Becoming an Athlete

I haven't been lifting much since the day before Thanksgiving. I hit the gym 3 times that Wednesday to make up for the days I knew I'd take off. That was dumb. Since then, my elbows, back, and knees have been aching. I didn't lift at all over the holiday weekend, but I have done a couple of 3 mile jogs, and some intervals. The intervals feel great, but it will be a while before my knees and feet are reconditioned to distance running. I'm going to keep running this week and start up again on 5 DEC. So am I being lazy, or calculated? Can't say for sure, but I am at least getting in my road work for once.

8:00 AM: 2.5 mile walk/jog with my dog 11:00 AM: Single leg standing calves: 3 x 20 per leg Leg press calves: 2 x 40 Squat: 225 x 10, 10; 245 x 10, 10; 265 x 10 Leg press: 340 x 15, 15, 15 (5 sec negative, explosive press) Squat jumps: 50 total reps

My birthday is 21 DEC, and I want to see how lean I can get in the month that remains till my 36th. When I was boxing in college, I'd hit 4% bodyfat during competition (hydrostatic method). When I was fighting through 2008, I'd cut weight to 187 and hit 11% relatively easily. But I haven't been worried about BF% in the last 3 years. I've just wanted to hit strength goals. So now, I have cleaned up my diet to where it would be if I were fight training, and I'm running again. So this last camping weekend was the last care-free bacchanalian fest for the foreseeable future. Monday AM: Intervals 2 minute jog, 30 second sprint: 8 rounds (20 minutes total) Monday PM: Abs and arms

My wife's brithday was this past Sunday, so I decided to make it a full weekend for her. We left Friday at noon, stopped off at a winery in Bryan, TX for some camping provisions, got to Huntsville State Park around 6:00 on Friday night and settled in for the night. After a nice breakfast, we hit the trail with packs loaded and knocked off 9 miles in 2.5 hours. After a leisurely lunch we hit some new trails and knocked off another 4 miles before coming back to camp. We were going to try for another 8-12 miles Sunday morning, but after polishing off all 3 bottles of wine around the campfire, we decided to just take our time about breaking down camp and then head home. After hiking 13 miles, I firmly believe Marathon runners are nuts!

I got them defined. Gonna keep it simple, and focused. Strength goals: 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) Endurance goal: 8 minute mile (keeping it realistic so I can reach strength goals) Whadaya think? Too aggresive? Too modest? Too narrow?

I had some of my worst throws of the year, but it was still good enough for 4th. Doing games on back to back weekends proved to be a bit more difficult than I anticipated. I'll continue on with my 3 on - 1 off schedule, but with far fewere rest days since there are no more events for the year.

Well, I've put in more time under the bar, and more time at the field throwing. I hope I do well in Salado this Saturday, 11/12. I'm a little worried that I won't be fully recovered in time. Here is what I did this week: Sunday, 5 NOV (1 day after Austin Highland Games) Russian twists: 3 x 10 each direction Corscrew: 3 x 10 each direction with 35lb plate Lots of biceps and triceps Monday, 6 NOV Lots of calves Squats: 5 x 10 at 245lbs Leg press: 4 x 15, using 5 second negatives. The weight was light; 270lbs Tuesday, 7 NOV Snatch grip high pull: 4 x 5 at 155 Bench press: 5 x 5 at 205 Smith machine incline bench: 3 x 15 at 135 1-arm dumbbell row: 5 x 10 at 65 wide grip seated cable row: 5 x 10 at 90 prone incline laterals: 5 x 7 at 20 wide grip pulldown: 3 x 12 at 130 lateral raise: 3 x 12 at 20 My upper body feels fine, but my hams, glutes, and quads are still aching from Monday's training.

Man, I am elated with my performance on Saturday. I did exactly as I thought I would. Although I didn't win, I am just happy that I didn't choke and was able to demostrate what my current capablity really is. There is nothing worse than flubbing it; doing well below what you've done in practice. I improved by many many feet on basically every event. One thing that shocked me: Mike Baab moved me up from the 42lb weight to the 56lb weight. Now that I'm "Amateur", I use the same weight as the truly strong; same weight as the Pros. I flipped the first three cabers, and got crushed by the 4th caber. The 4th caber is a 120lb short and stubby beast we named Snake Eyes, because of the two knots at bottom that look like eyes on a snake's head. I am terrible at 56lb weight over bar. I didn't even clear 9 feet. I'll be doing far more snatches, high pulls, cleans, and Ghetto-bell swings for the next 10 months! :)

I have found my own personal optimal training frequency. I've done similar layouts before, but I finally have it dialed in. I've been reading and following the plans of others for decades, and writing my own plans here and there for a decade or more as well. But with enough time under the bar, you get to where you are reading with an eye toward concepts, not blueprints. I don't need someone to write a detailed, rep-for-rep plan for me. I've come to understand what works best for me, but also have seen the wisdom of the folks who have accomplished far more and have far more experience than me. I've come to apply the concepts of some very influential people in the iron game to my training. Dan John Mark Ripptoe Jim Wendler Robert Dos Remedios My current plan 3 days on, 1 day off two distinct 4-day cycles Cycle 1 Day 1 - priority day (arms, for me) Day 2 - knee dominant / squatting pattern Day 3 - Horizontal push / pull; minor vertical push / pull work Day 4 - Off Cycl