Thursday, November 8, 2012
Deadlift
Deadlift
315# x 5
350# x 3
390# x 5 PR!
This is putting my estimated 1RM between 440-455. I'm getting excited for testing in December.
Pendlay Rows:
225# 3x6
Cable Face Pulls:
70# 3 x 12
Dumbbell Curls for my girl:
40# each 3 x 10,8,6
Mobility:
I am boring myself when I don't add anything new here. .
Couch couch couch. 2 minutes a side is a walk in the park.
Conditioning:
Relaxed 1000m row. Conditioning tomorrow.
Wednesday, November 7, 2012
Bring Our Kids to Work Day
I dragged my son out of bed at 6 this morning, brought him in the car pool and got him to the office just after 7.
My plan was to make him come to the gym with me and give him a lesson in squatting. In order to get him in, however, I had to promise a maximum 30 minutes and McDonald's breakfast after.
Moderate Success! Although he didn't want to go through the lesson, he did like the thought that squats would help his vertical. We got a few good sets of body weight squats out of him. He seemed a little self conscious that we were doing this in public, but he had pretty good body awareness for a 14 year old; he self-corrected his posture on his second set and was able to find that happy place where his weight was on his heels.
I do need to get him working on mobility. Being young, he doesn't think he has to stretch. He needs to get some flexibility to push his knees out and turn his toes back in - I couldn't get him squatting with his feet at less than 45 degrees. At the end of the workout he could barely touch his toes when we were stretching out hammies. It will come, I just have to stay on him.
Any advice for promoting mobility to my son, especially in terms of how it will help him with basketball? Leave it in the comments.
Conditioning:
20/10 Intervals on the treadmill. 8.5MPH. 8 minutes.
My plan was to make him come to the gym with me and give him a lesson in squatting. In order to get him in, however, I had to promise a maximum 30 minutes and McDonald's breakfast after.
Moderate Success! Although he didn't want to go through the lesson, he did like the thought that squats would help his vertical. We got a few good sets of body weight squats out of him. He seemed a little self conscious that we were doing this in public, but he had pretty good body awareness for a 14 year old; he self-corrected his posture on his second set and was able to find that happy place where his weight was on his heels.
I do need to get him working on mobility. Being young, he doesn't think he has to stretch. He needs to get some flexibility to push his knees out and turn his toes back in - I couldn't get him squatting with his feet at less than 45 degrees. At the end of the workout he could barely touch his toes when we were stretching out hammies. It will come, I just have to stay on him.
Any advice for promoting mobility to my son, especially in terms of how it will help him with basketball? Leave it in the comments.
Conditioning:
20/10 Intervals on the treadmill. 8.5MPH. 8 minutes.
Tuesday, November 6, 2012
Bench Tuesday
Bench
225# x 5
255# x 3
280# x 3 (Fail 4th rep) PR!
I was supposed to do 220# and 250# for my first to work sets, but I was lazy and it was easier to load the bar the way I did it. What difference does that 5 pounds make? Did it hurt my chances at locking out that 4th rep at 280?
Dips
3 x 20, 10, 8
Nice big jump in my dips for my first set. Once I can hit 3x15 minimum I'll start adding wieght.
Pullups
4 x 3,2,2,1,1
Also progress here.
Mobility:
Couch. Going to bring my lacrosse ball this week and get to work on my shoulders and upper back.
Conditioning:
Tabata double unders. 10 minutes. I was feeling junky and failed so much. I actually hit myself in the face with my Rogue speed rope - not the most pleasant experience.
Monday, November 5, 2012
Squat Monday
LBBS
280# x 5
315# x 3
355# x 5 PR!
Monstro! 360# was my 1RM last December. This puts my estimated 1RM between 400-415, depending on the calculation.
Good Mornings
135# 3x12
Mobility
Couch stretch every day.
Spent some quality time with a barbell and my quads.
Conditioning:
Skipped.
Friday, November 2, 2012
Press Friday
Press
125# x 3
145# x 3
160# x 5
185#x 1
185#x 1
Pull-ups
3 x 2,2,1
Lateral raises
30# dumbbells 3 x 10
Conditioning:
Tabata double unders, 10 minutes (20 rounds)
Mobility
I'm posting this almost a week late. I don't remember.
Diet:
Ate the appropriate amount for my activity. Didn't eat super clean, it was Halloween.
Weight: 262.5# (No change)
Thursday, November 1, 2012
Movember and Unscheduled PR - Deadlift Thursday
Happy Movember my friends.
Once again I will be bringing the fight against Men's cancers to my upper lip and growing a luxurious moustache for the next thirty days. My sheer force of will and with tips from Nick Offerman I have already made serious progress.
Right so maybe not, maybe I started 3 weeks early when I learned about Evil Abed and wanted a Goatee. All that is beside the point, because after growing a normal moustache the last two years my goal for 2012 is to grow the bushiest I've ever had. Even if I have to cheat by starting early.
That shouldn't change the fact that you must visit my Mo Page and support me by donating. Or join my quasi-official 70's Big Canada team and join the fight yourself.
Maybe it's the moustache but I had a great day in the gym. After my 5-3-1 programming I decided to drop 405# on the bar and see how hard it was to pick up.
Last year in December 405# was my 1RM. Today I hit a triple for a new PR, and it doesn't even feel like my 3RM. Testing this December is going to be fantastic.
Deadlift
295# x 3
330# x 3
370# x 7
403# x 3
Pendlay Rows
225# 3x5
Mobility: Rushed lunch workout. Quickly stretched and booked it, no real work.
Diet:
Last night I ate piles of snack size chocolates. Like 10 boxes, pluys milk duds and chips. I'm not losing weight this week.
Today I'm holding it down.
Once again I will be bringing the fight against Men's cancers to my upper lip and growing a luxurious moustache for the next thirty days. My sheer force of will and with tips from Nick Offerman I have already made serious progress.
Right so maybe not, maybe I started 3 weeks early when I learned about Evil Abed and wanted a Goatee. All that is beside the point, because after growing a normal moustache the last two years my goal for 2012 is to grow the bushiest I've ever had. Even if I have to cheat by starting early.
That shouldn't change the fact that you must visit my Mo Page and support me by donating. Or join my quasi-official 70's Big Canada team and join the fight yourself.
Maybe it's the moustache but I had a great day in the gym. After my 5-3-1 programming I decided to drop 405# on the bar and see how hard it was to pick up.
Last year in December 405# was my 1RM. Today I hit a triple for a new PR, and it doesn't even feel like my 3RM. Testing this December is going to be fantastic.
Deadlift
295# x 3
330# x 3
370# x 7
403# x 3
Pendlay Rows
225# 3x5
Mobility: Rushed lunch workout. Quickly stretched and booked it, no real work.
Diet:
Last night I ate piles of snack size chocolates. Like 10 boxes, pluys milk duds and chips. I'm not losing weight this week.
Today I'm holding it down.
Wrecked Wrist Wednesday
I came in all fired up today. Just full of piss and vinegar, ready to tackle the Bear for my "rest day." I planned seven rounds, planned loads 45#, 65#, 95#, 115#, 135#, 155#, 155#.
Fourth round I felt an impingement in my left wrist, at about my third metacarpal, and the pain ended my workout. Serious Olympic lifting has pretty much been off the agenda since February, so my inflexibility just shut me down. Instead I rode the bike for 20 minutes and started my reasearch.
Altough I felt like a failure, the silver lining is that I have found my next mobility project. I am going to work through some MWODs and fix this wrist pain and improve my front rack.
I had another epiphany. It's time to hold people to account with the way they treat my gym.
I complain a lot. A LOT about the state of my gym, the trash, the floor pubes and the fact that nobody puts weights away. This week I started holding the trainers to task and asking them to lead by example by putting weights away in training sessions.
Groundbreaking, right? Who would have thought part of a trainer's job is to teach people gym etiquette.
Remember when I called out a trainer during his work out last week? Today I called him out in front of his client when they left weight on the bar. He was good about it, but let's see how much I have to do it before it sinks in.
Next step is to rally the regulars. You don't have to go to a fancy gym to have some pride in membership or a sense of community. Ghetto globogym members unite.
Conditioning:
3.5 light sets of the Bear Complex
20 minutes on the recumbent bike. Gimme a break, I was reading about my wrist pain.
Mobility:
Couch stretch like it ain't no thang.
Wrist and front rack work after Trick or Treating.
Fourth round I felt an impingement in my left wrist, at about my third metacarpal, and the pain ended my workout. Serious Olympic lifting has pretty much been off the agenda since February, so my inflexibility just shut me down. Instead I rode the bike for 20 minutes and started my reasearch.
Altough I felt like a failure, the silver lining is that I have found my next mobility project. I am going to work through some MWODs and fix this wrist pain and improve my front rack.
I had another epiphany. It's time to hold people to account with the way they treat my gym.
I complain a lot. A LOT about the state of my gym, the trash, the floor pubes and the fact that nobody puts weights away. This week I started holding the trainers to task and asking them to lead by example by putting weights away in training sessions.
Groundbreaking, right? Who would have thought part of a trainer's job is to teach people gym etiquette.
Remember when I called out a trainer during his work out last week? Today I called him out in front of his client when they left weight on the bar. He was good about it, but let's see how much I have to do it before it sinks in.
Next step is to rally the regulars. You don't have to go to a fancy gym to have some pride in membership or a sense of community. Ghetto globogym members unite.
Conditioning:
3.5 light sets of the Bear Complex
20 minutes on the recumbent bike. Gimme a break, I was reading about my wrist pain.
Mobility:
Couch stretch like it ain't no thang.
Wrist and front rack work after Trick or Treating.
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