Sickness - Jag hatar dig

Nothing like a cold in April to make you miss a workout.  I can't stand how I can be relatively healthy throughout cold and flu season and then get my butt kicked in Spring!

Contrary to what Morpheus is saying above, Wednesday I was quite justified in spending all available time in bed wishing for death.

I am still hacking up my innards but I fit in a workout today.  It was a good one, as far as my workouts are going now-a-days.


4.30.15

DL 295x10
Press 120x5,5,6,8
Curls

I had 2 or 3 more in the tank on Deadlift, but I exercised (get it?) a little bit of discretion.
Press made the upper back area a bit uncomfortable, but I pushed through it with no real sign of complications or re-injury.

Monday Lost!

I am messing around with my amateur understanding of Post-activation potentiation (PAP) for Bench.  It is similar (really, the way I am using it, it is essentially the same) as the Over Warm-ups (OWU) I dabbled in a year or so ago.  I am also throwing in a little Stage Programming for a final set or two on both Squats and Bench.  It is kind of sad how quickly programming ADHD set back in, considering how little time I have been back to the iron.  Meh.  Oh well!


4.27.15

Squat 2x5@225; 2x10@155
Bench 2x1@220; 2x5@190; 10x135
Rows 3x5@195
Chins BWx5,6,7


Squats made my adductors feel weak and shaky.  I was at the perfect weight(s) for my first attempted "stage" programming.
Bench was pretty much perfect for the first two stages, but 135 was too easy... I hit 12 with some room to breathe.
Rows were just about right.
Chins were easier than expected.

Farmer Walks FTW

I got some sweet straps from Spud Inc. designed for farmer walks.  They are technically "traveling" FW handles, but since they cost significantly less than farmer walk handles/bars, and can hold (according to Rogue, who sells the exact same pair - not sure why Spud doesn't have this on their website) up to 300lbs each (I don't foresee myself needing that), I figured they'd be just fine for my non-traveling purposes as well.

It felt pretty great, my traps are already sore an hour later, my forearms are feeling weak and shaky and I am loving it.  Great purchase!

Deadlifts were easy; Press was easy; some discomfort in the area around my spine that I injured last October while doing Presses, but nothing that makes me too nervous, yet.



4.25.15

DL 280x8
Press 3x5@115
Curls
Farmer Walks 90# per hand

4.21.15

Not sure if I mentioned this or not, and I am too lazy to read my last couple of posts to find out.
I am surprised at how little strength I lost when doing my bent-over rows.

On squats, I tried a more traditionally narrow grip, really focusing on keeping my elbows and wrists in the proper position so as to not cause any joint issues.  It was uncomfortable in my shoulders, but my elbows were, mercifully, fine.

I went a bit more heavy than I had originally planned on both squat and bench, and was happy with the results.

4.21.15

Squat 5x45, 95, 135, 155; 1x185, 205; 5x225
Bench 10x45; 5x95, 135, 155, 185; 2x205; 1x225
Rows 3x5@190
Chins BWx5,5,6

I feel good.

Playing With Fire

I did a few sets of semi-heavy OHP (the straw that metaphorically broke this proverbial camel's literal back).  OHP was the workout that set off the major upper-back issues which had been threatening to detonate for so long prior to October, and which I have been battling with ever since.  Nothing TOO painful (Yet!  *knocks on wood*) but it was definitely uncomfortable.  I think I am going to try just doing press once a week every week and bench twice a week every week, rather than alternating.  I do NOT want to risk another pain riddled sabbatical.

Deadlift felt great and is STILL, by FAR my favorite exercise.

Elbow discomfort still lurks in the shadows, but nothing worth worrying about for now.

No numbers for now... I just want to keep consistent.  When I have something worth reporting, numbers-wise, I'll be sure to do so.

Because... "why not?"

It has been 29 days short of a year since I last updated my blog.

I can count on one hand the number of workouts I did between the middle of October and the beginning of March.

I have lost over 100# of strength on both my Deadlift and my Squat in that time.

I have battled injuries, and emotional and psychological (firefighting is all but eliminated as a possible future career option) set-backs in the last 6 months.

Today marks the second week in as many months where I worked out at least 4 times during the week, and the first time I think my body and schedule might allow me to maintain some semblance of consistency.

I recently found out that my former workout partner is moving back to town for the summer, and he has agreed to make the immense sacrifice of taking me up on my offer to work out with me in my garage/gym for free all summer.

In the spirit and tradition of this blog, I am setting a ridiculous and unrealistic goal of FINALLY hitting a 1200 Powerlifting Total at the Twin Ports Raw Open in 2016.  And, for the first time in many moons, my body's aches and pains are not laughing out loud at me for daring to hope.  They're just chortling under their breath and averting their eyes.

I am not sure why I am bothering to blog again.  I probably shouldn't waste my time - I should just do the workouts and let the last six lame months be my motivation... but I'll post this once and see if I come back.

Last Day of "Week" 2

Today was the first day I'd worked out this week, and it is Squat Day--the last day in week 2.  Obviously it took me longer than a week to do "week" 2, but it has been a bit crazy around here.

Added more weight to the sled, and it ended up being enough that I was wiped to the point where the sled lost momentum and I couldn't push through.  About ¾ of the way through the heaviest sprint, the sled just STOPPED.  I had a personal victory, though: I didn't quit.  I took a deep breath and kept at it, finishing the sprint.

Not sure if it was my imagination, but my gut felt less obstructive when I was doing sit-ups.


5.9.14

Squat 3x207.5, 235, 265
Rows 3x5@210
Cleans 135x2; 155x3, 3, 3
20 Sit-Ups, +25# Weighted Sled Sprint, 10 Toes to Bars,
+125# Weighted Sled Sprint, 20 Sit-Ups, +80# Weighted Sled Sprint


Keeping strict on my diet is getting harder--not easier.  I am more tempted to eat poorly and drink soda than I was a week ago.  Hopefully the cravings stop soon.

Another Late Night Bench Session

Another workout that spanned two calendar days.

Bench felt weak because it was so late and I was quite tired.  I didn't get out of work until 02:30 the night (morning) before, and had a 9½ hour shift that started at 09:45.  In my weary delirium I ended up making a math mistake that added 10 pounds to the bar on my last set, which was relief since I only got three reps, which was disappointing considering what I thought the weight was.  Coincidentally the weight I benched three times is next week's planned 1 rep set, so there is that.

I also did some Chins which turned out well.


5.3.14

Bench 3x165, 187.5, 212.5, 222.5
Chins BWx6; +13.75#x5, 5, 6 (followed immediately by 5 reps using the two red bands as assistance)

Week 2, Day 2

DLs felt great.  I banded all sets again, and it was tough.

Did some token squats.  Nothing big.

I found out that the sled weighs about 103 pounds.  Good to know.

Abs were much better this time around.


5.2.14

DL (Banded) 3x265, 305; 5x342.5
Squat 2x3@202.5
Abs/Sled:
20 Sit-Ups, +10# Sled Sprint, 10 Toes-to-Bars, +110# Sled Sprint
20 Sit-Ups, +110# Sled Sprint, 10 Toes-to-Bars, +55# Sled Sprint
20 Sit-Ups, +10# Sled Sprint, 10 Lying Leg Raises


I have eliminated soda, reduced sugar, stopped eating the more cholesterol laden items at work, added more water, vegetables, vitamins and omega 3s.  Hopefully with the conditioning, my body fat and cholesterol will go down.  I really need to avoid statins.

5/3/1 Week 2, Day 1

For my first two sets, I forgot I was supposed to be doing 3s.  Oh well.  More is better, right?

I am really starting to like the conditioning portions of my workout.  Lots of push-ups and sled sprints have been tough, but I can see how people get addicted to conditioning.

I got all the push-ups in with sets of 20, which is a huge improvement on last week.  For good measure, I did one more set of 10.

I increased sled weight, too.  On two runs my boys decided they wanted to take turns riding on the sled so that added more weight.


4.30.14

Press 5x115, 5x132.5, 6x147.5
Curls 10x25, 45; 5x65, 85, 95
20 Push-Ups, +10lb Sled Sprint, 20 Push-Ups, +110lb Sled Sprint
20 Push-Ups, +110lb* Sled Sprint, 20 Push-Ups, +75lb* Sled Sprint
20 Push-Ups, +10lb Sled Sprint, 10 Push-Ups

*Half Way through the sprint, my 30ish pound son hopped on.


I felt really good after the workout.  Heart rate got up to 170 during the sprints.

"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.


4.28.14

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

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.)


4.26.14

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.)

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.


4.23.14

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

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!


4.22.14


Press:

2x10@45
5x65
5x95
5x107.5
5x125
8x140

BB Curls:

5x45
5x65
5x85

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.

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:

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:


4.11.14

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


4.14.14

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.

Break

Took my first day off in some time.  I have enjoyed some pretty decent consistency for several weeks, now.  I am coming down with something, my last workout is still making itself known via my low back (it was not 100% at the beginning, and I went with the programmed DLs anyway), and the family was home from a couple of days out of town while I stayed home and worked, so it seemed like a good day to take it easy.

As for the aforementioned last workout, it was pretty good.  I would've liked a few more minutes rest between sets of chins, but as it stood, it was a good night.


3.19.14

DL 2x5@360
Bench 185x10, 10, 12
Chins 8, 8, 4

St. Paddy's Day Workout

I wish I had a kilt.  I don't.  So I wore my Boston Celtics shirt in which to workout.  I only had 45 minutes, but I got everything in.  It was a good day.


3.17.14

LBBS 5x5@245
Press 150x5, 5, 6, 6, 6
Rows 3x5@205


The sets of all exercises were all mixed together.  Rows sets 2 and 3 had only a minute of rest between them.  Good for the heart.  Haha!

3.15.14

Good day.  I actually got some time in the gym.  I took my time, rested between sets, even did 5 sets of chins and sat in the hot tub afterward!

DLs felt funky.  My form was all over the place.  I was trying a new approach to the bar, as well as trying to get my breathing down with the belt.  It just felt weird and I was moving all over the place.  Still got all planned reps, which shows how easy it is right now.  I mean, it isn't EASY, but considering how much weight I was doing only two and a half months ago, it is "easy."

Bench was amazing.  I got ten reps on set 5!  It came out of NOWHERE!

Chins were a bit depressing.  With rest and no rush, I still struggled with how many I could do.  I weighed myself after the workout, thinking maybe I am just getting fat, but the scale was bouncing all over the place.  I couldn't be sure, but I think it was saying I am under 230 lbs, which surprised me.

Pain is still persisting in my right shoulder during bench and chins.


3.15.14

DL 2x5@355
Bench 195x5, 5, 6, 6, 10
Chins 6, 6, 6, 5, 5

More Squat 20s

I feel kinda lame.  I keep wussing out on set three of 20 Rep Squats.  Twice now I have hit 12 and think "I could do more, but the pain needs to stop."  After doing 2 sets of 20, I feel justified since I don't want to sabotage the rest of my workout, but when I then hit +1 and +2 reps on my last two sets of Presses and NAIL my three sets of Rows in under 8 minutes, I really should be going for it.  Then IF I bomb from exhaustion, let myself "justify" things.  It was a great workout though, really.  I feel good about it.  But I shouldn't chicken out so easily on set three anymore.

Right shoulder pain not really subsiding.  Can't tell if it is getting worse.


3.13.14

Squat 160x20, 20, 12
Press 145x5, 5, 5, 6, 7
Rows 3x5@200