2014-08-22 training log

Given last week’s shoulder injury at the hands of rowing, I opted to take today on the conservative side… just to see how things go.

My shoulder is feeling much better, but there’s still something there. It feels like there’s something in my lower cervical or upper thoracic spine that if it could just pop (knuckle crack), I’d be fine again. But given some of the tightness I still feel in my upper left trap and side of my neck, I reckon until that relaxes and elongates more, the pop won’t come. So I continue to stretch, roll, move, massage, and do other things to help in that area. It will get there.

But there is a part of me that thinks there is some injury to the area. Maybe it started years ago when I was thrown off my motorcycle and landed pretty much on that shoulder… or then all the years sleeping on mhy left side. I dunno. Something does feel properly different, but at this stage all any doctor would tell me is to take it easy and rest and let it heal — after spending thousands on an MRI and other crap. So, I’ll just continue to take it easy.

Aside from that tho, the session went alright. Opted to do regular barbell shrugs instead of Meadows shrugs, just to see how my shoulder played; didn’t like it at first, but as I went on things felt better. I am hoping that some direct work and increased blood flow to the area will be helpful for the healing.

Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
  • Wide, Neutral-grip Lat Pulldowns
    • 120 x 8
    • 120 x 8
    • 120 x 8
    • 120 x 8
  • Barbell Shrugs
    • 135 x 20
    • 135 x 20
    • 135 x 20
    • 135 x 20
    • 135 x 20
  • Hyperextensions
    • 10 x 10
    • 10 x 10
    • 10 x 10
    • 10 x 10
  • About these ads

    Here… smile at something

    I’m tired from all the pain and negativity going around.

    Facebook, Twitter, whatever — people are focusing on so much negative, anger, “you’re wrong”, “fuck you”, “this President’s an asshole”, “no YOU’RE an asshole!” and yes even snark is negative at its root. It’s sad to say this is how it is these days, but right now it’s far worse than usual.

    So let’s try to lighten the mood and smile a bit.

    Here’s an episode of “Saved By The Bell”, where Kelly gets a zit, and Zack both screws up yet saves the day and teaches us something more important about life and ourselves.

    Hey, if I made you smile (even if you were groaning at me), then I did my job. :-)

    BTW, I think the video poster intentionally down-tuned the audio to avoid auto-detection mechanisms. Frankly, it makes the whole thing a bit funnier.

    You have to create a larger disparity of force

    A motivated attacker isn’t going to be deterred by anything less than using more force against him than he is willing to experience. Rape whistles, yelling the word “no”, or racking a pump shotgun WILL NOT deter a motivated attacker. For that job, ruthless violence is the only solution.

    - Greg Ellifritz

    Emphasis added.

    Force disparity matters. And really, when it comes time for you to defend your life, you want the long-end of the stick. As Greg discusses, it’s what works.

    2014-08-20 training log

    I can’t quantify if I’m stronger, but I am more adapted to the workload (which of course leads to strength improvements, in this case).

    Whereas last week kicked my ass, today was much better. Squats were completed with good form. After the last set of deadlifts I didn’t realize it was the last set and I was still readyt to do more. No pausing on the leg pressing. So I’d say I’ve improved in terms of adapting to the workload. So that’s good.

    Squats went well. If I’m understanding Base Building correctly, the 3 models aren’t a means of progression but rather a means of finding a model that works for you that allows you to progress. So you don’t do model 1, then 2, then 3, rather you start with 1 and if it works for you and you progress on it then just stick with it; if you see no progress, try model 2 and see if that template provides the proper stimulus to allow you to progress, etc.. So while within the model, once it gets really easy, then you stick with the model and just up the weight. How easy? Well, once it starts to feel easy, stick with it a couple more weeks — make sure you didn’t just have a 10% day, make sure you really have milked it, make sure there isn’t perhaps some progression still left in there (maybe small, but still something). If it is really solid and easy and remains so after a couple weeks, up the weight and keep going.

    So in that vein, squats I think may wind up with a bump in a month or so. The 175 5×5 is feeling really good, but I know I haven’t tapped it out yet. I probably started lighter than I was capable, if I can handle it this well so quickly. But that’s fine; better to start light and have progress.

    On deadlifts, halfway through I realized I had just been doing the movement, not applying C.A.T.. So the last 2 sets were done that way, and I just have to not forget to apply that principle to my deadlifts.

    All in all, felt alright today. Happy.

    Based upon Paul Carter’s Basebuilding

    • Squats (model 1)
      • bar x 5
      • bar x 5
      • 145 x 5
      • 170 x 4
      • 200 x 3
      • 220 x 2
      • 250 x 1
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
    • Deficit Deadlift (model 1)
      • 315 x 3
      • 315 x 3
      • 315 x 3
      • 315 x 3
      • 315 x 3
    • Leg Press
      • 135 x 20
      • 135 x 20

    Unarmed ≠ Undangerous

    Unarmed does not equal undangerous. Just ask Christy Mack.

    I’d like to end the posting there, but I know if I do there’s going to be someone that reads more into it than the simple statement, and will make assumptions about how I stand on some current events.

    The intent of my statement is simply an attempt to dispel the notion that just because someone is “unarmed” means they aren’t dangerous, or that particular responses to an unarmed threat are somehow unjustified because you don’t view them as equal responses (e.g. one is unarmed, the other is armed).

    I don’t know the entirety of the Christy Mack and “War Machine” story; at this point there’s a lot of he-said-she-said going on, and the truth will eventually come out. I am not taking sides, nor do I have any dog in this fight. What appears undeniable is War Machine beat Christy with his bare hands resulting in 18 broken bones around her eyes, nose broken in 2 places, missing front teeth with several more broken, she couldn’t chew or see out of her left eye, fractured rib, severely ruptured liver from a kick to her side. She can’t walk from her leg injuries. (citation, including hospital pictures of her injuries).

    Can you honestly say that an unarmed person can’t be dangerous and inflict grievous bodily harm?

    Some may say this is exceptional because War Machine is a trained MMA fighter. Doesn’t matter. If someone comes up to me on the street with intent to do harm, am I supposed to ask them first “Excuse me, are you an MMA-fighter? Because I have to factor that into my response.” Regardless, there are countless stories of people getting sucker punched on the street, they fall and crack their head on the pavement and wind up brain damaged, in a coma, and/or dead. No special training on the assailant’s part; all they were was “unarmed” but still dangerous.

    Please don’t read any deeper into my statement than the words themselves present. I’m not trying to make political commentary nor take a stance on any of the current events; do not assume what my stance is and put words into my mouth. My statement today is only to show how an unarmed person can cause grievous bodily harm, and say that we as a society need to move away from this false pretense that “unarmed = undangerous”.

    (And yes I know… “undangerous” is not a word. Some poetic license, please. Actually, I just looked it up and it seems Doc Webster says it is.)

    2014-08-18 training log

    First, diet report: down 5 lbs. in my first week.

    But that’s the thing, first week. The lack of carbs is going to cause a more dramatic initial weight loss because of water and bloat loss. How much fat did I lose? Hard to say at this point, but hopefully 1-2 lbs. of that is fat and not just bloat. Still, this is normal and “on track” for the first week.

    So far so good otherwise. I do appreciate the simplicity and flexibility of the program. Yes there are lines you have to color within, but those lines aren’t so crazy restrictive (and aren’t too far off from how I normally eat; someone that lives on Sonic, Whataburger, and prepackaged grocery store food will have a more drastic adjustment). Other programs I’ve tried had me going nuts after a week, but I’m not crazy… yet. I think this coming week will be telling, because I woke up this morning craving carbs like crazy. I did just spend the past week somewhat carb deprived, and just had 2 days in a row of no carbs, so I’m not surprised my body is saying to me “What the hell have you been doing? Feed me, damnit!”. My breakfast this morning had an apple, nectarine, 1/2 cup of oatmeal, 1 tomato (and 40g whey) and I just inhaled it. So, this week might be a little more nuts for me as my body learns to adjust, but I hope it’s like any sort of extinction burst — it gets worse before it gets better, and that I’m starting on the worse phase now and that it will in fact get better in the coming weeks.

    BTW, while I hate eating chicken breasts, I found what might become a livable solution. I can buy these 5 lbs. bags of frozen, raw, deboned chicken breasts at the store. Heat up the Weber grill to about 375º, throw the frozen breasts on the grill, cook for 60 minutes, done. Advantage? Much easier than trying to cook that much in the kitchen, less time consuming. I can also throw on some wood chips to smoke and add a lot of flavor to the meat. Halfway through the cooking, you turn them; so at that time I brush the breasts lightly with some olive oil and lemon juice. Yes, this turned out chicken breast meat that didn’t suck.

    Also, Tony Chachere’s creole easoning? Great seasoning, but do NOT use it as a rub. Gonna be choking down some salty-as-hell fatija meat this week too. I’m glad I opted to cook a bunch of brown rice as a primary carb source for this week — will help cut the saltiness.

    Yes, I’m trying to cook a bunch of food on Sunday, to facilitate eating the rest of the week. Never done that before, so we’ll see how it goes. But at least looking at the past week, it was sure handy.

    Enough about diet! On to the lifting.

    First, my left shoulder is still not 100% from whatever I did this past Friday. It’s MUCH better, but it’s still going to be a few days. Nevertheless, lifting today seemed fine but I was willing to can it in the name of shoulder health if needed. Thankfully that wasn’t necessary.

    The lifting itself felt good. This program is certainly an ass-kicker. I also think that doing bench work on Monday is going to be a good thing. I normally like to squat on Monday, but I think if the diet continues like it does (2 days in a row of no carbs), that squatting on Monday would be too much. I was feeling drained today, but I certainly perked up as the session progressed. I felt really good with the BHP.

    Only got one more rep, in total, in the bench work sets compared to last week. So not much progress, but progress is progress. I also felt more comfortable today with the program. So we’ll see how progress goes. Liking things so far.

    Based upon Paul Carter’s Basebuilding

    • Bench Press (model 1)
      • bar x 5
      • bar x 5
      • 115 x 5
      • 130 x 4
      • 155 x 3
      • 170 x 2
      • 190 x 1
      • 170 x 8
      • 170 x 8
      • 170 x 8
      • 170 x 7
      • 170 x 4
    • Machine Flies
      • 75 x 10
      • 75 x 10
      • 75 x 10
      • 75 x 10
    • Behind the Neck Press
      • 80 x 10
      • 80 x 10
      • 80 x 10
      • 80 x 8
    • Hammer Curls
      • 25e x 10
      • 25e x 10
      • 25e x 10
      • 25e x 8

    Sunday Metal – My Favorite Anthrax

    Continuing my favorites with another from “The Big 4″, Anthrax.

    Anthrax was one of the first thrash bands I was introduced to. Bryan played “I’m The Man” for me and I was hooked.

    And that sense of humor made “Attack of the Killer ‘B’s” a favorite album.  Their cover of “Bring the Noise” was awesome.

    But getting away from the novelty stuff towards their thrash stuff, I think “Persistence of Time” was a great album. It was focused and I think they really found their groove on this album.

    “In My World” is a constant favorite.

    Nothing touches me… I’m a walking razorblade.

     

    About these ads

    Writing about whatever interests me, and maybe you.

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