Ring Dips and BS

6:00 am workout at CFA today: Warm Up followed by ring dips (sets: 25 x blue band; 10 x red band; 10 x purple band; 5 x no band) and then Back Squat strength progression part III (80% max reps x 4 @ 180s) w/ 140 lbs: x 10, x 10, x 10, x 9. Respectable, and I will be frackin’ sore tomorrow.


Prancing around, dislocates, mobility, cross chops (w/ 30 lbs, 10 per side), push-ups (13), kipping swings (12), front squats (10).

Ring Dips

Wanted to work on form and get some volume in the form of reps, so I grabbed first blue band (x 25) then red (x10) then purple (x10) then found myself kinda stymied on the no bands (x4, toed off for the 5th).

What lifts or movements DON’T represent a point of weakness for me?

Scratch that… trying to remain positive here. I will be sore tomorrow… and stronger.

Back Squat

Time for the part III of the strength progression, following up on sessions from Sep. 7th (part I) and Sep. 14th (part II). These were follow ups to my most recent Back Squat PR day on Aug. 30th (5 x 175 lbs).

80% (140 lbs) x max reps in 30s x 4 @ 180s: 10, 10, 10, 9

Good volume here: 5,460.

Comparing this to where I was over the summer, let’s see.

Nothing spectacular in this session, and no PR in any sense. Previous high-volume single sets of back squats include 12 x 150 (on July 14, 2010 (= 1,800) and 9 x 160 on Aug. 1st, 2010, (= 1,440). But my total volume today far exceeded those training sessions. So, let’s see where this leaves me next week, as I attempt a new 5 rep max PR of 180. That should be doable. And I intend to push ahead quickly thereafter into a new round of work sets.

Training and Nutrition Notes

I went to bed an hour later than planned (10:30 pm) but still got a decent sleep although I barely managed to rouse myself, at 5:35 am, from some of the deepest dream-states of the night. That is one of the problems of training early morning. I have been finding that not eating after the dinner hour seems to contribute to better sleep. I’ve always thought the opposite was the case but now I think proper sleep hygiene demands eliminating coffee during the “PM” part of the day, hitting the sack pretty early, and not bringing food still needing digestion to bed with you at night.

Today while training I began the 6:00 am session at hour 11 of what then became a 13 hour intermittent fast (7:15 pm to 8:15 am).

But I wasn’t COMPLETELY fasting. I’d hydrated well and I was hopped up on “Jack3d” and on 10g worth of “Purple Wraath” BCAAs. I noticed some flushing and burning in my skin, especially on the ears. This was actually the second time that had happened (it happened yesterday too but I didn’t want to mention it in case it wasn’t related to the product); so anyway… now I’m paying attention. Also, I continue to have problems with aftertaste. Artificial is artificial and there’s no getting around it.

On the other hand… when I say “hopped up” I mean it. Wow. It felt pretty good to be alive and in the gym this morning.

Later, I broke my fast with boiled eggs, bacon, and kale (going for lower fat and lower saturated/animal fat overall this week so I didn’t fry anything in bacon grease like I usually do) and had a shake of strawberries, raspberries, hemp-milk and plain plain 100% whey protein.


  1. Last night I ate two hard-cooked eggs and a glass of whole milk _right before_ I laid down for the night. Idiotic. It wasn’t any physical discomfort that kept me awake, it was the grotesque noises coming from my gut.

  2. Yeah I go back and forth with this one. Sometimes a full tummy is comforting and helps me feel sleepy and relaxed. But I think if I look at the whole picture, the night long sleep is more profound if I move into a fasted state shortly after going to sleep (i.e. 5+ hours after last meal is in first 1/3 of the night).

Let me know what you think...