2013-12-18 training log

Achievement unlocked – 1000# total (and a deadlift PR too)

Wendler 5/3/1 program, cycle 26, week 3

  • Work Set – Deadlift (working max: 410#)
    • 185 x 5
    • 225 x 5
    • 275 x 3
    • 315 x 1
    • 365 x 1 (went mixed grip)
    • 405 x 1 (added belt)
    • 440 x 1 (PR)

All that mattered today was hitting 440#. Not only a deadlift PR (20# over my last PR), but that gave me my 1000# total (315 squat, 245 bench press, 440 deadlift).

Again I know. This isn’t a real 1000# total because it wasn’t at a meet, or even a mock meet. Still, before you can total 1000# there you gotta do it like this, and this was the milestone, the goal, I set out to achieve.

As you can see, the work-up was not according to the 5/3/1 template; that wasn’t today’s point. The point was to hit the number. So just some light warmups, then single all the way up. Remember my knee problems? Well, I’ve been managing it pretty well with Advil and ice, so that’s leading me to believe it’s just inflammation. But it opted to come back pretty strong during the session. Just dealt with it (it’s pretty sore now, as I sit and type this). The 440 actually went up wicked easy — I was surprised. I was very “in the zone” and hellaciously determined to make this because it meant a few things:

1. a new deadlift PR
2. hitting the 1000# total
3. with satisfying #2, I could start down the path towards my next goal… which could only start after I hit 1000, and I am so ready to start work on that next goal.

What’s the next goal? I’ll detail it in the coming logs, but my work towards it starts immediately.

Friday I’ll still Press as usual, then going to take next week off… feeling pretty beat up, it’s Christmas week, time off work, so the timing of everything is good for some serious rest and recoup.

Merry Christmas, y’all.

I wanted to love iTunes Radio…

If you know me, you know Apple’s somehow been involved in my life since I was a kid. First computer was an Apple //e, first time I saw a Mac (an original 128K) I was immediately fascinated. First learned to program (BASIC) on a //e. My household is Macs, iPhone’s, iPod’s, AppleTV, etc.. And of course, I’ve spent the past 20 years writing Mac and now iOS software. I’m well over the fanboy stuff (I don’t need to hang on Steve Job’s every word; WWDC isn’t fun any more; I don’t line up in front of Apple Stores when new products are released; etc.) now it’s just preference and a job. But I still find the aesthetic superior, and in general Apple does right with things.

But iTunes Radio…. not so much.

I do love iTunes. It’s pretty much my main avenue for buying music, and even TV shows and movies. I love the integration, I love how easy it is for me to find and get the music I want. So when iTunes Radio was announced, I thought I’d give it a try. I have been wanting another venue for discovering new bands, new songs, new albums, and since I can only take so much with me to the office (the phone only holds so much of my library), I figured this was another way I could have some variety during the day while I work.

So I tried it.

I created some channels, but the song selection was… odd. And it kept recycling the same songs quite frequently. These are “hits”? There are fringe bands with not even B-sides… maybe the C-side? And if this is supposed to represent the genre, I don’t think you know anything about the genre!

Oh, and if iTunes Radio is any indication, the only song the Scorpions ever recorded is “Blackout”.

I would try. I’d try some different channels. Try making my own with seeds and my own artist shaping. Sometimes things would look better, but then, it would revert and it’d be like it was before. The same few songs, the same few artists. It was getting, bothersome. This is not what I wanted.

Then there’s the advertisements. I guess Apple only has a few accounts: Nissan, McDonald’s, American Express, Home Depot, and Macy’s. Same ads over and over and over. I guess that’s good for beating a point home, but it gets tiring on the ears.

Let’s not talk of technical glitches. It may not stream. It might stream the exact same song again immediately after playing it the first time. You try to skip, and it might not skip it, or certainly that skip counts as one of your per-hour skips. Argh.

I’ve been trying to love iTunes Radio. I keep giving it a chance almost every day at work, and I guess I’m just an optimist about it, hoping that maybe today it will be awesome. But no, every day the same thing.

Then there’s Pandora.

I admit, I never used it. I remember when I first got my iPhone I asked folks what apps are the “must have” to get. Pandora came up. I downloaded it, saw it was some “registration” thing, figured there was a catch, and ignored it. Of course I always hear about it, but I just kept ignoring it.

But then one day while working I got tired of it. I vented to my friend W about it. We have both been trying iTunes Radio and frequently gripe at each other about the shortcomings and problems (Exodus’s only song ever recorded is apparently “Deathamphetamine”). W’s been using Pandora since 2009 and of course it’s the natural comparison.

So I tried it.

It didn’t take me more than a couple hours to see how superior Pandora was.

I started a new channel (Slayer was my seed). Added some other logical thrash bands (Metallica, Anthrax, Megadeth, Testament, Overkill, Holy Grail, Lazarus A.D., etc.), and it went from there. It brought up songs you’d love to hear, but a lot of non-hits that are still good tracks. Then it started to explore more, bringing in somewhat related bands, like Black Sabbath and Judas Priest. I would thumb-up many tracks to help shape things, and Pandora continued to try to explore. It started to try things like Def Leppard (old stuff), Led Zeppelin, Ted Nugent, Pink Floyd — which was my first “thumb down” not because I don’t like Floyd but I just don’t want it on this “station”. Then it started to come back into some thrashier death metal stuff. And it was just really good. Sure it played some stuff I liked and knew, but it also was expanded and kept things in the spirit of what I wanted yet explored.

I was pretty impressed, and it only took a couple hours.

No repeats.

No glitches.

No repeats.

No repeats.

An expansive depth of catalog.

No repeats.

Even the advertisements weren’t totally annoying. And I admit, having some targeted ads (by age, location, gender) isn’t that bad a thing. At least if I have to listen to ads, having semi-relevant ones are nice.

No repeats.

So sorry, Apple. I wanted to like iTunes Radio. I am still willing to give it a chance because obviously how it’s part of the greater Apple ecosystem is a huge benefit. And just like your maps service is getting better, but still has a ways to go to match the gold standard that is Google Maps well… you’ve got a ways to go before iTunes Radio matches the Pandora standard.

2013-12-16 training log

15# PR. I’ll take that.

Wendler 5/3/1 program, cycle 26, week 3

  • Work Set – Bench Press (working max: 235#)
    • 45 x 5
    • 45 x 5
    • 95 x 5
    • 135 x 5
    • 185 x 3
    • 205 x 1
    • 225 x 1
    • 245 x 1 (PR)
    • 255 – miss
  • Face Pulls (superset with the bench press warm-up sets)
    • 35 x 15 x 3
  • Seated cable rows
    • 100 x 12 x 5
  • A bunch of light rope-handle pressdowns, and bb curls
  • Foam Rolling

In my quest to total 1000#, again I opted to make today’s work up be more for the test and not so much another “workout”. I make some simple jumps to get warmed up and then just hit singles. I wanted to have as much as possible to put into the max attempts.

My goal was 245. My previous best was 230. The 245 went surprisingly well. I figured why not try for 255. The math says that’s my actual 1RM (255-260 depending what formula you use), the 245 felt good, and hey… if I make it, that helps towards my total. Awesome.

Well, the 255 didn’t happen. Came out fine. Went down fine. Got about half-way up and everything went south. I’m not sure where it fell apart first, but I do know my left leg kicked out, my right suddenly took everything on and my right hamstring started to cramp, I pushed all I could and did manage to rack it, but there’s no way this was a legit lift. So, doesn’t count. Still, I’m glad I tried it. One missed lift doesn’t tell me a lot, but I figure if I keep working my close-grip bench presses with an emphasis on lock-out, build up my triceps more, and keep working on technique, I’ll get there.

I think technique is the bigger reason for my success, because the foot tuck is working a lot better for me. I think I might be zeroing in on a foot placement that works to keep my butt on the bench yet still give me the drive. So… great. Just gotta keep at it and find the right spot, and then how to index it so I can find that spot every time.

Anyways, finished out the day with a little back and arm work, and called it.

I am happy with how things went. Benching 245 is another one of those things that I never thought I’d do. Getting to 275 then 315… it’s just a matter of time now; doesn’t seem like an insurmountable goal.

But before I care about that, it’ll be time to deadlift. The goal is 440#, to hit 1000 total. I’m there, dude.

Sunday Metal – Orange Goblin

Inspired by the Orange Goblin show in Austin September 2013….

This is Orange Goblin with “Cities of Frost”, live from the Motocultor Festival 2013 (note, Joe was down due to his ruptured Achilles tendon)

200,000

We all love infographics, right? Here’s one someone pointed me to. Pay attention to the stat at the bottom of the graphic.

200,000 women use a gun to prevent sexual abuse each year.

But you told me guns were bad….

2013-12-13 training log

Achievement unlocked: squat 315# (3 wheels)

Wendler 5/3/1 program, cycle 26, week 3

  • Work Set – Squat (working max: 320#)
    • 45 x 5
    • 45 x 5
    • 135 x 5
    • 160 x 5
    • 195 x 3
    • 245 x 3
    • 285 x 1
    • 315 x 1 (all-time PR)

Wow. I had no idea this day would come, but wow that it did. 🙂

There are 2 goals: 1. squat 315 (3 wheels). 2. total 1000. These have been some long-term goals, especially joining the 1000# club. Granted, it’s not offically joining the club because it’s not at a meet nor even a mock meet. But before you can do it there, you gotta do it in the gym. So, this is about achieving a grasp on that first rung.

At the end of last cycle I was 50# away. Now I’m 35# away. When I bench and deadlift next week, well… I’m close. And I’m really going to bust ass to make it happen because I want it badly. There are “next goals” that depend upon meeting this goal, and I’m excited to get started on those but can’t until I hit 1000. So, motivation is there.

As for today…

The charts actually had me working up for 245×5, 275×3, then 310×1 (or more). Well, I was bent on making the 315. So I told myself that I would do it, and have been saying nothing to myself other than “you will squat 315”. I opted to take a different work up today, because today wasn’t going to be about working out, but ensuring I achieved the goal. So I opted to work up instead of 5/3/1, to do 3/1/1. I also realized that jumping from 245 to 275 to 315 was a big, uneven leap, so I changed to 285 to even out the jumps a bit more.

Everything felt good…. well, except my right knee. It started hurting last deadlift session, and today was worse. Every rep was pain. I go down no problem. Going back up, about half-way up the forces on my knee just get painful all the way to full extension. I don’t know what that means, but I reckon it’s not good. But I refused to stop because it hurt. I kept thinking about Paul Carter’s recent Relentless experience, which gave me inspiration to keep going. Either I make it or I don’t. So while I didn’t plan to reduce reps to deal with the knee, I think it helped.

The 315 was awesome. I dropped down, I shot up. I actually felt like I could have done more, and I thought about doing 325#. But no… the plan was 315, I hit that. End on a high note. If the knee was feeling good I probably would have gone for it, but I don’t need to hurt myself — look at the bigger picture, I need to deadlift to hit my goal. But I did well: I was solid, tight. I didn’t change anything, I didn’t eat differently, I didn’t decide today was a day to try some new technique or shift positions in hopes of getting more out of it. Just resist the temptation and keep doing what works. If I did anything different it was two things:

1. tight. I clenched the hell out of the bar, which just leads to further upper body tightness. tight tight tight. Big big breath and really make that torso a steel rod. And maintain that all the way through. It matters. I still have a lot of room to improve on this, but it was probably about as good as I can expect myself to do at this point, so awesome.

2. mental.

Lately all I’ve been telling myself is “you just go down, and you stand back up”

That’s all there is to it. No getting worked up over it. Getting psyched out. Being afraid or intimidated. If you miss, you miss, it’s not a big deal. You will learn, you will get better. But also that failure isn’t an option. You stand back up. It’s not that you’ll try, or that you will or that you may or any qualifiers. It’s straightforward: you stand up. It’s what you do, there is no other option.

And yes, I’m stronger than I think I am. Apparently. 🙂

Really, this is probably the most meaningful PR to me. Squat has been my least favorite movement. I can’t say it’s my favorite, but I must say it’s my most challenging and probably what has allowed me to grow the most (and I’m not talking in mass). I think it’s the day I think about the most and put the most into. It’s helped me overcome a lot, and to hit a milestone like this… it’s awesome. I mean, to achieve 315 feels like I climbed a mountain. So now hitting 405… gee, that doesn’t seem impossible, just need time and patience.

And I will get there.

For the record, after hitting 315, not only did I let out a Viking roar of accomplishment, but I called it a day (after deciding no, let’s leave it at 315). I met my goal, and I didn’t need to risk my knee any more… so “jack shit” for today.

Next… bench, and creeping closer to 1000.

PanemQuotidianum 1.0 is now available

December 13, 2013 (Austin, Texas) – Hsoi Enterprises LLC announces the release of PanemQuotidianum 1.0 – an iOS (iPhone/iPad) app bringing you Daily Bread for your Daily Life.

PanemQuotidianum is “daily bread” for your Catholic life.

Every day you can wake up (or go to sleep) with a bite of spiritual bread to nourish your soul. It’s light and simple, but filling and satisfying.

Simply set when you’d like to receive your panem, and you’re done. Each day at your set time, a notification will post. Respond to that notification to view that day’s posting.

PanemQuotidianum represents a labor of love, and the first collaborative effort to grow Hsoi Enterprises LLC as family business. Thank you for supporting our efforts.

PanemQuotidianum is available now in the Apple App Store for $1.99. A portion of the proceeds will be donated to Catholic charities.

PanemQuotidianum – Your Daily Bread for your Daily Life.™

Got out of bed this morning? You’re one of the lucky ones.

Apparently 600 people in America die every year getting out of bed.

Imagine that. You wake up in the morning, and fall out of bed… and that’s it.

600 people in America each year. I wonder what worldwide numbers are; I’m sure higher.

If we assume that’s a steady number, that means in the past 20 years 12,000 people have died just getting out of bed.

Damn. Makes you want to stay in bed all day, huh? 12,000 people dying just getting out of bed.

You know what? Only 543 people have been killed in mass shootings over the past 20 years. That’s about 27 per year.

543 vs 12,000

27 vs 600

22 times more people die getting out of bed, than from mass shootings.

Yes, we can agree that’s still too many senseless deaths.

There’s also a matter of perspective.

If your efforts to ban guns is because you want to save innocent lives from senseless deaths, then why aren’t you putting 22x more effort into banning beds? or making beds safer to reduce the body count to zero? Where’s your fight for legislation to ban beds entirely, making everyone sleep on the floor? or to mandate bed heights, that beds can only be so high off the floor?

If truly your primary concern is preserving life, first pick off the low-hanging fruit that will make a difference in preserving lives. Heck, what are your first aid and field medicine skills like? Do you know CPR? What are you actually doing that will make a more significant and meaningful impact towards saving lives?

I’m not saying you should stop your efforts to ban guns. If truly you believe that’s a right and just fight, go for it. What I am saying is if your primary concern is preserving life, then first focus your finite energy and efforts on those things that will have a greater and more significant impact on preserving lives.

 

2013-12-11 training log

I’m more excited about what’s coming.

Wendler 5/3/1 program, cycle 26, week 2

  • Work Set – Press (working max: 170#)
    • 45 x 5
    • 45 x 5
    • 70 x 5
    • 85 x 5
    • 105 x 3
    • 120 x 3
    • 140 x 3
    • 155 x 4
  • Close-grip pulldowns (neutral grip, superset with warm-up pressing sets)
    • 75 x 15 x 5
  • Press
    • 105 x 10
    • 105 x 10
    • 105 x 7
    • 105 x 6
    • 105 x 6
  • Wide, pronated grip pulldowns (superset with additional pressing sets)
    • 105 x 12 x 5
  • Rope pressdowns (pin the elbows to the side)
    • ?? x 15 x 3
  • Hammer Curls (superset with pressdowns)
    • 30 x 10/8/8 x 3
  • Standing cable curls
    • don’t remember
  • Foam Rolling

Pressing itself went alright. Clench. Tight. It makes a huge difference. Air matters too. But I was happy with the 4th rep on my work-up because on rep 3 I felt like that was enough, but something told me I could get a 4th if I really put everything together and pushed to lock-out. I did, and it did. Happy with that.

Everything else was what it was.

In an effort to bring up my biceps, I read about an exercise where you use a high-cable attachment and well, the movement is like doing a double-biceps pose. Supposed to hit the short head better. Well, I can’t do the exercise because my arms are too long. I did a set with one arm at a time, but even then… I dunno. I think I’d be better off doing something like scott/preacher/spider curls instead. I’m trying to fight the right biceps exercises to hit things well enough. Good old barbell curls and db hammer curls are working nicely, and I think if I really want something more, hitting the preacher bench Larry Scott style (over the back, vertical arms instead of angled; spider curl) with a wide grip to get maximum pronation… that’s probably going to do what I want. but whatever. I’ll just keep experimenting until I find what I’m after.

But really… I was more thinking about what’s coming up: the 5/3/1 week. Starting Friday with squat. I’m going for 315, which will be an all-time PR for me, and it’ll be 3 wheels — quite a milestone, and 15# more than my last PR. I know I can do it, and that will be awesome. I’m really gunning that during this upcoming “week” to work up to true 1RM’s on squat, deadlift, and bench press (press, not really a concern), and let that total hit 1000#. I know it’s not a real total because it’s not a true meet, or even a mock meet. But it’s still a milestone to finally achieve, and I will have met a goal I set for myself. Of course, that means the next goal is 1100# right? or 1000# at an actual powerlifting meet. But no… my goals will shift in other directions once I hit the 1000. I’ll write about that some other time.