Zergbane's Corner

January 25 - 26, 2011

2011-01-26T23:01:00.000-05:00

January 26, 2011

Box Of Fire

3 mi - 21:36 (Precor 966i 2.5% incline)

OHS: 95# x 8, 145# x 8, 195# x 7, 155x 8

Front Squat: 195# x 4, 4, 6, 5

Goblet Squat 50# x 10 +

Box Jump 24" x 10

2 rounds (next time I try for 3)

For the record the box looks higher than 24'. I have to get a tape measure and verify. But damn, the 195# felt great. Have to nail that at least 9 times, before I can go up to 205#. However, OHS for multiple reps at 225# by June seems within reach.

January 25, 2011

6mi 44:50 (Precor 966ti)

Did not think I was going to be able to break 45, the all important marker of a 7:30 mile/8mph. I would have passed out shortly after the workout if I hadn't inhaled two bananas.

January 22 - 24, 2011

2011-01-24T22:30:00.000-05:00

January 24, 2011

3 mi - 21:24 at 2.5% incline on a Precor 966i

Big 55

Bench Press @ 95#
Goblet Squat @ 50# (Dumbbell)
Box Jump @ 18"
Wide Grip Lat Pull-Down @ "85"
Hang Power Clean @ 95#
10-9-8-7-6-5-4-3-2-1

I ran short of time at the end. So after the round of 4 reps, I finished off with one set of 6 for all the exercises. I'm pleased to announce that I was able to get through this. This is a variation on a variation. Next time, I up the BP to 115# or 135#. Generally, I took 15s of rest between each round. My chest was not stressed by the work. The HPCs were hard but I got through. I think going up to 105# is as high as I should try. Also, I defer this work out for at least a week.

The original routine has bench press, goblet squat, box jump, *deadlift* and pull-ups. My pull is quite weak, so I wouldn't even get through 10. The point is to do 5 big movements that stress major systems, so an alternate dumbbell press would be inappropriate but an overhead press would be perfect.

It's been two days since I did Jonesworthy light and I have some soreness in my lower right back. My disc slipped on my *left* side and my hamstrings have been tight, but running has been unaffected. I think the lower back soreness has more to do with the DLs and the erging than any sort of triggering of a chronic condition.

January 23, 2011 (Sunday)

3 mi - 21:36 Woodway

Row 250M on a 1:30 interval
3 rounds (50s, 51s, 49s)

Dips/Burpees 10/1, 9/2, 8/3, 7/4

The run and the rowing really sap the legs.

January 22, 2011 (Saturday)

A variation of Gymjones' "Jonesworthy".
The real deal is 115% BW for DL followed by 25 box jumps on a 24" box - 3 rounds.
I slipped a disc in October 2009 after completing a 4th set of 315# DLs. That was the last time I did DLs. I've healed enough and done enough OHSs and HPCs that I felt I could take a risk.

185# x 10 DL
10 Box Jumps 18"
3 Rounds.

Final round was 15 Box Jumps. The next time I try this. I bump up to 205# (I weigh around 175# these days) and err on the side of conservatism when picking the box.

Workouts Sept 7 - 10, 2010

2010-09-10T19:36:00.000-04:00

September 10, 2010

2 mi - 14:08 (1.0% grade TechnoGym)

Incline Bench Press: 45# x 40, 155# x 8, 255# x 1, 225# x 3, 205# x 4, 185# x 9, 135# x7

Dumbbell Bench Press: 80# x 4, 4, 3

Dumbbell Flat Bench Flye: 35# x 5, Dips - 10

September 9, 2010

6 mi - 44:31

September 8, 2010

2 mi - 13:48 (1.0% grade, TechnoGym)

OHS: 155# x 7, 165# x 7, 175# x 7, 155# x 7

Front Squat: 225# x 5, 205# x 4

September 7, 2010

2 mi - 13:29 (Woodway Eq33)

Incline Bench Press: 45# x 40, 145# x 8, 250# x 1, 225# x 5, 205# x 8, 205# x6

Dumbbell Bench Press: 80# x 4, 4, 4,

Run, Run, Run Sept 4 - 6, 2010

2010-09-06T20:01:00.000-04:00

September 6, 2010

6 mi - 44:53 (Eq33 TechnoGym 1.0% grade)

70# KB Swings x 20

September 5, 2010

5 mi - 36:29 (Eq74 LifeFitness 1.0% grade)

60# KB Swing - 50x

September 4, 2010

6 mi - 44:12 (Eq74 LifeFitness 1.0% grade)

Workout September 3, 2010

2010-09-03T13:45:00.000-04:00

September 3rd, 2010

2 mi: 13:54.5 (LifeFitness 1% grade)

OHS: 160# x 5, 175# x 4, 155# x 7, 155# x6
Front Squat: 205# x 8 (bailout target hit)

FINIS

Workouts through 9-2-2010

2010-09-02T20:32:00.000-04:00

September 2nd, 2010

1.40 mi 10:00 (Woodway Eq33)

Incline bench press: 45# x 40, 145# x 8, 245# x 2, 225# x 3, 205# x 7, 6

Dumbbell Bench Press: 70# x 8

September 1, 2010

3 mi : 20:50 (Woodway Eq 33)

88# KB Swing x 15

August 31st, 2010

2 mi - 13:47

Clean and Press: 135# x 3

FINIS

Workout August 28, 2010

2010-08-28T13:56:00.000-04:00

August 28, 2010

1.5 mile - 10:50 (Precor 1.0% grade, Eq19UnionSquare)

OHS: 165# x 3, 7, 175# x 7, 155# x 6

Front Squat: 205# x 4, 185# x 8

Stopped on the 185# x 8, that was the one-and-done challenge. I'm hungover anyway, should have set the bailout at 10x. As my OHS technique gets better I'm able to stress my quads more on them, which means there's less left in the tank for the front squat. I can live with that. The goal is OHS @ 225# x 10 for the next six months and 185# x 15 in the next 2 months.

Workout August 23 - 26, 2010

2010-08-26T20:52:00.000-04:00

August 26, 2010

20 mins stairmaster - 300 kcal

Incline Bench Press: 45 x 40, 145# x 8, 245# x 2, 225# x 3, 205# x 5, 195# x 7, 135# x7
Dumbbell Bench Press: 70# x 4, 4, 3, 4, 5

August 24, 2010

2 mi - 14:30 (TechnoGym 1.0% grade)
Clean and Press - 135# x 6, 115# x 5, 105# x 5, 95# x 6, 6

August 23, 2010
2 mi - 14:20 (TechnoGym 1.0% grade)

OHS: 155# x 7, 165# x 7, 155# x 6, 155# x 6
Front Squat: 205# x 4, 185# x 4, 4, 135# x 8

Workout August 22, 2010

2010-08-22T19:07:00.000-04:00

August 22, 2010

3 mi - 20:40 (Eq 33 1.0% grade, TechnoGym)

Incline Bench Press: 145# x 8, 235# x 3, 205# x 4, 185# x 8, 135# x 8
Dumbbell Bench Press: 65# x 6, 6, 4, 4, 5

Meh!

Workout August 19, 2010

2010-08-20T08:28:00.000-04:00

August 19, 2010

4 mi - 29:40 (Eq33 1.0% grade, TechnoGym)

Hang Power Clean & Press: 135# x 4, 115# x 5, 95# x 6, 5, 6

KB Snatch 40# x 6 (each side)

KB Swing 40# x 50

FINIS

Workout August 18, 2010

2010-08-18T20:19:00.000-04:00

August 18, 2010

2 mi - 14:10, 2.42 mi 20:00 (Woodway Eq33)

Incline Bench Press: 45# x 30, 145# x 8, 235# x 3, 205# x 4, 185# x 6, 135# x 8

Dumbbell Bench Press: 60# x 6, 6, 5, 5, 6

Was almost able to get a 4th repetition on the set of 235# IBPs, but alas I didn't. I want to hurry up and get to 10x so I can switch back to flat bench presses.

FINIS

Workout August 17, 2010

2010-08-17T19:46:00.000-04:00

August 17, 2010

1 mi 7:05 (Woodway Eq33), 5 minute cool-down. No juice for the legs.

OHS: 155# 7, 5, 175# x 3, 135# x 8

Front Squat: 205# x 6, 5, 185# x 7, 135# x 12

So Ariana the hot trainer accosted me in the gym today. She is a former, per her recounting, Soviet bloc sprinter with an eight year old girl. Yikes.

Giorgio, one of the managers complimented me on my push-jerk technique for getting the weights overhead for the OHS. Hahaha, push-jerk technique.

Workout Aug 15 - Aug 16

2010-08-17T15:47:00.000-04:00

August 16, 2010

6 mi - 46: 19 (Woodway Eq 33) 14:00 for 1st two miles, probably came out too hard

88# KB Swing x 20

August 15, 2010

3 mi - 22:09 (Precor 1.0% grade Eq74)

Hang Power Clean and Press: 135# x 4, 155# x 5, 95# x 5, 5, 5

Sumo Deadlift Hi-Pull 105# x 5 +

Machine Cable Row x 6

2 Sets

Workout August 12 - 14, 2010

2010-08-14T17:49:00.000-04:00

August 14, 2010

2 miles - 14:13

Incline Bench Press: 45# x 25, 145# x 8, 235# x 3, 205# x 4, 185# x 5, 135# x 8

Dumbbell Bench Press: 60# x 6, 5, 4, 3, 3,

Dips: 6, 6, 6, 5, 10

August 13, 2010

7 mi - 54:12 (TechnoGym)

August 12, 2010

6 mi: 44:48 (TechnoGym 1.0% grade)

88# KB Swing x 25

Workout August 8, 2010

2010-08-09T08:50:00.000-04:00

August 8, 2010

This birthday week has dragged on in a good way. The staying out late means that there's not enough gas (or will) to do the longer runs that should be a staple of the weekends. On the lifting end, I wasn't going to break any personal bests as today's workout proved.

2 mi : 13:53 (Woodway Eq33), 2.5 mi 18:35

OHS: 155# x 7, 5, 6, 7

Front Squat: 205# x 4, 185# x 4, 5, 6, 135# x 12

Generally speaking about a minute's recovery between sets, the final set of front squats is done with 30s recovery period, functioning like a low level burnout set.

Workouts Aug 5 - 7

2010-08-08T12:59:00.000-04:00

August 7, 2010

2 mi - 13:43 (Woodway). Tougher than I thought. But made it through. Then on to the weight work

Incline Bench Press - 145# x 10, 235# x 3, 205# x 4, 185# x 6, 155# x 9

Dips - 3 sets (7, 8, 8), 30s rest between each set

Incline Dumbbell Flye + Piston Press - 35# x 7 (1 set only)

August 6, 2010

6 mi 44:42 1.0% incline (LifeFitness treadmill, EqBrooklynHeights)

88# KB Swing - 20x

I cannot tell you how easy those machines are.

The Eq is at 194 Joralemon St. I grab the 2,3 from Borough Hall to Clark St and I got lunch with a buddy at

Brooklyn Heights Wine Bar

The food was good and my friend and I polished off a couple of Brooklyn Lagers and, ahem, two bottles of the Brut Rose, Albrecht NV (Alsace) sparkling wine.

Workout August 4, 2010

2010-08-04T15:22:00.000-04:00

August 4, 2010

Trying a different tack today. Most treadmills aren't built for guys who run "heavy" at speeds in excess of 8.0 mph and weigh more than 175#. Most of those guys run outside. The way to get around that is to try running on an incline. The impact of footfall is less and you, obviously, can't sustain the same speeds. Now, if you're running on a Woodway, you can run flat pretty easily. Woodways are heavy duty and often used by professional sports teams for cross-training. However, Woodways are hardly common. Regular treadmills made by Precor, LifeFitness or TechnoGym can do a great job of conditioning you without wearing out their shock absorbers if you run on incline.

At this point I'm 180#. Today we tried the experiment:

4 miles (30:44 1% incline), 4.26 mi - 34 mins

I wasn't struggling at the end, but had tailed off to below 7.5 mph. Running on an incline burns more calories, works the upper leg muscles more and has less impact on your knees than flat running. Hmm.

FINIS

Workout 8-2-2010

2010-08-03T13:17:00.000-04:00

August 2nd, 2010

6 mi - 44:50 (Woodway Eq 33)

88# Kettlebell Swing x 20

The hottest trainer, her name is . . . like hell I'm blogging that, we'll call her Aryana gave me a thumbs up after I finished my run or maybe it was during the run. She gave me the thumbs up the other day after I did a set of incline bench presses of 235# (heart flutters).

After I was done with the run, I cycle through a few songs on the Nano and then walked over to the floor where the kettlebells are kept. I think I nearly herniated after grabbing the 40 kg KB. The goal is to rest/recover for about 5 minutes and then finish the day with 20 swings of the heavy bell.

And, coincidentally, Aryana and two other trainers were strategically positioned such that, if she wanted, she could get a view. Great motivation.

Workouts Aug 1, 2010

2010-08-01T16:34:00.000-04:00

RUN

The Upper Loop in Central Park. It's asserted that it's 5.1 miles, and I'm not sure if I ran the exact route, but if I did, I ran this:

Upper Loop - Central Park NYC

5.1 miles - 38:30 ( 7:33 per mile). Given that there's lots of hills, I think I may have run less (as in something a little less than the UpperLoop), certainly I felt fast but it's been years since I ran outdoors. This was a first long outdoor run with my Vibrams and I was wearing my Oakley Thump Pro sunglasses. Both performed well; well the Oakleys did. I have some blisters on my feet but nothing I haven't dealt with before. All of the thousands of miles of treadmill running has made me decent on flats, downhills are for recovery and I think the OHS work partially offsets the weakness on uphills.

I do know that the uphills were attacked better than in the past. However, it worked out, I knew i use to run this route in 42 - 45 mins in the early 2000s, so there's been vast improvement. I will try to make this weekly and the outside temperature was mid 70s and overcast, pretty ideal for a first-time run.

I basically did nothing on July 31,2010 except listen to Best Coast's "Crazy For You" and tried to do 100 push-ups within the timeframe of "I Want To" on the aforementioned album. I got to 98 before collapsing. I know when I was in my early 20s I could do 300+ in a session with the initial set being 120 + or - 10 for miscounting.

I probably weigh just around 180# right now. If I can get down to 170# I think I can start doing some rec races but nothing more than 5K.

Catch-Up Through 7-29-2010

2010-07-30T11:25:00.005-04:00

July 29, 2010

3 miles - 19:43 (Eq92Brdway)

OHS - 155# x 7, 160# x 6, 165# 6, 155# x 6

Front Squat - 205# x 7, 185# x 6, 6, 135# x 12

I completely chickened out of an attempt at 180#. I'm just never confident about my ability to push-jerk the weight overhead. The OHS is a very tricky exercise that really requires that your entire body be "up" to get top flight performances. I hit 175# x 10 the previous OHS workout, so was very surprised that 155# as a warm-up was difficult. As always, for me, the shoulder girdle was the weak link. Of course, since, in most gyms in NYC (like NYSC or Equinox) the OHS is actually an exotic exercise, I get lots of compliments for doing a load < bodyweight (180#) from trainers.

http://www.fitnessintuition.com/images/peter_snell.pdf

Read the above .pdf on the train before getting into the workout. Lots of things to process and I'll detail them in a stream of consciousness way:

Snell kept a training log; but, like me wouldn't write down all the workouts because, frankly some of them were too depressing to note. I loved that. One of the few things an Olympian/WR holder will have in common with me.
The interview is wide-ranging and is a conversation. The interviewer (Richard Englehart) doesn't just ask questions but actively participates and is a good runner (not Int'l class, but very, very, good).
It's pretty clear there's not even a an idea of what improves performance.
VO2max is not the holy grail. Snell mentioned that his VO2max didn't change in between '65 an '74. But in '65 he could run a 4 minute (or better) mile. No way he could have done that in '74. The difference? Muscle fibres.
3 types of muscle fibres - slow twitch, 2a and 2x (fast twitch)
2a fibres are recruited by moderate intensity; but 2x require heavy intensity. Translation, highly anaerobic activity where you're left gasping for breath; so hard interval training or intense weightlifting.
Confirmation bias exists everywhere, it's actually all pervasive.
Snell critiques U.S. methods for being so blinkered that they fall back on "the opponents are genetically superior" if Americans don't win. In other words, the U.S. athletic thinking is that "our methods are perfect, failure to produce top results is a condemnation of the talent not of the training." He clearly thinks this is bullshit. He's right.
Snell thinks that top flight talents like Alan Webb should have skipped college. I'm inclined to agree. College athletics is about a lot of things but the focus is always: win now. The focus is never ensuring the long term health of the "student-athlete" career.

I'm just going to quote a passage that speaks to how moderate (NOT low) intensity training can/should improve high intensity performance:

"So, the way that slow running makes you fast is because if you’re doing a moderate pace – and by moderate pace I’m – my experience is 7 minutes a mile or faster, not slow plodding. You have to be moderate, at least. And you run for a sufficient duration, where if you run long enough, eventually the fibers that are being recruited to handle that pace will become depleted of their glycogen stores, and they can’t continue to contract. So other fibers are recruited to take up the slack, to be able to continue the effort. And so – and we have some evidence of this. It wasn’t done with running, it was actually done in cycling. But eventually you get to these type 2 fibers if you run long enough.

And so, if you say, okay, I’m only a middle distance runner, therefore I’m only going to run 6 miles, then you don’t get much of a training effect at all. But if you go out as far as, say, the 20 miles occasionally that we did, then you’re really getting in and using those fibers."

July 28, 2010

7 miles - 50:33 (7:14.3 mins/mile)

The LifeFitness machines are ridiculously easy to run on. Running 5 miles on a Woodway at 7:30 per mile is much more taxing. I can see that the marginal benefit of running on treadmills is getting lower and lower. Switching to outdoor running 2x a week is going to be the way to go. At least I that gives me an excuse to pop for some cool Oakleys. I like this one:

Oakley Half Jacket

or this

Oakley Thump Pro

The half jacket is favored by most runners. I'm not a runner per se, just a guy who uses running to keep the triglycerides low.

FINIS

Workout July 27, 2010

2010-07-27T14:17:00.000-04:00

July 27, 2010

Starcraft 2 premiered today. Nothing else seems important. Work got done today, but blaargh.

6 mi - 44:38 (Continental Plaza)

Workout 7-26-2010

2010-07-26T21:28:00.000-04:00

July 26, 2010

2 mi - 13:30, 2.77 mi 20:03 (Precor Eq33)

Incline Press: 135# x 8, 235# x 3, 205# x 5, 185# x 7, 135# x 9 (1 minute rest max between sets)

Dips 3 x 6 (30 Mississippi count between sets)

Dumbbell Flye + Piston Press 35# x 6 (One set only)

I'm going to switch to flat bench presses as my main chest movement once I hit 235# x 10 on the incline bench.

Catch-Up through July 25, 2010

2010-07-25T12:36:00.002-04:00

July 25, 2010

2 mi - 13:50 (Precor Fitness) Eq74

OHS: 155# x 7, 175# x 10, 155# x 7, 135# x 9

Front Squat - 225# x 3, 205# x 4, 185# x 5, 135# x 10

The key to the OHS from a power rack is to start feeling your way into a push-jerk motion so as to get the weight overhead. The execution of the push-jerk is the only way to get weights overhead as they'll be considerably higher weights than the individual is capable of pressing, especially from behind-the-neck.

July 24, 2010

7 mi : 54:12 (Woodway Eq 33)

Sometimes you just need to run for a long time. It's a good way to sweat out any toxins and excess water.

July 23, 2010

3 mi - 21:19, 3.75 mi - 30 mins
IBP - 135x 10, 225# x 5*

*Sometimes you set a one-and-done goal. If you can do that weight for those many reps, you're done. Next time I do IBP the one-and-done will be 235# x 5.

Catch-Up 7-21-2010

2010-07-21T21:46:00.000-04:00

July 21, 2010

2 mi - 13:47

2.52 mi - 20 mins (Woodway 33)

OHS - 155# x 7, 165# x 10, 135# x 7, 8

Front Squat - 225# x 2, 205# x 5, 185# x 5, 135# x 10 (no rest between 185# and 135# set)

I have to start learning how to jerk the weight overhead. Jump squatting and activating the shoulders causes some anxiety and beyond 165# I'm not confident I can get the weight cleared. As it were, on the 2nd set of OHS, the 165# had to be "eased" onto the floor.

July 20, 2010

6 mi - 44:28 (Woodway 33) (that's a PR on 6 hours of sleep too!)

20 Kettlebell Swings - 40Kg

July 19, 2010

2.75 mi 20 mins (Woodway 33)

Incline Bench Press - 135# x 8, 225# x 3, 185# x 7, 185# x 5, 135# 9

Close Grip Bench Press - 145# 3, 5

Workout 7-18-2010

2010-07-18T21:20:00.001-04:00

1.25 mi - 8:47 (Woodway EqxPk)

Not allowed to crank up the speeds above 8.6 mph on the TechnoGym treadmills anymore. I guess at my weight it's too much wear and tear. I might languish from boredom, but I wonder if I can do 8 mph for an hour. Hmm.

OHS - 165# 8, 5

Front Squat - 205x 5, 5, 185# x 8, no rest 135# x 10

In general I'll rest for 45 sec to 1:30 between each set.

Traps still hurt from Friday's pull-centric workout. Not sure what happened to my OHS. A few weeks ago I hit 185# x 8. I think I tweaked my lower, left back and that's made my shoulders and the shoulder girdle area less able to stabilize the weight overhead. Fingers crossed. I hit 205# x 10; I jump to 225#.

Catch-up 7-17-2010

2010-07-18T11:23:00.000-04:00

7-17-2010

6 mi (Woodway) : 44:44, personal best on a woodway

7-16-2010

3 mi (Woodway): 20:44 (74th and 2nd, Equinox)

Clean and Press - 135# x 3, 115#x 6, 95# x 6, 7, 8

Sumo DL Hi-Pulls 95# x 5, 6, 7, 7, 10

7-11-2010

2 mi - 14:05 (TechnoGym)

OHS 165 X 6, 6, 135# x 7, 7

Front Squat 185 x 8, 6

Workout 6-19-2010

2010-06-19T12:22:00.000-04:00

June 19, 2010

2.85 mi - 20 mins

3.75 mi 30 mins

OHS - 155# x 7, 185#x 8, 165# x 8, 135# x 7

Front Squat - nothing left in the tank

8 minutes stairclimber - 100 kcal

FINIS

Workout 6-16 to 6-18-2010

2010-06-18T23:13:00.000-04:00

June 18

4.5 miles - 33:40 (Technogym)

June 17

OHP: 105x 8, 155# x 2, 125# x 7, 105# x 5, 95# x 8

Clean and Press - 16 kg kettlebells X 5 X 3

June 16

6 miles: 43:52 (Pavilion)

Workout 6-15-2010

2010-06-16T12:57:00.000-04:00

2 mi: 13:08 (LifeFitness)

Incline Bench Press: 135# x 10, 185x 5, 235# x 3, 185#x 9, 135# x 9

Dumbbell Flyes + Piston Press: 35# x 5 x 3

Shorter workouts should stress intensity, minimal rest between sets and palpable soreness. The best way to do that with large muscle groups is high repetitions or high set counts.

Workouts 6-13 to 6-14-2010

2010-06-15T08:20:00.000-04:00

June 14

2.72 mi : 20 mins (LifeFitness treadmill)

OHP - 105# x 8, 145# x 5, 135# x 2, 115# x 5, 95# x 8

Clean & Press 5x each side, 16 kg kettlebells (3 sets)

June 13

2 miles: 14:31

OHS: 155 x 8, 195# x 3, 175# x 7, 155# x 6

Front Squat: 205# 4, 3, 5, 3

Workout 5-31-2010

2010-05-31T16:46:00.000-04:00

Weight check-in this morning - 191.8#

5 miles - 38:24

KB workout with 35#

25 V-ups

50 KB Snatches (25 on each arm)

25 KB Swings

5 Burpees

20 Clean and "Push Press"

Workout 5-29-2010

2010-05-30T01:16:00.000-04:00

2.77 mi - 20:05 (LifeFitness)

OHS: 145# x 7, 185# x 6, 4, 155# x 7
Front Squat: 185# x 4, 4, 5, 7

The OHS is progressing very well and the idea of doing 225# OHS by the end of 2010 is not implausible. However, I have to bring my OHP up considerably to really contemplate that poundage. At what does one start doing back squats, if you can do an excess of you BW on the OHS and Front Squat for 10+ repetitions.

To be continued!

Workout 5-25-2010

2010-05-25T22:17:00.000-04:00

Leg-Centric

2 miles - 14:12

The following sets are done with 60 - 75 seconds rest between sets.

OHS - 145# x 8, 165# x 7, 165# x 4, 175# x 4

Front Squat - 175# x 7, 6, 5, 5

I estimate my average bodyweight around 185# and 10+ reps of 185# on the OHS does not seem so far away, maybe even doable by the beginning of August. Of course the Crossfit "gold" standard is BW x 15 reps. We'll see.

Workout 5-22-2010

2010-05-22T14:54:00.000-04:00

2 mi - 13:06, 2.71 mi 20:00 (LifeFitness)

Overhead Press - 95# x 8, 145# x 4, 125# x 5, 105# x 4, 95# x 6
36#KB
15 V-Ups
10 snatches on each side
20 KB Swings
5 clean and push-press (each side)
5 Burpees (lame style)

finis

Workout 5-21-2010

2010-05-21T20:08:00.000-04:00

After a few days of not working out and eating not so well the best way to galvanize the body is to do a leg centered workout. A run, and lots of squats will activate the whole body than any other type of weight-bearing exercise.

2 miles - 14:21 (Woodway - a real treadmill)
Overhead Squat 155#x 6, 8, 10, 4
Front Squat 175# 6, 5; 155# x 8, 7

FINIS

Workout 5-17-2010

2010-05-18T08:55:00.000-04:00

Sometimes you just need to get in an out of the gym; and I'm operating on 6 hours of sleep.Consider this my version of a quick leg-centric workout.

Run 2 miles

Overhead Squat 4 sets

Front Squat 4 sets

One minute rest between each set - maximum

2 miles - 12:52 (the LifeFitness treadmills are a joke, have no relation to actual "groundspeed")

Overhead Squat - 145# x 6, 155# x 5, 6, 7

Front Squat - 175# x 5, 5; 155# x 7, 7

The front squat is the easiest squat technique to learn well. It's the technique most geared towards getting thighs, at least, parallel to the floor or even deeper. The lower you go the more your quads get worked and as an added bonus you're calves get more involved.

Getting an adequate technique on the OHS, let alone mastering it is a personal journey.

Catch-Up through 1-24-2010

2010-01-24T18:49:00.000-05:00

January 24, 2010

12 mins 1.73 mi

OHP @ 125# (9, 5, 4, 3, 3) +

Seated Rows @ 110# x 8

5 Rounds

Lateral Raises 15# x 4 x 8

The overhead press is finally coming to. A 125# OHP for about 10 reps, can be used to estimate a 1 RM of about 160#, still below my bodyweight but not impossible far way. I think the next session I step-up to OHP @ 135#.

January 23, 2010

12 mins 1.62 mi (Woodway)

IBP 135# x 10, 215# x 5, 4, 205# 5, 4 +

Lateral Pull-Downs 110# x 10

5 Rounds

OHS

135# x 6, 8, 7

145# x 7

An all around nice workout. The long-standing goal is 225# x 10 for the IBP before switching to a regular flat-bench press centric chest workout. The OHS technique is getting better. I'm projecting that by the end of 2010, I'll be doing the OHS @ 185# (BW) for 8 - 12 reps.

The chest-centric goal is 315# for 6+ reps on the flat bench. That's, relatively, a long shot. Stay tuned.

Rehab Workout Catch-up 1-10 to 1-12-2010

2010-01-12T22:04:00.000-05:00

January 12, 2010

1.7 mi 12 minutes (7:03.5 mins/mi)

OHP 125# x 8, 4, 115# 4, 5, 95# x 7

KTE 4,

Thrusters:

115# 3, 4, 4, 135# x 4

finis

January 11, 2010

4 miles 30;00 (7:30 mins/mi)

10 Dips

20 OHS w/ 10# medicine

20 Goblet Squat @ 50#

30 Push-Ups

finis

January 10, 2009

Incline Bench Press + 135# x 10, 205# x 7, 3, 185# 4, 5

Lateral Pull-Downs @ 110# x 10

5 Rounds

OHS 95 x 8, 105 x 7, 115 x 7, 125# x 8

finis

Rehab Workout 1-4-2010

2010-01-04T22:57:00.000-05:00

Run 3 mi (22.37)

This is a quickie workout

"Crazy 8s"

8 x KTE +

16 x OHS @ 10# medicine ball +

24 x Goblet Squat @ 50# +

32 x Push-ups (regular) +

40 x Crunches

No rest

Rehab Workout 1-3-2010

2010-01-03T18:38:00.001-05:00

3 mi 23:30

OHS @ 95# + (7, 7, 7, 10)

KTE + (4, 4, 4, 3)

Man-Makers @ 35# + (5, 4, 2, 2)

Push-Press @ 35 (7, 7, 7, 7)

Rest 45 - 60 seconds

Row 500M + (1:49.9, 1:53.6)

Rest 1 minute

2 Rounds (Drag Factor - 166)

The Overhead Squats were good and as all around exercises they're hard to beat. The constant tension on the trunk and arms is great. The stud standard is BW x 15. I'm not sure I can OHP 185#. My recommendation to anyone, don't OHS any weight you can OHP at least 8 times. You want to be able to handle the weight properly so that getting in and out of position doesn't lead to strains or pulls.

Rehab Workout 1-2-2010

2010-01-03T02:05:00.000-05:00

2.64 mi 20:00, 3 mi - 23:30

Thrusters 115# 6, 5, 5, 4, 4

KTE 4, 4, 3, 3, 3

1 minute rest between each round

(Clean from a hang position at the beginning of each into the thrusters)

Close-Grip Bench Press 145# 9, 7, 6, 6, 6

Lateral Pull-Downs 110# x 8, 8, 7, 7, 9

45 sec - 1 minute rest between rounds

Rehab Workout 1-1-2010

2010-01-01T21:45:00.000-05:00

12:01 - 1.68 mi (run)

OHP @ 115# (10, 4, 5, 4, 4)

Front Squat @ 135# x 7, 6, 6, 115# x 6, 7

Lateral Raise 15# x 10, 8, 8, 10, 8

KTE 4, 4, 4, 5

KTE = knees to elbows, you hang on a bar as if doing a pull-up and through a combination of rotation of your hips and contraction of abdominals bring the Knees To Elbows. YouTube it. It's hard and requires some upper body strength to be stable enough to isolate your trunk. They are fun though, and the stronger you get the more slowly you can do the movement, with even a, gasp, pause at the top.

Nothing left in the tank at this point. I have to really focus on raising my anaerobic threshold this quarter. I'll be doing something much more long-form tomorrow.

Rehab Workout 12-28-2009

2009-12-28T20:45:00.000-05:00

10 minute run (1.34 mi)

10 minute recumbent bike (2.92 mi)

2 x 20 Goblet Squat @ 50#

Pull-up Ladder 1 - 6 (1, 2, 3, 2, 2, 3)

Hyperextensions 6 x 6

2 x 10 @ 135# Bench Press

2 x 10 @ 95# Lateral Pull Downs

~200# Bench Press x 10(225# x9, 215 x 2, 200# x 6, 175 x 6, 6)

~115# Lateral Pull Downs x 10 (8 x 5)

~50# Goblet Squat x 15 or Front Squat @ 135# x 10

30 sec rest

5 Rounds

KTE x 5 - 10 (whatever you can do, I did 4 apiece)

Machine or Dumbbell Flyes x 8 - 10

4 rounds

FINIS

Rehab Workout 12-27-2009

2009-12-27T14:13:00.000-05:00

I saw a guy in the gym doing 65# hammer curls while standing. Umm, he may have used momentum a little bit, but nothing dramatic. Very impressive. Onto what I did.

Treadmill 20 mins/2.33 mi

Recumbent bike: 5 mins: 1.70 mi

Front Squat/Push-Press ("Thrusters") @ 95# 5 Sets+

1 minute rest (5, 10, 7, 10, 5)

Close Grip Bench Press @ 135#+ (9, 7, 6, 6)

Sumo Deadlift High-Pulls @ 95# (5, 7, 7) 115# x 5

1 minute rest (4 rounds)

The workout feels harder than it actually reads and compared to what the blokes at Crossfit are doing it's pretty easy. Oof. Baby steps.

Rehab Workout 12-26-2009

2009-12-27T10:51:00.000-05:00

2010 is my year, baby. Time to get fit and fat free. The herniated L5S1disc is mostly recovered but their is still attendant sciatica which I can kick. A microdisktectomy is definitely in the future as long as my ex-CFO can sort out COBRA . On to the regimen.

20 minute Woodway Run (2.4 mi)

Alternate Dumbbell Curls +

Overhead Presses +

Rest 1 minute

Incline Alternate Dumbbell Curls +

Lateral Raises +

Rest 1 Minute

ADCs (60# 8, 4, 3, 2, 2) (70# X 7)

OHP (115# X 7, 5, 3, 105# X 6, 3) (n/a)

IADC (35# 5, 5, 7, 5, 5) (50# x 10)

LR (15# 7, 7, 8, 10, 9) (20# x 10)

I'm pretty sure that in 1999 I was stronger on every single exercise I did, with the exception of the OHP which I only started doing in 2009. To this day I've never seen anyone else in a NYSC do an OHP. I rarely see deadlifts or any sort of cleans. I've put what I recall my 1999 #s in red font. My shoulders have always been the red headed stepchild of my upper body. That changes in '10.

Rehab Workout 11-08-2009

2009-11-08T20:47:00.000-05:00

November 8, 2009

10 minutes recumbent bike - 2.95 mi

Alternate Dumbbell Curls ~ 5 reps
Close Grip Bench Presses
5 Rounds

ADC @ 55# 5, 5, 5, 6, 5
CGBP - 155# 6, 6, 7, 6, 5

FINIS

Rehab Workout 11-07-2009

2009-11-07T22:36:00.000-05:00

November 7, 2009

Row 2000M
10 minutes recumbent bike

IBP (3 - 7 reps) +
T-Bar Rows
5 Rounds

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
Finis

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.

Rehab Workout 11-06-2009

2009-11-06T18:02:00.000-05:00

November 6, 2009

Row 3000M (Drag factor - 138)

20 mins recumbent bike

Done.

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.

Rehab Workout 11-05-2009

2009-11-06T16:15:00.000-05:00

November 5, 2009

Row 1000M

1:00 Row +
1:00 Rest
5 Rounds

Alternate Dumbbell Curls 50# +
Overhead Tricep Presses
5 Rounds

T-Bar Rows +
Close Grip Bench Presses
4 Rounds

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

Rehab Workout 11-04-2009

2009-11-04T19:48:00.000-05:00

November 4, 2009

Row 500M +

1:00 rest

4 - 5 Rounds

10 minutes recumbent biking

OHP (4 - 10) +

Weighted Pull-Ups

Row: 1:53.3, 1:46.8, 1:48.9, 1:49.3 (Drag Factor - 150)

Bike: 2.97 mi

OHP: 95# x 8, 135# x 2 (Stopped)

I was surprised by how weak I was on the OHP. I wouldn't have suspected such weakness. I can only offer that yesterdays good work in the IBP may have "pre-exhausted" the delts and that was compounded by the 500M intervals on the erg, which was at a decent drag factor. Who knows. More rest for OHP related workouts going forward.

Rehab Workout 11-03-2009

2009-11-03T15:39:00.000-05:00

November 3, 2009

Row 3000M

10 minutes recumbent bike

IBP (4 - 8 reps) +

Lateral Pull-Downs

5 Rounds

Weighted Dips +

T-Bar Rows

3 Rounds

Row - 1,500M 5:40 (pussied out on finishing the 3000M, 1:53.3/500m)

Bike - 2.85mi

IBP - 155# x 8, 205# 5,5,5, 185# x 7

LPD - 100 x 10, 8, 8, 150# x 5, 100# x 8

WDips 55# - 5, 5,5

T-Bar Row 70# 6, LPD 100# x 10, 130# x 7

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.

Rehab Workout 11-01-2009

2009-11-01T18:07:00.000-05:00

November 1, 2009

500M row +

1 minute rest

2 Rounds

10 minutes recumbent bike (auto-pilot program)

OHP (4 - 7 reps) +

Weighted Pull-Ups

5 Rounds (1 minute rest between rounds)

Machine Military Press +

T-Bar Rows

5 Rounds ( 45 sec - 1 minute rest between rounds)

Row (1:48.9, 1:45.3)

Recumbent bike: 2.8

OHP: 95# x 8, 135# x 4, 2, 2, 115# x 6

WPU: 15# x 6, 4, 3, 3, 3

MMP: 90# x 8, 110# x 7, 7, 8, 120# x 7

TBR: 80# x 3, 55# x 5, 5, 5, 6

I thing going forward I'll substitute the 1 minute row/1 minute rest with the 500M row/1 minute rest, but not 2 rounds, 4 - 5. Doing that probably builds up stamina more. Epidural shot for the L5S1 tomorrow. I still walk with a limp due to weakness in the left calf/ankle. I was surprised by the lack of improvement on the 1st set of 135# on the OHP. Hopefully next OHP session I can hit 5 reps on the 1st set. One rep impovement on 135# doesn't seem like a lot to ask for, given my shoulders are pretty weak, relatively speaking.

October 31, 2009 - Rest day.

Rehab Workout 10-30-2009

2009-10-30T16:10:00.000-04:00

October 30, 2009

10,000M Row

10 minutes recumbent biking

Row: 41:48.9 (2:05.5/500M split)

Bike: 2.75 mi

The first 6,000 was in 25:00, so my final 4K was better than the previous 10K row's back 4K. But still 8 seconds slower overall which isn't a big deal, especially considering that I tend to perform better in the afternoons. Today was a morning session (10:00am). Have to mix up pieces more within the 10K. Today I experimented with go slow for 250M then 1 minute 250M piece; but that was resulting in being too winded on the slower 250M. I have to read up on how good rowers attack 10Ks.

Rehab Workout 10-29-2009

2009-10-29T19:24:00.000-04:00

October 29, 2009

1 minute row +

1 minute rest

5 Rounds

20 minutes recumbent biking (5.8 mi)

Alternate Dumbbell Curls +

Close Grip Bench Presses

5 Rounds

Weighted Pull-Ups

Close Grip Push-Ups

2 Rounds - too spent to do more :)

Row (meters): 306, 288, 293, 293, 295 (avg split 1:41.7/500m)

Curls: 45# x 5, 5, 5, 5, 7 (in the early 2000s I did 70# for 6 reps, goddamn!)

CGBP: 135# 7, 7, 7, 7, 8

Pull-Ups - 15# x 3, 3

CGPushUps - 15, 15

My previous best 1 minute on/off rowing workout resulted in a 291m avg (Sept 13, '09). Note that I did that a month ago without a herniated disc. I can't push off my left calf, not with any conviction. Everything else was pretty weak. Back in my younger days (cue the Pearl Jam), curls were a point of pride with me. Don't all young men who workout obsess over the biceps? I know I did.

Rehab Workout 10-28-2009

2009-10-29T09:59:00.001-04:00

October 28, 2009

5000M Row (19:50.8; 1:59.1/500M) (Drag Factor - 118)

IBP - 4 - 7 reps +

LPD - 8 - 10 reps

5 Rounds

Weighted Dips +

T-Bar Rows

3 Rounds

IBP - 135# x 10, 205# x 3, 2, 185# x 7, 135# x 12

LPD - 100# x 10, 10, 120# x 8, 160# x 3, 130 x 7

Weighted Dips (55#) - 4, 5, 3

T-Bar: 70# x 5 x 3

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.

Rehab Workout 10-27-2009

2009-10-27T20:56:00.002-04:00

October 27, 2009

Row 3000M (11:38.3; 1:56.4/500m)

10 minutes recumbent bike (2.34 mi)

OHP +

Machine Pull-Downs (narrow grip)

5 Rounds

OHP 95# x 8, 135# x 4, 3, 3, 115# x 5

MPD 50# x 10, 70# x 10, 100# x 8, 7, 120# 7

The ergs at the NYSC on 91st and 3rd Ave desperately need some maintenance. The damper setting was on 10 and the drag factor was 85. I would have expected the drag factor to be at least 170. Given the amount of rowing work done the past week, I thought to improve more than 6 seconds. Next week, I'll try another 3K piece at the 76th Street (between 2nd and 1st Ave) ergs.

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.

Rehab Workout 10-25-2009

2009-10-25T19:01:00.001-04:00

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.

Rehab Workout 10-24-2009

2009-10-25T00:29:00.000-04:00

October 24, 2009

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 (???) +
Lateral Pull-Downs
5 Rounds

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.

Rehab Workout 10-23-2009

2009-10-23T14:39:00.001-04:00

October 23, 2009

1000M - 3:32.9 (1:46.5/500m)

OHP ??? +

T-Bar Rows

5 Rounds

OHP (45# x 8, 95# x 6, 115# x 6, 135# x 4, 115# x 4)

T-Bar Rows #65 (5, 6, 6, 7, 7)

I probably shouldn't be doing OHPs but I can only do so much chest work. On Sunday, I might actually do some bench presses.

Rehab Workout 10-22-2009

2009-10-22T14:00:00.001-04:00

October 22, 2009

10,000M Row : 42:39.4

The first 6,000M went in 25:00, which was a better split than this past Monday (Oct 20). Epidural in my back for the diagnosed bulging L5S1 disc. L = Lumbar, S = Sacrum. Where's my coccyx?

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?

Rehab Workout 10-21-2009

2009-10-21T14:05:00.001-04:00

October 21, 2009

3000M Row : 11:45.2 (1:57.5/500m split)

Rest a couple of minutes

1000M Row: 4:04.8

Weighted Dips @ 55# + (7,6,7,7,8)

T-Bar Rows @ 50# (6, 6, 7, 7, 8)

5 Rounds

Definitely time to go up on the weighted dips. Until I get some proper guidance on physical therapy on the herniated disc front, I won't go significantly heavier with "pull" related work except pull-ups.

Catch-Up through 10-20-2009

2009-10-20T21:45:00.001-04:00

October 20, 2009

6000M row 25:20.4 (2:06.7 mins/500m split)

1 minute row +

1 minute rest

5 Rounds (269m, 276m, 272m, 268m, 297m; average 276)

Weighted Pull-Ups #15 (6, 4, 3)

Weighted Push-Ups 10#, 25#, 45# (10, 10, 10)

3 Rounds

I have a herniated disc and that means that I can't push off my left leg with a lot of conviction. Impingement of the disc on the sciatic nerve doesn't allow me to fire the muscle strongly enough. Did I mention that I walk with a limp? Prednisone had done wonders. Tomorrow, the D.O. will take a look at my MRI files and make a prognosis.I see a lot of steady-state rowing and lots of dips and pull-ups ad infinitum. I can't really put any weight on the legs. DLs might be permanently out, squats will have to be done at high reps.

October 19, 2009

1000M Row (3:48)

Weighted Pull-Ups 15# + (4, 4, 2)

Weighted Dips 50# (8, 8, 7)

3 Rounds

Sat in the steam room at the NYSC on 91st and 3rd Ave. Then I swam 4 laps in the 15 yard pool.

October 18, 2009

500M Row (1:47.8)

Weighted Pull-Ups 15# + (5, 4, 4, 3, 2)

Weighted Dips 45# (8, 8, 6, 5, 4)

5 Rounds

*Final two sets of dips were w/o weight

October 10 - 17

Yeah, someone was petrified and avoided any sort of exercise to anger the limp. I thought I had sciatica which is a symptom not a diagnosis.

Quotidian Catch-up 10/7 - 10/10/2009

2009-10-11T10:57:00.000-04:00

October 10, 2009

Rest day. It's the 3rd day or so after the injury to the left leg. In the mornings, it's uncomfortable to sit

October 9, 2009

20:01: 2.68 mi

OHP: 125# (4, 4, 3, 2) +

Reverse Grip Bent Over Rows 4 sets @ 8 Reps

October 8, 2009

20:00 2.71 miles

10 minutes of eliptical, with one set of Tabata in between. At least running isn't impaired in any obvious way with the pulled left leg.

October 7, 2009

DL 315# (10, 6, 6, 4*)

IBP 185# (6, 5, 4) 135# (7,6)

I wayyy overextended myself on the DLs. On the 4th set on the 4th rep, I'm positive that I popped something. Well I heard a pop and strained for sure muscles up the back of my left leg (glutes, hamstrings, calves). I am not able to bend forward with my leg straight. Oof. Good mornings should help but ibuprofen bombing might be necessary, and RICE (Rest Ice Compression Elevation).

Quotidian Catch-up 10/4 - 10/6/2009

2009-10-06T17:58:00.000-04:00

October 6, 2009

6 mi: 45:21 (!)

A great run on a Woodway treadmill with Vibrams. Quite frankly I'm astonished given that yesterday was also a leg-centric workout. I'm not sure if I ever ran 6 miles on a Woodway that fast. I doubt it. Will check Excel logs.

October 5, 2009

Back Squat 255# X 4, 3, 2 (oof) +

Front Squat 155# X 7, 6, 8 +

Pull-Ups 15# 5, 4, 3

OHS 115# 6, 6, 7

Short-term goals for the Front Squat (185#, i.e BW and 135# for the OHS). The intermediate goal for the back squat is 315# for 7+ repetitions (there are no short-term goals). Short-term can be define as within the next 45 days. To get to BW on the OHS I need my left trap to heal completely and bring my OHP to 185# for multiple repetitions (7 +). "Don't stop believin'."

October 4, 2009

RMDH Block Party, pizza at Fratelli's, a true REST day.

Quotidian Workout October 3, 2009

2009-10-03T16:00:00.000-04:00

October 3, 2009

5 Hang Power Cleans +
5 Thrusters
3 Rounds (125#)

6 Weighted Dips (30#) +
5 - 6 Reverse Grip Bent-Over Rows (205#)
5 Rounds

15 Bosu Ball Push-Ups
Weighted Pull-Ups (12.5#, 5, 3)
2 Rounds

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.

Quotidian Catch-up 9/30 - 10/2/2009

2009-10-02T20:03:00.000-04:00

October 2, 2009

6 miles: 47:36 (7:56 mins per mile)

I had a job interview this afternoon, so running keeps you feeling light and gets rid of any bloating. Also, a heavy weight workout will deplete your glycogen stores and I know I always get really tired.

October 1, 2009

DL @ 295# X 10 +

IBP @ ??? X 6 +

5 Rounds

DLs 295# @ 10, 10, 8, 7, 6

IBP 225# X 1, 205# X 1, 185# X 5, 135# X 6, 5

Is 400# for 5 sets of 8 - 10 reps a possibility by the end of 2010? I actually got lightheaded when i tried to do some eliptical work after this workout. So, that means some serious anaerobic depletion, and that can only happen with a "big boy" movement. Big boy movements involve multiple major muscle groups. This has a number of salubrious effects but two that stand out 1) they work large muscle groups and put secondary stress on a variety of core muscles, stabilizers etc 2) because they involve so many muscles they trigger testosterone growth. Deadlifts and back squats are two primo "big boy" movements.

September 30, 2009

7 miles: 58:48 (8:24 min per mile)

Quotidian Catch-Up 9/26 - 9/29

2009-09-29T13:49:00.001-04:00

September 29, 2009

Back Squat 240# X 6 + (6,5,5)

Front Squat 140# X 8 + (8,8,8)

Weighted Pull-Up 12.5# X 5 (5, 5, 4)

3 Rounds

OHP 100# X 6 - 8 (3 Rounds)

95# X 6, 100# X 6, 105# X 7

25 minutes of stairclimber

September 28, 2009

7 miles 56:21

September 27, 2009

Rest and eat poorly

September 26, 2009

Hang Power Cleans @ 125# X 5 +

Thrusters @ 125# X 5 +

3 Rounds

20 minutes of stairclimber, 10 minutes of eliptical

Quotidian Catch-ups 9/24, 9/25

2009-09-26T15:45:00.000-04:00

September 25, 2009

OHP 115# X 5 +
Reverse Grip Bent-Over Rows 225# X 6 - 8

Actual

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
5 Rounds

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.

Quotidian Workout September 16, 2009

2009-09-16T15:06:00.001-04:00

September 15, 2009

DL: 150% X BW X 10+
BP @ 100% X BW X 10 +
5 Rounds

500M Row

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

500M: 1:54

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.

Quotidian Workout September 15, 2009

2009-09-16T00:17:00.001-04:00

September 15, 2009

500 M Row

Back Squat 6 - 8 reps +
Front Squat 8 - 10 Reps +
OHS 6 - 10 Reps +
Weighted Pull-Ups
3 Rounds
OHP (Failure)

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.

Quotidian Workout Sept 14, 2009

2009-09-14T20:29:00.000-04:00

September 14, 2009

Run 7 miles or 1 hour (whichever first)
Row 1000M
10 minutes miscellaneous aerobic

6 mi : 47:20
1000M: 3:51.3
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.

Quotidian Workout September 13, 2009

2009-09-13T12:43:00.000-04:00

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
6 Hyperextensions
4 Rounds

1 minute row + 1 minute rest
5 Rounds
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.

Quotidian Workout September 11, 2009

2009-09-11T15:14:00.001-04:00

September 11, 2009

1mile run

Back Squat @ 225# X 8 - 10 +
Front Squat @ 135# X 8 - 10 +
Overhead Squat @ 95 X 8 - 10
3 rounds
30 minutes of aerobic exercise
1000M

1mi: 7:16
Back Squat 8, 7, 6
Front Squat 7, 7, 8
OHS 6, 6, 5
15 mins stairmaster + 15 mins bike
1000M: 3:51

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.

Quotidian Workout September 10, 2009

2009-09-10T15:09:00.000-04:00

September 10, 2009

Run 2mi @ pace better than last 4 mile run

"Manny"
5 Hang Cleans +
5 Thrusters +
5 Sumo Deadlift Hi-Pulls
5 rounds (stop at failure)

Overhead Press ("OHP") to failure (one set)
Row 500M
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.

Quotidian Workout September 9, 2009

2009-09-09T14:40:00.000-04:00

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)

500M row
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.

Quotidian Workout September 8, 2009

2009-09-08T14:12:00.003-04:00

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
5 Rounds

1 minute row 1 minute rest
5 Rounds

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.

Quotidian Workout September 7, 2009

2009-09-07T12:19:00.003-04:00

September 7, 2009

(Power Circuit)
1000M Row

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
6 Rounds

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.

Quotidian Workout September 6, 2009

2009-09-06T21:36:00.002-04:00

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.

Quotidian Workout September 5, 2009

2009-09-05T12:36:00.002-04:00

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
1000M row
20 minutes of aerobic exercise
500M row
FINIS

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.”

Quotidian Workout September 2, 2009

2009-09-02T18:24:00.002-04:00

September 2, 2009
(183.2#)

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.

Quotidian Workout September 1, 2009

2009-09-02T14:02:00.003-04:00

September 1, 2009

Hang Clean X 5 +
Thruster X 5 +
Sumo Deadlift Hi-Pulls X 5
All at 95#
5 Rounds
500M Row + 20 mins Aerobic
2 Rounds

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.

Quotidian Workout August 31, 2009

2009-09-02T13:56:00.003-04:00

August 31, 2009

Run 4+ mi
Row 1000M
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.

Quotidian Workout 8-30-2009

2009-08-30T20:31:00.002-04:00

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.

Quotidian Workout August 28, 2009

2009-08-28T13:55:00.003-04:00

August 28, 2009 (183.6#)

"Manny"
75# Front Squat + Push Press ("Thruster") +
75# Hang Clean +
75# Sumo Deadlift Hi-Pulls
10 Rounds or 15 minutes
Then
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?)

Quotidian Workout Aug 27, 2009

2009-08-27T15:28:00.000-04:00

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.

Quotidian Workout 8-26-2009

2009-08-26T12:35:00.002-04:00

August 26, 2009 (186.2#)

Row 500M @ 2:00 split (Splits are always time per 500M; 500M is a “piece”)
50/50 workout
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.

Quotidian Workout 8-25-2009

2009-08-26T08:56:00.001-04:00

August 25, 2009

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.

2009-01-16T08:36:00.004-05:00

Wonder Woman is part of DC's Trinity. Sure thing, right? Obvious? Doesn't fee like it to me.

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.

Of Litotes and Apophasis

2009-01-15T11:30:00.005-05:00

I mentioned to someone that there's a rhetorical tool which is where you bring up something by not bringing it up, e.g. "Your Honor, The People do not have any interest in speaking about the defendant's past record of alleged sex abuse."

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.

A Shot At The Title

2008-04-30T12:16:00.003-04:00

"You want at shot at the title? You ain't even a contender" - Killer Croc

Sandwiches - their invention is credited to a John Montagu the fourth Earl of Sandwich. Whether this is true or not is of minimal interest to me. For your edification I leave a link for a slightly more complete synopsis of the origin of the sandwich: http://www.wordsources.info/words-mod-sandwich.html

So what are the great sandwiches of the day? What are the sandwiches that rise above the myriad combinations of materials shoved in between two slices of starch? Here is a list in ascending order, which I submit has a thoroughly New York City bias. The bias, it should be explained, is for sandwiches that frequently get eaten in NYC, though almost certainly not sandwiches that were invented in NYC.

Although technically sandwiches, I'm comfortable saying that the hot dog and cheeseburger have transcended mere sandwich status.

Roast Beef sandwich - the original sandwich as legend would have us believe the 4th of Earl of Sandwich had improvised during one of his many gaming (gambling sessions). With the deservedly bad rap beef gets for health purposes, this sandwich is in [relative] disfavor, but might rank as the only sandwich to be made in ever century since the concept of sandwich became known.

BLT - simple, classic, tasty and almost heathy - also spawned an imitator that ultimately failed (McDLT anyone?)

Grilled Chicken - the default, healthy sandwich, everyone has a version, it's ubiquitous and varied in approach; conducive to myriad combinations.

Pastrami on rye with mustard - does it get more Manhattan than this sandwich, it should actually be called the Manhattan, or the "Upper West [Side]" - i gave up beef a long time ago; i don't miss steak, rarely miss burgers, but how I miss pastrami.

Cuban Sandwich - not classic and as revered as some of its running mates on this list but so good: sliced pork, ham, swiss cheese, pickles, mustard on garlic bread. No lettuces, no tomatoes, nothing cold; just meat, cheese and "sharpeners" to deliver lots of taste.

Chicken Parm - this is it, #1 - the sandwich that is a true meal unto itself; the sandwich that makes you say, "I give up"; an uncompromising sandwich: cheese, breaded meat, hero roll, tomato sauce; is there anything remotely healthy about this sandwich, no. You might as well have a cigarette after eating it, i know I do.

Which of course brings me to a question for which I do not have the answer but will be blogging about - who makes one of the best chicken parm sandwiches in NYC? What defines a great chicken parm from a good one and a bad one? Hmmm. More on the chicken parm later.

What's Moving The Needle? April 30, 2008

2008-04-30T08:30:00.003-04:00

So what's the moving the needle this week? Let's take a look:

San Antonio Spurs - Steve Jones wrote an excellent article where he compared these Spurs to the Bill Russell era Celtics. Tim Duncan ~ Bill Russell, Tony Parker ~ Sam Jones, John Havliceck ~ Manu Ginobli. It's an apt comparison, highlighting very real parallels. It is increasingly apparent that Tim Duncan is the greatest power forward of all time and with four championships and two MVP awards his resume is gaudier than any player of his era (including Shaquille O'Neal); yet for all that Russell had five MVPs and eleven championships; edge - Russell. Sam Jones was a wonderful player, reputed to be a big time clutch performer but not really one enthused to play with that same intensity throughout the season. This was certainly a choice. Tony Parker has become an increasingly integral part of the Spurs dynasty every year and does not lack for intensity. In this current series vs the Suns, he shone; edge - Tony Parker. Manu Ginobli is a player who needs to be watched to appreciated. He does all the little things, fills the gaps and when the moment is right seizes the game. A tireless competitor and gritty player who is a direct descendant of the man they called Hondo. Everything good quality ascribed to Ginobli has been applied to Havliceck. In addition Havlichek won championships in a supporting role (the late 60s) and as the sharing the lead with David Cowens (in the 70s). Havlicheck was everything Ginobli is today . . . at a Hall of Fame level; edge: Havlicek. If you invite legitimate comparison to those Celtics, it's been a great career.

Dinosaur Comics - Sometimes excellence is defined by flashes of brilliance. Sometimes excellence is defined by the consistent output of great work. The two are not mutually exclusive. Most webcomics have a couple of central themes and conceits. Dinosaur Comics has the same panels everyday, which relieves the creator of various design woes and worries and allows his mind to have free rein as to content. What's been produced is a comic that is truly far ranging, eccentric, perspicacious and quixotic. It doesn't hurt that as a creator he, you know, produces consistently. (www.qwantz.com)

That's it for now. . .

What's Moving The Needle? April 24, 2008

2008-04-24T14:00:00.004-04:00

What's moving the needle this week? What's resonating with me from last week or just bears watching? Without further adieu:

Chris Paul - The Hornets might be one of the few #2 seeds to be less favored to win at the outset of a playoff series in NBA history. That's my guess. People cited "lack of experience" as one reason for the prediction of an upset (i.e. a lower seeding beating a higher seed). Two games later and the Mavericks have no answer for the Hornets. Not only that they don't really understand the problem of CP3. He is far too good for anybody on Dallas. One way to neutralize a great offensive player is to work them over on defense but Dallas doesn't have the horses. This series is over and CP3 is going be climbing up the Mt. Rushmore of point guards very quickly. Only Magic and Oscar are safe.

The Patriots - Former Patriots video assistant Matt Walsh has reached an agreement with the NFL to turn over any materials related to "Spygate" and it's fallout. Look for the Patriots dynasty to be slowly discredited over the next few decades as more seeps out. The NFL is doing its absolute best to control the fallout, but history has a way of subverting these goals.

The Yankees - They are 11th in the AL for pitching (as measured by ERA) and running 4th in SLG with respect to hitting. They are 2 games over .500 at this, admittedly early, point in the season. The pitching is terrible; the hitting is excellent and not even firing on all cylinders. To say that Yankee managment has done an execrable job with respect to acquiring/developing pitching is an understatement. When you factor in the lack of any degree of difficulty as they have no real payroll restrictions the failure to assemble a serviceable staff is all the more glaring. Of course, overall, Yankee management hasn't done badly. They've gone deep into the playoffs in multiple years, went to the World Series in 2003, went to the ALCS in 2004 and have won the division nine out of the last ten years. Pretty good. You can't buy a world series, you just can't, but you can buy a playoff berth. The Yankees have done that. It's too early to tell, but this might be a year where they miss the playoffs brought down by their pitching.

Iron Man - The previews make the movie seem unbelievably good. The effects and production values are stellar. For all the hype surrounding the move, Iron Man is, at best, a 2nd tier character. Don't get me wrong, I really want to see this movie. If this elevates Iron Man to the level of the X-Men it's a credit to the movie, not the "iconic" status of Iron Man. "Demon In A Bottle" is a terrible story but like a virus won't go away. An often cited story about the emotional "complexity" of Tony Stark it is often cited by those who haven't read it. If you read it, you realize it's actually a terrible story and alcoholism is foisted on Stark; it is at it's best a shoe-horned "issue" episode that hits all the wrong notes. Tony Stark was a challenge to Stan Lee. How can I make a rich, arrogant guy into a hero? He succeeded. Making him an alcoholic later on made him more sympathetic or cliched, but it didn't make him better. Ugh.

Till the next time . . .

Blogging Is Hard/ Jack Kirby & Bob Dylan

2008-04-24T13:07:00.003-04:00

So, for the three of you who read this blog; i apologize for not posting for five months. My bad. Here's some thoughts that I stole from myself; in that I uttered them during an long chat session with one of my frequent chat collaborators. However, it's content and I'm throwing it in here.

So i'm on a 4th world kick right now. been reading some of the stuff and I have 3 of the 4 omnibuses. I'm talking Jack kirby: new gods, apokolips, new genesis, orion, highfather, you know them well. Here's the thing; Kirby's 4th world stories are very uneven, yet he created something so spectacular, so truly mythical in their nature that it's no wonder that generations of DC writers loved his toybox. These writers were so aware of how epic and archetypal these characters were that in deference to Kirby and future writers they never were able to or were unwilling to advance the storyline unless it was an Elseword type of deal (Kingdom Come: Orion overthrowing Darkseid and replacing him as Lord of Apokolips). Of course that has now changed with Jim Starlin killing pretty much every New God in "Death of The New Gods" mini-series. If any writer should do this, it's Starlin. Starlin created Thanos who is very much the Darkseid of the Marvel Universe, but arguably far more successful in his universe.

Kirby created these timeless characters that were extraordinary even though the stories they were featured in were so forgettable. Kirby was like Dylan. Dylan wrote songs that sounded better when others performed them. This particular dylan-kirby metaphor only applies to his New Gods stuff, of course. Also, not to push the metaphor too hard, there are plenty of Dylan songs where his voice is quite appealing; I can't really say the same for Kirby's writing to that extent.

Comics 11-14-2007

2007-11-11T20:41:00.001-05:00

Here we go . . .

DC
All-Star Superman #9
Batman And The Outsiders #1
Green Arrow Black Canary #2
Nightwing #138 (GHUL)
Salvation Run #1 (of 7)
Superman Batman #42
Welcome to Tranquility #12

MARVEL
House of M Avengers #1 (of 5)
New Avengers #36
Nova #8
Punisher War Journal #13
World War Hulk #5

The Juggernaut

2007-11-08T10:26:00.000-05:00

Or how I learned to stop rationalizing and embrace the New England Patriots as the best team in a decade. They beat the undefeated, reigning Super Bowl champions on the road while wracking up a team record in penalties. Down by 10 in the 4th quarter, their all-pro QB engineered two TD drives relying heavily on his hall-of-fame, worldbreaker WR, one Randy G Moss. Great players make great plays, so it has ever been, so it will ever be. The Colts were missing their HOF wideout Marvin Harrison and that has to count for something. However, in the AFC championship, I don't think MH is going to be the difference at Foxboro. There's no reason to think that NE won't be hosting the AFC championship and that they aren't going to the Super Bowl. Having beaten their three toughest opponents buy a combined score of 124-55, I'm comfortable to submit to NE. Now onto a couple of rants and raves related to the "Flying Elvii" (credit: Gregg Easterbrook)

Rant - Don Shula: at ease General. Never has one man done so little with so much (Dan Marino, John Unitas). It's understandable that he would cling to the value of his one pantheon level achievement, the 1972 undefeated Dolphins. That team's holes have been beaten [like a rented mule] for 35 years. Their annual drinks of champagne as the last undefeated team falls becomes more small minded as time goes by. The fact that most NFL observers don't even believe they were the best team of the 70s is more than enough for me. Let it go, old warhorse. Your place n Valhalla is already set, and it's one of high distinction if not the highest. Whether the last three SBs are tainted (and they are) is besides the point. The 2007 Pats have crushed everybody. The only taint is the smoking carcasses of their victims, I mean opponents.

Rave - 1998 Broncos: John Elway in '98 was like Brett Favre today, not as good as in his prime but still possessing game breaking ability (Pro Bowler in his final year of '98 btw). Along with Elway in the backfield was Terrell Davis running for 2000+ yards (NFL Offensive MVP). They had 7 Pro Bowl participants and had the #2 offense and #9 defense. The only better team statistically was the 15-1 Minnesota Vikings (that had one Randy G Moss), a team whose failure to make the SB is still a shock. By the way the one game the Vikings lost in the regular season, they lost by 3 points. The Broncos cruised to 14-2 and comfortably ambled through the playoffs. They were the defending champions and perfunctorily handled the overmatched Atlanta Falcons 34-17. Elway had a great peformance and got his Super Bowl MVP. We tend to overrate great teams while they are playing, see this article as a perfect example: http://www.slate.com/id/2133477/,/
The point here is that the Pats are a great, great team, but win something first and then we'll coronate you. Going undefeated doesn't necessarily mean your #1 (see '72 Dolphins) in the hearts and minds of fans and players. The other point is that really great teams get forgotten very quickly and we often lack perspective when handing out superlatives. The Cowboys' of the early 90s and the 97-98 Broncos were stacked with all-pros, and as glitzy as 16-0 is, there's little to indicate that the 90s Cowboys couldn't drop the hammer on the '07 Pats. This is, of course, an assertion that must remain unproven, which makes it endlessly debatable. Thank God.

Finally, the Pats have played their schedule and they've pummelled the little guys and convincingly beat their two quality opponents. They are, right now, the alpha and the omega and the prohibitive SB favorites. Bet against them at your peril (also because betting is illegal).

In a bit.

American Gangster - Review

2007-11-08T09:30:00.000-05:00

Warning: this is a sprawing, "epic", stream-of-consciousness piece on "American Gangster." To steal from Gregg Easterbrook, "Warning: May contain review-like substance."

Take two of the best actors of the last 25 years, Academy award winners to boot, a director who has a lot of scalps on the wall, a big budget and plenty of runtime (2:40) and what do you get? A solid if long movie. Denzel Washington and Russell Crowe are two of the most compelling on screen presences in recent history.

Washington's aura has grown over the last decade and he seems reluctant to leave its protective halo anymore. Russell Crowe is still the consummate acting professional. The man who played Jeffery Wigand, John Nash, Maximus and Richie Roberts is able to take on these persona completely. I don't see Russell Crowe playing characters, I see three dimensional characters who bear a striking resemblance to that actor Russell Crowe. Denzel is Denzel first, and has been for many years. One exception to this phenomenon was his role in "Philadelphia." Be that as it may the movies that AG most invite comparison to are "The Godfather" and "Scarface." The Godfather is rightly mythologized and straight comparisons are no longer possible. It's very dialogue and various scenes have become part of the American lingua franca, so we'll leave that one alone. Scarface is an apt comparison and one that AG actively seeks.

Start with the movie posters for both:

Clearly, we're inviting comparisons . Tony Montana is caught between the dark and the light (not really, but that's what the poster implies), Washington and Crowe are the dark and light respectively. Now here's my thought, if you invite the comparison be it on your head. For instance, don't call a movie Catwoman, bank on its cache with the fanboy crowd and then cry "it's just a movie and you get to see Halle Berry in a tight outfit" when they complain about how you've desecrated a rich, complex, formidable, empowered female character whose origin (Spring 1940) pre-dates Wonder Woman (Dec 1941). In that case call it "Killer Kitty" and be done with it.

Denzel Washington is playing with house money, he knows it and it shows. Half the battle for this actor is showing up and delivering with some professionalism. He does, and it works and moves along the piece, but it doesn't lift the movie. Even the violent scenes are curiously sterile, especially in comparison to what you'd see in Scarface. Washington's character "Frank Lucas" never feels embattled. One day he goes to Southeast Asia, befriends a drug baron and then in the next few scenes we see he's become wealthy beyond imagination. He opens up a club and meets and marries Ms. Puerto Rico played by Lymari Nadal. Their lack of on-screen chemistry is palpable, by the way. I'm sure the 24 year age difference between the actors doesn't help. It's not always Bogey and Bacall. To be fair, Lucas was around 15 years older than his bride to be when they met but in real life, clearly, they had chemistry, Washington & Nadal? Not so much.

We are told (not shown) that he has displaced the competition. Where was the epic rise to power? If you're making an epic length movie, give us an epic story, give us broad themes, multiple intertwining plots, an all encompassing story arc. We only get some of that.

Richie Roberts' story is more interestingly told. We see that an honest cop doesn't mean a good person, it just means you're an honest cop (that's rare apparently though, so let's give some credit for that). However, his honesty in a difficult environment also allows him to see truths, unpleasant or otherwise when presented. It's a kind of introspection that Lucas can never allow himself or his family, particularly his mother. Crowe brings all the nuance, complexity and ambiguity that is best about characters who aren't pure but are trying hard to do the right thing. It's a very solid performance and Crowe left it on the court.

When a movie seems to have all the pieces but doesn't quite come together or deliver as it feels it should, blame the director or the producer. The movie looks great, Harlem feels like it should in that era and no pains have been spared to make it look right. Ridley Scott has delivered a very good, solid and entertaining movie, but it's not going to knock on the movie pantheon. To reference my buddy when talking about A-Rod, "he's not just Hall of Fame, he's Justice League." This movie is hall of fame, but it's not Justice League.

Comics 11-7-2007

2007-11-04T18:37:00.000-05:00

Here we go:

DC
Countdown to Final Crisis #25
Jonah Hex #25
Robin #168 (GHUL)
Tranquility Armageddon #1 (Wildstorm)

MARVEL
Annihilation Conquest #1 (of 6)
Fantastic Four #551

Comics 10-31-2007

2007-10-29T08:53:00.000-04:00

A quick weekend in Vegas always strengthens one's perspective on things. However, I still love comics and I want a Batman tattoo . . . the classic Batman #20 cover on my left deltoid sounds right.

DC
Action Comics #858 - Gary Frank on art, that'll do quite nicely, thank you.
Batman #670 - art by Tony Daniel, hey Kubert was good but not playing to his strengths
Countdown to Final Crisis #26
DC Infinite Halloween Special #1 - I'm a sucker for holiday specials

MARVEL
Sub-Mariner #5 (of 6) - Last issue was fantastic. Bring on the continued adventures of the 1st true superhero comics anti-hero.

OTHER
Dynamo 5 #8 - I'm tired of pastiches but the premise of this book is fantastic.

Comics 10-24-2007

2007-10-22T08:52:00.000-04:00

A good week, not too heavy but not light.

DC
Authority Prime #1 (of 6) - Might wait for a review on this one
Countdown #27
Gotham Underground #1 (of 7)
Green Arrow Year One #6 (0f 6) - an excellent year one tale
Green Lantern Corps #17 - Sinestro Corps storyline rule
Superman Batman #41
Tales of the Sinestro Corps: Superman Prime #1 - there's nothing in comics like a pre-Crisis Kryptonian, there is some confusion between Diamond's and DC's expected shipping list.

MARVEL
Cable and Deadpool #46 - Issue #50 is the series finale, too bad
Thunderbolts #117 - Norman Osborn is insane whether it's in 616 or Ultimate Universe
Ultimate Spider-Man #115
X-Men First Class #5 (ongoing series)

Baby On Board

2007-10-19T14:17:00.000-04:00

I've had to take a few days off to work at my job (I know, outrageous!) so no original posts for a little bit longer. I do however, have a special treat. My good friend recently had a baby and I asked him for a few tips to pass along to another friend who is scheduled to have his first child in the very near future. I was expecting a paragraph of sensible but banal advice. What I got was far more enlightening and vastly entertaining. What follows below is unexpurgated and unedited and hilarious. Enjoy.

Honestly, simply that they should be prepared for the hardest 1-2 months they've likely ever had. I don't say that to be dramatic - it would have made a big difference to Vickie and myself if we had been similarly, and seriously, counseled. Yes, we had heard it as a throw-away description lots of times, and so treated it as such. Had someone gone into some details with us, we would have been better emotionally prepared for the challenge, and not doubted ourselves as much, which frankly made it more difficult.

In that vein, your friend should expect:
The baby will need to be fed every 2-3 hours. You _must_ sleep in between feedings whenever you can. This is all the more necessary as you will often have to change diapers, feed yourself, clean etc etc between many of those feedings. Get to sleep _whenever_ the opportunity presents itself.

The baby can (and likely will) lose weight in their first week of life as they learn to eat. This happened with Luke, and it was very painful and nerve-wracking for us. Keep at the feedings, and consult your pediatrician to keep your nerves steady. They're used to nervous first parents.

Beware Titler. that's what Valerie and I took to calling the "leche league" breast-feeding nazis. Don't know if the mother is planning to breastfeed. If she is, she should know it's a real challenge at first - a wholly new skill for both mother and newborn that takes practice; combine that with the baby's likely initial weight loss, and difficulties with feeding can be very demoralizing. We had a number of breakdowns over this. What you need then is emotional support, and if necessary, formula supplementation (though not with a bottle until a few weeks in, as a rubber nipple too early can confuse the baby, and then they won't take the breast). Unfortunately lactaction consultation attracts a _lot_ of rigid ideologues, for whom the answer to everything, including global warming and the Iraq insurgency, is that formula is unacceptable no matter what, that the problem is that "the baby's latch on the breast must not be right", and that it's somehow your fault. Seriously. If you need help with breastfeeding, talk to your pediatrician, get a _number_ of references to lactation consultants, and screen as many as necessary to find one with a compassionate and _flexible_ approach.

Prepare everything beforehand. Get all the materials you'll need for the first 1-2 months now. Crib, outfits, diaper supply, bottles, frozen TV meals, menus, the works. You want to make everything as easy as possible for those first challenging 1-2 months.

Daddy - Mom's going to need to recover for some time, especially as she's having a caesarian. You've got to step up and handle most everything outside feeding until she's mobile again. Suck it up until you can split the work evenly again - which even then won't be a big change at first, because feeding is a very, very big time commitment. Every 2-3 hours, each feeding can take 20 minutes or more (in our case, we had lots of feeding difficulties, and it could take over an hour to get enough food in Luke), you do the math.

Lastly - and this one I feel is the most-kept secret about your first kid: there will be lots of times when you have dark feelings and even dark thoughts in the first 3 months. Everyone (especially grandparents) always coos and raves about how wonderful it is to have a child, but bear in mind they're delirious about getting a new baby in their lives without the workload. This is definitely what Vickie and I were most unprepared for, and it can make you doubt yourself and feel like a very bad person. DON'T. It's perfectly normal. Consider:

The baby will not reward you with interaction - not even a hint of a smile - until about the 2nd or 3rd month. It's literally just a food tube that eats, pees and poos. On top of that, it screams - loudly - when it needs something. Mind you, what that something is will occasionally take some time to deduce, during which the screaming will not stop. You can't ask it what it needs, you can't ask it to stop.

Now add on top of that prolonged and intense sleep deprivation - the worst you've ever had - the anxiety over being a 'good' parent, and the near-total isolation from your normal life routine that makes you feel like you've given up everything for a demanding small mass of flesh that barely looks human and just won't stop screaming. Yes, that's written with some dramatic license, but it's what will go through your head occasionally.

To really drive the point home: at the hospital it was required before discharge that we watch a video about shaken-baby syndrome. That's the irreperable brain damage that a baby can suffer if shaken with any vigor. Our reaction at the time was: "My God, what awful people. how could someone do that? To your own child?".

Let me just say that the hospital required the video for good reason, and that after the first 2 months, our tone was different. I proudly say I'm a doting father who adores his boy, whose protection is paramount to me. But, as the video wisely counseled, there were times I had to walk away from the crib - just _walk_ away - and hit the wall or my chest or sigh or do whatever I had to do to take a pause, a break, to calm myself down, and so return to Luke calm and attentive to his needs. I don't think Valerie and I would ever shake him, but we understand why it happens - we _know_ the feelings that precipitate it. They're normal. You haven't slept more than 1-2 hour naps in a couple of weeks, seen anything of your heretofore "normal" life, done nearly anything for yourself, eaten take-out and frozen meals for weeks, and after changing a diaper and trying a feeding the baby still hasn't stopped their shrill, skull-drilling scream. It's _normal_ to sometimes get very, very upset, even angry, or doubt your own sanity. It's normal. Just walk away and come back after a few minutes to yourself to calm down.

And now, after that, some encouragement. It gets a ***lot*** better after the 2nd-3rd month. The baby eats less frequently. He _might_ start sleeping through the night. The frequency of poos, initially 5-6 times a day, dwindles to once a day, or even every 2-3 days (the pees keep a-comin).

And most wonderfully - your baby smiles. He magically transforms from a eat-poo-pee tube into a tiny person you can't get enough of. He smiles - for you! There's nothing better than walking into his room first thing in the morning, and he always smiles just because he's so excited to see his parents. And it only gets better from there (turning over, laughing, grabbing your face). The first 2-3 months will be a gauntlet, but they're really, really worth what's on the other side.