Friday, June 29, 2012

And Then it was Friday

It came along quickly and I was not ready. The workout went well today and I hit 185 for a single on my squat. Up 30 lbs from last year or the year before. I don't remember because I am old. I've decide to change up the Wendler program for the squats which makes it not the Wendler program but what the hell. I am going to do 5/5/5/5/5/5 on week one, 5/5/5/3/3/3 on week two and 3/3/3/1/1/1 on week three and deload on week four.
Row 500 meters
Squat 3 @ 80/3 @ 100/3 @ 115/1 @ 145/1 @ 165/1 @ 185
Press 5 @ 45/5 @ 55/5 @ 65/5 @ 80/3 @ 90/1+ @ 100 (got 4)
Pull ups 5/4/4
Leg raises 8/6/6
Spent about 1/2 an hour working with a guy on his front squat form. Some things are so atrocious that they must be addressed.

Thursday, June 28, 2012

How Strong is Strong Enough

A rare Thursday post. I found a great article on strength training for different sports which has superseded my obsession with kidney function and blood Ph. My initial goal with the Wendler program was to get  my lifts up to respectable levels but now the question is, respectable for what? If I am going to be a "specialist" in rowing how much do I really have to lift to enhance my performance. I would still like to have a 1.5 times bodyweight squat but do I need that to be a good rower. I will keep you posted as more info becomes available.

Wednesday, June 27, 2012

Another One Bites The Dust.

Beast Mode Crossfit has had its affiliate status revoked evidently due to the posts of the last few days. There be witches to hunt. High silliness.
Row 500 meters
Squat 5 @ 80/5 @ 100/5 @ 115
DB rows 3 x 20 @ 50
Slant board situps 2 x 10
the above done as a circuit  on 5 minutes.
Bench press 5 @ 65/5 @ 85/5 @ 100/5 @ 125/3 @ 140/1+ @ 155 (got 5)

On number 4 of the last set on the bench I remembered that I had done DB bench yesterday. Not the best of ideas.

Tuesday, June 26, 2012

I'm Back

I was out of town for a week and had no access to a computer. And I liked it. Met with a posture guy and we went over my squats. The determination is that my stance needs to be narrower than I thought. Once again giving the lie to the one size fits all go wider, go wider, go wider with no idea why CF prescription.
Row 5 minutes
DB bench 3 x 10 @ 37.50
Ab wheel 3 x 9
The above was done as a circuit
Squat 5 @ 80/5 @ 100/5 @ 115
Dead lift 5 @ 120/5 @ 150/5 @ 180/5 @ 225/5 @ 255/1+ @ 285 (got 7)
Reverse hyper 3 x 10

See you tomorrow.

Wednesday, June 13, 2012

What Does it Take to Get a Drink Around Here?

I have been telling people at the gym how big they are getting (guys like that) mostly out of wanting to make people feel good but partly to get them to tell me how big I am getting. It has not worked out. I could leave my line in that lake for a long time before I get a bite.
Oh well. Never did much like fishing.

Row 500 meters
Squat 5 @ 80/5 @ 100/5 @ 115
DB rows 3 x 15 @ 50
Ab mat situps 3 x 15
The above was done in a circuit with 1:30 RI
Bench 5 @ 65/5 @ 85/5 @ 100/5 @ 105/5 @ 125/5+ @ 140 (got 8)
Row 1500 5:53.7/avg pace 1:57.9/SR 24
The row was supposed to be 2 x 1500 but I didn't make it.

Tuesday, June 12, 2012


I have not yet learned. I still tend to overestimate my abilities based on things I could do in the dim and distant past. I then underestimate what I can do now. The row went that way this morning. I started out thinking I would do 4 sets of 10 minutes on/1 minute off. I bumped that down to 6 on and then 5 on. I will bump it up next week.
I lied about yesterday. I fully intended to go back and do the row but I went for a 1 and 1/2 hour bike instead.
TUESDAY'S WORKOUT (I fully intend to remember to make this bold before I post)
Row 500 meters
Push ups 3 x 10
Floor wipers 3 x 10 @110
Row 4 x 5 minutes on/1 minute off
1)1124 meters/2:13 average pace
2)1125 meters/2:13.3 average pace
3)1125 meters/2:13.3 average pace
4)1125 meters/2:13.3 average pace
Kept them all the same which is good.
See you tomorrow.

Monday, June 11, 2012

It Begins

I am currently in the process of putting together some longer posts on movement, nutrition and getting strong so stay tuned for those. Met another guy at 24 hr. Fitness doing a powerlifting program today. It is nice to see people getting off the body building roller coaster and focusing on getting strong.
I spent about half an hour putting together my workout this morning and then ran off to the gym and forgot my book. I depend on the book mostly so I don't have to keep extra stuff in my brain which seems to have a limited capacity.
Today will be the first day of 2 workouts. On Monday and Friday I am going to do my strength training in the morning and then go back to do the rowing in the afternoon.
Row 500 meters
Squat 5 @ 65/5 @ 95/5 @ 115
Deadlift 5 @ 135/5 @ 155/5 @ 185/5 @ 195/5 @ 225/5+ @ 255 (got 7)
DB bench 3 x 20  @ 35
Ab wheel 3 x 7
Reverse hyper 3 x 10
I may have mentioned that I am using the one rep max calculator to determine the number of reps I need to do on the plus sets to show progress and that seem to be a good idea. It looks as though the numbers are 7 on the 5 day, 6 on the 3 day and 5 on the 1 day.
I'll be back this afternoon with the row info. The workout is 4 x 10 minutes with a 1 minute RI and it is a steady state workout.

Wednesday, June 6, 2012

Breakdown It's All Right

I have finally gotten it through my thick (or thick-ish) skull that during a back off week you back off. It is not an excuse to add a bunch of other stuff into the program. A loud Duh is heard.

Row 500 meters
Fraont squat 3 x 5 @ 65
Bench press 5 @ 65/5 @ 80/5 @ 95
DB rows 3 x 10 @ 50
Ab mat sit ups 3 x 15
Reverse hyper 3 x 10

The Old People With Attitude website is coming along and I will hopefully have a link to it in the next few weeks. Stay Tuned.

Tuesday, June 5, 2012

Old and Young

Appears as though everyone is stiff and sore these days regardless of their age.  I guess if you put your heart into working out being stiff and sore just comes with it.

Row 500 meters
Push ups 3 x 10
Floor Wipers 3 x 5 @ 100

Row workout: 2K Row 7:54.9
Avg pace 1:58.7 Avg SR 25

I found an interesting winter training plan for the rower that I am going to try. You can find it here.

Monday, June 4, 2012

Get Thee Behind Me Sickness

A one day flu like thing hit hard and heavy on Friday. Pretty much gone by Saturday afternoon. I could have worked out on Saturday but I'm a smart guy so I took an extra day off. Wasn't that a smart thing to do?
It's a deload week and the end of my 6th Wendler cycle.

Row 500 meters
Squat 5 @ 70/5 @ 95/5 @ 110
Deadlift 5 @ 115/5 @ 145/5 @ 175
DB bench 3 x 15 @ 35
Ab Wheel 3 x 7
Reverse Hyper 3 X 10
Tabata Row 94/93/93/91/93/96/93/94

In case I haven't mentioned it a Tabata interval is 8 rounds of 20 seconds on/10 seconds off and it is done all out for the 20 seconds. Give it a try. You can do it running, rowing, biking etc etc and it will tear you a new one.