2014-10-23 training log

Pretty evident I was distracted today. I’m pressing and it felt really light, really good… then I realized I had been only doing 5 reps instead of 8. sigh So I just cranked out a few more sets of 8. groan

Just got a lot on my mind from work and life and whatever. So today was just in there, do the work, and go. But I am liking getting back to some direct shoulder work, and it does feel good to press again. I keep wondering if I should go back to 5/3/1, but I honestly think I get about the same results from Base Building and Strong-15, but I don’t feel as beat-up. So same results and less downside? Yeah, I’m just going to keep on with Paul’s programming until I truly see reason to stop.

In other news, my fat loss seems to have stagnated, so after 20 lbs and 3 months I’m guessing Nick’s going to want to put me on maintenance for a month. We’ll see how that phase goes because diet will still be programmed; I’m curious to see how it will be.

Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 65 x 5
    • 85 x 5
    • 95 x 5
    • 95 x 5
    • 95 x 5
    • 95 x 8
    • 95 x 8
    • 95 x 8
  • Bent Laterals
    • 5e x 20
    • 5e x 20
    • 5e x 20
    • 5e x 20
    • 5e x 20
  • Upright Rows
    • 60 x 15
    • 60 x 15
    • 60 x 15
    • 60 x 12
  • Triceps Pressdowns
    • 45 x 25
    • 45 x 25
    • 45 x 21
    • 45 x 12
  • About these ads

    When you’re dead, you’re dead; until then, keep fighting.

    When you’re dead, you’re dead; until then, keep fighting.

    No matter your background, no matter who you are, what circles you run in, whatever it is you do in your life and world, this maxim applies.

    You see, when you are dead, and I’m talking heart stops beating, blood stops circulating, lungs stop breathing, brain stops functioning, whatever and however you want to define it, but you are truly dead and there’s no ability for you to undertake (further) action. Well, when THAT point comes, then you are dead and obviously you can’t do any more.

    But until that time comes, you aren’t dead. And so you must keep fighting.

    Certainly this applies in self-defense contexts, and I’ve said this phrase in numerous classes. Recently Greg Ellifritz posted this story:

    A 57-year-old Bronx livery driver chased a robber who had just shot him Wednesday, police sources said.

    … Sources said the robber shot the driver in the shoulder and the hand and fled.

    The cabbie drove after the fleeing suspect for half a block along Longfellow and struck him with the car, sources said.

    Driver was shot, but wasn’t dead. So he kept fighting, chasing his robber and hitting him with his car! There are countless stories like this, where someone is attacked but keeps fighting and as a result are able to win, or at least survive the encounter. But as well, there are many stories of people attacked, maybe shot, but despite their wounds being minor or certainly survivable, they give up and die as a result.

    When you’re dead, you’re dead; until then, keep fighting.

    A couple workouts in the gym recently were quite difficult. 100 reps of something, if you really work hard, you use a challenging weight, it can be an excruciating experience. Your brain starts to tell you to stop, your body starts to scream in pain. It really becomes a mental game to get 100 reps. Yes you could give in, but the reality is that it’s all in your head; if you really can’t do another rep, then your body will stop moving and truly you won’t be able to do another. But until then, you keep pushing on through the pain. Granted this is just  lifting weights, but it’s a good way to learn to accept the pain and keep pressing through it. To not stop until truly you cannot continue, not to give in to other factors that try to hold you back.

    When you’re dead, you’re dead; until then, keep fighting.

    When you’re in business for yourself, it can be tough. Startups will struggle. You will run out of money. You will wonder how you will pay your bills, both business and maybe personal. If you have dependents (e.g. children), will you be able to keep them from suffering too? Sure you could give up, but why?

    When you’re dead, you’re dead; until then, keep fighting.

    Really, it doesn’t matter the context, the situation, whatever it may be in life.

    When you’re dead, you’re dead; until then, keep fighting.

    2014-10-21 training log

    Time’s short this morning. Get in, lift, get out.

    Squats feel strong. I will bump up the weight next session.

    Sumo’s feel better each week. For sure, I’m better built for conventional, but this continues to be an interesting experiment. I do think sumos may play well as an assistance exercise for me, but needs more time to know. Today tho I opted to work up a little further, and the 315 went up very easy. Next week I think I’ll try to do a further workup until I miss to see really where a good working weight is for me, then do a more formal programming around that.

    Based upon Paul Carter’s Basebuilding

    • Squats (model 1)
      • bar x 5
      • bar x 5
      • 150 x 5
      • 175 x 4
      • 205 x 3
      • 225 x 2
      • 260 x 1
      • 180 x 5
      • 180 x 5
      • 180 x 5
      • 180 x 5
      • 180 x 5
    • Sumo Deadlift
      • 135 x 5
      • 135 x 5
      • 185 x 5
      • 185 x 5
      • 225 x 3
      • 225 x 3
      • 275 x 1
      • 295 x 1
      • 315 x 1

    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

    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.

    About these ads

    Writing about whatever interests me, and maybe you.

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