Becoming an Athlete

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and appreciates all the beauty along th

So this is my "off" week.  All it means is no gym time.  Apparently it doesn't mean rest and recovery. Friday after work I parked a the trailhead of Goodwater Loop on Lake Georgetown.  I set out at 5:00 PM with 6 liters of water, a liter of coconut water, some trail mix, and a few turkey pitas. For the first 17 miles I maintained a 3mph pace.  I reached mile 17 at midnight at had a 30 minute break to eat.  I finished the remaining 10 miles at a 2mph pace.  The last 8 miles were pure hills. I made it to my truck right at 5:15 AM, putting this at 12 hours and 15 minute hike.  I was delirious on the last mile.  My mind just wanted to sleep.  I got home and slept like I was in a coma.  I was useless on Saturday, but went to a concert that night. Sunday I went rock climbing at Main Event.  When I got home from an hour of climbing, I noticed my feet had blood blisters all over.  OUCH!  SO now my hands and feet are killing me.  :)

Yup.  I'm at the wall.  Everything feels heavy.  Everything hurts.  24 hours is not enough sleep.  My mood and my energy levels are shot. On the plus side, my physique looks pretty damn good.  :-( I'm going to take a week off then get back after it.  Need to consider if I've take whole body training as far as I can.  Making gains three times a week is getting harder and harder.  Much as I hate to admit it, I may need to consider a split routine again.

Oh my gosh!  My muscles hurt.  My joints hurt and make popping noises all day long.  My appetite is off the charts.  My feet are sore. But goodness gracious, I've never seen my body respond so quickly as it is right now, and I'm not taking any supplements whatsoever. My legs are really responding to the extreme double progression method, and the thrice weekly stimulus of pistols and squats.  I'm going to do my best to gut this out and not take any time off, but the wall is coming..... 9DEC2014: P2-wk1-d3 Warmup including Turkish getups and wood choppers. Alternating low box pistols: 6,6,6,6 NG pullup:  5,4,3,2,2 Snatch complex:  65# (just a warm-up.  Will move to 85 next time) a. snatch high pull x 3 b. snatch x 3 c. snatch balance x 3 d. overhead squat x 3 Bench press: 165 x 5,5,5 (went light because my shoulder hurt so bad) Hammer Strength row: 160x10; 180x20 (Rest Pause) DB Shoulder raise tri-set: a. prone: 15s x 8 b. front: 15s x 8 c. side: 15s x 3 Squat:

Man, what an awesome Monday night.  The cards are starting to fall into place, by the grace of God.  I just hope that this is his will, and not my own.  Details of the story are too hard to summarize, but the short of it is I am going to be volunteering as a youth boxing coach for some disadvantaged kids at a boxing gym run by a local church. I was there last night checking the place out and got in a GREAT boxing workout.  Time to search my own archives and get some boxing workouts prepped.   I am so enthused!!!!!

Starting the 6th week of this and it's going well.  My pressing movements are stalling, so I had to dial it back a few pounds while my joints and muscles recover. Warmup includes Turkish getups with a 25#kb, and reverse wood choppers:  60x10 each alternating low box pistols: 8,8,8 ((These are freaking crazy difficult) Neutral grip pullup: 5,4,3,2,1 (taking a few steps back to reduce volume) Klokov complex:  5 singles with 15 seconds between reps at 135 Overhead press: 125 x 5,5,5 (front delts really hurting) Hammer Strength row: 160x10; 180x17 (rest pause to failure) Incline bench press: 165 x 7 (front delts really hurting.  Going to dial it down to 145 and work my way back up) Squat: 135 x 10,10,10,10,17 (easy peezy.  Ready for 5x15 on Tuesday.) a. EZ-bar curl: 75 x 8,8,8,8,8 b. Straight bar pressdown: 120 x 8,8,8,8,8 Stomach vacuums:  a few

Holy crap am I exhausted!  I tried to get to the gym at 10:00 PM last night, and I didn't have any strength or energy at all. Totally wiped out.  I could barely get 1 low box pistol per leg.  I barely got 2 pullups.  I tried a light snatch complex to warm-up, but it smashed me. So now that I've  been at it for a few months, it's time to change the methods, but keep  the same principles. Observations: High rep double progression squats ROCK!!!!  No change needed Pavel's 5RM Pullup plan ROCKs, too.  No change there.  If I get to 10 reps, I'll switch from neutral grip to pronated (i.e. normal pullups) Low box pistols are WAAAY harder than the taller box.  It's going to be a long road to full pistols, but the plan I'm following is great.  Big improvements in my weak leg, and it doesn't hurt my squatting or deadlift training Traps are dwarfing my delts.  Looks kinda weird. Arms are responding well to the high volume double progression approach.

Changing the warm-up for the sake of entertainment:  5 minutes of alternating Turkish get-ups with 25# KB, then stomach vacuums. Alternating low box pistols: 10,10,10 NG pullups: 3, 3, 5, 2 (feeling weak / sore / tired) Klokov complex:  singles at: 135; 145; 155; 165; 175; 185; 195; 205(fail, fail, fail) Deadlift: 315 x 2,2,2,2,4 Incline bench press: 135x5; 145x5; 155x5; 165x5; 175x5; 185x4 a. EZ-bar curl: 70 x 8,8,8,8,8,8 b. Straight bar pushdown: 110 x 8,8,8,8,8,8 Clean & Jerk for max reps: 135 x 14.  I dropped the bar mid-clean on the 15th rep.  Total failure. As my buddy Borat would say, "VERY NAAACE!  HIGH FIVE!"

Just an easy treadmill session.  I was sore, tired, and cold, so it was a shabby session. 4 rounds of: - 1 min run at 5.5 mph / 4 degree incline - 2 min walk at 3 mph / 4 degree incline

Usual warm-up, then the usual work: Low box alternating pistols: 10,10,10 NG pullup: 6,5,4,3,2 a. Row:                 135 x 8,8,8; 115x15 b. Clean & Press:  135 x 5,5,5; 115x10 Box squat: 135 x 10,10,10,10,10 a. EZ-bar curl: 70x8,8,8,8 b. Straight bar pushdown: 110x8,8,8,8

Met up with a marathon runner / run coach and worked on stride, mechanics, and all sorts of cool stuff I never thought about before.  We did about 3 miles and I was huffing and puffing, and she was just talking and joking. I must work on running!!!!!

Day after Thanksgiving Did my usual warm-up, plus a few minutes in the sauna Low box alternating Pistols.  So much freaking harder than the taller box!  This is going to take a while!!!!: 5/5, 4/4, 3/3, 2/2, 1/1 Neutral grip pullups: 5,4,2,2,1 Box squat:  135 x 5,5,5,5,5 My left knee coould really feel the extra 20 pounds.  When I hit 5x30, I'll be ready for more weight bent row:  135 x 5,5,5,5,5 Klokov complex: singles at - 135, 145, 155, 165, 175, 185, 195 a. EZ-bar curls: 70 x 5,5,5,5 b. Dips: BW x 5,5,5,5 This was just an easy breezy workout to get some blood pumped.  The only difficult part was those dang pistols on the low box.

Just an easy jog today, with my problem-child dog.  Simon is a cathoula / black cur mix and he was bred to find and catch wild boars.  He's quite an impressive machine, but boy is he needy.  He's like me.  When there is no challenge to conquer, to opportunity to push past your limits, he gets antsy - ill-at-ease.  I have plenty of outlets, but Simon only has 1: running. I'm no runner, but it does us both good.  And he behaves so much better after a good day on the trail. The only downside is that my 10 year old boxer Kodi stays  at home for the big outings since he can't do it anymore. But poor Kodi doesn't understand that.  He just wants to be with me out on the road or trail.  So now I have to walk the dogs together so Kodi still feels like a pack member, and then run the shit out of Simon so he doesn't self destruct.  All in all, its a good problem to have. Today was a nice mid-day run:  10 rounds of: - 2 minute run - 1 minute walk He look

Warm-up  was just sitting in the sauna.  Nice change of pace.  :) Box pistols:  10/10, 10/10, 15/15  - Ready to start the low box after Thanksgiving Between every set, I did either 10 swings with the 80# KB, or 10 goblet squats with same a. Incline DB press:  45x10, 55x10; 65x6,10,8; 50x10 b. 80# KB swing or squat:  10,10,10,10,10,10 Between every set, I did either 10 swings with the 80# KB, or 10 goblet squats with same a. Lateral raise:  12x10; 15x10; 17.5x10,10,10,10 b. 80# KB swing or squat:  10,10,10,10,10,10 Between every set, I did either 10 swings with the 80# KB, or 10 goblet squats with same a. Smith machine row+ shrug: 155x8-8, 5-8, 8,12 b. 80# KB swing or squat:  10,10,10

warm-up:  3 rounds of jump rope:  2min on  / 1 min off Box pistols:  10/10, 10/10, 10/10 neutral grip pullups:  BW x 6,5,4,3,3 deadlifts: warm-up: 135x5; 185x5; 225x5; 275x3; 315x1; 335x1 work sets: 275 x 3,3,3,3,3 Klokov complex : 135 x 1,1,1,1,1; 145x1; 155x1; 165x1; 175x1; 185x1,1,1,1,1,1,1 Extended complex:    bar x 5; 65x5; 75x5; 80x5 (40 reps total per set) a. Close grip muscle snatch b. Snatch grip high pull c. bent row d. Romanian Deadlift e. Clean f. Push press g. Flat back goodmorning h. Squat

Sunday afternoon at the skatepark.  Great chance to change the pace and work goofy stuff and really tax my work capacity, but the session got  cut short when my son wrecked and gave himself a concussion.  Thankfully I buy him top quality protective gear.  Had he not been wearing his helmet, this would have been a tragedy. 5 rounds of jump roope:  2min on / 1min off 5 rounds of a. 80# KB swing x 5 b. 80# goblet squat x 5 c. pushup x 5 3 rounds of a. 35# alt dumbbell curls x 10 ea b. pushups x 10 c. 50# KB swing x 10 5 rounds of a. 35# alt dumbbell curls x 5 ea b. 50# KB snatch x 5 ea c. 50# KB high pull x 5 ea d. 80# KB swing x 10 e. squat jump x 10 I had plenty more energy in me, but I had to drop everything and help my son.  The thing that matters is he's great today.  Darkened the house, administered ice packs & tylenol, sitting upright for hours, light conversation....  Long night but we made the most of it.  My daughter really shined.  Such a compassionate human.

Solid progress all the way around.  Normal warm-up, then: Box pistols: 10/10, 10/10, 6/6 NG pullup: BW x 6,5,4,3,2 Squat: 115 x 15, 15, 15, 15, 15 Skipped OHP and rows.  Gassed a. EZ-bar curls:  60 x 10,10,10,10,10,10,10 b. Straight bar pushdown: 90 x 10,10,10,10,10,10,10

Simple low intensity intervals today.  I'm gonna build my knee till its structural soundness would make Gibraltar and the pyramids seem like paper mache. After my usual warm-up and stomach vacuums..... 10 rounds of: 30 sec run @ 5.2mph / 3.5 degree incline 2 min walk @ 3mph / 3.5 degree incline My calves are feeling the new stimulus of running.  I follow the POSE running method, so it always takes a couple months for my shins, feet, and calves to acclimate. 

I got in two solid sessions on Wednesday. AM Session: normal warm-up including stomach vacuums Box pistols:  BW x 5/5, 5/5, 5/5 (felt kinda weak) Pullups, BW x 5, 3, 5, 2, 5 (weak) Bench press:  warm-up to 225 x 2, then 165 x 5,5,5,5 Bent row: 115 x 10,10,10,10 Deadlift: warm-up to 315 x 1, then 245 x 5,5,5,5 a. EZ-bar curl: 60 x 10,10,10,10,10,10 b. Straight bar cable pressdown: 90 x 10,10,10,10,10,10 PM session: 10 rounds of A. 30 sec run @ 5mph / 3.5 degrees B. 15 kettlebell swings @ 50# C. 3min walk @ 2.9mph / 3.5 degrees

12 rounds of: a. 30 sec run @ 3.5deg incline / 5mph b. 15 KB swings @ 50# c. 3 min walk @ 3.5deg incline / 2.8mph (swings were done during this time, so roughly 2.5min walk) Swim x 10 laps

Warm-up as per usual:  Agile-8, back bridges, stomach vacuums Box pistols (working consecutive now; not altenating):  10/10, 10/10, 5/5 (50 total) Neutral grip pullups:  BW x 5,5,5,5,5 a. Overhead press: 125 x 5,5,5,5 b. Bent row: 115 x 10,10,10,10 Squat: 115 x 12,12,12,12,12 a. EZ-bar curl: 60 x 10,10,10,10,10 b. straight bar cable pushdown: 80 x 10,10,10,10,10

Time to get serious folks.  I have been consistent and training three days a week (Sun, Tue, Thu) with the occasional parkour session on Wednesday, which for me excludes a lot of jumping at the moment. I've stepped up my lifting intensity, and have started doing Cardio MetCons on the days between lifting.  Here's hoping I stay consistent and on the road the knee recovery.

I've matured more than I ever planned to this last year.  This latest knee injury has resulted in me taking a long term (decades?  lifelong?) view of recovery and progress.  I've been training whole body three times per week, adding a few reps each day.  I need to hit these goals before I start working my usual Power Lifter style Percentage-based strength training.   My goals: squat: 5 x 30 @ 185 chin up:  5 x 10 @ BW Pistols:  This is going to take some time, so I have intermediate goals: 30 per leg, consecutive, on the medium box 30 per leg,consecutive, on the low box 30 per leg,consecutive, on a pair of airex pads 15 consecuutive full Pistols per leg Overhead press: 3 x 15 @ 135 Bench press:  3 x 15 @ 185 deadlift:  5 x 10 @ 315 These are some silly little weights and are well below my pre-injury maxes, but I seldom focus on goals outside of 1 rep max.  This change in focus / perspective has forced me to think more about form, safety, long-term progress,

My left knee is zombified.   I took 2 weeks off after re-injuring it at the Austin Celtic Festival, and now I'm starting the humbling process of rehabbing and rebuilding.  We have the technology. For the next 3 months I'm committed to whole body training, doing simple meat and potato  functional movements to address any structural imbalances I have to make sure I'm as strong and healthy as can be the rest of my life. week 1 is a single workout on Sun, Tue, Thu: After my warm-up of Agile-8, Back bridges, neck bridges, stomach vacuums, and wood choppers: Alternating box pistols (rehab work to get my knee stronger.  Goal is to work up to full pistols) Neutral Grip pullup plan (Pavel's 5 Rep Max plan) Hang Clean & Jerk: 1 x 5; 2 x 5 singles Squat: work up to 5x30 with a really light weight before adding 20 pounds; e.g. 95, 115, 135.... Overhead press:  depends on the week - either 3x5, 3x3, or 5,4,3,2,1 Bent row:   5x10 After a few weeks, I'll add k

I was at Austin Celtic Festival throwing some weights and having a good time.  It was a large group of competitors, so the  time between throws was long.   I was getting cold and decided to do  some stretching.   I had my leg up over a tree limb and was getting a good hamstring stretch.  A few times per leg, then I get a little aggressive with the stretching.  My left knee, the one that had surgery last year, just buckled.  It hyperextended about 15 degrees, and in so doing, pulled deep into my hamstring to the point of tearing.  Just a little.  I feel a depression on the bottom third of my hamstring, toward the inside. 2 weeks off completely then I start rehabbing on my own.  C'est la vie

I didn't get to the gym on Tuesday, so I made full use of the 2 hours at Hot Lava.  I lost count of how many pullups, dynos, swinging jumps, etc. I did in that time.  My lats, forearms, biceps, and abs are sore down to the bones.  LOVE IT!!!!!!!!!!

Another amazing day!  I killed it as planned at the gym.  I'm such a massive fan of testing your 1RM, then training by planned %'s through out the training block.  Success breeds success. After my normal warm-up including stomach vacuums and side planks, I diid the following: single leg box pistols:  52 total (getting less for shit with my left leg) deadlifts: warm-up sets: 135x5; 185x5; 225x5; 275x5; 315x1 work sets: 345 x 1,1,1,1,1 standing calf raises: 30 x 20,20,20 Yes my calves suck.  They are weak and stickly, and quite possibly sickly.  I'm alternating weeks of 3 x 20 with weeks of 5 x 10.  Calves seems to be responding after just 3 weeks.  after 8 weeks, I'll alternate weeks of 3 x 30 with weeks of 5 x 15

So Friday night I took my son and some friends indoor rock climbing.  Its Monday morning and my forearms are still sore!  It didn't hurt Sunday's workout though. normal warm-up, followed by: NG pullups: 5,5,4,3,2 Hang C&J: 115x5; 140x1,1,1,1,1; 150x1,1,1,1,1 (easy! 145 & 155 will be a cinch on Friday) Overhead press: 145 x 1,1,1,1,1; 105 x 16 Superset: a. Dips BW x 10,9,8,7,6,5,4,3,2,1 b. EZ-bar reverse curls*: 55x10,10,10,10,10,9,8,7,6,5 * I should be able to hit all 10x10 on Friday, then move up to 75lbs and start over at 10x5

I'm so freaking sore and achy, but my veins are popping up everywhere!  My strength is on a steady rise, and my definition is improving. I've hit  the gym late the last couple of nights because of dad-duties, but I'd rather a late workout than a missed workout.  I can tell I need to drink more water.  Sweating too much and not recovering it day to day. After my usual warm-up, I did: alternating box pistols: 40 total - left leg is for shit squat: 155x10; 165x9; 175x8; 185x7; 195x6; 205x5; 215x4; 225x3; 235x2; 245x4 leg extensions with just my left leg:  40 x 21s, 21s; 30 x 21s Down and dirty

I woke up at 5:30 AM on Wednesday morning and went for a run at 6:00 AM.  I didn't get to the gym till 9:30, so I was tired and ready for bed.  That's when it counts.   Truth be told, I'm more satisfied building character than muscle. I short-changed my warm-up, but whatever NG pullups:  5,4,4,3,2 Close grip hang snatch:  95x5; 115x1,1,1,1,1; 125x1,1,1,1,1 Snatch grip high pull:  145x1,1,1,1,1; 155x1,1,1,1,1; 165x1,1,1,1,1 150x20; 150x10-135x6-120x6 EZ-bar curl: 65 x 8,8,8,8,8 a few dips and a few dumbbbelll curls.  Too fatigued and sleepy to get the full countdown.

Man what a day!  Just amazing! normal warm-up.  Stomach vacuums ppaying HUGE dividends toward a SMALL waist. alternating box pistols:  30 total.  left leg is slow to respond deadlifts: worked up to 315 x 3,3,3,3,3 swam a few laps played in the hot tub, sauna, and steam room Feel freaking amazing today

I got really busy with life, so I missed days 4 and 5 last week.  Off to a great start though. warm-up: agile-8, back bridges, stomach vacuums NG pullup:  BW x 5,4,3,3,2 hang C & J: 105x5; 135x1,1,1,1,1; 145x1,1,1,1,1 OHP:   135 x 3,3,3,3,3; 95 x 20 (rest pause) superset: a. dips:  bw x 10,9,8,7,6,5,4,3,2,1 b. EZ-bar reverse curl:  55 x 7,7,7,7,7,7,7,7,7,7 The dips / curls superset is really paying off.  Arms and forearms are thicker, stronger, and don't tire out during rowing movements.  2 more weeks and I'll have to do something harder than countdowns.  Maybe work up to 10x10, or add weight and start  at 10x5

Didn't start my workout till about 9:45 PM.  Busy day at work; busy evening with kids' practices. warm-up: Agile-8, stomach vacuums, skipped wood choppers NG pullups:  5,4,3,2,2 Narrow grip hang snatch: 95x5; 105x1,1,1,1,1; 115x1,1,1,1,1 Snatch grip high pull: 135x1,1,1,1,1; 145x1,1,1,1,1; 155x1,1,1,1,1 wide grip pulldown: 135x20; 150x10-135x10-120x6-105x6 (drop-set) EZ-bar curl: 75x5; 80x4; 85x3; 90x2; 95x2 Superset: a. dips:  BW x 10,9,8,7,6,5,4,3,2,1 b. alternating dumbbell curl:  30s x 6,6,6,6,6,5,4,3,2,1 Next week I'll do  the countdown superset with less rest, but same weight.

Let me get the workout out of the way.... 30SEP2014:  wk1-d2 warm-up with Agile-8, back bridges, stomach vacuums, side planks Box Pistol squats:  30 total  (HARD!) deadlift:   275 x 5,5,5,5,5 single leg press:  70 x 20/20, 20/20, 20/20 calf raises:  BW x 20,20,20 Thoughts and ramblings: When I was a kid I started lifting because I wanted to  be as strong as Superman and move like Spiderman.  Then I got a little older and wanted to be ded-sexy.  Then it was about imposing my will on my opponents. I grew up thinking violence and the willingness to use it as a tool made you right, made you a man.  Because I had no control over what happened to me at home, I developed the attitude of "Fuck you!  You maybe can kick my ass, but you can't hurt me NEAR as bad as I can!" When I got to the Air Force Academy, I discovered the boxing team.  TEMPORARY NIRVANA!!!   For 17 minutes at a time, my twisted mind made sense.  My view of the world WORKED in that environm

I was sick for almost  2 weeks and lost ~12 pounds.  I actually had to go buy new jeans and punch 2 holes in my belt.  Seriously!  My clothes fit me like sack clothe.  So I'm a little weak and have diminished work capacity at the moment. Silver Lining The good news is I'm ridiculously lean.  I mean 204 and 33" waist isn't too shabby.  I plan to eat clean and slowly mass up while keeping the waist at 33".  If I can get to 225 and maintain a 33" waist, I'll be beyond happy!!!!   Oh and all my veins are big and prominent. PhaseI redo: week1-day1 warm-up: Agile8, stomach vacuums, skipped reverse wood choopers neutral grip ("NG") pullups:  5,4,3,2,1 hang clean & jerk:  95x5; 105x1,1,1,1,1;  115x1,1,1,1,1 Overhead press ("OHP"): 120x5,5,5,5,5; 85 x 19 Countdown superset: a. dips:               BW x 5,4,3,2,1,5,4,3,2,1 b. EZ-bar curl: 55x5,5,5,5,5,5,5,5,5,5

I got sick on 9/16 and finally got better on 9/22.  Time to hit the gym with pansy weights and high volume.  Need to bounce back as fast as possible.  I'm down to 208, which is too light!!!!! I'll forgo the re-carbing phase and keep this new light bodyweight as a way to mass-up slowly and "lean"ly.

Pressed for time, and all the (two)  squat racks were in use. So.... 1-arm dumbbell snatch:  75 x 5/5, 5/5; 80   x 3/3, 3/3; 85 x 1/1, 1/1, 1/1; 90 x 1/1, 1/1, 1/1 Deadlift: 135x10; 185x5; 225x5; 275x5; 315x5; 365x5,5,3; 385x3

warm-up 1:  agile-8, back bridges, neck bridges, stomach vacuums warm-up 2: reverse wood chopper:  70 x 8/8 neutral grip pullups:  BW x 6,5,4,4,3 kettlebell swings:  50# x 10,10,10,10,10 Dips:                      BW x 6,5,4,4,3 kettlebell swings:  50# x 10,10,10,10,10 Overhead press:  145x5; 150x4; 155x3; 160x2; 165x1 kettlebell swings:  50# x 10,10,10,10,10 High pulls: 115x5; 135x5;  155x5,3,5 kettlebell swings:  50# x 10,10,10,10,10 incline dumbbell press:  40x10; 45x10; 50x10; 55x10; 60x10; 65x9 kettlebell swings:  50# x 10,10,10,10,10 Lateral raise drop-set:  25x8 - 20x8 - 15x12 - 12x13 Skipped arms

I should have lifted on Tuesday, but I was smashed from 19 sets of squats on Saturday, then the planned lifting on Monday.  So I pushed my Tuesday session to Wednesday. Got to the gym late because of kids practices, so I skipped my warmups and abs.  I also skipped KB swings because of soreness from deadlifting. Neutral grip pullups:   BW x 6,5,4,3,3 Dips:  BW x 6,5,4,3,3 Snatch grip high pull from hang:  95x5; 115 x 5,5,5; 135 x 5,5,5; 155 x 5,4,3,2,1 EZ-bar biceps curl:  80x5; 85x4; 90x3; 95x2; 100x2 Seated dumbbell overhead extension:  45 x 12,12,12,12,12,12 Incline dumbbell curls:  25s x 8,8,8,8,8,3 My forearms were swollen beyond belief!  Not a bad pump in the biceps, either.  But the forearms!!!!!  UNREAL

Warm-up: Agile-8, back bridges, neck bridges, lots of  extra hamstring & hip flexor  stretching Clean & jerk:  95x5; 115 x 1,1,1,1,1; 135 x 1,1,1,1,1; 155 x 1,1,1,1,1 Deadlift: 155x5; 185x5; 205x5; 225x5; 245x5; 275x5; 295x5; 315x5; 335x5; 365x5; 385x1; 405x0

AM:  30 minute walk PM: Warm-up 1:   agile-8 Warm-up 2:   back bridges Warm-up 3:   stomach vacuums Warm-up 4:   reverse wood choppers:  60 x 12/12 Dips:  BW 6, 5, 4, 3, 2 KB Swing:  80 x 10, 10, 10, 5, 10 Pullups:  BW x 6, 5, 4, 3, 2 KB Swing:  80 x 10, 5, 10, 5, 10 Bench press:  185 x 5, 5, 5, 5, 5 KB Swing:  80 x 10, 5, 10, 5, 10 Incline dumbbell press: 40x10; 50x10; 60x8; 65x5; 70x5; 75x3 KB Swing:  80 x 5, 5, 5, 5, 5, 5 Lateral raise drop-set:  25x8 - 20x8 - 15x8 - 10x8 Skull crusher:  60 x 8, 8, 8, 8, 8 Alternating dumbbell curl:  25s x 12, 12, 12, 12,  12 Total swings:  180 Total swings tonnage:  14,400 lbs (i.e. 180 x 80lbs)

Ha.  That's  a pun.  Cuz I'm single.  So I dated someone for about 5 months and it was great, but then she had to go away for a bit.   When she got back to town, she wanted to transform her life, for the better.  I was super excited for her, but I was also part of the old life so we parted ways.  Then we started talking again and have become friends.  We speak just about every day.  She is dating and figuring herself out.  I am single because I found exactly who and what I wanted.  The hard part for me is that she is even more attractive as the woman she is becoming.  I'll stay single and focused on my own growth until I find someone or something of equal worth and joy.  Not what I anticipated, but hey, it isn't all bad.  I have a great friend, am kicking ass professionally, physically, and spiritually. On to the physical ass kicking....... Kettlebells.  No other single piece of equipment can transform you  the way these can.  If I were to strip down everything to t

Funny how lifting is my "rebound".  I mean, I always lift, even when in a relationship, but when I'm 100% truly single, lifting takes up the lion's share of my time (outside of father duties and work). I'm killing it right now.  High volume, high frequency, very heavy.  Thankfully my diet and rest are allowing me to handle this without burnout. Sunday AM: Off Sunday PM: Dips / KB swings: 5 supersets Pullups / KB swings: 5 supersets Overhead press / KB swings: 5 supersets Incline db press / KB swings: 5 supersets Lateral raise drop set (4 drops) Skull crushers / alternating dumbbell curls: 8 supersets Monday AM: sprints Monday PM: TRX pistol squats 1-leg db deadlift Deadlift:  stack-5, 4, 3, 2, 1 leg press:  3 x 30 Tue AM: walk Tue PM: Dips / KB swings: 5 supersets Pullups / KB swings: 5 supersets Hammer strength rows / KB swings: 5 supersets EZ-bar curls / KB swings: 5 supersets Incline db curls / db overhead tricep ex

Holy cow!  I'm actually down to a rock solid 214 lbs, and can run 5 miles for the first time since in 15 years.  My deadlift has suffered but my squat strength continues to climb.  Sadly, I've reached a point of dimishing returns on my whole-body or even half-body routines.  I'm now squarely in the realm of split routines. Here's the thing.  I HATE bodybuilding.  I hate going for a pump.  I much prefer seeing the pounds increase on big basic movements, and combining dissimilar lifts in gut-wrenching fat-burning strength circuits.  But now, my recovery ability has improved to the point that I just need a bit more volume in any given muscle group to see cosmetic or even strength changes.  So split it is.   Back to the best framework I know for rapid size & strength gains: 8 Days A Week This is my favorite split routine.  Its basically two 4-day cycle:  3-on, 1-off Cycle 1: Day 1: Chest (strength), Shoulders (size), Traps (size), Triceps (1 strength movement, 1

One of the benefits of  being a single parent with no significant other is that it is easy too be maniacly focused on your goals.  I'm down to a solid 215, can lift for hours, run for miles, and swim a mile all in the same day. The two training modes that still crush me, in the moment and days afterwards, are kettlebells and parkour (i.e. gymnastics meets obstacles course). I strongly believe the kettlebell sessions and running are responsible for the fat loss.  And the parkour work has made me so much more agile, flexible, and 'dynamic'.  Olympic lifts are so much more natural.  Plyos are easier and more explosive. The basic framework has been this: Mon AM:  easy jog (2min jog / 1 min walk) Mon PM: push + pull (mostly 5x5.  minimal accessory work and done for 1 set of Rest Pause) Tue AM: walk Tue PM: Legs (lots of unilateral volume, then front squat 5x5, then back squat 3 x 30) Wed AM: easy jog (2min jog / 1 min walk) Wed PM: 1 hr parkour followed 1 hr kettlebell

I set my sights low and blew it out of the water.  That may not sound like a huge accomplishment, but there is something to be said for "challenging but realistic" goal setting. My training sessions were brief and I gradually ratched up the intensity, both by increased weights, and decreased rest periods.  I added running half way in and am now adapted to doing both activities twice a week with Parkour on Wednesdays. Next phase is my own abbreviated beast mode.  I don't have time for 4-5 days in the gym.  I do have time to kill it in the gym on Mondays and Fridays.  Tuesday and Thursday remains running.  Wednesday remains parkour / bodyweight / kettlebell conditioning.  Saturday remains adventure day: hiking, biking, competitions, whatever. I'll start publishing the details of my sessions again, as they will actually be noteworthy.

I've been incredibly consistent and even started running 2 - 3 times a week.  I'm getting stronger, dropping fat, and seeing my endurance go up.  This is the last week of my reboot phase.  Next week I take it into a higher gear.  Basic schedule remains unchanged: Monday: whole body strength training Tuesday: running Wednesday: Parkour and kettlebells Thursday: running Friday: whole body strength training Saturday: running Sunday: off

jump rope:  10 x 1min on / 1min off Kettlebell military press:  80lb x 3,2,1,4,3,2,1 Complex with 50lb kettlebell:  5 rounds of a. Snatch x 5 per arm b. high pull x 5 per arm c. 1-arm swing x 5 per arm d. two arm swing x 10 Finisher: a. 50lb 2-arm Swing:  Countdown b. 50lb Goblet squat: Countdown c. Pushup: countdown Jump rope:  2 x 2min on / 1min off

Yup, I may not be as bloggerific as I once was, but I've been training consistently the last 2 weeks.  The general flow has been this: Monday: brief whole body workout, starting with a mini-metcon focusing on Abs, Biceps, and movement drill (e.g. burpees), then basic strength work, then super-setting lots of squats and pushups. Tuesday:  Running Wednesday:  Parkour gym, so lots of handstands, jumping, agility drills, swinging, tumbling, then killing myself for an hour with one or two kettlebells Thursday: Running Friday: brief whole body workout, starting with a mini-metcon focusing on Abs, Biceps, and movement drill (e.g. burpees), then basic strength work, then super-setting lots of squats and pushups. Saturday:  Whatever challenge I can come up with.  Last weekend I went for a 6 mile hike carrying a 68 pound backpack.  This weekend, who knows.

So I've been dating a lovely woman for a couple of months, and it has certainly taken time away from the gym.  Its a great relationship and we truly enjoy each other's company and each other's kids.  But it is taking me some mental adjusting to become OK with not training 5-6 days a week any time I feel like it.  Being single makes one incredibly selfish, because you only have to answer to yourself. This has caused me to reevaluate my training and find new ways to reach balance in my life.  One areas that was taking a hit was sleep quality and duration.  I'm dialing it back in and find that as I get closer to 8 hrs a night, my body fat levels and injuries go down. On the flip side of that, since I've been sleep deprived, I've lost muscle, gained fat, hurt my back twice, experience knee pain in the knee that had surgery, and sweat a lot more during less intense work. So to get things back on track I've started working on efficiency and time management.

Left biceps tendon still hurting, so I skipped snatch and pullups. Agile-8 + back bridges (remind me never to skip this) Bulgarian squats: bw x 10/10; 20s x 10/10. 10/10 Hack squat: 140 x 25 1-arm db overhead press: 55 x 10/10, 10/10, 6/6 Incline barbell bench press:  135 x 10,10,5 Lying cross-body triceps extension:  30 x 12/12, 8/6 Dips:  6, 9 Decline situp:  BW x 12, 12

My left biceps tendon is still hurting.  I think I need to drop the daily pullups and improve my form on the Olympic lifts. Less arms - more hips. Monday's work: pullup:  scratch hang cleans:  165 x 3,3,3 deadlift: 295 x 8,8 (3 sets is too much after cleans) 1-arm pulldown: 60 x 5/5, 8/8, 10/10 (warming up sore biceps tendon) bent row:  125 x 10,10,10 skipped 1-arm preacher curl skipped barbell curl corkscrew: 25 x 12/12, 12/12

Another great day of soreness and effort. a. Hang cleans:  135 x 6,6,6,6 b. Pullups:  BW x 5,5,4,3 1-leg dumbbell deadlift:  60 (30 per arm) x 10/10, 10/10, 10/10 a. Incline dumbbell press:  65 x 10, 10, 10 (super easy) b. 1-arm row:  65 x 10/10, 10/10, 10/10 (super easy) 1-arm dumbbell overhead extension: 25 x 10, 10 Barbell curl: 60 x 10, 10 (easy) skipped abs.  :-(

I totally killed myself at the skatepark on Wednesday.  My son was skating, and I was playing with a new 50lb KB.  This is a great weight. Easy for snatches and presses, but really challenging for get-ups.  Just about right for goblet squats and windmills. Lost track of how many rounds of: a. windmill ladders:  1,2,3 b. Snatch ladders: 2,3,5 c. High pull ladders: 2,3,5 d. 1-arm swing: 2,3,5 e. 2-arm swing: 5,10,15 Lost track of rounds of Snatch Countdowns: 7,6,5,4,3,2,1 Lost track of rounds of: a. Clean & Press: 2,3,5,10 b. Goblet squat: 2,3,5,10 c. 2-arm swing: 5,10,15,20

Pullup: 5,4,3,2,1 Muscle snatch: 115 x 1,1,1,1,1 Back squat: 205 x 10,10,10 1-arm overhead press: 45 x 10, 10, 10 each Chin-ups:  BW x 5,5,5 Dips: BW x 10,6,6 Incline dumbbell curl:  27.5. x 10,10 decline situp:  BW x 10,10

I got side tracked AGAIN, so I decided to start over. A1-1 Clean: 135 x 3, 3, 3 deadlift: 315 x 8, 8, 8 1-arm flat bench dumbbell press* (70s x 10, 10, 10) bent row: 115 x 10, 10, 10 cross-body dumbbell extension:  30 x 10, 10 EZ-bar preacher curl: 60 x 10,10 corkscrew: 25 x 10, 10

Hang cleans:  165 x 3; 155x3,3 deadlift: 335 x 8,8 1-arm pushup:  negatives only x 3/3, 2/2, 4/4 Bent row: 115 x 10,10,10 cross-body tricep extension: 27.5 x 10/10, 10/10 EZ-bar preacher curl: 60 x 10,10 Corkscrew: 25 x 8/8, 8/8

If you have read my blog much at all, you have seen that I try new things far too often.  I specialize for a time on "arms"  or do a "squat cycle", and ultimately I get part way through and feel too imbalanced to finish the full 10 or 16 week plan. Now that I'm as busy as I am, I've been forced to reevaluate my priorities, and see if what I'm doing in the gym matches up to what I want to accomplish in life.  Seem like I'm over-reaching with that statement?  Let me draw it all out, and then you tell me. What I value in life: Time spent with my family and friends Capability to do anything, either for fun or because I need to take care of business Ability to protect my family and friends should the need arise A lean healthy physique that will keep me active into my old age If I spend 5-6 days a week in the gym, I'm short changing my family time.  If I focus too much on size and strength, I'll risk losing mobility or getting fat - eith

Man, I can't get over how busy I've been.  I think I made 2 workouts last week.  Maybe 1.  Either way, I know I need to step my game up and get more consistent.  I've had a high number of activities to handle these last 2 weeks, so I won't beat myself up, but I'm ready to get my schedule back under control. To that end, I'm killing the arm specialization plan for know and going to just hit 3 whole body workout a week.  If I nail it each and every day, I should make solid progress and even get a bit more fatloss because of the caloric/metabolic demand of whole body workouts.

You cut them in half, rub that shit on your corneas and scream "BRING IT!!!!!" My weekend was definitely down and up.  And then back down.   But that's how you know what you are made of, if you are committed, and who owns your attitude.  I own my attitude, and my destiny.  I'm at least as strong as I've ever been, and stronger in some physical respects than ever.  Mentally and emotionally, I'm the rock of Gibraltar covered in adamantium-vibranium alloy armor. I killed it this weekend. Friday: 2 hours of warm-up complexes with the bar and 95 lbs; cleans (countless singles at 185), dozens of Klokov complexes with 185, and tons of deadlifts working up to 365 for 8 reps.  Then we did a ton of farmers walks with 90lbs per hand.  Not the heaviest, but good solid finisher work. Sunday: Agile 8 + back bridges warmup complex: a. bent row: 75 x 6 b. RDL: 75 x 6 c. jump shrug: 75 x 6 d. high pull: 75 x 6 e. clean: 75 x 6 f. thruster: 75 x 6 Clean:  185 x 1,1

Great start. agile 8 + back bridges warm-up complex: a. bent row:  65 x 6 b. RDL:  65 x 6 c. jump shrug:  65 x 6 d. high pull:  65 x 6 e. hang clean:  65 x 6 f. thruster:  65 x 6 Clean: 165 x 1,1,1,1,1,1,1 Squat: 205 x 6,6,6,6 Pullups:  BW x 8,7,6,5,4 Overhead press:  145x3,3; 150x3,3 Plyo circuit* a. medicine ball slam:  20lb x 5,5 b. squat jump:  BW x 5,5 c. plyo pushup:  BW x 5,5 d. medicine ball corkscrew:  20lb x 5,5 each direction e. wall ball:  20lb x 5,5 *Plyo Circuit:  I had planned on three circuits, but this was more metabolically demanding than I anticipated.  I was gassed after the first circuit.  I was 100% empty after the 2nd circuit.  I did every rep of every movement as powerfully as possible.  I may use a gripped weight plate for corkscrews on Thursday.  It was a bit too hard to hold the med ball when swinging it explosively.  I'll also increase it to 3 circuits on Thursday. 

Nice that my down week coincided with Spring Break.  I wish I could say I planned it that way.  My joints had all been getting inflamed, but after a week almost completely off, I feel great. The only work I did: 2 mile jog on Sunday Hill Sprints and T-bell swings on Monday Cleans and pullups on Tuesday Hiking and swimming Wednesday - Saturday

My plan all along has been to do more conditioning work outside, but the weather has made it difficult.  Who wants to do bear crawls and burpees when the ground is soaking and 50 degrees outside?  Who wants to go for a jog in a 40 degree drizzle? Clearly I'll find excuses to not run, but I'm willing to own up to that sissiness and call it what it is.  I've added a little flab over the last 3 weeks and need to get ripped again.  Phase 2-B should help quite a bit.  Time to bring out the tire sled and the kettlebell and burn some fat and shed some weakness. Overview of Coming Phase 2-B 4-day/week plan Mon, Tue, Thu, Fri Mon & Thu: Whole body- strength & plyos plyos will be in circuit for added conditioning benefit Tue & Fri: Arms high volume lower loads, using tri-sets and drop sets to go for maximum hypertrophy / pump. More consistency with conditioning (sprints, sled, and kettlebells) on Tue & Fri mornings. More consistent with running on W

On Friday I did deadlifts and pullups, and skipped some of the ancillary work, since it was late. Pullups: BW x 7,6,5,4,3 Deadlift:  135x10; 185x10; 225x10; 275x5; 415x5; 365x5,5,5 Saturday was heavy triceps work, plus pullups Pullups: BW x 7,6,5,4,4 rope grip pushdown: 60x12; 70x10; 8x8 close grip bench press:  165x5; 175x5; 185x5, 5; 195x5,5,5 dips:  BW x 12, 10, 8 Sunday: Running at the park walk 1/2 mile run 1 mile (very difficult!) 3 x 100 yard sprints (5 degree incline) walk 1.5 mile back home

Its too damn cold to run.  End of story.  Gonna take it easy today and eat less

Man what a phase this has been.  Everything is taxed to the max and I keep making progress.  I'm super impressed with the 5 Rep Max pullup plan.  The reps keep coming, and decisively - never close to failure.  The direct bicep & tricep work is taxing, but I feel stronger than ever.  I left my training log in the truck, so I don't know what I lifted, but it was more and it felt awesome. Tomorrow is a run day and a well earned break from lifting.

Last week of this phase and boy is it taking a toll!  I can't wait to switch it up.  Next week is a deload / MetCon week.  Everything is at my absolute maximal effort at the moment. Agile-8 + back bridges warm-up complex: a. bent row:  55x8 b. RDL: 55x8 c. jump shrug: 55x8 d. high pull: 55x8 e. clean: 55x8 f. thruster: 55x8 Clean-grip high pull:  165x3,3,3,3,3 Front squat: 155x10,10,10,10 a. Pullup: BW x 6,5,4,4,3 b. 1-arm db OHP: 50x12/12, 12/12, 12/12 Kroc row:  80 x 12/12 Too gassed to worry about bent row drop set of bench press drop set.

I like how lifting is a metaphor for life.  Some things in my life are worth any amount of effort to achieve.  I can't always do things when I planned to do them, and I may have to get creative with my schedule, but I damn sure won't quit on something or someone just because the work gets a little hard.  So I thrive on lifting when I'm tired, frustrated, angry, depressed, lonely, or just plain lazy.  Nothing makes me feel more committed to living the life I expect for myself and my family like defying gravity and lifting heavy shit as many times as I planned. Gravity wants to pin that deadlift bar to the floor.  Gravity wants to crush me under a heavy squat.  Fuck gravity.  Fuck opposition.  Fuck anything that stands in the way of my journey.  I'll go through it.  I'll go over it.  I'll meet it head on, wrestle it to submission, and then go back on my journey.  I'll be a little more tired, and maybe rack up another injury to add to my ever growing list, bu

Agile 8 + back bridges Barbell complex warm-up a. bent row:  55 x 6 b. straight leg deadlift:  55 x 6 c. jump shrug:  55 x 6 d. high pull:  55 x 6 e. clean:  55 x 6 f. thruster:  55 x 6 Snatch grip high pull:  135 x 3, 3, 3, 3, 3 a. Pullup: BW x 6, 5, 4, 3, 3 b. pushup:  BW x 18, 15, 12, 9, 9 Wide grip seated row: 90 x 12, 12, 12, 12, 12 a. front raise:  10s x 15 b. Lateral raise:  10s x 12 c. prone raise: 10s x 12 Overhead press drop-set:  105x15 - 85x9 - 65x7 Deadlift: 225x10; 245x10; 255x10; 275x10

Wow!  5 sets per session.  Daily (except for days off) increase of 1 rep.  So far I have met all my numbers with ease and can tell I'm working above the previous day's capacity, but below my maximum recoverable workload.  What that means is long-term improvement.  The simplicity is genius.  You need to add this to any back work you are currently doing, or make it your sole back work. http://www.strongfirst.com/the-fighter-pullup-program-revisited/

Today was arms / conditioning day.  Since the weather was crummy, I decided to squat before I started my workout.  :) Agile-8 + back bridges Warm-up complex (all exercises for right arm, then all exercises for left arm): a. Turkish get-ups:  45 x 3 b. 1-arm dumbbell snatch:  45 x 3 c. Windmill:  45 x 3 d. 1-arm swing: 45 x 6 Front squat: 135x10; 155x10; 185x5; 205x5; 225x5 Back squat: 225x5; 245x5; 275x5; 295x5; 315x1,1,1 Pullups:  BW x 6, 5, 4, 3, 2 1-arm preacher dumbbell curl: 27.5x6/6; 35x1/1; 30x6/6; 40x1/1; 32.5x6/6; 45x1/1; 35x6/6 EZ-bar reverse preacher curl:  50 x 8,8,8,8 Incline dumbbell curl drop-set:  25x8 - 20x10 - 15x3

AM:  2 mile walk/jog PM: Strength work Agile-8 + back bridges Warm-up complex a. bent row:  45 x 10 b. Straight-leg deadlift: 45 x 10 c. Jump shrug: 45 x 10 d. High pull: 45 x 10 e. Clean: 45 x 10 f. Thruster: 45 x 10 Clean grip high pull: 145 x 3, 3, 3, 3, 3 a. Pullup: 5, 5, 4, 3, 2 b. 1-arm db OHP:  45 x 12, 12, 12, 12 TRX fly/row combo:  2 sets of a few Bent row:  135x8 - 115x3 - 95x6 Bench press:  195x8 - 175x8 - 155x8

What a great weekend.  I met up with the local group of Highland Games throwers and practices for 3 hours on Saturday.  My knee held up fine, so now its time to focus on form and technique while I continue to get faster and more explosive. On Sunday I ran more sprints at the park.  I feel huge improvement in the strength of my feet, shins, and calves, and my cardio efficiency is climbing steadily.  Later that day I took my son to the skatepark.  I also took my 80lb kettlebell and played with snatches, 1-arm swings, presses, and hand-to-hand swings.  My lower back feels great.  :)

So that's the basic layout for the next 16 weeks: wks 1-3; 5-7; 9-11, 13-15 Monday:  whole body Tuesday: run and arms Wednesday:  sprints Thursday: whole body Friday: run and arms wks, 4, 8, 12, 16 Monday: MetCon Tuesday: light jog Wednesday: MetCon Thursday: light jog Friday: MetCon Today was run and arms: Noon:   2 mile walk/jog.  I'm running in New Balance Minimus trail shoes, so it'll be a while before my feet and shins are ready for serious mileage Evening lifting: alternating Turkish get-ups:  worked up to a few with a 45lb dumbbell.  No kettlebells at my gym.  :( Agile-8 + back bridges Pullups:  BW x 5, 4, 4, 3, 2 Close grip bench press*:  135x6; 185x1; 155x6; 195x1; 165x6; 225x1; 185x6 Dips:  BW x 8,8,8,8 skull crushers drop-set**:  85x5 - 75x8 - 65x10 a. barbell forearm flexion:  25 x 20, 20, 15 b. barbell forearm extension: 25 x 25, 25, 20

I am so pleased with this current phase of training.  I have found a great balance of volume & intensity; explosiveness & hypertrophy.  I am always a little sore, but not smashed.  I have enough in the tank throughout the week to do my conditioning, practice Highland Games, or just goof around with my kids.  I'm judiciously using tri-sets, and combined drop-set Rest-Pause sets to insure the intensity is high while the volume is low. Agile-8 + back bridges Warm-up complex a. bent row:  45 x 8 b. straight leg deadlift:  45 x 8 c. Jump shrug:  45 x 8 d. High pull:  45 x 8 e. Clean:  45 x 8 f. Thruster:  45 x 8 Snatch grip high pull:  115 x 3, 3, 3, 3, 3 a. Pullups:   BW x 5, 4, 3, 3, 2 b. Pushups: BW x 18, 15, 12, 9, 6  Wide grip seated row:  75 x 12, 12, 12, 12, 12 Shoulder tri-set a. front raise:  10s x 10 b. seated lateral raise:  10s x 10 c. prone raise:  10s x 10 Overhead press*: 105x13 - 85x3 - 65x7 Deadlift:  205 x 10, 10, 10, 10 Leg press*: 270x23 - 180x20 -

Man it feels to good to be on a track again.  I started this blog when I was competing in jiujitsu and MMA.  Back then it was bodyweight work, ultra-basic barbell work, and tons of time at the track.  I lived next door to a high school track and it was amazing.  I got in some of the best workouts of my life.  Well I'm through the first winter in my new house as a single man, and I live within walking distance of a very VERY large park, Old Settler's in Round Rock.  I made full use of the fields today. 1/2 mile walk to the park Loose skips:  4 x 40yds A skips:    4 x 40 yards Plyo skips:  4 x 40yds Walking football kicks:  2 x 40 yds 100yd accelerations* on 5-10 degree incline x 5 20 yd steep hill sprints x 5 1/2 mile walk to my house *Accelerations: I'm not ready for full tilt sprints yet.  An acceleration is exactly as it sounds.  you start slow and build speed gradually so you are at top speed by the finish line.  This gives your hams time to get used to the st

I jogged 1 mile in the afternoon.  I know that isn't much, but I only had a pair of Vans, so it started hurting my feet, shins, and calves at a half mile.  After my evening session at the gym, I went and bought a pair of running shoes, and ran another 1.5 miles Tuesday night.  So the day looked like this: Noon: 1 mile jog Evening: Dumbbell warm-up complex: a. Turkish get-up: 40 x 3/3, 3/3 b. 1-leg deadlift:  40 x 5/5, 5/5 c. 1-arm snatch: 40 x 5/5, 5/5 d. Windmill:  40 x 5/5, 5/5 Agile-8 + back bridges Pullups:  BW x 5,4,3,2,2 1-arm db preacher curl:  25x6/6; 30x1/1; 27.5x6/6; 35x1/1; 30x6/6; 40x1/1; 32.5x6/6 EZ-bar reverse grip preacher curl:  45x8,8,8,8 Incline db curl drop-set: 30s x 8 - 20s x 5* - 10s x 12 a. barbell forearm extension:  25 x 15,15,15 b. barbell forearm flexion: 25 x 20, 15, 20 Dynamic side plank:  10,10,10 plank:  20sec, 20sec Night: 1.5 mile jog

I got 3 hours of sleep going into Monday morning, so my Monday evening workout was off.  The plan is solid, and I can't wait to hit it again next Monday. 3 minutes on treadmill Agile-8 and back bridges (I feel great, BTW!!!!) Warm-up complex a. Bent row: 45 x 6 b. Straight leg deadlift: 45 x 6 c. Jump shrug: 45 x 6 d. High pull: 45 x 6 e. Hang clean: 45 x 6 f. Thruster: 45 x 6 Hang clean: 115 x 3; 135 x 3, 3, 3, 3 Push / Pull superset a. Pullup:  BW x 5, 4, 3, 2, 1 b. 1-arm db press:  40 x 12, 12, 12, 12, 12 a. TRX row / prone fly combo:  BW x 5+5; 7+7 b. 1-arm t-bar row:  25 x 8, 6 bent row:  did not do bench press:  did not do front squat: did not do leg press: did not do

I'm following this plan for the next 30 days: http://www.t-nation.com/training/how-i-finally-got-muscle-to-grow Tuesday was day 2.  My right pec is still recovering, so I went light on every exercise and just focused on stretching.  I feel it today, Thursday.

Agile-8 + back bridges Oly complex: a. snatch grip RDL:  95 x 3, 3, 3 b. snatch grip power shrug: 95 x 3, 3, 3 c. snatch grip high pull: 95 x 3, 3, 3 d. muscle snatch: 95 x 3, 3, 3 deadlift: 185x10; 205x6; 215x6; 225x4; 245x4; 275x3; 295x3; 315x1; 335x1; 365x1, 1 seated leg curl:  110x8, 8, 8, 8, 8 barbell lunge:  80 x 8, 8, 8, 8, 8 lying leg curl: 95 x 10, 10, 10, 10 flat back boodmorning:  95 x 10, 10, 10, 10

Since I am taking a deload week (maybe 2), I decided to just focus on technique and conditioning.  Oh man!!!  Systemic shock. Agile-8 and back bridges Warm-up complex: a. bent row:  45x10 b. RDL: 45x10 c. Jump shrug: 45x10 d. High pull: 45x10 e. Muscle snatch: 45x10 f. Snatch balance: 45x10 Muscle snatch:  95 x 3, 3, 3, 3 High pull: 95 x 3, 3, 3, 3 Power shrug: 95 x 3, 3, 3, 3 Full snatch from ground: 95 x 1, 1, 1, 1 Conditioning work:  3 rounds of a. 1 min run @ 6mph / 5degree incline b. EZ-bar curl: 60lb x 5 c. EZ-bar overhead extension: 60lb x 5 I wanted to get more conditioning work but my feet were cramping bad. I was tired enough anyway.

Dammit!!!!!  Damn damn dammit!!  I am getting stronger at a rate faster than I can support.  I hit 225 x 5, 5, 5 on bench press today, and my right pec feels tweaked.  It isn't torn; just strained.  I tried a few pushups to see how it felt, and yeah - my body wants a couple of deload weeks.  Time to start running and jumping.  Thankfully the winter weather is finally letting up, so it'll be a great chance to get out in the sun and get some color. I have been slamming my shakes, taking my fish oils, and eating regularly and clean 5 days a week, with weekend crap.  Nice to see that even at 38 I can still outpace myself. I'll still do some Olympic lifting and lots of core work, but everything else is going to be bodyweight / conditioning focused.

Day 1 of the next phase of training.  This phase will be characterized by more of the same, but with a slight dose of Oly supplemental lifts to build my proficiency with snatches and cleans. recumbent bike:  1 mile in 3:00 minutes Agile-8 + back bridges Snatch grip power complex a. RDL:  95 x 3, 3, 3 b. Power shrug: 95 x 3, 3, 3 c. High pull: 95 x 3, 3, 3 d. Muscle snatch: 95 x 3, 3, 3 Front squat: 95x5;115x5;135x5; 155x5; 185x5, 5, 5 Back squat: 155 x 20 (skipped 2nd and 3rd sets because lower back was spent) Unilateral leg press:  180 x 10/10, 10/10, 10/10 Unilateral leg extension:  80 x 8/8, 8/8, 8/8 Abduction: 110 x 12, 12, 12 calves machine was busted

One of the better throwers in our area hosted an Olympic lifting clinic.  He and a former Olympic weightlifter who represented Samoa in the 2000 games taught us for 4 hours.  It was fantastic.  Even though we never used more than 95 pounds, My traps and calves were a little sore on Sunday.  I'm incorporating some simple progressions into my daily training as of today.  It'll be some months before I start building my daily sessions entirely around the snatch or clean.

Another late night session, truncated to just the meat and potatoes.  Hold the gravy and baco-bits. a:  bench press:  165x5; 205x5; 215x5, 5, 5 b.  1-arm row:  65 x 10, 10, 10, 10, 10 a. pushup:  x 15, 12, 10, 8 b. inverted row:  x 7, 8, 9, 7 face pulls: 90x15; 105x15, 15, 15

Wednesday was busy.  Busy at work; busy at home.  After my son went to sleep, I went to the gym.  I got there around 9:45, so I skipped my usual warmup and all accessory work. snatch grip deadlift: 95x10; 115x10; 135x10; 155x10; 185x5 conventional deadlift: 185x5; 205x5; 225x5; 245x5; 275x5 Not bad for a first DL session in about 6 months.  I'll be doing 365 x 5 before too long.

Everything is coming back, but as usual my biceps and shoulders are taking a bit longer to respond than other muscle groups. stepmill:  I cheated myself and did 2.5 minutes Agile 8 and back bridges a. overhead press:  115x5; 135x5; 145x5, 5, 5; 105x16 b. leaning dumbbell shrug:  55s x 15, 15, 15, 15, 15, 15 a. seated front raise:  10s x 12, 12, 10, 10 b. seated side raise:  10s x 8, 8, 6, 5 c. prone raise:  10s x 8, 8, 8, 8 a. incline dumbbell curl:  30s x 6, 7, 8, 9, 8, 5 b. incline skull crusher:  70 x 10, 10, 10, 10, 10, 10

I trained both days and tore it up!!!!! Saturday 25 JAN recumbent bike:  1 mile in ~3:30 (I forget exactly how fast) agile 8 + back bridges front squat:  45x5; 65x5; 95x5; 115x5; 135x5; 155x5, 5, 5; 185x5 back squat:  135x20; 155x20; 185x20 single-leg leg press:  90 x 12/12, 12/12, 12/12 single leg extension 50 x 12/12, 12/12, 12/12 (left still considerably weaker) abductors:  200 x 12, 15, 12 Sunday 26 JAN 0.51 miles in 7 minutes Agile 8 + back bridges Incline dumbbell press:  60x5; 70x5; 80x5, 5, 5; 60x20 v-grip pulldown: 135x5; 150x5; 165 x 5, 5, 5; 135x20 a. pushup:  x 10, 12, 12, 12 b. low pulley face pull:  90 x 12, 12, 12, 12 a. crunched side to sides:  30, 36, 32 b. planks:  20sec, 20sec, 20sec

Another good session.  I can tell everything is getting stronger. 7min treadmill for distance:  0.51miles at 5degree incline Agile-8 + back bridges a. Bench press:  165x5; 185x5; 205x5, 5, 5 b. 1-arm row: 60x10/10, 10/10, 10/10, 10/10, 10/10, 10/10 a. pushups:  5, 7, 7, 7, 7 b. TRX inverted row:  5, 7, 7, 7, 7 face pulls:  50x15; 70x15; 90x15, 15, 15 a. weight on legs situp:  10, 10, 10 b. plank:  20sec, 20sec, 20sec

Man oh man.  Its good to go slow and feel my knee getting progressively stronger, but starting light and safe takes a serious commitment to letting go of your ego. recumbant bike:  1 mile in 4:36 @ level 10 Agile 8 Back bridges Front squats:  45x5; 65x5; 95x5; 115x5, 5, 5 Back squats:  95x20; 115x20; 135x20 single-leg press:  90 x 12/12, 12/12, 12/12 single-leg extension:  50 x 12/12, 12/12, 12/12 seated abductions:  50x12; 70x12; 90x12, 12

So I've been really consistent with my training, but completely negligent in my blogging.  Here are some random observations on accomplishments thus far: Since I had no option to do cardio when my knee was on the mend, it is a joy to do now.  :) I can shoot my 83# recurve like it's a child's bow.  I can hold it at full draw for probably 5 seconds before I get any shaking at all. My abs are getting detailed.  This is pretty freaking cool. Doing sets of 20 on squats is the most uncomfortable and yet most rewarding part of my training. I will always have the torso of a silverback and the arms of a spider monkey.  Oh well.  Like I used to say when competing:  a. Biceps never knocked anyone out.  b. No one loses a fight because they didn't do enough curls. Its time to start adding in my goal-specific training. 2014 Physical goals: Endurance 7 minute mile 100 pushups 20 pullups Strength 225# overhead press 315# bench press 405# squat 500# deadlift P

One of the last few sessions with the trainer today.  We did a ton of variations of laterals, front raises, prone raises, and shrugs.  We discovered two glaring weaknesses:  traps, and front delts.  Time to fix that. Then we did gobs of curls and extensions and close grip bench presses.

Progressing in weight on squats is hard when the goal is 20 reps, but it is proving to be exactly what I need to do.  The flab is coming off, my legs are getting bigger, and my back feels great. Standard warm-up: 7 min treadmill for distance:  0.42 miles Agile 8 Back bridges and neck bridges Work: squats:  45x20; 65x20; 95x20; 115x20 (ready for 135 next week)  a. Bench press:  135x5; 175x5; 195x5, 5, 5; 135 x 20 b. 1-arm row: 55 x 10/10, 10/10, 10/10, 10/10, 10/10, 10/10 Rope grip face pulls:  40 x 16, 16, 16, 16 a. weight on legs situp:  12lb x 18, 18, 18, 12 b. plank:  20 sec x 4

I am meeting a friend at the gym for a conditioning workout tonight, so I just did strength work at noon today. Warm-up 7 mins on treadmill:  0.42 miles @ 5 degree incline Agile 8 Back bridges  Strength: overhead press: 95x5; 115x5; 125x5,5,5; 95x11 dumbbell laterals: 10s x12, 12, 12, 12, 12 a. incline dumbbell curls:  25s x 10, 10, 8, 10, 10, 10 b. incline skull crushers:  60 x 10, 10, 10, 10, 10, 10 EZ-bar preacher reverse curls: 40 x 10, 10, 9, 10, 10

With my back still on the mend, I decided it best to skip deadlifts on Thursday, 9 JAN. Warm-up: 5 mins on step mill:  I forget the distance Agile 8 Back bridges An extra round of front splits (not full splits, but stretching in that position) Work: skipped deadlifts incline dumbbell press:  55x5; 60x5; 65x5; 70x5,5,5; 55x16 V-grip pulldowns:  105x5; 120x5; 135x5,5,5; 105x17 a. Side to side crunches:  30, 30, 30, 24 b. Plank:  20 sec, 20 sec, 20 sec, 20 sec

I can't say enough about the sudden and probably miraculous healing in my back.  I thought I was looking at another months-long setback.  I've discovered the only way I can be comfortable with "arms day" is by cramming in tons of conditioning between sets.  So that's what I'm doing. Warm-up: 7min treadmill for distance:  0.36 miles at 5 degree incline Agile 8 back bridges Work: a.  Overhead press:  95 x 5, 115 x 5; 125 x 5, 5, 4; 95 x 9 b.  Jump rope:   6 x 30 sec a. Lateral raise:  10lb kb x 12, 12, 10, 10, 10 b.  Jump rope:   5 x 30 sec a. Incline dumbbell curl:  25s x 10, 10, 10, 6, 8, 6 b. Incline skull crusher:  60 x 10, 10, 10, 10, 10, 10 a. EZ-bar preacher reverse curl:  40 x 10, 10, 10, 6 b. jump rope:  4 x 30 sec

I am amazed by the power of prayer.  I couldn't walk without agonizing pain on Saturday morning.  I met up with some men from church who laid hands on my back and prayed with me for healing. Not only was I walking 90% pain free on Sunday, but I was squatting tonight, Monday.  I went to the chiropractor today and says I'm healed as well as someone 3 weeks into treatment and recovery, not 5 days.  :) One concession I made was to do 20-rep squats instead of 10.  That kept the loads ridiculously light, but by reps 15-20, still very taxing. Warm-up: 5min stepmill for distance:  0.45 miles Agile 8 Back bridging Training: Squat: 45x20; 65x20; 95x20; 115x14  (sweating profusely) Push/Pull superset: a. bench press:  115x5; 135x5; 185 x 5, 5, 5;  135 x 16 b. 1-arm row:  50 x 10/10, 10/10, 10./10, 10/10, 10/10, 10/10 Abs superset: a. med-ball on legs situp:  6lb x 10, 12, 6 b. plank step out:  10, 10, 8

Son of a bitch!!!!   I pushed too hard too fast and slipped a disc.  I was so eager to see my knee able to handle increasing squat poundages that I got careless and hurt my back.  This is temporary.  I am rehabbing my back as diligently as I did my knee.  Twice a week chiro and lots of foam/PVC rolling. Come hell or high water, I will be in the gym on Monday.  Even if the only thing I can do is swim.