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 \• January 30, 2012

monday again

Monday am early at ASC. Warm-Up on the Cycle, 5 minutes. Floor work and lots of mobility. Then squats. Squat: 5 x 45 / 5 x 157.5 / 3 x 235 / 1 x 250 / 4 x 255, fail on 5 / 4 x 255, fail on 5. Still a PR! Never done 255 […]

Workouts \• January 29, 2012

week three recap

Week three of my 12 week plan ended on Saturday, Jan. 28th. The results were mostly positive, but again mixed. Training: I hit two new PRs, just like in week two, bringing me five pounds closer to my goal lifts in both of my goals. New Squat PR of 250 x 5 on Monday, and […]

Strength Day \• January 27, 2012

all good all good

Friday AM, a good workout. I laid off the power cleans and KB swings, out of deference to the fact that my left forearm was weirdly pained and achy all week. I obviously overstressed it, but I’m not sure how. It wasn’t pained by what I did today, and by day’s end it’s feeling better, […]

Strength Day \• January 25, 2012

feeling good feeling bad

So so. Wednesday AM my workout was decent. But in the aftermath I notice that I seem to have messed up my (formerly broken) arm. Warm-Up. Deadlift: 10 x 45 / 5 x 165 / 3 x 275 / 1 x 300 / 5 x 320 (PR). I will not celebrate this PR too much. […]

Strength Day \• January 23, 2012

monday like friday

In my program Monday is like Friday is like last Monday. I’m loving the simplicity. The pattern of auxiliary lifts is different but the bones are the same. Warm-Up. Cycle, floor work, mobility. Squat: 5 x 45 lbs / 5 x 160 / 3 x 225 / 1 x 245 / 1 x 250 / […]

Health Reports \• January 22, 2012

week two wrap up

The second week of my 12 week cycle ended on Saturday, Jan 21st, and here is my report. Training: I hit two new PRs during the week of Jan 15th to 21st. Mon, Jan 16th, I squatted 5 x 245. Wed, Jan 18th, I deadlifted 5 x 315. These both show that I am continuing […]

Workouts \• January 20, 2012


Workout 2012-01-20 Warm-Up Squat 5 x 45 / 5 x 155 / 3 x 205 / 1 x 225 / 5 x 3 x 230 Deadlift, Fat Bar 3 x 5 x 175 Power Clean 5 x 35 kg / 5 x 50 kg / 3 x 60 kg / 3 x 65 kg / […]

Strength Day \• January 18, 2012

another week another deadlift PR

Early AM at ASC. Got off to a later start. A bit weird around my head but otherwise fine. Plenty of sleep. Had a pretty nice strict fast from 6:30 the previous evening. Weighed in at 204.5 this morning. Warm-Up: a bit of jump rope, floor work, rowing machine, mobility. Deadlift: 10 x 45 / […]

Strength Day \• January 16, 2012

monday new squat pr

Warm-Up: Airdyne, 5 min or so, floor work of various kinds (high knees, mountain climbers, deadlift walk, karaoke, power skip, bounding), then stretching hips, hams, quads, calves, mobilizing shoulders, forearms, wrists, etc. Squat: 4 x 45 / 5 x 155 / 3 x 225 / 1 x 235 / 1 x 245 / 5 x […]

Workouts \• January 15, 2012

week one wrap-up

After my first week of my 12 week cycle, I am ashamed to say, my results were mixed. Training wise, I hit a new PR on Wed., in the deadlift, a nice follow up to the previous Friday and Wednesday’s PRs. So, count the week as bringing me progress in my lifts. Body Composition goals […]

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