Monday, November 26, 2012

I'm Here Than I'm Not

I will be posting on Monday, Tuesday and Wednesday this week than I will be out of town and out of touch until next week Wednesday.

Goblet Squat 2 x 5
Press 5 @ 45/5 @ 55

KB Swings 3 x 15
Pull ups 3 x 3
Push ups 3 x 10

Tabata Row
Total meters 757/Avg. pace 1:45.6/Avg. SR 32

Got the meters back up on the row. So maybe I'm not getting weaker.
Switched out the back squats for Goblet squats because of some weirdness in my back.

Found a great new site called Everything Strength that is a collection of articles pulled from a variety of sources. One stop shopping. Good fun.

Saturday, November 24, 2012

Sales vs. Results

I went in the back trainer's area at the gym the other day (I had permission) to get the PVC pipe for some stretching. There was a white board back there that had all the trainer's names on it and how much they had sold that week. There was nothing on the board about who had the most improved client or whose client had lost the most weight or whose client had gotten stronger it was all about money and sales. I thought this was sad and pathetic. The trainer's performance is not based on doing good for their clients but on who sells the most. it reinforces, for me, why the big gym chains have such a piss poor reputation among trainers and coaches who value their clients over sales.

DROM + TGU x 2 each side @ 20 lbs = 2 x 5 Windmills each side @ 5 lbs
My left side is far worse than my right flexibility wise and I will be focusing more on that until things even up.
Dead lift 5 @ 45/4 @ 130/3 @ 215/2 @ 245/1 @ 275
The 275 went up real easy
Row 100/200/300/400/300/200/100
2 minute RI

DROM + TGU x 2 each side @ 20 lbs = 2 x 5 Windmills each side @ 5 lbs
Row 3K 14:15.2  AP 2:22.5  SR2 24
Bench 5 @ 45/4 @ 95/3 @ 120/2 @ 135/1 @ 150
Push up 3 x 10
KB swings 3 x 15
Pull ups 3 x 3
as a circuit with 1:30 RI

Been working on the tension techniques described by Pavel in his book Power to the People and I am liking the results. Here is part one of a 2 part article from T-Nation on the book and the theories.

Wednesday, November 21, 2012

2, 2, 2 Posts in One

I had to drive 124 miles yesterday and driving makes me crazy and lazy not necessarily in that order. That is why there was no post yesterday.

Elliptical 5 minutes
DROM + 2 ea. TGU and 2 x 5 ea windmills
Press 5 @ 45/4 @ 45/3 @ 85/2 @ 90/1 @ 100
Goblet squats 3 x 7
Push ups 3 x 11

1 each side TGU + 2 x 5 ea Windmills
Swings 3 x 15
Pull ups 4/3/2
Row 2500 meters
Time - 10:21.4/AP 2:04.2/SR 24

Here is a review of Power to the People by Pavel. I have been incorporating the tension techniques discussed in this book and I would recommend that you look into adding this book to your library. You do have a library don't you?

Monday, November 19, 2012

Less is More, Unless It's Actually Less

The Tabata Rows have been dropping steadily for the last few weeks; 754 meters on the 10th, 743 on the 14th and 733 today. That's kind of mysterious and unsettling and I don't like it one little bit.

Elliptical 5 minutes
DROM + Turkish get up 2 each side @ 25/Windmill 2 x 5 each @ 7.5

Squat 5 @ 45/4 @ 85/3 @ 135/2 @ 155/1 @ 185

Swings 3 x 15 @ 35
Pull ups 4/3/2

Tabata Row - Total meters 733/AP 1:49.1/SR 30

Saturday, November 17, 2012

Is It Saturday Already?

Time flies when you are lazy and shiftless. Yesterday my workout was marginal. 5 minutes on the elliptical, a dynamic range of motion warm up an some power cleans.

100 :20.2/AP 1:41.1
200 :39.7/AP 1:39.3
300 1:02.2/AP 1:43.7
400 1:26.8/AP 1:48.8
300 1:02.9/AP 1:44.8
200 :40.3/AP 1:40.8
100 :19.1/AP 1:35.6

2:00 RI between sets.
The goal was to work on pacing. keeping the 100's between 1:30-35, the 200's between 1:35-40, the 300's between 1:40-45 and the 400 between 1:45-50.
Getting the 100's down is the hardest because there is so little time. I have to learn to come out of the gate a little more forcefully.

Wednesday, November 14, 2012

No Clever Title

It would appear that the bottomless well of cleverness has run dry. Nothing but dust and old bones.

Elliptical 5 minutes
Bench press 5 @ 45/4 @ 70/3 @ 110/2 @ 125/1 @ 145
Goblet Squats 3 x 5
Weighted pull ups 3/2/1/1
Floor Wipers 3 x 10 @ 135\
Tabata Row
Meters 743/Avg Pace 1:47.6/Avg SR 31

...and then I slink away.

Monday, November 12, 2012

Nowhere To Be Found

I looked and looked but could not find a video of the landmine exercise I did this morning. I had originally scheduled  deadlifts, KB Swings, pull ups and back extensions but what, do you think, is wrong with that picture?
Looks pretty hip intensive to me. So I substituted rotational work with the landmine for the back extensions and that felt better.

Elliptical 5 minutes
Dead lift 5 @ 135/4 @ 145/3 @ 200/2 @ 230/1 @ 260
KB swings 3 x 15
Pull ups 3/2/1/1
Landmine  twist 3 x 10
Row 5 x 200 with 1:00 RI Total 1000 meters/AP 1:39/ASR 30

The fricken rower felt like it was going to fall apart and I believe it is because all the assholes who won't spend $10.00 on an ab wheel and instead put a bench by the rower and use the seat for their roll outs.
If you do this STOP right now. Go buy a wheel. I don't want to see you doing this.

Sunday, November 11, 2012

Sunday Sunday

Here I am on Sunday morning. I got up stupid early today about 2:45 AM, screwed around as long as I could and then went to workout.

Elliptical 5 minutes
Press  5 @ 45/4 @ 45/3 @ 75/2 @ 85/1 @ 95

Row 2K  7:58/AP 1:59.5/ASR 23

Goblet Squat 3 X 7
Push ups 3/5/7
Ab Wheel 3 X 7

The row took it out of me this morning and I didn't get enough sleep last night. I went a little lower on the goblet squats focusing on going down slow and exploding up. Maybe exploding is not exactly the right word but it is a reasonable facsimile of exploding.

Saturday, November 10, 2012

Pavel and Maxwell and Dan John Oh My!

I love these guys. I did the Maxwell Daily Dozen this morning. The other day I did some of Pavel's
Fast and Loose movements form You Tube and I just like Dan John and that's why he is there.
BE WARNED! This is some silly looking shit and if you have any self respect you will do this in the privacy of your home.

Dynamic Range Of Motion Warm Up
Squat 5 @ 45/4 @ 85/3 @ 135/2 @ 155/1 @ 175
The 175 went up pretty easy.

Single arm swings 5 x 5 ea. arm 
Pull Ups 3/2/1/1
Plank 3 @ :20 front/1 @ :20 L/1 @ :20 R
The above done as a circuit with a 1:00 RI

Tabata Row Total meters 754/Avg pace 1:46.1/Avg SR 30

A good day at the gym, not too many people there and the workout felt good and strong.

Thursday, November 8, 2012

The World Grows Dark

Not winter by many standards but it is starting to finally cool off in southern California and it brings to mind curling up by the fire with a good book. I went to work out anyway and it was less than stellar.

Elliptical 5 minutes
DB Press 5 @ 20/4 @ 25/3 @ 30/2 @ 35/1 @ 37.5
Pull Ups 3 X 3
Hanging SLR 3 x 5

And that was it. Want to guess how long I was in the gym? After talking  to a friend at the front door and talking to another friend by the pull up bar I was in there for nearly 2 hours. It is my only social outlet.

Wednesday, November 7, 2012

The Lights Are On...

Today I went late to the gym. Got there about 7:30 AM, chatted with my friend out front for about an hour and finally got in and got to work.

Elliptical 5 minutes
Squat 5 @ 45/4@ 75/3 @ 95/2 @ 115/1 @ 140
The 140 went up easy
Swings (decided not to lug the KB into the gym today but to do the swings later at my house)
Push Ups 5 @ 2/4/6/8/10
Ab Wheel 5 x 7
cut the ab wheel back to 5 x 7 because I am still sore from the last time.

Tuesday, November 6, 2012

Just Plain Lazy Is What I Am.

I blew off the row this morning out of sheer laziness and fear of discomfort. I did, however, spend 2 hours sifting rocks out of the garden beds yesterday. so perhaps there is some vindication.

Elliptical 5 minutes
Bench press 5 @ 45/4 @ 75/3 @ 90/2 @ 165/1 @ 170
The 170 went up real easy and that had been my previous max.
Goblet Squats 5 x 5
Weighted pull ups 2 x 2 + 3 x 1 @ 35 
Floor Wipers 5 x 10 @ 135

Friday, November 2, 2012

Where Have You Been? We Missed You.

I am back. Took Wednesday and Thursday off because I wanted to. So I have the new program all laid out. It is a 3 day on/1 day off rotation. I have been reading a lot about over training and recovery and it seems that more often than not the problem is not over training but under training. I have reduce the amount of work I am going to do each day and will row on the 2nd and 6th day. I will probably follow along with the row team training from Front Range Crossfit.


Elliptical 5 minutes
Dynamic Range Of Motion Warm Up
Squat 5 @ 45/4 @ 75/3 @ 95/2 @ 115/1 @ 135
These all went up pretty easy.
Swings 5 x 10 @ 35
Pull Ups 5 x 1-2-1 (regular, neutral, close, wide, regular)
I had to do the wide grip ones by jumping up, holding and lowering down slowly because they are really hard.
Plank 5 x :15/:20/:25/:30/:35 

As an added bonus I traded two 10 pound bumper plates for a 35 pound kettle bell yesterday and I do love it.