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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Strength Day • November 7, 2011, at 8:33 pm

new cycle

Week I, Workout A

Warm-Up: 1000 m row, mellow pace.

Mobility: Hip, Ham, Quad, Calf, Ankle, Shoulder, Forearm, Wrist

Squat: 2 x 5 x 45 / 5 x 115 / 3 x 155 / 3 x 5 x 185.

Wrist/Forearm Rehab: pronated and supinated wrist curls, 5 x 5 x 10 lbs DBs.

Upper Body Aux: 3 x 5 x 20 lbs DBs w/ FatGrips. Bent Over Row, Press & Curls (supersets)

Push-Ups: 4, 4, 4, 3, 3

Chin-Ups (Orange or Green Band, Fat Bar): 3, 3, 3, 3, 2

Turkish Get Ups w/ 15 lb. KB: 2 x 5 x each side.

“Conditioning”:

4 x 100 m farmer’s carry w 20 lbs Fat Gripz DBs; in between rounds:

Plank Holds: 90 sec, 90 sec, 120 sec.

That 120 second plank hold was an incredible mind-freak. Physically difficult, yes, but the last 30 seconds was all about making myself do it.

Notes:

As per my most recent post, this week begins a new cycle for me. Last week, being as sick as I was, I completely abandoned the gym on Mon and Wed mornings, in favor of sleep. Since my usual workout time is early early morning, on those times when I am sick, it’s hard to get into the gym even for light work, since my sick body so clearly needs additional sleep more than it needs motion. But after I finished up my antibiotics on Sunday, I was feeling probably 85% better. So I swung back into action as of this morning early.

Restarting the count of weeks. What does it mean? The main issue, besides the missed workouts, was the long period that elapsed from my last squat workout until this one. Ten full days. So I reset my squat numbers… a purely temporary situation, to be quickly remedied. This wasn’t a reset due to failure or form issues, so I’ll quickly step it back up. 185 today. Add 30 lbs for this Friday taking me to 215. Add 15 lbs for next Monday taking me to 230. And then 10 lbs for next Friday for a new +5 lb PR, putting me back on course with my earlier Linear Progression. But 19 days behind the previous “schedule.” I’ll have to see how those feel. They may feel great. In which case, I’ll stick to +5 lbs per session. But my instincts are telling me to switch now to +2.5 lbs per session, aka +5 lbs per week.

Over the longer term, what does this signify? For my squats, I mean? After hitting 240 on Nov. 18th, doing +5 lbs per week would put me at 250 lbs on Dec. 2nd, and at 260 by Dec. 16th. At which point Christmas break may interrupt. Or it may not! We’ll see. If I can swing it, I can possibly get away with doing pared down squat and deadlift only sessions Dec. 18th to Jan 3rd; I’ll need to get at least 5 sessions in: two the week of the 19th to the 23rd, two the week of the 26th to the 30th, and one on the first of the year. If I can continue to hit a +2.5 lbs per session, that would bring me up to 265 before Christmas, and 270 before New Years, and 275 on my birthday on Jan. 6th.

Is that possible? I believe it.

2 comments to new cycle

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hi mom!