Monday, April 28, 2014

"Cleaning" Up

Well, it was getting late and I was watching the boys while my wife was at work, so I played with them a bit so I didn't have time to do sled work--it was dark and I am not interested in pissing off the neighbors.  Unfortunately, it has become more important than ever that I do my conditioning.  I just found out that my LDL is at 144 (High is 99, says my doc's nurse).  So, no more McD's burgers for a while.

Squats felt good, I guess.  I felt weak, actually, but I got them all.  I am not sure if I did 6 or 7 on set three because I lost count focusing on form.

Rows were easy.

I did Power Cleans for the first time in a very very long time.  I kept it light.  Felt good.  With the tight quarters in the garage, it may never be safe for me to push cleans very much, but I am glad I can do them pain-free (so far).

Abs were weird.  I felt like I was going to do more than last time easily, and my first set of sit-ups I did 5 more.  Then I went to do toes-to-bars and did half of what I did last time.  I felt weak all of a sudden.

So, adding cleans, focusing on conditioning, and cleaning up my diet will hopefully keep me off Statin AND keep me alive.


Squats 192.5x5; 222.5x5; 250x6
Rows 3x5@207
P.Cleans 3x65, 95, 115, 135, 145
Sit-ups 15, 10
Toes-to-bars 5, 5

Saturday, April 26, 2014

Late Night Workout

I wanted to spend time with the boys and my bride, so I postponed my workout until after bedtime.  It is nice to just walk out into the garage and workout whenever I please.  What was that?  Your gym close 10 minutes ago?  I know that feel, bro.

Since it was late, though, the more loud stuff had to be withheld, such as heavy shrugs not being plunked back down on the pins.  Also, the lateness, combined with working a 9 hour shift that started at 06:30, I didn't feel very strong in the Bench.  I only got six reps on the final set--should've gotten more.

I just did Bench and Chins, but I feel good about the workout nonetheless.

Chins went better than expected.  I added some band assisted reps as a burn-out at the end of the last set.  Gotta get my money's worth from the bands, right?  (Apologies to all you economics freaks out there: please ignore my quasi sunk-cost fallacy.)


Bench 152.5x5; 177.5x5; 200x6
Chins BWx5; +10#x5,5,5; -2Red Bands x 5
(The 5 reps with the bands came right after the last +10# set--no rest.)

Wednesday, April 23, 2014

Banded DLs and Abzzz

With the exception of DLs, I am okay with the low starting weights and slow progression of Wendler's 5/3/1.  But I don't want to start too high on DLs, either.  So, I decided on a compromise: Banded DLs.  I finished bolting my platform to the floor so I could add bands.  I am going small, just adding a little tension at the top with one red band from Rogue on each side.

Abs sucked pretty badly.  I knew I had more fat around my belly than before, but nothing brings it home just how MUCH more like doing sit-ups after not working the abs for a couple of years and having a big gut full of fat in the way of completing full ROM.  HAHA!   Tried some toes-to-bars as well.  Abs were already sore, probably from core stabilization from doing so many push-ups on Monday (my chesticles are likewise very sore).

Sled was already easier than Monday; I was able to add 44 pounds to the last sprint, but my quads were on fire by the time I was done.  Very exciting.  No threat of vomit this time, but I am still just as tired.


DL (Plus 2 Red Bands) 5x247.5, 285; 6x322.5
Squat 200x5, 5
10 Sit-ups
Unloaded Sled Sprint
10 Toes-to Bars
+88lbs Sled Sprint
10 Sit-ups
+44lb Sled Sprint
5 Toes-to-Bars
5 Sit-ups
+44lb Sled Sprint

Tuesday, April 22, 2014

Day of Firsts

Today was my first official workout in my new home gym.
It was awesome.  I loved the feeling of being able to go at my own pace, finish the sets, and not worry about anything else.

Today was my first workout of 5/3/1.
I think I am going to enjoy this.  Having more time and energy for assistance movements and conditioning is really nice.  I am glad I am not doing SS linear progressions right now because I really need to focus on what will best prepare me for the firefighting test.

Today was my first time curling in the squat rack.  [wink]
There was some wrist pain.  I will have to look into an EZ Curl bar.

Today was my first real sled workout.
While I tried it out a little a week ago, today was the first real programmed, loaded sled session.  I almost threw up!  HAHA!




BB Curls:


100 Push-ups broken up by sled sprints:

20 Push-ups
Unloaded Sled Sprint
20 Push-ups
+88lb. Sled Sprint
20 Push-ups
+44lb Sled Sprint
15 Push-ups
Unloaded Sled Sprint
15 Push-ups
10 Push-ups

Before my final sprint, I remembered that I bought a HR Monitor.  So I strapped that on, and before my last sprint it read 133 bpm, and at the end of the sprint it was at 158.  Just a little extra info for ya.

Saturday, April 19, 2014

Home Gym!!

I finally finished putting in all the home gym equipment.  I am very excited about this!
I will start 5/3/1 on Monday, and am very excited about that, as well.  It will be grand to finally be able to workout whenever I want with little to no effect on my family (I can watch the kids between sets, not need to only workout when the gym had babysitting hours, etc).  I am excited to be adding conditioning to my programming, as well.

Here are some fun videos of it all coming together:

Monday, April 14, 2014

Home Gym, etc.

I installed the first part of a home gym today (the DL platform--pics forthcoming) and will be acquiring the squat rack, plates and a bar in the next couple of weeks (I also have a sled and a DL jack).  I am very excited.  About half of it is used equipment, the other half is from Rogue.  I have already canceled my membership with my gym, so I am 'all-in.'

I haven't been great at A, getting to the gym; or B, posting the workouts I HAVE completed.  I have been taking it easy and going light.  Here are the two most recent:


Squat 3x5@245
Press 3x5@145
Rows 3x5@210


DL 2x5@335
Bench 5x5@200
Chins 5x5

I am adding in Sled work to lose some excess fat and get my conditioning up in preparation for the Firefighter Physical Agility Test.  As a result, I am going to switch to Wendler's 5/3/1.  It was a quick read, and I think it was worth the $10 for the Kindle edition.  I also have looked into IIFYM for a diet plan, but I am not sure I am ready to pull the trigger on THAT much work just to watch what I eat.  I'll play it by ear and see how it goes with the sled work and 5/3/1.

All in all, I have a lot to be excited about.