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 ...