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Strength Day \• November 16, 2011
Wed. Nov. 16th, 2011 Warm-Up: AirDyne Mobility: Hips, Hams, Quads, Calves, Ankles, Shoulders, Forearms, Wrists Deadlifts (w/ fat grip bar): 5 x 70 / 5 x 110 / 3 x 140 / 2 x 160 / 1 x 180 / 3 x 200, F on 4 / 8 x 2 x 160 lbs. This was [...] Workouts \• November 11, 2011
Went to ASC early this morning, about 5:10 am, and got my squat on! After a brief hiatus, and a little reset, now the weight is starting to creep back up. Sleep is a problem lately, because the kids are sick. Heck, I am sick. As of today it’s been three weeks of coughing, hacking, [...] Conditioning \• November 9, 2011
In recent months, it’s always the same. Wednesdays are my deadlifting days. And now, having just yesterday settled some issues with help from Andrew G — who convinced me that I really have only two goals: first squat 300 and second deadlift 400 — it seems that Wednesday deadlift days are a fundamental part of [...] Strength Day \• November 7, 2011
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 [...] Workouts \• November 4, 2011
Friday morning I made it to ASC just at 6:00 am. No plans to squat. Still feeling like crap. The antibiotics are helping but not so much that, as I discovered quickly, a little effort causes me to break out in an unpleasant cold sweat (in my imagination, this has a grey green color and [...] Strength Day \• October 28, 2011
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! [...] Workouts \• October 26, 2011
Workout Wednesday Oct 26th 2011 Week XI, Workout B Warm-Up: 1000 meters easy on rower; 20-22 s/m, resistance 3. Mobility: Hip/Ham/Quad/Calf/Ankle/Shoulder/Forearm/Wrist Deadlift w/ Fat Bar: 3 x 40 lbs / 3 x 80 / 3 x 100 / 3 x 120 / 5 x 140. Wrist/Forearm Rehab (worked in as needed with above and below): [...] Strength Day \• October 24, 2011
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 19, 2011
Week X, Workout B. After spending weeks without deadlifting because of my damn broken arm, it feels great to be doing them again. I love deadlifts. And I love Wednesdays, because it has become my day for deads. Warm-Up: 5 min on Airdyne cycle, 4 min easy / 1 min hard; power skip, 2 rounds [...] Strength Day \• October 17, 2011
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 [...] |
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