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 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 \• December 12, 2011

case of mondays

Oh things were hard this morning again. Not sure what’s the deal with my lifting. It’s not going well right now. My arms, from the shoulders to the triceps to the elbows to the forearms, on both sides… they feel so screwed up. Simply put. They are sore and constantly complaining when I’m in the […]

Strength Day \• November 14, 2011

monday PR

Workout, Monday, November 14th, 2011 Monday, about 5:10 am, I rolled into Asheville Strength and Conditioning. Great session. New squat PR. And I even have it on video! See below. If you have USEFUL comments on my form, please share them. Do be aware, though, that I already know that I basically suck … that […]

Strength Day \• November 7, 2011

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 […]

Strength Day \• October 28, 2011

awesome friday

Week XI, Workout C Friday morning, dark and early at Asheville Strength and Conditioning. The temperatures are falling now, with the leaves, and the world seems more hushed and uncertain. Especially at 5:00 am. I enjoy this time of year with all my senses. But I have a terrible cold — bronchitis symptoms and laryngitis! […]

Strength Day \• October 24, 2011

monday pushing the envelope

Week XI, Workout A Warm-Up: 1000m row, easy pace, 22 s/m, res 3. About 4:23. I forgot to note exact time. Quad/Ham/Hip/Calf Mobility Shoulder Mobility Wrist and Forearm Mobility Wrist/Forearm Rehab: (a) 5 x 15 x 8 lbs, pronated wrist curls & supinated wrist curls; (b) 3 x 8 x 15 lbs FatGripz DBs: ; […]

Strength Day \• October 21, 2011

friday new territory in squat PRs

New 5 rep PR of 225, but… as a work set of 3 x 5 in my LP. Sweet success.

Strength Day \• October 17, 2011

monday on and on

Week X, Workout A I’ve been plodding along, making progress in the gym. Today, ho hum, another linear progression induced PR. So boring… NOT. Warm-Up: about 1 minute jumping rope. Shoulder mobility and hip, ankle, ham, quad, calf mobility. Squats: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 2 […]

Strength Day \• October 14, 2011

friday squat PR and three sets of it

Week IX, Workout C Unbelievable. That is, I mean I understand it, I get why it works, but I still find myself unable to believe that linear progression can let you approach an existing PR, and then surpass it so easily. Yet it works. It really works. Warm-Up: Riding the Schwinn Airdyne Bike: 3:00 min. […]

Conditioning \• September 23, 2011

squat progress

Friday I showed up early and got in a decent workout. I’m having a bit of a hard time pacing myself effectively through my available training window; I am often supervising (or at least consulting about) the training of two other trainees during my period. Be that as it may, I’ve been making progress with […]

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