Month: December 2012

2012-12-24 training log

/ hsoi

All I want for Christmas is to increase my Press. 🙂

Wendler 5/3/1 program, cycle 16, week 1

  • Work Set – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x5x95 (work)
    • 1x5x110
    • 1x8x125
  • Asst. #1 – Press
    • 1 x 6 x 125
    • 1 x 6 x 110
    • 1 x 8 x 95
    • 1 x 10 x 75
    • 1 x 10 x 65
  • Asst. #2 – Pull-ups (band assisted)
    • 5 x 5 x BW
  • Asst. #3 – Stuff
    • Upright rows
    • Flared-arm DB Extensions
    • Cheat Curls
    • 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure
  • Sled drag
    • 8 trips, 75 yards each trip
    • 75# on the sled
    • 30 seconds rest, after every second trip
    • sled straps around the waist, walking forward

I do hate that my Press is feeling so weak. I drop down the weight, the compare it against past performance I feel like I’ve stepped back too much. *sigh* But I know I’m working to improve technique. Case in point, today I was fiddling with wrist position, which caused me to take a different bar path. My arms and such moved through the same range, but with “straighter wrists” that put the bar further from me and so leverages were different. I probably don’t need THAT straight a wrist during the Press, but I’m playing with wrist positions to correct that aspect, so it was useful to experiment. As well, I notice my lock-outs are maybe 98%. I’m at full extension, but I’m not locked out and squeezing everything at the top of the movement. So, add that in, make it certain, and work things harder. On paper it looks worse, but in reality it’s pushing me to my limits so….

I am happy to have cranked out 5 reps across with the band-assisted pull-ups. I’ll now go 6 across and just keep working my way up.

On the last stuff, I thought to try flared-arm DB extensions instead of the pushdowns. Pushdowns were causing me some elbow discomfort so let’s try this instead. Well…. it felt worse. *sigh* But in a way, it also felt like if I did these they may actually be better for me. I dropped the weight down, more reps, and it was a lot better, so well… I’ll keep trying them and see how it goes. One session is not enough.

And yes, I dragged the sled. I do think it’ll be good for me to drag it moderately after every workout. I went up to 75# today (from 50# last session). Finally I felt like I was dragging something! I felt some resistence. 8 trips was enough, especially with only 30 seconds of rest every other trip. It didn’t tax me much, but my heart rate was in the “target zone” and it was some effort. I reckon doing this exact same routine after deadlifting or squatting would be a LOT more taxing, so I’ll stay here and see how it goes on Wednesday (squat #2). I’ll just keep working my way up until I have enough “reps” and weight that I’m getting a good work. I don’t want to overdo the conditioning work, but I do need to do some. The sled makes me happy.

Put your money where your mouth is

/ hsoi / 6 Comments

From HuffPo author Amitai Etzioni:

We should not wait for our elected officials, in President Obama’s good words, “to come together and take meaningful action to prevent more tragedies like this, regardless of the politics.” We should do our share. One way to proceed is to mark our homes, apartments and condos, with a “gun free” sign. Parents should notify their friends that they would be reluctant to send their child over for a play date unless the home was safe from guns. Residential communities should pass rules that ban bringing guns onto their premises, clearly marking them as gun free.

Anyone who puts up such signs will become an ambassador for gun control, because they are sure to be challenged by gun advocates to explain their anti-gun positions.

You know what? That would be an interesting effort for sure. I truly appreciate Mr. Etzioni’s proposal for these “gun control ambassadors” because he’s suggesting people take immediate action themselves, instead of waiting for politicians to bicker and waffle and solve nothing.

He’s calling for people to put their money where their mouth is. To proudly proclaim their stance on this issue. Put signs in your yard. Wear a t-shirt proclaiming your stance. Put a bumper sticker on your car. If it’s what you believe, let everyone know.

So for you that support gun control, what say you? Are you willing to do as Mr. Etzioni proposes?

 

KR Training December 2012 Newsletter

/ hsoi

The KR Training December 2012 newsletter is now posted.

A little different from other newsletters, given the current state of affairs. But this is the sort of thing you won’t see reported in the mainstream media.

Trans-Siberian Orchestra, 2012 Winter Tour Review

/ hsoi / 5 Comments

Yesterday afternoon the family went to see Trans-Siberian Orchestra. This is our fourth time seeing them in concert, and it’s always an enjoyable experience.

But this time was a lot more enjoyable — especially for Youngest.

Like all TSO shows, it’s a giant rock concert with loads of class, music blending classical and rock (hey, all the guys behind TSO are heavy metal guys), lights, lasers, smoke, pyrotechnics… just a great time. This year was different from years past in that their 3rd album, The Lost Christmas Eve, was the focus of the first half of the show. It was a great choice and welcome change. Still, the storytelling was awesome, and overall production top-notch, as always.

We did notice some differences, like the show was tighter. A little less banter and talk, a little less improv, and the second half “rock concert” didn’t have any noticeable covers or jams. But that’s all good because again, it made for a nice change in the show. We stopped going to see them for a little bit because it was “the same thing” over and over, which was OK but you know… you’ve seen it once, you’ve seen it again, and why spend all that money again? So we really liked the change. We do hope as they put out more non-Christmas albums to try to catch them on one of their non-winter tours.

I am a member of the TSO Fan Club, and because of that I’m able to get early tickets and good seats at the shows. This was no exception, and I chose some nice floor seats. Not too close, not too far back, but close enough to really see everything yet far enough back to be able to take in the whole of the show. Well… I think because we had such good placement, we got a treat.

Before the show started, while we were just sitting and waiting, a member of the road crew came up to us and pointed at Youngest and asked if he’d like to come on stage at the end of the show and receive a present from the band. Whoa! Of course we said yes. He asked a few questions (e.g. first time seeing the band? no, fourth), we discussed the logistics, and that was settled. He would come over to us during the last song to get us, then walk us over to the end/side of the stage where there are steps, and then Youngest would go on stage with the band and receive a gift.

And so it happened.

Youngest, taking a bow with Trans-Siberian Orchestra… with his autographed guitar!

He came up on stage, they gave him a guitar, autographed by the band. They gave him a chance to say something, but he didn’t — he told us later he was just in shock and giddy from it all, had no idea what to say being up there with them in front of 5000 people. 🙂

But he really enjoyed it and it was such a cool moment for him and our family. I know it’s a moment we’ll never forget.

If you’ve never seen TSO live, you’re missing out on a great experience. Go see them if you get the chance.

2012-12-21 training log

/ hsoi

Break with your knees first.

Wendler 5/3/1 program, cycle 16, week 1

  • Work Set – Deadlift (working max: 355#)
    • 1x5x145 (warmup)
    • 1x5x180
    • 1x3x215
    • 1x5x215 (work)
    • 1x5x270
    • 1x8x305
  • Asst. #1 – Good Mornings
    • 3 x 12 x 105
  • Asst. #2 – Pulldown Abs (kneeling)
    • 5 x 15 x 130
  • Asst. #3 – Sled drags
    • 8 trips (75 yards each), 50# on the sled

I’ve been re-reading “Starting Strength” by Mark Rippetoe. Yeah, all the powerlifting reading I’ve been doing is useful and good, but I’m not out to powerlift, I’m out to get strong. So returning to Rip’s fundamentals is good. I’ll still take lots of information from the powerlifting guys tho because they know what they’re talking about. Anyways, in talking about the deadlift, Rip mentions to “break with your knees first”. I put conscious effort into ensuring that. Yes, the bar path is much better, everything is better… but it does tax me more, because no question my back is stronger than my glutes and hams — which is why I’m focusing on them in my assistance work. So I didn’t get as many reps as I wanted to with 305, but they were all very good and taxing reps. I could have gotten 9, maybe 10… but leave some in the tank.

Interestingly, I didn’t do 5 sets of Good Mornings because I could feel my lower back was pooped… more of those could have been bad.

And then, back to the sled! Again, just buckled the strap around my waist and walked. This time tho I only took maybe 20-30 seconds break, and then only between every other trip… so up and back, then rest. Went up and back 4 times (8, 75 yard runs total). Just walk, and think about not just walking, but actually pulling back with the glues and hams with each step. It doesn’t tax me heavily yet, but I’m working my way up to it. I haven’t yet but need to go back to some books I have with suggestions for good sled routines and work myself up to it all. Huzzah.

I wept

/ hsoi

I wept (literally) on my drive to work yesterday.

I was listening to Bing Crosby & David Bowie’s beautiful duet “Peace On Earth / Little Drummer Boy ”

Like you, the large events of the past week have been going through my head… a lot.

And it’s been very heart-breaking to me, tho perhaps not for the obvious reason.

Every child must be made aware
Every child must be made to care
Care enough for his fellow man
To give all the love that he can

Care enough for his fellow man, to give all the love that he can.

If what I’m seeing right now is all the love that we can give, then we’re doomed.

Maybe it’s the recent spate of rudeness. Maybe it’s all the anger, the fear, the vitriol, the venom, the hate, the intolerance. Maybe it’s all the hypocrisy and double-standards. That no one wants to listen, they just want to be right, they just want their way.

There’s some lip service given to love, to compassion, to understanding… but you know… talk is cheap. I’m not seeing the actions reflecting it.

And I wept at the thought.

And I’m looking at what might lie ahead. Because the way the war drums are being beaten, in the media, in Washington… it’s only going to drive the wedge deeper, it’s only going to divide us further.

Everyone thinks recent events are extra sad because it’s Christmastime. But yet, I don’t see anyone acting in a Christmastime way. Selfishness, ugliness, taking and not giving. That giving can even be giving an ear, giving consideration to someone else’s point of view. Alas, it’s all back to “me me me”, gotta be right, gotta get my way.

It just breaks my heart. Truly.

I pray my wish will come true
For my child and your child too
He’ll see the day of glory
See the day when men of good will
Live in peace, live in peace again

 

2012-12-19 training log

/ hsoi

Wendler 5/3/1 program, cycle 16, week 1

  • Work Set – Bench Press (working max: 225#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x115
    • 1x3x135
    • 1x5x150 (work)
    • 1x5x170
    • 1x7x195
  • Asst. #1 – Bench Press
    • 1 x 6 x 185
    • 1 x 8 x 165
    • 1 x 7 x 145
    • 1 x 5 x 135
    • 1 x 10 x 95
  • Asst. #2 – Pullups (band assisted)
    • 5 x 5/5/5/4/4 x BW
  • Asst. #3 – Stuff
    • Flat Bench DB Flies
    • JM Press
    • Hammer Cheat Curls
    • 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure

I feel so weak. But I know it’s because of a technique change. I am wearing the wrist wraps so I can get a better feel for the straight wrists — made a difference when I went to the assistance benching because I did that without the wraps and I was much more aware of my wrist position. This is just what I wanted — use ’em to help me learn. But I did notice because of that preoccupation I then lost a lot of body tightness and leg drive. Well, one can only focus on so much. It’ll all come back. Oh, the other thing I really focused on was elbow tuck on the way down. I have to tuck a lot more than I think to get the right amount of tuck.

But hey… if I get improved technique, less shoulder issues, great.

Speaking of the shoulder, I did opt to try pull-ups instead of chinups. I think the supination is just too much “twist” down my arms to my shoulders. But the pull-ups with a moderate grip width was actually quite comfortable. And yes, using bands helps… and I’ll just slowly work my way up with it all. Work to get 5 across, then 6 across, and so on.

First, please educate yourself

/ hsoi / 6 Comments

You know what’s frustrating?

When someone demands their ignorance is right, and refuses to first educate themselves on the topic. They believe plunging headlong with their ignorance is the way to achieve meaningful results.

Look at the topic of global warming. Any time some “tea bagger” brings up how it isn’t happening, there are those that point out the ignorance and wonder how any sort of “meaningful discussion” can be had when the other side is so full of morons.

Well, that’s how a lot of people feel when you want to talk about “gun control” and you have a demonstrable ignorance about “AK-16 automatic assault machine guns with their high capacity clips and shoulder things that go up”.

If you want to pursue the route of gun control, that’s fine, but you’d do well to first educate yourself about guns. Speaking from a position of ignorance shouldn’t be seen as a righteous position.