Monday, December 28, 2009
Sunday, December 27, 2009
Sunday, November 8, 2009
Saturday, November 7, 2009
10 minutes recumbent bike
IBP (3 - 7 reps) +
Row: 7:44.8 (1:56.2/500M)
Bike: 2.90 miles
IBP: 155# x 7, 215# 3, 3, 3, 195# x 7
TBR: 45 x 10, 10, 8, 8, 10
Short day, had to go to RMDH. Will try for a dedicated aerobic day tomorrow. Maybe 6K+ row, recumbent biking and then some swimming; but at least 40 minutes work.
Friday, November 6, 2009
Row 3000M (Drag factor - 138)
20 mins recumbent bike
3000M: 11:42.4 (1:57.1/500M)
Bike: 7.01 mi
Nothing left to be done today. Not a lot of kick left after the row + bike. I'd like to do a longer steady-state row tomorrow; but 10K seems a tall order.
1:00 Row +
Alternate Dumbbell Curls 50# +
Overhead Tricep Presses
T-Bar Rows +
Close Grip Bench Presses
1000M - 3:55 (weak)
1 Min Interval: (m) 273, 299, 294, 279, 319 (average 293)
ADC - 6, 6, 6, 5, 4
OTP - 10, 10, 10, 10, 10
TBR (45#) - 6, 5, 7, 7
CGPB (135#) - 7, 6, 7, 6
Wednesday, November 4, 2009
Tuesday, November 3, 2009
The IBPs were very strong, relatively speaking. Perhaps by the end of the year I can hit 225# for 10 reps. I'll switch to regular presses where the goal is to do multiple reps of 315#. That is not a year-end goal, though!
November 1, 2009
I had an epidural steroid injection this morning. The procedure was 15 minutes and used guided fluoroscopic equipment. It wasn't painful at all and I didn't have a lot of discomfort in the evening. We'll see how the weakness in my left calf and ankle dissipates. I'll know I'm good when I can do hang power cleans again. I give it a month. Obviously, today was a rest day.
Sunday, November 1, 2009
Friday, October 30, 2009
Thursday, October 29, 2009
A Drag factor of 118 with the damper setting on 6 is more acceptable but still a low drag factor for that setting. For endurance purposes 2:00/500m is the magic mark. I could have gutted it out for another 1000M but I'm not close to that split for 10K.
Tuesday, October 27, 2009
The machine pull-downs constitute active rest. The goal here is to eventually overhead press my bodyweight for multiple reps. The short-term goal (45 days) is to hit 135# for 10 reps, basically going up a rep a week.
Sunday, October 25, 2009
Row 10,000M (41:41.9, a 2:05.1/500M split, 6000M in 24:40)
10 Minutes of recumbent bicycle (2.69 mi)
I writing this about 5 hours after the actual session. I'm exhausted and falling asleep on the couch. Shedding 5 seconds per 500M for 20 pieces is a little daunting to get to 10K in 40:00 flat. I think if I didn't have a herniated disc and could push off my left calf I could probably do it pretty easily, actually.
Per the extremely humbling rankings at Concept2, for a Heavyweight in the 30 - 39 age range, a time of 40:01.6 would put me at the 50th Percentile. F**K me. The best time in 2010 was 35 flat which is a 1:45 split. I just blacked out. On an endurance piece the weakness in the calf probably wouldn't cause as much a swing in my relative ranking as in the 1000M or 500M where I think healed I can "sniff" the 90th percentile.
Row 2000M (7:36)
2 minute rest
Row 1000M (3:54)
2 minute rest
Row 500M (1:49.8)
10 minutes on recumbent bike
IBP (???) +
IBP - 135# X 6, 205# X 2, 3, 185# X 8, 135# X 11
LPD - 100 X 10, 100 X 10, 120 X 8, 150 X 7, 120 X 9
I feel like I want to avoid the flat bench press till i'm repping 8 - 10 X at 225# on the incline bench press. Since the IBP stresses the shoulders more, the OHP workouts will assist and I'm doing tons of weighted dips anyway. I haven't done an all out 500M in some time, certainly nothing post the herniated disc. Long-term goals on the 500, 1000, 2000 would be 1:25, 3:10, and 6:45, respectively. Good luck with that.
Friday, October 23, 2009
Thursday, October 22, 2009
Last night I went to my friend's birthday and saw an acquaintance (let's call him Gunderman) blunder himself out of an easy lay (let's call her Jiria). To be fair I don't think Gunderman knew he was in play but it was nice to see him explain that he was casually dating someone, but referred to this someone as his girlfriend and then explain that though it wasn't serious he was going to visit her family with her during the holidays. How much prevarication could Jiria take before her self-respect kicked in? Too little for Gunderman, I guess.
I've never met a real surfer, do they really talk about "being one with the water" as much as casual surfers seem to?
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Sunday, October 11, 2009
Tuesday, October 6, 2009
Saturday, October 3, 2009
5 Hang Power Cleans +
3 Rounds (125#)
6 Weighted Dips (30#) +
5 - 6 Reverse Grip Bent-Over Rows (205#)
15 Bosu Ball Push-Ups
Weighted Pull-Ups (12.5#, 5, 3)
20 minutes of running (2.5 mi)
The hang power cleans ("HPC"s) were strong and that's a function of stronger emphasis on concentrating on the 2nd movement (the "pull" portion). My guess is that if you're doing a lot of DLs (which I am), you don't need to do a lot of regular power cleans, do them from the "hang" position so to be able to focus more on the hip thrust and the pull. I'm a little hindered right now, since I tweaked my upper left trapezius and don't have full ROM when turning my head to the left. Awkward.
Friday, October 2, 2009
Tuesday, September 29, 2009
Saturday, September 26, 2009
OHP 115# X 5 +
Reverse Grip Bent-Over Rows 225# X 6 - 8
OHP 115# 7, 5, 4, 3, 3
Rows: 225# X 3, 205# X 5, 185# X 7, 7, 6
Quick notes: Keep the OHP at where it is, till I can hit 35+ reps as a total and the Reverse Grip rows should be at 195#, increase poundage when reps are > 35 (total for the movement).
September 24, 2009
DL @ 295# X 10+
IBP @ ???? X 6
DL: 10, 8, 7, 7, 8
IBP: 205# X 4, 185 X 5, 165 X 6, 5, 145 X 7
I'll be back to daily updating.
Wednesday, September 16, 2009
DL: 150% X BW X 10+
BP @ 100% X BW X 10 +
20 minutes aerobic exercise
DL 285# 10, 10, 8, 8, 7
BP 250# X 1, 230# X 3, 225# X 3, 205 X 6, 2
20 mins - 5.5 mi (bike)
At this stage, the DLs are wearing out the frame too much for the BP's to be very productive in terms of gaining strength. The BPs are now meant just to provide a "push force" motion to counteract the heavy "pull force" work done on the DLs. It might be better to switch to dips and have a different BP focused workout going forward. I'll be happy to switch to that once i'm @ 315# on the DLs. 315 = 3 plates on each side. Let's not pretend that artificial milestones don't mean anything. They sure as hell do to me.
500 M Row
Back Squat 6 - 8 reps +
Front Squat 8 - 10 Reps +
OHS 6 - 10 Reps +
500M: 1:42.5 (173 Drag Factor)
Back Squat: 235# X 5 X 3
Front Squat 135# X 6, 6, 8
OHS: 95# X 6, 5, 6
Pull-Ups: 7.5# 5, 4, 3
The front squats and OHPs are in service of increasing the back squat. However, a goal of one's BW for 15 reps on the OHS is a very worthy goal and a difficult one at that. Mark Rippetoe suggests (in #) 200, 300, 400, 500 for the overhead press, bench press, back squat and deadlift respectively as worthy goals for advanced athletes who are not Olympic lifters. I believe his suggestion was for an athlete with a BW of approximately 200#. So to translate: advanced strength goals for any enthusiast/athlete as a percentage of bodyweight would be 100, 150, 200 and 250 for the aforementioned lifts. Good luck. I'll be posting my numbers on those benchmark lifts around mid-October. I fully expect that my bench will exceed 150% and the OHP will be close. The back squat will lag and a 465# DL sounds cartoonish, honestly. Talk is cheap.
Monday, September 14, 2009
Run 7 miles or 1 hour (whichever first)
10 minutes miscellaneous aerobic
6 mi : 47:20
10 minutes eliptical
Some malfunctions on the Woodway got in the way today. I had the stumbles (3 time! wtf?). When you've been working out for sometime, plan your workouts a couple of days ahead, or at least have a theme in mind (aerobic, heavy lifting, circuit, grab bag). If you know what's coming and you're feeling anxious or aren't looking forward to it; that tells you something. Basically, "if it's hard and you don't like doing it; clearly, you should be a doing a lot more of it." So for me, 40 mins+ of running is a source of apprehension and anything to do with deltoids and pull-ups. Deadlifts and bench presses, I'll do them till I can't move my arms. Your instinctive emotional response to information is a great indicator.
Sunday, September 13, 2009
6 X DL +
6 X Hang Squat Clean +
6 X Overhead Press
4 Rounds @ 65, 75, 95, 115 (3 reps)
5 Pull-Ups with 7.5# weight + (5, 4, 3, 3)
10 Push Presses @ 30# DB
1 minute row + 1 minute rest
20 minutes aerobic
Row: 307, 294, 291, 271, 292 (Avg 291 = 1:43/500m)
5.77 miles bike in 20:00
The first set of exercises is lifted from the GymJones workout on Sept-11 without split jumps. Consisetency in application of effort is paramount. Good days are easy to get through. When you set a PR in a "money" lifts it's easy to be super motivated. The days when you can barely get through a standard workout; recovery from those days is toughest. Again, "consistency in application of effort is paramount." My pull-ups still suck, so I'm tethering a 7.5# weight and barely getting 5 quality reps on it. The general population ("g-pop") can learn so much from Crossfit; but the organization's obsession with kipping pull-ups seems at odds with their adherence to their principle of General Purpose Power ("GPP"). There seems to be some sniping between Gym Jones and Crossfit with both sides making cogent arguments; but on the subject of pull-ups I agree with Gym Jones (and yeah, that doesn't mean much, I know), do them pure and measure your progress accordingly. Crossfit's all inclusive and welcoming approach to novices and experts alike though means their very worthy gospel is much better disseminated and accepted. Kudos to them for that.
Friday, September 11, 2009
Back Squat @ 225# X 8 - 10 +
Front Squat @ 135# X 8 - 10 +
Overhead Squat @ 95 X 8 - 10
30 minutes of aerobic exercise
Back Squat 8, 7, 6
Front Squat 7, 7, 8
OHS 6, 6, 5
15 mins stairmaster + 15 mins bike
If you take your resting heart rate/pulse in the morning and it's higher than normal it can indicate overtraining. I didn't check but definitely my enthusiasm to workout was minimal today. I find that lifting heavy weights is the best way to combat mental fatigue. My focuse over the next few months is to improve the following: back squat, bench press, deadlift and overhead squat. That's in descending order of importance. The end of the month will be a good time to see where I am. At the very least, my back squat should be stronger than my bench press, right now there about even. This is cause for amusement or consternation.
Thursday, September 10, 2009
Run 2mi @ pace better than last 4 mile run
5 Hang Cleans +
5 Thrusters +
5 Sumo Deadlift Hi-Pulls
5 rounds (stop at failure)
Overhead Press ("OHP") to failure (one set)
20 minutes of aerobic work
2 miles - 14:28
3 rounds of Manny completed at 120#
OHP @ 95# X 7
500M: 1:43.8 (drag factor 187)
5 miles - 17:08 (Bike)
I'm still not comfortable running with Vibrams, especially at the top end. However, the better your top end is the easier the intermediate level workouts. A sub 14:00 2 miles should be good next week. For the Manny workout I'm definitely not moving the weight up for a couple of weeks, till 5+ sets get done.
Wednesday, September 9, 2009
DL x 10 @ 150% X BW +
Bench Press ("BP") X 6 - 10 @ 100% X BW (minimum)
5 Rounds (maximum 1 minute rest between rounds)
20+ minutes of aerobic exercise
DL 280# 10, 8, 8, 8, 7
BP 250# X 2, 230# X 4, 225# X 4, 205# X 6, 6
500M - 1:48.9 (the DLs take the fire out of the legs, guaranteed).
20 minutes of eliptical and bike.
After a few days of workouts of getting my ass handed to me it was nice to go back to a movement where there has been some success/progress. Over the next few weeks I'm going to try to focus on increasing shoulder and hip flexibility. My lack of depth on the OHS indicates that this is an area requiring more attention. So be it.
Tuesday, September 8, 2009
Power Circuit + Interval + Aerobic
Piston Press (on BOSU ball round side up) X 5 +
OHS X 5 +
Pull-Ups X 5 +
Hang Cleans X 5 +
Barbell Curls X 5
1 minute row 1 minute rest
30 minutes of miscellaneous aerobic work
Piston Press (50# DB on each arm)
OHS 115, 115, 115, 95, 95
Pull-Ups, 6, 5, 5, 4, 3 (w 7.5# weight)
Hang Cleans: 115, 115, 115, 95, 95
Barbell Curls: 115, 75, 75, 75, 75
Row (m): 283, 271, 276, 263, 298 (averaging a 1:47 split, ugh, that's slow)
30 mins - stairclimber
Overhead Squats ("OHS") and Hang-Cleans are primarily about technique. The OHS is particularly demanding. You can really embarrass yourself on it (I did a couple of times today); so proceed with caution. This is not a movement conducive to rapid gains. If you can watch someone with excellent technique or have someone instruct this is best. Devour as much as you can with respect to technique. A strong OHS is indicative of a painstaking attention to detail and work ethic. Some movements (bench presses and deadlifts come to mind) reward quantity. The OHS rewards a commitment to technique.
Monday, September 7, 2009
Back Squat or Front Squat (225#/135#) X 6 +
Pull-Ups X 6 +
Bench Press @ 135# X 6
Push-Press @ 45DB or Dips @ 30# X 6
1000M = 3:31
Back Squat 225# X 5, 4, 4, 4, FS 135# X 6 X 2
Pull-Ups 6, 5, 5, 5, 4, 3
Bench Press 135
Push-Press @ 45DB X 6 X 2/Weighted Dips w/ 30# DB 6 X 4
20 minutes of easy stairclimber.
Squats, deadlifts and overhead presses are movements that nobody likes. The olympic and olympic style movements are even more reviled. Why? They are hard to do; they require tremendous amounts of concentration, you can't talk to someone while doing them. You need to focus on oxygenation, they require attention to detail and technique.
Go to a random gym. I've been a member of NYSC for 12 years and have never seen anyone do an overheard press. NEVER. I have actually seen some people do deadlifts. I see guys do partial squats frequently but rarely have I seen an individual do squats with the thighs going parallel with let alone "ass to grass." And believe me these guys don't recognize they're doing partial squats. Those are squats to them. More ranting on this; but I'll rant on this more once my three lifts get to respectable levels.
Sunday, September 6, 2009
60+ minutes of aerobic work
6 miles 46:47 (run)
5 miles 17:07 (bike)
500M (row): 1:48
As usual, running with Vibram Five Finger shoes is a challenge but "it's getting better all the time" and I'm hoping in the next month or so I can get back down to a sub 45 minute time for 6 miles. The 500M row is nice cherry on top of the oxidation workout cake. Surely a time trial for the 500M is in order the next few weeks. Dare I dream of a 1:30 time? I'll be happy with a 1:35.
Saturday, September 5, 2009
The last two days haven't allowed for workouts, so this morning I tried to "get the lead out."
Hang Cleans X 5 +
Thrusters X 5 +
Sumo Deadlift Hi-Pulls X 5
All at 115#
7 Rounds or failure
20 minutes of aerobic exercise
Made it through 4 rounds @ 115#
1000M = 3:38
20 minutes cycling, touch under 6 miles
500M = 1:48
if you can hit 7 rounds, you need to go up a significant increment (15#+). The body acclimates to static loads very quickly. Continually increasing weight, even by minute increments, battles the body's naturally complacency/resilience.
“Continuous” refers to actions which are uninterrupted: “My upstairs neighbor played his stereo continuously from 6:00 PM to 3:30 AM.” Continual actions, however, need not be uninterrupted, only repeated: “My father continually urges me to get a job.”
Wednesday, September 2, 2009
150% of BW DL X 10+
Incline Bench Press ("IBP")(Declining Balance) X 6
(Alternate between DLs and IBPs)
DL: 275# X 10, 8, 8, 8, 6
IBP: 195# X 5, 185# X 5, 175# X 5, 165 X 5, 155# X 5
This workout started at for the first time a few months ago, and I was unable to get through 185# on DLs. The improvement has been dramatic, but the continued emphasis on the DL resulted in some fatigue today. The IBPs were strong though. A full week till the next DL workout is probably in order. Continued "clean" and shoulder work can't hurt.
Hang Clean X 5 +
Thruster X 5 +
Sumo Deadlift Hi-Pulls X 5
All at 95#
500M Row + 20 mins Aerobic
500M = 1:56
20 mins stairmaster
500M = 1:45
5 miles: 17:30
Warming up with progressively higher hang cleans (start at the regular olympic bar) works pretty well for any workout. The hang cleans open up the hips, activate the lower back, traps, even the shoulders. Your mileage may vary.
Run 4+ mi
Back Squat X 10
Front Squat X 10
OHS X 10
4.5 mi: 36 mins
1000M - 3:56
Back Squat: 225# X 6
Front Squat: 135# X 8
OHS: 95# X 8
An uninspired day. The run is always tough as I'm adjusting to the Vibram Five Finger shoes. These shoes create a lot of stress on my calves as I have a tendency to overpronate. With Vibrams overpronation will result in all sorts of heel pain. I managed a 7:45mins/per mile pace for 4 miles and then jogged/walked to finish out. With conventional shoes 4 mi have been done sub 28 minutes.
Sunday, August 30, 2009
Yesterday was a rest day.
Warm-up with ascending Hang Cleans (65# X 2, 85# X 2, 105# X 2, 135# X 2)
5 X DL @ 150% or better of BW alternate with 10 Dips
Row 1000M + 10 minutes of easy aerobic work.
DL = 315#
1000M = 3:46
10 minutes stairclimber
The rest day must have helped a bunch; was not gassed from the DLs, the 1000M set was bearable, next time should have tried for 2000M at 8:00. The ascending hang cleans get the body ready and "activated" for the heavy DLs. By that logic might be more productive to warm up with ascending power cleans in the future (longer ROM). However, I find that with the hang cleans I focus much more on galvanizing the hips and fuller extension by the traps since I can't depend on my, relatively, stronger lower back.
Friday, August 28, 2009
75# Front Squat + Push Press ("Thruster") +
75# Hang Clean +
75# Sumo Deadlift Hi-Pulls
10 Rounds or 15 minutes
Row 1000M then 15 minutes of miscellaneous "aerobic" work.
The first round of "Manny" was at 95#, and then I downshifted. The thrusters require a little modification for the grip so you can transition into the push-press portion of the exercise. The Hang Cleans are especially taxing and you have to really move the hips and shrug the traps. Warming up with just a regular barbell before the Mannys (just hang cleans) helps a lot.
Not many (as a %age) really work their traps through a full Range Of Motion ("ROM") and it's very beneficial during Sumo Deadlift Hi-Pulls to go lower in weight but make sure that the bar always touches your nose or comes parallel to your mouth. Full ROM's incremental benefit to any muscle group are tremendous over standard ROMs that are coached/taught. For a rarely used muscle like the trapezius this is especially true.
Partial movements should be used to develop a weakness in a complex movement ("Rack Pulls" are often used to ameliorate weakness on the lockout portion of a deadlift) but otherwise, to this enthusiast they are a waste of time.
1000M = 4:12
11:20, 2000 strides - random eliptical machine (there must be some benefit to this, right?)
Thursday, August 27, 2009
August 27, 2009 (187#)
Ran 6 miles 47:20
Eliptical 11:20 (2000 steps, with a Tabata set from minute 4 – 7)
There has not been a dedicated aerobic day for awhile and it shows. A few weeks ago, I ran 6mi in 45:21. Yesterday’s DL-centric workout resulted in lingering soreness in the lower back which made an extended run somewhat uncomfortable; but the work got done. Plans for a post-run 2000M row were scrapped when reality set in.
Wednesday, August 26, 2009
Row 500M @ 2:00 split (Splits are always time per 500M; 500M is a “piece”)
500M = 1:43
265# DL X 10, 10, 9, 9, 8
Barbell Bench Press (“BBP”) 245# X 3, 225# X 5, 205# X 7, 185# X 6, 5
The purpose of the row is to galvanize the body since I go straight into DLs >133% X BW. I came out way too fast (first 250M at 1:35 pace) and tamping down on the back half doesn’t really take the sting out of the legs. The lack of snap in the legs caught up with me in the 3rd set of DLs.
Row 2000M, rest 4 minutes, Row 1000M, rest 3 minutes, Row 500M
2000M = 7:38
1000M = 4:06
500M = 1:46
Overhead Squats (“OHS”) 45# X 7, 65# X 7, 95# X 7
Front Squat: 95# X 10, Pull-Ups: 5
I am pleasantly surprised by the 2K rowing piece. I suspect that the deadlifts have strengthened the lower back to a point where it is very efficient transferor of leg drive power to the upper body. My pull-ups still reek.
Friday, January 16, 2009
Let's go to the videotape, shall we?
Feature movies - Superman (at least 5), Batman (7), Wonder Woman ( NONE)
Animated series- Superman (2, at least), Batman (4), not counting Superfriends, Wonder Woman (0)
Animated features - Superman (2), Batman (at least 4), Wonder Woman (1 that has yet to be released)
Live action TV series - Superman (3 at least), Batman (1), Wonder Woman (1)
Comics - Superman and Batman have supported 2 series that have never ceased publishing since the GOLDEN AGE. They've had multiple others. In the 90s I recall Bruce and Clark supporting 4 titles. The only other character to do that ever is Spider-Man. Wonder Woman doesn't have a single series that has seen continuous publication. She has never been able to support 2 series at the same time. DC has never even put that to the test. Except for a brief hiatus in the 50s. Oh, I think Wolverine is probably the next character who might be able to support 4 series. I think he's effectively supporting three since Marvel seems to release a Wolverine one shot every 3 weeks along with "Wolverine" and "Wolverine: Origins."
Great stories that everybody knows:
Superman - Man Who Has Everything, Red Son, Whatever Happened to the Man of Tomorrow?, Man for All Seasons,
Batman - DKR, Killing Joke, Death In The Family, Long Halloween, Hush really too many to name. No character's catalogue of amazing stories is in the same ballpark. DKR, KJ have been constantly in print and get special absolute editions as did Hush and LH.
Wonder Woman - There are great Wonder Woman stories out there - but it's telling that i don't see any of her definitive stories in HC, Absolute, Authoritative or Omnibus type editions. Why? The market won't support it.
HC collecting many of the great Superman covers? Check.
HC collecting many of the great Batman covers? Check.
HC collecting many of the great Wonder Woman covers? Try again.
HC collecting many of the great covers featuring DC's heroines? Check.
What does this all mean? We're told that Wonder Woman is part of DC's Trinity. Methinks the emperor has no clothes. In most cases just because you keep saying it doesn't make it so; the proof is in the pudding.
This isn't a rant about Wonder Woman not being a great character; she is. It means something that she's survived for 70 years; though I think Black Canary can claim the same thing and appeared first.
Thursday, January 15, 2009
The fundamental word for "mentioning by not mentioning" is apophasis. There are many types of apophasis and wiki has, to me, a fascinating article. I am most fond of praeterito and I get all proslepsitic on people's a$$es about Batman!
Praeterito: Drawing attention to something while pretending to pass it over - The more common name for praeterito is paralipsis.
Proslepsis: An extreme form of paralipsis in which the speaker provides great detail while feigning to pass over a topic.
Litotes: Emphasizing the magnitude of a statement by denying its opposite, e.g. "she's not an unattractive girl."
Having read all this, I wish I was smarter. Not in a wistful way, but in a wouldn't it be cool if I was as strong as Captain America way? Wouldn't it be cool if I was 10th level intelletc? Of course this leads to another ramble:
21st century Earth's entirety of knowledge constitutes a 6th level intellect (DC Universe). Brainiac 5 of the Legion of Super-Heroes has a 12th level intellect. 31st century Earth is supposed to have a 9th level intellect.
There's a great two lines in the series finale of JLU where Metron says to Luthor "only a 12th level intellect can survive crossing into the Source Wall.""well in that case, I'm overqualified!'OH SNAP. No he didn't INTERROBANG Yes, I think he did. Damn.