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 30, 2012

end of week twelve

Last workout of week twelve Friday morning. Warm-Up: Various. Wrist/Forearm/Shoulder Rehab: Wrist Curls: 3 x 20 x 10 lbs DBs; external rotations 3 x 10 x 10 lb DBs; Y/T/Is 3 x 10 x 10 lbs DBs (one 3 and one 5 missing? Tamara? Brian?); shoulder presses: 3 x 10 x 15 lbs KBs. SSB […]

Workouts \• March 28, 2012

argh deadlifts

Wednesday AM had a fun workout, but on reviewing the deadlift tapes I’m not totally pleased with my form. I see a lot of issues, from loss of extension, to craning my neck, to unnecessary layback and shrugging. I’m going to take my deadlifts back further and get this right (per suggestion by Andrew G). […]

Strength Day \• March 26, 2012

slowly getting heavier

Monday AM at ASC, after a TERRIBLE night of sleep. Ack. I am reminded of the way things were back in 2010. I need to get a grip. But the workout was solid. So. There. Insomnia. Warm-Up and Mobility: dynamic stuff only. SSB Squats: 5 x 70 / 5 x 160 / 3 x 200 […]

Workouts \• March 24, 2012

week eleven wrap up

Week eleven of twelve brought some positive developments, and some areas of stagnation. Basically, I really got back on track with my body recomposition goals, but my training kinda faltered, in that I also reset my deadlifts, with the result that I am far away from PR territory now, in both my target lifts. But […]

Workouts \• March 23, 2012


Something about this morning was awesome. Glorious. I was riding the clouds of glory. In spite of the fact that I got absolutely LOUSY sleep last night. So, what was it? A great lecture event at work last night? maybe the birds I heard outside, at 5 am, after the alarm woke me? maybe the […]

Workouts \• March 21, 2012

deadlift reset

Wednesday, early AM, ASC. Warm up, various Deadlift: 5 x 95 / 3 x 190 / 2 x 5 x 245. Not perfect. Extension is a bitch. Following Steve Hill’s advice here, I have reset my deadlift to 245. Thinking about a 10 lb a week increase. For the time being, to make up for […]

Strength Day \• March 19, 2012

back to the grind

Ooof I had a lousy sleep Sunday to Monday. Barely clocked any shut eye at all. Got a late, slow minded start at the gym, too. Warm-Up… yeah. Squat w/ Safety Squat Bar: 5 x 70 / 5 x 160 / 3 x 200 / 1 x 205 / 3 x 5 x 210. These […]

Workouts \• March 18, 2012

Starting Strength pulling camp with Steve Hill

Sunday, I spent all day out at the gym with Tamara, Matt, Miriam, Ed, David, Brian, John, Pat and Steve “I have a knife” Hill for a great Starting Strength Pulling Camp, where we worked on technique in the deadlift and power clean. This is my second camp with Steve, who is a very knowledgeable […]

Health Reports \• March 17, 2012

week ten wrap up (plateau)

After ten weeks of my twelve week training cycle, I’m looking at a bit of a plateau in the body recomposition, and I’m trying to decide whether I have a stall, a setback, or a normal epicycle in my training. I think only time will tell. Training: I did hit one new PR this week, […]

Strength Day \• March 16, 2012

keeping on

Friday morning, early at ASC, as per usual. Well, not quite usual, cause I didn’t get started until about 6:00 am. Warmed up quickly, since I was actually starting a bit later. Nothing fancy today. Squat with Safety Squat Bar: 5 x 70 / 5 x 140 / 3 x 160 / 1 x 180 […]

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