2012-02-10 workout – Wendler 5/3/1 program, cycle 6, Deadlift 2

I pick things up and put them down.

“Week 2”

  • 3 reps – Deadlift (working max: 315#)
    • 1x5x135 (warmup)
    • 1x5x160
    • 1x3x190
    • 1x3x225 (work)
    • 1x3x255
    • 1x9x285
  • Asst. #1 – Good Mornings
    • 5 x 10 x 75
  • Asst. #2 – Hanging LegHip Raise
    • 5 x 6 x BW
  • Foam rolling
  • Grip
    • 3x10xT, 2 sec. hold between reps
    • 3x3x1, 2 sec. hold between reps, 10 sec. hold on the last rep

Nothing to write home about today.

I picked things up, I put them down.

I hate good mornings. 🙂 I also hate the elliptical. It’s boooooring. I skipped it today because I had to get home, but I’m starting to fear I’m finding ways to skip it because I don’t want to do it. I did drive today because of the rain, but it had tapered off when I got home so I briskly walked around the block a few times.

Cute thing… my dog saw me through the front window and was all happy I was home. But then… daddy walked away. Kiddos got worried because they never hear the dog wimper. Apparently pup was sad that big daddy didn’t come in to see her. Awww…. 🙂 Explains why she was extra happy to see me when I got home.

2012-02-08 workout – Wendler 5/3/1 program, cycle 6, Press 2

Holy crap! I can do chin-ups! 🙂

“Week “

  • 3 reps – Press (working max: 150#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x3x105 (work)
    • 1x3x120
    • 1x7x135
  • Asst. #1 – Press
    • 5 x 10 x 75
    • Supersetted with chin-ups, 5x1xbw
  • Asst. #2 – Supinated Close-grip Pulldowns
    • 4 x 10 x 140
    • 1 x 10/3/3 x 140 (rest-pause set)

Holy crap, Beavis! I did chin-ups today. 🙂

I just haven’t been able to do chin-ups (supinated grip, palms facing you). I’m not strong enough, I’m heavy. The (Wendler) recommended thing is to do chin/pull-ups in between each set of pressing movements. Well, lacking the ability to do them I haven’t worked them in, and much of my work has been towards being able to do them. I started doing this supersetting last cycle but then forgot to keep doing it. When I did it then, the goal was to do at least 1 chin after each set of assistance pressing, and if I couldn’t do a chin then make it a negative. Last time I did it I got 2×1 then had to do 3×1-negatives.

Well today… it was pretty simple straight 5×1 across. My bodyweight hasn’t changed much, so I’ve apparently gotten stronger. 🙂

I was quite thrilled. The first chin I did was so easy. And this isn’t some sort of “chin-over” where you stick your chin into the air and attempt to throw it just barely over the top of the bar. No, I want to go full, all the way up, bar coming to the chest/clavicle area. No swinging nor kipping (the debate about kipping pull-ups will rage elsewhere). I didn’t go 100% full range of motion tho, because a true dead-hang causes too much stress on my shoulder socket, so I need to keep tension and I’m probably 5-10 degrees already pulling into the motion… so it’s almost all the way, as close as I can get to all the way without removing tension. Maybe that contributed to my success today, I don’t know. But I was thrilled. The chins came easy, and only had a slight effect on the pulldowns. Next workout I’ll start going for 5×2 across and see how it goes. Slow but sure. 🙂 This has been a long time in coming, and I’m happy to finally be here.

In other news….

I actually didn’t feel all that with it today. Mentally I just did not feel strong. My warm-up press sets felt heavy. But once I started hitting the work set, while my mind may not have been there my body sure was. Cranking out 7 reps with 135 is good progress. That may have kicked me in the pants, because I sure felt strong the rest of the workout, as you can read above.

I did forget to do the last set of assistance pressing rest-pause. Oh well.

I didn’t do any GPP or rolling today. I had to get home because a Time-Warner Cable tech is supposedly coming “between 8 AM and noon” to finally fix my broken Internet connection. I knew if I didn’t hustle to be home by 8, he’d show up at 8; if I actually am ready for him at 8, he’ll show up at 1. Of course. 😉

But today was good. I’m still smiling about the chin-ups.

Technology failures

Too much computer fail right now.

Time-Warner Cable’s RoadRunner Internet has been horrible for me lately. It’ll be up for a while, then go down for a few minutes, then back up, then back down, and just repeat this for too long. That’s been going on for some weeks but I tried to do my best to ignore it. But then yesterday she gave up the ghost. I’m guessing the modem has failed, or something bigger. It’s not an outage, it’s local. Tech won’t come until Wednesday.

This doesn’t bode well for someone who works from home and relies upon Internet connectivity.

It’s good that my day job has me writing connection manager software, so I have lots of 3G/4G USB dongles around. I set up an old iMac with one of the 4G dongles and turned on Internet Sharing to share the 4G connection through the Ethernet port. Then hooked my router up to that iMac. And viola… the household is back online, every device. It’s a lot slower, but at least we can limp along for now.

And then on my server… one of the hard drives is making a funny noise. It’s failing. The bad part is, as I powered everything off to remove the failing drive, when I tried to power it back up it wouldn’t power up. So is the drive failing or the power supply? And a couple other drives in similar enclosures also made the same noise upon turning them back on, but they aren’t repeatedly making the noise. This doesn’t bode well. I’ll be calling Other World Computing this morning to talk about it and figure out a solution.

What with the flooding in Asia and how it’s affected the hard drive market, I was so hoping to avoid buying a hard drive for the next couple years until things recovered. Alas…

Oh what fun.

 

2012-02-06 workout – Wendler 5/3/1 program, cycle 6, squat 1

Had to cut today short. Too many things on the agenda.

“Week 1”

  • 5 reps – Squat (working max: 260#)
    • 2x5x45 (warmup)
    • 1x5x105
    • 1x5x135
    • 1x3x160
    • 1x5x170 (work)
    • 1x5x195
    • 1x7x225
  • Asst. #1 – Leg Press
    • 3 x 10 x 315
  • Asst. #2 – Leg Curls
    • 3 x 10 x 85

I’m tight on time today. Thought about doing a “jack shit” but couldn’t bring myself to it. So I just did 3 (instead of 5) sets of assistance work and supersetted them. Good enough.

In out done.

Squats felt good tho. I found myself doing something with unracking the bar that seemed to help. Get fully prepped under the bar, normal breathing, no tensing. As soon as I know everything is in place, deep breath and hold, fully tense up, unrack the bar. As soon as I unrack, maintain tension but exhale and inhale… allow myself to breathe. Back up into position, settle, then squat. The key? To keep tension AND to keep breathing. I just can’t hold my breath so much else it doesn’t bode well for me. That really helped. Every set felt really good, tho I started thinking about things too much on the last set and only got 7 reps… would have been happier with 8, but good enough.

I’m 3 years old

So I’ve been blogging for 3 years now.

All this drivel and I still haven’t reproduced all the works of Shakespeare. 😉

I am pleased that even after 3 years I’ve been able to keep to my rule of writing (or at least ensuring a post) every day.

Stats? Whatever. I’m happy they’re growing. I’m not sure why you all like to read what I have to write, but thank you for caring. 🙂

2012-02-03 workout – Wendler 5/3/1 program, cycle 6, bench press 1

Started strong, ended… meh

“Week 1”

  • 5 reps – Bench Press (working max: 220#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x110
    • 1x3x135
    • 1x5x145 (work)
    • 1x5x165
    • 1x9x190
  • Asst. #1 – Bench Press
    • 5 x 10 x 135
  • Asst. #2 – 1-Arm Dumbbell Rows
    • 5 x 10 x 60
  • GPP – Elliptical
    • 6 minutes steady at 120 spm, 10 incline, 14 resistance

As in other exercises, I’m modifying the weights on the warmups just slightly. The weights will be just under some plate threshold and gee, it’s just a warmup weight so who cares. If it makes it easier to (un)load the bar, fine. Thus why 95 instead of 90 on the warmups set. But… whatever.

Worked my way up to 190×9. I felt good, especially in my form. Getting the whole body tight and into the press, improving form over past workouts. So, good thing. I didn’t feel on the work set like suddenly everything went shaky — it was just another set. Doing the numbers it didn’t feel like a strength increase, but that’s ok. I think the improved form and over the course of this cycle I’ll still perform just fine.

On assistance bench pressing, I should have gone to 130, but again it was a plate thing. Going to 135 keeps it simple. And 5# does make a difference. It worked me well, the last couple reps of the last set were a bit of a struggle but not much. So it was good to have bumped things up a bit. You know what else? There was a nice ego stroke here. I remember when I couldn’t bench 135 at all. I remember when I broke the 135 barrier. Now it’s just light assistance work for me. I am pleased.

Speaking of light, going to 60 on rows felt really light today for some reason. But here’s a place I’m not going to crank it up. I think I could get away with 65, but let’s just be slow and steady.

Then came time for the GPP work, and I just did NOT feel it today. I just did a few minutes of steady pace stuff. Lame, I know.

I need to buy a foam roller to have at the house. Makes my back feel so good.

Dear lady driving the Kia Soul

To the lady driving the Kia Soul.

I know you didn’t see what I saw. Your car is small, my truck is large and blocked your view of what was ahead. You may have seen the large tractors mowing the expansive median area on the South Mo-Pac Expressway around the 290/360 interchange, but I know you didn’t see the one that I saw. That as I came around that corner at the bottom of the hill, that one of the mowers was in the left lane of traffic. That I had to hit my brakes to ensure I didn’t hit it. But you couldn’t have seen it because 1. my truck was in your face, 2. the mower was off the road within seconds of me seeing it.

Of course, the only reason my truck was in your face was because you were tailgating me.

Perhaps if you weren’t tailgating me, you might have seen the mower. Certainly if you weren’t tailgating me, you wouldn’t have almost ended up going up my tailpipe.

I look back at the situation and I guess all that reckless “revenge” driving was trying to make a point to me. You must have thought my sudden application of the brakes was to tell you to back off; no, it wasn’t but I can see how you would have taken it that way. All that honking. All the reckless zooming in and out of other cars in an effort to “teach me a lesson”. Then your final “fuck you asshole” move of aggressively cutting me off, of course flipping me the bird as you did so. It’s evident you weren’t thinking straight, because just before you cut me off it was evident you were going to do that, so I applied my brakes to slow down. Had I not, your rear bumper would have clipped my car — your judgment was off in many ways — and you would have been pushed sideways and likely you and the little doggie in your lap would have been t-boned and probably end up in the hospital, at best. That’s not a threat; that’s physics.

Yes my initial reaction was one of anger, because you put me and my son’s life in danger for no good reason. I let the anger go, because I realized there was no point in holding it. I did however get your license plate and reported you to 911 as a reckless driver. I don’t know if anything came of it, but it was the best I could do.

Actually I can do better. There are lessons to be learned from your mistakes.

Don’t be an asshole.

Don’t tailgate.

Don’t put yourself in dangerous situations. If you do, don’t blame someone else if things go pear shaped.

Before blaming someone else for all your problems, look first at yourself to see what you may have done wrong and could have done better.

Be slow to anger — not just on the road, but anywhere in life. The immediate situation may not be something you appreciate, but perhaps it was keeping you from a greater danger.

And I need to buy a hitch ball and mount. Bought one. 🙂

2012-02-01 workout – Wendler 5/3/1 program, cycle 6, deadlift 1

I’ll take today.

“Week 1”

  • 5 reps – Deadlift (working max: 315#)
    • 1x5x135 (warmup)
    • 1x5x160
    • 1x3x190
    • 1x5x205 (work)
    • 1x5x240
    • 1x10x270
  • Asst. #1 – Good Mornings
    • 5 x 10 x 75
  • Asst. #2 – Hanging LegHip Raise
    • 5 x 5 x BW
  • GPP – Elliptical
    • Tabata style (20 sec. 160-ish strides per min., 10 sec. 100-ish strides per min)
    • 2 minutes slow (warmup)
    • 1 Tabata set
    • 2 minutes slow (cooldown)
  • Foam rolling
  • Grip
    • 3x10xT, 2 sec. hold between reps
    • 3x3x1, 2 sec. hold between reps, 10 sec. hold on the last rep

I can take today.

Deadleft felt fine. I ended up stopping at 10 reps because I was just out of breath… the brain was saying “stop damnit! I need oxygen!” Sure I breathe properly, but still, it’s a lot of exertion. My body felt like it could have done maybe 5 more if I let it. But fine, this is no problem. I’m nicely on track to break 300.

On the raises I opted to keep low reps. I’m working to keep my shoulders tight and “in socket” instead of a total dead hang, which was killing my shoulders. It’s having a nice side-effect of making things more strict and involving a lot more of the body, so this is cool. 5×5 was alright so I can probably go to 5×6 next workout and just slowly work myself up and see how things go. I’m also finding a good “ritual” when coming up to the bar to ensure my shoulders stay happy. I’d rather take 2 steps back and have a healthy shoulder than plow ahead and regret it someday.

On grip… I dunno… off day? or just already pretty exhausted? But I had a hell of a time on the grippers, couldn’t hold the 10 seconds… forearms just said “hell no”. 🙂

All in all, felt alright.

2012-01-30 workout – Wendler 5/3/1 program, cycle 6, Press 1

Starting off cycle 6, and it wasn’t a good day, tho it got better.

“Week 1”

  • 5 reps – Press (working max: 150#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x5x100 (work)
    • 1x5x115
    • 1x5x130
  • Asst. #1 – Press
    • 4 x 10 x 75
    • 1 x 12/6/4 x 75 (rest-pause set)
  • Asst. #2 – Supinated Close-grip Pulldowns
    • 4 x 10 x 140
    • 1 x 10/4/3 x 140 (rest-pause set)
  • GPP – Elliptical
    • Tabata style (20 sec. 160-ish strides per min., 10 sec. 100-ish strides per min)
    • 2 minutes slow (warmup)
    • 1 Tabata set
    • 2 minutes slow (cooldown)

First, I’m starting on cycle 6. I haven’t changed much compared to cycle 5. Cycle 5 was a bigger change to things and so I’m sticking with it for a bit, just letting the groove settle. I am trying to up the weights on assistance work and just push harder with things.

So the work pressing. Bleah. I only got the prescribed reps. I’m not totally sure why. I was just not there. This past weekend drained me with the medical training on Saturday, long-ass naps on Sunday, and then not eating/drinking like I should be doing. I also unracked the bar on that last set, felt light-headed, held the bar for a bit while I tried to regain things, but that did me in. Drained me too much, took away my focus, and I just couldn’t get that 6th rep out. Next time I should just rack the bar, wait a minute, collect myself, then try again. Live and learn.

Assistance pressing was fine. On rest-pause sets I’m fixing things to push myself… the first iteration isn’t just 10 reps but “to failure”. Push myself. But I was feeling better here. In fact, as I’ve been working to get the full body more into pressing (e.g. clench the butt), it’s been hard because when I try to just do that it feels unnatural and gets in the way. On the last couple sets here I found myself clenching naturally and my whole body getting tight and behind the lift. I need to pay more attention to when this happens and work to replicate that setup and feeling. Furthermore, don’t totally sweat it if the body doesn’t get into it… it will when it needs to.

Pulldowns. I opted to jump 10# from last cycle and was figuring that would take me to 5×8 across. Then last minute I changed my mind and figured to just do 10 reps and if it doesn’t happen my body will obviously tell me. It didn’t. 10 reps worked just fine. I’ll keep upping it as we go along. The intent is to get myself doing chins and get away from doing pulldowns, so I’m wanting my pulldowns to use heavier weight and start to go into the 5-8 rep range. I also realized that I have been forgetting to do chins between my assistance pressing sets. I adjusted my templated in my iPhone tracking app to help me remember to do that next time.

On the elliptical, I opted to bump the resistance setting from 12 to 14, and the strides per minute from 150’s th 160’s. That seems to have been just enough to push me, because I felt good and nauseous afterwards. 🙂 I want to keep upping my threshold. Before I start adding more “reps” I want to ensure the reps I’m doing now are as intense as I can make them.

Then on the walk home, my left calf cramped up horribly. I haven’t had a calf cramp in a few years, so this points to 1. that I worked things hard, 2. that there’s some nutritional issues from the past weekend. I’ll fix that.

On to the deadlift! I can’t wait… this cycle will have me break 300# in my work weight. Cool milestone.

AAR – Lone Star Medics’ Dynamic First Aid

On Saturday January 28, 2012 I was at student in Lone Star MedicsDynamic First Aid course, hosted by KR Training and taught by Caleb Causey.

I’ve wanted to brush up on my first aid skills ever since being involved in an incident a few years ago. I came upon a motorcycle accident before police, fire, or EMS arrived. I jumped out to help as I could, and was able to administer first aid to the downed bikers.

I was surprised at how much first aid I remembered, I was also dismayed by how much I had forgotten.

Since that day I’ve been trying to take some first aid courses. It’s been hard to find them or then to find one that worked into my schedule.

So when this guest spot came up, I was happy to finally be able to take a course.

Dynamic First Aid

The class was focused on more major first aid skills used to try to keep people alive until they can get under more “advanced” care be it from EMT’s or to a hospital. You are the first responder, so what can you do to keep them alive. Topics like cuts and bruises, bug bites, bee stings, etc. were not the focus of this course. The big things covered were bleeding from things like punctures or blunt force trauma, issues of dehydration and heat stroke.

But it went beyond just “here the guy is bleeding, here’s how to apply a tourniquet” or “here’s how to pack a wound”. One of the key issues Caleb stressed with us was “scene safety”. When you come upon a scene, you need to ensure it’s safe. You may not know what happened, but whatever happened could have caused or could cause again the scene to be unsafe. Downed power line? fire? debris? If you’re on the side of the road, could there be more cars rushing past you? if the person was mauled by a bear, could the bear still be in the area? someone was shot, is the bad guy still around? And then to ensure while you are working to NOT get task-fixated, because the scene could become dangerous. Make sure YOU can go home. This is the first time I’ve heard such a topic discussed in a first aid course, and it’s a welcome topic.

We learned a great deal about how to help manage bleeding. Why so much focus on this? Well, the interesting thing. As gun folk we’re always worried about gunshot wounds. Caleb made a good point: how many gunshot wounds have you encountered this week? this month? this year? OK, now how about car accidents? Bleeding, shock, far more common to deal with. Even more so? dehydration, heat exhaustion, heat stroke.

The last points are one of Caleb’s big issues? Why? Because they can kill you, and they are so preventable. Living here in Texas, we all deal with heat issues on a regular basis. We all must know the signs, we all must know how to prevent, we all must know then how to help someone else if the signs manifest themselves. The biggest thing? Drink water. A lot. A lot more than you think. For someone my size, I should drink a gallon of water a day — and that’s just sitting at my desk doing nothing all day. Wife? drink about half a gallon. Don’t forget to consume electrolytes too; if you’re at the office all day, eating regular meals, you’re probably ok. Out working in the heat all day? For every 2 waters, drink 1 “sports drink” (Powerade, Gatorade, etc.). This is so preventable.

There’s much more to the class than these basic topics. Things you cannot learn from reading a book or a blog. You have to attend a course and have a knowledgeable teacher watching and helping you. Caleb constantly put our learning to the test by having us participate in scenarios — role playing, a sort of “medical force-on-force”. He’s set up a scene, then you come upon it with a medical bag (that we had to put together), and now you have to do everything. Like most role-playing-based training, the intent is to not only help you reinforce the skills you’re  learning, but give you a chance to make your mistakes HERE and not when it really matters. These scenarios are a crucial part of the class and learning.

My Take

I’m happy I took the course. It was one of the best Saturday’s I’ve had in a long time. Time very well spent.

Oh sure, I love all the gun stuff. But on a daily basis? I’m going to use medical knowledge more often. If we want to truly be prepared, having basic first aid knowledge is vital.

Caleb’s approach here works to give you a plan. A plan to be prepared (e.g. a proper first aid kit). A plan of what to do when you arrive at the scene (scene safety, how to approach the scene, how to approach the person, how to assess and deal with the situation). And then, the skills needed to do something about it.

I was surprised at some of the approaches Caleb spoke about. I know that medical knowledge changes and this is why what you learned 20 years ago may not apply any longer. The data on tourniquets has changed from when I was in Boy Scouts, and I was happy to see how the knowledge has worked to simplify and improve process. It minimizes the amount of decision making required under the stress of the situation, and allows you to just take care of business as quickly and effectively as possible. This updating of my knowledge was most useful.

I also appreciated Caleb as an instructor. It’s evident he knows what he’s talking about. If you paid attention to how he spoke, you could discern he was well-versed and experienced in this realm, but he knew the focus and audience of his class and would work to present things in a manner relevant to the audience. As a former teacher of public speaking, I know the importance of knowing your audience and tailoring your message to them. It’s not that Caleb dumbed things down, it was a matter of crafting an appropriate message. I thought he did this quite well.

Another thing I appreciated about him was his willingness to be truly open. He wasn’t afraid to say when he didn’t know or if there just wasn’t yet an answer that medical science had come up with. You could tell he was willing to try and experience with gear or techniques until they found the right one that worked best. Best of all? At the end of class he went around the room asking for not just what we got out of the class, but what he could do better. He SOUGHT criticism. He doesn’t just want his horn tooted, he wants to become better. If there’s a problem, he wants to fix it. You have to respect that, not just in terms of running a business, but as a person. He also encouraged us to seek additional training — with other trainers.

I came out of the class with a laundry list of things to buy to beef up my first aid kits, and a desire to not just practice what I learned but to learn more. Need to make first aid training a regular part of my continuing education. And hearing what some of the other Lone Star Medic courses are? Oh, I’d love to take them.

Thank you, Caleb.

Updated: Dave Re attended the Sunday edition of the class. He just posted his AAR. He touched on a lot of points that I forgot to mention. Seems that we both got a lot of the same out of the class.

And yes… it’s time to go shopping.