Tuesday, December 27, 2011

A Note On Flexibility.

I read an interesting article the other day on flexibility. I will post a link when I find the piece. The crux of his argument was that if you are more flexible on one side than you are on the other and you continue to stretch both sides equally than what you are doing is maintaining the imbalance. What was suggested is that you focus on the tight side in order to even things up. I thought that was an interesting premise and I will probably try it and see what happens.

Row 5 minutes
V-ups 3 x 10
First day of the 18 month plan. The weights are much easier but if I stick this thing out it will get hard soon enough.
Squat - 5 @ 55/5 @ 70/5 @ 80/5 @ 90/5 @ 100/5+ @ 115 (got 10)
Press - 5 @ 30/5 @ 40/5 @ 45/5 @ 50/5 @ 55/5+ @ 65 (got 10)
Good Mornings - 3 x 10 @ 75
Pull up speed day - 10 x 3 on 1 minute with 110lbs assistance

Felt good today. The sick seems to be waning.

Monday, December 26, 2011

Exercise ADD explained

I had an epiphany this morning. I have planned to start an 18 month 5/3/1 cycle designed to get me up to a 315 squat, a 420 dead lift, a 165 press and a 225 bench. The epiphany came when I realized that I am in love with process rather than end goals because to get to a goal requires a certain amount of discomfort and work and by continually starting on something new I am able to avoid the really hard work that comes at the end.
I hate it when I discover something less than admirable about myself. Makes me think there might be other less than admirable stuff floating around that I have not confronted yet. Damn.
On to brighter things. I worked out today after a week off being sick. Things like strength and endurance go away rather quickly.

Row 5 minutes 715 meters
Straight leg raises 3 x 10
Row easy 2K just to get moving again 9:45.6
Push ups 12/10/10/8/6
Step ups 5 x 10 with 25 lb DB to 20" box

The weights that are coming up were derived by figuring out where I want to be in 18 months and then working backward from there subtracting 10 lbs per month for lower body stuff and 5 lbs per month for upper body stuff.
That leaves me with the following starting weights for the first cycle:
Deadlift - 240
Squat - 135
OH Press - 75
Bench Press - 135
These will be the numbers that the percentages are based on.

Friday, December 23, 2011

Sick. Like Dog.

Had a good workout Tuesday, started feeling poorly in the afternoon and by Wednesday I was full on sick. It is now Friday and I am just starting to feel a little better. No exercise probably until Monday next week. The only problem with that is how to keep this blog fresh and exciting without any new workouts being posted.
Ideas for topics are always flooding into my head while I am on the rower but by the time I am done those ideas are gone. I am sure they are still around but I can't find them.
So...how are you?
Maybe some links will fill the long silence that may be coming. Some of these I have posted before but for the sake of those just joining the fun here they are:
Mark Rippetoe's site.
Dan John's site.
Catalyst Athletics site.

T-Nation. going through the archived articles can occupy a huge amount of time so be careful there.

That should keep you busy. If I think of anything pertinent or bloggable I will post it straight away.

Tuesday, December 20, 2011

Mary Jane. It's Time to go Now.

I spend way too much time at the gym. Is that possible? I got there at 5:30 this morning and didn't get out of there until nearly 8. What's up with that? I believe that I chat way too much. I know people down there now and they like to talk as much as I do and that adds, easily, :45 minutes to the gym time. I guess if I had something else to do I would be more conscious of the time but I don't and so I fritter away the hours. I am a fritterer (is that even a word). All I can say in my defense is, oh well.
Switched the warm up row to 5 minutes today instead of 500 meters. I felt better after that.

Row 5 minutes 846 meters
V-ups 3 x 10
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/3 x 5 @ 145 got these pretty easily maybe I am finally going to get this weight up to something respectable.
Press - 5 @ 45/5 @ 50/3 @ 60/2 @ 70/3 x 3 @ 105
Good morning - 3 x 10 @ 65
Pull ups 3 x max - 6/6/5 (1 more than last week)
I have been foam rolling at the gym for :15 minutes each day because if I wait to do it later I won't.

Monday, December 19, 2011

Perception V Reality

I realized today that my perception of my abilities is in no way reflective of the reality of my abilities. My PR on the 2K row to date is 7:26 and to think that I could drop nearly a minute off that time in a few months was a tad over ambitious. I have now set my sights on something a bit more realistic that being to go a sub 7 by February. I may not qualify to have the Concept 2 people fly me to Boston but it will be a significant improvement and that is now okay.
Missed Saturday so here it is
Row 500 meters
Weighted sit ups 3 x 10 @ 15
Squat 5 @ 45/5 @ 65/3 @ 80/2 @ 95/3 x 5 @ 140 Hit the 140 this week so adding 5 lbs next week
Bench press 5 @ 45/5 @ 75/3 @ 90/2 @ 115/3 x 3 @ 160 trying for 3 x 5 @ 160 next week but I need to find a spotter
Push ups 16/12/10/10/8
Tabata row 94/94/93/97/93/95/96/97 avg. pace 1:45.6 avg sr 33

...and now onto the new week
Row 500 meters
Row sprints 9 x 1 min. with 1:30 ri
284m/1:45.6, 290m/1:43.4, 289m/1:43.8, 287m/1:44.5, 288m/1:44.1, 284m/1:45.6, 289m/1:43.8
287m/1:44.5, 296m/1:41.3
The goal on all these was to go below race pace which I did for all but 2 of them.
Straight leg raise 3 x 10 slow and controlled
Push ups 16/14/10/10/10

I saw someone doing very slow and controlled toes to bar today for sets and I hated him.
(propriety dictates that I inform you that I did not really hate him I was just envious of his mastery)
Barbell row 3 x 5 @115

Friday, December 16, 2011

Plans versus Goals

A guy I know in Sunnyvale California says, "If you don't have a plan you're an idiot." I agree with him entirely. Then there are goals. Goals, to me, are finite they have a stopping point which, in my opinion, limits you. I am process oriented, which may account for why I don't finish things, I enjoy the process of getting somewhere without the added baggage of having a destination. Without a destination you can never get lost. This may appear to be a rambling approach but I have had success with it. I get places and although it may not be the place I thought I would end up it is always interesting and fun and interesting and fun is what this journey is all about.
Row 500 meters
Row 5 x 500 with 1 minute rest 1:48.5/1:46.7/1:56.6/1:57.3/1:51
I was trying for an average pace of 1:45 to 1:50. Didn't quite make it
Weighted pull ups 3 x 3 with 25lbs
Farmers Walk 3 trips with 50 lb dumbbells (not sure how far the trips were)
Reverse Hyper - 5/8/10 tried working on breathing under tension and it came out okay now maybe we can get these up to 3 x 10

Try adding in Farmers walks to your program as a finisher and watch your grip strength go off the map.
See you tomorrow.

Thursday, December 15, 2011

That Putin Fellow

Hopefully the Russians will get this Putin business out of the way and get back to the truly important things in life like reading my blog. Good luck.

Row 500 meters
Back extension 3 x 10
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/3 x 5 @ 140
Deadlift - 5 @ 135/5 @ 155/3 @ 170/2 @ 205/5 @ 295 (this is 7 lbs more than my previous 5 rep max)
Barbell row - 3 x 5 @ 110
Push ups - 16/12/10/10/8

A good day overall. The squats felt strong. The deadlifts felt good. (as good as a deadlift can feel) and the pushups went well.
See you tomorrow.

Tuesday, December 13, 2011

Daddy doesn't work. Daddy goes to the gym.

As much as I wish that were true it is not. I do work and right now I need to get this down and get to work. Did I mention that I am not fond of work?

Row 500 meters
I am including some Hindu Push Ups in the warm up. I think I posted a video on these before but I will post it again.
V-ups - 3 x 10
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/3 x 5 @ 140
Press - 5 @ 45/5 @ 50/3 @ 60/2 @ 70/5 @ 100/4 @ 100/4 @ 100
Missed the last two sets so my choices are: go down to 3 x 3 and add 5 pounds or stay at 3 x ? at 100 pounds and stick with it until I get five.
Are all the votes in?
Yes sir.
And what is the result?
3 x 3 @ 105 sir.
Very good.
(anyone have a sockpuppet I can borrow)
Good morning - 3 x 8 @ 75 went easy
Push ups - 16/12/10/10/8
I should have started working towards my age in push ups and pull ups when I was much younger then I wouldn't have as far to go.
Oh well. Carry on.

Monday, December 12, 2011

Drop Off.

Evidently, due to social unrest, my Russian readership has dropped off. Hope you guys get everything worked out. It is raining here today but I rode my bike anyway. About 3 miles. That was good for a warmup.
Bike 3+ miles
Pull ups - 3 x max 6/5/5
Step ups - 3 x 8 @ 95 to 20" box
Row Sprints - 8 x 200 with 1:30 RI/ avg pace - 1:38.8/ avg SR - 33
Straight leg raises - 3 x 5 with 5 lbs

I have to switch the weight days this week because of work on Wednesday. I am not fond of work. Gets in the way of more important things.
A good post on crossfit and older folks on the One World site.
Its cold and I am going back to bed.

Saturday, December 10, 2011

The Worm Turns (but only if you shake the bottle)

That title has nothing to do with the post but it just popped into my head so I wrote it down. I would like to thank everyone who is reading this and encourage comments if you have any questions or problems, actually keep your problems to yourself but I will answer questions.
Row 500 meters
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/ 3 x 5 @ 135
Press - 5 @ 45/5 @ 50/3 @ 60/2 @ 70/ 3 x 5 @ 95
Choked on the power cleans and just stopped
And that was it for Friday. I was tired and irritable and didn't feel like being at the gym.

Row 500 meters
Reverse Hyper - 3 x 5
Pull Ups - 3 x 5
Long Row - 3000 meters 14:01.8
Not a great time on the row but I am still worn out for some reason, but I was not irritable today so I am making progress.
I have begun work on the O.P.W.A. (Old People With Attitude) Website and should have it up and running in a couple of months. I will keep you posted but don't, under any circumstances, hold your breath.

Wednesday, December 7, 2011

One Day On, One Day Off

Okay here is yesterday and today. Squats are frustrating the hell out of me. I am just not that good at them. I will continue to work at it.
Row 500 meters
Straight Leg Raises - 3 x 10
Row Sprints - 7 x 200/1:30 RI
Average pace - 1:41/average stroke rate - 30
One Arm Hang - 3 x 3 @ 5 seconds
Step Ups - 3 x 6 @ 95

Row 500 meters
DROM I included some 35lb plate swings and some 22.5 DB snatches 10 each side it was fun
Back Ext. 3 x 10
Squats - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/2 x 5 @ 135
Bench Press - 5 @ 45/5 @ 75/3 @ 90/2 @ 115/5 @ 160
Barbell Row - 3 x 5 @ 105
Push Ups - 14/12/10/8/8 These were hard after the bench

Monday, December 5, 2011

...but where's the rum (or the blogger)

I'm back. Had a lousy couple of days and was almost embarrassed to post. Totally choked on a 2K row time trial. I will not tell you the time. The exercise ADD is setting in again and I am going to simplify the program and work on a Starting Strength model. I need to get my squat numbers up to something beyond what a high school athlete can do and just work on developing a good foundation. I am going to try to keep it going for 10 weeks (ADD willing)
Row 500 meters
I am reposting this video for people who are just joining in and don't want to search for it in older blog posts
V-Ups - 3 x 10
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/5 @ 135
Press - 5 @ 45/5 @ 50/3 @ 60/2 @ 70/5 @ 100
Deadlift - 5 @ 135/5 @ 135/3 @ 170/2 @ 205/5 @ 290
Good Mornings - 3 x 5 @ 75
Push Ups - 14/12/10/8/8

I will be doing squats, press and deadlifts on Monday, squats and bench press on Wednesday and squats, press and power cleans on Friday.
I don't know if I mentioned this but press always refers to shoulder to overhead. Saying shoulder press is like saying leg squat.
See you tomorrow.

Thursday, December 1, 2011


There was a semi serious windstorm here in So Cal last night and this morning there was detritus everywhere. I love weather. I feel alive when nature is asserting its power. Its visceral. Calls up the primal in me.
Row 500 meters
Tabata Row - 784 total meters
Push-ups - 12/10/10/8/6
Back Ext. - 3 x 10
Squats - 1 x 30 done fast with hands over a bar in the squat rack with a little assistance
Barbell Bent Row - 3 x 5 @ 105
Everything clicked today even though I feel as if my sleep was not so good.
Weather and plenty of coffee got me through.
Read about coffee here.