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 \• November 16, 2012

End of Cycle III Workouts (Oct. 29 to Nov. 16)

I still use this blog, just to track my workouts. But seriously, it’s a pain these days just to find the time to record my workouts here. That’s how busy I am. I’ve been keeping a workout log for years now. I’m over the thrill of it. I do this because consistency pays off and […]

Workouts \• October 6, 2012

cycle II week 4 (Sep 30 to Oct 6)

Cycle II (Sep 9th–Oct 6th), Week IV (Sep 30th to Oct. 6th), Workouts I, II, III. Monday, 10/1 (Workout I) Warm-Up: various Squat: 3 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 215, 230, 245, 260 (PR), 245 (oops) / f x 265. Press: 15 x 45 / […]

Workouts \• September 29, 2012

cycle II week 3 (Sep 24 to 28)

Cycle II (Sep 9th–Oct 6th), Week III (Sep 23rd to 29th), Workouts I, II, III. Monday, 9/24 (Workout I) Front Squat 5 x 45 / 1 x 140, 170, 180, 190, 200, 210, 220 (PR) / f x 225 Press 10 x 45 / 1 x 75, 95, 105, 115, 125, 133.5 / f x […]

Workouts \• September 22, 2012

second week of cycle II

Cycle II (Sep 9th–Oct 6th), Week II (Sep 16th to 22nd), Workouts I, II, III. Mon 9/17 Squat 2 x 5 x 45 / 1 x 135, 185, 215, 230, 245 / f x 260 Press 10 x 45 / 1 x 95, 110, 122.5, 132.5 / f x 140 / Push Press & neg […]

Workouts \• September 15, 2012

new four (ok, five) week cycle: week I

Cycle II (Sep 9th–Oct 6th), Week I (Sep 9th to 15th), Workouts I, II, III. Mon 9/10 Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240, 250 / f x 260 / 2 x 2 x 215 Press 5 x 45 / 3 x […]

Health Reports \• September 8, 2012

Chart of Maxes during Cycle I

The chart below corresponds to my first five week cycle with Zach Bijesse’s strength programming. For each of the three lifts I have been practicing, the chart lines plot the maximum single rep effort I achieved across three workouts during each of the five weeks of Cycle I. As you can see from the data, […]

Workouts \• September 7, 2012

labor/play

During the week of Labor Day (Sep. 3rd to 7th), it was supposed to be one of my interstitial “play weeks,” necessary, I judge, for this old man to remain focused and happy. But my programming coach, Zach Bijese, had other ideas, such as not paying any attention whatsoever to what I wanted. So I […]

Workouts \• August 31, 2012

just a little redemption

Cycle I/IV, Week IV/IV, Workout III/III. Friday, Aug. 31st. Slept just a bit better the past two nights. What could I do if I really slept right? Squat: 2 x 5 x 45 / 3 x 135 / 1 x 185, 205, 225, 245, 255 (new HBBS max!) / 2 x 2 x 230. There’s […]

Workouts \• August 29, 2012

another lovely day in hell

Cycle I/IV, Week IV/IV, Workout II/III. Wednesday, Aug. 29th. This day SUCKED. Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 215 / 2 x 225, 245 (barely!) / f x 250 / 1 x 225, f on 2. Press: 12 x 45 / 5 x 75 […]

Workouts \• August 27, 2012

no sleep on monday

Cycle I/IV, Week IV/IV, Workout I/III. GOD. I got only about 3 hours of sleep Sunday night to Monday morning. Up late prepping my classes. This workout was HARD. All in all I did better than I expected. Squat: 5 x 45 / 2 x 135, 155, 175, 195, 215, 225, 235 (slow) / 10 […]

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