2011-10-10 workout

“Week 4” deload

  • Deload – Bench Press (working max: 195#)
    • 2x5x45 (warmup)
    • 2x5x80
    • 2x5x100
    • 2x5x120
  • Asst. #1 – Bench Press
    • 5 x 10 x 105
  • Asst. #2 – 1 Arm Dumbbell Rows
    • 5 x 10 x 45
  • Metcon – jump rope
    • 1 Tabata set – all single hop

It’s deload time, so nothing too thrilling to note.

I did try a slightly wider grip. On the bar there’s a “hash mark” and usually I put my ring finger on that hash. I did this back when I started because Rippetoe was working to try to get the maximum range of motion and from what I could see, that was doing it. However, I’m thinking that may be starting to wear on my shoulder, and so I’m following a bit more of the Dave Tate “So You Think You Can Bench” and trying to get it so my elbows come to about the same level as the bench pad. Not 100% sure if I’m there, I’ll check next time, but for now I wanted to at least try a wider grip and see how it felt. So today I put my index fingers on the hash. Felt like my elbows didn’t go as deep, but it also felt strange, and that’s to be expected.

Assistance bench of 105… felt… really light. But could be merely because it’s deload week. Still, I’m thinking I may go 110 next workout.

Rows. I was doing 40# and didn’t plan to go to 45 until next workout, but someone else was using the 40’s today so why not… I went ahead. This was good. The last few reps of the last few sets were difficult. I don’t want to sacrifice moving the shoulder and fully working the shoulder muscle, so all is good. I’ll stick with 45, and not be so reluctant to jump to 50 if I think it’ll be good.

Anyways, things just chug along.

The Pinewood Derby

In the world of Cub Scouting, is there anything bigger than Pinewood Derby? I think not!

Browsing around The Art of Manliness website (cool site, BTW), I saw their post on “How To Build a Pinewood Derby Car“. It brought up memories, both old and recent.

As a Kid

When I was a Cub Scout, Pinewood Derby was THE event of the year. I remember working with my Dad, building the car, but the performance was horrible. So the next year we tried again. Now we did note that we never got the built-weight up to the 5.0 ounce limit, so they were always taping pennies onto our car… which blew the way it looked and it still didn’t perform all that well.

Little did I know how much Dad was paying attention.

My third year at it my Dad got serious. We made a different design, putting more weight into the car and towards the back. The wood block was cut in a wedge design with very little wood up front (in front of the “drivers slot”). Then I recall we dug around in the junk buckets in at the workbench to find weight that would work, such as a large nut. We drilled out holes in the bottom of the car and puttied the weights in there. One thing I was particularly proud of at the time was while Dad was at work I was digging for more weights and found this dome-shaped hunk of metal. I took the hacksaw to the post it was on, stuck it into the “drivers slot” and then painted it. It looked just like a driver with his helmet and goggles all hunkered down behind the wheel. I thought that was so cool (I wish I still had the car and could show a picture here). I just remember thinking how cool and clever I was, because it was functional but also artistic. 🙂

We worked hard to make that great racer and I remember coming in third place. I also remember that I actually came in first place, but the Dad’s manning the finish line didn’t get things right and the one Dad that recovered my car didn’t speak up so I just got shoved into 3rd place. Oh well, it didn’t bother me much because in the end I was just happy to have made a car that worked well — and did it with my Dad.

As an Adult

So then my sons do Cub Scouts. Pinewood Derby in our Pack was different. They opted to do away with “first, second, third” place finishing and so on. Why? Because it had gotten out of hand. Apparently the year before I joined the Pack, they had some incident where some Dad was outside yelling at the Pack leaders, threatening to sue, and just generally going stupid about the whole thing. As volunteers, the leadership didn’t need nor want the grief, so they just did away with it — it was no longer a competition, it was an “exhibition” race. Part of me did not like that because it just reeked of the wussification of America, because well… learning how to deal with loss and learning how to be a gracious and humble winner is very much a part of life and character building to become a well-adjusted adult. But by the same token, I could totally understand not wanting all the hell and hassle. And as one leader pointed out to me, it didn’t really matter. In the end, the kids all know who has the fastest car, who has the coolest car, they’ll still cry if their car doesn’t do well, you’ll still have one kid that needs to learn what “gracious winner” is, and so on. So in the end, the dynamics really remain.

Plus, it got rid of the micromanagement of rules, and I think it also encouraged more “let the boy do the work”. Since Dad didn’t have to go nuts trying to over-engineer the car, we didn’t sweat things too much. Sure we encouraged everyone to follow the rules, to mind some level of guidelines so things didn’t get stupid, but hey, if someone wanted to go full-stupid they could, but to what gain or end? I think in the end it generally worked out better for the boys.

Because….

In reading that Art of Manliness article, the article itself was pretty straightforward and had reasonable tips. Back before the Internet, you had to learn these things and pass these coveted secrets down. But now, just a Google search away. Then as I read some of the comments, it just bothered me the level to which some of these Dads went with things. But then, that’s them, that’s not me, and in the end that’s OK.

I couldn’t comment on the article since it’s old and comments were closed, but after reading through it all I could only think of one thing:

What do you want to teach your son?

If you want to teach him about engineering, friction, physics, and so on? Sure, over-engineer the daylights out of it! In fact, if you’re in to Scouts for the long haul, plan the lesson over the course of his entire Cub Scout career, letting the first year perhaps be a loser year, then doing it better each year so he can see first-hand how it all works and goes. That’s a lot of long-term planning, but could be a bigger and better life lesson.

Do you want to teach them about winning and losing? About competition? About sportsmanship? About wood working?

In the end, you have to remember: this is for him, not you (and yes, suggestions of having a “Dad’s Race” or “Open Class” are good ways for leaders, siblings, and over-achieving Dads to have THEIR fun). Figure out what you want him to get out of it, then pursue that goal. Scouting is about building character, developing leaders. Work to help your son towards that end.

Thanx, Dad. 🙂

2011-10-07 workout

“Week 4” deload

  • Deload – Deadlift (working max: 275#)
    • 2x5x110
    • 2x5x140
    • 2x5x165
  • Asst. #1 – Hyperextensions
    • 5 x 10 x BW
  • Asst. #2 – Hanging leg curl raises whatever I call them
    • 5 x 7 x WT
  • Metcon – jump rope
    • 1 Tabata set – all single hop

Again, it’s deload week, so there’s nothing much to write home about.

On the next cycle I’m going to switch from hyperextensions to Good Mornings. Start slow and almost no weight, ensuring back and legs are straight and as “right angle” as possible. See where it goes.

The leg curl/raises I’m getting better at, almost no swing, more curl up of the knees up to the shoulders, and noticing a lot more full-body activity in bringing my legs up (e.g. my back and arms are getting into it some). This is all good, as it’s not an isolation exercise. I’m feeling alright doing 5×7 across, so I’m going to bump to 5×8 and see how that goes, and just keep building from there.

As an aside… my right knee has been odd for a number of years. Just the way things felt, how it would grind (as older knees do), general motion and stability and so on. Plus I noticed that if I knelt down, resting on my kneecap, I could move just the right way and pop my knee(cap). Well, I can’t pop it any more. In fact, my knee is feeling much different. For a couple of months it was feeling bad… even had thoughts that I’d blow it out. I may still. But recently I’ve been feeling more like the knee is improving, getting stronger, more stable. All stands to reason given the deadlifting and squatting. Sure, I do feel like in all the improvements to my body that I also feel some wear and tear on it, but all in all the body feels stronger… we’ll see how the knee feels in another 6 months.

2011-10-05 workout

“Week 4” deload

  • Deload – Press (working max: 120#)
    • 2x5x45 (warmup)
    • 2x5x50
    • 2x5x60
    • 2x5x75
  • Asst. #1 – Press
    • 5 x 10 x 60
  • Asst. #2 – Supinated grip pulldowns
    • 5 x 10 x 110
  • Metcon – jump rope
    • 1 Tabata set – all single hop

Ah, deload week. My least favorite. 😉 But it’s good to let the body heal and recover. Not really much to say… it’s deloading, nothing exciting.

One thing I can comment on is a curiousity about supplementation. Since I’ve been looking at life insurance and of course that’s going to require a blood test and pee test, I need to ensure things look good. I don’t ingest anything questionable or illegal, but because of supplementation like creatine, that could make things look bad because insurance adjustors don’t really look at context, just actuary tables. I’m already going to be questionable because I lift weights, have more muscle than the average Joe, and thus on things like Body-Mass-Index tables I’m going to appear obese but I’m not, and obviously I exercise which you’d think is a good thing, but popular conception of “good exercise” is “long slow distance” and looking emaciated. Nevertheless, the insurance broker has been down this road and he suggested I just stop the supps for a bit to bring levels down because otherwise high levels of creatine could raise flags for things like kidney issues.

I’m not convinced my struggles in the assistance pressing today were due to lowered levels of creatine or the fact I’m not taking the Jack3d (mostly because it too contains creatine). But come 3rd set those last some reps were hard, and by the 5th set the last 5 reps were a struggle. It wasn’t this way last Press session, and I was the heavy session, and I even set a PR there. I will say, I didn’t rest the usual 2 minutes between sets during my “work” sets today because the weight was so minimal, so it could simply be that I truly had exhausted things. But it’s just a curiosity. I’m not sold on Jack3d, but I won’t be taking it at all during this deload. Once I finish this tub, I do have one more tub to go through. I’ll assess after that, but so far I’m not totally convinced… I would like to see more real science and not more “bro-science” behind the other ingredients (creatine is accepted, curious about beta-alanine, studies I’ve read are mixed).

2011-10-03 workout

No PR today, but improvement (and a realization).

“Week 3” 5/3/1

  • 5/3/1 – Squat (working max: 230#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x115
    • 1x3x140
    • 1x5x175 (work)
    • 1x3x200
    • 1x4x220
  • Asst. #1 – Squat
    • 5 x 10 x 95
  • Asst. #2 – Leg curls
    • 5 x 10 x 50
  • Metcon – jump rope
    • 1 Tabata set – all single hop

No PR today, but that’s expected given the reset I did back on PPNP Novice. And I didn’t do as well as I wanted to, only getting 4 reps. I will say, my form is improving and that was really the big issue that’s been hitting me all along in the squats is my form. I even re-watched Rippetoe’s “Starting Strength” DVD last night, the squat section, to put some cues back in my head. Watching it was useful because I picked up on things that I missed the last time around. It’s also interesting to work to reconcile what he talks about vs. what guys like Wendler, Tate, and Wenning talk about with squats.

Here’s the thing: I have a mental block. I make no bones about not liking to squat, and I think it’s due in part to years of baggage that squats are going to hurt or kill me. The reality is bench pressing is far more dangerous and a failed bench is going to hurt you a lot more than a failed squat. Nevertheless, the mental block remains. I’m getting over it, but like anythin with years of mental baggage it’s going to take a while. I think I could have gotten 5 reps, maybe 6, if I was attacking the weights and didn’t have that shred of mental doubt. I felt my form start to falter, and I should have just went for working the movement, push the weight up even if the form slipped a bit. But I didn’t want to risk hurting myself or dumping the bar (I should care about hurting myself, I shouldn’t care about dumping the bar), and so my brain bailed and that was that… 4 reps, uncertainty killed me. *sigh*

I’m getting better, but I know I’ve got a long ways to go to get over it. One thing I’ll watch to see is how the next cycle goes. I’ll bump to 230 and 230 was where I stopped last time because while I was moving it, my form was horrible so I backed off, then switched to 5/3/1, so it’s been slow to get back. But the slow progress was good because my form, while still improving, has improved. I don’t feel my quads doing all the work, I do feel my hams and glutes and other parts of my posterior chain getting worked hard, so that’s good. I’m slowly finding my groove, where to position my body, how everything should come together. So, slow but sure I’m getting there.

The assistance squatting actually helps a great deal here. I’m glad I went to 95# because it’s working me hard, but not so hard that I slip up on form…. it hurt today at the end of it all, and I appreciated that. Getting more reps, more time under the bar on squats, it’s helping me really track my form.

On curls, 50# finally felt like it was pushing me. I’ll go to 55# next workout, even tho it’s a deload week.

And yes, deload starts. I don’t like deloading, but I know it’s critical so I do it. Just like squatting. 🙂

2011-09-30 workout

This is why I love “week 3″… setting personal records is satisfying. 🙂

“Week 3”

  • 5/3/1 – Bench Press (working max: 195#)
    • 2x5x45 (warmup)
    • 1x5x80
    • 1x5x100
    • 1x3x120
    • 1x5x150 (work)
    • 1x3x170
    • 1x6x190 (PR)
  • Asst. #1 – Bench Press
    • 5 x 10 x 105
  • Asst. #2 – Dumbbell Rows
    • 5 x 10 x 40
  • Metcon – jump rope
    • 1 Tabata set – all single hop

It’s very satisfying to set goals then meet them. To see continued progress. To do more than you ever have before, more than you thought you ever could. Bench pressing 1x6x190 isn’t monumental (given the all time world record for a raw bench press for someone around my weight is 600 lbs. or so), but it’s good for me. It’s also kinda neat to think that in 2 cycles I’ll be breaking the 200# mark as a work weight (I could break 200 now if I wanted to, but not for work weight).

I continue to bump my bench assistance weight up by 5#, doing 105 this workout, and still that doesn’t feel like enough weight to really work me, so it’s up to 110# next week. I recently watched Dave Tate’s “So You Think You Can Bench” series again and really worked on some finer points. I’m thinking during next week’s deload week that I might fiddle with my grip width, as Dave talks about elbows going too far below the bench pad, and that a potentially wider grip could be nicer on my shoulder. I’ll experiment and see.

On the rows, last session I noticed I wasn’t caring about the negative that much, almost “dropping” the weight back down. Today I made sure to give as much thought to going down as I did going up. A cool side-effect is I found myself more focused on pulling the shoulder back, not just moving the weight…. ensuring the back muscles were doing the work, not the arm. Made a nice difference.

And what’s there to say about rope jumping… 🙂

I toy with jumping 10# for this next cycle, but I think that’s merely my ego wanting to get to 200# faster. Today’s work set of 6 reps was a hard push… on rep 4 I wasn’t sure I’d make rep 5, and on rep 5 I really wasn’t sure about making rep 6, and on rep 6 I felt like the bar in fact will be on my throat if I try for 7 so I did stop (form was failing, left arm peeding out). I perhaps could make a 10# jump, but I do think that’s driven more by ego and well… like Henry Rollins said, 200# is 200# and I don’t need her to teach me a harsh lesson. Better lesson learned to keep things in check and go for the long run.

2011-09-28 workout

Setting Personal Records (PR) are fun. 🙂

“Week 3” 5/3/1

  • 5/3/1 – Deadlift (working max: 275#)
    • 1x5x110 (warmup)
    • 1x5x140
    • 1x3x165
    • 1x5x210 (work)
    • 1x3x235
    • 1x5x265 (PR)
  • Asst. #1 – Hyperextensions
    • 5 x 10 x BW
  • Asst. #2 – Hanging Knee Raises
    • 5 x 7 x BW
  • Metcon – jump rope
    • 1 Tabata set – all single hop

Like I said, it’s fun to set personal records. No, 1x5x265 isn’t earth-shattering in the grand scheme of powerlifting and strongmen, but it’s more than I’ve ever done before so that’s cool. PR’s are motivating, because I can see that the program and hard work is paying off, that I’m getting stronger.

What I found particularly cool about today was the moment the 265 left the floor my brain said “wow, that’s heavy”… because I’ve never done that before, totally new sensation. But within a moment of doing that, instead of being afraid of it, instead of doubting my ability, my attitude was to say “yes, it is heavy… and you’ll lift it, then you’ll lift it again, and again, and again, and you will become stronger and better for it”. And so I did.

Around rep 4 something interesting happened. I felt myself peeding out, but it wasn’t my back or posterior chain: it was my left arm. It wasn’t just my grip, it was something in the arm itself which of course then fed into the grip. My body was just not able to go much more. I squeezed out another rep and thought about going for 6 but with the gym owner standing nearby I didn’t want to risk dropping the weight so I just stopped at 5. I’m not arguing, but it was interesting that the weak point was my left arm.

Hypers continue to really work my back. I’m not sure if I’ll continue with them next cycle or switch to stiff-legged good mornings, since those will work the hamstrings more. Not sure, but thinking about it.

On the leg raises, I’m not upping the reps but every time I do them I get a little better at doing them without any swing, so there’s certainly ab work involved. The soreness I feel the day or two afterwards tells me I am working, I’m not totally cheating. So, all is alright and progressing.

Jump rope today went a lot better than it has the past some workouts.

I wasn’t feeling good nor bad today. Just there. I didn’t feel like I could tear the weights off the floor, but I didn’t feel like crap. Just… there. I haven’t gotten enough sleep the past couple nights, so that may be playing into it. Do need more rest. But still, managed to work well, set a PR, and move along. Progress is good.

2011-09-26 workout

Nothing like setting a personal record to start the week off on a good note. 🙂

“Week 3” 5/3/1

  • 5/3/1 – Press (working max: 120#)
    • 2x5x45 (warmup)
    • 1x5x50
    • 1x5x60
    • 1x3x75
    • 1x5x90 (work)
    • 1x3x105
    • 1x7x115 (PR)
  • Asst. #1 – Press
    • 5 x 10 x 60
  • Asst. #2 – Supinated grip pulldowns
    • 5 x 10 x 110
  • Metcon – jump rope
    • 1 Tabata set – all single hop

So I set another personal record on press: 1x7x115. Never put 115# over my head, let alone for 7 reps. Felt good. Have a lot on my mind that’s really distracting me, but I did my best to keep it out of my head while I lifted… I don’t want it to get in the way, nor ruin things and consume me. One thing that helped? By chance over the gym stereo came Pantera’s “Goddamn Electric”, which is a rather inspirational song for me in numerous ways… so it was kinda cosmicly fitting and helped me feel stronger than all.

Doing 60# on the assistance press was tough… with only 1 minute of rest between sets it really wore me out. I struggled to get the last couple reps of the last couple sets, maybe needing an extra second or two before pressing. But you pound out the reps and keep going. I should stick with 60 for next week (deload week), and after that probably bump to 65 for next cycle.

On the pulldowns I accidentally realized what my shoulder needs: it’s not so much grip width as it is elbow position. I took up the usual “just wider than shoulder width” grip and felt my shoulder be unhappy but noticed how my palms were “twisting” off the bar in the down position… I opted to bring my elbows in more, as if trying to touch them together tho of course not to that extent: just keep them from flaring out. Made all the difference in the world. So, I focused on that and it really helped my shoulder. I may start to fiddle with grip width again, but for now this is fine. I’ll stay at 110 and probably go 115 next cycle. It’s important to get that full range of motion and I can feel and see it paying off.

Remember how I said if you wanted to feel uncoordinated just jump rope? Geez… what’s my problem lately? I feel like I’ve regressed in this skill. Not sure what gives. But I realized if I keep fumbling too much just “hop in place”… skip the rope and just keep moving. It’s better than losing time/effort to untangling my feet from the rope. *sigh*

Overall, good workout. Thrilled with the personal record. And I must admit, I can’t wait until I’m pressing 135 overhead for reps. In theory, I could do it for 1-2 reps right now but not going to sweat that, I’ll work up to it. But I kinda think it’ll be neat to press 45’s above my head. 🙂 Yeah, there’s still ego here, I’m human. 😉

I needed that

My day job sucks.

Yeah yeah, happy to have a job, good pay, work from home. I know all that. But that doesn’t change the fact that it sucks.

You suck it up, you do your job. That’s how it goes. I have a family to provide for, and I know there’s little out there that can help me manage like this job does. So I know all the good, I know the advantages, I know the blessings. But I’m still miserable.

The past couple weeks have been especially demoralizing and destructive.

But something happened.

Sure, I look at my blog stats to see what’s going on, and sometimes I wonder where all the hits to a certain page have come from. One such page is this one, about Mental Toughness. I write a lot, don’t always remember what I write, so I went back to read it.

It is not easy getting over any shattering experiences, but with guts and determination, you can get over any painful ordeal. Life is full of disappointments and letdowns. When we don’t get what we want, the consolation is that we gain experience. This doesn’t seem like a worthwhile prize, but see how the adversity can enlighten you. If may not be obvious, but look hard at any opportunity for personal growth. Take in the life lesson and move on.

So allow me to rephrase…

I’m presently gaining a lot of experience, enlightenment, and undergoing massive amounts of personal growth. 🙂

Oddly tho, when I step back to look at things, I see it… and I see the growth in more ways than the obvious. Question is… what am I going to do with it?

We shall see.

But at least, after a long crappy couple of weeks… reading the above was a needed reminder.

2011-09-23 workout

“Week 2” 3 reps

  • 5/3/1 – Squat (working max: 230#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x115
    • 1x3x140
    • 1x3x165 (work)
    • 1x3x185
    • 1x5x210
  • Asst. #1 – Squat
    • 5 x 10 x 90
  • Asst. #2 – Leg Curl
    • 5 x 10 x 45
  • Metcon – jump rope
    • 1 Tabata set – all single hop

Today was alright. I’ve been really focusing on trying to improve my squat form, trying to be really aware of what I’m doing, things like keeping my entire body tight, head and eye position, letting my knees go out, not letting it be a quad (only) exercise, and so on. Consequently, I don’t feel very strong, and I try to only focus on a couple cues so I don’t overwhelm myself. But, I’ve a ways to go to really get form right. I’m trying to listen to advice from powerlifters that know what they’re talking about and trying to tighten things up, but I also think that I’m going to need to video myself to really see what’s going on.

That said, it’s well possible that I may not bump my weight next cycle since I’d rather have tighter form… or maybe only bump by 5#. I’ll have to see how “week 3, 5/3/1” goes. I think that I’ve been too quad-dominant and not enough posterior chain, but in fixing form it’s bringing more of that in and correcting things, so of course that makes me “not as strong” as those weaker points get brought up, but in the long run that’s the better way to go. So, even if weight doesn’t linearly progress, if form is getting better and weak spots are getting stronger, that’s still progression, which I’m cool with.

I will say, I want to bump my assistance went to 95 next time… today was a bump to 90 and was good, 95 should be a bit better. I really try to emphasize form here, and I’d like to hope it’s paying off.

Curls… bump to 50 next time. Just slow increase in weight. I’ll get there.

Didn’t feel like trying the running in place rope jumping today because my legs were just too exhausted from squats and curls… wouldn’t have done well in the coordination realm. 🙂