Becoming an Athlete

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; 120x4; 90x7

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 press: 115 x 10, 10, 10, 10

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-grip pulldown: 130 x 5;

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 process and you'll uncover and address weak links,

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 progression 3 x 5 6. Quad accessory

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