Becoming an Athlete

The frequency is crushing me.  I'm not sure I can eat enough to recovery for this 3-day rotation.  I am stiff, sore, and hungry all day every day.  Thank God I have 2 weeks off to give this a solid effort. Since it was below freezing for the first time since February, I warmed up in the sauna.  Lots of static stretching and bodyweight movements.  After that, 3 minutes on the stepmill to get my heart pumping.  Really, 3 minutes is all it take on the stepmill.  That thing is torture. bench press:  215 x 2,3,5,2,3,5; 205 x 7 Bat wings:  5 x 10sec holds with 45lbs.  Easy. next time:  50lbs 1-arm overhead press:  55 x 2,3,5,2,3,5 right shoulder still hurts.  Will cease shooting heavy recurve for a while and see if that helps.  If not, will reduce frequency to Mon & Fri, instead of every 3 days Complex: 3 x 5 at 95lbs a. row b. clean c. squat d. overhead press e. front squat I switched the order a bit to give my...

This 3 day rotation is starting to crush me.  Everything hurts, and I can't eat enough food to feel better.  I'm going to stick with it through week 2 and if my shoulders are still this jacked, I'll switch it to a Mon,  Fri program instead of every 3 days.  Seriously, folks.  This program will crush anyone!!!! Bench press:  205 x 2,3,5,2,3,5,2,3,5 next time:  215lbs bat wings:  10 x 5 sec holds with 45.  Doable.  Not "easy", but less than hard. 1-arm press:  55 x 2,3,5,2,3,5,2,3,5 Right shoulder is especially sore.  I've been massaging it, but to no avail.  May have to stick with this weight or reduce frequency. bird dog:  easy as always I skipped complexes.  I'm just sore as bird dog shit squats:  115 x 30, 30

Training on my birthday.  Followed by a family trip to Tokyo Steakhouse to celebrate turning 37.  Yeah, it's gimicky, but the food is good and everyone loves the show.  :) Warm-up super-set: a. incline db curls:  22.5s x 12, 12 b. 1-arm overhead db extension:  45 x 12, 12   EZ-bar curl:  70x7; 80x5; 90x3; 75x7; 85x5; 95x3 EZ-bar skull crusher: 55x7; 65x5; 75x3; 65x7; 75x5; 85x5 Super-set, going for "pump" a. Machine hammer curl: 60 x 20, 15, 10, 9 b. Maching tricep extension: 65 x 20, 15, 10, 12 Alternating "dead bug":  Just going real slow and focusing on engaging transverse abdominus.  I gave myself some excruciating cramps with this one.

Much tougher work today. bench press:  205 x 2,3,5,2,3,5 bat wing:  45lb - 10 x 5sec 1-arm dumbbell overhead press:  55 x 2,3,5,2,3,5 bird dog.  easy. barbell complex: a. bent row: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5 c. clean: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5 d. front squat: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5 e. overhead press: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5 f. Back squat: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5 g. FBGM: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5 Back squat:  115 x 30; 125 x 30

Is it just me or does that sound stupid?  "Today was arms and abs day."  Well, be that as it may, it serves a purpose.  One of the planned movements for today was weighted dips, but I can't find my gear bag, so I didn't have my dip belt.  Instead I just banged out bodyweight dips for higher reps. Warm-up (to get muscle, but more importantly ELBOW ready for higher loads) a. incline dumbbell curl:  22.5s x 12, 10 b. overhead dumbbell extension:  45 x 12, 10   EZ-bar curl: 65x7; 75x5; 85x3; 70x7; 80x5; 90x3 Dips:  BW x 10, 10, 5 Then I did went back and forth on the machine curl and machine tricep extension, just to push some blood.  I went light and did 4 rapid fire sets of 10, not resting at all from bicep to tricep work. Elbow plank:  3 x 35 seconds

Doing 1/4 mile laps at the park.  Run x 200, walk by 200. Total distance:  2 miles. Super easy.  Just enough to loosen up my legs and back and exhaust my poor fat dog.  Poor boxer is not much of a jogging or hiking companion, but he's a good boy.

I love the training principles Dan John outlines.  They make sense.  They work.  They go deeper than methods or programs. I know I want to get in some serious volume work, but I want a bridge between what I can handle today and the classic 10 x 10 approach.  MMS is the perfect bridge. Day 1:  Feel it out, find your weights. Bench press:  205lbs is my starting weight Bat Wings:  40lb dumbbells is my starting weight 1-arm overhead press:  65 is my starting weight  Bird dog:  easy enough Complexes: Work up to max weight for 3 reps of: a. row b. clean c. front squat d. overhead press e. back squat f. Flat back goodmorning Starting weight:  115 Back Squat:  Recommendation was 25 reps at 95.  I did it and it was easy.  I bumped up to 115 and banged out 30.  THAT was a challenge, but manageable. Only difficulties I had: 1-arm overhead press:  I got banged up pretty good last week at the skate / BMX ...

Another 1.5 miles, and another 6 x 100yards.

Took my dog to the park and walked a total of 1.5 miles.  During those 6 laps, I ran 6 x 100 yards.

I was pressed for time so I just did some intervals: 8 rounds of: - 3min @ 3mph - 1min and 6.5mph

What a shitty performance.  I was dehydrated, under-fed, and stiff.  7 hours of back to back phone calls at work meant I didn't get time to eat except for my 6:00 AM meal.  So by 8:00 PM, when I finally made it to the gym, I was a sad sack. I only did my strength work, and even then I started cramping up everywhere. bent row: 135 x 10; 155 x 8; 175 x 6 front squat: 155 x 10; 185 x 8; 205 x 6

More strength.  More sweat.  More tired bench press:  225 x 3; 235 x 3; 245 x 3 deadlift: 335 x 3; 365 x 3; 385 x 3 MetCon 8: 4 rounds for time a. 55lb dumbbell swing x 10 b. leg raise off bench x 10 c. Pushup x 10 d. 65lb barbell curl x 10 TOTAL TIME:  about 4 songs.  I couldn't see the clock from where I was, so I just pushed as hard as I could.  That's really all you ever need to do. 

MetCons Strongman style!  Another day.  Another increase in LBS on the big lifts, and some heart & lung bursting MetCons.  This blend is what was lacking when I did CrossFit.  I got fitter, and weaker.  Now I'm getting fitter, stronger, and more mobile. Pullup:  BW x 5, 5, 5 Squat:  255 x 3; 275 x 3; 295 x 4 MetCon 7: Complete without rest 1. Farmer's walk x 2min 2. Tire-sled drag x 2 min 3. Heavy bag alternating shouldering* x 2min 4. Heavy bag side to side press** x 2 min  (MAJOR FAIL!!!!) *Heavy Bag shouldering:  I cut the straps off an old 70lb heavy bag.  This movement is basically a clean, but you catch it one shoulder, drop to the ground, then clean to the opposite shoulder.  The unstable nature of theheavy bag makes it much more difficult than the weight suggests. ** Heavy bag side to side press: After last rep of shouldering, press the bag overhead and lower to your opposite shoulder.  Again, the na...

Man, what a tough training session.  I feel so good right now. overhead press:  105 x 8; 115 x 8; 135 x 9 (new rep max PR) flatback goodmorning: 105 x 8; 115 x 8; 135 x 8   MetCon 6: Unilateral circuits 1a. Bulgarian squat: 30 x 8/8, 8/8, 8/8 1b. 1-arm wide bent row: 30 x 8/8, 8/8, 8/8 1c. Archer pushup: BW x 8/8, 8/8, regular pushups x 16 for 3rd round 2a. 1-leg db straight leg deadlift: 30 x 8/8, 8/8, 8/8 2b. 1-arm arc dumbbell row: 30 x 8/8, 8/8, 8/8 2c. 1-arm overhead press: 30 x 8/8, 8/8, 8/8 3a. BW x 8/8, 8/8, 8/8 3b. 1-arm snatch swing: 30 x 8/8, 8/8, 8/8 3c. 1-arm cross body lying extension: 30 x 8/8, 8/8, 8/8

My wife and I went for a Saturday morning hike at a cool, little known spot.  The trails were popular when I was a kid, but by the looks of things Saturday morning, they haven't been walked by more than a handful of people in the last 5 - 10 years.  The weeds had overgrown the trails, and there weren't any signs of wrappers, garbage, or litter of any sort. Because the trails had be reclaimed by nature, we had a rough, slow-going 6 mile round trip.  The terrain varied from riverbed, to sandy loam, to granite outcroppings.  The constant up and down and uneven footing taxed my ankles, knees, and even core. I stopped at almost ever boulder to do some low-level free climbing and jumped from rock to rock, clearing some nice gaps from as high up as 10 feet. That's the most tired such a short hike has ever made me.  It was a fun challenge.  

Down and dirty today.  little warm-up, no core circuit, or stretching. bent row:  135 x 8; 145 x 8; 155 x 8 front squat:  155 x 8; 185 x 8; 205 x 8 MetCon 5:  3 rounds for time of: a. 1 min jumping jacks (did 2 min on 1st round, then scaled down) b. Mountain climber x 50 c. Crunch x 25 d. Hindu pushup x 10 total time:  15:43  The Hindu pushups were incredibly difficult when starting from such a state of fatigue.  I was grinding out singles on the 3rd round.  This was the hardest MetCon so far.

No warm-up today.  just right to it: pullups: BW x 3, 3, 3, 3, 3, 3, 3 squat:  205 x 5; 225 x 5; 245 x 5 (easy, but back was tired from deadlifts yesterday) kettebell get-ups:  35lb x 5 mins MetCon:  Treadmill Intervals 5 rounds of 3mph x 3min / 7.5mph x 1 min

Great day for both me and my training partner. jump rope:  2 x 2mins bench press:  185 x 5; 205 x 5; 225 x 5 deadlift: 295 x 5; 315 x 5; 345 x 5 MetCon: Complex a. Hang snatch: 95 x 6, 6, 6, 6 b. Snatch grip shrug: 95 x 6, 6, 6, 6 c. High&wide bent row: 95 x 6, 6, 6, 6 d. Straight leg deadlift: 95 x 6, 6, 6, 6 e. alternatindg dumbbell curls: 30s x 6, 6, 6, 6 Core circuit: a. side plank:  1 min each side b. 3-pt plank: 20 sec each position d. back bridge:  2 x 15-20 seconds

Well, maybe not, but it was Thanksgiving, and my wife and I made it to the gym.  Due to some scheduling issues with family, we pushed back our celebration to Friday.  That meant my wife and I didn't have to spend all day cooking on Thursday. Since I was still tired from lifting on Mon and Tue, I went lighter and faster, trying to work on my explosiveness and technical proficiency with Olympic lifts. Kettlebell getups:  41lbs KB, 5 mins alternating arms after each rep KB windmills:  41lbs x 5/5, 5/5, 5/5, 5/5 Superset: a. Snatch:  115 x 1, 1, 1, 1, 1, 1, 1, 1 b. Pullups:  BW x 1, 2, 1, 2, 1, 2, 1, 2 Superset: a. Close grip snatch: 125 x 1, 1, 1, 1, 1, 1, 1, 1 b. Pullups:  BW x 1, 2, 1, 2, 1, 2, 1, 2

Got my wife some cool accessories for her bike, so we took it on a 14 mile ride.  7 miles to the park, a nice picnic, then playing on the skate / BMX park with my 9er, then 7 miles home. P.S. Ramps and drop-ins are much less fun on a mountain bike than a bmx bike.  The longer wheelbase, larger wheels, and higher center of gravity "smoothes" out all the obstacles.

Overhead press:  95 x 10; 105 x 10; 115 x 10 Flatback goodmorning: 95 x 10; 105 x 10; 115 x 10 MetCon 2:  max rounds in 15 mins of: a. Alternating lunge x 20 b. Sprawl x 10 c. Dips x 5 total:  5 rounds with only 1 min to spare

My training partner asked for a mulligan on our conditioning phase, so we started week 2 doing everything planned for week 1.  So this is a repeat, but still, much better than last week. I: Strength:     1. Bent row: 115 x 10; 125 x 10; 135 x 8     2. Front squat: 155 x 10; 185 x 3 (stopped short because my abs felt weird.  i didn't want to risk another hernia II Conditioning:     MetCon 1:  Countdowns for time of:     a. Jump shrug @ 55lbs (10,9,8,7,6,5,4,3,2,1)     b. Front squat @ 55lbs (10,9,8,7,6,5,4,3,2,1)     c. Pushup @ BW (10,9,8,7,6,5,4,3,2,1) III Core:    1. Elbow planks:  3 x 35 seconds    2. 2-point plank:  2 x 20 seconds    3. skipped PUP plank walkouts

GASP!  Nothing is as hard as working mitts and Thai pads.  The guy I worked with is a personal trainer, a solid boxer, and has amazing conditioning.  I was spent in the first 30 minutes but we worked for 1.5 hrs.

I LOVE kettlebells.  I took a 41lb kb to the skatepark and did my conditioning in nice, quiet grassy corner away from the skaters, while my son got in some skating. I came up with a great conditioning circuit, then did some Highland Games WOB drills, then fun bicep / tricep work. Conditioning: 5 minutes of alternating get-ups 4 rounds of: a. clean & press:  5 left; 5 right b. snatch: :  5 left; 5 right c. windmill:  5 left; 5 right d. 1-arm swings: :  5 left; 5 right Highland Games Weight Over Bar (WOB) 5 rounds of 4-reps of 1-arm swing to WOB throw.  Alternating left and right arm.  I actually threw much better with my left. Bicep / Tricep work a. Horn curls:  2 x 6,5,4,3,2,1 b. Overhead extension: 2 x 6,5,4,3,2,1

I: Strength Overhead press:  65 x 10; 85 x 10; 105 x 10 Flat Back Goodmorning: 65 x 10; 85 x 10; 105 x 10 II: MetCon 2:  Max rounds in 15 minutes of: a. Alternating lunge x 20 b. Sprawls x 10 c. Dips x 5 total:  4 rounds; rested last 3 minutes III: Core Circuit 1 a. elbow plank b. 2-point elbow plank c.  Pushup Postion plank walk-out total:  3 rounds.

Part I:  Strength Work: Bent row:  95 x 10; 115 x 10; 135 x 10 Front squat: 135 x 10; 155 x 10; 185 x 10 Part II:  MetCon 1:  Countdowns (10,9,8,7,6,5,4,3,2,1) a. Jump shrug @ 45lbs b. front squat @ 45lbs c. pushup @ bodyweight Ran out of time for core work.

I am devoting the next 6 weeks to lard removal.  With the build up to Highland Games, all I've done is focus on strength and power.  It is well past time to get my stamina back.  Conditioning began in earnest on Monday 12 NOV 2012. The basic framework for the next 6 weeks is this: 1. Basic strength work:  limited to 2 movements per session.  linear progression, but higher rep range 3x10; 3 x 8; and 10, 8, 6 2. Metabolic Conditioning (aka MetCons):  most people know this as CrossFit.  Really - CrossFit has no other secret sauce. 3. Core Circuit:  planks, bridges or traditional situp movements.  Just varies

I will be throwing at the Austin Celtic Festical on Saturday, 11/03, so I wanted to hit it hard on Monday and then relax. Clean:  165 x 1, 2, 2, 2, 1, 1, 1; 185 x 1, 1, 1, 1, 1 Push press:  165 x 3, 3, 3; 185 x 2, 2, 2, 1, 1, 1 Deadlift: 135 x 10; 185 x 10; 225 x 5; 275 x 5; 315 x 5; 365 x 1; 405 x 1 Rack pulls*:  405 x 1 (5 sec hold); 455 x 1 (5 sec hold); 495 x 1; 515 x 1 (5 sec hold) *Rack pulls are essentially a deadlift, starting from a higher starting point.  I lowered the squat rack pins to the bottom rung, and layed the bar across it.  That meant the bar started from about 3 inches below my knees.

hindu pushup: 5, 5, 5, 5 Superset: a. bench press: 185 x 5; 195 x 5; 205 x 5 b. bent row:  135 x 8;  9;  10 Incline bench press:   125 x 10, 10, 10, 10 Upright row:  85 x 10, 10, 10, 10 Snow angels:  10s x 12, 10, 10, 10 Superset: a. FreeMotion Tricep extension: 40x10; 60x10; 80x10,10,10; 90x5 b. FreeMotion Bicep curl:   50x10; 70x10; 90x10,10,10; 100x5

hindu squat: 40, 40, 40 back squat: 135x5; 185x5; 225x5; 245x5; 275x5; 295x5 single-leg leg press jump: 70 x 6/6; 6/6; 6/6; 6/6 TRX-assisted pistols: shit tons till I wanted to cry

I've forgotten how many weeks on this plan, but it is going well. handstand pushup:  10 Tri-set ladders: a. Clean:  165 x 1-1-1; 1-1-1; 1-1-1; 1-1-1; 1-1-1 b. Press:  165 x 1-1-1; 1-1-1; 1-1-1; 1-1-1; 1-1-1 c. Pullup:  +10 x 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1-2-3 Upright row: 85 x 10, 10, 10, 7 Upright snow angels:  10s x 12, 10, 8, 6 FreeMotion tricep extension:  30x10; 40x10; 50x10; 60x10; 70x10; 80x10, 7, 7

My son loves the cub scouts.  This is his 2nd year and he really wants to progress to Boy Scouts.  The thing I like most is that they are responsible for all the activities - parents are just there to help keep them on task. So with lots of down time on Saturday, I was glad that I brought my Atlas Stone with me.  :) I did a ton of loaded carries with my Atlas stone, then clean and press ladders. 8 rounds of: Clean to right shoulder, carry 30 paces, drop Clean to left shoulder, carry 30 paces, drop Clean & Press Ladders: 1-2-3; 1-2-3; 1-2; 1-2; 1-2; 1; 1; 1; 1; 1

Stuff keeps coming up on Fridays, which results in me not doing my deadlifts, so I hammered those Tuesday evening. warm-up: a. hindu squats:  3 x 35 b. inch worm:   3 x 3 c. cradle stretch:  3 x 5 each leg d. hindu pushup:  3 x 4 deadlift: 135x10; 185x10; 225x5; 275x5; 315x5; 335x5; 345x5; 365x3; 375x3; 385x3 TRX Iron crosses:  lots of playing to replicate the top half of Weight Over Bar.

I took the day off and helped a friend haul off the mess left by a shady contractor.  My friend has no truck, and I do, so he rented a trailor and I towed it.  We were able to get 2 loads taken to the landfill before I had a family emergency come up and had to call it a day.

throwing light hammer light weight for distance weight over bar caber atlas stone 2 hours all together.

I had a small breakfast and didn't have time for lunch, so I trained on an empty stomach at 3:00 PM.  I was overly depleted but still had a passable workout. warm-up:  hindu pushup:  4,4,4,5 bench press:  165 x 5; 175 x 5; 185 x 11 superset a. Incline bench press*: 115 x 10, 10, 10, 10 b. upright row: 85 x 10, 10, 10, 10 superset a. Bent row: 135 x 6, 6, 6, 7 b. Pushups:  BW x 10, 10, 10, 10

I went to my buddy's house this evening and worked on his heavy bag.  I am pleasantly surprised by level of conditioning. Part 1: warm-up / work output 2 rounds of 4 minute drills: emphasis on form / balance a. straight punches: 1 min b. knees: 1min c. hooks: 1min d. kicks: 1 min 2 rounds of 3 minute drills: emphasis on footwork and movement a. straight punches: 1 min b. kicks: 1min c. hooks: 1 min Part II: skills and drills lots of time working on falling left hook, rising right hook lots of time working on lunging in range and out of range with jab lunging in range with jab, pivoting out with left hook Part II:  burn-out 20 kicks per leg, maximum power

Foam rolling is torture.  It really is, but it makes you feel better afterwards.  Reminds me of something Dennis Miller said on SNLWeekend Updates deacades ago.  "Its like hitting yourself in the head with a hammer, because it feels so good when you stop." Leg warm-up: a. Hindu squats: 30, 30, 30, 20 (110 total) b. foam roll IT band and top of quad:  2 passes per leg between Hindu squat sets Squat: 215 x 5; 235 x 5; 255 x 5 Sing-leg leg press jump*: 70 x 6/6, 6/6, 6/6, 6/6 Leg extension: 120 x 12, 11, 11, 10 Leg curl: 100 x 10, 10, 10, 10 *Leg press jump: I was using a leg press machine with a fixed floor plate and a seat that is on rails.Using one leg at a time, I jumped as hard as I could, with a weight that was just heavy enough to prevent me from banging the seat/sled into the end of the rails.  It turned out to be a great explosive movement, and didn't have near the level of shock to me knees that depth jumps induce.

I missed Friday's workout due to some work commitments and a Cub Scout campout.  No big deal.  Life is always more important than training. But I hit the gym a day early, on Sunday instead of Monday. Hand stand pushup:  9 singles Ladders a. Clean: 145 x 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1-2-3 b. Press: 145 x 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1-2-3 c. Pullup: BW x 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1-2-3 Upright row: 80 x 10, 10, 10, 10 Incline lateral raise*: 12.5s x 10, 8; 10s x 10, 10 Close grip brnch press:  125 x 10, 10, 10, 10 Preacher curl machine: 30x10; 40x10; 50x10; 60x10; 70x10; 80x10; 90x5; 100x5; 60x12

Another good session.  Let's cut to the chase; bench press:  155x 5; 165 x 5; 175 x 13 cable chest press:  60 x 10, 10, 10, 10 superset: a. upright row: 80 x 10, 10, 10, 10, 10 b. pushup: BW x 10, 10, 7, 8, 7 bent row: 135 x 5, 5, 5, 5 preacher curl machine: 40x10; 50x10; 60x10; 70x10; 80x10; 90x7; 100x5; 50x15 My arms get such a pump from the preacher curl machines.  I finally found an exercise and loading scheme that is putting size on my stickly arms.  Triceps are coming up fast as a result of all the pressing movements, so no worries about balance / function.

More fun with squats.  Because of the clean ladders, my lower back is fatigued after on Tuesday for squats, so I'm doing some pre-exhaust for the quads and some bodybuilder type work instead of squatting till my legs go numb. Hindu squats:  100 reps (4 x 25, with 30 second rest intervals.  When I can get 2 x 50, I'll increase the total) Squat:  205 x 5; 225 x 5; 245 x 5 Leg press:  360 x 10, 10, 10, 10 Leg extension: 100 x 10, 10, 10, 10 Lying leg curl: 80 x 10, 10, 10, 10 Super basic.  Kinda boring. Got the job done.

week 2, day 1.  More vertical push & pull handstand pushup:  9 singles Ladders a. Clean: 145 x 1-2-3; 1-2-3; 1-2-3; 1-2-3 b. Press: 145 x 1-2-3; 1-2-3; 1-2-3; 1-2-3 c. Pullup: BW x 1-2-3; 1-2-3; 1-2-3; 1-2-3 Upright row: 75 x 10, 10, 10, 10, 8 Lateral raise: 15s x 10, 10, 10; 7.5s x 21s Close grip bench press:  125 x 10, 10, 8 Machine curls: 40x10; 50x10; 60x10; 70x10; 80x10; 90x4

I started a new 12 week training cycle.  After getting my 1 rep maxes, I started over at 50% 1RM and will steadily build up the weight until I stall out (ideally 12 weeks from now).  While the loads are light, I'm doing a bit of pre-exhaust work before the main lifts just to get a bit more growth stimulus out of the lighter loads. I should have done day 3 on Thursday, 27 SEP, but got myself into a charity boxing tournament on Sunday, so I opted to skip weights on Thursday and Friday.  Now, due to weather, the tournament has been rescheduled, so I lifted on Friday 28 SEP, and will lift again on Saturday. Today's results: pushup:  30 total reps bench press:  145 x 5; 145 x 5; 155 x 14 seated cable chest press: 60 x 10, 9, 10, 8 Superset: a. upright row:  75 x 10, 10, 10, 10, 10 b. pushup:  BW x 7, 8, 10, 7, 8 Constant tension support dumbbell row:  20s x 10, 10, 10 machine curl:  30x10; 40x10; 50x10; 60x5; 70x5; 80x5; 90x5; 100x5; 12...

Today was squats, with some squats, and a dash of squats for flavor.  I'm on week1 , day 2 of my current 12 week lifting cycle.  Starting from 50% 1RM on the big lifts and slowly progressing up.  I'm doing a little pre-exhaust on squat days to get more growth stimulus from lower loads.  It also helps save my back by forcing me to work lighter. Hindu squats: 100 total reps Narrow stance squats: 185 x 5; 205 x 5; 225 x 5 2 minutes continuous squats:  95 lbs for 2 mins straight.  Totally lost count of reps leg extensions:  80 x 12, 12, 12, 12 leg curls:  65 x 10, 10, 10, 10 squat jumps:  50 total reps.

Last week at work got the best of me.  After putting the kids to bed, I'd hop on the laptop and do more work, usually for an extra 3 - 4 hours.  Needless to say, lifting fell to the wayside.  There was just no getting around it. Saturday was my son's first skateboarding competition.  He did great.  He's 9 years old, and looked better than a lot of teenagers out there.  That lasted all day.  I was supposed to have competed in Highland Games the following Sunday, but I was too wiped out from standing all day in the sun at Jacob's contest.  Sunday was a nice rest and recharge day. Monday was back to the gym, and with a vengeance.  The world is right again. Handstand pushups:  singles to failure:  9 Complex: a. Hang clean:  145 x 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1-2 b. Standing press: 145 x 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1-2 c. Pullup: BW x 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1-2 Upright row:  65 x 10, 10, 10, 10, 9 Close grip bench ...

I did bench and front squat today.  I'm happy with front squat, which was 285.  I'm disappointed with my bench, which was 295.  I really thought I could nail 315 or more.  Oh well. So so far I'd give myself a C+ on attaining my 2012 strength goals.  I still need to test squat, but my back is dead tired. I put this table together to show my progress so far.

I'm pleased with my overhead press max, but disappointed with my deadlift. OHP 1 rep max:  175 DL 1 rep max:   405 I'll get maxes for bench press on Tuesday and squats on Friday. I know what I need to do.  New plan (same framework) starts on 24 SEP. Reminder of my strength goals for 2012: 1x bodyweight overhead press: 210lbs 1.5x bodyweight bench press: 315lbs (almost there now) 2x bodyweight squat: 420lbs (no idea where I'm at) 2.5x bodyweight deadlift: 525 (hovering around 450, with one brief stop at 495) http://munozfitness.blogspot.com/2011/11/jump-start-on-2012-goals.html

Conditioning circuit / ladder: a. Clean:  155 x 1-2-3; 1-2-3; 1-2-3 b. Dips:  BW x 2-3-5; 2-3-5; 2-3-5 c. Sprawl: x 5-5-5; 5-5-5; 5-5-5 d. 400 meter run x 1; 1; 1

I'm still getting adjusted to the hectic schedule of school and Boy Scout activities, so my training has been spotty for the last few weeks.  Friday night I did some basics. L-sit static holds: 5 seconds, 10sec, 7sec, 5 sec Knee raise: 10, 12, 12, 10 Squat: 135 x 10; 185 x 10; 225 x 5; 275 x 5; 295 x 5; 315 x 3; 225 x 10

I've been experimenting with two types of arrows and a number of different weight field points for my new recurve.  I'm not yet sure which arrows I like better - the Easton Dangerous Game 250s, or the GrizzlyStik Safaris.  Both smack the target with a noticeable " THUMP! ", and penetrate much deeper than my longbow.  At 20 lbs heavier, it should!!!! I'm suprised by how quickly the recurve is becoming normal for me.  It is 83lb at full draw (30.5 inches), and I can hold on target without shaking for a second.  Much more and my right arm looks like it is having a grand mal. I'm still using the technique from "Beginner's Guide to Traditional Archery".  With a single arrow, hitting at many bulls-eyes at 5' as I can.  I was at about 8 in a row with the longbow, but I'm maybe 3 for 10 with the recurve.  Once I settle on a field point weight, and a single arrow, I expect those numbers to go up. I'll have to head to the range soon to se...

When I got home on Monday, I was so spent from the mini-vacation that I put off the deadlifting till Tuesday.  I feel much more like myself after an evening of home cooked dinner, and a night in my own bed. deadlift: 135 x 10; 185 x 10; 225 x 10; 275 x 5; 315 x 5; 365 x 1; 275 x 10 leg press:  270 x 15; 360 x 15; 450 x 10; 540 x 5; 630 x 1 I'll do some LII tonight and sweat out even more sludge.

My wife and I were in the middle of nowhere on the muddiest, fish-catching-est place on the Gulf of Mexico.  The fishing was PHENOMENAL!!!!!!  I caught about 8 red drum (AKA redfish), a dozen or so specked trout, some incidental fish like croaker and even a tiny sand shark. But the thing about being in a place like were at (name withheld to protect my favorite spot), is that there isn't shit to eat.  The nearest grocery store is 30 miles away.  We brought sandwich stuff, but vegetables just weren't made for the cooler, so we went 3 days with sammiches, eggs, yogurt, and the occasional deep-fried fare of the local eateries.  Top that all off with the requisite post-fishing libations, and you have a recipe for rapid deconditioning and paltry training weights. So a day after returning from the coast, I put up these shabby numbers: treadmill:  0.5 miles in 10 mins at 4 degree incline hanging knees to elbows: 3,4,5,2,3,5,2,3,5 vertical superset: a. V-gri...

My wife and I went to the Gulf of Mexico on 6 SEP, so I squeezed in a quick conditioning workout. treadmill: 0.5 miles in 10 minutes at 4 degree incline Conditioning work: a. 35lb KB swing left arm:  5 x 10 b. 35lb KB swing right arm:  5 x 10 c. Box jump:  5 x 10

I try my best to keep things simple, coherent, and concise.  I really do.  But sometimes I have to spend a bit more time explaining details, because it is my experience that the big picture is clearer when you know the details. Why?  How?  How much?  How often?  When?  That said, I'm going to do my best to answer all these questions as briefly and completely as possible. This training plan is a straight forward, tremendously effective way to build strength.  You will gain muscle, but that is an effect, not the goal.  The goal is to get as strong as possible in a handful of movements that cover the majority of the primary movers in your body.  We will supplement the strength work with body-weight movements to ensure you build mobility and endurance along the way.  For the next 6 months, we'll be focusing on pouring the foundation, framing the house, making a structure which is strong and will last for decades.  Follow this pro...

Highlight of the day:  225 x 6 on bench press. 5 mins on stepmill.  that thing is torture Russian twist:  20 x 10/10, 10/10 Horizontal push / pull: a. bench press:  185 x 5; 205 x 5; 225 x 5 b. bent row: 155 x 5; 175 x 5; 185 x 5 upright row:  65 x 10, 10, 10, 10 wide grip pulldown:  130 x 10, 10, 10, 10 front squat:  205 x 5; 225 x 5; 245 x 5 skipped ancillary leg work - still sore from timed squat sets machine bicep curl (cuz I still have twig arms): 30 x 40; 40 x 5; 50 x 5; 60 x 5; 70 x 5; 80 x 5; 90 x 5; 100 x 5 90 x 6; 80 x 7; 70 x 8; 60 x 9; 50 x 10

My wife, being the sexy ripped figure model / personal trainer that she is, is trying a new diet called Carb Backloading.  We read about it Power, a magazine for powerlifters.  The diet author's website is http://www.dangerouslyhardcore.com/ - dumb name, but the diet sounds intelligent. In any event, I'm going to give it a go as well.  In addition to that I'm going to slowly ramp up my work capacity and training volume.  What I have been doing is bringing me fantastic results in strength and decent results in size, but I want to get a little leaner and denser.  Here is a recap of Phase 1, as well as projection for phases 2 and 3: Phase 1: Goal:  increase strength.  Accomplished ! 4 strength workouts: A1, B1, A2, B2 3x per week schedule A framework: 1. 10 min cardio 2. rotational abs 3. horizontal push / pull superset:  linear progression 3 x 5, 3rd set to max 4. vertical push / pull superset: 4 x 10 5. knee dominant lift:  linear prog...

jump rope:  5 x 2min / 1min.  rope broke else I'd have done 6 rounds Working up to 1 rep max on: a. Clean + Thruster: 115 x 5; 135 x 5; 145 x 1, 155 x 1; 165 x 1; 175 x 1; 185 x 1; 195 x fail b. Pullup:  BW x 5, 5; +25 x 1, 1; +35 x 1; +45 x 1; +55 x 1, 1 Conditioning: a. Clean + thruster:  135 x 5, 5, 5, 5 b. Burpee:  5, 5, 5, 5 Timed squat sets: I used my boxing round timer and did three sets of squats.  Each set lasted 2 minutes, and I only got 1 minute rest until the next set.  I only used 95lb but that continuous time under tension was a real will-breaker.  My legs haven't been this sore in ages.  I'll have to do this again

10 rounds of level 0 intervals:  3 mins walk / 30 sec run.

A lot has been written on how to get stronger, from the very basic to the incomprehensibly complex.  There are a handful of coaches / authors and their methods that I've turned to time and time again.  I don't need to read 95% of the books or articles out there, but I do anyway, and it just confirms that these few coaches have cut through the crap and left what is productive.  It's the Bruce Lee approach to building strength -  Adopt what is useful.  Reject what is useless.  Below is a stripped-to-the-essentials summary of the authors, in no particular order, who have influenced how I train. Jim Wendler :  5/3/1 template Jim's 5/3/1 e-book is well worth the $20.  It will clarify what is most important in getting stronger: basic compound movements Find your TRUE 1 rep max, and start light, lighter than your ego is comfortable with make progress every session for as long as you can don't overthink it I don't follow his training templates a...

I got sloppy and ended up taking 2 weeks off of training.  This week I am punishing myself with solid conditioning work all week.  I'll write a follow-up explaining what complexes and combinations are, but for, now just know that I'm up-ing the conditioning side of my workout and will get back to my strength template after I feel I am sufficiently re-educated on the benefits of consistent hard work. Jump rope:  4 x 2min / 1 min Reverse cable woodchop:  100 x 5/5, 5/5, 5/5 - did these explosively, as Highland Games are approaching.  Should help with stone put and hammer throw Conditioning work (using 2-3-5 ladders) a. Clean:            115 x 2-3-5, 2-3-5, 2-3-5 b. Front Squat:  115 x 2-3-5, 2-3-5, 2-3-5 c. Push Press:    115 x 2-3-5, 2-3-5, 2-3-5 d. Neutral grip pullup: BW x 2-3-5, 2-3-5, 2-3-1 e. Burpees:  x 5-5-5, 5-5-5, 5-5-5 Deadlift:  225 x 5; 275 x 7; 315 x 1; 365 x 1; 405 x 1 ...

I've been shooting my longbow for about 9 months.  It is an old Byron Ferguson "Hunter".  At my 30.5 inch draw length, it pulls 64lbs.  My dad got this for himself when I was 15 or 16, and he gave it to me in my 20s. I hadn't shot much since high school, but started shooting again after my hernia, just for something to do since I couldn't train for or compete in Highland Games. My dad was always a compound bow hunter, and longbow was just for dinking around.  I have to say, compound never enthralled me the way traditional shooting does.  I hated messing with my sights, the tension in my arrow rest, and all the other mechanical gizmos you had to fiddle with to shoot well. So I got a new string for my longbow, bare-shaft tuned some new arrows, and am shooting like never before.  Like I said before, I'm a reader, so I also got a couple of books to become a better shooter and to know my arm-gaurd from a hole in the ground.  :) This is a great b...

Swimming: I'm a reader.  I love to read everything I can to get better at whatever I enjoy.  I got my wife a book on swimming, but she didn't take to it right away, so I dove in (pun?) and read it.  Total Immersion Swimming is an incredible book and has taken me from an already strong swimmer to a fantastic swimmer.  I covered 20 laps in about half the time, and half the effort.  Climbing: I wasn't really climbing.  I did some handy-man work for my mother.  She bought a chandelier and filled it with solar powered lights instead of candles.  I hung it from a large tree in her back yard.  She wanted the ability to raise and lower it, so I ran a cable through a series of eye-bolts up the tree to the top branch, and anchored a small plastic boat cleat to the trunk to secure the cable.  The eye-bolts work great as cable guides, but getting them up set was a challenge. I climbed up and down that tree carrying my drill, the cable, and a...

Another great day!  I skipped bicep/tricep work, but was rewarded with some more PRs! Jump rope:  4 x 2min /1min (calves were tired.  will stay here for a few weeks till it's easy) Russian twist:  15 x 10/10, 10/10 Bench press:  190 x 5; 200 x 5; 210 x 10 (another post-op PR!!!) Bent row: 150 x 5; 165 x 5; 180 x 6 (all-time PR!) Vertical superset: a. upright row: 75 x 10, 10, 10, 10 b. v-grip pulldown: 115 x 10, 10, 10, 10 Squat:  (warm-up: 45x5; 135x5; 185x5; 225x3) work sets: 235 x 5; 255 x 5; 275 x 10 (another post-op PR!) Pistols:  1-2-3-4, 1-2-3-4, 1-2-3, 1-2-3, 1-2-3 less than before, but squats really took it out of me today.

Subtle changes are working wonders!!!  The weights I use on arms are pathetic, but that is after all my push / pull work, so it is entirely expected. AND my elbows feel better this way. jump rope:  4 x 2min / 30 sec.  4th round was tough! weighted overhead situp:  20 x 10, 10 pullup:  bw x 5; +10 x 5; +20 x 5; +25 x 5 (Personal Record!) overhead press:  135 x 5; 145 x 5; 155 x 5 (another PR!) horizontal push / pull: a. 1-arm row: 70 x 10/10, 10/10, 10/10 b. pushup:  bw x 14, 12, 12 bicep triset: a. zottman curl:  15 x 10/10 b. concentration curl: 15 x 10 c. cross-body hammer curl:  15 x 10 skipped tricep work deadlift:  (warm-up: 135 x 10; 185 x 5; 225 x 5) work sets: 275 x 5; 315 x 5; 335 x 7 (post-hernia op PR!) T-bell swings:  73 x 15, 10, 15, 10

I took Friday off for a number of real reasons and got a whole lot of life handled.  I don't feel the least bit guilty as I took care of my family and my finances that day.  Lifting can wait.  :) On to Monday's results: treadmill:  0.64 miles in 10 mins; 3.5 degree incline Reverse woodchopper:  70 x 10/10, 10/10 (very explosive) Arm strength (lighter weight to give my elbows a chance to catch up) a. barbell curl:  70 x 10, 10, 10 b. skull crusher:  70 x 10, 10, 10 Horizontal strength: a. Bent row:  155 x 5; 165 x 5; 175 x 7 b. bench press: 185 x 5; 195 x 5; 205 x 7 Vertical endurance: a. v-grip (neutral) pulldown: 100 x 10, 10, 10, 10 (super easy) b. upright row:  65 x 10, 10, 10, 10 (not so easy) Front squat: (warm-up 45x5, 95x5, 135x5, 185x5) 195 x 5; 205 x 5; 215 x 9 skipped pistols due to time constraints.

Well, I've hit my wall.  Time to take a couple steps back in order to make a few dozen steps forward.  My vertical pushing and pulling strength is stalling out.  I'm going to make the following changes to revitalize my progress. On vertical pull endurance work, I'm going to start using pull-downs to get lighter weight and higher volume.  I'm also going to switch my vertical pull endurance work to upright rows.  This should be enough variety that I don't stagnate one overhead press strength days, with a nice side-benefit of building some nice traps.  :) On vertical push / pull strength days, I'm going to do my bicep and tricep work AFTER the overhead presses and pullups. All else is still making steady progress.  Today's results: Treadmill:  0.65 miles in mins at 3.5 degree incline leg raise off bench:  20, 20, 20 Bicep superset: a. alternating dumbbell curl:  30s x 10, 10 b. EZ-bar curl: 75 x 6, 6 Tricep superset: a. rope grip...

Today was nice.  My wife had a couple ours free this evening, so we went swimming together.  I swam 25 laps.  I'm have no illusions of becoming Michael Phelps, but I love the workout and how good my joints feel afterwards.

I can't speak highly enough about this training plan.  Taking Jim Wendler's advice of starting from light (50% 1RM in my case), means I've yet to miss target reps for any sets.  I'm still making consistent progress.  The only area that is taking a hit are chin-ups.  They are starting to aggravate my elbow, so I'm going to switch to neutral grip pullups for my volume / endurance work.  On to my Monday night workout results: jump rope: 3 x 2min/1min.  Getting easy.  Need to add a 4th round Russian twist:  12 x 12/12, 12/12.  Will progress to 15 per side then increase load to 15lbs. skipped biceps and triceps as my elbow was still tweaked. Horizontal strength: a. bench press:  180 x 5; 190 x 5; 200 x 12 b. bent row: 150 x 5; 160 x 5; 170 x 8 Vertical endurance:  Skipped 4th set because of elbow weirdness a. OHP: 100 x 10, 10, 10 b. chin-up:  BW x 6, 7, 4 (elbow hurting) Squat:  about 5 warm-up sets, then 225 x 5; 235 x...

My wife and I hiked 10-11 miles in Georgetown, TX on Saturday.  An evening of pizza and wine brought back to life. :) I went to my friend's house on Sunday night to work some boxing skills and drills.  I'm always amazed out how quickly I get rusty, but how I sharpen up even quicker, from round to round.

Another great workout.  Back on track and feeling good. T-bell swings are the ultimate destroy / rebuild tool.  Everyone is asking me if I'm dieting.  :) treadmill:  0.62 miles in 10 mins, 3.5 degree icnline 1-arm overhead situp*:  10 x 10/10, 10/10 Bicep tri-set: one set per arm today ionstead of 2.  pressed for time a. zottman curl: 22.5 x 10/10 b. concentration curl: 22.5 x 10/10 c. x-body hammer curl:  22.5 x 10 Tricep tri-set: one set per arm today ionstead of 2.  pressed for time a. x-body dumbbell extension:  22.5 x 10/10 b. reverse grip pressdown:  20 x 10/10 c. neutral grip pressdown: 20 x 10/10 Vertical strength: a. Pullup:  BW x 5; +10 x 5; +20 x 5 b. OHP: 135 x 5; 140 x 5; 145 x 6 Horizontal endurance: a. 1-arm row: 70 x 10/10, 10/10, 10/10 b. pushup: BW x 15, 15, 15 FBGM: 115 x 10; 120 x 10; 125 x 10 T-bell swing:  73 x 15, 13, 12, 10

Thursday night I took my daughter to the pool.  We took it easy and did 20 laps together.  That girl has been a water bug from the day she was born.  It was really cool to exercise with her.  Swimming is about the only form of exercise she likes, so I plan to take her as often as she wants to go.

This was my best workout yet!  I made one subtle change to keep raising my emphasis on athleticism as my old strength levels come back. Jump rope:  3 x 2min / 1min  :)  Good and sweaty foam rolling - emphasis on IT band and triceps, but done all over Wood chopper: 110 x 10/10, 10/10  -  felt easy! Arm strength:  going to increase reps next time instead of weight, as my elbow tendons are getting sore a. barbell curl: 75 x 8, 8, 8 b. skull crusher: 75 x 8, 8, 8 Horizontal strength:  GREAT numbers today a. bench press:  175 x 5; 185 x 5; 195 x 10 b. bent row: 145 x 5; 155 x 5; 165 x 8 Vertical size: Chins kinda weak today.  Oh well a. OHP: 100 x 10, 10, 10, 8 b. Chin-up:  BW x 6, 6, 6, 4 Front squat: 185 x 5; 195 x 5; 205 x 9 - I used a heapin helpin of Tiger Balm on my knees before I started.  As I did my warm-up sets, my knees caught fire and felt AMAZING! TRX-assisted pistol squat ladders: 1-2-3; 1-2-3; 1-2-3; 1-2-3; 1...

I went to our HOA park, and started with a 1/4 mile walk.  After that, I did some spine rolls on the ground, followed by lots of miscellaneous stretching.  After I was warmed up I did 5 rounds of the following: 1/4 mile jog down dog / cat stretch bridges windshield wipers front split / side split rotations spine rolls I kept it really light.  Just trying to feel loose and light like when I was fighting.

Much better day.  The gym was overly crowded, so I did a lot of standing around and waiting.  I was a bit weaker than I expected, but all in all, not bad.  I attribute this to my meal schedule being WAY off today. treadmill:  0.59 miles in 10 mins at 3.5 degree incline leg raise off bench:  BW x 18, 20, 20 Bicep superset: a. Alternating dumbbell curl:  30s x 10 each b. EZ bar curl:  70 x 8 Tricep superset: a. Rope grip pushdown: 50 x 10, 10 b. Dips:  BW x 8, 5 Vertical strength: a. Pullup:  BW x 3, 4, 4, 5, 5 b. OHP: 135 x 5, 5, 5; 140 x 5, 7 Horizontal endurance: a. 1-arm db row:  70 x 10/10, 10/10, 10/10, 10/10 b. pushup:  BW x 10, 10, 10, 10 deadlift:  235 x 5; 255 x 5; 275 x 12 1-arm KB swing:  35lb  - 30 total per arm.  alternated every 10 reps KB Snatch: 35lb - 20 per arm. alternated every 10 reps

Little sleep Tuesday night.  Long day of work on Wednesday.  I got to the gym at 9:00 PM, but just didn't feel up to it.  I scrapped the whole thing and decided to do it again on Friday morning.

I was going to run, but I took my fat lazy dog with me, so it turned into a 20 minute walk instead of 40 minutes of intervals.  The good news is that left me with enough time for some archery at home.  I'm doing pretty good up to 25 yards.

Still chugging along, adding weight and/or reps.  Dropping fat and building muscle.  What more can I ask for ???  :) Jump rope:  4 x 1min / 30 sec Russian twist:  12 x 10, 10 Close grip dumbbell press:  55 x 8, 8, 8 Barbell preacher curl: 70 x 8, 8, 8 Horizontal strength a. bench press:  170 x 5; 175 x 5; 180 x 12 b. bent row:    150 x 5;   155 x 5;  160 x 5 Vertical size: a. overhead press:  100 x 10, 10, 10, 10 b. chin-up:  BW x 7, 6, 6, 6 Squat: 215 x 5; 225 x 5; 235 x 12 Squat jumps:  15, 12, 12, 11 I crushed it on squats and paid the price on squat jumps.  My legs were wobbly and on fire.  My legs feel like jello.

My wife and I went swimming for 2.5 hrs on Saturday.  I did quite a few laps, but I never keep count.  My favorite thing is doing laps underwater on a single breath.  I can make down and about half way back in our 25 meter pool, underwater on a single breath. Today, Sunday, we went to my niece's birthday party at a skating rink.  I took my rollerblades and skated enough to break a sweat and make my knees nice and sore.

Another great training session.  I had my bodyfat tested today and I'm posted good results: weight:  220lbs even body fat%:  16.5% lean mass: 183.7 lbs We'll see where I'm at next week.  On to the training notes: treadmill:  0.58miles in 10mins at 3.5 degree incline hand to ball plank:  2 x 12 per arm Unilateral Bicep triset*: a. Zottman curl:  20 x 10/10, 10/10 b. Concentration curl: 20 x 10/10, 10/10 c. Cross-bosy hammer curl:  25 x 10/10, 4/4 Unilateral tricep tri-set*: a. Cross-body lying extension:  20 x 10/10, 10/10 b. Reverse grip pressdown: 20 x 10/10, 10/10 c. Rope grip pressdown:  20 x 10/10, 10/10 Vertical strength: a. pullup:  BW x 5; +10lb x 5; +15lb x 5 b. OHP: 125 x 5; 130 x 5; 135 x 10 Horizontal size: a. 1-arm dumbbell row: 65 x 10/10, 10/10, 10/10, 10/10 b. pushup:  15, 15, 15, 15 Flatback Goodmorning (FBGM): 105 x 10; 110 x 10; 115 x 10 T-bell swings:  73lb t-bell x 50 total (10, 10, 10,...