAP 10 Handstand push-ups, 10 pull-ups, 20 OHP (65lbs), 30 push-ups, 50 jump ropes
Felt good and heavy. Dips were easy and I could have got away with more but now I know for next time. The MetCon was good. Tammy invented it this time. I found out she loves killing shoulders. I finished 1 round and with about 30sec left I got 5reps in. Bench felt good and heavy. I am not as close to my 5RM as I am in squat but I attribute that to CF and their focus on legs. Up until last week I hadn't done bench for months. Overall it feels good.
5 March 2012
BS: 3x3 @295lbs
MetCon: Partner 15min AMRAP 50 WB, 50 Box Jumps, 50 Burpees, 50 Squat Cleans
Squat was heavy. I felt like I was pushing asymmetrically. I also didn't eat enough. The MetCon killed us both. Good times.
02 March 2012
2 March 2012
OHP: 3x5 @ 140lbs
7min AMRAP: 20 split jumps, 10 KBS (1.5pood), 10 burpees, 40 jump ropes
I did the MetCon 4 rounds. It would have been five except I screwed up on the 30th jump rope and didn't finish the full 4th set. Bummer.
I thought I would be well rested and pumped for the workout. I felt flat though when doing OHP. It was more difficult than anticipated. I attribute a bit of my lethargy to the fact that my workout partner flaked out on me to go eat tacos and drink martinis.
I teach the rowing class tomorrow and I need to get to bed and drink some water. Not necessarily in that order.
Cheers!
7min AMRAP: 20 split jumps, 10 KBS (1.5pood), 10 burpees, 40 jump ropes
I did the MetCon 4 rounds. It would have been five except I screwed up on the 30th jump rope and didn't finish the full 4th set. Bummer.
I thought I would be well rested and pumped for the workout. I felt flat though when doing OHP. It was more difficult than anticipated. I attribute a bit of my lethargy to the fact that my workout partner flaked out on me to go eat tacos and drink martinis.
Thanks...
The MetCon made me sick. I thought I was going to puke. I am really tired right now.
Funny story: There was this dude doing P90x right next to me. I know he was doing P90x because he had his laptop out and was following along with it...no comment.I teach the rowing class tomorrow and I need to get to bed and drink some water. Not necessarily in that order.
Cheers!
Paleo-Stir Fry
I have been working on trying to eat paleo. I mean that as in I replace 2/3 of my meals with 0-15g of carbs....also, it only applies during the week. My typical day consists of eating 4 hard boiled eggs and then either chicken, grilled different ways, or some sort of fish salmon or tuna (it all comes from a can). I have been eating the hard boiled eggs consistently for over 2years now. Everyday I get 4 hard boiled eggs. For dinner I usually cheat a bit. Chips and Sadie's salsa are my biggest challenge. I never, NEVER, drink soda or juices unless they are freshly squeezed. The juices have too much sugar and soda is just plain shit.
I am not on a diet in the sense I am watching everything I eat and counting the calories and nutrients, but I am just being more conscious of what I am putting in my body. I have been doing this paleo thing for about 6 weeks now and have already dropped 3-5lbs. I recently weighed in at 209.4lbs. This is down from my 222lbs in November. So I think it has been doing a decent job. I have read stories of people dropping significant weight on this diet but I am not being real strict about it. Also, especially if you're obese, any diet will work if you stick with it. The problem is people give up after 2 weeks and they haven't lost the 40lbs they wanted to, or were promised. Well, what are you gonna do?
I am not on a diet in the sense I am watching everything I eat and counting the calories and nutrients, but I am just being more conscious of what I am putting in my body. I have been doing this paleo thing for about 6 weeks now and have already dropped 3-5lbs. I recently weighed in at 209.4lbs. This is down from my 222lbs in November. So I think it has been doing a decent job. I have read stories of people dropping significant weight on this diet but I am not being real strict about it. Also, especially if you're obese, any diet will work if you stick with it. The problem is people give up after 2 weeks and they haven't lost the 40lbs they wanted to, or were promised. Well, what are you gonna do?
Five Spice Beef and Broccoli Stir Fry
Recipe Credit: The Primal Blueprint Cookbook
I just bought this book from Amazon and flipped through it looking for the first meal I would try. The stir fry thing immediately stood out because I love stir fry and can cook it (because it is easy as shit to do).
The recipe calls to marinate skirt steak in a mixture of spices and herbs, the strangest one being Chinese Five Spice which I have never heard of. It also called for bean sprouts but the store didn't have them so subbed snow peas. That was a wise decision on my part. Broccoli was cut up and steamed as prescribed.
So I sliced and diced the skirt steak and dipped it and let it soak in the marinade. The thing I did switch up a bit was put more soy into the marinade mix to make it a bit more watery. The marinade as the recipe calls for was too dry and a lot of the meat wasn't getting the full soak, so I threw some more in that bitch because I do what I want.
I then warmed up the wok and threw some sesame oil into the pan to keep the meat from sticking. It is at this point I realize I am still steaming the broccoli. It has become soft and droopy. When I pick it up and pinch it it feels like cream of wheat. I did not use that broccoli. IT'S OK THOUGH! I still had some leftover and it turned out even better. I threw the rest of the raw broccoli into the wok with the cooking beef. Added a little extra water and began steaming that with the steak cooking. The broccoli turned out delicious and I will be steaming my stir fry broccoli this way forever now. After about 8 minutes stirring and cooking I threw the snow peas in. I left them in there for another 3-4 minutes which made them a bit TOO soft. The recipe called for only cooking the meat for 3-5 minutes but this steak was a bit thick and 3-5 was not enough.
Overall the first meal from the book turned out great! I am definitely going to be making this again.
I am off to OHP and do a little MetCon. I will post the results later tonight.
Cheers!
01 March 2012
28 February 2012
28 February 2012
BP: 3x5 @ 185lbs
MetCon: 5 rounds for time: 30 jump ropes, 20 wall balls, 10 dips
Tech: Practice DU's
Getting back into bench press felt good. It feels bad though knowing that just 8months ago when I was lifting I was throwing up 250lbs 5x5. Welp, just got to get back to work!
Cheers!
27 February 2012
27 February 2012
BS: 3x5 @ 230, 250, and 270lbs
MetCon: 3 Rounds for time of 300m row, 10 pull-ups, and 10 Wall ball shots @ 00:07:14
P.S. It should have been 20 wall ball shots but I was not very careful when reading the WOD.
My back felt really good today. It helped the workout was backsquats and that my back hurts in the medial scapula. Where the infraspinatus and teres major articulate with the scapula. Steve says I tore it...I believe him. The injury was over 5years ago so what can you do? I go to the doctor and they say rest. I rest and it gets better then hurts later. It is just something I have to deal with and be smart about.
So I like to read articles on fitness and how it affects the body. I came across an article in the NYT talking about cells called astrocytes in the brain hold which store carbohydrates for easy use by neurons when your blood glycogen gets low. They report a period of supercompensation in glycogen in the brain post strenuous exercise. They then reported that with continual strenuous exercise over a period of a few weeks a new base level of glycogen levels just how supercompensation in athletes works.
MetCon: 3 Rounds for time of 300m row, 10 pull-ups, and 10 Wall ball shots @ 00:07:14
P.S. It should have been 20 wall ball shots but I was not very careful when reading the WOD.
My back felt really good today. It helped the workout was backsquats and that my back hurts in the medial scapula. Where the infraspinatus and teres major articulate with the scapula. Steve says I tore it...I believe him. The injury was over 5years ago so what can you do? I go to the doctor and they say rest. I rest and it gets better then hurts later. It is just something I have to deal with and be smart about.
So I like to read articles on fitness and how it affects the body. I came across an article in the NYT talking about cells called astrocytes in the brain hold which store carbohydrates for easy use by neurons when your blood glycogen gets low. They report a period of supercompensation in glycogen in the brain post strenuous exercise. They then reported that with continual strenuous exercise over a period of a few weeks a new base level of glycogen levels just how supercompensation in athletes works.
The study discussing the details of the results and methods is locked away from me. I was only able to read the abstract. This is a bummer because I will never be able to know what they did or how they did it. I also can't look anything up. So I just look up the big words in the abstract I don't understand and start inferring like crazy.
I didn't know about these astrocytes nor did I know what roll they played in the brain. I found out that they are the start shaped cells that brain pictures are famous for. These cells assist neurons in doing stuff..even after reading I couldn't understand fully. They play the largest roll in communicating via this Ca2+ wave. This allows the cells to transmit a stimulus to far reaching parts of the brain. The abstract talks about the largest depletion, and consequently greatest regions of supercompensation within the brain, are the parts of the brain associated with memory and muscle movement. If you think about it that isn't too surprising. The part of your brain that was working the hardest needed and used the most energy. So now you have excess energy storage in the part of your brain associated with that movement. This now gives that region of your brain a leg up for the next bought of exercise. Perhaps this has something to do with the old adage "practice makes perfect" or "muscle memory". I know muscle memory can be taken literally in the sense that you are training your CNS to fire more efficiently and there by recruiting more muscle more efficiently. Which is why athletes who leave for a while always tend to "get it" back relatively quickly. Apparently the brain has more to do with it than I thought.
Well it was fun learning about astrocytes and brain supercompensation. Something to think about some more. Especially on how we can use results like these to assist with training. What time is best to eat after workout to assist with glycogen restoration within the brain? What types of food? What types of training: heavy lifts, aerobic, anearobic and for how long and in what order? Is this even really worth thinking about? I don't know. Maybe when I get to read the article it will make more sense.
Cheers!
My path forward
I began with rowing during college and after college decided that I wanted to be like my childhood hero Arnold's. After many mistakes, and injuries, I found that in order to get bigger I needed to get stronger which led me to strength training and Starting Strength. I then came across Stronglifts and blew all my old lifting PRs away. I eventually worked my way to 222lbs about 6months ago and decided it would be a good idea to go for a run. I struggled so bad. It was terrible. I decided that I would rather be more overall fit than really strong. And so I researched and found crossfit.
I have now been "doing crossfit" for 4 months, the most recent 2 months seriously.You probably won't see me be as crazy about the crossfit way of life as everyone else. Just like any program you decide to invest in it has its strengths and weaknesses. It may not work for you depending on your goals...let me rephrase that: There may be better, more efficient ways to reach your particular goals than doing crossfit. From my 2 months doing the crossfit main page (MP) workouts I have found that I have definitely become more of a well rounded athlete. It has already begun to shape my body to the type that I want it to be.
The goal of this blog is to track my workouts by holding me accountable to the anonymous internet masses, and some close friends that I discuss training stuff with. I have been really bad at documenting my progress regardless of the program I have been trying and so I thought this would provide some incentive to keep track of things. Another goal is to become a more proficient and effective communicator. Writing things down will force me to think about what I am going to say and then working to communicate that through the blog with as little confusion as possible. I know the internet loves correcting grammar and that is not one of my strong suites.
I have now been "doing crossfit" for 4 months, the most recent 2 months seriously.You probably won't see me be as crazy about the crossfit way of life as everyone else. Just like any program you decide to invest in it has its strengths and weaknesses. It may not work for you depending on your goals...let me rephrase that: There may be better, more efficient ways to reach your particular goals than doing crossfit. From my 2 months doing the crossfit main page (MP) workouts I have found that I have definitely become more of a well rounded athlete. It has already begun to shape my body to the type that I want it to be.
The goal of this blog is to track my workouts by holding me accountable to the anonymous internet masses, and some close friends that I discuss training stuff with. I have been really bad at documenting my progress regardless of the program I have been trying and so I thought this would provide some incentive to keep track of things. Another goal is to become a more proficient and effective communicator. Writing things down will force me to think about what I am going to say and then working to communicate that through the blog with as little confusion as possible. I know the internet loves correcting grammar and that is not one of my strong suites.
26 February 2012
OFF
I haven't worked out due to my upper back flaring up again. It has begun to feel better but I would rather play it safe than sorry.
I haven't worked out due to my upper back flaring up again. It has begun to feel better but I would rather play it safe than sorry.
24 February 2012
24 February 2012
Front Squat: 5x205 (My back injury from stupid crew popped up and had to drop the weight) 2x5@135lbs
MetCon: 5 minutes pull-ups and push-ups. AMRAP
It is a bummer when the weight isn't an issue but some other factor is. I felt strong today but I didn't want to push through any pain like that. Rather take it easy than be out for a few weeks.
I have taken to eating less and less carbohydrates...it is really getting to me. I am getting headaches and feeling run down. I am going to try and start eating more fruit to see if that will help.
I am listening to Aesop Rock and I love it.
Cheers!
23 February 2012
22 February 2012
3x5 OHP @135lbs
Skill Development: Handstand pushups.
Today was supposed to be off but I messed up and forgot. So the end of this weeks workouts will be shifted. I am really tired. I slept nearly 10hrs last night. This morning I feel a lot better but I have this pain in my neck. I do not think I warmed up enough for doing that heavy weight.
I felt like a bad ass doing handstand push-ups. I have never really been able to do them. Tammy was showing me some tips and techniques she picked up with some other crossfitters she rolls with and it really helped. We filmed the handstand push-ups so I know where I need to work on it.
We should have done some sort of MetCon but I think both of us were smoked. We need a day off.
21 February 2012
Literature Review: High-Intensity Intermittent Exercise and Fat Loss
Mainly just my thoughts out loud on some PubMed articles I have been perusing. The articles investigate the high-intensity intermittent exercise (HIIE) which is just the HIIT or Tabata type of working out. I have been interested in the physiological effects of different types of exercise. I have only ever heard, more like been around the bro-science, that you want to do your long cardio after your lifts in order to preserve your muscle mass blah, blah, blah. This is how most people train anyway. They jump on the bike/treadmill/stairstepper/gazelle thing and just go for hours. I never understood how they could do it because that sucks. It looks like it sucks. I know it sucks too because you never see those people last. They are at the gym for the 3 weeks after NYE and then they are gone...
The article I linked to earlier focused on HIIE and its affects on the body. It compared numerous studies with different groups of people. Some studies used non-trained males and females and had some do HIIE training and others do steady state cardio. The variables were the types of people (athlete non-athlete), type of workout (HIIE and slow and steady cardio), and the duration of the HIIE vs the duration of the cardio. The results of the review were pretty clear: Picture of HIIE dominating and another . I am no biologist or physiologist or anything. From what I read and learned from this article was that for any person training with HIIE has numerous benefits over cardio. Aside from the fact that you can do a Tabata-esque workout in 20min or less, the physiological changes and the body's hormonal response to the HIIE training are much greater than that of slow steady cardio. The article made mention of the fact that HIIE training was most beneficial, in regards to sub-cutaneous fat loss, for people already considered obese. The problem with this is that most people will not benefit simply because they are not comfortable with the discomfort such workouts demand. Fat people would benefit most but they didn't get fat by sprinting 20m and then jogging for 10m x20. They got fat by consuming more calories than they burned, overly simplistic I know but mas o menos, and not exercising. This type of intense exercise, while shown to be most beneficial to the obese, will not likely be very popular with that demographic.
The article talks of catecholamines...I had no idea what these were but after doing some reading discovered this was a little molecule that is responsible for your fight or flight response (adrenaline is an example). This is a molecule associated with stress, and in the case of working out proves to be highly beneficial. Studies have shown that an HIIE type of workout for 20min found significantly increased levels of epinephrine and norepinephrine (adreniline and noradreniline). OK..so what the hell does that even mean? Well, these molecules are known to drive lipolosys which means fat burning. So, if theory proves correct, the more you have of these molecules floating around in your blood the more, and the better, your body will be at burning fat. There is further evidence that this hypothesis is correct as shown here: The Fat Burning Table. You can see the trend for fat burning that the HIIE groups have. If you look at the picture you will notice multiple different trends, all positive for a person who desires to be fit. What I found especially interesting was the increase in VO2 max for just doing these rinky-dink HIIE exercises! I must add here that the largest increase in VO2 max was seen in the group doing steady state exercise (SSE) for 45min on the bike. The cohort here was 45 and older with BMI's of 30 or more. Anything a group like this does would get them in shape. The point being is that for athletic people, or former athletes who are looking to get back into shape, HIIE seems to be the way to go. Quick, efficient, and with great results. The only caveat being you have to go all out which most people are not comfortable with. The intensity demanded to obtain these results are not something a newbie would typically take to. I wonder how results would come by playing with frequency. Do you still see benefits over simple cardio by performing HIIE once per week? Twice per week? Where does one start to see the deleterious effects of overtraining in elite athletes? It is impossible to maintain this intensity over a long period of time. I will still grind the gears about it and hopefully come up with some intelligent questions to ask someone who knows what they are talking about.
I will likely update this post because I suck at writing.
I will likely update this post because I suck at writing.
I am tired of typing. I was going to write about the stuff I learned regarding insulin sensitivity etc. But I think I will save that for another day. I also need to read up more about nutrition etc.
Cheers!
21 February 2012: 3x3 DL + 10min>MetCon
3x3 DL @265lbs
Metcon: 250m row and 10 pull-ups AMRAP for 10min
DL's were a cake walk today. Tammy and I invented the MetCon on the spot and it was pretty rough. Crossfit demands a lot of pull-ups in succession and so the only way for me to get better at lifting my 214lb fat ass up is to practice. I made it through 6 rounds of the MetCon. Rowing was easy money, holding 1:40-1:38/500m. The pull-ups were good up until the end of the 3rd round. This means I got about 25 "uninterrupted" pull-ups. From then on I broke the pull-ups into 5 reps.
Good times.
20 February 2012
20 February 2012: Crossfit Strength Bias (CFSB)
Both Tammy and I have noticed that while our aerobic and anaerobic performances have become better it has been at the cost of the strength both her and I had spent so much time and effort in building. This made me ask myself if there was a way to have a more strength oriented type of crossfit workout. So me being a fucking google ninja typed it in and came onto the CSFB. This, currently, fits my fitness goal perfectly. Being strong can only be beneficial to everything that I will come across in life. I can't fathom a situation where I would regret being strong. My friend Dewey used to break everything he touched because he was freakishly strong. This isn't bad at all because it was/is funny and he is so strong that he breaks everything. Which is awesome. So today begins my foray into the world of CSFB. My intentions being to become strong and fit... with more strong thrown in there.
Workout:
3x5 BS @ 225, 245, 265
MetCon. Angie AMRAP in 10min
75 pull-ups, 75 sit-ups, 75 push-ups, 70 squats
BS was a cake walk and I nearly made the entire Angie in 10min. It should be noted that I broke up Angie into pieces and it is only because I would not be able to crank out 100 pull-ups in any reasonable amount of time. The others are easy money. Tammy and I both are working on the pull-ups because this seemse to be where we both struggle
Most of the girls will be used as benchmark WODs. In addition to that some of the hero workouts will be used to gauge both strength and fitness. I suppose more functional strength.
19 February 2012
Did the Main Page (MP) workout from crossfit.com. This workout was a benchmark workout and used to determine the 1 rep. max (1RM) of the "big three" (Backsquat (BS), Dead-lift (DL), and Push-Press). It is called the "Crossfit Total". This is Mark Rippetoe, famous for Starting Strength.
Results:
Push Press: 165lbs
BackSquat: 305
Deadlift:315
The workout was difficult. I haven't done anything requiring heavy weights in over 6 months. So beginning the workout I was a bit nervous about how I would perform.
Push Press:
The biggest surprise came with push press. I performed a strict press with no (read here very little) bend in the knee. This is the largest weight I have ever put up on push press even when I was training with starting strength. I believe the factors going into this strange result was the fact that during my strength training I focused a lot on bench press and really did the press as an after thought. Despite the greater benefits of the press I was still stuck in the "bro" mentality of a big bench press is worth something. I can trace my feelings about it from when my sister used to make fun of my big arms and little chest in high school. Overall it felt good.
Squat:
I was actually pleased with the result here because I had been getting very strong in the back squat and this was what my 5x5 weight was about 6 months ago. So without training the heave squat I maintained a decent amount of the strength gains. Tammy told me the rep was legit and that I did in fact go down far enough.
Deadlift:
Really disappointed with this lift. I did an easy 315 no problem and so I, stupidly, decided to make a HUGE jump to 395. I thought it would be no problem because of how easy 315 was...it was not easy. It was hard. My lift was shit and my technique crumbled. Tammy said she got nervous that I was going to destroy my back. Thankfully the back is still in tact but I learned a valuable lesson (again) not to try and save the world.
Introduction and stuff
I find that I am constantly searching for new ways to workout. From rowing, to bodybuilding, to strength training, to gymnastics, to crossfit, to now some mishmash of everything above. This is the record of the experiments I do to see what works best for me, which has yet to be determined.
I have been asked by some of my friends to share what I do so they can keep tabs on what it is I am doing. Hopefully by me making the mistakes they can tailor their workouts and be more efficient in reaching their own personal goals.
I doubt anyone will read it besides them but if some of you out there do read it and then decide to comment, I am more than happy to hear constructive comments. Anything else I will just delete and block. I have been on the internet before so I know how it works.
I will try and update everyday with both my diet, which is what REALLY holds me back, and the workouts I do. I will post my thoughts and musings on everything from past experience, to blogs I love, to scientific articles I read. I will post my progress in different benchmark exercises and workouts for my own records and for everyone to make fun of me. Pictures and videos as well.
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