2014-10-20 training log

It was a good day.

I do think model 2 is working better for me, along with some adjusted assistance work (like the “350 method” stuff). I’m going to bump up the weight next week.

Note to self: keep squeezing the bar like you’re trying to crush it — helps alleviate pain in the wrist, as well as makes it easier to press. SRSLY. I get a good grip on the bar, but I often forget to crush it. My wrist started hurting right out of the gate, so I kept on crushing the bar with my grip — gotta remember to do that.

In related news, my fat loss is starting to stall — it’s a natural consequence. The plan is to keep going week-to-week and see how things progress. When it looks like a good solid stall, we’ll go maintenance for a month. I’m dabbling with the idea during that time about changing up my lifting as well. Maybe a Strong-15 short cycle, maybe more a mass-building phase. I don’t know. It’d only be for 4 weeks, so I even debate if I should bother (instead, use the added fuel to just smash things). Just a thought rolling in my head.

Based upon Paul Carter’s Basebuilding

  • Bench Press (model 2)
    • bar x 5
    • bar x 5
    • 115 x 5
    • 130 x 4
    • 155 x 3
    • 170 x 2
    • 190 x 1
    • 200 x 1
    • 190 x 5
    • 190 x 5
    • 190 x 5
    • 170 x 5
    • 170 x 5
    • 170 x 5
    • 135 x 20 (AMRAP)
  • Incline Press (350 Method)
    • 85 x 20
    • 85 x 14
    • 85 x 12
  • Machine Flies
    • 90 x 10
    • 90 x 10
    • 90 x 10
    • 90 x 10
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Mindset wins

[Lemmy] said that Sid Vicious would throw himself at guys much bigger than he was and they backed off because they could tell that Sid had no fear

That’s a story that Lemmy told Henry Rollins. It was just a passing comment in this article (which is about music elitism, an interesting article in its own right), but it stood out to me.

Sid Vicious was a tall but skinny dude. From a purely physical standpoint, there wasn’t much intimidating about him. But that he threw himself at bigger guys and they backed off because they could tell Sid had no fear? What might that tell you about the importance of mindset in being successful?

Sunday Metal – My Favorite Monster Magnet

Let’s keep it simple today, because it’s hard for me to choose.

The “Superjudge” album is probably my favorite Monster Magnet album — I could listen to it endlessly. “Cage Around the Sun” is such a cool song. But if there’s any song that I think sums up Dave Wyndorf’s drug-induced lyrical voyages, it’s “Face Down”

“I’m sucking up more karma than I need, so have a supernova on me” it just one of those cool lines that you’ll never top.

But the other Monster Magnet song I find myself always coming back to is “Bummer”

There are so many people that go to bed with Lucifer, then cry cry cry when they don’t greet the day with God.

About the OODA Loop

In matters of personal defense, we often speak of the OODA Loop. Of course, the OODA Loop has applicability to life in general, but for many people the first time they hear about it is in some class teaching personal defense.

BTW, while it’s common to refer to it as the “oo-dah loop”, Massad Ayoob made it clear back in my MAG-20 class that the creator of the OODA Loop – John Boyd – referred to it as the “Oh-Oh-Dee-Ay Loop”.

Pronunciation aside, The Art of Manliness wrote a rather in-depth piece on the OODA Loop. If you’re unfamiliar with the concept, or know about it but appreciate some deeper knowledge of a topic, give it a read.

2014-10-17 training log

I am so sore this morning….. :-)

From the top of my shoulder down the back of my arm to my elbow… oh… :-) But that’s what happened yesterday.

And today? Somewhat the same. I expect the weekend will be interesting and full of many stretching sessions.

I do think I need to up the volume a bit on my back work. Paul’s templates put it at 4 sets but by 4 it just feels like I was warmed up. So I’ll think about it, but either it means 5 sets, or maybe I’ll do a few lighter warm-up sets and work up, at least on the rows.

Oh, and 100 rep curls? It’s all a mental game.

Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 150 x 8
    • 150 x 8
    • 150 x 8
    • 150 x 8
  • Meadows Shrugs
    • 70e x 12
    • 70e x 12
    • 70e x 12
    • 70e x 12
  • Wide, Neutral-grip Lat Pulldowns
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • EZ Bar Curls
    • bar x 100
  • 2014-10-16 training log

    Man, this was different. I haven’t pressed in many moons, and it felt strange. :-) But it came back to me pretty naturally. I did still feel awkward and unsure of best grip placement — didn’t remember where I did it before, so I just played around but mostly was at a “natural” location for where my arms/hands end up being in a “clean” position. Meh. It’ll all come back over the coming weeks.

    A lot of today, being a first day doing this, was just finding out where weights go and what to do. I haven’t had a “shoulder” day in ages, so it felt foreign but good. I did enjoy it. Well… picking out the 5# dumbbells felt silly.

    On the bent laterals, I’m opting to do it off a bench. So the 45º bench, lay on my stomach, but allow my torso to be parallel to the ground. Then keep my long-arms straight and work to just contract the posterior deltoids and other back muscles to raise my arms up (only the smallest bend of the elbows, just to keep them unlocked to avoid stress on them) keeping arms at a 90º angle to the body. Doing it off the bench will help me maintain better posture and strictness… and boy, it feels silly to only use 5# DB’s, but when you gotta do 100 reps well… yeah, it was appropriate. I know how weak that musculature is on me, so it is what it is. I figure once a month I’ll try John Meadows’ rear delt destroyer approach.

    All in all tho, fun day. We’ll see how this 4x/week plus the minor dietary adjustment does for keeping me on the fat-loss train.

    Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 65 x 5
    • 85 x 5
    • 95 x 8
    • 95 x 8
    • 95 x 8
    • 95 x 7
  • Bent Laterals
    • 5e x 20
    • 8e x 20
    • 8e x 20
    • 5e x 20
    • 5e x 20
  • Upright Rows
    • 60 x 12
    • 60 x 12
    • 60 x 12
    • 60 x 12
  • Triceps Pressdowns
    • 40 x 25
    • 40 x 25
    • 40 x 25
    • 40 x 25
  • An interesting legal study

    Eugene Volokh presents an interesting case about “Coming armed to see ‘an explanation from or discussion with the other person concerning the actor’s differences with the other person’“.

    This is a rather interesting examination of laws and the legislative process. If you live in Texas, if you carry a concealed handgun or care about such matters from a legal perspective, or are just someone that finds the law an interesting – and sometimes strange – thing, it’s a good read.

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    Writing about whatever interests me, and maybe you.

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