Training Board is…

Training Board is basically my gym notebook.

In theory, I can also blog in a more public spirited way about weightlifting, nutrition, weight loss, etc. But mostly, I just use this blog to track my workouts. And surfing.

If anything I have posted seems useful to you, let me know with a comment.

About Me

I'm a level I "sports performance certified" USAW coach, and I train, and work as a trainer at Asheville Strength and Conditioning, a great little gym here in Asheville, N.C.

I work with clients who want to get strong and fit, and am especially happy with helping older or detrained individuals.

My own training now is more focused on developing strength and using basic lifts and classic strength and conditioning techniques. A lot of the older portions of this blog deal with CrossFit and reflect my journey into fitness self-awareness. I first discovered CrossFit, back in late 2008. I learned a lot from CrossFit's "fitness as sport" model of training -- and benefited tremendously from training with my friends at CrossFit Asheville -- and furthermore I must credit my interest in CrossFit for opening my eyes to the larger world of training for strength athletics, Olympic-style weightlifting, powerlifting, and other arcane approaches to moving the Iron around.

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Workouts • March 9, 2013

Cycle 3 first week, March 4-8

Workout 2013.03.04 Monday

5/3/1 — 3.I.A (Press)

Weigh-In: 210

WARM-UP (6:20 am)
mobility
500 meter row (1:47)
mobility

PRESS (6:30)
7 x 45 lbs (<40%)
5 x 65 (~50%)
5 x 83 (65%)
5 x 96 (75%)
10 x 108 (85%) (not a PR)

PM of 144.

ASSISTANCE (6:45 am)
Boring But Big Press 5 x 10 x 77.5 (60+%)
Chin-Ups 4 x 3 & 1 x 2 x purple band assist

CONDITIONING (7:10 am)
Sprint 10 x 100 meters
Push-Ups 10 x 5
2 min intervals

Workout 2013.03.06 Wednesday

5/3/1 — 3.I.B (Deadlift)

Weigh-In: 208.5.

“How you feel is a lie.”

WARM-UP
shoulder mobility,
Jump Rope 3 x 50
KB Swings, 24 kg, 3 x 8
Lower body mobility.

DEADLIFT
5 x 125 (~40%)
5 x 170 (~52.5%)
5 x 205 (65%)
5 x 240 (~75%+)
17 x 270 (85%)

(PM of 422 )

ASSISTANCE
Boring But Big Deadlift 5 x 10 x 185 (~57.5%)

Workout 2013.03.08 Friday

5/3/1 — 1.I.C (Bench)

Weigh-In: 204.5.

“Life is for the living.”

WARM-UP
Shoulder Mobility
Jump Rope 3 x 60
Russian Box Step Ups 3 x 10 x 20″ box
Lower Body Mobility

BENCH
5 x 75 (40%)
5 x 105 (~55%)
5 x 125 (~65%)
5 x 140 (~75%)
7 x 155 (85%) (not a PR)

(PM of 191)

ASSISTANCE
Boring But Big Bench 5 x 10 x 112.5 (62.5%)
Chin-Ups 5 x 3 x purple band assist

Workouts • March 2, 2013

End of 5/3/1 Cycle 2: February 25th to March 1st

Workout 2013.02.25 Monday

5/3/1 2.IV.B (Deadlift) (Deload)

Weigh-In: 212.5

“If you want to lose weight, eat less! Not less protein, fool! Less fat and carbs.”

Warm-Up
Shoulder Mobility
Jump Rope 3 x 50
KB Swing, 24 KG, 3 x 8
Lower leg mobility

Deadlift
5 x 135
5 x 170
5 x 200

Row
10 min moderate pace (2492 meters)

Assistance
Chin-Up 10 x 1 x purple band assist
Push-Up 10 x 4
DB Row 10 x 4 x Each Arm x 25 lb DB w/ FatGripz

Workout 2013.02.27 Wednesday

5/3/1 — 2.IV.C (Bench) DELOAD

Weigh-In: 209.5

Warm-Up
Shoulder Mobility
Jump Rope 3 x 50
Russian Box Step Ups 3 x 8
Lower Body Mobility

Bench
10 x 45
5 x 85 (45%+)
5 x 105 (55%+)
5 x 120 (65%+)

Assistance
Chin-Ups 5 x 2 x purple band assist
TGUs 5 x 6 (alternating arms) x 35 lb KB
(3 min intervals)

Conditioning
8 rounds: 40 meter suicides (10, 20, 30, 40) @ 90 second intervals

Workout 2013.03.01 Friday

5/3/1 — 2.IV.D (Squat) (Deload)

Weigh-In: 206.5

“Yes
Yes
Yes”

(Coming off another fast.)

Warm-Up
Shoulder mobility
KB Clean and Press 3 x 6 x each arm x 35 lb KB
Jump Rope 3 x 60

Squat Deload
10 x 45
5 x 105
5 x 130
5 x 155

Assistance
Push-Ups 5 x 8
DB Row 5 x 7 x each arm x 30 lb DB w/ FatGripz
(3 min interval)

“Just being here means everything today.”

Workouts • February 23, 2013

February 18th to 22nd

Workout 2013.02.18 Monday

5/3/1 — 2.III.C (Bench)

Weigh-In: 211.0

WARM-UP
shoulder mobility
500 meter row (1:53)
lower body mobility / squat mobility

BENCH
5 x 80 (45%)
5 x 105 (60%)
5 x 135 (75%)
3 x 150 (85%)
3 x 170 (95%)

ASSISTANCE
Boring But Big Bench — 5 x 10 x 110 (62.5%)
Bent Over Row — 5 x 12 x 85

in timed supersets (10 rounds @ 90 sec)

CONDITIONING
Jump Rope 4 x 150 single unders
Goblet squats 4 x 8 x 25 lb KB
Sit ups 4 x 8

4 rounds @ 3:00 (usually about 45 sec rest)

Workout 2013.02.20 Wednesday

5/3/1 2.III.D (Squat)

Warm-Up
shoulder mobility
push-ups 3 x 8
turkish get ups w/ 24 kg KB 3 x 2 (alt arms)
lower body mobility

Squat:
5 x 45
5 x 105 (45%),
5 x 140 (60%),
5 x 175 (~75%)
3 x 200 (~85%)
8 x 225 (~95%) (PR)

PM of 285!

Boring But Big
Squat 5 x 10 x 132.5
chin-ups purple band 5 x 1

“I ain’t doin’ shit!”

Workout 2013.02.22 Friday

5/3/1 — 2.IV.A (Press) DELOAD

Weigh-In: 207.5

“If you want to lose weight, eat less!”

ASSISTANCE
(5 rounds)
Bird Dogs 5 x 20
Plank 5 x 25 seconds
Russian Box Step Ups 5 x 8
resting: at will

PRESS
5 x 55 (45%)
5 x 67 (55%)
5 x 80 (65%)

ASSISTANCE
(6 rounds @ 2 min)
Push-Ups 6 x 5
Chin-Ups 6 x 1 x purple band assist
DB Curls 6 x 5 x each arm x 20 lb FatGripz

CONDITIONING
(5 rounds @ 3 min intervals)
KB Swing 5 x 15 x 35 lb KB
Jump Rope Single Unders 5 x 150

Workouts • February 16, 2013

February 11th to 15th

Workout 2013.02.11 Monday

5/3/1 — 2.II.D (SQUAT)

Weigh-In: 215.5

WARM-UP
shoulder mobility
Jump Rope 3 x 60
Push Ups 3 x 8
lower body mobility

SQUAT
5 x 45
5 x 95 (40%),
5 x 130 (55%),
3 x 165 (~70%)
3 x 190 (~80%)
10 x 210 (PR) (~90%)

(PM 275)

ASSISTANCE
Boring But Big
Squat 5 x 10 x 130 (~55%)
pull-ups 5 x 5 x green band assist
TGUs 5 x 2 x each arm x 24kg KBs

(15 x 90sec rounds)

Workout 2013.02.13 Wednesday

5/3/1 — 2.III.A (Press)

Weigh-In: 215.5 (unchanged)

“Gotta get serious about nutrition!”

WARM-UP
Mobility
500 meter row (2:08)
Mobility

PRESS
5 x 50 (~40%)
5 x 75 (~60%)
5 x 92 (75%)
3 x 104 (85%)
6 x 116 (95%)

ASSISTANCE (Boring But Big)

PRESS: 5 x 10 x 75 (~60%)
Push-Ups: 5 x 6
Bird-Dogs: 5 x 20 x alternating

15 rounds, @ 60 sec intervals

Workout 2013.02.15 Friday

5/3/1 — 2.III.B (Deadlift)

Weigh-In: 210.0.

I’ve been sick and basically fasting for 53 hours!!! Down 5.5 lbs since last weigh in. Not even sure I should work out, but, I’m a creature of habit if nothing else.

Warm Up:
shoulder mobility,
Jump Rope 3 x 50
KB Swings, 24 kg, 3 x 8
Lower body mobility.

Deadlift
5 x 155 (50%)
5 x 200 (65%)
5 x 230 (75%)
3 x 260 (85%)
5 x 290 (90%)

Not a best effort but … See above.

Assistance
Boring But Big Deadlift: 5 x 10 x 182.5 (59.8%)
Plank 5 x 30 sec

Workouts • February 9, 2013

February 4th to 8th

Workout 2013.02.04 Monday

5/3/1 — 2.II.A (Press)

Weigh in 216.0 lbs

WARM-UP
Mobility
500 meter row (1:52)
Mobility

PRESS
2 x 5 x 45 (~40%)
5 x 70 (~56%)
3 x 86 (70%)
3 x 98 (80%)
11 x 110 (90%)

ASSISTANCE (Boring But Big)

PRESS: 5 x 10 x 72.5 (~57.5%)
CHIN-UPS: 5 x 5 x Green Band

CONDITIONING
Airdyne 15 minutes easy pace.

Workout 2013.02.06 Wednesday

5/3/1 2.II.B (Deadlift)

Weigh-In: 214.0

Warm Up:
shoulder mobility,
4 x 8 push-ups,
4 x 6 x each arm one armed 35lb KB clean and press.
Lower body mobility.

Deadlift
5 x 120 (40%)
5 x 170 (55%)
3 x 215 (70%)
3 x 245 (80%)
12 x 275 (90%)

(‘PM’ of 385)

Assistance
Boring But Big Deadlift: 5 x 10 x 180 (58+%)

Workout 2013.02.08 Friday

5/3/1 — 2.II.C (Bench)

Weigh-In: 212.5

Warm-Up
Shoulder Mobility
500 meter row (2:07)
followed immediately by
3 x Plank & 3 x Bird Dog (6 total sets, 30 sec on 10 sec off)
Squat Mobility

Bench Press
5 x 70 (40%)
5 x 100 (55%)
3 x 125 (~70%)
3 x 140 (80%)
5 x 160 (90%)

(BOO)

ASSISTANCE (BORING BUT BIG):
Bench 5 x 10 x 107.5 (60+%)
Bent Over Row 5 x 12 x 85
Timed Supersets, 10 total sets @ 90 sec intervals

CONDITIONING
SUICIDE FARMER’S CARRIES 11 rounds, x 45 lb DBs w/ FatGripz, various combinations of 5, 10, 15, 20 meters. Total distance 440 meters.
11 rounds @ 60 sec intervals

Workouts • February 4, 2013

call me grooving maybe

5/3/1 is just starting to be fun.

The bad news is, I’m eating and gaining weight when I don’t want to be. The good news is, I’m sitting here eating one of the best home made dishes I’ve had in a while. It’s Green Pork Chili and it is awesome. I slow cooked a fine Canadian pork shoulder with white onion, canned tomatillos, and canned mild green chiles in an enameled cast iron “Dutch oven.” The bomb. And, the best part is that the whole thing took like 15 minutes to prep (though about 7 hours to cook). What a great dish to eat while recovering from this morning’s workout and while posting last week’s workouts to the blog. (It’s actually Monday, Feb. 4th but this post’ll be backdated to Saturday, the 2nd.)

Monday, Jan 28th, 2013

5/3/1 2.I.B (Deadlift)
Onward with the 2nd cycle!
Weigh-In: 213.5

WARM-UP:
shoulder mobility,
3 x 7 push-ups,
3 x 6 x each arm one armed 35lb KB clean and press.
Lower body mobility.

Deadlift
5 x 120 (40%)
5 x 170 (55%)
5 x 200 (65%)
5 x 230 (75%)
16 x 260 (85%) (PR)
(Beat goal by 1 rep; “PM” of 398.5)

Assistance
Boring But Big Deadlift: 5 x 10 x 172.5 (55+%)

Conditioning
10 rounds: 40 meter farmer’s carry w/ fat grips, 45 lb DBs @ 45 sec intervals.

Wednesday, Jan 30th, 2013

5/3/1 — 2.I.C (Bench)

Warm-Up
Shoulder Mobility
Squat Mobility
Plank & Bird Dog (6 total sets,
20 sec on 10 sec off)

Bench
15 x 45
5 x 70 (40%)
5 x 100 (55%)
5 x 120 (~65%)
5 x 135 (75%)
9 x 150 (85%)

ASSISTANCE (BORING BUT BIG):
Bench 5 x 10 x 100 (55%)

That was all. Did not do: Bent Over Rows, Suicides, TGUs, Pull-Ups, etc.

Friday, Feb. 1st, 2013

5/3/1 — 2.I.D (SQUAT)

WARM-UP
shoulder mobility
Jump Rope 4 x 50
Push Ups 4 x 7
lower body mobility

SQUAT
5 x 45
5 x 95 (40%),
5 x 130 (55%),
5 x 155 (~65%)
3 x 180 (~75%)
11 x 200 (~85%)

ASSISTANCE
Boring But Big
Squat 5 x 10 x 127.5 (~53.5%)
pull-ups 5 x 4 x green band assist

Workouts • January 26, 2013

Late January Workouts (1/21-25)

Workout 2013.01.21 Monday

Instagram Post
5/3/1 — 1.IV.D (Bench Deload)

Warm Up
500 meter row (1:48)
shoulder mobility, squat mobility

Bench Press
10 x 45
5 x 80 (~45%)
5 x 95 (~55%)
5 x 115 (~75%)

Assistance

Bent Over Barbell Row 5 x 12 x 65 lbs
Turkish Get Ups 5 x 6 (alternating arms) x 35 lbs
(Both exercises in five rounds alternating on three min intervals)

Conditioning
6 rounds: 40 meter suicides (10, 20, 30, 40) @ 90 second intervals

Workout 2013.01.23 Wednesday

Instagram Post

5/3/1 — 1.IV.D (Squat Deload)

Warm-Up
shoulder mobility
Jump Rope 4 x 75
Push Ups 4 x 5
lower body mobility

Squat:
10 x 45
5 x 100 (45%),
5 x 125 (55%),
5 x 145 (65%)

Assistance
pull-ups green and purple band 5 x 3
turkish get ups w/ 24 kg KB 5 x 2
goblet squats 5 x 10 x 24 kg KB
(15 min total, ie 15 x 60 sec rounds).

Conditioning
Prowler 8 x 40m x +50lbs @ 60 sec intervals

That’s all

Workout 2013.01.25 Friday

Instagram Post
5/3/1 2.I.A (Press)

Cycle 2, Phase I, Workout A.

Excited to begin the next 5/3/1 cycle. My working max on press is now 122.5.

WARM-UP
Mobility
500 meter row (1:55)
Mobility

PRESS
7 x 50 (~40%)
7 x 65 (~55%)
5 x 80 (65%)
5 x 92.5 (75%)
11 x 105 (85%)

(Compared to 1.II.A: same; darn)

ASSISTANCE (Boring But Big)

PRESS: 5 x 12 x 70 (~57.5%)
CHIN-UPS: 5 x MR x Green Band
(6, 4,4,4,4) (10 x 60 sec rounds)

No time for conditioning.

Workouts • January 19, 2013

Mid-January Workouts (1/14-18)

Workout 2013.01.14 Monday

5/3/1 — 1.III.D (Squat)

Warm-Up
shoulder mobility
push-ups 3 x 6
pull-ups green and purple band 3 x 3
turkish get ups w/ 24 kg KB 3 x 2
lower body mobility

Squat:
5 x 100 (45%),
5 x 135 (60%),
5 x 170 (~75%)
3 x 195 (~85%)
7 x 215 (~95%)

Boring But Big
Squat 5 x 10 x 125 (55%)

Workout 2013.01.16 Wednesday

5/3/1 1.IV.A (Press Deload)

Warm Up
Easy pace 500 meter row (2:06)
Mobility

Press
5 x 52.5 (45%)
5 x 65 (55%)
5 x 77.5 (65%)

BBB
Bird Dogs 5 x 10 x each side
Plank 5 x 20 seconds
Chin Ups (5 x 3, green and purple band assisted)

Conditioning

6 x sprint 100 meters
5 push ups
@ 1:30 intervals

Workout 2013.01.18 Friday

5/3/1, 1.IV.B (Deadlift Deload)

Warm Up: shoulder mobility,
5 x 5 push-ups,
5 x 5 x each arm one armed 35lb KB clean and press.
Lower body mobility.

Deadlift
5 x 135 (45%)
5 x 160 (55%)
5 x 185 (65%)

Boring But Big
KB Swing 5 x 10 x 28 kg @ 2 min intervals

More Work
Jump Rope 5 x 250 single unders
@ 3 min sec intervals

Weigh-In: 214.5

Workouts • January 18, 2013

getting into the flow

Another week on the 5/3/1 and I’m starting to get into it. Phase III workouts are difficult, but rewarding!

Monday, January 7th

Day after my 43rd birthday soiree, an all day party at the house and by the fire-pit. I was hurting just a bit.

5/3/1 1.III.A (Press)

Warm Up
500 meter row (SLOW 2:07)
Mobility

Press
5 x 52.5 (45%)
5 x 70 (60%)
5 x 87.5 (75%)
3 x 100 (85%)
6 x 112.5 (95%)

(“PM” 135)

BBB
Press 5 x 10 x 67.5 (57.5%)
Bird Dogs 5 x 10 x each side

Chin Ups (5 x MR, green and purple band assisted) 1, 3, 3, 4, 5
Plank 5 x 20 seconds

skipped conditioning

Weigh-In: 214

Wednesday, Jan. 9th

5/3/1, 1.III.B (Deadlift)

Warm Up: shoulder mobility, 4 x 5 push-ups, 4 x 6 x each arm one armed 35lb KB clean and press. Lower body mobility.

Deadlift
5 x 135 (45%)
5 x 175 (60%)
——–
5 x 220 (75%)
3 x 250 (85%)
10 x 280 (95%)

PM 373

Boring But Big
Deadlift: 5 x 10 at 167.5 (~57.5%)

More Work
Farmer’s Carry 8 x 40 meter w/ 2 x 45 lb DBs FatGripz
@ 90 sec intervals

Weigh-In: 213

Friday, Jan. 11

5/3/1 — 1.III.C (Bench)

Warm Up
500 meter row (1:49.2)
shoulder mobility, squat mobility

Bench Press
5 x 80 (~45%)
5 x 105 (~60%)
5 x 130 (~75%)
3 x 150 (~85%)
2 x 165 (~95%)

Assistance
Bench 5 x 10 x 102.5 (~58.75%)
Bent Over Barbell Row 5 x 12 x 80 lbs

Mess Around
TGUs 3 rounds
1 x each arm x 24 kg KB
2 x each arm x 35 lb KB

Workouts • January 5, 2013

… followed by seizures?

Last week, I wrote about the intense DOMS. This week, the highlight was definitely JZ’s scary new years day seizure episode. That blew up the whole family this week, not to mention my training. The training still did remarkably well all things considered. I’ve decided that I like 5/3/1 because, at least so far, it’s very forgiving if you miss a workout because of some stressful life crisis. Just do the workout when you get back to the gym and continue the progression.

Monday, Dec. 31st, 2012 (New Years Eve)

Warm Up
500 meter row (1:36)
shoulder mobility, plank, bird dog

Bench
5 x 70 (~40%)
5 x 85 (~50%)
3 x 105 (~60%)
3 x 120 (~70%)
3 x 140 (~80%)
8 x 155 (~90%)

Boring But Big Assistance
Bench 5 x 10 x 100 (~57.5%)
Bent Over Barbell Row 5 x 12 x 75 lbs

Mess Around
TGU/Snatch/Swing & Switch Arm/Snatch/TGD … a few reps back and forth.

Wednesday, Jan. 2nd, 2013 (No Workout)

No workout! JZ was hospitalized late on the night between New Years Day and the second. Needless to say I did not show up at the gym Wednesday morning. Zach covered for me.

Friday, Jan. 4th, 2013

5/3/1 1.II.D (Squat)
Warm-Up:
shoulder mobility
3 x 6 pushups
3 x 4 turkish get ups w/ 35 lb KB alternating arms
lower body mobility

Squat:
5 x 90 (40%),
5 x 115 (50%)
3 x 135 (60%),
3 x 165 (~70%)
3 x 185 (~80%)
10 x 205 (~90%)
I definitely impressed myself with these 10 reps. I didn’t expect to be able to do them. Also, I was impressed that when I plugged these numbers into the Wendler perceived max calculation formula {(weight x reps x 0.0333) + weight = perceived max} it predicts a 1RM of 270, which is my best effort.

BBB:
Squat 5 x 10 x 120 (~52.5%). These were fun.

Prowler:
8 rounds: 40 meter prowler +90 lbs @ 2 min intervals.

Saturday New Year’s Celebration at Asheville Strength and Conditioning

We had a party at ASC on Saturday. Fun times. My kids had some fun (see below). And I participated in the Poundstone Curls Stupid Ass Contest. Got 121 reps, so that’s something.

My favorite part of this video is that George Michael’s “Freedom” is playing. Tamara! Curses.

My kids also had fun:

AAAND… here come the DOMS again!

hi mom!