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.
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
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+%)
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
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
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.
