Me

2013-11-20 training log

/ hsoi

Meh.

Wendler 5/3/1 program, cycle 25, week 3

  • Work Set – Deadlift (working max: 400#)
    • 160 x 5
    • 205 x 5
    • 245 x 3
    • 305 x 5
    • 345 x 3
    • 385 x 3
    • 305 x 5
    • 305 x 5
    • 305 x 5
  • Foam Rolling

I don’t know exactly what to blame, but I fell asleep much earlier than usual. Slept kinda crappy. When the alarm went off I didn’t want to get out of bed — I could have slept a lot more. In fact, I entertained the thought of skipping the gym and crawling back into bed. I obviously didn’t, but I was giving it honest consideration. I don’t feel sleepy, but I do feel tired. I’m not sure if I just had a bad night, or if maybe there’s illness creeping in. It’s starting to be that season, and there are people around the office (and office building) coughing, sniffing, not washing their hands, and so on so…. maybe my body is starting to fight something. I don’t feel bad, just kinda tired and not motivated.

I almost jack-shitted it, but couldn’t let myself do that. So I picked another “Beyond 5/3/1” technique of first-set-last-set and after I worked up (385×3, which went pretty well — sure it wasn’t textbook pretty, but I can tell all this quad work and deadlift technique work is paying off because I’m not just using my back any more), I dropped down to the “first set” weight and did 3 sets of 5 with about a minute rest in between. That was good.

Called it. Rolled. Left.

If my body needs more rest, I don’t need to destroy it more.

2013-11-18 training log

/ hsoi

Solid.

Wendler 5/3/1 program, cycle 25, week 3

  • Work Set – Bench Press (working max: 230#)
    • 45 x 5
    • 45 x 5
    • 95 x 5
    • 115 x 5
    • 140 x 3
    • 175 x 5
    • 200 x 3
    • 220 x 5
  • Face Pulls (superset with the bench press warm-up sets)
    • 30 x 15 x 5
  • Close-grip Bench Press
    • 120 x 10 x 5
  • T-Bar Rows (superset with the close-grip bench press)
    • 90 X 12 X 5
  • Seated cable rows
    • 90 x 10 x 3
  • A bunch of light rope-handle pressdowns, and empty-bar curls
  • Foam Rolling

Felt solid today, despite starting off slow. Slept crappy last night, so I wasn’t going into the gym with the best feeling in the world. But I think my new “preworkout” of 25g whey isolate and 200mg caffeine capsule may be working out well. I get going, and just press.

I did do something different. For some reason I was motivated to wear wrist wraps today, so the last 3 sets were belt and wraps. Not sure how much it helped, but I felt strong and the 220×5 just felt good. I felt I could have done a couple more with looser form, but no point in that so I racked it. Still, I’m feeling a LOT better than I did last time when something in my shoulder just said “nope”. I’m expecting my work-up on the 5/3/1 week of the next cycle (2nd half of the 6-week program) to be nice.

Close-grips, making a firm effort to lock out every rep and hold the lock out for a second or so, to ensure lock-out.

The t-bars are still kinda weird because it feels like there’s no range of motion, but I cannot deny how they hit my back muscles like nothing else.

All in all, a solid session. Happy with it, even if it started off slow.

Learn to Read Korean in 15 minutes

/ hsoi / 2 Comments

I may be half-Korean, but my knowledge of Korean is pretty poor. The main reason is lack of exposure — I just don’t need nor use much Korean in a day, week, or month. Use it or lose it, y’know?

When I was studying a Korean martial art, I had actually brushed up on my Korean speaking and reading skills pretty well, but since that time, everything’s waned. Heck, if there’s any second speaking/reading (as opposed to programming) language I should know, it’d be Spanish, given the daily exposure I have to it.

Still, some time ago I came across this nifty little resource on How to Read Korean in 15 Minutes (and I always meant to blog about it, so finally here I am). The cool thing is Hangul is phonetic, so once you recognize the characters, sounding things out isn’t that difficult. Of course, to fully understand Korean is another matter, but I’ve found the ability to read and sound things out to be useful.

Story time.

Wife loves Korean pancakes (Pa-Jeon). My mom told me I needed to look for this flour/powder mix called “Buchim Garu” (that’s how you pronounce it). She told me over the phone, so I knew what the words sounded like, but I had no idea what it looked like. And of course, everything at the Korean grocery store will be written in Korean.

Enter the joy of the phonetic language!

I was in the store aisle that was obviously of the flowers and powder mixes. I picked up bags, looked at labels, and tried sounding things out (hopefully your browser/computer can show Korean)

부 (bu….)

부침 (bu… chim…)

부침가루 HA! Buchim Garu!

I was triumphant. 🙂

(Funny… Google Translate translates that as “fluctuations powder”. Heh. “Frying powder” is more correct, but I like fluctuations powder)

 

2013-11-15 training log

/ hsoi

You go down, you get back up. It’s simple… maybe not easy tho.

Wendler 5/3/1 program, cycle 25, week 3

  • Work Set – Squat (working max: 310#)
    • 45 x 5
    • 45 x 5
    • 125 x 5
    • 155 x 5
    • 190 x 3
    • 235 x 5
    • 265 x 3
    • 300 x 2 (PR)
  • Leg Press
    • 135 x 15
    • 225 x 12
    • 315 x 10
    • 225 x 10
    • 135 x 10
  • Leg Curls
    • 45 x 12 x 4
  • Crunches
    • BW x 15
    • BW x 12
    • BW x 8
  • Foam Rolling

I did 300# last time, and just told myself… you did it for 1 rep, today you’ll do it for 2.

And 2 I did.

I felt like I could have done a third, but the plan was 2 and to put everything into those 2. And it happened.

I cannot deny this gets into scary territory for me. But I keep telling myself that 230 used to slay me, but today 235 was just part of my work up. Plus, the reps were no big deal. Stay upright, stay tight, big air, and just push like hell. Push. Push. Push. No problem. 265 without a belt was even fine. Sure it’s feels heavy, but that doesn’t mean it’s hard or impossible.

And so 300 wasn’t that big a deal. Still kinda intimidated me, but away I went. It’s just a number.

Yes, I’m going to try 3 wheels before the year is over. Next cycle will go up 10#, so technically that’s 310 on my 5/3/1 week next cycle, so why not do it for 1 rep then Joker Set it to 315, y’know?

Leg press was a fast pyramid. Put plates on, reps, stand up and add/remove plates, reps, and just keep going with minimal rest. That was killer. I do think the emphasis on my quads with my assistance work is paying off.

It was a reasonable day. I’m happy and looking forward to the rest of the 5/3/1 week and the next cycle starting immediately after (no deload).

2013-11-13 training log

/ hsoi

Just another day.

Wendler 5/3/1 program, cycle 25, week 2

  • Work Set – Press (working max: WT#)
    • 45 x 5
    • 45 x 5
    • 65 x 5
    • 85 x 5
    • 100 x 3
    • 115 x 3
    • 135 x 3
    • 150 x 4
  • Close-grip pulldowns (neutral grip, superset with warm-up pressing sets)
    • 70 x 15 x 5
  • Press
    • 100 x 10
    • 100 x 10
    • 100 x 6
    • 100 x 6
    • 100 x 5
  • Wide, pronated grip pulldowns
    • 100 x 12 x 5
  • Cable EZ-Bar pressdowns (pin the elbows to the side)
    • 40 x 12 x 3
  • Rotating DB curls (superset with pressdowns)
    • 25 x 12 x 3
  • Foam Rolling

Just a day. Nothing good, nothing bad. Just a day.

But some comments.

It feels cool to be putting 45# plates on for sets other than my heaviest set. It wasn’t too long ago when I worked up to 45’s…. now it’s just part of my working up. Progress is cool.

I’m taking less rest between sets — all sets. I think this is going to become a staple.

The rotating DB curls worked better today. A little more weight helped. I think what helped more tho was not alternating hands. Doing them simultaneously seemed to make things work better. Probably because when I do one hand at a time, there’s a bit of body lean towards that side, which will change leverages. *shrug* Whatever. The more weight and simultaneous felt good, so I’ll keep with that for now.

The Second Annual Suburban Dad Survivalist Preparedness Conference

/ hsoi

Paul Martin, known to some as “The Suburban Dad Survivalist“, is presenting the Second Annual Suburban Dad Survivalist Preparedness Conference.

The event will be held on Saturday, January 4, 2014 from 9:30 AM to 5:00 PM at the Cabela’s in Buda, Texas.

Complete details on the conference, including speakers, schedule, cost, etc. can be found at the SDS website.

I will be presenting at the conference, and look forward to seeing you there!

Instructor Ethics

/ hsoi / 5 Comments

Here I sit in the too-early morning — even too early for me (stupid daylight savings time). Later today (at the time of this writing, which isn’t the same as the date of publication) I will be sitting in a classroom to renew my Texas Concealed Handgun License Instructor certification.

I dug back through some emails I sent to myself, finding an article Kathy Jackson wrote titled Instructor Ethics 101:

When you step up to teach a self-defense class, you are literally asking students to bet their lives on the quality of the information you have and on your ability to teach it to them. This is no exaggeration, but just the simple truth.

[…]

I have even heard some handgun instructors deny that they are teaching self-defense. “It’s just a carry permit class,” they say — as if people carry guns for any other purpose. Or, “I’m just teaching them to use a handgun, that’s all.” But if your students think otherwise, if they come to you to learn skills they think they can use to protect themselves and their loved ones, you’re still on the hook. It’s so tempting to engage in these kinds of denials, and maybe that’s a more comfortable place for us to live as instructors, but it does our students no good.

As I prepare myself to sit in a room full of other CHL Instructors, I hope every single one of them understands it’s not “just a carry permit class”. That they take the gravity to heart, and will go forth and teach accordingly.

Even for myself, it’s a good reminder.

2013-11-11 training log

/ hsoi

Lunges… they can be humbling!

Wendler 5/3/1 program, cycle 25, week 2

  • Work Set – Deadlift (working max: 400#)
    • 160 x 5
    • 205 x 5
    • 245 x 3
    • 285 x 3
    • 325 x 3
    • 365 x 5
  • Lunges
    • 20 (each) x 10 x 3

Oh, what a fun session!

Deadlifts went fine. I lifted mixed-grip the entire time because I wanted to focus on some technique. I want to work on flexing my triceps as I lift to ensure straight arm. I wouldn’t be surprised if the inevitable “curling” that happens with the supine hand contributes to that elbow-area soreness. Apart from that, the lifts went fine.

I am trying to not look at my main lift now as “warmup” vs. “work” sets. It’s just working up, period. It changes the mental approach a little bit because now I’m just working up. No approaching the sets too differently, rest periods too differently. Just lift. And I am doing this not only as a mental thing, but also to help reduce rest times between sets — let’s shorten it, so maybe like 3-4 minutes between heavy sets instead of 5. Every minute adds up.

Then… lunges.

I opted to start doing them because of some issues around my knee and lower-quad area. Doing walking lunges as a part of my general warmup I know have been helpful to me, so let’s try doing them proper and full. All my issues right now are with quads, and if this can help bring them up, great.

Oh my.

I held a 20# dumbbell in each hand, not to really add much weight but more to help me have just enough weight to keep my body in alignment. I did these standing, step forward, then push back up to the original position. I counted reps per “both legs”, so right, left, 1 rep, right, left, 2 reps, etc.. On that third set I started to fade. It was killing me! Again, only a minute rest between sets, and it was just hurting. My quads were pumped to the max and on fire. After the 3rd set, a few seconds after stopping, my quads were engorged and hurting. Good hurt, but so bothersome I couldn’t do anything more! I said that was enough lunging, tried to move to Good Mornings, but couldn’t because I couldn’t really stand! Ab work was out too because you need some hip stabilization, and that wasn’t going to happen. 🙂

So next time, save the lunges towards the end of the session.

But man…. while I hate lunges, I’m going to keep at it for a while and see how they fare for me.

Sometimes, you gotta be Dad first

/ hsoi

As the kids get older, it’s been fun to take them to various events to “expand their cultural horizons”.

I remember when I was a kid, my parents taking me to things like plays, musicals, orchestral concerts. True “high culture” stuff.

Me? I went with Daughter to see Orange Goblin and Holy Grail. 🙂  Oh sure, we’ll do some of the “high culture” stuff too, but I’m still going to do the things I enjoy, and that tends to be a little rough around the edges.

So, speaking of “high culture”….

I’ve wanted to see Gov’t Mule for some time. I’d call myself a casual fan overall, but I really love the passion and soul Warren Haynes puts into his singing, playing, and songwriting. I know they’re a band that you have to see live to truly appreciate, and finally I got the chance.

As a side note, I had never heard of opening act Vintage Trouble before buying tickets for this show. When I saw the bill, checked VT out, and Daughter and I became instant fans. Really good stuff. And their live show? Huge energy. Singer Ty Taylor knows how to command the stage and the audience. Do yourself a favor and check these guys out. Here are 3 tracks to check out: “Nobody Told Me” (the first song I heard, and it sold me), “Blues Hand Me Down“, and “Pelvis Pusher” (if this song doesn’t make you want to get up and boogie, I don’t know how to help you).

Anyways…

We figured it would be fun to take the whole family to see Gov’t Mule. I wanted to go, Daughter did, Wife did, and the boys… well, let’s just say they were good sports. 😉

We piled in the car, went downtown, had a great dinner, then into the show. Vintage Trouble tore it up, and being a live show in Austin… everyone around us was sparking up.

Then Gov’t Mule took the stage, and suddenly I found myself transported to Amsterdam.

I swear I’ve not seen and smelled so much pot smoke in my life.  I think even the trees were toking. 🙂

It was evident this wasn’t sitting well with the family. They’re just not around smoke at all (neither Wife nor I smoke, and with Austin’s indoor smoking ban, you just don’t get exposed much to any smoke). Plus, marijuana smoke is a lot more harsh than tobacco smoke, so young lungs just couldn’t take it. It was even a little much for me, but I deal with it because I’m wanting to see the show.

After a little bit, the kids were feeling bad, so we tried moving back to a more open spot. It was better (and tho further from the stage, it was elevated so you could see better), but still not great. I mean, we were near the entrance so no one was going to smoke pot there, but enough cigarettes against already irritated child airways and well….

Sometimes you gotta be Dad.

We left the show about half-way through.

*sigh*

Yeah I was disappointed, but the kids are of course more important. I’ll check the rest of the show out on muletracks later.

But there was some fun and good that came out of it.

The kids are now well-aware of what marijuana smells like. “Mom? I smell skunk…” Yes,  Youngest; that’s marijuana.

And I think they’ve all been cured of any desire to smoke pot. 🙂  It’s good when you don’t have to struggle later to pull up the weeds (pun intended), when the seeds don’t get sown in the first place.

2013-11-08 training log

/ hsoi

I don’t know where my head was at…. but it wasn’t in the gym.

Wendler 5/3/1 program, cycle 25, week 2

  • Work Set – Bench Press (working max: 230#)
    • 45 x 5 x 2 sets (warmup)
    • 95 x 5
    • 115 x 5
    • 140 x 3
    • 165 x 3 (work)
    • 185 x 3
    • 210 x 5
  • Assistance – Face Pulls (superset with bench press warm-up sets)
    • 30 x 15 x 5 sets
  • Assistance – Close-grip Bench Press
    • 120 x 10 x 5
  • Assistance – T-Bar rows (superset with the close-grips)
    • 90 x 10 x 5
  • Seated Cable Rows
    • 90 x 10 x 3
  • Rope-handle pressdowns with 20# for a bunch of reps, then EZ-bar curls with an empty bar for ?? reps
  • Foam Rolling

I have no idea where my head was at today. It just wasn’t there. I felt asleep early on the couch, woke up just enough to migrate to the bed, then slept hard until the alarm woke me up. What? 9 hours of sleep? And even then I wanted more. Not sure what’s up, but there we go. And in the gym, I was awake and functioning, but just not “there”. I just went through the motions… all the benching felt weird, wobbly, but I just pressed on (pun intended). *shrug* These days happen.

I am trying a new organization of exercises, trying to help my shoulders and arms. I’m being stricter about my face pulls, which should help my shoulders warm-up.

And the t-bar rows… never done those before. But the gym has a “bicycle handle bar” that goes on the end of the bar. Put that on, throw 2 45# plates on, put the other end of the bar in a corner, and there you go — t-bar rows. First time I moved it, I was surprised at how little range of motion I got before the plates hit my chest. I was skeptical. But after adjusting my positioning a bit, then ensuring to really squeeze at the top and work strictly through this, I gotta say I’m sold. I haven’t felt my back worked like that in a long time, so that was cool. I’ll keep with these for a while. I don’t know tho if I want to up the weight a bit and stay in the 6-10 rep range, or keep the weight where it is and go for like 10-15 reps. I’m kinda leaning towards more reps (maybe 8-12).

Anyways, that’s that. My head was floating in the ether somewhere, but the effort seemed good.